Tag: healthandwellness

Overcoming common Obstacles to exercise

There are many excuses people make for not being able to go to the gym. Often times its just due to laziness and other times it is due to lack of motivation. But the purpose of this post is to give you a list of strategies for overcoming the common obstacles to exercise.

Obstacle: Lack of time

One way to get over this is too monitor your daily activities for one week. Then identify three 30-minute time slots you could use for physical activity.

Add physical activity to your daily routine can be another way to get around this excuse. When I first wake up in the morning I do my morning routine then I go and do 200 pushups and 200 sit ups before I even start my day. That way if I do not have time to get to the gym that day at least I put in the work early in the day.

Obstacle: Lack of social support

You want to surround yourself with people that can motivate you to be the best version of you. If you mention to your friends that you want to start going to the gym and eating healthy and they constantly are eating junk food around you and are just being fat and lazy you may have to distance yourself from around them for a while and find friends or people that have the same goals and aspirations as you.

Obstacle: Lack of energy

When it comes to changing and working out, if you listen to your body you will never have the energy to get up and get it done. I know some of you that are reading this will set your alarm for 8 Am and you hit snooze about 4 times and that turns into 9Am and now you have to get up and do other obligations. So the time you set aside for the gym is now wasted and gone because you decided to listen to your body and sleep. When your driven and motivated to get the results you want, of course you may lack energy and be tired but you have to make up in your mind that you are going to get this thing done regardless of how tired you feel.

Obstacle: Scared of what people think of you

One of the biggest things that I tell some of my clients is don’t worry about what other people think about you at the gym. They are there for the same reasons you are there. A lot of times people get too caught up and embarrassed if they are doing something wrong or what they might think about them if they are not doing enough weight. Whether you are 400 lb or 60 lb if your in the gym forget what others think. You have goals and aspirations that you need to accomplish. You will never get these things done think about what another person thinks about you.

Obstacle: Family Obligations

If you literally have no time to go to the gym then go to five below or a store like that and buy a yoga mat a medicine ball and some dumbells and resitant bands. You can workout right at home. There is no reason why you shouldn’t be able to put your health first and get things done. Everytime I hear somebody say that there is no time on their hands I know that they are not serious about their health because there are always solutions to these problems.

If you have any questions or need training feel free to contact me on my

There are many excuses people make for not being able to go to the gym. Often times its just due to laziness and other times it is due to lack of motivation. But the purpose of this post is to give you a list of strategies for overcoming the common obstacles to exercise.

Obstacle: Lack of time

One way to get over this is too monitor your daily activities for one week. Then identify three 30-minute time slots you could use for physical activity.

Add physical activity to your daily routine can be another way to get around this excuse. When I first wake up in the morning I do my morning routine then I go and do 200 pushups and 200 sit ups before I even start my day. That way if I do not have time to get to the gym that day at least I put in the work early in the day.

Obstacle: Lack of social support

You want to surround yourself with people that can motivate you to be the best version of you. If you mention to your friends that you want to start going to the gym and eating healthy and they constantly are eating junk food around you and are just being fat and lazy you may have to distance yourself from around them for a while and find friends or people that have the same goals and aspirations as you.

Obstacle: Lack of energy

When it comes to changing and working out, if you listen to your body you will never have the energy to get up and get it done. I know some of you that are reading this will set your alarm for 8 Am and you hit snooze about 4 times and that turns into 9Am and now you have to get up and do other obligations. So the time you set aside for the gym is now wasted and gone because you decided to listen to your body and sleep. When your driven and motivated to get the results you want, of course you may lack energy and be tired but you have to make up in your mind that you are going to get this thing done regardless of how tired you feel.

Obstacle: Scared of what people think of you

One of the biggest things that I tell some of my clients is don’t worry about what other people think about you at the gym. They are there for the same reasons you are there. A lot of times people get too caught up and embarrassed if they are doing something wrong or what they might think about them if they are not doing enough weight. Whether you are 400 lb or 60 lb if your in the gym forget what others think. You have goals and aspirations that you need to accomplish. You will never get these things done think about what another person thinks about you.

Obstacle: Family Obligations

If you literally have no time to go to the gym then go to five below or a store like that and buy a yoga mat a medicine ball and some dumbells and resitant bands. You can workout right at home. There is no reason why you shouldn’t be able to put your health first and get things done. Everytime I hear somebody say that there is no time on their hands I know that they are not serious about their health because there are always solutions to these problems.

If you have any questions or concerns feel free to contact me on my website https://qemfitness.bandzoogle.com/home

Having trouble losing weight?

When you lose weight your body tends to fight back. You may be able to lose quite a lot of weight at first without much effort but eventually you will find yourself slowing down or stopping altogether. This is why you will see a lot of people lose a good amount of weight then a month or two later they are back to their old ways. And you think what happened just the other month you were looking good and it seems like they just got tired and gave up on themselves. Well if you find yourself in this situation or wanting to know how you can keep the weight off, below I will give you 3 tips you can implement in your life TODAY!

#1 You may be losing weight without realizing it

When it comes to losing weight a lot of people are often caught up in looking at the scale than paying attention to their actual body. Being a trainer that is one of the first thing that I tell my clients when they tell me they want to lose weight. DON’T PAY ATTENTION TO THE SCALE! You will drive yourself crazy stepping on the scale everyday wanting to see results and then you realize nothing has come off and you get discouraged. A lot of times your weight may stay the same but your waist gets smaller or you start to see an ab start to peek. Pay attention to your body rather than the numbers on the scale.

#2 You are eating the wrong things

People often follow these ridiculous diets and meal plans when they are just putting their body through more stress and being more complicated than it actually has to be. I give my clients structural guidelines on when to eat and what to stay away from. One of the things that I emphasize to them is to stay away from foods that have high glucose. A lot of people do not know eating foods with high Glucose is the #1 way to gain weight. Such foods that have glucose are pasta, potatoes, wheat, things of that nature. Also you should be eating whole foods. McDonald’s chicken nuggets is not going to have the same effect on your body as a chicken breast that you get from whole foods that you make yourself.

#3 Your drinking too much alcohol

I know we all like to go out and have fun and drink from time to time. There is nothing wrong with that. But when you are serious about losing weight and want to seriously make a change in your life then you have to cut certain things out and alcohol. It’s called making sacrifices. And if you absolutely NEED to have a drink then I suggest to stick to spirits like Vodka mixed with a zero calorie beverage. Beer, wine and sugary alcoholic beverages are very high in calories.

The last thing I would suggest is to try keeping a food diary and keeping track of what you eat so you can keep yourself accountable. Losing weight and changing your lifestyle requires dedication, a lot of self discipline and perseverance.

If you would like to have a free consultation with me so we can discuss your fitness goals, please contact me via social media on instagram @quinnmitchellii or email me@ Quinnmitchell1@att.net.

Coach Q