Happy New Year

Happy New Year!!

May you have a heart of courage, a mind of strong will, and may the desires of your heart come to pass. May this new year bring challenges and triumps to make you stronger; laughter and tears to make you humble, and sunshine and rain to make you grow.
The best is yet to come.

Happy New Year!!
In Love + Fitness

Q. Olivia


Monday Motivation: Reality Check

Happy Monday!!

We are in the first full week of May. I'm astonished at how quickly time passes, but grateful for the opportunity to reflect on my accomplishments thus far.

The challenge (and motivation) for this week is to look back at May 2014 (a year ago). Where were you in life? How far have you come since then.

Robin Sharma (a really cool motivational speaker from Canada) made the statement: "Don't live the same year 75 times and call it a life." What is he saying?

We make goals; some of them we achieve, some we do not. Our days are pretty much the same day in and day out. What do we need to do to make last year better than this year? To make today better than tomorrow?

What do we need to do today, to make our 75-year old self proud of us? Kill the comfort zone. Do something amazing.

Make it a Marvelous Monday!

In Love + Fitness,
Q. Olivia


Monday Motivation: Sweet Exhaustion

Happy Monday Friends,

Can you believe that it is the last week of January? So much has happened this month, but I have already identified areas in my life that I need to apply more dedication, commitment, and focus.

One of those areas I overcame this morning. While I made it to the gym, it was definitely a struggle that I almost lost due to a deadly combination: a warm bed + a 12 hour drive from Kansas to Houston yesterday. Knowing that would be an "easy excuse" I opted to charge my phone in the bathroom overnight so when the alarm went off, I would have to get up to turn it off.
Once I am out of bed, I cannot go back to sleep (know thyself).

Despite my body (and mind) being confused as to why we were moving at 4:45 AM, it was worth it... it always is.

As I sit here, drinking my whey protein and flipping through various pictures and quotes that inspire me to be better, the one above rings true and loud, particularly today. Staying in bed was my top draft pick this morning. Sure, I would have received 2 more hours of sleep (cue the Hallelujah Chorus), but I would not have been any closer to my goal. And then I would have woken up, got ready for work, and spent all day wishing I had gone to the gym.

Why wish, when you can simply act?
Find smalls ways every day to motivate yourself into action. Exhaustion can be a beautiful thing.
Embrace it.

In Love & Health,
~ Q. Olivia

P.S. The following image is proof that I went to the gym this morning... and regretted nothing :)
Leg Day


January Fitness Challenge

In the past few years, social media has been flooded with 30-day fitness challenges, and they have become all the rage. They are a great way to encourage people of all fitness levels and abilities to put their skills to the test and motivate them to get up and be active.

As with any challenge, results vary, but may include weight loss, muscle toning and strength, or simply pushing someone to take those first steps to a healthier lifestyle. These challenges are especially fun with an accountability partner or workout group to help you complete the challenge.

Although I have been working out quite regularly, I figured I would start the year off with a great challenge that tackles all of the body parts that I want to improve (glutes, abdominals, and arms).
The 30 day challenge I am participating in is called "Guns, Buns & Abs."

Since there are 31 days in the January, and only 30 days of this challenge, I decided to start today, so that I could end on the last day of the month. Here is what the challenge consists of:

The Guns, Buns & Ab Challenge has been circulating on social media for a while now, so it is uncertain who originally created this challenge, but if you know, post it below so the creator can get mad credit. I love this challenge because the reps go really high, and I love pushing myself to the limit. The great thing about the high reps is that you do not have to finish the entire set at one time, you can split them up if needed. You do have to complete all the scheduled reps for the day, no carrying reps over to the next day.

My goal is to finish each day within 20 minutes. The first couple of weeks I know I can complete the daily activities within that time, but as it gets closer to the end you will notice the reps get into the 100's and 200's. Those will be much more difficult, but by then, hopefully I am also stronger.

The first day was success. It did not take me long. A short video is posted below. I am going to take video of myself daily to make improvements on my form, but I will not post a video every day (besides, you do not want to see the faces I make when I workout).

I hope you can join me on this challenge. If not this one, select one that is more suited for your goals.

In Love + Fitness,
~ Q. Olivia


Happy New Year

Wishing everyone a prosperous and blessed New Year. May you be successful in all of your endeavors. New beginnings are so beautiful. This is your year to be great.

In Love + Fitness,
~ Q Olivia


Tasty Tuesdays Snack Edition: BodyKey Popcorn

Sometimes healthy and flavorful snacks are hard to come by. We have to remember on our journey to health and wellness, we do not have to sacrifice taste. I have heard so many of my clients and friends tell me that when they fall off the wagon and they binge on unhealthy foods, it was because their taste buds were craving something sweet or salty (or both). Before they knew it, they were surrounded by bags of chips, sleeves of cookies, and boxes of cupcakes.

The idea is that if your mind is thinking that you are depriving it of "goodies" you are more likely to have binge episodes; instead find healthy alternatives for your snacking.

Personally, when I snack, I prefer the salty over the sweet ones. So before changing my nutrition, I would indulge on chips, pretzels, and popcorn. Fortunately, I have found a healthy alternative that works for me, and gives me the power to skip the chip.

Product: BodyKey Slim Popcorn

Benefits: Single-serve pouches assist with portion control (110 calories per pouch). There is a touch of sea salt and the popcorn contains green tea for a bit of added energy in your mid-day slumps.

A bonus is that it is cooked in a light sunflower oil, which promotes healthy skin, hair and nails!

Nutrition Facts
Calories110Sodium95 mg
Total Fat7 gPotassium0 mg
Saturated1 gTotal Carbs10 g
Polyunsaturated0 gDietary Fiber3 g
Monounsaturated0 gSugars0 g
Trans0 gProtein2 g
Cholesterol0 mg  
Vitamin A0%Calcium0%
Vitamin C0%Iron3

Of course, since this is my blog, I get to self promote. You can get this amazing product through my website. You can message me for details or just visit www.amway.com/riversempire to order a box of these delicious snacks. I promise, you will not be disappointed.

Bon Appetit!
~ Q. Olivia