Its KEY

Posts Tagged ‘fitness’

Yoda and Yoga

In Communication, fitness, Griot, Networking, News, Self Improvement, weightloss on November 4, 2016 at 2:55 pm

The two have more in common than just the sound of their name. Both are in a relationship with the force of the body and wisdom. I’m not a die hard STAR WARS fan but I do love Yoda.

When nine hundred years old you reach, look as good you will not.”

Yoda, Return of the Jedi

wise-is-yoda

Very true that quote is, which is exactly why I’m on the chase to sculpt my body into
something fantastic this year. I’m quite excited fitness. I’ve been working out on an average of 6-days a week. I could probably stand to cut back, but honestly, it’s not strenuous workouts. I hone an elliptical machine for no less than 65-minutes straight each morning. If the latter of the day permits me time, I squeeze in an even lower impact 20 (+) additional minutes– (moderate walking speed). The elliptical machine works my arms and legs simultaneously and the caloric burn is unreal. So I wasn’t put off when I started to get a little lower back aggravation.
Working out 6-days a week is nothing to scoff at.
The lower back pain wasn’t persistent or too, too bad, but it was often enough for me to start researching stretches and things I could possibly do to alleviate it. Because the elliptical machine works both the upper body and lower, I’m also experiencing muscle tightness in my shoulders and between my blades. It doesn’t help that I naturally hold tension in my shoulders. There is no room for additional taut in my trapezius muscles.

It is wise to know thy body, Yoda is right. In search of non-medicated muscle relief (so that I can get back to my fun and awesome workouts), I came across many suggestions of muscle stretching and lengthening via Yoga. I’m all in!

yoga-poses-for-neck-and-shoulders

Click to enlarge.

.

SunSalutationFinal

Click picture to enlarge it.

.

Yoga-Synergy-Back-Pain-Sequence-Page-2

Click to enlarge.


happy divider

If wisdom is on the table – I’m trying to eat it.
Once knowledge is conquered, I’m down to seed it.

I’m glad you dropped by and decided to read it.
Yoda and Yoga are categorized wisdom. I need it.

Yoda and Yoga are my go-to’s when I’m looking to dimensionally elongate,
I’m Qui
Happy weeks end to thee – I’m excited about ‘the stretch’ of it – and couldn’t wait. 😀

Hump Day HAPPINESS

In Communication, fitness, Griot, Networking, News, Self Improvement, weightloss on April 13, 2016 at 6:36 am

IMG_5482Good morning dear kindred, it’s already the 3rd day in
to our “workweek of grind fleek” and 2-days from the weekend.

I’m feeling good, I slept like a baby.
My cardio evenings are shaping this lady.

I usually put in no less than an hour a day.
I couple that with an apple to trace the fat away.

Fiber is necessary – grab an apple and plow.
I’m reinventing my body and would love to show you how.

I’m not on a diet, I’m not taking meds.
I simply changed what I was eating – the food I was fed.

Make this year your best year. Let fitness be the party.
Make this year your best year to sport your best body.

IMG_2729

The picture in the center is my face with the help of 30 additional pounds resting on my frame –  March 2015.

Yep! Yep! And loddy doddy! 😀

And so today is Wednesday and I’m up to do it again,
to reign on that elliptical machine. It’s my new best friend.

I did not join a gym to achieve this win!
I just implemented 20-mins of cardio at every days begin.

I take off twice a week to just DO ME!
During one of those days, I have a day of CHEAT!

It’s good for me.
I be on that ‘pizza glory!’

I usually pencil in a cheat on Fridays,
though it’s no secret Hump Days are my high days.

I’m stoked about the weekend coming.
I’m stoked about the social & networking funning.

Hump Day Happiness is perfect for todays title,
I’m Qui
in it for the good let Thursday be a positive rival. ❤

Girls just want to have…

In Communication, Griot, Self Improvement on January 8, 2016 at 6:50 am

have-some-class.

.
funWell I don’t know if they even know that they want it, but those of us who posses it, know full well that they need it. The thing is, how do we get them to not only desire CLASS, but hone it?

I am pleased to say that most young women (that we  see reflected in the public eye on television) seem to possess the most awesome curves via natural DNA and then there are the mass of them that have enhanced their physiques via working out, cosmetic surgery and implants. Either way, the lot of them look fantastic. I kind of think of fitness and enhancements as art work. Fitness is the longterm solution and I think that commercial society is doing its part in pushing fitness centers, nutritional centers and even fit reality shows to reinforce how important fitness is. Perhaps it’s my immediate surroundings, (my college-age kid and her friends), but the youth are embodying and making FITNESS and LOOKING GOOD their own. I love it. I support it. However, beyond watching calories and understanding your metabolic burn how are you branding all of that physical awesomeness?

A classy look is one thing, but once the mouth opens, will the class still stand? You gotta think about it. What is your conversation about?

conversation-rules-the-nation

Please have something of value and substance to talk about. I know this is easier said than done. Great conversation could never be taught, but you can get in the habit of building it by conditioning your mind to not waste time when communicating. Say what you mean and by all means MEAN WHAT YOU SAY.

No conversation is for nought. Life is full of time that is not refundable, You can use it wisely or waste it frivolously. The line of those that love to waste time is long – please don’t add your two cents to to it.

Education is sexy. Invest in yourself and self educate, if  you must. Education is paramount in communication. Resist trying to BS folks in conversation or trying to wing it. Those of us that converse with the best of them will sniff you out the minute you start. Please keep in mind:

If you don’t have “the words” in the end you won’t be heard,
instead he’ll be thinking this:

usaqu4y8

Remember branding and marketing starts with mastering YOURSELF; building a stellar reputation of good character. Watch what’s on your mind and what comes out of your mouth. It all matters and ultimately leads to shaping who you are. Conversation rules the nation. Get some and don’t forget distinct originality.

Gaining and exuding class is attainable to us all; however, it’s not a one day course. It’s a lifestyle. Anything worth having YOU WILL HAVE TO WORK AT. Class is worth it. Nothing looks better on you, your journey and ultimately your legacy.

decorative-line-divider1

So when you do get his attentions, Dear Divas — here is the secret
be armed with GREAT CONVERSATION if you intend to keep it.

Men have short attention spans and new things can quickly snap their neck.
You’ve got to be the most interesting, rely on mystique and respect.

Oh yeah! We’re sure to talk about that next. Never say everything at once,
I’m Qui
A Classy Mentoring, she – saying “Don’t forego class just to have fun.”

Why settle for one without the other?

conversation-classy-turned-silly

You can have both:
CLASS and FUN.

More on CLASS being QUI:

Making The Woman

Yoda and Yoga

In Communication, Griot, News, Self Improvement on January 5, 2016 at 8:17 am

The two have more in common than just the sound of their name. Both are in a relationship with the force of the body and wisdom. I’m not a die hard STAR WARS fan but I do love Yoda.

When nine hundred years old you reach, look as good you will not.”

Yoda, Return of the Jedi

wise-is-yoda

Very true that quote is, which is exactly why I’m on the chase to sculpt my body into
something fantastic this year. I’m quite excited fitness. I’ve been working out on an average of 6-days a week. I could probably stand to cut back, but honestly, it’s not strenuous workouts. I hone an elliptical machine for no less than 65-minutes straight each morning. If the latter of the day permits me time, I squeeze in an even lower impact 20 (+) additional minutes– (moderate walking speed). The elliptical machine works my arms and legs simultaneously and the caloric burn is unreal. So I wasn’t put off when I started to get a little lower back aggravation.
Working out 6-days a week is nothing to scoff at.
The lower back pain wasn’t persistent or too, too bad, but it was often enough for me to start researching stretches and things I could possibly do to alleviate it. Because the elliptical machine works both the upper body and lower, I’m also experiencing muscle tightness in my shoulders and between my blades. It doesn’t help that I naturally hold tension in my shoulders. There is no room for additional taut in my trapezius muscles.

It is wise to know thy body, Yoda is right. In search of non-medicated muscle relief (so that I can get back to my fun and awesome workouts), I came across many suggestions of muscle stretching and lengthening via Yoga. I’m all in!

yoga-poses-for-neck-and-shoulders

Click to enlarge.

.

SunSalutationFinal

Click picture to enlarge it.

.

Yoga-Synergy-Back-Pain-Sequence-Page-2

Click to enlarge.


happy divider

If wisdom is on the table – I’m trying to eat it.
Once knowledge is conquered, I’m down to seed it.

I’m glad you dropped by and decided to read it.
Yoda and Yoga are categorized wisdom. I need it.

Yoda and Yoga are my go-to’s when I’m looking to dimensionally elongate,
I’m Qui
Happy Tuesday to thee – I’m scheduled to write on Hump Day – but I just couldn’t wait. 😀

Lets Get BUSY

In Communication, Griot, Networking, News, Self Improvement on April 16, 2014 at 8:20 am

QEMag_Busy Time Well, Twitter isn’t my chief interest, so we’ll get to that in the end,
I think I’d better start with physical fitness — it’s my morning begin.

So I’ve lost 12 pounds in 30-days with no supplements or diets
I’m giddy over the revelation; my level of excitement is: riot.

It’s just been me, the treadmill and a pair of headphones that I found at a production meet,
Someone had thrown them away, but they looked ‘all-good’ to me.

That’s one man’s trash, that has turned out to be my treasure,
and the production that I’ve conquered with them, has yielded me a lighter mass-measure.

I’m interested in getting addicted to exercise and less on the cookie.
I’ve noticed the endorphins have been yielding more thoughts of afternoon nookie.
Aw sookie-sookie! What is this here?
I give to the yield: two chest perks and a cheer!

I’m thinking this is a good time to say Let’s Get BUSY,
and suggest some exercises before you get ‘naught thought’ dizzy.

Ah-ha! Stick with me now, I’m penetrating layers of wigs,
here are 7 fun ways to get down and burn big:

TENNIS = 470 calories per hour
5K Race = 460-680 calories per hour
Gardening and Yard Work = 210-360 calories per hour
Frisbee Golf = 220 calories per hour
Cycling = 270 calories per hour
Washing Your Car = 250 calories per hour
Trail Hiking = 400 calories per hour

Personally, I’m training for a future 5K.
To burn 680 calories, is what I pray.

But knowing that I don’t sprint that quick,
I pray to burn the least and for no fat to stick.

I’m going into athlete mode and dropping prissy.
Fitness is at hand, come on y’all Let’s Get BUSY.

We can do it together, Lord knows we congregate to eat.
I challenge you each to get on your feet.

For me to lose 12 pounds in a month, could make one feel hazy.
But I promise you I lost 5 pounds just by getting up and dropping lazy.

Kiss-kiss kinfolk, it’s hUMP daY again,
I’m Qui
saying Let’s Get BUSY – let’s tighten up that #WIN!

divider blk_south
BUT WHAT ABOUT your Social Media GAME?

Oh yeah. You want to tighten that up to,
so here’s a feed to help guide you through:

QEMag_SocialMediaTips
Click the picture or HERE

Get busy dimensionally. I like the way you work it.
You don’t need a big back – you got a big brain, GO HEAD baby and twerk it!

After the sake and the lowering of the social guard

In Communication, Griot, Networking, Self Improvement on February 26, 2014 at 10:13 am

Black Women Do Workout icon— It’s hump day, though I’ve been humping double-duty,  religiously and daily, for the last few weeks with no time (or desire) to throw-in-the-towel. Honestly, the party is just getting started.

I am pleased to announce that the EAT YOUR ART OUT – Chandler fundraising event was a success. Breakfast at Chandler BBQ and lunch and dinner at The Living Room was fantastic. There were more than a dozen restaurants in the metroplex sponsoring the event and donating a percentage of the house total to the Chandler Center for The Arts.

Before the day was done, I found myself schmoozing at The Sushi Room thanking patrons for their support of the event and mingling with some pretty cool people. Sake really lowers the social guard and while I partook of none, (because I was working), I did enjoy the patrons reactions to me as I methodically approached tables to thanking each of them for supporting the arts in Chandler.  Sure, I ran into a few who were less than enthused to see my table-approaching smile, so I suggested the sake.

The event was a success and we all had a blast!
It was fundraising chique  – the dining: first class.

And today is Wednesday – my core plan is to take it easy.
My last 2 weeks have been a journey steep, though I’ve been acting ‘breezy.’

Today is like a mini-vacation for tomorrow there will be no play
when I start my interval training class – ergo my own hump day.

.
Fitness Works

Thank God it’s only 30 minutes, but then again, I’m just getting started.
I understand the rigorous physical plan is not for the faint hearted.

Pray for me that I don’t faint – for that would be a fitness sorrow,
I’m Qui
A bit of an “anxious she” because my HUMP DAY starts tomorrow.

I think it’s going to be fun!

Make it a GREAT DAY!

In Communication, Griot, Networking, Self Improvement on July 22, 2013 at 8:06 am

Photo Flipbook Slideshow Maker
It’s Monday. Yay! Another opportunity
to conquer and win in the course of a week.

To start off on the good foot and end with a rest;
to know ahead of time, it will present me with tests.

Nothing will catch me by surprise, I’ve got one brow up.
My objective is to be positive – even when others cut up.

It’s Monday. Yay! I am happy indeed.
I will take this opportunity to sew a good seed.

I am early to rise and plan to be early to bed.
I’ve got editing to execute – creativity in my head.

Today is the first day of school in the Chandler neighborhood.
It’s an opportunistic Monday and with that – I’m all good.

I’ve adopted fitness as my reality and 23 pounds down – I’m no rookie,
even in the face of my kids freshly baked oatmeal chocolate chip cookies.
What a will power goody!

I spent $400 on groceries – so this week I’m the cook.
Taco salad for lunch will render us all a slender look.

I’m really happy about today, reason #1: we’re all alive.
It’s another opportunity to smile, shoot the bull and shuck & jive.
Give a head nod, a fist bump and perhaps a short girls high 5.
I’m full of happiness and will radiate a strong positive vibe.

What are your plans for today? Are you in for the full win?
I’m Qui
Saying Make it a GREAT DAY at this beautiful Mondays begin.

Me?
I’m all in!

Move that body!

In Communication, Griot, Networking, News, Self Improvement on September 9, 2012 at 9:17 am

YOU’RE INVITED

Today [9/13], send your questions about school meals to Sam Kass on PTA Back to School Night, with live stream and Twitter Q&A here.

On August 31, the President signed a proclamation regarding National Childhood Obesity Awareness Month, which is being observed this September. The President stressed that childhood obesity is a serious public health issue, and in making this proclamation, encouraged our country to commit ourselves to addressing this problem and to engage in healthy lifestyles. Check out all the ways you can play a role this September!

IN CASE YOU MISSED IT

The President “crashed” the Kids’ State Dinner last month, when 54 young chefs gathered for a formal luncheon in the East Room hosted by the First Lady. Don’t miss this great gallery of photos from the Kids’ State Dinner.

GET ACTIVE TIP OF THE WEEK

You don’t need fancy equipment to be active or work out! Go outside for a walk or run and use public spaces and buildings—like playgrounds or stairs outside a building—to be active. Use stairs for step-ups or lunges. You’ll be amazed at how many things you can do if you think creatively!

EAT HEALTHY TIP OF THE WEEK

Make preparing dinner a family activity. Kids may be more likely to eat healthier foods like fruits and vegetables if they help you prepare them. Reinvent healthy versions of your family’s favorite meals- like a healthy pizza. Buy or make whole wheat pizza crust and add lots of different vegetables for toppings. Invite your family to help assemble the pizza and add the vegetables to let them join in on the fun.

BLOG HIGHLIGHTS

Grant Hill Advocates for Healthy Living
Grant Hill, professional basketball player for the LA Clippers, thanks the First Lady for her work regarding Let’s Move! and talks about his experience joining the First Lady in an event before the 2012 London Olympics to get kids exercising.

First Lady Michelle Obama watches the swimming finals and medal ceremonies at the Olympic Park Aquatics Center during the 2012 Summer Olympic Games in London, England, July 28, 2012. (Official White House Photo by Sonya N. Hebert)

Girl Scout Earns Highest Achievement, Inspired by Let’s Move!
Be inspired by sixteen year old Joslyn Simmons, who created a project called Sports 4 Life as part of her membership in Girl Scout Troup 143 in Jacksonville, Florida. She and her friends started MyPlate workshops, and set up recreational activities for elementary kids to show that playing sports and living a healthy lifestyle can be fun.

Supermarket Shopping 101: Read this Before You Hit the Grocery Store
Grocery shopping can be stressful. Use our tips to help your grocery shopping and make the most of your time. From the best times to shop to reading ingredient labels, our tips will make grocery shopping easier and quicker. We also give you a five-night meal plan formula to make eating healthy on a budget easy and delicious.

How about a little Afternoon NOOKIE

When was the last time you played footsies?

Yes, I like a little nookie, as much as the next.
Burning calories is great via the pelvis connect.

I took to google to find out how much of a burn,
sex will yield
those who eagerly yearn:

68 calories can be zapped from the art of kissing
and 80 calories for a massage – if you’re the one that’s giving.

Serving your lover oral will more than flatter he or she,
and will yield you an awesome burn of 100 calories.
Oooo wee!

Here are a couple of sites that will teach you much, much more,
I’m Qui
Into physical exercise and tracking my calorie burning score.

Pick up the fruit and put down the cookie –
It’ll burn much better during Afternoon NOOKIE.

_________________________________________________________________________________________________

Denise never gets old

Do it with Denise.

This morning, ’round 7, I received a phone call
that put my leisure dreams on a precise pause.

The call wasn’t important, but I was wide awake.
The opportunity to exercise was mine for the take.

I didn’t want to go for a run, I didn’t look so cute,
so I popped in Denise Austin to do what she do.

It’s a 12 minute workout – appropriately called ‘the dozens’.
Do them twice a day and you’ll never say
‘you don’t get stares from your husband.’

In fact I’m almost certain if you make it a habit to continue to do,
You’ll have to overcome the stares of others husbands too. Ooo!

Check out the way
Denise does 12 play:

This is the exact routine I did before I hit the Bowlflex,
I’m Qui
hoping to pass endorphins
admist our online connect.
Now let’s sweat!
________________________________________________________________________________________________________________

A Body In Motion

Zumba gets RESULTS! Andrea C. took Zumba classes lost 100lbs: ZumbaWithMarcela.com – Click the pic to visit Marcela.

Sunday mornings are a great time to shake it up! You can do it before you go to church, after you get home from church, or suppose you’re not going to church today — then this is still a great day to shake things up. A body in motion stays in motion. Get to moving!

I am actually on my way out to church as I type, but I thought it would be selfish of me to not share with you what has me feeling alive and on point: EXERCISE.  I’m no guru, just a grown kid resisting the temptation to become stationary and old. Move with me.

The following movement piece is a spicy yet down-to-earth Zumba class I found online. I’ve done Zumba classes in real life, (not at the studio on the video), and the objectives are the same – KEEP MOVING.

Good morning blogging fam – let’s move those eggs and ham!
You’ve got to get up if you want to get down:

Stay Young!
–Qui

Me? I know it’s fun! Me? I’ve already made the connect.
Me?  I didn’t do it this morning – I did aerobics and Bowflex.
Move that body!

LABOR DAY Happenings

In Communication, Griot, Music, News, Self Improvement on September 4, 2012 at 1:34 pm


Erykah Badu’s soothing sounds pulled me through

Erykah Badu & Jay Electronica

Post hearing the news that Michael had passed—
my sunny beginnings inherited an overcast.

Michael was so full of love with the most contagious laugh.
My heart went out to Omarosa — My God, I know she’s sad.

So I pulled out a stack old musical CD’s
in search of a voice that could minister to me.

I found in that stack: Ms. Erykah Badu.
I put her on repeat – and my soul she did sooth.

Life is so fragile. Life is so sweet.

Erykah kept me company at my souls window seat.

I sang along (off key) and resounded the love in the air.
I cried as I thought of Omorosa. I cried because I care.

Listening to Erykah Badu lead me to research her as well,
and there I lingered on Google reading about her for a spell.

It was good. It was good.
She’s from my Dallas/Fort Worth hood.

Multiple songs rang out of my CD player
as I read more and more about the mundane life slayer.

Erykah is hardly the one you would call mundane.
The girl is mad talented. Her vocals are insane.

I read of her procreation and watched her music video’s.
She’s got 3 kids by 3 dads — and each union is good as gold.
What a story to be told…

Andre3000 fathered the first in 1997
The little man solidifies their clan
and is respectfully named Seven.

In 2004, she fertilized another intellectuals seed
and gave birth to Puma – daughter of The D.O.C.

In 2009 Erykah birthed another Baduizm star,
fathered by Jay Electronica, they produced baby Mars.

Now normally when you hear that a chick has a lot of baby daddies,
One thinks she is not wise, and her family planning skills are shabby.

But this is not the case of Ms. Erykah Badu.
The woman is wise – the woman spews the truth.

She loved each man, and they loved her back.
But a future with either wasn’t in fates stack.

She’s no video vixen, out to collect child support.
Each man feels blessed to have reaped a Baduizm score.

Each father is involved in their childrens lives.
And Erykah is the bond – @FatBellyBella is wise.

Not only that but every man she procreated with has a mind of gold.
Erykah is rocking game that is not to be told – but definitely to be sold.

Perhaps she should write a book, but in the meantime, I’m jamming the CDs,
I’m Qui
Researching Erykah Badu, her love life and her soul rooted seeds.

Doing so certainly brightened my Labor Day with ease.
Ms. Erykah Badu – did minister to me.
Ooo wee – the child is so vocally sweet.

_________________________________________________________________________________________________

Raising the labor…

So Labor Day was yesterday and boy did I have fun.
I didn’t eat BBQ or hang with a crew– but I did BOWFLEX & run.

I spent my day playing with my kid – who’s full of teen ideas.
She suggested we go for a run, I went along like ‘no big deal’.

Me? Im not a runner. I wish I were – but never have been.
Though once I passed the 5-mile mark in minutes under 10.

Actually I’m like Paul Ryan, as I totally made that [stat] up.
Me running 2.8 on a treadmill – is more ‘my running sum’.

Getting fit is feeling great!
No BBQ ever touched my plate.

I chilled with fam, we laughed, had fun and played,
I’m Qui
And I had a blast
reducing my body mass on Labor Day.

The Big Guy said ‘Goodbye’

Michael & his Fiance’ Omarosa —
Life is short.

You must celebrate your best life today.
Sept. 3rd — Michael Duncan passed away.

He was only 54 – so young and so fine.
Getting better with age – a sweet glass of wine.

A strong man, with a strong mind; his taste in women was also smart.
Omarosa was there when he fell-out and CPR jump-started his heart.

Omarosa was his fiance, though barely anyone ever knew.
So while you’re praying for Mikes fam – pray for Omarosa too.

Life is at hand. Celebrate! Celebrate! Celebrate.
Never let the mundane stains cause you stop and wait.

“Time is non-refundable”, says the wise and fit Joe G.
Life is at hand. Live it to the fullest and let others be.

You don’t have time to be worried, about who’s doing what – to who.
Time is promised to no one – you gotta live each moment for you.

Please do.
— Qui

_________________________________________________________________________________________