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When “Winging It” is Just Not Working Anymore…

I just finished a private session and thought the topic of our conversation was something that might help you as you prepare for for the summer months.  If you really want to achieve something great or if you feel “stuck” and want to get “un-stuck”
You can’t just “wing it” anymore…

If the goals you are working towards are important enough to you, then they deserve the time and attention to make a plan for success. This is especially true when it comes to your food. All too often I hear clients struggling with the same food issues, habits and behaviors.

  • Lack of time.
  • Not having the right food available.
  • Starting the day with a plan to “eat less” only to have your stomach scream at your around 3:00 for FOOD, but you have not prepared for the “hunger” and therefore head for the vending machine or fast food joint and tell yourself “I will start again tomorrow…”
  • Don’t like or don’t know how to cook.
The list can go on.

The point is if you REALLY want to change and you want to reach your goals, start with taking ownership of your body. Prepare yourself for success by knowing what you will eat for the next few days.

Just like bathing or cleaning, preparing your food is something you will have to do daily. If you want to be the best you can be, and get “unstuck” from un-healthy food and lifestyle cycles accept this fact.

I help clients all the time create action plans and develop meal plans on what to eat and how to prepare foods in an easy and healthy manner. But at the end of the day it comes back to the individual person. The choices we make and the priorities we set for ourselves.

  • Schedule regular grocery dates.
  • Learn what foods work for you.
  • Cook double portion meals so that you have enough for left overs.
  • Buy the family pack of chicken breast and cook on the weekend so that you have an easy grab and go option available. Bake some sweet potatoes, steam up some broccoli and viola you have a perfectly balanced meal that you can take for lunch o
  • Wash, slice, and dice your vegetables in advance and store in water in an air tight container. Therefore when the busy work week comes you have the ingredients for an easy salad.
  • Make this part of your routine.
  • Know that you are important enough to take the time to prepare how you will feed yourself for success.
You are worth the effort.
It is your body. The food you feed it will be your greatest tool in doing all those amazing things you dream and talk about doing one day.

You got this!

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A Back to School Letter to My Daughter…Make Cool Things Happen

As we enter a new school year I want my daughter to know she is special, and I’m sure that I am not the only parent who feels this way. However, I don’t want my efforts of building her confidence and making her feel “special” have her miss out on the  magic of living. As special and uniquely perfect she is, she is not the only “special” child around. Personally, I believe we are all special and that every one of us has unique gifts and talents to share with the world. So this year, as my daughter enters a new school year, I want to tell her that she is special, but so is everyone else that she meets. I hope she understands this message, and more importantly, I hope she shows it through her actions.

I am sharing the following letter because I want you to personalize and share it with your own child to let him or her know that they are special, and to remind them that everyone they meet is also very special. We are not above each other – we are equals. Let us teach our kids that really cool things can happen when we bring together everything that makes us different and unique.

Dear Lucy,

When you were sent to us, we knew right away you were our special, perfect little gift of love. And as you get ready to enter a new school year, there is something I want you to know – you are special, and will be different from the other boys and girls in your class.

But here’s another thing I need to tell you – every other boy and girl in your class, in your school, and actually, in the world, is special too.

Everyone you meet has something very special to share with you. The moms and dads of the other boys and girls were sent their own special child, one that may seem “different” than yourself.

This is how it is supposed to be.

You see, if we were all made the same, with the same color hair, or body type, or athletic ability, then this world would be a VERY boring place to live.

This year you will meet many new people that are much different than yourself. Some may be taller or shorter than you. Some may be thinner or thicker. Some may be able to run fast while others excel in school. Some may talk different, or walk different, or maybe even laugh different. But these differences are what makes them special.

Instead of trying to change yourself to be more like your friends, my wish is that you share what is so special about Lucy Marie Quantz with others. Share your beautiful smile and goofy laugh. Share your compassionate heart and love for others. Share your creative ideas and work together with the people in your world to do something really cool. Let your tall body with your long arms and legs be used to help others who cannot reach as high or run as far as you can!

But, my sweet Lucy, always remember that you are special, and so is everyone else that you meet.

Instead of excluding or making fun of someone because they are different, look to see what is special about them and celebrate the differences you all have. Let them be a part of your life. I promise you Lucy – when you see what is special about others, and work together, really cool things will happen.

In the end, I want you to always remember you are special, but so is everyone else you meet. We all have something magical to share, and this year I hope you and your friends take what makes you all special and make something really cool with it!



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Yum! Pistachio Pesto Cod Fish


2 cup pistachios (ideally shelled by your children, for some reason it just taste better knowing they put some work into the meal!)

1 cup fresh basil

1/4 cup fresh lemon juice

4 garlic gloves

1/2 cup olive oil (more if needed to achieve your desired consistence)

1 tsp sea salt

Blend ingredients for 2-5 minutes in food processor or blender. I used the Ninja food processor.

Cod Fish
4 – fillets Atlantic cod fish
1 Tbsp coconut oil
2 Tbsp lemon juice
Salt & pepper to taste

Heat the coconut oil in a large sized pan over medium heat. Season cod fish with lemon juice, salt and pepper. Cook over medium heat about 4 minutes on each side.

Serve 1/4 cup pistachio pesto over cod fish. Enjoy!

Side dish ideas: Roasted Brussels sprouts (cut in 1/2, toss lightly in olive oil, add 1 tsp of sea salt and roast in oven at 375*F for about 10-15 minutes.)

Gluten free, low carb option: Spaghetti squash tossed with pistachio pesto.

Feeding the family, athletes, or need an energy boost and pick me up? Use whole wheat pasta tossed with pistachio pesto and topped with fresh Parmesan cheese!

How did you serve up your pistachio pesto? Share with me!

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This is just not working anymore…

Yesterday I received a phone call from a friend sharing that she had cancelled her current fitness contract.  As much as she LOVED the classes and the instructor, the times were just not working with her life anymore. Canceling the classes relieved a big weight off her shoulders, as she was able to release guilt associated with skipped workouts due to sick kids or her husband traveling (things that were completely out of her control).

This exact same thing happened to me a few months ago.  I hit a point in my workout (a workout that I loved) when it was no longer working for my life.  Part of the purpose of working out is to relieve stress (among other things), but finding time for the class proved more stressful than not. I dreaded the conversation with the gym owner, whom I adored, but I knew I had to do this for ME.

As someone working in the health and wellness field for over 15 years, I know the importance of a regular workout plan. In fact, I greatly value structured workout programs and know what a good trainer can do for your fitness goals and motivation. And I understand the need for consistency. For some people, exercising at the same time every day works. (I envision myself being there in about 20 years or so!)

But one thing I have also learned is that while I can like a program and the trainer/instructor, if the program does not work with my life, then I need to respect that.

All too often we get stuck in a cycle of remembering what “used” to work and think it should still be working for us, even though life has changed. We evolve. Circumstances change. Priorities change. Health and fitness goals change.  That is OK.  Actually, this is more than OK – it is perfectly wonderful.

Let’s make a pact to be honest with ourselves and others. Let’s do fitness that works for YOU (not ME, not your trainer, not your spouse), but for YOU – your life, your goals, your well-being.

Maybe I am the only person that struggles with this (humor me if so), but I remember what “used” to work before I had children, or what “used” to work when I actually worked in a gym (aka: going to the “office” meant going to the gym…how easy it was to sneak in 20 minutes of cardio or take that noon pilates class!). I remember what “used” to work when I only had one child and she actually slept soundly through the night, or what “used” to work when my husband did not travel, or life before being married to an avid hunter and having kids (now, come duck season, early morning runs are just not going to happen), or what “used” to work when I actually had the energy to workout at 9:00 p.m. (yes, there was a time in my life that 9:00 p.m. workouts actually worked for me!). But, the point is, none of those workouts fit my life today. What “used” to work then just doesn’t work for me anymore.

Earlier this year, I made the decision to let go of the thoughts of what “used” to work and embrace where I am right now. If a particular program fits with my life and the times work – great! I will do the best I can when I am working out and push myself to the next level.  But as soon as the stress or guilt of getting to class starts to take over…it’s time for me to re-assess and respect that this may no longer be working..and that is OK.

The beautiful and wonderful thing about health and fitness is that there are so many options out there.  Find what works for you, or what challenges you.  Find people that motivate and inspire you. More importantly, find what you enjoy and make sure that it is in line with your current fitness goals.  Work with it and stay committed until life evolves and begins to call you in another direction.

If canceling your current program is necessary, have a conversation with the trainer and/or gym owner to say that you love what they offer and hope to come back, but for now it is just not working.  Figure out how you are going to keep moving.

Remember, the power in change happens when you make the conscious effort to do something everyday. Find a way that you can move your body and participate in regular physical activity everyday.  This will ensure that you continue to evolve, in health and fitness, just as your life does!

You got this!


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Slumber Party Strawberry Pops

Recipe created by Lucy Quantz – 7 years old…this recipe made 2 Popsicles

5 strawberries, top cut off

5 grapes, cut in half

A little bit of apple juice (about 1/4 cup)

A little more milk (about 2/3 – 1 cup)

Mix ingredients in blender and then pour into Popsicle mold.  Freeze 4 – 6 hours.

Enjoy with a friend!

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