QLF’s 10min Workout That Works

looking to get in shape but don’t have the “ time “? look no further ! This 10 minute workout will get you in shape and save you a bunch of time to enjoy the rest of your day. I know , I know you’re wondering” how is 10 minutes suppose to help me “ ? Well let’s start by breaking doing the idea of working out. Most gym goers tend to feel that if they are not putting in 150 min in the gym 5x a week they are getting nothing done.while we grew up on this ideology it’s important to know that working out for very long bouts of time can actually hurt you more than help you since you’re bound to trigger muscle loss because their is fundamentally no way you can work at a high level for that amount of time.  
The key to seeing results and a good workout is efficiency. We are removing everything you thought you knew about working and out implementing a new brand ( to some ) it’s called HITT which stands for High Intense Interval Training. HIIT has Been around for a while but in a world that looks for shortcuts to fitness and deals with having time as a variable to actually working out HIIT Has become more and more popular over the last couple years. So what’s HIIT? It basically means putting together a couple exercises in a format which will use time count( 60 seconds , 90 seconds 120 seconds) instead of rep count( 10,12,15 reps). with little rest time In Between. The goal is to get your heart rate up which in turn will help you burn more calories and tap into fatty deposits. 

There are no meandering trips to the water fountain, no sweaty gossip sessions and no long-winded affirmations. Instead, there are plyometrics like squat jumps, bodyweight/ light weight training, core work and a promise that you can do anything for the allotted seconds.

The beauty of this program is that since it’s so time efficient, you don’t need more than 10mins to actually get a quality workout. But For the duration of the exercise, you need to push yourself as hard as you safely can. This workout will challenge your heart and stamina because to make it work we are looking for 100% max effort. 
Now, I want to make sure everyone understands. This program can’t replace strength programs( weight training) altogether but if coupled with healthy eating it will help you get tone and lose a couple inches in some unwanted areas when done right. Down below I listed a HIIT workout you can try in your living room, bedroom, local park( god bless you global warming) or even the gym. 



  1. Push-ups 
  2. Mountain climbers 
  3. Plank hold 
  4. Squats
  5. Burpees
  6. Tricep chair dips 
  7. Toe touches
  8. Lunges
  9. Bicycle kicks
  10. Jump squat

Leave comments about the workout and ask any questions you may have below.

Make sure you guys follow Qauntum Leap Fitness Podcast on soundcloud and iTunes ! The only place where you can hear about fitness and the culture. 

How To Cheat, On Food 


I looked at the calendar the other day and realized that in the next 25 days of 2015 are going to suck for health and fitness, why? Because gyms are going to be empty, holiday eating is going to happen, and my clients are going to try and give me excuses about why they can’t make it (don’t worry, they’ll be coming in) but this thought spawned today’s blog on what a cheat meal is versus what a cheat day.im only 80% robot so I get that people have cravings and I want to break it down today so I can stop being hated and because I’m tired of ignoring my clients text messages about this topic.i’ll just post it here.

Most fitness programs give you one day per week to “cheat.” The idea is to give you a break from the strict eating and let you indulge a bit. Studies have also shown that a sudden increase in calories when you’re on a restrictive diet can actually speed up your metabolism.and can actually promote positive weight goals ( gains or loss).Cheat days are often thought of as being strictly a mind-booster. Days and weeks of eating nothing but grilled chicken and vegetables can wear down even the most dedicated of individuals. And I understand that, so let’s break down how to do it.

Now here’s the problem with this idea: Many people gorge themselves on their cheat days, one slice of pizza for lunch is now a whole box, one drumstick from Popeyes for dinner is now an 8-piece value meal. Snacks are donuts and Doritos.With this trend in the wrong direction you are officially negating everything that you’ve worked for during the week. If you successfully maintained a 500-calorie deficit for six days and then to overeat by 3,000 calories on the seventh day, you’ll have undone some of your work (not necessarily all, as your body might be able to burn off some of the excess).

so one day can change the entire week of goals. And since we are going crazy on that seventh day, it’s not crazy to believe we would pack on way more than 3,500 calories which is technically 1lb. Anybody that knows me, knows that if you gain a pound in one week around me I promise you’re going to hate me for a while( don’t get nervous guys)

So don’t think cheat DAYS, think cheat MEALS—a cheat meal is basically that “Friday night out” with your friends and you order a little more than you would than on any other day.. A little cake on the side, or even some alcoholic beverages ( just save it for hennypalooza…see you there ) but the kicker is, it’s one meal! Not the entire day! One meal!! Should I repeat that again ONE MEAL! So plan accordingly America. Create a schedule, then go through the Normal motions of the day with a healthy breakfast , healthy snacks , and just throw all care out the window for lunch or dinner( responsibly ).

The trick to making it work is picking a well-balanced and higher in both calories and carbohydrates than your normal meal. Some examples of cheat meals that I typically incorporate are a cheeseburger with the bun (burger bandit), two slices of pizza( only if sal has color on the walls), a pasta dish with a protein source, chicken or shrimp fajitas with two tortillas, and or chicken stir fry with rice.

Now that I’ve opened pandora’s box let me put out this disclaimer…While I recommend cheat meals for the positive effects they can have on your metabolism, energy, and even your psyche, cheat meals can do more harm than good for some people. So know your tolerance and be honest with yourself; are you ready to add this into your program? Because on one end it’s self Sabotage and I promise you’ll pay for it during sessions ( pick wisely trisha) so my 
recommendation : 

  1. plan your first cheat meal after you planned your first fitness goal. Once you hit that goal, treat yourself. So put that burger down, and lock in that goal you set for yourself to drop 2 dress sizes, or to fit into your old Shirt ,and if you do just that.
  2. Start your day with a low carb, high protein meal. To minimize the release of insulin, make sure your first meal of your “cheat meal day” is high in protein and lower in carbohydrates.
  3. Exercise before your cheat meal. When you perform an intense workout before you binge, you deplete glycogen stores and increase the storage of calories in your muscle cells rather than fat cells.

Now, go enjoy the holidays ! See y’all in January ( the irony )
*looks both ways as I throw a window through the pizza spot for having no blac….I mean, for tasting so good and being a problem for most on a nutrition plan.* #Mookie