Tuesday, 20 September 2016

NEW LOCATION, SCHEDULE & PRICES!

Ok.  Hitting the RESET button again!

Oh la...la....la....

Gotta keep rising, growing, and learning!
Gotta be strong and stay strong!
The journey continues!

Motivating Mantra:
LOVE WHO YOU ARE & DREAM BIG! 

NEW LOCATION:  Escape Health & Fitness
Directions:  Pass the main entrance of
Fiesta Royal Hotel then take 1st left (NORLEY RD.),
The studio is the 2nd building on right, on NORLEY RD.
North Dzorwulu

NEW Timetable & Prices (Effective 22Sept16):  See image below:


CLASS REGISTRATION:  Click link below:
CLASS REGISTRATION


I think this is it for now!  Hope you can join us!

Have a FitTastic day!
Quiana

Wednesday, 7 September 2016

Fitness with QUIANA: NEWS, SCHEDULE, CLASSES, & MORE!

Back to Ghana!   

Back to School!   

Back to YOU for FITNESS!

Hope you all had a FitTastic summer!  Mine was very adventurous indeed!  In July, I attended the IDEA World Fitness Convention in Los Angeles, California. So exciting! Lots of learning opportunities about fitness and nutrition!  Can't wait to share! 
 
In early August, the Accra Shala Yoga team invited me to join their studio in the Airport Residential area!  With no hesitation, I agreed and immediately began to work on our fitness plans for Ghana!  We tossed around many possibilities of what we can do improve our health and fitness services in Ghana. Trying to manage cost and ease of implementation was a bit challenging, but we found a good starting point. 

We're now offering:

  • 30 Minute Bootcamp Work Outs (Fitness Express sessions for those with very little time)
  • Evening Fitness Classes (7pm & 8:15pm on Tuesdays & Thursdays)
  • PilateYo training to help strengthen and stretch your body with a bit of plyometric sport.  This format is inspired by moves from Pilates and Yoga.
  • TRX suspension training to help strengthen your entire body in multiple planes of motion
  • MYZONE is a fitness tracker that shows your effort and effort rewards when you workout. It displays real time heart rate, calories and percentage of effort in 5 simple color coded zones AND it automatically creates an online logbook for ALL your activity.  

Join us on 13th September for the Fitness Pep Rally!  This event marks the kickoff of our 2016/2017 season!  Its FREE!  We'll sample various fitness formats and have a FitTastic time!  Morning and evening sessions available!

After the Fitness Pep Rally, we'll follow the below schedule.  Please let me know if you'd like any specific times and/or classes.  This is just the initial schedule, we'll adjust as necessary.  However, I'll need your feedback.  Please click the the class registration link to let me know your plans.  Please select the option to register without payment.  You can pay upon arrival.  CLASS REGISTRATION



Thursday, 17 December 2015

TV Interview on ENJOY TV in Ghana!

Here is my 1st full exclusive interview! Check it out!

For the record, I still teach Zumba classes. However, I've expanded my services to include a variety of other fitness formats that incorporates power, strength, agility, and flexibility moves.

Class names and formats evolve and change over time, but my passion for health and fitness remains the same! We gotta keep moving and shaking things up! :-)

Thanks for ALL your support!

Check out the show and let me know what you think!

Thanks so much!
Quiana

Enjoy TV Interview

Monday, 9 November 2015

REMINDER: WellnessConnect 8am & Zumba 8:30am TOMORROW!

Reminder!  TOMORROW!!!

-Wellness Connect 8am
New Program: WellnessConnect! (Aerobics Room)
Need a little time to talk to fitness instructors before class?  Want to practice a move so you’ll nail it in class?  Want not only say, “hello” to new people, but really get to know them?  Want to network with others to share your business and learn about their business?  Want to learn about other Wellness Services in Ghana? Come to WellnessConnect!  This is just for you!

If you’re a member of Total Fitness Health Club or a participant in the Dumas Health & Fitness Classes (at least once/week), then the cost for this program is FREE!

All you need to do is bring YOUR favorite Tea/Coffee cup be ready to share something about you to others!  I’ll have a Green Tea sample of the day!  So, get your taste buds ready too!  We won’t add sugar either!  So…..be ready! J lol  Hope you can join!

Let’s work together to INSPIRE, CONNECT, & TRANSFORM!


-Zumba 8:30am 

Hope to see ya!
Quiana

Sunday, 8 November 2015

UPDATE! NEW Times, Classes, & Programs! Check them Out!

UPDATES (8NOV2015)


·      Monday, 9th November 8:30-9:30am 
NEW CLASS:  Muscle Mania!
This is a full body strength conditioning workout utilizing a variety of equipment along with several cardio burst periods. Helping you to maximize your calorie burn after class too!

·      Tuesday & Thursday, 10th November & 12th Nov. 8-8:30am
New Program: WellnessConnect! (Aerobics Room)
Need a little time to talk to fitness instructors before class?  Want to practice a move so you’ll nail it in class?  Want not only say, “hello” to new people, but really get to know them?  Want to network with others to share your business and learn about their business?  Want to learn about other Wellness Services in Ghana? Come to WellnessConnect!  This is just for you!

If you’re a member of Total Fitness Health Club or a participant in the Dumas Health & Fitness Classes (at least once/week), then the cost for this program is FREE!

All you need to do is bring YOUR favorite Tea/Coffee cup be ready to share something about you to others!  I’ll have a Green Tea sample of the day!  So, get your taste buds ready too!  We won’t add sugar either!  So…..be ready! J lol  Hope you can join!
Let’s work together to INSPIRE, CONNECT, & TRANSFORM!

****ZUMBA Class NEW Time:  8:30-9:30am (Tuesday & Thursday)****

·      Saturday, 14th November 8:00am
NEW Program:  21 Day Fitness & Nutrition Challenge Kickoff (Poolside)  Getting Fit for the Holidays!
Want to seriously shape up before the holidays?  Want to learn some techniques to improve your food portion sizes and options?  Want support to help you achieve your wellness goals?  Join the 21 Day Fitness & Nutrition Challenge!  Together, we can achieve more than we ever could alone!  Don’t miss it! 
Our formula is simple:  Fitness + Nutrition + Support = SUCCESS!


     Thursday, 19th & 26th November 5:30-6:30pm
NEW Program:  Fitness Happy Hour!  (Outdoor Food Court)
We will have two 30 minute sessions available for you to squeeze in a workout after work or when you’re short on time.  Come join us for one or both sessions FREE!  5:30-6pm and 6-6:30pm!  We’re offering a mix of Muscle Mania, Zumba, Piyo,

·      Thursday, 26th November 8:30-9:30am
THANKSGIVING DAY CELEBRATION!  FREE ZUMBA CLASS
We want to say THANK YOU for your continuous support!  Come get your moves on and celebrate Thanksgiving Day with us!

·      Saturday, 28th November Time:  5:30-8am
Health Walk around East Legon
followed by Wellness Celebration (Car Park)
The Wellness Celebration includes:
o   Interactive Games with prizes
o   Cool-down exercises
o   Full Body Stretches
o   Light Refreshments
o   Nutrition Talk: Keeping the Fit for the Holidays!

*Note:  We’ll still have our usual Saturday 10:15am Zumba Class

·      Saturday, 5th December  8-10am
Fitness Mash Up (Car Park)
Come meet our team of Fitness Instructors and Personal Trainers at Total Fitness Health Club while sampling a variety of the fitness formats available for you! 

*Note:  We’ll still have our usual Saturday 10:15am Zumba Class

·      Saturday, 12th December 5-7pm
Gifts for Kids Fitness Concert (Food Court)
Cost:  Bring a Gift for Kids (Books and/or Toys)
§  Mission: collect new, unwrapped gifts during the Fitness Concert and distribute those gifts as Christmas presents to less fortunate children in the community in which the we serve and do business.
§  Goal:  We have several goals for this project:
·      With a gift at Christmas time, we hope to deliver a message of hope to less fortunate children and to show them compassion and love. 
·      We also hope to inspire them pay it forward as they grow to become productive citizens in society.
·      We hope to unite all members of the community in for common cause that shows love and compassion at Christmas time

·      Saturday, 19th December 8am-10am
Distribution of Gifts to Kids (meet up at A&C mall Food Court)

Join us for a 30 minutes of exercise then help to distribute ride with us for gift distributions.   Please signup in advance if you’d like to join this event (inform Quiana or signup at Total Fitness Health Club). It will help us to plan transportation.  You may need to drive your own vehicle. We’ll confirm as the date gets closer. We’re also finalizing the recipients of the gifts.  Lets spread love at Christmas to the less fortunate!  


Hope you can join any of the classes and/or events!  Please....please...RESERVE your spot in the classes and the 21 Fitness & Nutrition Challenge kickoff.  It helps to ensure all setups are ready for you! :-) CLICK HERE for RESERVATIONS

Many thanks for all your support!
Quiana


Monday, 2 November 2015

Tabata & Zumba TUESDAY! Let's do it!

Tabata & Zumba TOMORROW!

Let's do it!

New Month....New Start....New Beginnings!

Let's get FitTabulous!

Quiana


Sunday, 1 November 2015

Time for R.I.P.P.E.D.! Let's do it!

R.I.P.P.E.D. Class TOMORROW!

Hi Everyone!!!!

Hope you had a FitTastic weekend!

R.I.P.P.E.D. Class tomorrow!
8:45am-9:45am
at Total Fitness Health Club

Let's work it out and get RIPPED Fit!

Please bring the following:
-at least 2 sets of weights (mid-light)
-Exercise Matt
-Water Bottle
-Towel

Hope to see ya!

Quiana

Let's do it!
Quiana