Hi... I'm Q Girl Coach E.
As a busy parent and athlete, I found time to serve and care for everyone but myself. I carried the stress that comes with wearing many hats, especially when carving my life’s path. My daily stress of work, motherhood and finding ways to stay active, mixed with past trauma, created thoughts and behaviors that were counter to my wellness plan and success.
We’re not just coaches, we are you!
That’s why our coaching programs work. We know what it takes to help you master health, wellness, and all the other areas of your physical, mental and spiritual life with a greater sense of self awareness and the resources to thrive moment to moment.
Personal Training and Group Fitness
- Personal Training (In-Person and Virtual)
- Small-Group Training (In-Person and Virtual)
- Group Fitness Classes
- Health and Wellness Coaching
- Critical Customer Care
- Conflict Resolution
- Peer-to-Peer Coaching
How to Get Started With Us
We believe achievements start with education and a commitment to small, daily choices.
Everyday our entire team works to deliver you our skills, knowledge and passion
- Weight Lifting
- Circuit Training
- Xtreme Hip Hop (R) with Elethia
- Trauma Informed Yoga
- Health and Wellness Coaching
- Total Body Awareness
- Community Building
- Exceptional Customer Service
Frequently Asked Questions
Most of us can agree that discipline is one of the most important virtues we can develop in our pursuit of self-improvement. Without the ability to exercise self-control and will ourselves to get the important things done, it’s nearly impossible for us to see the kind of progress and results we really want in our lives.
Discipline is what follows goal setting. It’s the planning, prepping and implementing. It’s consistent.
Discipline is not only your activity in reaching the goal, discipline is your mindset. It’s the “I can” and “I will” do what it takes to find my health and wellness.
When a person asks this question, bulky normally means building more muscle than they want. Lifting weights taxes more of the nervous system so you’re getting stronger and not turning into the hulk.
In addition to heavy lifting, bulking up is contingent upon more than just weight lifting. Other factors may include diet and hormones. That’s why bodybuilders are super focused on their diets and caloric intake. If losing weight is your goal my best advice is:
- Becoming familiar with calories in/calories out.
- Meeting with a nutritionist.
- Exercising regularly.
With that in mind, do not shy away from strength training. Getting at least two days of strength training can reduce overall body fat by as much as three percent in as little as ten weeks for women, and reduce a woman’s risk of injury by improving her balance and coordination.
Simply put, the process is based on a meal timing schedule. Your body is either fasting or feeding. Intermittent fasting adjusts your eating schedule so that you’re eating at a 18:6, 16:8, or 12:12 ratio. For instance, you eat your first meal at 1pm and stop eating at 7pm.
In the fed state (anytime your body is digesting food), your body’s insulin levels make burning fat a challenge. Thus, in the fasted state (8-12 hours after your body finishes digesting), your insulin levels are lower and better able to reach into your fat stores.
Pros: Gives your body time to digest food; lower insulin levels during fast periods.
Cons: Too much of a calorie deficit can lead to a loss in muscle and fat.
You have to be diligent about consuming the right amount of calories per day.
If your goal is losing belly fat, crunches alone won’t help. It might result in stronger ab muscles however, your goal is getting rid of the fat in that surrounding area.
To target the fat in the stomach area, you have to focus on overall fat loss. That’s cardio and strength training along with a caloric deficit.
Eating is a critical part of the weight loss process. While fad diets and extreme workouts might render immediate results, I suggest taking the hare (as in The Tortoise and Hare) for long term results.
- Learn what foods are best for your body.
- Develop a meal plan and prep meals beforehand.
- Track your eating.
- Speak with a nutritionist or dietician.
Our virtual and in-person workouts are comprised of constantly varied functional movements (like pushing, pulling, squatting, lifting, running). Our workouts simulate at home workouts in the sense that we do not use machines. Instead, we create workouts based on kettlebells, dumbbells, barbells, and body weight.
The workouts themselves are completely scalable, which means that a new participant and a fitness veteran can complete the same workout with changes in load and intensity.
Our workouts are known to deliver phenomenal fitness results. Use our workouts exclusively (including supplemental workouts via our fitness app) or as a complement to your specific training regimen.
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Small start. Big Results.
Alexander Q opened its doors in 2008 as an image consulting firm for corporate clients. We soon realized image management was just the tip of the iceberg. The true transformation happens from within.
Since then we have acquired over 13 certifications, built relationships with 30+ school and administrators and pride ourselves on our exceptionally trained and experienced network of trainers who can help you get fit for life in a safe and supportive environment.