No Quo Fitness

03/21/2023

Your time is one of the most valuable resources that you have. Here are 5 tips to keep things efficient in the gym so you can enjoy more time out of it.

03/17/2023

So you’re in the market for a personal trainer. Do you know what to look for in a trainer when you hire them? Check out the blog below to find out!

Thinking of hiring a Personal Trainer? Here are 5 traits to look for when researching who might be the best fit for you.

03/03/2023

If you are a shift worker and struggle with nutrition, this one’s for you.

Shift work is hard. Start prioritizing your health and goals with these nutrition tips for shift workers.

03/02/2023

The right external environment is the secret sauce to make lasting change.

In the gym it’s things that make showing up easy. Proximity to the gym. Equipment availability. Gym staff. The demographic of other members.

Outside the gym it’s surrounding yourself with things, food, and people that move the needle towards better daily.

So begin to shape your external environment. Clean out the cupboard. Hire a coach. Get others involved. It’s makes maintaining habits easier, especially when internal factors, like motivation and will power, falter.

Begin to shift the space around you to reflect the change you want, and that change will happen.
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Honest Effort. Honest Results.

02/23/2023

Check out our new blog on what consistency looks like even when life gets busy!

Consistency is not about being perfect. It is about embracing imperfection and showing back up.

02/09/2023

New blog is up on the site! Check it out.

Stuff happens. Don't let it kill your progress.

02/06/2023

Sleep is one of the most underutilized and overlooked tools when it comes to reaching health and fitness goals.

While many of us worry about the quantity of sleep, it is often the quality of our sleep that needs to be addressed.

So instead of stressing about the time you do not get to spend sleeping, dial in on these tips to make the sleep you do get count.

- Stick to a consistent sleep schedule: this will allow the body to fall into a rhythm that fosters an environment for quality sleep

- Give yourself time to unwind before bed: Read a book, deep breath, stretch etc.

- Control the temperature: Lower the room temperature. Take a hot shower before bed. Anything to help lower your core body temp.

- Optimize your sleep environment: Buy black out curtains, block out any noise except ambient white noise, invest in a nice mattress/pillow/sheets, and make the bedroom a screen free zone.

- Avoid stimulants (caffeine) and alcohol late into the evening: A good rule of thumb is to avoid both of these past 3 pm.

Start with one of two of these and you are well on your way to catching some deep, much needed sleep.

02/02/2023

Did you know that we offer a discount for healthcare and other shift workers?

We know first hand the rigors of shift work and the difficulty to find time to prioritize your health and fitness with the schedule that it brings.

NQF is hoping to change that.

We work with your schedule and unique situation to help you make the changes you have always wanted to make.

So what are you waiting for? Reach out to us via our website or send a message to get started today!

01/31/2023

It is supposed to carry over to the things that matter.

Time spent in the gym should yield results outside of it.

So looking to perform better out on the course and across day to day life?

We have you covered.
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Honest Effort.
Honest Results.