Studio 531 Kicking The Habit 2018

As you are aware, 531 Kicking the Habit is underway.  Even if you do not choose to “buy in”, you can still do the work!  Take 8-weeks to challenge yourself to replace a habit that is no longer serving you with one that does…

Take a step forward and announce to your workout team what habit you are working on & how the extra cardio workout is going… Quentin has “tracking sheets” if you wish to use them.  Let us know if you have questions!

To recap a bit:

  • Teams will be comprised of people participating from your scheduled workout time.  For those who have varied days/times, Quentin will assign your team.
  • Each week, workout challenges will be provided.  Individuals will work to complete the workout throughout the week. No more than one hour in the gym per day (beyond usual workouts)

o   Quentin, Tara, or Kim can provide any substitutions for exercises as needed.  (Example, box jumps may be step ups)

o   The workout is posted in the back room, with suggestions for how the work can be split into two workouts, if you want to break it up.

  • Each week, individuals will choose a healthy habit from the list provided.

o   This can be “Nutritional” or “Mindset”… Healthy is NOT just about numbers on a scale/measuring tape!

o   Success is sticking to the habit 80% of the time.

  • Measurements will be collected “officially” during the first week and then monthly thereafter.   This is VOLUNTARY.  Weights will not be tracked unless you request it.
  • You will continue your current workout program.  Members cannot “skip” workout days to complete task challenges.

Here is a short-list of the Habits… if you want more information on any of them, let us know:


Track & Monitor

  • (1 Week ONLY) -Pick up a notebook (or use MyFitnessPal) and date each page for the coming week.  Keep the book close to you and use it to jot down everything you eat AND your exercise for the day. This is for one week ONLY.  Be honest!  If there is anything unusual going on, make a note of it.  Are you feeling overly stressed when you reach for a snack?  Write it down.

Eat Slowly – Part 1

  • Take a half-time intermission during your meal.   Stop eating for two whole minutes before you resume your meal. How are you feeling? Still hungry? Satisfied or unsatisfied?

Eat Slowly  – Part 2

  • Set a timer on your phone for 15 minutes (for a meal) and 10 minutes (for a snack) and consciously watch the timer as you eat your meal to help you realize how long you should take to eat your food.

Investigate Hunger

  • Wait until you experience the belly centered hunger sensation before eating. If you’re eating appropriately sized meals, you should experience belly-centered hunger several hours after each meal (3-5 hours).

Eat Until Satisfied and Nourished (Removing Distractions)

  • During each meal, make a point to remove all distractions so that you can focus on your food, how you are feeling throughout the meal, and enjoying the company of any meal companions (no phones, television, etc)

Eat Protein With At Least Two Meals Each Day

  • Make sure to eat protein with your breakfast meal and with at least one other meal (lunch or dinner).

Eat Veggies With At Least Two Meals Each Day

  • Try to fill ⅓ to 1/2 of your plate with vegetables at two meals.  One serving is about 1/2 to 1 cup, which translates to a “fist” sized serving for cooked veggies and a large open handful for leafy veggies.

Eat Dietary Fat At Each Meal

  • A variety of fats and oils that are relatively unprocessed and come from whole food animal and plant sources is ideal. Great sources include nuts, seeds, olives, avocado, coconut, fatty fish, and from grass-fed or pastured animal products (meat, cheese, butter, yogurt).



Take Action… Stop Procrastinating

  • Pick just one thing you want to get done tomorrow. Write it down.Decide WHEN you are going to do it.  Hold yourself to that time!

Cultivate a Growth Mindset

  • A growth mindset is refraining from viewing or labeling certain experiences as a “failure”, and instead, looking at it through a neutral lens, collecting information from the experience to figure out how to handle things differently the next time around for a different outcome. Eliminate the word ‘fail’ from your vocabulary. You are not a failure; you are a wonderful and complex human capable of incredible growth, so long as you have a willingness to learn from your experiences.

Cultivating Mindfulness and Awareness

  • Here are some examples:

  Deep breathing – close your eyes and take some deep, cleansing breaths

  Meditation – there are a number of ways to meditate and many apps that provide guided meditations (Headspace, Buddhify, and many others)

  Journaling – write down your thoughts or reflections

  Gratitude Journaling – write down 3 things you’re grateful for each day

  Practice looking for the lesson – in situations that are difficult for you, what can you learn?

  Practice looking for the silver lining – in difficult situations, can you finds something positive?

  Do some self-assessment – what are your strengths and weaknesses?

  The power of choice – making decisions is a powerful thing. Use the ACTION method to help you make choices.

Radical Responsibility

  • Ask yourself the following questions. Be gentle with yourself. Are there situations in your life that feel unfair to you? In which you feel like a victim? Are there certain things that you find yourself complaining about? How can you change the dialogue, your view point, or the outcome by taking responsibility?  In what ways can you take responsibility for those situations?

Lean Into Resistance

  • At some point in life, you’re sure to experience some internal resistance when it comes to changing the way you eat, train, and think about yourself. In order to continue developing your growth mindset, you must be willing to change your perspective.


The Power of Your Words

  • Your words have an incredibly persuasive effect on yourself. The more you tell yourself something, the more it anchors that thought into your perceived reality, making it all the more convincing as it becomes easier to continue to think that thought over and over again.  Take some time to consider the stories that you tell about yourself, your body, or your relationship with food. See if you can re-frame those, and notice how it feels.


Need more structured habits?  Try these:

  • Organize one area of your house you have been avoiding…even if only 1 drawer.
  • Each morning, write down one thing for which you are grateful.
  • Avoid fast food for one week.
  • Say one positive thing to yourself each day
  • Compliment someone each day.
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What’s New at 531?

If you have not been to Studio 531 Fitness for a while, you need to stop by and see it for your own eyes.  Quentin has been busy over the last year making Studio 531 bigger and better than before.

There is expanded floor space that makes room for everyone to go through a workout without feeling cramped.  There is new equipment, used to keep the workouts interesting and fresh.  As always, Quentin keeps the workouts changing to keep people interested, yet tailored to each persons strengths and needs.

What has NOT changed?

Studio 531 is still a community of fun, easy-going people who are all working towards their own unique fitness goals.  It it is a warm, receptive, and non-intimidating environment that facilitates and enhances the fitness learning environment.

Studio 531 changes peoples’ lives by helping them adopt a more healthy and fit lifestyle so they look and feel their best.

This is the place to come and stay excited and motivated with others who are happy to make you part of the community!

If you have been gone for a while, we would love to see you back.  If you have never stopped in, come check us out and see what we have to offer.  The first session is always free.  What do you have to lose?

“Fit” is not a destination… It is a way of life.


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Welcome Back!

If you haven’t been in to Studio 531 Fitness in awhile, we’ve been busy this fall.  The space has been expanded!  Quentin has opened up the floor space, moved equipment, installed some new equipment, and made more room for getting our work done!

Studio 531 Fitness

What else?  Well, Quentin has adjusted the weekly schedule a bit.  This was done to assure there is time for everyone!  In addition, there are now Strength Training sessions at 6:00 AM or 3:00 PM on Monday, Wednesday, and Friday, led by Quentin. We continue to offer a variety of 2 and 3 day per week functional/circuit training classes at a variety of times.  And in order to have more one on one time to offer, we have added a new trainer!  Kim Boal is newly certified, has joined our team.  You can read more about her under the “Meet the Trainers” link.

As we are approaching the holiday season, we have adopted 2 local families for Christmas as we did last year.  The Giving Tree is in the entrance space at the Studio.  Please come by to participate!

The Giving Tree | Studio 531 Fitness

In early January we will be launching our “New Me” challenge for the new year.  This is a great way to start fresh, or refine your current fitness strategy.

We look forward to seeing you!

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531 Swag and Snacks

531 Fitness Beanie | Studio 531 Fitness

What was that?  You’re cold?  And you want to look awesome in some 531 swag?  You’re in luck!  We just marked down the last of the 531 beanies to $15!  We still have lots of other great merchandise in stock, and more on the way, as well!  Stop in and check it out.

Oh, and in case you’ve missed it, we also now carry Steve’s Paleo Goods!  If you haven’t tried any of these yet, you’re missing out.  Not only are they amazing, but they are good for you, too.  No preservatives or garbage ingredients, AND Steve’s always gives back.  They are great for kids’ lunches, too.

Studio 531 Fitness  |  Meadville PA

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Welcome to Studio 531 Fitness!

Welcome to the new virtual home of Studio 531 Fitness, formerly Quentin’s Personal Fitness.  The past few months have been very busy at 531…a new location, a brand new website and some wonderful new faces!  We are very excited to get this up and running.  Our goal is to provide our clients with information about new programs, fitness challenges, personal challenges and nutrition information.  Be sure to check our site regularly for updated information.  Thanks for checking us out!!


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