The Q Crew Blog

Every Success Story Starts with Inspiration.

Read from those who never quit.

Strong Is The New Pretty

It was about 27 years ago when mainstream media had its first desirable, strong, fit female role model. We can thank Linda Hamilton's role in Terminator 2: Judgement Day for that. Her lean, sinewy, muscled body became the new physique for women to aspire to and men to find desirable, sexy, and appealing. 


When Kerri Keegan started lifting weights in high school, she remembers people telling her “oh, just make sure you don’t get too big.” More...

Post-Workout Recovery Tips from the Pros


At RefreshinQ our motto may be #NeverQuit, but that doesn’t mean “never rest.” Challenging yourself is key no matter how you define fitness goals, but giving your body time to rest, recover and recharge between workouts is just as important to your health, whether you’re training for a competition, fun run or swimsuit season.  More...

Everyday Strength



Physician assistant and mom, Sarah Cawley, shared her incredible story of strength, perseverance, and dedication to family - and now we share her story with you. 

Sarah: I like it when it's really quiet, before the rest of the world wakes up, before the kids are out of bed.

I've been through so much that it's a chance to quiet my mind. More...

Nine Ways to Boost Your Energy No Matter Your Lifestyle

You give 110% to every aspect of your life—if it’s training for a marathon, climbing the corporate ladder while raising a family, or working toward a healthier lifestyle. Constantly striving to be and do better, you never quit! But, sometimes, you experience periods of low energy. It’s perfectly natural, even for professional athletes. These tips will get you back on track to achieving your performance goals, so you can enjoy all the beautiful gifts of life to their fullest. More...

What’s a RefreshinQ Quotient (RQ) and How Can It Help Me?

By Helene Hall, Pharmacist, RQ Health Coach + Q Crew Member

Discover your RQ

Many people always try to do whatever they can to improve their bodies, thus enhance their lives. Eat healthier, workout more, sleep better, avoid stress and so on and so forth. That’s all great, but how do you really know that what you’re doing is making a difference at the end of the day? More...

How I Keep My Competitive Edge: Training to be a Spartan Athlete

By Faye Stenning


Being a professional Spartan athlete is a full-time job—to say the least. From daily training to recovery, the Spartan races to TV appearances, it’s a busy lifestyle.

And I wouldn’t have it any other way.

I’ve always been into athletics, and I’ve always been competitive by nature. I don’t like losing. I’m motivated to do what I do because I love to push myself to achieve new goals, and because I love to win. More...

If Your Body is Exhausted, You May Need Nutrients

By: John Dimmick, Pharmacist + Q Crew Member

Every week you attend your group fitness classes with friends. On the days you’re not in a class, you’re lifting weights on your own or squeezing a run into your busy schedule. While your muscles increase in size, you’ve also noticed your body is exhausted and your brain is fuzzy. Isn’t working out supposed to increase your energy level? If you’re feeling fatigued, the one reason could be that you’re not getting the nutrition support you may need. Your body could be telling you that you’re in need of nutrients and here are just some of the signs you need to watch out for. More...