Quiana Canfor-Dumas

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This site is dedicated to sharing wellness information with others to help them improve and/or achie Hope you'll find it helpful. Let's stay healthy!

My name is Quiana Canfor-Dumas and I'm delighted to to share this page with you! In the spirit of fitness fun and simplicity, I've adopted the name nickname, FitCoachQ. haha! :-)

Anyhow, this page is dedicated to sharing wellness information with others to help them improve and/or achieve greater health. On this page, I share tips from cooking, exercising, and bits of motivation. Please inbox me if you have any questions and/or suggestions. Quiana Canfor-Dumas

12/07/2026

Sunday Morning Walk Complete! 🚶🏾‍♀️🇬🇭

What a beautiful way to start the day! It felt so refreshing to walk the grounds of Ghana 🇬🇭 once again, breathing in the cool morning breeze while taking in the beauty of the palm trees and the peaceful surroundings. Moments like these remind me to slow down, be grateful, and appreciate God’s creation.

Now, it’s off to church for worship, praise, and fellowship. 🙏🏾

The journey to 50 and beyond continues—one faithful step at a time.

Have a super FitTastic day! ❤️
-Quiana

JourneyTo50 HealthyLiving FitTasticHealth WellnessJourney ToGodBeTheGlory

08/07/2026

💚 Wellness Wednesday 💚

Back from holiday travels… and the easiest way to get back into your routine is simply to start again as soon as possible.

So today was reset day—and that meant getting back to the bars. 🏋🏾‍♀️

I’ll admit, it was a slow start. But once I got moving, the momentum kicked in, and I finished stronger than I began. 💪🏾💪🏾😇

The lesson? Don’t wait until you feel motivated. Action creates momentum. The hardest part is often just showing up. Once you do, your body and mind usually take it from there.

The journey to 50 and beyond continues… one day and one lift at a time.

Quiana
MomentumMatters JustStart FitOver49 JourneyTo50 WomenWhoLift HealthyAging WellnessJourney FitnessMotivation ToGodBeTheGlory

20/05/2026

Happy Wellness Wednesday! 💪🏾✨

Today’s training session included the exercise step box — a simple piece of equipment with powerful benefits. It can help build endurance, improve agility, strengthen muscles, and add variety to your workouts.

One word that came to mind during today’s session was: ENDURANCE.

Not just physical endurance, but the endurance to keep showing up in life, leadership, wellness, and purpose.

Today’s workout was also a reminder that:• Growth happens one step at a time• Balance matters• Consistency builds strength• Agility helps us adapt and move forward

Keep stepping. Keep growing. Keep leading.

The journey to 50 and beyond continues… 🌍✨

Have a Super FitTastic Day!

– Quiana
HealthyLifestyle

01/05/2026

Right when doubt whispered… confirmation showed up.

Last night, I was deep in creation mode—building out my upcoming 3-Day Wellness Challenge.

And if I’m honest…
The thought crossed my mind:
“Who’s going to join?”

But I didn’t sit in that thought.

I pushed back with belief.
Someone is waiting. Someone will benefit.

So I kept going…
Little by little.
Pushing through resistance.
Making progress—so much progress that it started inspiring me.

And then… I received this message.

A reader from China, using my Wellness Journal, shared how they had been struggling—feeling defeated—but chose to get back up again because of what they wrote and reflected on.

That moment wasn’t coincidence.
It was confirmation.

A reminder to keep going.
To keep creating.
To keep showing up.

Because the truth is:
You never know who your work is reaching…
or how deeply it’s impacting their life.

So if you’re building something…
If you’re creating something…
If you feel called to serve…

Keep going.

Someone is waiting.

Have a Super FitTastic Day—and a powerful month of May!
—Quiana

15/04/2026

This morning’s workout at the beach was more than movement—it was a moment of alignment. 🌊

As I flowed through warrior poses I learned years ago during my Pi-Yo certification, I felt a deep sense of renewal. The sound of the ocean, the vastness of the horizon, the warmth of the sun on my skin, and the grounding feel of the sand beneath my feet… it all came together in a powerful way.

In that moment, I wasn’t just exercising—I was being reminded.

Reminded of strength.
Reminded of resilience.
Reminded of the power of stillness and movement working together.

There’s something about stepping into a “warrior” posture that shifts your mindset. It calls you to stand firm, stay present, and move forward with courage.

Today, I feel energized… centered… and ready to boldly step into my next season of life.

And maybe that’s the real lesson—
Sometimes, the environments we place ourselves in help awaken the strength that’s already within us.

-Quiana

FitTasticHealth GhanaLife HolisticWellness LeadershipDevelopment WellnessInspiration

14/04/2026

Last month in Elmina, during a sunrise walk along the shore, I paused and noticed the footprints I had left behind in the sand. 👣

This moment was captured during a sunrise reflection at where I had the privilege of hosting our most recent Sankofa Experience with 13 phenomenal women.

It reminded me of something simple, yet powerful:
Every step we take leaves an imprint—on our lives and on others.

Tomorrow, I’m intentionally setting aside time for a Personal Wellness Day by the beach—a space to pause, reflect, and realign.

My focus:
• Reflect on where I am in this season of life
• Revisit and refine my personal mission
• Practice gratitude—past, present, and future
• Release what no longer serves me
• Create intentional plans for the remainder of the year
• Be still enough to listen for clarity and direction

In leadership and in life, we often move quickly from one responsibility to the next.
But clarity doesn’t come from constant motion—it comes from intentional pauses.

Reflection:
What might shift for you if you intentionally created space to pause?

Let’s be intentional.
Let’s take the time.
Let’s get it done. 🤜🤛

—Quiana

09/04/2026

Raise the Bar… Journey to 50! 🏋🏽‍♀️✨

This wasn’t just a workout… it was a reminder.

Every time I step into the gym, I’m not just lifting weight—I’m lifting my standards.
Physically. Mentally. Spiritually. Emotionally.

That barbell?
It represents the decision to raise the bar in every area of my life.

✔️ Showing up when it’s not convenient
✔️ Pushing past what felt “good enough”
✔️ Choosing discipline over excuses
✔️ Becoming stronger from the inside out

As I step into this season—7 months to 50—I’m not slowing down… I’m leveling UP.

Because wellness isn’t just about the body…
It’s about becoming the strongest version of YOU in every domain of life.

So today I ask you…
Where do YOU need to raise the bar?

Let’s go. 💪🏽🔥

StrongAtAnyAge
BlackWomenInWellness
DisciplineOverExcuses
LevelUpSeason
MindBodySpirit
HealthyLifestyleJourney

06/04/2026

7 months until the BIG 5-0! 🎉

This is not just about a number…
It’s about preparation.
It’s about intention.
It’s about stepping into a new decade STRONG—in every dimension of wellness.

💪🏽 Physical
🧠 Mental
💖 Emotional
🙏🏽 Spiritual

I’m not waiting for 50…
I’m training for it.

Every workout. Every choice. Every moment of discipline…
…is building the woman I’m becoming.

50 is not an arrival—it’s an elevation.

Let’s go! 🔥

—
Quiana Canfor-Dumas
Enhance your wellness. Enrich your life.

⸻

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MindBodySpirit
WellnessCoach
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DisciplineEqualsFreedom

29/01/2026

Time for another adventure! 🙏🏼😇

Today was absolutely amazing! I had a super FitTastic time with the students at .school in Accra, Ghana, talking about Personal Leadership & Wellness.

It was also wonderful to have my hubby and sister-in-love there for support—it truly meant so much. 💕

The joy, engagement, and openness of these students made the experience even more special. A heartfelt thank you to Second Cup Coffee Company Ghana .ghana for bringing special treats for the students to enjoy afterward—it was the perfect touch! ☕️💫

More highlights from this event coming soon…
For now, I’m off on another adventure 🙏🏼😇
Stay tuned!

To God be the Glory!
Quiana

YouthEmpowerment
AccraGhana
PersonalLeadership
WellnessEducation
SecondCupCoffeeGhana

26/01/2026

Morning workout ✅
It doesn’t get easier… we get better.
One day, one rep, one choice at a time. 💥

FitLife StrongMindStrongBody GetItDone AwakenTheLeaderWithin 💪🏽

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Accra

Website

http://www.quianacanfordumas.com/

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