Thursday, March 31, 2011

How Personal Trainer Carey Yang Is Crushing Competition and Dominating Local Fitness Market

Health and Fitness business is a $100 Billion-a-Year market. It can be very profitable but aslo very competitive as people have so many different options of losing weight, getting fit, doing exercise and seeking nutritional counseling.

I have personally witnessed shutdown of one big national chain health club and a small local personal training studio in the recent economic downturn.

So the excuses for “too big to fall” or “so small and easy to nibble” are simply not true. It all depends on the success in marketing, sales and management regardless of business sizes or structures.

The changes in global economy, the speed and availability of information and technology have shifted consumers' purchasing and buying behavior.

If you don't adapt, you die --- the survivor of the fittest rules.

Before I share my top strategies about how I crush my competition, dominate my local fitness market and triple my fitness business in the past three years, you may be wondering how competitive my local fitness and weight loss market is?

Let's look at the business along the 2-mile county road, I can count off the following:

2 integrated/holistic fitness studios
2 yoga studios
1 mixed martial art school (which also offers different of workout and exercise)
2 Taekwondo schools (which also offers cardio and kickboxing classes)
2 private personal training studios
1 Weight-Watcher
1 Curves studio
1 24-hour low-cost franchise gym Anytime Fitness
1 super-cheap franchise fitness club Planet Fitness

These are just visible store fronts I can see as I'm driving by every day. There are other medical spa, nutritionist/dietician office and nutritional supplement stores in town.


Now, can you imagine how I feel when I'm driving by every day?

Here are my top 12 strategies for growing my in-home personal fitness traning business in the past three years and dominating my local competitive fitness market.

  1. Know yourself and continue to master yourself.
  2. Know what makes you sing in the morning, even at 5 am.
  3. Know your market or niche market really inside out.
  4. Know your numbers – cash flow, leads, conversion rate, etc.
  5. Master marketing and selling. Always Be Marketing (ABM).
  6. Know why people buy – what makes them tick.
  7. Be yourself and stand out from everyone else.
  8. Deliver values and benefits beyond expectations.
  9. Surround youself with successful people including your clients.
  10. Master social proof and online marketing
  11. Be the go-to person in your market.
  12. Be a media darling.
Bonus Strategy #13: Hire help (and I’m working on that!)


I will follow on these 12 and bonus success strategies in more details.

Wednesday, March 30, 2011

Total Body Superset Workout Routine

Although body part-split training progam used by bodybuilders is effective on their own, it's best and most effective using a total body workout program for most 9-to-5 busy working people.

It's important to work your whole body for complete funcationality, range of motion, balanced strength and size. Our body works and moves in multi directions, angles and planes.

Superset is a weight training protocol where you perform two exercises back to back with little or no rest. You take the prescribed break only after you complete the two prescribed exercises at the prescribed repetitoins.

Here is a sample total body superset workout routine.

Superset (3 sets)
- Reverse Lunge and 1-Arm Low Rows (cable or tubing) x 10 reps each side
- Forward Lunge and 1-Arm Push/Punch (cable or tubintg) x 10 reps each side

Superset (3 sets)
- Incline Dumbbell Chest Press x 12 reps
- Tricepts Press-up (cable or tubing) x 12 reps

Superset (3 sets)
- Dumbbell Lateral Raise x 15 reps
- Dumbbell Shoulder Press x 10 reps

Superset (3 sets)
- Ball Crunches x 25 reps
- Back Extension x 25 reps

Saturday, March 26, 2011

Wellness Coach Hueina Su Speaks to Inspire Cancer Survivors to Reclaim Peaceful Power, Restore Inner Peace and Rebuild Self Confidence

Inspirational keynote speaker, best-selling author and life coach Hueina Su speaks on claiming peaceful power for self confidence, inner peace and unstoppable success at Empowerment Coaching Conference.

DENVILLE, NJ – March 25, 2011 – Lack of self confidence and inner peace is one of the root causes why many people experience overwhelm and chronic pain in their stressful lives. They pay for the consequences by their fears of failure, rejection and judgment.

Inspirational keynote speaker, best-selling author and certified life coach Hueina Su is on a mission to empower and help one million people change their negative limiting beliefs, claim their peaceful power, regain their self confidence, inner peace and achieve unstoppable success.

Su is a renowned expert in helping people restore the missing peace and balance in their stressful lives. She is a Mindful Wellness Expert, certified life coach, keynote speaker, and the best-selling author of Intensive Care for the Nurturer’s Soul: 7 Keys to Nurture Yourself While Caring for Others.

“I grew up as a painfully shy girl lack of self confidence and self esteem. There was invisible chaos overpowering me that governed my life for so long,” Su said. “I became an over-achiever, perfectionist and people-pleaser to compensate for my fears of failure, rejection and judgment.”

Su said, “Over the years, through my own trials and errors, diligent studies on my spiritual journey, and with the help of great mentors and coaches, I have learned how to tame my invisible chaos, and created inner peace, joy and success in my life. I’m finally at peace with who I am. And I’m on a mission to help other people to do the same.”

In a recent Empowerment Coaching Conference, Su shared her unique 3-R process to eliminate the root cause of stress and self-sabotage, claim peaceful power so that people can be calm, centered and confident for unstoppable success, long-lasting inner peace and true happiness.

The first “R” is “Recognize” meaning to identify one or more of the invisible chaos. “If you are not aware of the problem, you cannot find the solution,” Su said.

The second “R” is “Release” and it’s about reframing perspective, releasing the negative emotions, letting go and clearing negative energy.

“The last “R” is “Reclaim” where we reclaim and reconnect with our inner essence, who we truly are, in order to have true inner peace and long-lasting freedom from stress,” Su said. “What we need to reclaim is what I call My Inner Essence including five elements: My Inner Balance, My Inner Beauty, My Inner Wisdom, My Inner Purpose, and My Inner Power.”

Su commented, reclaiming your peaceful power is particularly important to those who are facing major challenges or setbacks such as cancer patients undergoing treatment, cancer survivors, business owners, women going through divorce or career transition.

“Cancer is one of the leading causes of death. Coping with diagnosis and treatment of cancer is a very stressful journey for cancer patients and survivors, complicated by fears, anxiety, grief, and many emotional issues,” said Su. “I have used the same 3-R process to coach cancer patients, cancer survivors and caregivers to help them navigate the cancer treatment journey and become more resilient and confident in dealing with cancer and other life changes in my Mindful Wellness Coaching and Stress Management Program at a cancer center.”

Su said, “Cancer patients and caregivers are very prone to stress and overwhelm. Research has shown that stress reduces immune function and interferes with the body’s ability to heal, so learning how to deal with stress effectively will help accelerate cancer patients’ recovery and improve their quality of life. Stress reduction and coaching have been found to improve cancer patients’ survival rates.”

“Having worked with terminally ill cancer patients as a nurse, I experienced first-hand the high level of stress and its negative impact on health and well-being. This is why I wrote my best-selling book Intensive Care for the Nurturer’s Soul: 7 Keys to Nurture Yourself While Caring for Others,” Su said.

A video clip of the presentation is available at http://www.youtube.com/watch?v=8Wsg6d8fK8U.

About Hueina Su and Beyond Horizon Coaching

Hueina Su, MS, BSN, CEC, is a renowned expert in helping people restore the missing peace and balance in their stressful lives. Su is a Mindful Wellness Expert, certified life coach, keynote speaker, and the best-selling author of Intensive Care for the Nurturer’s Soul: 7 Keys to Nurture Yourself While Caring for Others. She is on a mission to empower one million women nurturers to nurture themselves and create a life of their choice.

Su is the founder and president of Beyond Horizon Coaching, a global coaching and training company, specializing in providing solutions for work-life balance, stress management, and Intensive Self-Care through personal coaching, executive coaching, teleseminars, keynote presentations, team-building training, and other wellness services. She is the creator of Rx for BalanceTM, The Coaching OasisTM, and Nurture and Grow RichTM programs.

To sign up for free stress management video e-course and learn more about Su’s coaching, keynote speaking, training services and products visit http://www.hueinasu.com/.

Hueina Su’s full bio and additional photos http://www.HueinaSu.com/media-room.

She is available for interviews and can provide a list of tips and other articles. Call 973-664-0446 (O) or 201-572-3641 (Cell) or email info@HueinaSu.com.

# # #

Reclaim Your Peaceful Power




Video Link: http://www.youtube.com/watch?v=8Wsg6d8fK8U

Press Release Link: http://www.prlog.org/11398867

Thursday, March 24, 2011

Beat Breast Cancer with Exercise and Weight Lifting

It's a very physically and emotionally draining process when breast cancer patients undergo cancer treatment. For years, breast cancer patients are usually advised not to lift anyting heavy after surgery.

New research shows that strength training after lump removal could help decrease risk of lymphedema (a limb-swelling condition) by 35 percent according to a University of Pennsylvania study.

The researchers say that the small amount of physiological stress that weight lifting puts on the body helps increase it's ability to fight inflammation - a key cause of lymphedema.

Cancer patients are recommended to get the doctor's approval before starting a weight lifting or strength training program. Also look for a certified personal fitness trainer who understand your conditions and can tailor the workout routine and exercise program to your needs.

Tuesday, March 22, 2011

Triset 5 x 10 Upper Body Workout Routine

Triset (3 exercises) x 5 sets
- Incline DB Chest Press @ 60/60# x 10 reps
- 1-DB Bent-over Row @ 60# x 10 reps
- DB Rear Delt Fly @ 15/15# x 10 reps

Thursday, March 17, 2011

Cancer Patients Benefit from Exercise During and After Cancer Treatment

The following article was written by Dr. Lee Jones titled "The Benefit of Exercise During and After Cancer Treatment" and originally published in Coping® with Cancer magazine, January/February 2011.

***
The therapeutic properties of endurance and resistance exercise have been recognized since antiquity. In 1995, the American College of Sports Medicine, together with the U.S. Centers for Disease Control and Prevention, published the first exercise guidelines to encourage increased exercise in Americans of all ages for health promotion and disease prevention.

These guidelines were based on remarkable data from epidemiological studies showing that regular moderate-to-vigorous exercise reduces the risk of cardiovascular disease by one-third, whereas high levels of cardiorespiratory fitness may reduce these risks by up to 60 to 70 percent.

Unfortunately, investigation of the role of exercise following a diagnosis of cancer has received comparably less attention. In the past decade, however, examination of the role of exercise following a cancer diagnosis, a field researchers have termed “exercise oncology,” is becoming increasingly recognized as a legitimate and important field of research in cancer management.

Exercise During Therapy

Cancer therapy is associated with various degrees of damage to the cardiovascular system (lungs, heart, skeletal muscle) that also occur in the presence of significant reductions in usual levels of physical activity, which leads to deconditioning, weight gain, and loss of muscle mass. In combination, these effects dramatically reduce a person’s ability to tolerate exercise and normal activities of daily living, such as gardening, housework, and shopping, and can increase susceptibility to other conditions, like diabetes, cardiovascular disease, and arthritis.

Several ongoing trials are being conducted to identify the optimal type, intensity, duration, and frequency of exercise needed to mitigate treatment late effects in cancer survivors. To address these concerns, researchers in the mid-to-late 1980s initiated the first studies to explore whether structured exercise training may be an appropriate intervention to mitigate treatment-induced toxicities and anticipated loss of cardiorespiratory fitness among women with early-stage breast cancer. Since these early studies, more than half of the exercise studies in people with cancer have been conducted during therapy.

Overall, the current research provides promising evidence that exercise training is a well-tolerated and safe intervention that can mitigate several common treatment-related side effects, including fatigue, deconditioning, nausea, anxiety, and loss of muscle strength.

Exercise After Therapy

Over the past decade, exercise has emerged as an integral aspect of cancer survivorship and preventing or treating the late effects of therapy. Similar to during therapy, clinical trials in this setting have provided strong evidence that exercise is a well-tolerated and safe intervention associated with significant improvements in cardiorespiratory fitness, fatigue, and quality of life in cancer survivors.

Most of these studies have examined the effects of either aerobic training alone, resistance training alone, or the combination of aerobic and resistance training in cancer survivors. Several ongoing trials are being conducted to identify the optimal type, intensity, duration, and frequency of exercise needed to mitigate treatment late effects in cancer survivors.

A major point of interest in exercise-oncology research is establishing whether the benefits of exercise extend beyond symptom control to improving longevity in cancer survivors. Several landmark observational studies have provided the first evidence that regular exercise (such as brisk walking for 30 minutes a day, 5 days a week) is associated with 15 percent to 61 percent reductions in the risk of mortality following a diagnosis of early-stage breast or colorectal cancer, relative to survivors who were inactive.

It is becoming increasingly evident that sedentary behavior and decreased exercise levels following a cancer diagnosis can increase treatment-related toxicities, whereas engaging in regular exercise can significantly reduce the incidence and extent of such toxicities.

Current guidelines recommend that cancer survivors participate in at least 150 minutes of moderate exercise (such as brisk walking or light swimming) or 75 minutes of vigorous exercise (such as jogging, running, or hard swimming) per week. However, this is considered the minimal amount of exercise required to derive health benefits. Increases in exercise beyond these levels are associated with greater health benefits.

The field of exercise oncology is rapidly evolving with many unanswered questions; nevertheless, the current evidence base provides a clear indication that exercise is an additional powerful weapon in the fight against, and recovery from, cancer.

♦ ♦ ♦ ♦ ♦
Dr. Lee Jones is an associate professor in the department of Radiation Oncology and is research director of Cancer Survivorship at Duke University Medical Center in Durham, NC.

Speak with your doctor before beginning any exercise plan. Your doctor can help you decide what types of exercise will be beneficial for you.

This article was originally published in Coping® with Cancer magazine, January/February 2011.

Saturday, March 12, 2011

Beating Male Breast Cancer with Coaching, Exercise, Empowerment and Support

Breast Cancer Care Summit Features Mindful Wellness Expert and Life Coach Hueina Su as Keynote Speaker

Certified Life coach and mindful wellness expert Hueina Su is invited as the keynote speaker at “Sailing Through Your Breast Cancer Journey” seminar and luncheon on Saturday March 18, 2011 at 11 am.

DENVILLE, NJ – March 12, 2011 – Breast cancer survivors and those currently fighting the disease are invited to a free luncheon and motivational seminar, “Sailing through Your Breast Cancer Journey,” at the Sparta Health & Wellness Center on Saturday, March 19, 2011 from 11:00 am to 1:00 pm.


The event is co-hosted by Summit Breast Care and Beyond Horizon Coaching featuring best-selling author and mindful wellness expert Hueina Su as the keynote speaker, offering real life tools and tips to help breast cancer patients navigate the journey from diagnosis through treatment and to survivorship. Local health and wellness vendors will also showcase their products and services for breast cancer care.


Hueina Su, MS, BSN, CEC is a best-selling author, certified life coach, mindful wellness expert, and the president of Beyond Horizon Coaching based in Denville, New Jersey.


“Coping with diagnosis and treatment of breast cancer is a very stressful journey for cancer patients and survivors, complicated by fears, anxiety, grief, and many emotional issues,” says Su. “I’m honored to co-host this event with Dr. Michelle O’Shea of Summit Breast Care, offering this seminar for breast cancer patients, survivors and families.”


Since June 2010, Su has been leading a Mindful Wellness Coaching and Stress Management Program at Sparta Cancer Center in Sparta, New Jersey. Over 70 cancer patients and caregivers have participated and benefited from Su’s stress relief coaching program.


“The well-being of cancer caregivers and patient care staff is just as important as that of cancer patients. Having worked with cancer and other terminally ill patients as a nurse, I experienced first-hand the high level of stress and its negative impact on physical health and emotional well-being. This is why I wrote my best-selling book Intensive Care for the Nurturer’s Soul: 7 Keys to Nurture Yourself While Caring for Others,” Su says.


“Cancer patients and survivors regain a sense of control and become more resilient and confident in dealing with cancer and other life changes through learning stress relief, self-care and life skills,” Su says. “Stress can damage body’s immune function. Stress reduction coaching can lower patients’ risks of cancer recurrences, infection, complications, and stress-related illnesses. It can promote healing and make medical treatments more effective.”

The luncheon is organized by Summit Breast Care and Beyond Horizon Coaching, and sponsored by the Sparta Cancer Center, Newton Memorial Hospital, the Sussex County Cancer Coalition and Project Self-Sufficiency.

The event is free and open to all breast cancer patients, survivors and families. For more information and to register, call (973) 729-6517.

About Hueina Su and Beyond Horizon Coaching

Hueina Su, MS, BSN, CEC, is a renowned expert in helping people restore the missing peace and balance in their stressful lives. Su is a Mindful Wellness Expert, certified life coach, keynote speaker, and the best-selling author of Intensive Care for the Nurturer’s Soul: 7 Keys to Nurture Yourself While Caring for Others. She is on a mission to empower one million women nurturers to nurture themselves and create a life of their choice.


Su is the founder and president of Beyond Horizon Coaching, a global coaching and training company, specializing in providing solutions for work-life balance, stress management, and Intensive Self-Care through personal coaching, executive coaching, teleseminars, keynote presentations, team-building training, and other wellness services. She is the creator of Rx for BalanceTM, The Coaching OasisTM, and Nurture and Grow RichTM programs.


To sign up for free stress management video e-course and learn more about Su’s coaching, keynote speaking, training services and products visit http://www.hueinasu.com/.

Hueina Su’s full bio and additional photos http://www.HueinaSu.com/media-room.


She is available for interviews and can provide a list of tips and other articles. Call 973-664-0446 (O) or 201-572-3641 (Cell) or email info@HueinaSu.com.

# # #
Contact Information:
Hueina Su
Beyond Horizon International, LLC
Phone: 973-664-0446 (O), 201-572-3641 (Cell)
Email: Contact@HueinaSu.com
Web: http://www.HueinaSu.com

Friday, March 11, 2011

Whole Body Workout Routine for Fat Loss and Sculpting Six Pack Abs

Spring is coming around the corner after months of cold, snowstormy winter season. It’s about time to start cutting phase to reveal muscles and abs.

- Weighted Dips @ 40# x 8 reps x 3 sets
- Bodyweight Dips with reverse leg raises x 15 reps x 3 sets

- Incline Barbbell Chest Press @ 145# x 6 reps x 5 reps

- Seated Rows 2 110$ x 20 reps x 4 sets

- Weighted Incline Side Bend and Oblique Twist @ 10# x 15+15 reps

Thursday, March 03, 2011

5 Simple Changes to Break Your Fast Loss Plateau

If you're exercising and eating right but still aren't losing fat as fast as you'd like, your metabolism may be "broken".

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