Tag Archives: health coach

Destination Meditation: Quick Tips for Starting Meditation Today!

SQMeditationSplit

Could you use some relaxation in your life? How about increasing your creativity? What about decreasing your stress and increasing your focus? Then you’ll really want to explore and experience meditation for yourself.

I’m a meditator and a strong believer in the benefits of meditation.  I started meditating over two years ago.   It was during a time of major change in my personal and professional life.  Since then I’ve started a new relationship and a new business.  There’s no doubt my meditation practice enhanced my overall focus, clarity and awareness.  I do my best to meditate twice a day for at least twenty minutes each time. However as an entrepreneur, establishing and expanding my business is demanding and can make it a challenge on some days to find the time. 

 

As a health coach & personal trainer for my business Q Movements,  I was excited about integrating meditation in to my coaching philosophy.  It’s a service I was confident would not only generate interest but would also benefit my clients in both mind and body.  Because there are many forms of meditation, I  encourage individuals to explore and learn about meditation  and discover the method they feel works best for their needs and lifestyle.  I found Success Through Stillness by Russell Simmons is a perfect resource for learning about the basics and benefits of meditation.  I personally like to mix up my meditations.  Some days mindfulness meditation works for me and other days I enjoy Transcendental meditation.  However for my clients, I typically focus on mindfulness and guided visualization meditations.

Ready to get your meditation on and don’t know where to begin?  Here are a few quick and easy tips that worked for me when I started meditating.

  1. Start small.  I recommend starting with small time increments.  Five minutes once a day for a couple weeks is a good start. Then you can increase in five minute increments when you feel ready.  When I first started meditating, I couldn’t sit still for five seconds much less five minutes.  It might feel awkward at first because it’s new to you but don’t give up. It will get easier the more you do it.  Consistency is key.
  2. Create your space.  Create a special space for your meditation experience.   A scented                    candle or soothing music works great.  Make it your own and inviting so it’s something you will look forward to daily.  If space is  limited, then try using a closet, bathroom or your car.  I know it sounds crazy but it works! I’m always cold so I personalize my space with a special blanket.  I wrap my legs with a small blanket that’s covered with personal pictures that invoke feelings of happiness, success and love.  It’s what my eyes see first before and after a relaxing meditation.
  3. Relax.  Sounds redundant but a helpful reminder to be easy and give yourself time to get comfortable with the experience.  Simple passive stretches and slow deep breathing helps me to prepare both my body and mind for relaxation.

Meditation is an amazing source of creativity, energy and power.  It continues to be a strong foundation for my life and business.   Make a commitment to explore and practice meditation.

Use my quick & easy tips and feel free to reach out to me with questions about meditation at www.qmovements.com.  Remember be patient, open minded and prepared for the transformation you’re about to experience.

Namaste

QM Brand Revenue

Are You Boosting Revenue or Risking Your Brand?

Is direct sales and network marketing really boosting your revenue or potentially compromising your brand?

Revenue can be a risky situation. Right off the bat I know this might be a touchy subject matter for some entrepreneurs simply because direct sales and network marketing (DSNM) is a fundamental form of entrepreneurship.

However after extensive research on the topic, I’m left to determine whether DSNM is the best decision for my business and me. As an entrepreneur in the health and fitness industry, I keep an open mind for opportunities to expand my business as well as boost revenue.  Therefore, I was eager to explore the world of this $30 billion dollar industry.

DSNM simply means offering products directly to a customer away from a fixed retail location.

Direct sales, independent distributors, sales representatives or consultants market their products in a variety of ways, including one-on-ones, home parties and the Internet. Most direct sales firms are multi-level marketingcompanies (MLMs).

Some examples include:

My introduction to DSNM started six months ago when a Juice Plus distributor contacted me through a LinkedIn College Alumni group.

We connected and after speaking with her, I was intrigued and wanted to learn more. So I began to investigate the DSNM industry as a whole. My ears and eyes were open.

Could it be too good to be true?

Since then various DSNM distributers approached me through Facebook, LinkedIn, Alumni Associations, Professional organizations, church community as well as the local grocery store.

I started feeling like a MLM magnet! Herbalife, Beachbody, Mary Kay, LifeVantage and Genesis Pure all extended generous invitations to become distributors for their company. Although I was somewhat flattered by the attention, I was much more cautious on proceeding with anyone’s offer.

Through my research, I discovered the nutritional supplement group or more commonly known as Vitamins, Minerals and Supplement (VMS) was one of the fastest growing industries in the world.

This industry produced about $32 billion in revenue for just nutritional supplements alone in 2012 and is projected to double that by topping $60 billion in 2021 according to the Nutritional Business Journal. With these types of robust statistics why would I not consider expanding my health coaching business to include similar products through DSNM?

It seemed a logical fit.

Was DSNM really a logical fit for my business that I just overlooked?

Would endorsing and distributing a product help increase my health coaching & personal training service sales?

It was time to revisit the Q Movements business plan. I was confident a quick refresher would certainly clear up and confirm the right path for me. As I read through the Executive Summary I was reminded Q Movements was established to increase health and wellness through my services and not someone else’s product.

There was my answer.

Although its feasible DSNM products are viable for helping support the mission of Q Movements, I strongly believe Q Movements needs and deserves my total attention to reach its full potential.

My brand as a health coach and personal trainer :

  • I have a responsibility to my clients to ensure any and all my services are safe, effective and sound.
  • I’m able to achieve this service level of competence and confidence through education, certifications, trainings, experience and continuing education.

Unfortunately, I don’t have the same type of control with DSNM products and companies. I feel I’m risking my brand, business and livelihood on a product or company I don’t fully control or own. I have too much invested in Q Movements to potentially jeopardize it by some mishap or misconduct from another company.

Before shutting the book on DSNM, the Libra in me is seeking the need for balance in this examination.  My investigation did reveal some notable learning moments for this budding entrepreneur. The most valuable lesson was the exposure to new marketing skills and techniques.

Part of my DSNM exploration included attending meetings and training sessions for a couple of the products.

I was surprised on the enormous amount of training DSNM provide on sales and marketing. I know it sounds redundant but the level and extent of training is remarkable. DSNM definitely provide their sales distributers with abundant live and virtual online trainings opportunities.  There is no doubt in my mind DSNM prepare their sales team for success. The challenge is ensuring you have the right players in the game.

I’m satisfied with my decision to solely continue my focus on Q Movements during this first year of business. Although I acknowledge there is potential for DSNM to boost my revenue, I trust focusing on Q Movements will do more for me in the long run.

I encourage other entrepreneurs to do your research and review your business plan when considering new business ventures and make the decision that is best for you.

Even though I’m not expanding my business through DSNM products, I was inspired to start developing my own products for Q Movements. Looks like it’s time for me to update my business plan.

Remember you never know how and when your entrepreneurial spirit will be sparked.

Article published on Latin Business Today website:

http://latinbusinesstoday.com/2014/05/revenue-compromising-brand

QM ADA Expo 2014

Keeping it Simple: The 2014 American Diabetes Association EXPO

Last Saturday I didn’t hit the SNOOZE and sleep in nor did I hit the gym for an early workout, instead I volunteered my time at the 2014 American Diabetes Association (ADA) EXPO in San Antonio, Texas.  I was asked to volunteer my health coaching & fitness services in the “Por Tu Familia” section of the EXPO.  The “Por Tu Familia” is the bilingual section of the EXPO which offered the following:

  • Loteria de la Diabetes (Diabetes Bingo)
  • Educación en nutrición (Nutrition Education Station)
  • Estación ejercicio (Exercise Station)
  • Prevenciendo Complicaciones de diabetes (Complication Station)
  • Exámenes médicos (Screenings)

I was excited about the  opportunity to interact with the community and share information on fitness plans, healthy habits and meditation!

As the EXPO approached I started getting a little nervous.  What was I going to do specifically? Should I create a short fitness routine? or Should I just play it by ear?  I decided to stick with the KISS approach – Keep It Simple Susie!  One of the goals of this section of the EXPO was to demonstrate low cost/no cost options for effective workouts.  So I chose to make some homemade weights so participants could use on the spot and easily replicate at home.  I used 16.9 oz empty water bottles and filled with uncooked white rice to the top and DONE.  It’s quick, simple and cheap!

The morning of the EXPO I woke up with some serious ENERGY! Went down my checklist….Water bottle/rice weights…CHECK! Music speaker box…CHECK!  Cash for parking…CHECK!… BIG SMILE….CHECK CHECK! Let’s DO THIS : )

Walking up to the Henry B. Gonzales Convention Center, I noticed a line of people waiting to get in to the EXPO – WOWZA! I walked into the HUGE Exhibit Hall and it was full of hustle and bustle everywhere.  I found my area, introduced myself to the other volunteers and started setting up.

9:00am and the EXPO was OFFICIALLY ON! People started flowing through immediately.  I conducted several 5 minute fitness demonstration classes throughout the day.  I focused on  mainly chair exercises.  It was fun to see how people reacted after my chair workouts! They were super surprised on how it really got their heart rate UP and how many different exercises could be done with just one chair.  Remember – low cost/no cost!

QM Workout ADA

ADA Expo QM

 

 

 

 

 

 

 

What surprised ME the most was how much my water bottle/rice weights caught peoples attention.  People curiously picked up the bottle and asked, “What’s this?” It was the perfect opportunity for me to explain to them was it was, show them ways to use them and also engage them in conversation about health and fitness.  Of course everyone wanted to know how much each bottle weighed! Each 16.9 oz. water/rice bottle weighed exactly 1lb.  I weighed them to be accurate .. LOL

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My HIGHLIGHT of the EXPO was hands down interacting with participants.  I heard from one elder gentlemen about the day he was diagnosed.  Another young women shared with me her struggles to promote healthy eating habits for her 8 year old daughter.  A married couple shared with me their commitment to healthy living after retirement.  Since retirement, they go to the gym together 3x a week and eat well balanced meals.  That day I heard of the challenges, fears, hopes and triumphs of many individuals living with diabetes.  I have respect and admiration for people who chose not to be a victim of their circumstances or health status.  Instead they take charge of their life and actively make efforts to improve their situation.

QM ADA EXPO

The ADA is a great organization and provided a TOP NOTCH event for the community!  If you missed the event, no worries! There are various events scheduled throughout the city monthly.  Check out the website for information on upcoming events, nutrition, fitness, hot topics and much more!  http://www.diabetes.org

I am honored and THANKFUL to be a part of this organization : ) 

 

 

FB

Fitbit or FitBUST?

I’ve been rocking the Fitbit Force for about a month.  I feel it’s enough time to give one of the top fitness trackers on the market a fair review.  The Fitbit Force (FBF) tracks daily activity, calories burned, sleep & weight. Your information is uploaded wirelessly & you can see your progress  on your mobile phone app and/or on your computer online dashboard. 

Before I get going I should mentioned the same day my Fitbit Force was delivered, my mom texted me and told me she had just seen on the news there was a RECALL on the item! WHAT? REALLY? Apparently some people had issues with the band creating skin irritations.   The recall was voluntary.   So I decided to throw caution to the wind and strap the band on my wrist and hope for the BEST – YOLO ; )

Fitbit Recall

It took a few days for me to get used to wearing the band on my right arm/wrist.  It initially felt heavy and little awkward since I’m not used to wearing a watch or bracelet/jewelry on my right arm.  Fitbit Force recommends to wear the band on your non-dominant wrist. Once I got past the newness, it became a non-issue.  My FBF is all black which blends in nicely with most my gear.  The LED display remains dark until you activate it.   I think it looks pretty cool when it’s activated – I feel like I’m beaming up Scotty! LOL One of the best & strongest features for me is   the durability and security  of the band! I wear the FBF morning, noon and night.  It stays on through my pretty active workouts and even in the shower.  I wear it 24/7 and it stays securely and comfortably on my wrist the whole time.

FIT BIT

Let’s get down to the meat and sweet potatoes now – the fitness trackers functionality.    Like I mentioned previously, it tracks steps taken, distance traveled, stairs, activity time, calories burned and hours & quality of sleep! As a health and fitness professional, I was more than curious and interested in the information and accuracy of the device.   The FBF uses a MEMS 3-axis accelerometer that measures your motion patterns to determine your calories burned, distance traveled, steps taken, and sleep quality. It also contains a vibration motor, which allows it to vibrate when alarms are set to go off.

 

Fitbit appI was pretty impressed to say the least after the first week.  I really like being able to monitor my  daily activity .  I recently started to challenge myself to 10,000 steps a day goal! There have been a few days I walked around the house before bed just so I could get those last steps in for the day ; )  I feel the FBF is great tool to help motivate and encourage activity through text messages, reminders, emails and badges.  You can use the online tool to set up your own fitness and nutrition goals as well as monitor your progress through various detailed charts and graphs.  The phone application also wirelessly syncs up the FBF and allows you to see  and update your progress on the spot!

 

I was most curious about the sleep tracker feature.  I basically log in my sleep time the next day and the FBF shows me a graph of my sleep pattern for the night.  It’s tracks how many times I move or get up during the night.  It’s FUN for me to see how many times I move during the night!

FBF sleep

 

 

 

 

 

In a nutshell, I’ll be the first to say to my clients and anyone who asks that most fitness trackers, pedometers, calorie counters and heart rate monitors can be great resources and tools to assist and encourage a healthy lifestyle.  However these devices are not the holy grail of complete and total accuracy! I feel the FBF gives me a good estimate of my daily activities and helps to keep me ON POINT! LOL I would recommend the FBF to anyone who is thinking about getting started on a fitness program or who is already an established fitness guru! EVERYBODY can use a little motivation and direction to reach SUCCESS. I say Fitbit Force is a PLUS not a bust!  BTW – NO skin irritation to report! ; )