The leader to health fitness and clinical certificates is
paving the way for you.
ACSM stands out of the clutter and adds on to your
status like a Armani suit.

The facts-
• First to certify a professional life.
• 25,000 professionals across 44 countries.
• ACSM is the standard setter.
• The guidelines builder every other certification follow.
• NCCA Accreditation.

The career prospects-



Lives look different when you are personally observing.
Lives can be changed when worked on personally too.
As a personal trainer, you have the power to make the difference
that everyone crave.
The abilities you achieve with the certificate enable you to
motivate and support them bringing them closer to their goals.
ACSM trainer have the ability to plan programs for apparently
healthy individuals.

The scope:
The certification signifies your ability to lead masses personally
striving towards a healthy life.
• Leader and demonstrator of safe and effective exercise.
• Recommender of appropriate exercise.
• Motivator of healthy lives.

The Requirements-

To become an ACSM Certified Personal TrainerSM you must
meet all of the following minimum requirements: • 18 years of age
or older • High school diploma or equivalent • Current Adult CPR
certification with a practical skills component (such as the
American Heart Association)
Exam format –
Multiple choice questions through Computer based testing

Passing marks required –

Certificate Validity-
3 years

At the end of 3 years

C.E.Cs For Certificate Renewal-
45 Required



Live your passion, love to work.WhatsApp Image 2019-10-03 at 1.27.23 PM

Fit career, fit you!
The academy that is the answer to all who are filled with
passion for fitness and want to build their life with it. BFY
Academy of India starting from 2000 has been recreating
careers in health, fitness and sports.
The Academy craves for individuals with a fire for fitness, for a
healthier life. Those who had it, made it big after passing from
273 gyms of 116 cities of India has trainers certified from BFY.
Why the hassle?
– It’s not even a hassle
– You get qualified, you get hired
– Knowledge never hurts!
– Ample of job opportunities!
– Schools, sports and fitness clubs and homes/offices, all
waiting for you to dive in.
The completion of course will enable you to-
• Demonstrate exercises and routines to clients
• Assist clients in exercises to minimize injury and promote
• Modify exercises according to clients’ fitness levels
• Monitor client progress
• Provide information or resources on general fitness and
health issues
• Provide emergency first aid if necessary.
You can work at-
• Fitness and recreation center
• Civic and social organization
• Hospitals
• Gym
• Self employment.
• Celeb trainer.


DURATION : 3 Months (2 times a week)
ELIGIBILITY : Candidate must be 18 years old and show proof of CPR
(Covered during the course)
EXAM FORMAT : Multiple choice questions through pen paper exam

Exercise Physiology, Applied Anatomy, Kinesiology, Nutrition, Body
Composition, Client Assessment, Injury Prevention, Special
Population, Motivational Techniques, Legal Issues, Professional
Responsibilities, Emergency Training
Assessment, Aerobic Program Design & Implementation Anaerobic Program
Design & Implementation, Program Evaluation,
Flexibility, Communication concepts, Trainer/Client Relationship,
Anatomy, Physiology, Nutrition, Kinesiology, Terminology, Legal and
Professional Issues, special Populations, Health Screening and more ….easy to
read and understand.
260 pages in usable format covering Client Assessment, Cardiopulmonary
Anatomy, Physiology. The Aerobic Component, Behavior Modification
Techniques. The Anaerobic Component, Flexibility Training, Body
Composition, Ergogenic Aids
Over 300 questions and answers. Test your understanding of the Study
Guides materials as you progress towards taking the exams.


American Council on Exercise (ACE) USA!WhatsApp Image 2019-10-03 at 1.21.14 PM

Why ACE?
Confusion is bound to happen amidst the ample of fitness
certificates, but all are not the same.
A perfect certificate is:
– With high reach industry respect
– Consistent
– Recognized
– Legally defensible
The Four ACEs
– Personal trainer certification
– Advanced health + fitness specialist certification
– Group fitness instructor certification
– Health coach certification
If recognition, high industry standards and proficiency is
what you crave! Then we have a haven just for you. ACE
professional certificates play the role for you.

Certification standard
Build by leading experts in the industry.

NCCA Accreditation ( National Commission for
Certifying Agencies)
– Guess who set the benchmark for conducting certification
– ACE is accredited and granted NCCA
– NCCA is the accreditation body of NOCA ( National
Organization for Competency Assurance)
– This accreditation magnifies the excellence and value of ACE
certificates and stands out of the clutter.
– It defines the qualification of a professional

If IHRSA is where you desire to work, ACE certificate is exactly
what you need.
Hiring fitness professionals has a standard criteria.
The International Health, Racquet and Sports club
Association (IHRSA) and Medical Fitness Association (MFA)
marked the criteria with NCCA Accreditation.

To renew and maintain your certification, you must earn 2.0
Continuing Education Credits (CECs) every two years through
ACE-approved courses or professional activities.
The process:

Earn 2.0 Continuing Education Credits (CECs) Each ACE-
approved CEC equals on academic hour. You should expect to

spend 20 hours devoted to in-class time, plus additional study
time, to earn 2.0 CECs. ACE offers numerous exciting courses
that provide CECs, including distance learning course, practical
and comprehensive training, exam prep and live classes taught
nationwide by leading industry experts. After you are certified,
you will have access to the ACE Pro Site, where you can review a
complete list of approved CEC courses.

DURATION : 3 Months (2 times a week) Exam
format: Multiple choice questions through Computer based


UACF_EG_Hero_NoBadge_Carbs-752x472Blog by: Akshay Kulkarni

Energy that is needed to move, perform work and live is chiefly consumed in the form of carbohydrates. Carbohydrates primary starches a least expensive easily obtained and readily digested form of fuel.

Carbohydrates are classified depending on number of Sugar units as simple and complex carbohydrates

Simple carbohydrates

  • Monosaccharides
  • Disaccharides

Complex carbohydrates

  • Polysaccharides

Functions of carbohydrates


Glucose- they are important for maintaining the functional integrity of the nervous tissue and proper functioning of brain

Protein sparing action- if sufficient amount of carbohydrate are not available in the diet the body will convert protein to glucose in order to supply energy

Fat metabolism- they are essential to maintain normal fat metabolism. insufficient carbohydrates may lead to the accumulation of acidic intermediate products called Ketone bodies

Synthesis of body substances -They are used in synthesise of non essential amino acids, glycoproteins and glycolipids. Lactose remains in the intestine longer than other disaccharides and thus increase growth of beneficial bacteria.

Types of dietary carbohydrates

Based on size and chemical composition

Simple carbohydrates

We have only one or two units of sugar that is monosaccharide and disaccharides

Types of monosaccharide

  • Glucose
  • Fructose
  • Galactose

Type of disaccharides

  • Sucrose
  • Lactose
  • Maltose

Complex carbohydrates

They are polysaccharides they are more than two units of sugar also called oligosaccharides

  • Starch- this are easy to digest carbohydrates store in plant found in the inner part of the plant foods mainly serials and vegetables
  • Fibre- this is the non digestible protective covering in plants found in the outer part of the food mainly fruits cereals and vegetables
  • muscle glycogen- carbs found in muscle and liver of living human and animals.

Based on the speed of digestion

Fast absorbed

  • Glucose
  • sucrose

Slow absorbed

  • Fructose
  • lactose

Hence all fiber rich carbs are categorized as low absorbed carbohydrates and low fiber carbs are categorized as fast absorbed carbohydrates.



Blog by: Akshay Kulkarni

Gluten is a storage protein found in wheat, barley and rye. Gluten can also be found in derivative of wheat, barley and rye gains such as malt and brewer’s yeast. Gluten gives dough its elasticity, acting like a glue, giving bread its classic chewy, soft texture.

Wheat Products (Triticum) contain gluten, Including:


  • Breads
  • Pastas
  • Cereals
  • Sauces
  • Candy Bars
  • Flour
  • Soups
  • Bakery Items


All species of wheat contain gluten, including durum, semolina, spelt, kamut, einkorn, faro and triticale. Any products containing triticale, a hybrid of wheat and rye. Gluten is found in a wide variety of foods, even those you wouldn’t expect, such as soy sauce and even some french fries. Foods containing wheat, barley or rye contain gluten, but the protein can also be hidden in many foods as an additive, especially processed foods. Gluten can also sometimes be found in certain medications, personal hygiene products and more.

A majority of people can tolerate eating gluten. However, those with celiac disease or non-celiac gluten sensitivity (sometimes referred to as “gluten sensitivity” or “gluten intolerance”) suffer a variety of symptoms after consuming gluten. Celiac disease is a serious, genetic autoimmune disorder triggered by consuming gluten. When a person with celiac disease eats gluten, the protein interferes with the absorption of nutrients from food by damaging a part of the small intestine called villi. Damaged villi make it nearly impossible for the body to absorb nutrients into the bloodstream, leading to malnourishment and a host of other problems including some cancers, thyroid disease, osteoporosis, infertility and the onset of other autoimmune diseases. Non-Celiac Gluten Sensitivity has been coined to describe those individuals who cannot tolerate gluten and experience symptoms similar to those with celiac disease yet lack the same antibodies and intestinal damage as seen in celiac disease.

There are a variety of grain, flour and starch alternatives that naturally do not contain gluten and thus can be consumed by those on a gluten-free diet. These include:


  • Amaranth
  • Brown, white and wild rice
  • Buckwheat
  • Almond meal flour
  • Coconut flour
  • Corn
  • Cornstarch
  • Guar gum
  • Millet
  • Pea flour
  • Potato flour
  • Potatoes
  • Quinoa
  • Sorghum
  • Soy flour
  • Teff


A gluten-free diet excludes all products containing wheat, barley and rye ingredients. Those who are gluten-free can still enjoy a healthy diet filled with fruits, vegetables, meats, poultry, fish, beans, legumes and most dairy products. Such ingredients are naturally gluten-free, and safe for individuals who do not have allergies to these respective food groups.



Sleeping well directly affects mental and physical health and the quality of your waking life. Fall short and it can take a serious toll on your daytime energy, productivity, emotional balance, and even your weight. Yet many of us regularly toss and turn at night, struggling to get the sleep we need. There is a solution. Making simple but important changes to daytime routine and bedtime habits can have a profound impact on how well one is sleeping.

Keep in sync with body’s natural wake-up cycle

Getting in sync with body’s natural sleep-wake cycle, or circadian rhythm, is one of the most important strategies for sleeping better. If you keep a regular sleep-wake schedule, you’ll feel much more refreshed and energized than if you sleep the same number of hours at different times, even if you only alter your sleep schedule by an hour or two.

Try to go to sleep and get up at the same time every day. This helps set body’s internal clock and optimize the quality of sleep.

Avoid sleeping in—even on weekends. The more your weekend/weekday sleep schedules differ, the worse the jetlag-like symptoms are experienced. If you need to make up for a late night, opt for a daytime nap rather than sleeping in. This allows you to pay off your sleep debt without disturbing your natural sleep-wake rhythm.

Be smart about napping. While napping is a good way to make up for lost sleep, if you have trouble falling asleep or staying asleep at night, napping can make things worse. Limit naps to 15 to 20 minutes in the early afternoon.

Fight after-dinner drowsiness. If you get sleepy way before your bedtime, get off the couch and do something mildly stimulating, such as washing the dishes, calling a friend, or getting clothes ready for the next day. If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep.

Control your exposure to light

Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. Your brain secretes more melatonin when it’s dark—making you sleepy—and less when it’s light—making you more alert. However, many aspects of modern life can alter your body’s production of melatonin and shift your circadian rhythm.

How to influence exposure to light

During the day

Expose yourself to bright sunlight in the morning. The closer to the time you get up, the better. Have your coffee outside, for example, or eat breakfast by a sunny window. The light on your face will help you wake up

Spend more time outside during daylight. Take your work breaks outside in sunlight, exercise outside, or walk your dog during the day instead of at night.

Let as much natural light into your home or workspace as possible. Keep curtains and blinds open during the day, and try to move your desk closer to the window.

If necessary, use a light therapy box. This simulates sunshine and can be especially useful during short winter days.

At night:

Avoid bright screens within 1-2 hours of your bedtime. The blue light emitted by your phone, tablet, computer, or TV is especially disruptive. You can minimize the impact by using devices with smaller screens, turning the brightness down, or using light-altering software such as f.lux.

Say no to late-night television. Not only does the light from a TV suppress melatonin, but many programs are stimulating rather than relaxing. Try listening to music or audio books instead.

Don’t read with backlit devices. Tablets that are backlit are more disruptive than e-readers that don’t have their own light source.

When it’s time to sleep, make sure the room is dark. Use heavy curtains or shades to block light from windows, or try a sleep mask. Also consider covering up electronics that emit light.

Keep the lights down if you get up during the night. If you need some light to move around safely, try installing a dim nightlight in the hall or bathroom or using a small flashlight. This will make it easier for you to fall back to sleep.

 Exercise during the day

People who exercise regularly sleep better at night and feel less sleepy during the day. Regular exercise also improves the symptoms of insomnia and sleep apnea and increases the amount of time you spend in the deep, restorative stages of sleep.

  • The more vigorously you exercise, the more powerful the sleep benefits. But even light exercise—such as walking for just 10 minutes a day—improves sleep quality.
  • It can take several months of regular activity before you experience the full sleep-promoting effects. So be patient and focus on building an exercise habit that sticks.

Exercise speeds up your metabolism, elevates body temperature, and stimulates hormones such as cortisol. This isn’t a problem if you’re exercising in the morning or afternoon, but too close to bed and it can interfere with sleep.

Try to finish moderate to vigorous workouts at least three hours before bedtime. If you’re still experiencing sleep difficulties, move your workouts even earlier. Relaxing, low-impact exercises such as yoga or gentle stretching in the evening can help promote sleep.

Be smart about what you eat and drink

Your daytime eating habits play a role in how well you sleep, especially in the hours before bedtime.

Limit caffeine and nicotine. You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it! Similarly, smoking is another stimulant that can disrupt your sleep, especially if you smoke close to bedtime.

Avoid big meals at night. Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Spicy or acidic foods can cause stomach trouble and heartburn.

Avoid alcohol before bed. While a nightcap may help you relax, it interferes with your sleep cycle once you’re out.

Avoid drinking too many liquids in the evening. Drinking lots of fluids may result in frequent bathroom trips throughout the night.

Cut back on sugary foods and refined carbs. Eating lots of sugar and refined carbs such as white bread, white rice, and pasta during the day can trigger wakefulness at night and pull you out of the deep, restorative stages of sleep.

Wind down and clear your head

Do you find yourself unable to sleep or waking up night after night? Residual stress, worry, and anger from your day can make it very difficult to sleep well.

  • If anxiety or chronic worrying dominates your thoughts at night, there are steps you can take to
    learn how to stop worrying and look at life from a more positive perspective. Even counting sheep is more productive than worrying at bedtime.
  • If the stress of work, family, or school is keeping you awake, you may need help with stress management. By learning how to manage your time effectively, handle stress in a productive way, and maintain a calm, positive outlook, you’ll be able to sleep better at night.
  • The more over stimulated your brain becomes during the day, the harder it can be slow down and unwind at night. During the day, many of us overstress our brains by constantly interrupting tasks to check our phones, emails, or social media. Try to set aside specific times for these things, and focus on one task at a time. When it comes to getting to sleep at night, your brain won’t be accustomed to seeking fresh stimulation and you’ll be better able to unwind.

Relaxation techniques for better sleep

Practicing relaxation techniques before bed is a great way to wind down, calm the mind, and prepare for sleep. Try:

Deep breathing. Close your eyes and take deep, slow breaths, making each breath even deeper than the last.

Progressive muscle relaxation. Starting with your toes, tense all the muscles as tightly as you can, then completely relax. Work your way up to the top of your head.

Visualizing a peaceful, restful place. Close your eyes and imagine a place that’s calming and peaceful. Concentrate on how relaxed this place makes you feel.




Six Celebrity Fitness Trainers you need to know about

Along with talent and good looks, another factor that makes our Bollywood celebrities so irresistible is their fit bodies. From Salman Khan to Hrithik Roshan, whoever comes on the screen shirtless, girls drool all over them. And then there are the Bollywood divas – from Katrina Kaif to Alia Bhatt, we cannot get enough of their curves.
But do we appreciate the real talent behind their fitness? Do we not want to know who is responsible for creating their perfect bodies? We do, obviously. We want to know everything about our favourite stars, most of all – because of whom do they stay this fit?
So today, we bring you six celebrity fitness trainers of your favourite Bollywood stars!


  1. Satyajit Chaurasia:


He is known for transforming Amir Khan and giving him those drool-worthy six-pack abs in Ghajini. He has a degree in health & fitness and an experience of more than 15 years training Bollywood celebrities. His gym is the famous “Barbarian Power Gym” where a lot of our favourite celebrities go to train their bodies and get a magical transformation. Other actors who have trained with Satyajit are Hrithik Roshan, Saif Ali Khan, Rani Mukherjee, Jayed Khan, Shahid Kapoor, and Ajay Devgan.


  1. Manish Advilkar:manishadvilkar

This is the man behind the fitness of the Handsome Hunk of Bollywood: Salman Khan. Before Salman started working out by himself, Manish used to train him for approximately 6 years. He is the reason for Salman’s perfect physique even when the man has turned 50 years old. His body gets more love than his acting skills. Manish has numerous times commented that Salman’s passion towards fitness is truly amazing but Salman has also commented that he could not have learned it without Manish.


  1. Lloyd Stevens:

llyodThe hottest man in Bollywood is undoubtedly the sexy, talented and charming Ranveer Singh. Remember when he threw open his shirt in Ram Leela and our eyes bulged out? That moment will always be remembered, mainly because of his well-toned body. And for that, we have this man to thank. Lloyd Stevens is from London, and he has a truly inspirational story. He was a 35 year old overweight office worker who transformed himself into a celebrity fitness trainer. He had always been passionate about fitness and never wanted himself to have a flabby body. But being middle-aged turned out to be exactly that. However, he didn’t let himself be just another overweight tech specialist. He worked for what he believed in and today is one of the most successful fitness trainers in the world.


  1. Prashant Sawant:

prashantPrashant Sawant is one of most famous personal celebrity trainers in Bollywood. He is known for SRK’s six pack abs in Om Shanti Om and eight pack abs in Happy New Year. We all were already in love with King Khan’s dimpled smile. But then Prashant Sawant gave us one more thing to be crazy about in SRK: his body. He trained SRK the technique of VIPR (Vitality, Performance and Reconditioning) for Jab Tak Hai Jaan as well. Another well-toned celebrity Sawant trained is Ajay Devgan, whose body has been proudly flaunted in Singham 1 & 2.


  1. Yasmin Karachiwala:

yasminkaraichiwalaYasmin, at 47 has been in the fitness industry for 22 years and is the most sought-after celebrity fitness trainer in Bollywood. She has her own fitness studio – Yasmin’s Body Image which was founded 12 years ago and has been successful ever since. The secret of her success is her talent, experience, and devotion. Deepika Padukone’s smoking body in Ram Leela was the product of Yasmin’s training. And remember the buzz about Katrina Kaif’s curves in Sheela Ki Jawani? Yes, we again have Yasmin to thank for that. Currently, she is training Alia Bhatt.


  1. Namrata Purohit:


Namrata is one of the most well-known names in India. The list of her achievements is unending. She co-founded The Pilates Studio with her father Samir Purohit. She was also the youngest trained Stott Pilates Instructor in the world at the age of 16. Then, by the age of 19, she had already completed all the courses on Stott Pilates. It doesn’t end even here! At the age of 21, she published her first book “The Lazy Girl’s Guide to Being Fit”. Now, she is the official trainer for the Femina Miss India International pageants. The celebrities she has trained are Jacqueline Fernandez, Malaika Arora Khan and Shraddha Kapoor.




Wheat flour 2 cups

Blanched spinach chopped 1 cup

Cottage cheese grated 1 cup

Ghee 1tbsp




  • Take flour and add salt
  • Now mix spinach with flour
  • Add grated paneer to the flour
  • Knead the dough
  • Roll amd press to form paratha shape
  • Cook till the golden colour 


Paratha is common breakfast in indian society. So why not make it healthy with micros and macros. Adding spinach makes it  rich in folic acid, calcium, zinc and iron and makes it vitamin rich and macro count for 2 parathas


PRotein-9.3 gm

Fats-10 gm

Calories 335






1/4 cup rolled Oats

 16 pitted dates

 12-15 Almonds

 8-10 Walnuts

 2 tbsp Pistachios

 1-2 tbsp Ghee



Dry roast oats for 2-3 mins and coarsely powder them and keep it aside.

  • Warm almonds,pistachios and walnuts separately one by one and pulse them separately to get tiny bits.Do this in whipper mode and also do this process separately. Remove and keep it aside.
  • Chop dates finely and run this in mixer for a minute or two.
  • Now in a wide bowl add the ground dates mixture, powdered oats, and almonds-pistachios-walnuts mixture.
  • Mix them well and check for the sweetness of the mixture. If you feel that the sweet is less you can either add more ground dates or figs mixture or you can add a couple of tbsp of sugar powder to the mixture. Mine were perfect for me, this step is left to your choice and also depends on the sweetness you need.
  • Make small amla sized ladoos. If you cannot roll them into ladoos then add 1-2 tsp of hot ghee to the mixture and try making again. Store them in an air



In busy life of youth, they need a pre prepared breakfast so as to save the time  oats ladoo can be a better option which will save the morning time of preparing breakfast and providing nutrition in terms of macros and micros.



105 cal

Per ladoo

Protein 2.9 g 5%
Carbohydrates 11.6 g 4%
Fiber 1.5 g 6%
Fat 5.3 g 8%
Cholesterol 0 mg 0%