Tips for doing fitness

We often fail to get to our fitness goals due to some habits that hamper our health.Small changes make big differences. Read below some tips that will help you to be more regular and have a more fulfiling workout regime.

Having a workout regime is not enough, you have to see whether you are growing or not. Fitness is all about growth and if you are not growing, you need to check upon your small habits.

1. Have a consistent fitness plan-

Many people get motivated one day and do all the exercise they want to do in that very one day and they tend to do nothing after that. Fitness does not come like this, You have to be consistent with your regime. You have to push yourself every day to exercise and eat healthily. Being regular in your workout is very important and the only way to be fit.

2.set goals-

When we do not set goals for ourselves, our motivation starts to fade. Setting goals will really help you push yourself and achieve something new. Fitness is all about achieving new things with the body. So set new goals every day like doing one more repetition of the exercise you find the hardest, running one extra round, etc. It can be anything, they key is not to set big goals but small ones. Start by accomplishing small goals and you will see a big difference in the picture.

3. find a workout partner-

If you work out alone, it is best to find a workout partner. Having a workout partner helps a lot. When you will find a workout partner, you will be more consistent and perform better as humans have a tendency to do better in front of others to prove themselves. Try finding someone who is one level up than you in fitness.

4.use money as a motivator-

This trick can be very useful. Enrol yourself in a class that has a slightly high fee. You will see yourself going regularly there because you are giving so much money there.Money can act as a huge motivator for human beings and so can it help in achieving fitness.

5.drink water before meals-

This must be known to a lot of people but not many do it. Drinking water before meals help to eat less and your brain gets a signal that you are full. So the next time you have to go to a party and munch on less food. Drink 4-5 glasses of water before going, you won’t be able to eat even if you want to.

6.Do walking-

People underestimate the power of walking. Walking is one of the best things you can do. Go for a walk before sleeping, it helps to improve digestion and lightens your mind. It is very relaxing and also works out your body. Walk whenever you can, even in the house. Walking is one of the most easiest and effective forms of exercise which does not need many equipments.


Certification with the American Council on Exercise (ACE) USA:

While beginning your career in fitness & health, many important decisions must be made. One of the most important ones is to decide what course will you get certified in and from where? As quality matters, only if your certification has value will you build a successful path in this field. And so, we have brought ACE to help you make these decisions.
ACE has certified more than 200,000 health and fitness professionals in USA and 77 other countries since its founding in 1985. Its certificate is widely respected throughout the world, is recognized with high certification standards, and is legally defensible in a court of law. Its exams are standardized, enough to create world-class instructors.

ACE believes in quality, not quantity. Therefore, it offers four fitness certifications:

  • Personal Trainer Certification
  • Advanced Health + Fitness Specialist Certification
  • Group Fitness Instructor Certification
  • Health Coach Certification

Your certification from ACE ensures your capability as a health and fitness professional. It enhances your knowledge in the best possible way and improves your skills most efficiently. ACE confirms your commitment to the industry by giving you an advantage of your clients’ belief in you.


ACE has high certification standards as its study materials and exams have been developed by leading experts in the fitness field.

NCCA Accreditation (National Commission for Certifying Agencies)

NCCA is the accreditation body of the National Organisation for Competency Assurance (NOCA) The NCCA Accreditation decides how organizations should conduct certification programs. In 2003, ACE was granted NCCA Accreditation for all its certification programs. It is clear that NCCA recognized the excellence of ACE certification and distinguished its quality from the other 300 fitness certification programs available to public. They understood the difference between qualified and unqualified fitness professionals.
It is clearly defined by The International Health, Racquet and Sports Club Association (IHRCA) and Medical Fitness Association (MFA) that club owners and fitness facilities must only hire fitness professionals who have gotten certificates from agencies accredited through NCCA or other equivalent accrediting organisations. This will give you an advantage over most of the certified professionals out there as you will be seen as a valuable asset.


To renew and maintain your certification, you must earn 2.0 Continuing Education Credits (CECs) every 2 years through ACE approved courses or professional activities.


How to renew?

Each ACE approved CEC equals on academic hour. You are expected to devote 20 hours to in-class time + some additional study time to earn 2,0 CECs.


ACE offers a variety of courses: distance learning course, practical and comprehensive training, exam prep and live classes taught nationwide by leading industry experts.

Pursuing certification of personal trainer would be one of the best choices you make. They train competent trainers with potential to be one of the experts in the fields. Furthermore, being an ACE certified personal trainer is very much in demand. These trainers are treated as fitness clubs’ valuable assets. You will find endless reasons to be certified with ACE, but the most important one will always be – to assure a successful career in the fitness & health industry.


The ACE Personal Trainer Certification Curriculum is consistently evaluated and updated to ensure that they keep up with the dynamic culture of fitness & health. They always stay one step ahead and create excellent trainers for the world. When you successfully complete your course of ACE Personal Trainer, you will have learned: knowledge of exercise science, nutrition, fitness assessment, exercise programming, and instructional techniques.




  • You must be at least 18 years of age.
  • You must hold current adult CPR (Cardiopulmonary resuscitation) certification at the time of exam. If you don’t, you will be allowed to sit in the exam but your result be held until you provide the CPR.

Important information regarding the exam and passing marks:

  • Passing Marks: 65% (Out of 150)
  • Duration of the course: 3 months (2 times a week)
  • Exam format: Multiple Choice Questions (MCQs) through computer based testing

At BFY, we offer coaching for the ACE/PT.

We will provide:

  • Coaching over 3 months twice a week.
  • Practical and theory sessions.
  • Extra/special lectures for understanding difficult concepts.
  • Exam prep sessions.
  • Mock tests in exam formats.
  • Unlimited individual Skype sessions for: counselling, help, clarification of doubts etc. as required by the students.


Required Manuals:

  • Personal Trainer Manual 5th
  • Essential of exercise science for fitness professional manual.
  • Study companion book.


BFY Contact Information:

  • Head Office, Mumbai 400015 Mobile No.: 9323506751/9324559744
  • Telephone No.: 24152695/24152697
  • Whatsapp No.: 8850907717
  • BFY Delhi Centre Mobile No.: 09910046658
  • Landline No.: 011-41717127

ACSM (American College of Sports Medicine) Certified Personal Trainer


  • It was the first college to certify health fitness professionals.
  • Till date, they have certified over 25,000 health fitness professionals in 44 countries.
  • It is the organisation that sets the standards in the health & fitness industry by establishing exercise guidelines that all other certifications use for testing.
  • Its certificates are NCCA accredited, meeting the highest qualifications.



  • ACSM certified personal trainers
  • ACSM health/fitness specialist
  • ACSM exercise specialist
  • ACSM registered clinical exercise physiologist
  • ACSM group exercise instructor


Become an ACSM certified personal trainer

When stepping into the fitness & health industry, why not have the support of the best organisation at your back? Choosing to be a personal trainer is the wisest decision in today’s dynamic world. By being that, you can bring real differences in people’s lives. You can motivate them to reach the goals they can’t reach alone. Furthermore, you can earn according to your will and be your own boss. ACSM personal trainers are well qualified to develop and implement exercise programs for all those who will benefit from it.


Benefits of being an ACSM personal trainer

  • They have learned from the best, and so they are the best.
  • Their certificate holds a high value in the health & fitness industry, giving them a competitive advantage over all others.
  • They can lead and demonstrate safe and effective methods of exercise.
  • They can easily write appropriate exercise recommendations to their clients.
  • They can motivate their clients to begin and continue a healthy lifestyle towards fitness.


Minimum Requirements for becoming an ACSM certified Personal Trainer

  • Must be 18 years of age or older.
  • Must have a high school diploma or equivalent.
  • Must be a current adult CPR certification with practical skills.
  • Must have component (such as the American Heart Association)



  • ACSM’s resources for the personal trainer.
  • ACSM’s guidelines for exercise testing and prescription.
  • ACSM’s certification review.


Exam Format

  • Format: Multiple Choice Questions through Computer Based Testing
  • Passing Marks Required: 550/800
  • Certificate Validity: Three Years
  • Renewal: At the end of three years
  • E.Cs for Certificate Renewal: 45 required


Contact BFY for coaching of ACSM CPT

  • Classes will be held twice every week for three months.
  • They will include practical and theory sessions.
  • There will be held special lectures for challenging and difficult concepts.
  • There will be exam prep sessions.
  • Mock tests in exam format will be provided.
  • Unlimited Individual Skype sessions for counselling and clarification of doubts as required by the student.

Four Reasons to trust BFY for your fitness course

In today’s world, nobody trusts anybody without any reason. So, it is clear to us how our consumers would not trust us unless we provide them with a few reasons to do so. We understand that our consumers would choose us only if we give them a little more than their expectations. So, following are our reasons to explain why you should trust BFY for your fitness course:

  1. Choose your own course: BFY provides you with numerous options for your courses in fitness, diet or sports.
    How would that help you?
    You can actually read about all the courses on our website, discuss your preferences with experts and choose the right one for yourself. Having so many options tell you what you already didn’t know, therefore expanding your knowledge, and giving you a chance to explore a new side of yourself too. Suppose, you were looking for courses to become a gym trainer but you read how beneficial it is to become a personal trainer while exploring the courses. You would have one more choice, leading you to think everything through before you make a decision.


  1. Best training faculty: At BFY, we provide you with the best faculty. They are certified, experienced and experts in their fields. A lot of them are award-winning experts, still wanting to work in BFY because of the quality we provide here. There are physiologists, fitness experts, physical therapists, dieticians etc. working with us. There is more information available about each faculty on our website.


  1. Our Aim: BFY is concerned about the lack of awareness in fitness, sports & diet in our country. Therefore, it was founded with the aim to promote and develop the sports, health and fitness education in India. It trains people in a way that they can add value to the fitness industry of our country. We have 19 centres around India, all working together to make our country healthy & fit.


  1. BFY App: Apart from all this, BFY app also provides a lot of services to its users including:
  • Exclusive discounts on workshops, seminars and courses
  • 24/7 customer support
  • User friendly interface
  • Monthly fitness quiz with cash prizes
  • Sample test papers for students
  • In app video/digital/audio tutorials
  • Fitness widgets (BMI, Calorie intake adviser, ideal weight etc.)
  • Instant BFY updates through push notifications


With numerous courses, best facilities, quality teaching, proper guidance & counselling, BFY has become India’s premiere health and fitness training and education organisation. We promise to provide you a successful life in the fitness industry. Join us today.

BFY Course for Advanced Diet & Nutrition

If you already have basic knowledge of diet & nutrition but you feel it is not enough, welcome, this course is for you! Every query you have in mind will be answered below:

Who should apply?

  • Nursing Staff
  • Physiotherapists
  • Health fitness professionals
  • Fitness trainers
  • Sports coaches
  • Housewives
  • Students

How will the course proceed?

There will be

  • Lectures
  • Practical & case studies
  • Assignments
  • Regular evaluation
  • Examination

What certificates will I receive?

  • All regular students meeting the minimum requirements will receive a completion certificate.
  • Only the students passing the examination will receive a lifetime valid certificate of Specialist in Advanced Diet & Nutrition.

What are the career prospects?

  • You will get knowledge and understanding of advanced diet & nutrition.
  • It will help boost your existing career in fitness & health.
  • You will be able to start a new career in fitness & health.
  • You can become a dietician, fitness expert, nutritionist, health teacher etc.

What is the course type?

The course type is regular and correspondence.
What is the duration of the course?

  • A class will be held every week for 10 weeks.
  • Regular students will have to attend all the classes and give their exams in 12 months.
  • Correspondence students do not have to attend the classes but give their exams in 12 months.


What are the passing marks?

  • Objective: 35 out of 70
  • Subjective: 15 out of 30
  • Total: 50 out of 100


Who are the faculties?

  • Consulting Dietician (R.D)
  • Professional lecturers in the field of clinical nutrition


What is the syllabus?

  1. Introduction: human body
  2. Role: nutrition in human body
  3. Energy: requirement, expenditure, body composition, energy balance etc.
  4. Carbohydrates
  5. Protein, fats
  6. Vitamin: water soluble & fat
  7. Minerals
  8. Water
  9. Methods of cooking
  10. Exchange list
  11. Menu planning
  12. Counselling tips
  13. Nutrition in lifecycle: pregnancy, lactation, infancy, childhood, adolescence, adulthood and old age.
  14. Weight management
  15. Nutrition in cardio vascular diseases
  16. Nutrition in hypertension
  17. Nutrition in gastrointestinal, liver, pancreas, and gall bladder diseases
  18. Nutrition in Diabetes Mellitus, bone, anaemia, febrile.
  19. Nutrition in renal diseases
  20. Endocrine disorders
  21. Nutrition for fitness & sports


What are the benefits of the course?

  • Advanced knowledge of diet & nutrition.
  • Understanding of preparation of diet plans.
  • Opportunity of making a career in fitness & health field.
  • Lifetime valid certificate on clearing the exam.


Register for a healthy journey today!

Alcohol and its effects

Alcohol has been around for nearly 10000 years. Fermented beverages have been a part of human civilization for a long period of time. Alcohol has been a topic of debate surrounding is merits and demerits. And a fight to decide whether alcohol is good or bad for you.

We can say that alcohol is like a doctor’s medicine (just an comparison) similarly its difference lies mostly in the dosage.

Alcohol is any organic compound with a hydroxyl functional group is attached to a carbon atom.Alcohol is referred to as primary alcohol ethanol C2H5OH.

Alcohol consumption effects are also dependent on your genes.

First we will define a moderate alcohol use.

Males under the age of 65-upto 2 drinks a day

Females and males(under age of 65)-1 drink a day

1 drinks includes:-   Beer:(355 ml)

Wine:(148 ml)

Distilled spirits(80 proof):(44 ml)

Demerits of excessive drinking:-

  • Certain cancer including breast,mouth,throat,esophagus and liver
  • Pancreatitis
  • Sudden death if you have and existing cardio vascular disease
  • Heart muscle damage
  • Stroke
  • High blood pressure
  • Liver disease
  • Suicide (may be if you have any stress, depression)
  • Accidental deaths
  • Brain damage and other issues in unborn child
  • It slows down the metabolism. May affect physical performance in sports and fat loss goals.


Now the demerits are associated with excessive drinking.


Merits of alcohol:-

  • Reducing your risk of developing and dying from heart disease as moderate alcohol use increases HDL(good cholesterol). 25-40% reduction in risk. But going beyond the moderate amount can actually increase the risk.
  • Possibly reducing your risk of ischemic stroke(when arteries to your brain become narrowed or blocked causing severely reduced blood flow)
  • Possibly reducing your risk of diabetes. Moderate alcohol use has been linked to better insulin sensitivity to insulin.


It should be noted the merits discussed above can also be obtained my better nutrition (diet) and exercise plan.


If you are already exercising and following a good nutrition plan, cardiovascular health would be much better and even moderate drinking won’t add much benefit to its health.

If you already drink a moderate and responsible amount along with a healthy lifestyle you may continue as long as you do it responsibly.

If you don’t drink and are planning to start just for the sake of its merits, it is advised not to.

It is also possible that starting to drink may cause alcoholism and make a person alcoholic cause physical and mental problems to the drinker and others.

Diet chart for people who do fast

Description-this diet plan is for people who keep  fast and this diet plan will help them to,

  • Detoxify
  • Cleanse your mind and help you feel great
  • Prevent feel acidic


Time Food Quantity Calories
Early morning Water 1-2 glass 0
  Almonds 5 35
  Walnuts 5 183
  Dates 1-2 40
Breakfast Sweet potato 100 g 83
Lunch Missi roti 1 115
  Cucumber raita 1 bowl 80
Snacks Fruit smoothie 1 glass 90
Mid dinner Coconut water 1 coconut 39
Dinner Sweet potato 1 bowl 83
    Total 748 calories

Four Reasons to make a Career in Fitness & Health:

Choosing a career in today’s world is a real dilemma. While most people get a degree, a corporate, secure job with lots of money and no time, some of us actually want to follow our passion and do something that makes us happy. Staying fit & healthy was that for my mother, a dietician and yoga teacher. She was not even young when she decided to follow her dreams. She was middle-aged, free and bored. Her routine at even that time included waking up early to do yoga, eat a balanced diet and provide everyone in our family the same, giving advices to relatives for their daily meals. Soon, she realized she could put all that into use and become a professional. How did she do that is a long process; I am not here to tell you that. I am here to tell you about the happiness she feels while doing it; and even now when she is almost fifty, how fit and healthy she is. You should know this because if you are doubtful about stepping foot in the fitness industry, you would not be after reading this.
So, let me tell you the four reasons to make a career in fitness & health:


  1. High demand: Yes, you will be shocked to know but there is a high demand of fitness instructors, dieticians, physical therapists etc. Hospitals, gyms, fitness & sports clubs, schools are all looking for people with certified skills for these jobs. In the growing awareness of health, health experts are highly required in all these places. Not only them but even celebrities need personal trainers for their daily work-out and meal plans. This has led to increase in employment opportunities and good income in the fitness industry. If you do decide to choose a career in this field, there would be low risk of failure. Besides, this job is ageless. You can start your fitness career when you’re 20 or 4o, it really doesn’t matter, as long as you have the drive, passion and skills.


  1. Flexibility: A career in the fitness industry would be like – do it however you want to. It is flexible because you are your own boss. You can decide the work hours yourself, the number of days you want to work by yourself. Ultimately, the client will have to listen to you and understand your convenience as you are the coach. You will never feel bored as you do in a 12 hour job. You can decide to take a break anytime you want to. Furthermore, you can decide the fees of your clients by yourself too, according to their customized training, of course. The whole profession would be in your hands. You would never be yelled at for not finishing a project report again. Doesn’t that sound appealing?


  1. Satisfaction of helping others: If you already are a fitness freak, you know the satisfaction you feel when someone who listened to you about meals or fitness is now all healthy because of you. Just imagine, if that one person’s change can make you feel that happy and worthy, how will a career in the field make you feel? Also, you will be doing what you love. That never has a chance of getting monotonous because it gives you the “kick”. I have seen the glee on my mother’s face when her patients tell her that her diet plan saved them. What better job than helping others grow, saving them from chronic diseases and help them reach their potential?


  1. Personal Growth: When you coach others, you are practicing your skill repeatedly too. That makes you better at what you do, helping you grow even more. You are saving others and yourself too in the process. In a job where you earn well, do what you love, help others and see yourself develop into a better figure, who would not feel good? Your motivation will boost every day, leading you to do your job more productively. Besides, who wants an unhealthy health trainer? Staying healthy and fit will set an example for your clients. They will be able to see how their future selves will look with only one glance at you.


While choosing a path in life, we look at only two things: good income and job satisfaction. Here, you have four reasons to follow the path you were born to. I don’t think you should be waiting anymore. Visit the BFY website; start looking for suitable courses in fitness, diet & sports for yourself. Once you are certified, who can stop you from building your dream career?

Description of Jobs in Health, Fitness & Sports:

To fitness freaks and sports enthusiasts like us, a desire to have a job in the fitness field is not anything new. Every day, we pass on our wisdom about fitness to our friends and colleagues. Every day, we dream about doing it for a living. But then, the reality sets in and we push the image away.
But did you know that your dream is not unrealistic anymore? Did you know these jobs actually exist and pay more than you thought? Did you know it is actually very easy and feasible for you to do it?
If you shook your head into a no, this article is for you. In this article, I am going to give a job description of eight jobs in the health fitness & sports industry that are proven to be the most satisfactory. Ready?


  1. Physical Education Teacher:
    Students commonly call them as a P.E teacher or a gym teacher. These teachers usually have done a certified course in physical education or athletic training. They give theoretical and practical knowledge about fitness, health and sports to the students. Their daily schedules are decided upon the school’s syllabus pattern, but usually they take one hour class daily. They start by teaching daily good habits, proper meals, and common exercises good for their body growth. Then, they move on to training kids for numerous sports they want to participate in, including basketball, football, cricket, gymnastics, tennis etc. They also teach kids some other values like discipline, being a team player, leadership skills in sports etc. Physical Education teachers make good money and have satisfactory schedules. If along with your passion for fitness, you love kids, this job is definitely for you.


  1. Nutritionist:
    A nutritionist’s job is to advise people in the matters of food and nutrition, and how it impacts their overall health. They also decide people’s daily meals, calorie intakes, dos and don’ts in matters of food etc. If people have specific chronic diseases, they prepare customized diet plans for them in that case. A diet plan of someone with obesity and someone with diabetes will have differences. Nutritionist can be of a few types: dietician-nutritionist, sports nutritionist, personal nutritionist etc. A smart nutritionist would be able to help their clients with whatever food problem they are facing. Usually, nutritionist have a certified course in diet programs, nutrition management etc. They can be self-employed or work in hospitals, clinics, spa-centres, gyms and sports clubs. This is one of the highest paying jobs in the fitness & health industry.


  1. Personal Trainer:
    Being a personal trainer is the new ‘trending’ job in health & fitness industry. A personal trainer can have a varying degree of knowledge of general fitness involved in exercise prescription and instruction. Their job is to listen to their clients’ problems about fitness, make a plan to overcome those problems and implement the plan with daily follow-up of exercises and suitable diets. Trainers measure their clients’ strengths and weaknesses, triggers etc. to help them achieve their fitness goals. Personal trainers can either work independently or work in gyms and health clubs. Their salary is usually decided upon the kind of training they are providing to a specific client.


  1. Physical Therapist:
    Physical therapists own a professional degree in physiotherapy and are highly educated and experienced in the field. They help their patients recover from an injury by developing a plan, and using treatment techniques to provide aid to patient’s body movements. In many injury cases, physical therapy works better than medical therapy. So, these physiotherapists help their patients do some general exercises that can make their body function normally again. They usually work in hospitals, medical centres, health agencies, sports facilities or sometimes independently too. They earn a lot due to the technical knowledge and experience, and the medical aid they provide.


  1. Gym Owner:
    Being a gym owner is probably the simplest jobs of these all, while still earning a lot. For being a gym owner, you can just have a certified course of general fitness and exercise. But more than that, you need to have knowledge about start-ups and businesses. To be smart about it, you need to have a clear idea of the framework of your gym. This means deciding the business structure, the kind of exercises you will promote, the area you will establish it in etc. Also, you must appoint trainers who have enough knowledge and experience in training & exercise. If the gym ends up becoming a successful one, you would be one of the few to live your dream and earn well.


  1. Fitness Magazine Writer/Editor:
    This job fits for the kind of people who are the ‘fitness guru’ of their friends circle. Are you that friend who is always giving advices about healthy food and effective exercises? If you are, then how about becoming a fitness magazine writer/editor? This will help in nurturing that creative side of yours while you do what you love best – advice! For doing this, you must be certified in any general fitness course, diet & nutrition course etc. and you get paid well according to the magazine’s popularity. This job is convenient for people who want to follow their passion and keep their full-time job as this is part-time only.


  1. Sports trainer:
    A sports trainer is usually a certified & licensed health-care professional who practices in the field of sports, athletics etc. They are sometimes specifically an expert in one sport and train their students in the particular sport to become better. You may have visited several sports clubs where there are trainers for cricket, football, tennis, swimming etc. These are the ones we are reading about right now. They choose their method of training themselves but it always requires discipline, hard work and determination. If they do well, they can get a job in national and international clubs too to train professional players who represent our country internationally. Therefore, this is an opportunistic job that pays quite well too.


  1. Sports Journalist:
    This is the era of media & journalism. Hence, sports journalism has to be one of the jobs that are best suitable for people passionate about sports. These journalists do not necessarily have done a course in fitness or sports. They are professional journalists who are passionate about sports while having appropriate knowledge about it. They focus on reporting amateur and professional sporting news and events. Their daily job is to witness sports events, observe them carefully and report it to their seniors. Some of the perks of this jobs is – you get to travel, you get to go to numerous sports events and matches, you get paid very well. So, ask yourself – are you a sports fan who has a zeal for journalism?


Were all your questions regarding these career options in health, fitness & sports answered well? If yes, visit BFY website for enrolling yourself in your desired fitness course. If no, visit BFY for more information about them.