Interview of Gym Instructor.

Blog by: Suryakant Tripathi.

• When was gym started?
The Gym was started in 2006.

• Why did you start gym?
People in the nearby location didn’t have any fitness center the usually did jogging at nearby ground but didn’t had any gym close by. They usually had to travel long distance for it I found a method for their benefit and my business.

• How many members?
We have total 48 male and 16 females.

• How many trainers?
In all we have three trainers, two are male and one is female.

• What fees?
Monthly membership is of Rs 800 per month and for three month it is Rs 1500.

• What plans are covered in in the monthly membership?
It includes gym, exercise, weight loss/weight gain and floor exercise.

• What is the timing of gym?
It starts from 6 in the morning till 10 mid night.

• So can I come two times in a day?
Are you Arnold? We shouldn’t push our body beyond limit. Along with exercise let your body have some rest also.

• Most people know how to use gym machinery so why is there so much focus on training them?It is true that people are intelligent enough to be able to use gym machinery. However, it is a gym instructor’s duty to train them anyway so that they are also aware of the potential hazards of the machine that they are using.

• What do you do to increase the number of clients?I maintain a client referral list and make cold contacts; I also promote the gym and fitness services via face book and other social media platforms.

• How do you handle competition?
By providing the best that we can give, we have good trainers, all are equipment’s are well maintained and are working and we provide good service to our clients.

• How do you see the future?
I’m planning to expand my workplace because now we are in 1700 sq. ft. but I wish to get more machines and trainers, simultaneously the clients would also increase.

The Advantages of Going to the Gym Every Day

Blog by: Suryakant Tripathi

The Centers for Disease Control and Prevention recommends that all adults get at least 30 minutes of moderate exercise five days a week. Going to the gym every day is one way to accomplish this goal. Regular exercise carries many physical and mental health benefits. Do not begin any new exercise program without talking to your doctor first, especially if you have any health conditions or have been sedentary to this point.

Weight Control
Going to the gym every day will help you control your weight. Expending 500 calories per day, or 3,500 calories per week, will help you to lose 1 lb. per week. If you are overweight or obese, losing even a moderate amount of weight, such as 10 percent of your body weight, may reduce your risk of developing serious conditions. Making changes to your diet may help you to lose even more weight. A reasonable goal is to lose up to 2 lbs. per week if you are overweight.

Heart Health
Exercising daily strengthens your heart and allows it to pump more efficiently with less strain. Exercise also lowers your blood pressure, which measures the force on your artery walls each time your heart beats. It may lower your cholesterol and triglyceride levels, allowing blood to flow more smoothly through your arteries. Going to the gym for 30 minutes a day five days per week may lower your risk of developing heart disease or having a stroke, says the CDC, and going for a longer period often can lower your risk even more.

Other Health Benefits
Regular exercise may lower your risk of developing diabetes, metabolic syndrome and some types of cancer, such as colon cancer and breast cancer. Combining aerobic exercise with strength training at the gym helps your muscles, ligaments, joints and tendons remain in good shape, which will make you stronger and more flexible. This is particularly important as you age or face problems such as arthritis. You may lower your risk of falling or fracturing your hip, which may negatively impact your life, especially in your older years.

Health benefits of Yoga

Blog by: Suryakant Tripathi.

Yoga increases flexibility and reduces stress, but the practice can do more than help you twist your body into pretzel shapes and find inner peace. These hidden benefits will help you in the kitchen, office and bedroom — and will give you five new reasons to show off your yoga skills.

1. Boost Immunity

A recent Norwegian study found that yoga practice results in changes in gene expression that boost immunity at a cellular level. And it doesn’t take long: The researchers believe the changes occurred while participants were still on the mat, and they were significantly greater than a control group who went on a nature hike while listening to soothing music. Yoga also helps to boost immunity by simply increasing overall health.

2. Ease Migraines

Research shows that migraine sufferers have fewer and less painful migraines after three months of yoga practice. The cause of migraines isn’t fully understood, but Bleier says it could be a combination of mental stressors and physical misalignment that create migraines and other issues. Hunching over a computer or cell phone with your shoulders up and head forward causes overlifting of your trapezius and tightening of the neck. This pulls the head forward and creates muscle imbalances that can contribute to headaches and migraines.

3. Boost Sexual Performance

Studies have found that 12 weeks of yoga can improve sexual desire, arousal, performance, confidence, orgasm and satisfaction for both men and women. How? Physically, yoga increases blood flow into the genital area, which is important for arousal and erections, says Bleier, and strengthens the “moola bandha,” or pelvic floor muscles. Mentally, the breathing and mind control involved with the practice can also improve performance.

4. Sleep Better

Researchers from Harvard found that eight weeks of daily yoga significantly improved sleep quality for people with insomnia. And another study found that twice-weekly yoga sessions helped cancer survivors sleep better and feel less fatigued. This can be attributed to yoga’s ability to help people deal with stress, says Bleier. “Sleep issues are like anxiety. Your head can’t stop spinning, you don’t know how to relax,” he says. “Breathing and mental exercises allow the mind to slow down, so you’re going to start to see yourself sleep better.”

5. Fight Food Cravings

Researchers from the University of Washington found that regular yoga practice is associated with mindful eating, an awareness of physical and emotional sensations associated with eating. By causing breath awareness, regular yoga practice strengthens the mind-body connection, Bleier says. The awareness can help you tune in to emotions involved with certain cravings, and yoga breathing exercises can help you slow down and make better choices when cravings strike.

Health benefits of green salad.

Blog by: Suryakant Tripathi

Spring’s rebirth of greens means you can put in-season salads back on the menu and reap their many health benefits.

Build your bones

Spinach, radicchio and watercress may not immediately come to mind as foods for keeping bones strong, but all contain lots of vitamin K. A study at Tufts University in Boston found that low dietary intake of vitamin K in women was associated with low bone mineral density. (The study didn’t find a link in men.) Just one cup (250 mL) of chopped watercress has 100 percent of your daily vitamin K; radicchio, 120 percent; and spinach, 170 percent.

Sharpen your eyesight

Toss together a salad of spinach, romaine and red leaf lettuce: They all contain loads of the carotenoids vitamin A, lutein and zeaxanthin’key to seeing better. Vitamin A helps eyes adapt from bright light to darkness. Lutein and zeaxanthin can help filter out high-energy light that may cause eye damage from free radicals.

Rev up your muscles

Recent Swedish research found that inorganic nitrate’abundant in spinach‘resulted in muscles using less oxygen. The study, which had healthy participants ride an exercise bike before and after taking a dose of nitrate, found it improved the performance of the mitochondria’which power our cells’in muscles.

Fight breast cancer

A small study done at the University of Southampton, U.K., showed that phen-ethyl isothiocyanate in watercress disrupts the signals from tumours that cause normal tissues to grow new blood vessels to feed cancer cells. Participants, who had all been treated for breast cancer, ate a cereal-bowl-size portion of watercress. The study showed a key protein in the signalling process was affected. Although more research is needed, the study states: ‘Dietary intake of watercress may be sufficient to modulate this potential anti-cancer pathway.’

Protect your heart

Whip up a Caesar salad to benefit from romaine’s high levels of two heart-healthy nutrients: Two cups (500 mL) of shredded romaine contain 40 percent of your daily needs of folate and 10 percent of fibre. A study done at Tulane University in New Orleans showed that the higher the level of folate in a person’s diet, the lower the risk of stroke and cardiovascular disease. Soluble fibre has been shown to reduce the level of LDL (low-density lipoprotein) or ‘bad’ cholesterol.

Reduce risk of diabetes

Chronic magnesium deficiency has been linked to an increased risk of type 2 diabetes and the development of insulin resistance. Two cups (500 mL) of spinach contain 16 percent of your daily magnesium needs; arugula has six percent.

Top 6 Benefits of Eating Soup

Blog by: Suryakant Tripathi.

Soup is an important dish of every meal. Just like salad, having a bowl of soup have a lot of health benefits as you get to eat more veggies packed with nutrients.

Eating nothing but soup for a meal can also make one slimmer but it can be a difficult challenge. Doing so can make you hungry but for others, eating more soup make them more energized and feel full for hours.

Soup is healthy, no doubt. But that’s not the only reasons why soup is good.

Here are top reasons why you should eat soup:

Soup is delicious.

Soup can be a comfort food as it is delicious. It is easy to make. With only a few ingredients, one can make a bowl of hearty soup for a cold evening.

Soup is good for the health.

Perhaps the easiest way to add vegetables to your daily meals is to make and eat soup. You can make several bowls of soup filled with fruits and veggies each day and you’ll be filled. Eating vegetables is part of a healthy diet so veggie soups are highly recommended.

Soup can help you lose weight.

Soups are slimming. Of course, that is if you strictly follow a weight-loss plan and exercise more. A bowl of soup packs minimal calorie but is very nutritious.

Soup makes you feel full.

Soup fills you up because it stretches the stomach. You easily feel full so it’s ideal to eat soup at the beginning of every meal.

Soup is affordable to make.

Making soup won’t require a lot of money. Go the grocery or market; buy some vegetables and fruits, broth or water, and you can easily make a batch enough to feed the entire family. For a small cost, you can make a lot of people feel full and healthy.

Soup can make you feel better.

Ever wondered by chicken soup is always given to the sick? It is because soup is great for people who are sick. It is easily digested and is filled with health benefits.

5 Foods You Should Never Eat Again

Blog by: Suryakant Tripathi

When you are trying to improve your health and lose weight, there are certain foods that you should avoid.
Many of these foods are obviously unhealthy because they contain ingredients that are known to cause weight gain.

However, some other foods which are not so obviously linked to weight gain can nevertheless turn out to be just as bad for you.

These foods are deeply problematic, because most people do not know to avoid them and therefore end up consuming them much more often than they should. Here are 5 foods that you should never eat again:

1. White Bread
White bread is a staple in most pantries, but the truth is that it doesn’t have any nutritional value. White bread contains a lot of sugar and it doesn’t have the ability to keep you satisfied, so within a few hours you are likely to find yourself feeling hungry and reaching for snacks.

As a result of these factors, it is unsurprising that research on those who eat white bread shows a correlation between eating larger quantities of white bread and being more likely to gain unwanted weight over a period of 12 years. As it turns out, even breads that claim to be wheat could contain more sugar than grain and should often be avoided.

Ideally, you should replace your white bread with whole grain or whole wheat bread whenever possible, as whole wheat bread is positively good for your health.

2. Fried Foods
It is common knowledge that fried foods are not healthy and should be avoided whenever it is feasible.
In addition to causing you to pile on the pounds, these foods are of little nutritional value and can cause some serious health problems.

They are associated with higher cholesterol and higher blood pressure, both of which decrease your cardiovascular health and make you more likely to suffer from heart disease or strokes.

It includes:
French Fries,
Deep fried chicken,
Doughnuts,

3. Cream-based Salad Dressings
Salads have a reputation for being healthy, so many people turn to them when they are dieting and trying to eat more nutritious foods.
This is an excellent idea in many cases, as salads can be very nutritious and are often low in calories.

However, it is important to avoid making an unqualified claim that all salads are healthy; in reality, they can become quite bad for you when they are drenched in cream-based dressings.

Although these types of dressings add a lot of extra flavor to salads and can make a meal more enjoyable, it is crucial to remember that they contain a lot of fat and calories. In fact, there can be end up being be more calories in your salad dressing than in the rest of your entire salad, completely undermining your attempts to shed excess weight.

4. White Rice
Rice is a common ingredient in recipes, and it is also a popular side dish chosen to accompany meat dishes.
Most people simply assume that rice is healthy, but the nutritional value of rice is entirely dependent on the type of rice you choose.

Crucially, white rice is just like white bread; it can encourage your body to store excess fat that it doesn’t need and make it harder to lose weight. In addition, it has little nutritional value.

When it comes to choosing rice for a meal or a side dish, always opt for brown rice if you want to boost your overall health. Brown rice is full of fiber, vitamins and nutrients.

The high fiber content helps you to feel full and satisfied for longer, and some studies also suggest that the plant lignans in brown rice can reduce your risk of developing heart disease.

5. High Fructose Corn Syrup
High fructose corn syrup is a common sweetener that is often found in popular sodas, processed foods, baked goods and pasta sauces.
There is heated debate about whether high fructose corn syrup is good or bad for your body, and the scientific community has yet to reach a consensus.

However, as it stands, there is certainly some compelling evidence that it can quickly cause you to gain extra weight and even stimulate an increased craving for sugar or sugary foods.

There are also justified concerns that overeating sugary foods and foods that are high in fructose corn syrup may even increase your risk of suffering from diabetes or developing other health problems. Due to the fact that high fructose corn syrup may increase triglyceride levels, it could also be linked to a higher likelihood of heart disease.

Ways of reducing stress.

Blog by: Suryakant Tripathi

If you’re stressed, whether by your job or by something more personal, the first step to feeling better is to identify the cause.

The most unhelpful thing you can do is turn to something unhealthy to help you cope, such as smoking or drinking.

Be active
Exercise won’t make your stress disappear, but it will reduce some of the emotional intensity that you’re feeling, clearing your thoughts and letting you to deal with your problems more calmly.
For more advice, read how being active helps mental wellbeing.

Take control
There’s a solution to any problem.
The act of taking control is in itself empowering, and it’s a crucial part of finding a solution that satisfies you and not someone else.

Connect with people
A good support network of colleagues, friends and family can ease your work troubles and help you see things in a different way.
The activities we do with friends help us relax. We often have a good laugh with them, which is an excellent stress reliever.

Have some ‘me time’
In UK, people work the longest hours in Europe, meaning they often don’t spend enough time doing things we really enjoy.

Challenge yourself
Setting yourself goals and challenges, whether at work or outside, such as learning a new language or a new sport, helps to build confidence. This will help you deal with stress.

Avoid unhealthy habits
Don’t rely on alcohol, smoking and caffeine as your ways of coping.
Over the long term, these crutches won’t solve your problems. They’ll just create new ones.

Help other people
Evidence shows that people who help others, through activities such as volunteering or community work, become more resilient.
If you don’t have time to volunteer, try to do someone a favour every day. It can be something as small as helping someone to cross the road or going on a coffee run for colleagues.

Work smarter, not harder
Working smarter means prioritising your work, concentrating on the tasks that will make a real difference. “Leave the least important tasks to last,” says Cooper. “Accept that your in-tray will always be full. Don’t expect it to be empty at the end of the day.”

Try to be positive.
Look for the positives in life, and things for which you’re grateful.
“People don’t always appreciate what they have,” says Professor Cooper. “Try to be glass half full instead of glass half empty,” he says.
Try writing down three things that went well, or for which you’re grateful, at the end of every day.

Health benefits of playing outside.

Blog by: Suryakant Tripathi

There are many reasons kids should play outside, from expressing creativity to running freely to making messes without worrying about dirtying the house. In addition to these fun reasons, there are also many health benefits that make outdoor play great for children.

Improves Vision
A study reported by Optometry and Vision Science found that children who spend time outside have better distance vision than those who primarily play indoors.

Promotes Social Skills
Ross believes getting kids outside and having unstructured play promotes a wide range of skills. “On a playground not everyone gets to go down the slide first. Going to a playground with your kids is not just about running around and being active, but it’s also about learning social skills, executive functions and behavioral skills as well through play.”

Increases Attention Span
Huang notices the benefits of playing outside in her own kids: “The difference I see is both of my children have a high attention span comparatively speaking, and much more self-directed (they want to investigate things), where other kids might just sit back.” Studies have also shown that green outdoor settings appear to reduce ADHD symptoms in children. Exposure to natural settings through after-school and weekend activities may be widely effective in reducing attention deficit symptoms in children.

Reduces Stress
When it comes to stress, Legendre tends to rely on natural remedies. “Spending time outside playing is such a huge outlet for stress. It’s relaxing; it is healing.” There is even research showing that seeing green spaces can help decrease kids’ stress levels.”
Provides Vitamin D
According to the American Academy of Pediatrics, lots of kids are suffering from vitamin D deficiencies. This vitamin has several health benefits, including preventing kids from future bone problems, diabetes and even heart disease.

Vitamin D can be received by supplement, but you can also get it through its free and natural version: sunlight. Have your kids play outside for a few minutes without sun screen (which blocks cancer-causing rays, but also vitamin D). Then slather on the lotion. Of course, if your child burns easily, use the sunscreen and increase the vitamin D-heavy foods and supplements.

Top 10 Health Benefits Of Weight Loss

Blog by: Suryakant Tripathi.

Weight loss isn’t just about going down a dress size or two. It’s about improving your life in dozens of significant ways. If you’ve got 10 seconds, put these weight loss tips into practice and you’ll be on your way to a healthy weight.

1. Move It
French scientists have found that the type of exercise you do doesn’t matter, as long as you’re moving. Accumulate a total of 4 hours over the course of 3 to 4 days, and you’ll join the ranks of people with the leanest midsections.

2. Be Noticed at Work
When dining out with co-workers, don’t follow the overeating crowd—it could benefit your career. “If your boss and colleagues see you eating healthfully, you’re going to look like an outcome-driven leader,” says behavioral therapist Robinson Welch, PhD. “It sends a message that you want to be successful. That you’ll take care of business the same way you take care of yourself—effectively.”

3. Cushion Your Wallet
Slashing just 100 calories a day—about 18 Cheez-Its’ worth—from your diet will save you an average of $175.20 a year.

4. Save Your Sex Drive
Lose your belly to save your passion. According to a study in the Journal of Clinical Endocrinology and Metabolism, men with a 5-point increase in body mass index—about 30 extra pounds—had testosterone levels comparable to men who were a full decade older.

5. Have More Friends
Fit people are more fun to be around. Check this out: One study looked at kids who played outdoors and kids who spent their time indoors. The ones who went outside to play were more popular with other kids. And, oddly, their parents were more popular, too!

6. Shine Your Smile
Drinking milk may help preserve the enamel on your teeth, according to a study from the University of Iowa. Add that to dairy’s rep as a weight buster, and you’ll be looking better on two fronts.

7. Pair Up For Better Results
Healthy eaters subconsciously influence their spouses to lose weight, say University of Connecticut researchers. “Couples support each other by working together,” says study author Amy Gorin, PhD.

8. Snack First!
Going to a party? Have a big snack beforehand. It’ll help you dodge the high-calorie hazards of the buffet line.

9. Skyrocket Sexual Satisfaction
A survey of 1,210 people of different weights and sizes conducted by researchers at Duke University Medical Center showed that obese people were 25 times as likely to report dissatisfaction with sex as normal weight people. The magic elixir: a simple 10% loss of body weight skyrockets sex satisfaction levels, according to the Duke study.

10. Walk Around the Block, Be Better In Bed
A study of 178 healthy men at the Durham VA Medical Center in North Carolina showed that walking for 30 minutes a day, 4 days a week, boosted scores on a sex survey. And the more exercise respondents did, the more they enjoyed sex.