Choosing a fitness trainer. Male or Female?

Blog by: Suryakant Tripathi

Getting in shape is the goal of many people all over the world. While some of them can do it alone, others need the help of a personal trainer. When you are in the process of choosing a trainer, you may wonder whether it is in your best interest to choose a male or a female. This article will explain why the latter is the best choice.

From A Female Perspective:
Going to the gym is something many women dread, especially after having children. It can be hard to face yourself in the shape you are in, which means it is so much harder to feel comfortable in front of others. Hiring a female personal trainer would make things a bit easier since they may be able to relate. Since the comfort level may be higher, this will increase the chances of you getting the most from your workout. There may be some exercises that will make you feel awkward and you may feel more comfortable discussing this with someone of the same sex.

The female body is not built the same as a man’s, which means that you cannot expect the same exercises to work for both sexes. While there are many male trainers out there that can help you just as much as a female, you may not feel confident enough in this theory to take a chance. The reality is that a female trainer will never second guess herself about the training she is giving you since she most likely employs the same methods as part of her own routine to stay fit. Again. it is important to know that males can be competent in this arena, yet it only makes sense to hire a female for this particular job.

From A Male Perspective:
Have you ever gone to the gym and felt inadequate because all of the men in the room are fit than you are? This is a good reason for you to consider a female personal trainer. While you may think it can affect a man to have a woman whip him into shape, this is a lot better than feeling silently defeated because your body is nowhere near as toned as the one of your male trainer. Yes, females can be just as fit, but there is that part of the male psyche that can accept that easier than the thought of being shown up by another guy.

Going to the gym is something that many guys look forward to, yet there are others that dread the entire idea. Sometimes it is a task to gain enough motivation to get you in the gym and work out. If you have a female personal trainer, you may feel an overwhelming need to impress her. Obviously, this should not be the main reason for hiring a female trainer. You should hire a trainer based on a number of different factors, mostly if there’s a good fit between you and the trainer. Many men find female personal trainers to be a bit less intimidating than their male counterparts, so they can feel free to let her know if they are doing something that is too much for him to handle. When training with another man, it is likely you will end up trying to grin and bear it.
There are several strong arguments that prove that it may be best for you to hire a female personal trainer. If you have any doubts, you can always try a few sessions to see if you like it. While this is not a decision for everyone, many who follow this advice will find that they are much more satisfied with the results.

As mentioned above, the process of hiring a trainer should be done with care – whether you hire a male or female trainer, make sure they have the proper credentials, experience, and qualifications.

Fitness for College Students

Blog by: Suryakant Tripathi

College students, especially online college students, have packed schedules. Classes, employment, and family or social obligations quickly fill up your calendar. It seems cruel to add another obligation to the list, but here’s one to consider: exercise. Scientific evidence is piling up that shows regular exercise provides important cognitive benefits that could make your scholarly efforts a little less taxing.
Exercise Stimulates Brain Cell Development
Recent human and animal studies show that regular aerobic exercise has profound effects on the brain. A recent New York Times article, “How Exercise Could Lead To A Better Brain” , describes experiments performed on mice at the University of Illinois. Mice who ran regularly on a wheel had more neurons—brain cells—than those who did not.
Also, mice who ran regularly had more complex connections between neurons, meaning they were able to access their brain cells more flexibly. Finally, the mice who ran regularly did better on cognitive tests, such as completing a maze. There’s evidence that this direct relationship also exists in humans.
Exercise Improves Memory Retention
The hippocampus is a structure in the brain that controls the formation, retention, and recall of memories. In most adults, the hippocampus starts to shrink slightly starting in the late 20s, leading to memory loss over time. Evidence from a 2011 study, recounted in the New York Times article mentioned above, shows that exercise prevents this shrinkage and may even promote regrowth.
A group of senior citizens were randomly assigned to a stretching program or a walking program for a year. After the year was over, the stretching group’s brains were scanned, and their hippocampuses had shrunken according to normal expectations. In the walking group, however, the hippocampus had grown. For college students, the implication is clear: regular exercise could benefit the parts of your brain that help you recall information.
Exercise Increases Focus and Concentration
In 2009, a Canadian school for learning-disabled and ADHD children took part in an experiment that involved having students exercise for 20 minutes on treadmills or exercise bikes before starting their math class. Teachers noted a marked improvement in students’ ability to concentrate, participate, and retain information during the class after they had exercised. Inappropriate behavior also improved in the group that exercised.
Additional experiments of this type, such as those taking place at Naperville Central High near Chicago, IL, suggest that three 20-minute sessions a week is the minimum dose needed to reap the concentration-enhancing benefits of exercise.

Blog by: Suryakant Tripathi

Fitness on Weekends


Blog by: Kartikeya Chaturvedi
The weekends are very indolent at times and specially our beloved Sunday. After a week’s long working schedule comes the weekend, where the normal working class plans to relax and remove stress. Some opt to arise late, some plan picnics, or even at times an informal get together. There are million ways today through which you can rock your weekends. The food and entertainment industry have created such a market that will lure you with their charm. So how does one keep a check on their fitness on weekends? Let’s find out:

  1. Treat the weekend as 2 normal days- wake up early

    The more you think about the weekend which is approaching, the more your planning goes wrong and then that results in planning things which aren’t fit for your health. Therefore treat all 7 days of the week as equal and do not alienate the Saturdays and Sundays. This will help you plan better and start your day with the schedule your body is used to. Treating the body like a temple for two days a week isn’t a good idea is it?

  2. Try some recreational Activities


    Fitness is not just about doing exercises. Fitness is an overall composure of the body. Since the weekends provide some spare time, try to indulge in some recreational activities. This will let your mind relax and keep the work-stress away for at least two days. Not only this, you may find a new passion or master in some activity while doing the recreational activities which will benefit you and add something new to your cap. How interesting !

  3. Talk to your old friends

    Usually we make friends at the place we work or study and forget to be in touch with the friends we made at school or college or the last place you worked. Talking to your old friends is a great way to realise that how worthy you are to someone. This helps one to be motivated and start afresh in the regular week.  So the next time a Sunday comes, recharge that mobile phone and give a ping to an old buddy- see the difference !

  4. Don’t skip your workout on a weekend

    This is a rule which every fitness-freak knows. If you are irregular with the workouts, nothing’s going to work. So apply the rule of early to bed early to rise and push yourself to workout at least for 30 minutes if not an hour.

  5. Do not put limits on your fun-but don’t be limitless

    We all want to enjoy the weekends, and we know that. Hence, do not also stop yourself from enjoying your time. Keep the work away, and enjoy the life. Remember your life on this planet is not confined to just doing work. Time is running out, keep the work-life balance put !

We do not want you to miss out on your weekend, but we also do not want you to miss out on your fitness. Just choose the right way and all will be good. After all- All is Well !

BFY Sports and Fitness brings to you different courses and workshops throughout India in select cities. Try to figure out the best fitness course or workshop for you and start making your weekend fitness goals from today

Health Workshops

Health Workshops

Wellness is defined as “the constant and deliberate effort to stay healthy and achieve the highest potential for well-being”. Our workshops expound on that and cover the following topics:

The Components of Wellness
Program discusses wellness and the elements of wellness in an effort to achieve a healthy balance of energy in all aspects of life. Behavioral tendencies that are contrary to wellness are also addressed.

Identifying one’s Fitness Level
Four major components of fitness (cardiovascular strength and endurance, muscular strength and endurance, flexibility, body composition) are discussed as well as how the lack of motion is linked to disease.

Designing Muscular Strength and Endurance Programs
The focus of this seminar is to outline the steps necessary to develop a lifetime strength-training program that will minimize the effects of atrophy, improve wellness and offer preventive measures to reduce the risk of deteriorating muscle condition.

Designing a Cardiovascular Fitness Program
This workshop speaks to the crucial need to increase physical activity and reduce the chance of succumbing to chronic health-related problems due to inertia.

Understanding Why People Don’t Lose Weight
Behaviors and perceptions that lock individuals into patterns that prohibit successful weight loss are identified. It addresses how individuals process this information and increases awareness of personal barriers while at the same time provides the tools necessary to design individualized weight loss programs.

Body Fat Assessment
Information about body composition including the percentage of body fat and the effects of aging and genetics on that percentage is provided. Participants can then tailor their own regime of wellness and weight loss to achieve their goals.

Creating the Right Recipe for a Balanced and Healthy Lifestyle
Learn about yourself and your perceptions to better control the varied aspects of your life. Discussion emphasizes motivating yourself to become whole and balanced which will create harmony in your life.


5 eating habits to adopt while at work


Blog by: Sonali Shukla
Editor: Kartikeya Chaturvedi

While being indulgent in your work leaves no time to look over your health, it definitely leads to catastrophic consequences in the course of time. In the fast-moving world where everything is a finger touch away, it is of vital importance to keep yourself healthy to combat with the fast pace. 8 hours of rigorous work schedules and 3-4 hours of sleep takes a toll over your health in the long run. As much as it is difficult to balance, one has to find ways and means to ensure healthy habits to deal with the stress causing and tiring work loads. So what do we do when we are short of time to go to a gym and do workouts? Here are some time-saving, easy hacks one can adopt to stay healthy while at work. Eating is one fundamental and basic habit of every being. In order to keep moving round the clock, you cannot do without eating. Therefore, rather than simply gorging down on junk, treat your famished self with some healthy food.


  1. Start the day with a healthy breakfast

    You may do without eating your dinner or lunch, but skipping on breakfast leads to heavy loss to your health including, de-braining. Eating breakfast improves your productivity at work and pushes you out of your sleepy-energy-conserving mode. A glass of juice, protein shake or chomping down a fruit is a good start to the day.

  2. Eat small-but-frequent meals


    In order to keep yourself energised and your blood glucose levels constant, it is important to keep up the fuel supply. Eating at regular intervals keeps you consistent and active through the day.

  3. Keep your lunch moderate


    When at work, it is obvious to get tired and to feel drowsy. Overindulging in our portion sizes causes our productivity levels to dip. Thus, keep your lunch small and compact.

  4. Stay Hydrated

    As you become dehydrated, the blood starts to thicken causing your heart to pump with difficulty. Hence, drinking plenty of water not only hydrates you but also eases transport of required nutrients throughout the body, keeping you energised.

  5. Eat enough fibre and Omega 3s

    While fiber helps you digest your meals slowly and steadily, omega 3 is the essential fatty acids found in nuts, oils and fishes. These store carbohydrates as energy and keep your brain cells active, keeping you active and alert at work.

Chalking down these easy habits in your daily schedule not only keep you healthy but also increase your self esteem and reduce your stress levels. Together eating healthy and being productive at work ate your simplest steps towards a prosperous life both at work and home. Start today!


BFY Sports n Fitness brings to you a variety of nutrition products. Visit the below mentioned website to get the best nutrition plan/products according to your body type

Link :

Benefits of Fitness Bands

Resistance bands are made of strong, thin rubber with handles at the end, and come in a variety of resistances depending on your fitness level. With resistance bands, you can do just about any type of strength training exercise — chest presses, rows, shoulder presses, triceps extensions, bicep curls, and even squats — without the need for heavy weights.

If you’ve never tried resistance bands, or you’re new to them, you may be surprised at how much benefit you can get from what is essentially a reinforced rubber band, but as is often the case, the simplest tools are often the very best for your health.

10 Benefits of Adding Resistance Bands to Your Workouts

  1. Incredibly Cost-Effective

Gadget Show LG

Resistance bands are inexpensive and can be purchased for under $10. Even more extensive kits, which may include DVDs and other exercise equipment, can be found for under $40, including Kathy Smith’s Stay Firm Upper Body and Core Kit, which comes with a “figure 8” resistance tube that is specifically designed to challenge your core muscles.

  1. Adaptable for Multiple Fitness Levels


Whether you’re a beginner or an expert, resistance bands are for you. They come in a variety of resistances, including light, medium and heavy, and you can further adjust the intensity of your resistance-band workouts by giving the band more or less slack. You can even use multiple bands at once to increase the challenge.

  1. Used with Familiar Exercises


You can often use familiar strength training moves with resistance bands, which means you don’t need to learn a complicated new routine. For instance, resistance bands can replace the weights you use for biceps curls, or can increase the intensity of your push-ups.

  1. Whole-Body Exercises


Resistance bands can be used for a comprehensive, full-body workout that challenges virtually every major muscle group in your body.

  1. Save on Storage Space


Resistance bands take up virtually no space to store them, which mean you can use them at home even if you have very little extra space. When your workout is done, simply stash them in a drawer until your next session.

  1. Excellent for Travelling


Resistance bands are lightweight and easily portable. You can stash them in your suitcase when travelling and use them to get a good workout right in your hotel room.

  1. Add Variety


Your muscles quickly adapt to movements you do often, which is why adding variety to your workouts is key for challenging your muscles. Resistance bands can be alternated with free weights and exercise machines for ongoing variety.

  1. Easy to Use Alone


It’s not a good idea to lift heavy weights without an exercise buddy, but resistance bands can be safely used on your own. They’re ideal for exercising any time, at home or on the road.

  1. Can Be Combined with Other Equipment


Resistance bands are so versatile that you can even use them along with weights, allowing you to get the benefits of two types of exercises at once.

  1. An Effective Workout


Resistance bands are incredibly simple, but they’re also extremely effective at working your muscles. Additionally, resistance-band training can help you boost stamina, flexibility, range of motion and more.

Take a look at some brilliant courses, and facilities provided by BFY Sports & Fitness to make you fit and stay healthy:

visit :

Blog by-Suryakant Tripathi.

Use of Fitness App

Need to get into better shape, and you don’t want to be left behind. Thankfully, your mobile device can help you become a fitter and healthier you with great health and fitness apps that cost next to nothing. You don’t have to blow through your savings on gym memberships and personal trainer fees if you know how to use your smart phone as a training tool.

Easily Keep Track of Your Progress.

You want to know how far you’ve come in your personal training efforts, and your smart phone can help you track your progress easier than ever before. Great apps like Strava and Run Keeper use your phone’s GPS to track your mileage and speed whenever you go out running or cycling; giving you can automatically generated progress report. Use apps like these to monitor your progress and share your results with friends to stay motivated while you work out.
Get Free Workout Ideas.

If you don’t have the time or funds to hit the gym and work with a personal trainer, it can be difficult to plan a workout routine that really works. Luckily, your smart phone can help. Nike Training Club, Vito go and other similar apps offer you tons of workout ideas depending on your current level of fitness and desired workout intensity. Forget about spending all your money on fitness books and professional routines. These apps can help you plan the perfect workout to achieve your fitness goals.

Set Goals That You Can Achieve.

When you start an exercise routine, it’s important to set realistic goals that you can achieve without killing yourself. Going from a totally sedentary lifestyle to ultimate fitness in 30 days is not a realistic plan for most people, but apps like Couch to 5K can help you set and achieve reasonable goals according to a tested time frame. Couch to 5K guides you through the process of transforming from a couch potato to a 5K runner in 9 weeks, and then ramps up the intensity to help you cover longer distance runs. You’ll stay positive and motivated by setting realistic goals and achieving those using apps like this.

Carry Your Own Yoga Studio.

Yoga is one of the world’s most popular exercises for developing strength and flexibility, but classes can be too expensive and time consuming for many people. Pocket Yoga is a great app that gives you instructions and diagrams to help you learn a dynamite yoga routine on your own time, wherever you prefer to work out. Carry the yoga studio in your pocket, using great apps like this to design your own workout without the price tag and commitment of regular classes.

Monitor Your Diet Every Day.

Diet is an important part of fitness, and your smart phone can help you monitor your diet every day. Whether you’re cutting calories and fat or focusing on high protein foods to lose weight, there’s an app that can help you track your food intake. Weight Watchers Mobile and iWeight Deluxe are just two of the many apps that can help you track your diet to stay on the path toward total fitness. Try them out today and see what they can do for your fitness routine.

Take a look at some brilliant courses, and facilities provided by BFY Sports & Fitness to make you fit and stay healthy:

visit :

Blog by- Suryakant Tripathi.

Continue reading Use of Fitness App

10 ways to lose weight naturally


Blog By: Kartikeya Chaturvedi

The taste of India they say is finger licking food! But what they do not say is that losing weight is even a bigger task than gulping what might not be so good for your weight and health. America has been a victim of obesity and is fighting obesity since a long time. Ever since the multinational culture has invaded India’s domestic markets, the trend of FAST-FOOD has emerged, and continues to woo both,the current an older generation today in the fast growing demography. India cannot be compared with America’s obesity rate but certainly our country is moving towards the phase where health hazards are potentially going to trouble us. Excessive weight becomes a reason for heart problems and high blood pressure which also means that keeping the weight under check is so important. Different ways to lose weight are discussed, where different ideas of loosing weight pop up. Some of the ways which today’s youth is following and believes in is by hitting the gym and taking supplements. Some go for surgery. Such practices are not only difficult to go through but also very dangerous to health. If one suddenly stops going to the gym or is irregular, his/her body might react very badly to the change and cause problems. Similarly, supplements and surgeries come with their own side effects. So what is the mantra to keep our weight under check? Can this be done naturally?

Lets find out :

Here are 11 ways through which you can lose weight naturally

  1. Avoid Salt

    Salt is responsible for retention of water within the large intestine. Further, salt tends to keep our blood pressure high, making us more prone to sweating. These factors raise our thirst and the tendency to consume beverages, including teas and colas, which contain sugar

  2. Use Water for weight loss

    Try to drink water every time you get hungry or you are about to have a meal, i.e. just before a major meal like a lunch or dinner. This is a simple and effective way of instantly quenching your hunger to a certain extent. More water also raises the metabolic rate or the rate at which the body uses calories, meaning you are losing more calories per hour.

  3. Fibre-Advantage

    Try to include more fiber in your diet. This should include soluble and insoluble fiber for ensuring that the digested food in your intestines absorbs more water. This in turn ensures that the feeling of being full is achieved quicker. Insoluble fiber is found in leafy salads that also help you limit your food intake naturally. This is because the raw state of most salad ingredients means that you need to chew a lot more. The extra chewing and salivating that accompanies it helps to control the hunger pangs for a few hours.

  4. Keep the snacking habit under check

    Snacking is perhaps the biggest sin a dieter can commit. To ensure that you stay away from the urge to bite into a chocolate or cookie, keep your mouth busy with sugar-free chewing gum. Try to sip iced or hot herbal teas prepared with minimal amount of sugar throughout the day. These are low cal aids that help to establish the feeling of feeding yourself without consuming too many calories, preventing the urge to snack.

  5. Exercise easily

    side profile of a mid adult man exercising on the floor

    You don’t need to take upon heavy gym routines to exercise your problem areas. For instance, climbing up and down the stairs is one of the easiest, most accessible types of cardiovascular exercise that works-out your hips, legs and thighs beautifully. Combine this with undemanding calorie-burners like brisk walks, walking to the nearby market, walking when talking on your mobile and taking upon more household chores.

  6. Know your food

    You need to be more alert when picking up packaged food items. Remember that non-saturated fats and essential fatty acids are the good kind of fats that your body needs for its basic functions. Food items bearing labels of low-fat or low-sugar might not necessarily contain lesser calories. Instead, try to make smarter substitutions. For instance, you can choose egg-less baked items and juices without sugar.

  7. Friends with Whole Grains

    Try to eat a larger concentration of foods made from whole grains (rotis, whole wheat breads, cookies and oatmeal) rather than refined or processed foods. Whole grains are more complex for the body to metabolize, taking a longer digestion route. This keeps the body busy for a longer period, ensuring that energy is released throughout the day. This helps to decrease the frequency and intensity of hunger pangs, particularly the sugar cravings.

  8. Psychological Preparedness

    Don’t be shy about your weight loss goals. In fact, use the people around you to your advantage. Announce it amongst your friends and family that they should thwart you every time you are headed for a bit piece of creamy cake or a cheese-loaded pizza.

  9. Precautions you shouldn’t ignore

    Maintaining your body frame is vital at the time of losing weight. Weight loss often causes loss of vital protein, weakening the muscles that are necessary to maintain the elasticity of our tissues. To ensure that you don’t lose too much of your lean muscle mass, ensure you consume egg whites on a daily basis. Avoid the yolk since it contains a high amount of cholesterol.

  10. Controlling Calorie Intake

    Make a diet, and start measuring the calories you take in for everyday. This will really give you an idea of what and how you are eating and where you should cut down the intake to help you reduce weight. There are various apps available on the app stores for feeding in and measuring the calorie intakes. Start the calculations today and see the difference in weeks.

BFY Sports and Fitness organises various workshops to help you achieve your fitness goals and keep you healthy. Visit the below link to learn more about the workshops and try being a part of a workshop to achieve your fitness goals.


7 Mistakes you make that ruins your fitness


Fitness in the modern world

The great Indian cuisine is just the one which is irresistible. The fragrance of a meal passes throughout the colony whenever a mother prepares a biryani or rajma. It is undeniable that the taste and the variety our Indian cuisine offers is incomparable. More we eat-more we drool is the rule ! The previous generations loved the traditional food over the junk which is popular in the modern world. They ate ‘mithais’ instead of a cadbury, they preferred ‘namkeen’ over a cup of tea instead of an Uncle chips. No doubt the older generation is fitter and faces comparatively lesser health hazards. In modern India where the pace of life has boomed and specially in the urban cities where competition is taking over the peace in life, both the kids as well as the elders are encountering infinite health problems at a pre-mature age. This brings all of us to a thought that where are we going wrong? The fitness mantra of the older generation seems to be missing in this high profile-fast paced world where we become aficionados  of our respective fields but fail to succeed in maintaining our own health.

7 Mistakes you do throughout the day to ruin your fitness

  1. Getting up Late


  2. Skipping the breakfast

  3. Avoiding Warm-ups/Exercises

  4. Not Sleeping for at least 8 hours

  5. Major lapses in your diet ( Junk food or unhealthy food consumption)

  6. Spending most of the time looking at a screen ( mobile/laptop/tv)

  7. No meditation


The development of modern fitness culture is the need of the hour and hence state of the art facilities need to be developed for promoting and attracting people to stay healthy and fit for the challenges upfront. Going to the gym is not the only solution of being fit. Getting the professional assistance while doing exercises, following a good balanced diet/nutrition and giving yourself stress-free time is the mantra to fitness in the modern world.

So are you ready to accept the challenge and be fit for the good? Take a look at some brilliant courses, and facilities provided by BFY Sports & Fitness to make you fit and stay healthy:

visit :

Blog by- Kartikeya Chaturvedi