Best ways to retain your personal Training Clients

 

Retain your Personal Training clients

Written by Dr Neeraj Mehta (COO GFFI Fitness Academy)

You can assure a healthy client base throughout the year by boosting your customer acquisition and retention strategies. 

“The best way to retain clients is to deliver results without causing injury. Additionally, all personal trainers should remember the “DCR” rule for motivating their clients, which stands for D- Dedication, C- Commitment, and R- Regularity.” – NEERAJ MEHTA (Ph.D), Human Biomechanics & Alternative Medicine

In this manner the following are the best ways to retain and gain your clients:

1. Free consultations or sessions are offered

A free initial consultation should always be available as part of any personal training program. 

Free consultation at the beginning of personal training informs prospective clients that you are committed to learning about their personality and developing a personalized training program for them to meet their specific needs.

Additionally, it gives you the opportunity to learn about their goals, their budget, and their timeframe, so that you can create a package to meet their needs. Providing a complimentary consultation is the best way to ensure that your clients feel like they’re getting personalized attention.

2. Select a focus area. (Become Specialize)

Personal trainers who specialize in their services are more likely to succeed. Start by discovering what you like. 

Read the full article on the link: https://gffi-fitness.org/best-ways-to-retain-personal-training-clients/

Science proven ways to Boost Testosterone: By Dr. Neeraj Mehta

Science proven ways to Boost Testosterone

By Dr. Neeraj Mehta

If you want to make more testosterone, you should eat a lot of zinc and vitamin D. Other than that, it is recommended that you do a lot of exercises (preferably weight lifting) and get enough sleep. If you follow these steps, you can keep your testosterone level healthy and your body running smoothly.

We need to pay close attention to how testosterone is handled in our bodies because it is a hormone that both men and women need to stay healthy and strong. Make sure you know what testosterone is and how it can affect the way your body works.

In men, it is a male sex hormone that has an effect on fertility and sex, as well as bone health, muscle mass, and bone health. If a person has certain medical conditions or lifestyle choices, they may not have as much testosterone in their bodies as they used to. As we get older, our testosterone levels drop by 1% to 2% a year, the National Institutes of Health tells us.

Symptoms of low testosterone levels are as follows: If your testosterone levels are low, you might have symptoms like the ones below.

• Lack of libido; forgetfulness on a regular basis; a sense of extreme fatigue
• Depression symptoms like mood swings or signs of depression
• The ability to gain muscle
• There is a noticeable loss of hair on the face, chest, or genital area. Fat is easy to build up.
• It is common for people with insomnia to have trouble sleeping and to have a hard time getting to sleep.
• Unlike other parts of your body, bones are very weak.

There are some medical treatments that can help young men with low testosterone levels. People can also make changes to their diet and lifestyle to help their bodies produce more testosterone.

Between the ages of 19 and 39, 9,054 healthy-weight men took part in a recent study that found that their testosterone levels ranged from 264 to 916 nanograms per deciliter (ng/dL).

Drug companies sell testosterone-boosting drugs, which may be good for some people, but they may also make the body less able to make testosterone on its own.

They also have their own risks and side effects.

People who get long-term testosterone replacement treatment haven't found it to be good or safe, according to a study in 2016.

In order to raise testosterone levels, the best way to do this is to make some simple lifestyle changes that could improve your overall health and well-being.

1. Enough Sleep: One of the most important things to think about is getting enough sleep. If you don't get enough sleep, your body may not be able to make enough hormones and chemicals that it needs to work properly, like testosterone. According to a study from the University of Chicago, men who don't get enough sleep may have less testosterone in their bodies.

2. Consume a well-balanced diet: In the past, a lot of research has shown that eating the right amount of food is important for maintaining testosterone levels and overall health and well-being. Diets that are mostly made up of whole foods and have a balanced amount of fats, carbohydrates, and proteins are the best. It may help the body regulate all hormone levels and keep long-term health if you eat a well-balanced and healthy meal, like a piece of fruit.

3. Stress Reduction: Long-term and chronic stress can be bad for one's health and cause a lot of health problems. There are many ways to deal with stress. Stress raises the amount of the hormone cortisol in the body, which is important for a number of things, like the immune response and the metabolism, but also causes the body to make more of it. Cortisol levels that are too high have a negative effect on the amount of testosterone that is made. In a recent study, the researchers found that men who had stressful encounters might have their testosterone levels change in ways they didn't expect.

4. Staying Active: "Exercise will raise testosterone," says Richard Jadick, D.O., a Piedmont urologist and the author of the book Testosterone: The Science and Practice. Some types of exercise raise testosterone more than others. Because it helps build muscle, exercise has been shown to raise testosterone levels. As a person's muscular mass grows, his or her testosterone levels rise.

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People who did resistance training three times a week for a month had higher testosterone levels right after they did the exercises and for the rest of the month. This would seem to show that weightlifting may raise testosterone levels in the body. According to studies, cutting down on rest periods when weightlifting is the best way to get the most out of the exercise.

Resistance training has been shown to help both short-term and long-term T concentrations. Resistance training, like weightlifting, is the best way to raise testosterone in the short and long term. In fact, it has been found to be very good for people who have penises.

5. Reducing Weight: Previously, fat cells were thought to be just places to store things. They now work like other organs, releasing chemicals, sending signals, and having an effect on other parts of your body, including your brain. For example, fat cells produce aromatase, an enzyme that turns testosterone into estrogen, and when testosterone and estrogen are out of balance, body fat levels rise. Even where fat is stored in the body changes. Abdomen obesity is made worse by low testosterone levels, and having a lot of fat in your abdomen is not only ugly but also increases your risk of heart disease.

Testosterone levels seem to go up when you lose weight, according to some people. There are many ways to raise your T levels, but if you're overweight or obese, losing weight may be one of the most effective ways. When you look at the direct effects of fat on testosterone, this is a logical thing to think about.

6. Supplements: Some supplements have been shown to increase testosterone levels.

Vitamin D: If you don't get enough vitamin D from the sun, you may need to take vitamin D supplements. This could help you get enough vitamin D and even raise your testosterone levels, according to a study in the Journal of Hormone and Metabolic Research.

In addition, getting at least 15 minutes of direct sunlight a day may help you keep your vitamin D levels healthy. People who eat salmon and other fish that are rich in vitamin D can also find it in milk and cereal.

RDA for vitamin D in both Canada and the United States is 400 to 800 international units (IU) (International Units)

Ashwagandha: Ashwagandha is a type of plant that grows all year long. The roots and fruit of this plant are said to be good for you. The hormone levels of 40–70-year-old males who were overweight and tired were studied in a study in 2019. One group was given a placebo, while the other group was given ashwagandha as a medicine.

DHEA: What makes it is made by the adrenal glands in people, and it is called dehydroepiandrosterone (DHEA). Testosterone levels in mice were found to be lower when DHEA and whole-body vibrations were used together, according to a study that can be found at. DHEA didn't have an effect on testosterone levels, but it did make them go up a little bit more.

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Zinc: People who don't get enough zinc may not be able to make enough testosterone. In the male reproductive and endocrine systems, zinc plays an important role in how they work and how they work. A common and safe treatment for male hypogonadism is taking zinc sulfate twice a day for one to four months, then taking a break. This is usually followed by a few weeks of rest.

Walking 10,000 steps every day is good or bad.

Walking 10,000 steps every day is good or bad.

 Dr. Neeraj Mehta (Ph.D.) follow @bodygntx

Waking up to your health is as easy as walking. It's something you can accomplish at your own pace and requires no prior training. You may also walk with friends, making it a great social activity. Most of us don't walk as much as we should, but how many steps should we take daily?

Where did the notion for 10,000 steps originate from, though? When you walk 10,000 steps, how does your body react? Even without a fitness tracker like a Fitbit, 10,000 steps a day is a good goal to aim for when it comes to being active.

According to the UC Davis Integrative Medicine website, Japanese pedometers popularized the 10,000-step target in the 1960s under the moniker "manpo-kei," which translates to "10,000 steps meter." 10,000 steps per day is a popular target today, according to Michael Roizen, a physician, and chief wellness officer at Cleveland Clinic, since research has shown that when paired with other healthy habits, it helps reduce chronic diseases like diabetes, metabolic syndromes, and heart disease.

What is the Purpose of Walking a Mile Every Day?

For healthy people, a daily step count of 10,000 is advised to gain the advantages of higher activity levels. With the advancement of technology and the development of sedentary jobs, making active choices has gotten more challenging. Getting extra steps in your day may be as simple as parking farther away from store doors, using the stairs instead of the escalators, walking to work, and going to meet up with friends and family.

You can keep track of your daily physical activity, set goals, and see how far you've come using an activity tracker. 10,000 steps per day have been demonstrated to help people lose weight, increase glucose tolerance, and lower blood pressure. To give a reference point for steps and activity levels, the following pedometer indices have been established:

A person must walk a minimum of 5,000 steps per day to be deemed sedentary.

A daily step count of 5,000 to 7,499 is considered low activity.

A moderate amount of activity is described as 7,500 to 9,999 steps per day.

Every day, active folks do more than 10,000 steps.

A total of over 12,500 people have shown a high degree of dedication.

The stride length of the typical human is between 2.1 and 2.5 feet. This indicates that a mile is more than 2,000 steps long, and 10,000 steps are more than 5 miles long.

If the average person walked the whole 20 miles, he or she would cover nearly 205 percent of the total distance.

10,000 steps a day has been a popular weight-loss technique in recent years.

However, one research revealed that walking 10,000 steps per day had neither benefit or negative impact on weight reduction.

Are 10,000 steps per day sufficient? Is it inappropriate?

Whether 10,000 steps per day is too much (or too few) for you will determine your daily step count. Learn about the health advantages of walking and how to create realistic goals. - The composition was written by Thom Rieck.

What I'm doing is providing you a wider view of 10000-step inquiries.

Since 2008, the federal government has recommended 150 minutes of moderate aerobic exercise each week. People who are inactive may find it difficult to keep track of how long they have been moving. Counting the number of steps might make exercise feel more normal and less frightening.

If you're not already doing so, make sure you're walking at least 4,400 steps every day by increasing your daily steps by 2,000. It is not essential to take 2,000 steps to walk a mile. Instead, attempt to take a few more steps every time you wake up.

The current results, published in JAMA Internal Medicine, focus on two separate elements of mortality: An increase in daily steps is linked to a decreased death risk. The number of steps taken determines if the intensity of a person's walking has an impact on their mortality.

If you walk 10,000 steps every day, you may find it simpler to lose weight. A daily stroll of 10,000 steps equals around five kilometers. Three thousand steps of vigorous walking or running might burn enough calories to help you lose weight.

It's an excellent approach to divert your attention away from your problems. According to Stanford University research, walking has two benefits: it clears the mind and promotes the flow of thoughts. As a consequence, it has a favorable impact on one's critical and creative thinking abilities.

The quality of your sleep is improved. Simply walking a few extra steps during the day might help us sleep better. Consider taking a 20-minute walk or bringing your dog for an additional block or two while you're having lunch.

Worry and despair are lessened as a result of this treatment. Multiple studies have indicated that taking a 10-minute stroll might help lift a depressed mood. Although the aspirin-like benefits are only transitory, they demonstrate that even basic movement may help relieve pain.

As a consequence, blood pressure is reduced. A healthy heart can pump more blood with less effort. Blood pressure drops when your heart has to work less hard to pump blood. If you are more active, your systolic pressure may drop by 4 to 9 points.

Blood glucose levels are stabilized. Because walking promotes muscle glucose consumption, it reduces blood sugar levels. As a consequence, you may become more insulin sensitive.

Inhibits the progression of coronary artery disease. Several research have shown that walking provides health advantages connected to cardiovascular disease. This research takes into account both the healthy and the chronically sick. Diana Bone (MSN, FNP-C), Doctor of Nursing Practice (FNP-C) 

Factors generally affecting daily steps

Many factors may affect a person's daily step count. Among them are:

Age: Age might affect a person's average daily steps. Children, adolescents, and young adults are often more active and walk more steps per day than older folks. Steps may be difficult for senior people who are less mobile, sedentary or have mobility issues. 

Stride length: Many pedometers inquire for your height since stride length is affected by height. Shorter persons have shorter strides, resulting in more steps per mile.

Occupation: Jobs vary in terms of exercise intensity and daily steps. Less active jobs like traffic cops, construction workers, and restaurant managers tend to have lower daily step counts.

Sex: Males take around 9% more steps per day than females.

Final Conclusion:

Because no two individuals are identical, it may take some trial and error to discover the strategy that works best for your situation. There is no need to complete all of the steps at the same time; this is the guiding concept for completing the steps during the course of the day.

Disclaimer:

The blog of Dr. Neeraj Mehta (Ph.D. in Human Biomechanics & Alternative medicine) serves as an educational, motivating, and inspiring resource for anyone who wants to better their health.

Dr. Neeraj Mehta and his colleagues have made the archived material of the blog available to our readers as a courtesy. Keep the most current review or update date for each article in mind. It should never be used as a replacement for competent medical advice, regardless of how old the information on this site is.

Links of useful articles on the same subject:

https://www.health.harvard.edu/blog/10000-steps-a-day-or-fewer-2019071117305

https://www.chparks.com/411/How-To-Measure-Steps

https://firstquotehealth.com/health-insurance-news/recommended-steps-day

https://inbodyusa.com/blogs/inbodyblog/99465793-what-walking-10-000-steps-does-and-doesn-t-do-for-you/

https://www.scottsdaleweightloss.com/7-health-benefits-of-walking-10000-steps-a-day/

https://www.bbc.com/future/article/20190723-10000-steps-a-day-the-right-amount

https://www.readersdigest.ca/health/fitness/walking-10000-steps-a-day/

https://indianexpress.com/article/lifestyle/health/walking-10000-steps-each-day-not-enough-to-prevent-weight-gain-study-6271885/

https://www.10000steps.org.au/

https://www.msn.com/en-in/health/weightloss/are-10000-steps-a-day-necessary-for-good-health/vi-AAPyqWY

https://www.womenshealthmag.com/uk/fitness/strength-training/a708480/how-many-steps-to-lose-weight/

https://uaetimes.ae/uae-walk-10000-steps-a-day-save-lives-news/

A fantastic way to combat anxiety is to go for an Exercise Bout.

A fantastic way to combat anxiety is to go for an Exercise Bout.

By Dr. Neeraj Mehta (Ph.D.) founder of GFFI Fitness Academy & creator of BMXStrength training technique

Exercising benefits our body and our health in several ways.

We're all aware that regular physical activity is beneficial to our well-being. It seems that regular physical exercise has a positive impact on our mental well-being as well. Despite the fact that many of us have heard this claim, do we really know what it means in terms of our mental health? Consciousness is the key to keeping our bodies and minds in tip-top shape via regular exercise.

High blood pressure, diabetes, and arthritis are just a few of the conditions that regular exercise may assist with. Studies on depression and exercise have shown that both the mental and physical benefits of working out may help lift one's spirits and reduce anxiety.

Our cortisol levels have gone up.

When you are under stress, your body releases the stress hormone cortisol. Cortisol levels drop and anxiety levels plummet as you get your heart rate up and move about a little. Anxiety is often equated with a "fight-or-flight" response. Passiveness prevents you from "running away" from the circumstance and forces you to face your feelings. Many individuals who have struggled with anxiety can attest to the difficulty of "beating" it.

Failure of the Immune System

Your immune system is essential to your overall health because it serves as a line of defense against microorganisms that might cause illness. There's evidence to suggest that worrying too much weakens your immune system's ability to defend you.

You aren't becoming sick because you're worried. Even if you have a healthy immune system, you might still become sick if you come into contact with viruses or bacteria. Thanks to its ability to improve immune function and hormone balance, regular exercise may also lessen the symptoms of anxiety by lowering stress hormones.

In what ways can physical activity aid in the reduction of stress?

The anxiety-inducing stimuli are taken care of by engaging in physical activity.

Muscle tension is reduced as you move your body, and the body's contribution to anxiety is reduced as a result.

As a result of this alteration, anti-anxiety neurochemicals such as serotonin, gamma-aminobutyric acid (GABA), brain-derived neurotrophic factor (BDNF), and endogenous cannabinoids become more readily available in the brain.

Executive function is made easier by exercising our amygdala, the region of our brain responsible for our fight-or-flight reaction to real or imagined threats.

Regular physical activity helps build mental toughness in the face of stressful situations.

A new study published in Science Daily indicates that

Exercising reduces the feelings of anxiety, according to researchers at Gothenburg University in Sweden.

Randomly selected participants received either 12 weeks of moderate or intense group exercise. Comparatively, their levels of anxiety were much lower than those of a control group that had received public health guidelines for physical activity.

The majority of treatment group members had gone from moderate to low anxiety by the end of the 12-week program. They were 3.62 times more likely to have a reduction in anxiety symptoms if they engaged in the moderate-intensity activity. People who work harder get a bonus of 4.88. The subjects had no idea that they had been subjected to any kind of physical or psychological manipulation by anybody other than themselves.

"High-intensity predisposition for improvement," according to co-author Malin Henriksson, a Ph.D. student at Sahlgrenska Academy and general practitioner in Halland, Sweden.

Depression symptoms may be significantly reduced by regular exercise, according to research.

Occupational and physical therapists met with each group three times a week for 60 minutes each time. Cardio and weight training were also part of the program (aerobic). 45 minutes of circular training at 12 stations were followed by a cool-down and stretching once the warm-up had concluded.

Participants should be able to work up to 60% of their maximal heart rate in the moderate exercise group. A heart rate of 75% of one's max was the target for the more experienced participants.

The Borg scale and heart rate monitors were often used to measure exertion levels.

As a result, 12-week physical training is an effective therapy for anxiety and should be made more widely accessible in primary care." Bergs.

Dr. Neeraj Mehta's concluding remarks

When it comes to improving one's mood and reducing anxiety, doing some exercise may be a lifesaver. As long as you don't entirely depend on exercising to deal with your stress, it's OK. Even while regular exercise has several benefits, it should only be used in conjunction with other treatments for depression or anxiety. Consult a mental health specialist if you are having severe depression or anxiety symptoms.

The dangers of exercising excessively and relying only on exercise to deal with stress are well-known. Because of this, if one is unsure about the quantity or intensity of exercise he or she already does or would want to perform, it is vital to visit a physical fitness specialist. If you don't have sufficient training or supervision, exercising may be harmful.

In addition, a person may get the most out of their workouts by getting the correct training.

When it comes to stress management, all forms of exercise may be useful. Stress management may be helped by exercise routines that follow current health standards. In order to assist their clients deal with the pressures that cause chronic and acute episodic stress, fitness professionals should know when to send their clients to a psychologist or other health care specialist.

More useful links for the same topic:

https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495

https://www.health.harvard.edu/blog/can-exercise-help-treat-anxiety-2019102418096

https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety

https://www.everydayhealth.com/anxiety/anxiety-and-exercise.aspx

https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety

Which is better: Exercise Bike vs Treadmill

Exercise Bike vs Treadmill

Dr. Neeraj Mehta (the founder of GFFI Fitness Academy) compares the calorie-burning potential of an exercise bike with a treadmill.

Both the treadmill and the exercise cycle are terrific cardio machines that may be used at home or in a gym. To a large extent, the advantages and disadvantages of each machine are a function of your own preferences and workout objectives.

It's important to know the differences between the two types of gym equipment before making a purchase, and there are several factors to take into account while doing so.

It's crucial to keep these factors in mind:

Consumption of calories.

Your level of understanding.

It's your right to move where you want to.

There's a chance someone may be hurt.

What you want to accomplish.

Cost.

Sessions of physical preparation.

Space in your house.

Consumption of Caloric Energy

According to many people, the quantity of calories burnt when exercising is the most significant consideration when selecting a piece of fitness equipment. Dr. Neeraj Mehta, a qualified fitness therapist and the creator of the BMXStrength training method, claims that both machines are excellent for burning calories and building muscle.

In terms of calorie burn, a treadmill may be somewhat more effective than a stationary bike since it forces you to stand up and support your own weight.

To put it another way, Mehta believes that at 5 or 6 miles per hour, you'll burn anywhere from four to six calories per minute when running on an indoor treadmill. He adds that "depending on your resistance and how rapidly you're working," cycling on a stationary bike may burn anywhere from three to six calories per minute.

Even a modest weight loss of 5 to 10 percent of your starting weight, according to the CDC, may have considerable benefits. It also says that people who lose weight gradually and improve their entire way of life are more likely to keep it off in the future. Choosing a piece of exercise equipment you'll use more often and for longer lengths of time is crucial, so do your research before making a purchase. If you find yourself working out for long amounts of time on an exercise bike each time, you will burn more calories than if you run on the treadmill.

"Compared to a cycle, treadmills allow people to burn between 600 and 850 calories each hour. There is, however, a crucial caveat: calorie burn rates vary significantly depending on your age, genetics, weight, gender, and other characteristics.."

Mehta explains that "calorie burn rates are mostly governed by the amount of effort you put into them."

This Is How Well-Informed You Are

For those of you who are just starting out at the gym, there's some good news. Both the ease of use and the quality of the workout provided by treadmills and exercise bikes make them excellent choices for first-time users.

The Centers for Illness Control and Prevention recommends 150 minutes of aerobic exercise each week to avoid chronic disease. Breaking it down into a daily 30-minute brisk walk on the treadmill or a moderate bike ride is a really realistic approach to starting exercising.

Once again, it comes down to whether or not your exercise goals include weight loss and calorie burn. Like any new workout, start slowly to avoid injury.

Check your Mobility

Another thing to think about is whether or not you can work out on a certain piece of equipment. The fact that you are sitting and not doing any weight-bearing activity makes riding a bike better for those with knee arthritis, for example. Also, if you have foot problems like plantar fasciitis, sitting on the bicycle instead of walking or running on the treadmill may be a better option.

The best exercise equipment for those with bad knees depends on the individual.

Each step of running, whether on a treadmill or out in the open, jars your knees. Jogging on a treadmill is less taxing on your joints than running outside because of the belt's greater give.

On the other hand, riding a stationary bike is a low-impact sport that is easy on your joints while yet delivering a solid leg workout. This means that your workouts will be more enjoyable, and you'll be able to keep going for longer, which will lead to better results.

Some Useful links :

https://www.nordictrack.co.uk/learn/better-cardio-exercise-bike-or-treadmill/

https://www.reviewthis.com/exercise-bike-vs-treadmill/

https://health.usnews.com/wellness/fitness/articles/treadmill-vs-exercise-bike-expert-opinion

https://www.livestrong.com/article/71127-exercise-bike-vs.-treadmill/

https://www.shape.com/fitness/cardio/elliptical-vs-treadmill

Increase intensity with safety

Fitness facts
By increasing speed or increasing the number of reps per set

of the workout one can increase the intensity with lighter weights also
And this is a safe way of increasing intensity..



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