UCP Health Community

Fitness

Guide to Starting a Fitness Facility

Sep 18, 2019 by Troy Meyer 0 Comments #Fitness business, #Fitness center

There are millions of people around the world who sign up at fitness facilities mainly to get fit and to lose weight. With such numbers, starting a gym facility can potentially generate a lot of income for you. There are several streams of income from a fitness facility, the most common one being membership fees. Looking at insights shared on this link, all you need is a good business strategy to become successful. Here are some tips designed to help you start and maintain a profitable fitness facility.

Find the Finance

Opening a fitness center can be quite costly. You will need a lot of upfront capital to be able to secure a good location as well as to purchase all the fitness equipment required. If you have enough money in your savings account, then you can go ahead and make your investment. If that is not the case, you may have to look for a financing option such as taking a loan or getting an investor to fund the business.

Hire the Right People

Once you have everything set up in place, you have to hire the right people for the various positions in the gym. A manager, gym instructor, and maintenance person are examples of the people that you may have to hire. You should employ only highly qualified and experienced people if you want your business to become successful. Remember to check the personality as well before you hire someone, especially the gym instructors. The gym instructors will interact directly with the clients, so you need to ensure that they are friendly and able to motivate clients.

Come up with a Marketing Strategy

Good marketing is the only way that new clients will know about your fitness facility and be enticed to try it out. Therefore, you should consider investing a lot in marketing. Try to use as many marketing platforms as you can. The most common and effective ones include social media, radio, TV and fitness magazines. Remember to focus your marketing on the particular target market to get high conversion rates while incurring the least costs.

Look for Endorsements

Getting endorsements can help to boost your fitness facility quite significantly. You should go out of your way to try and get endorsements from companies that offer fitness-related products. Endorsements also provide a new stream of revenue. Remember to consider the terms and conditions of the endorsements before signing them.

Lifestyle

All You Need to Know About Belly Fat

Jun 12, 2018 by Troy Meyer 0 Comments #belly fat, #dangers of belly fat, #weight gains

Most people resort to BMI calculations as a weight loss tool. Well, BMI calculations can be a good indicator of whether or not you are in a good weight range. Unfortunately, these calculations often have their unique shortfalls. For instance, they are often found lacking when it comes to distinguishing between muscular and fat weight. In light of this, medical experts single out belly fat the primary cause of all manner of health problems.

What is Belly Fat?

Belly fat refers to the fatty tissue that sits along your abdomen. The presence of this fatty tissues can hurt your wellbeing. This fat, also known as visceral fat is known to produce active toxins known as cytokines known to cause inflammation, insensitivity to insulin, and heart disease. Another severe ailment caused by belly fat is high blood pressure.

Belly fat affects both men and women. Considering that it is possible to have a healthy weight based on your BMI and at the same time fat around your midsection, most otherwise slim persons suffer from the effects of belly fat. It is advisable to keep your waistline to a bare minimum especially if your waist measures 37 inches or 31 inches for men and women respectively.

Causes of Belly Fat

Belly fat is often associated with a mismatch between the number of calories consumed and those used. If you eat foods loaded with lots of calories and burn too little, you stand a high chance of putting on more weight. Genetics and age also put some people at risk of putting other people at a higher risk of developing belly fat than others.

How to Lose Belly Fat

The first step in losing belly fat is to have a goal. This involves looking at your belly measurements. If the size is more than the recommended values offered by health charts, you need to start working on losing weight. This involves trying some weight loss diet, working out often, and at times getting some prescriptive weight loss medicine.

A bulge in your belly is often perceived to be a wake-up call to trim your midsection. Ideally, a healthy lifestyle will ward off a considerable amount of belly fat thus preventing the problems associated with belly fat. You only need to lose 5% of your body to shed as much as 30 percent of belly fat. A perfect body might not be within your reach, but a healthy body should be your main priority.

Skin care

What experts say about acne infection

Oct 30, 2017 by Troy Meyer 0 Comments #acne, #Skin disorder

Regardless of a person’s age, there are various skin disorders which can make life extremely difficult. One of such skin disorders is acne. Acne has been defined as the inflammation of the sebaceous glands (oil glands) which have surrounded the fine hairs on the chest and face.

It is very common during the early stages of puberty, and it peaks at the ages of 17 to 19 years. When teenagers reach their mid-twenties, acne would have disappeared. However, it may fail to disappear in some cases until people reach their 40s.

Causes of acne

Caused by the excess androgens (male sex hormones) in both girls and boys resulting in the sebaceous glands producing more sebum. It is the sebum that narrows the sebaceous glands’ openings. The increased production of the sebum provides a conducive environment for a bacterium called

Propionibacterium acnes to grow. When this bacterium produces waste and fatty acids, the sebaceous glands are irritated resulting in inflammation. This inflammation is now the pimples we see.

Acne is also caused by changes in the hormones during menstrual periods or pregnancy. Irritants aggregate this in the environment like cold, humidity, excessive heat and pollution.

Symptoms of acne

The severity of acne makes the symptoms vary from one person to another. However, the common symptoms are:

Small bumps (papules) which are red and tender
Pimples that have pus
White and blackheads spots
Nodules. These are painful lumps below the superficial to the skin. They are large and solid.
Cystic lesions. These are lumps full of pus and which are very painful.

The following can make acne unbearable:

Environment conditions that are damp. Grease, oil, etc. can cause the dampness.
Picking or squeezing the pimples
Some medications and skin care products
In other cases, dairy products
Menstruation

What to do when at home?

Washing the face at least two times a day using a cleanser. Avoiding scrubbing it as this will worsen the acne. Further to this, always use a moisturizer that is water-based. Avoiding having hairstyles that make hair to come in contact with the face. This is to prevent irritation of the face by the hair.

Not picking at or squeezing the pimples. The scarring of the pimples will only make the situation worse. Exposing of the skin to extreme cold, sunlight and heat should be avoided. Overexposure of the skin to the sun may lead to skin cancer. Always choose a diet that is not only sensible but also varied. Add a lot of water and make sure that exercising is done regularly. If you have mild acne, consult your pharmacist for medications that are typically administered over the counter. Acne may not be cleared overnight and might take time.

Conclusion

In conclusion, acne remains one of the serious skin conditions. The frequency of attack on teenagers calls for the need to focus on the preventative rather curative measures.

Skin Whitening

How to safely get rid of the dark spots on your privates

Jan 7, 2017 by Troy Meyer 0 Comments #bleaching, #skin, #whitening

Having dark spots on your private parts lowers your confidence. It is more disturbing when you are in a serious relationship. It is not mandatory to pay through your nose to get rid of these spots. There are different ways to remove them. Most people prefer natural treatment because it does not come with side effects.

In addition, natural remedies are easily accessible and effective in the treatment. You can also make use of Caspah which is one of the most effective intimate lightening cream. This article has outlined tips on how to safely get rid of the dark spots on your privates.

Lemon juice

Lemons contain citric juice which is rich in vitamin C. The vitamin is very helpful when it comes to getting rid of spots in private areas. You should squeeze the juice from lemons and then use the same to massage the dark spots on your private parts in order to remove them with ease. It will only take two months or even less to get rid of the dark spots from your private body parts completely.

Sandalwood and Rose Water

A combination of sandalwood and rose water also removes these spots. Add ten drops of rose water to sandalwood powder and then apply to the private parts after taking a shower. Leave the paste for 20 or more before washing the same off the region. You can do this for one week to get rid of the spot completely.

Aloe Vera

The juice from Aloe Vera plant is also effective in the removal of dark spots. You can squeeze juice from the plant or just buy gel from the local market. Once you have acquired the same, you should apply on the affected region and then massage them. Leave the paste on the dark parts for around 20 minutes before washing off.

Plain Yogurt

Plain yogurt is powerful in lightening dark areas. Yogurt is considered soothing to your skin thus making it one of the effective ways to deal with dark spots. Massage your skin using yogurt and leave it for around 20 minutes before washing it off. To realize great outcome, you should apply yogurt daily for about one week.

Turmeric and Orange Juice

Turmeric and orange juice boast of natural bleaching properties. A combination of the two is very effective in the treatment of dark spots. You should add two tablespoonfuls of Orange juice to turmeric to apply to the skin. Apply the mixture on the region with spots and leave it there for around 20. After that, you should wash off the paste.

Sleeping

Sleeping Without Snoring

Sep 26, 2016 by Kathleen Shaffer 0 Comments #airways, #sleeping, #snoring

Snoring is as a result of relaxation of muscles of your soft palate, throat, and tongue. These tissues can get relaxed making them partially block the airways causing vibrations as air goes past them. Snoring can be irritating to the snorer and the people sleeping with them too.

How to get rid of snoring

Practice pranayama

Pranayama is a yoga type that helps with learning to control your breath. When you practice pranayama, you master how to breathe slowly, take in a deep breath and utilize the oxygen around you. Besides it helps with delivering blood to your brain and increasing circulation. It is the best way of relaxation and relieves even other sleep disorders like apnea. Practicing this will reduce snoring when sleeping.

Adjust your pillow

To open your airways, you may need to elevate your head when sleeping. This way breathing is easy. Be careful however not to raise your head too high as this could obstruct airways causing you to snore. With regards to resting your head ensure your pillow is not too flat and not too fluffy. Your head and neck should be in a proper position to help you with breathing which should be the work of a pillow.

Keep up housecleaning

Cleaning could be much fun doing. You should ensure your living quarters get span and spick. It helps to keep off allergens like dust, pollen and other irritants that may congest your airways which contribute to snoring. Change your air filters regularly, and it will pay off in reducing snoring.

Exercise the tongue and throat

By making your tongue and throat muscles stronger, you can reduce snoring since this reduces chances of the muscles limply slipping backward when resting. Older people tend to snore more because their tissues lose elasticity and strength filling their airways more. Exercises that help people with swallowing problems will aid snoring problems too.

Humidify your room

Sleeping in a dry room contributes to your snoring. Dry air tends to dry your throat and membranes of your nose causing congestion. It restricts the air movements making your tissues vibrate. Buying a humidifier to humidify your room more so if you live in a tropical location helps with snoring issues. You can add eucalyptus oil and peppermint to your humidifier to help with clearing your sinuses and opening your airways while sleeping.

Snoring is more of a tricky condition since it does not have an outright cure. You can only lessen snoring by having some of the above lifestyle changes at your home. You need to figure out the cause of your snoring to know how to combat it.

Stomach

How To Get Rid Of Bloating And Gas

Sep 16, 2016 by Kathleen Shaffer 0 Comments #breakdown, #food, #stomach

Gas and bloating are uncomfortable and embarrassing situations that may crop up when in a meeting in a more or less silent room. These intestinal gasses are just a symptom and not an illness. It may be associated with many causes meaning there could be many ways of controlling it.

Remedies to gas and bloating

Pumpkin

Gas in the stomach is often due to improper digestion the reason why fiber foods cause issues like flatulence. Fiber tends to be hard to digest hence passes through the get in bulk. Failure of food to break down in your small intestine implies it has to go to the large intestine where natural bacteria use it up. The by-product of these bacteria eating up the food is gas. Pumpkin helps because it reduces the gas created. Eat pumpkin along with any meal to solve this problem.

Activated charcoal

Activated charcoal is made from natural charcoal except that it is oxidized with steam hence developing pores. These pores will act as spaces to trap chemicals. This is why it helps people with gasses and those that have the drug overdose. It will, therefore, absorb the gasses released by the bacteria in your intestines. Ensure you consult your doctor before using activated charcoal.

Chewing thoroughly

In most cases, gas is as a result of food that we find difficult to break down. Chewing your food thoroughly means digestion will take place faster. And pass into your system with ease. This way food does not stay long in the intestines which will cause more gas.

Lemon water

Lemon is good for easing gas pains in your stomach. The acidity of lemon activates production of HCL that effectively breaks down the food. The more the HCL, the better the food breakdown meaning less gas and bloating. Water keeps your digestive track smoothly moving along. A glass of lemon water will keep you away from doctors. Moreover lemon help enzymes of the liver work efficiently.

Anise seeds

Anise seeds have antispasmodic properties that help relax the digestive track. It also has carminative properties which make it naturally expel gas and relieves you from bloating. You can add anise seeds in water to alleviate these stomach gasses. It is equally suitable for children and should be considered by parents with babies.

Gas occurs in our stomach naturally. Using ways to shy away gas may end up causing you more trouble. These gasses when they leak can create uncomfortable situations. Keeping these remedies in store help make your digestion regular and in line.