Key Takeaways

• Exercise promotes the generation of dopamine, norepinephrine, and serotonin within the brain, thereby yielding comparable neurological outcomes to the stimulant methylphenidate (Ritalin). Regular physical activity can stimulate the brain, increasing the levels of dopamine, therefore the ability to focus and pay attention is increased.
• In individuals with ADHD, coping with attention-related challenges is a common occurrence. Dr. Kahn emphasizes that this symptom is frequently misconstrued; rather than simply being a lack of attention, it entails directing attention inappropriately or struggling to concentrate on relevant elements within a given environment.
•  According to researchers, a comprehensive exercise regimen that combines cardiovascular and strength training, performed for a minimum duration of 45 to 60 minutes, at least three times per week, over a period of three months or more, yields optimal benefits in reducing symptoms of anxiety.
• Exercise offers relief from symptoms associated with anxiety and depression. Insomnia often coexists with anxiety and depression, as these conditions manifest in anxious thoughts, worry, and stress that can disrupt sleep onset. Exercise alleviates these symptoms by triggering the release of endorphins, which positively impact sleep quality.

Introduction

Findings

ADHD

Improved Focus and Attention

• Exercise promotes the generation of dopamine, norepinephrine, and serotonin within the brain, thereby yielding comparable neurological outcomes to the stimulant methylphenidate (Ritalin). Regular physical activity can stimulate the brain, increasing the levels of dopamine, therefore the ability to focus and pay attention is increased.
• Individuals with ADHD commonly experience impaired executive functions such as multitasking, organizing or planning, paying attention, and managing time. Regular exercise holds promising potential as a treatment approach to improve executive function, a primary skill set adversely affected by the condition.
• A comprehensive study involving 115 adults, 61 of whom had a history of childhood ADHD diagnosis, revealed notable deficiencies in executive functions among those with ADHD. Nevertheless, there exist several strategies for enhancing executive functions, and engaging in physical exercise is among them. A recent investigation involving 206 university students discovered a correlation between the overall amount of daily exercise performed and their levels of executive function improved.

Reduced Impulsivity

• In individuals with ADHD, coping with attention-related challenges is a common occurrence. Dr. Kahn emphasizes that this symptom is frequently misconstrued; rather than simply being a lack of attention, it entails directing attention inappropriately or struggling to concentrate on relevant elements within a given environment.
• Research has indicated that exercise can have a moderating effect on an overactive brain, enabling individuals with ADHD to effectively filter out extraneous stimuli. Furthermore, Dr. Kahn highlights that additional studies suggest exercise may have the potential to diminish impulsivity, facilitating improved decision-making processes.
• To clarify the underlying mechanism behind the impact of exercise on individuals with ADHD, the key lies in dopamine. Dr. Kahn offers a straightforward rationale, stating that both stimulant medications and vigorous exercise induce the stimulation of dopamine, thereby modulating energy levels to a more customary range. Consequently, this enhanced neurotransmitter functionality enables individuals' brains to perform their innate functions without the constraints imposed by ADHD.

Better Mood

• Additional significant impacts of exercise on the brain encompass enhanced mood and the cultivation of a sense of well-being.
• Engaging in a high-intensity strength workout or a satisfying run, commonly referred to as a "runner's high", arises from the release of chemicals in the brain, predominantly endorphins and endocannabinoids. These substances play a role in the amelioration of mood subsequent to exercise.
• Moreover, a comprehensive study involving 611,583 adults revealed a strong correlation between physical activity and a decreased likelihood of developing depression. Hence, regular exercise not only has the potential to elevate your mood but also holds promise in the prevention of depression.

 

Source

 

Anxiety Disorder

Reduced Anxiety Symptoms

•  According to researchers, a comprehensive exercise regimen that combines cardiovascular and strength training, performed for a minimum duration of 45 to 60 minutes, at least three times per week, over a period of three months or more, yields optimal benefits in reducing symptoms of anxiety.
• The study reported that most participants in the treatment groups experienced a transition from moderate to high levels of anxiety at baseline to a state of low anxiety after three months of regular exercise. Notably, among those engaging in exercise at a relatively low intensity, the likelihood of improvement in anxiety symptoms increased by a factor of 3.62. Meanwhile, individuals engaging in higher-intensity exercise had a 4.88-fold greater chance of experiencing improvement.
• Lead author of the study, Malin Henriksson, a doctoral student at Sahlgrenska Academy at the University of Gothenburg and a specialist in general medicine, emphasized the significance of an intensity trend for improvement, whereby the greater intensity of exercise correlated with more pronounced enhancements in anxiety symptoms, as stated in a press release from the university.
• Dr. Gaynes remarks that these findings corroborate his own observations in treating individuals, indicating that exercise can be a valuable adjunct to existing strategies for managing depression and anxiety. He further asserts that exercise interventions are low-risk, cost-effective, and predominantly yield positive side effects. In essence, there are a few downsides to incorporating exercise as a therapeutic modality.

Improved Sleep

• Exercise induces fluctuations in core body temperature. During physical activity, body temperature rises, and subsequently, after exercise, the body's temperature decreases. This decline in temperature resembles the natural cooling process that occurs before sleep, signaling to the brain that it is time to rest.
• Exercise offers relief from symptoms associated with anxiety and depression. Insomnia often coexists with anxiety and depression, as these conditions manifest in anxious thoughts, worry, and stress that can disrupt sleep onset. Exercise alleviates these symptoms by triggering the release of endorphins, which positively impact sleep quality.
• Exercise has the potential to readjust one's internal body clock. Individuals experiencing insomnia due to a misalignment of their circadian rhythms may naturally feel more tired later at night than the typical sleep pattern. By timing exercises appropriately, it can assist in resetting the body clock, enabling an earlier onset of sleep. Furthermore, certain forms of exercise, such as running, enhance serotonin levels (a hormone involved in the sleep-wake cycle), potentially improving serotonin metabolism and promoting sleep regulation in the brain.

Increased Self-Efficiency

• Self-efficacy plays a crucial role in Social Cognitive Theory (Bandura, 1997), wherein an individual's perception of their ability to exert control over potential threats significantly influences anxiety arousal. Self-efficacy represents one's belief in their capacity to succeed in specific situations.
• Individuals with high self-efficacy exhibit lower levels of distressing thoughts and experience reduced anxiety. It has been posited that effective coping with the stress associated with exercise contributes to heightened levels of self-efficacy. As physical fitness improves, individuals perceive increased strength, diminished discomfort, enhanced endurance, and other positive outcomes. In a study investigating the impact of exercise intensity and self-efficacy on anxiety reduction, researchers discovered that self-efficacy, or possessing confidence in one's own capabilities, effectively reduced anxiety during moderate exercise.
• This study suggests that engaging in moderate exercise fosters improved self-efficacy and subsequently leads to decreased anxiety.

 

Source

 

Research Strategy

Key Takeaways

• BodyFit is a company in Aukland, New Zealand, directed by Shane Lyons, a professional athlete and personal trainer. The services offered include personal training, cross-fit boot camp, online group personal training, one 2 one online personal training, online personal training flexibility and mobility, and corporate fitness programs. Additionally, they offer a lower back pain assessment and treatment program and a 3-day detox program.
• ONI is a company in Wellington, New Zealand providing services by personal trainers, sports massage therapists, movement specialists, and nutritionists. The services offered are personal training, mobility training, sports massage therapy, nutrition coaching, and online personal training.
• Maria Clark offers personal training online or in the gym. She offers the flexibility to tailor your needs, to get the results you desire. She has online workout videos available and provides useful information in her blog.
• 515 Fitness provides a 60-minute session as the clientele engages in both verbal dialogue and physical exertion, accompanied by a mental health therapist. This innovative approach combines action therapy endeavors, such as running, paddle boarding, biking, mindfulness, yoga, weightlifting, dancing, art therapy, and an array of other invigorating pursuits. The objective is to ensure a secure and enjoyable environment that propels individuals toward attaining optimal mental and physical well-being. Mental health counseling has gained the attention of numerous insurance providers who have partnered with 515 Fitness, resulting in bundled coverage for therapy sessions.
• True Mind+Body was co-founded by Melissa Novack, LCSW, RYT, and Caroline Novak, LCSW, RYT, PRYT-P, and is located in Northbrook, Illinois. The company offers the following service's psychotherapy+social emotional support, educational assessment+support, summer camps, and mind-body therapy.
• Andy Jackson offers a variety of personal training options. The personal training options are fitness classes, cancer rehabilitation, mental health, lower back pain, obesity & diabetes management, strength & flexibility, and neurological conditions, along with Taekwondo classes.

Introduction

Findings

Online Personal Training in New Zealand

1. BodyFit

•  BodyFit is a company in Aukland, New Zealand, directed by Shane Lyons, a professional athlete and personal trainer. The services offered include personal training, cross-fit boot camp, online group personal training, one 2 one online personal training, online personal training flexibility and mobility, and corporate fitness programs. Additionally, they offer a lower back pain assessment and treatment program and a 3-day detox program.
• The company offers a free 7-day trial, along with different pricing levels pertaining to the service.

•  "Chek" Personal Pack - $320
•  Corrective Exercise - $67/session, each session is 45 minutes
•  Tanden Training - $65/session, each session is 35 minutes
•  Personal Training - $55/session, each session is 35 minutes
•  Cross Fit Bootcamp (6 weeks) - $12/session for 3x a week, $15/session for 2x a week, and $20/session for 1x a week
•  Online Personal Training - $125/week for 3x a week, $90/week for 2x a week, and $45/week for 1x a week

• BodyFit utilizes the Zoom platform for delivering its virtual services.

 

Source

 

• The competitive advantage for BodyFit is that they provide continuous expert guidance and support in exercise, fitness, and nutrition, accompanied by personalized goal-setting assistance, a wealth of informative resources, and precise measurement of your progress. This exceptional combination of services ensures swift and noticeable transformations, allowing you to experience tangible improvements without delay.
• Body Fit reaches its audience through YouTube videos, Facebook, Instagram, and Newsletter subscriptions. The message around BodyFit is the versatility that they offer. A complete total health and wellness gym to fit all your needs. Examples of recent advertising or campaigns can be found here and here.
• We found these 2 reviews on Google about BodyFit.
•  Kainaz Mehershani "Absolutely love the Saturday morning box fit session in the park !! Thanks for making it so much fun 🤩"
•  Jody Knight "Shane is an awesome trainer. I love both his boot camp style training and his studio sessions. Everyone is super welcoming and we always have lots of fun and get great results. It is a great community to be part of!"
• The official website for BodyFit can be found here.

2. ONI

• ONI is a company in Wellington, New Zealand providing services by personal trainers, sports massage therapists, movement specialists, and nutritionists. The services offered are personal training, mobility training, sports massage therapy, nutrition coaching, and online personal training.
• Information on pricing for their services is not available, it does require you to book a consultation to receive pricing.
• The delivery of virtual services is provided by using ONI Personal Trainer Software.
• The competitive advantage ONI offers comprises a highly skilled collective of personal trainers, sports massage therapists, movement specialists, and nutritionists. The operational philosophy revolves around achieving tangible outcomes in functional wellness, equipping individuals with the tools to surmount impediments such as discomforting movements and exasperating constraints. They place great significance on facilitating unhindered mobility and optimizing your capabilities across all facets of fitness, thereby enabling the attainment of your aspirations and fostering self-reliance within a lifestyle that brings genuine contentment.
• ONI reaches its audience through social media platforms such as Facebook, Instagram, and Newsletter subscriptions. We did find 2 videos on YouTube posted 3 years ago. ONI advertising on social media platforms focuses on providing proper techniques. The videos show examples of proper techniques for peak performance. Examples of the most recent advertising campaigns on Instagram can be found here.
• We found these 2 reviews on Google about ONI.
•  Clarrie Macklin "I’ve had a fantastic personal training experience with ONI. When I started with Harriet, my shoulders had very limited mobility and there were many basic gym movements I couldn’t do. Harriet has been incredibly patient with my back and shoulder pain while still providing the challenges I need to build strength. Harriet’s attention to detail and encouragement have helped build a positive relationship to the gym and my body. A year on, I am spending most days pain free and am doing movements I thought I’d never be able to do! So stoked to finally be able to squat and deadlift weights without fear of injuring myself. While I still get the occasional flare-up of shoulder and back pain, I feel that Harriet has helped me develop a practice of mindful exercise that empowers me to recover and quickly get back on track with strength building. I would highly recommend Harriet as a personal trainer!"
•  Harriet Judd "I first started my PT journey with Harriet back in 2021 after a hectic time with lockdown, work and study on the back of several years of shift work. I was really nervous to get started, having never been in a gym before and watching my fitness rapidly decline over the years. But, Harriet put me instantly at ease. Her manner is both positive and encouraging. She has worked alongside me for the last few years and it has honestly been life changing! My goal was to feel strong and empowered with my training and I have achieved that and some! I have gone from not being able to squat without pain to squatting over 60kg! From not being able to deadlift to lifting more than my own body weight. And most importantly, from feeling tired and like I can't keep up to feeling strong and capable. I would highly recommend working with Harriet, she is knowledgeable, encouraging and empowering to train with!"
• The official website for ONI can be found here.

 

Source

 

3. Maria Clark Personal Trainer

• Maria Clark offers personal training online or in the gym. She offers the flexibility to tailor your needs, to get the results you desire. She has online workout videos available and provides useful information in her blog.
• Maria Clark provides 3 different online personal training packages:
•  Fit Forever - $15/week
•  Shape Up Your Life - $30/week
•  Ultimate Body Transformation - $60/week (8-week program)

• The delivery of virtual service is provided by their Personal Trainer App.
• The competitive advantage is the affordability, convenience, and flexibility to achieve fitness goals. With the fitness app used, communication and motivation are at your disposal, which provides results.
• Maria Clark reaches her audience through social media platforms such as Facebook, Instagram, and Youtube Channel. The central message surrounding her posts is proper techniques, exercises, and videos with instructions. She uses the platforms to promote her business and what she can do for you. Examples of the most recent advertising campaigns can be found here and here.
• We found these 2 reviews on Google about Maria Clark Personal Trainer.
•  Taylor Oliver "I did 6 weeks with Marias App and saw results, Excercises are great and achieveable! Loved it! Highly recommend!"
•  Bill Raynell "In March 2022 I asked Maria to coach me through to the NZ Masters Games in February 2023 where I wanted to bring home a medal from Indoor Rowing in the 70 - 80 year age category. The result was two Golds and one Silver. I definitely could not have done it without you Maria. I cursed you often but I knew I had to do the work you set me, and the results proved it. Thank you. You are awesome. We are currently working towards a NZ record next year."
• The official website can be found here.

 

Source

 

Personal Mental Health Training

1. 515 Fitness Inc.

• 515 Fitness provides a 60-minute session as the clientele engages in both verbal dialogue and physical exertion, accompanied by a mental health therapist. This innovative approach combines action therapy endeavors, such as running, paddle boarding, biking, mindfulness, yoga, weightlifting, dancing, art therapy, and an array of other invigorating pursuits. The objective is to ensure a secure and enjoyable environment that propels individuals toward attaining optimal mental and physical well-being. Mental health counseling has gained the attention of numerous insurance providers who have partnered with 515 Fitness, resulting in bundled coverage for therapy sessions.
• The information on pricing is not available, you must contact them, however, they do accept insurance.
• Personal mental health training provided by 515 Fitness offers 3 locations, with 18 private studios.
• The competitive advantage is you receive personalized training, with therapy in one session. The cost is minimal, with insurance accepted, and all sessions are in a private studio.
• 515 Fitness reaches its audience through social media platforms such as Facebook, Instagram, LinkedIn, and Twitter. The central message provided in the advertising is putting yourself first. They emphasize the fact that mind and body fitness go hand-in-hand. Examples of their most recent advertising campaigns can be found here.
• We found these 2 reviews on Google for 515 Fitness Inc.
•  Tina Johnson "Some therapists are decent but if you really need trauma work or intensive CBT, you likely won't get it here. Oh but they will charge your insurance for what a PhD level psychologist gets paid! Fitness model doesn't really work either. You can't talk through much while counting push-ups and few of the staff actually have any fitness training, which isn't safe for clients. And I recently got charged $50 for a same day cancellation after they changed therapists for my child 4 times in the last 2 years, stating that we had 3 others in the past that they chose to be lenient on and not charge. However, the statement I received only showed 2 in 2021 and at least one was not canceled. Didn't respond to me after I sent a screen shot of the insurance charge for that day. Will never return again. Very unprofessional and poor business model for clients and staff."
•  Maribeth Hines "My daughter and I both see therapists at the Coal City location and have truly had very good experiences with both Liz and Mckenzie. They have helped us in our struggles with our mental health, communication and grief."
• The official website for 515 Fitness Inc. can be found here.

 

Source

 

2. True Mind+Body

• True Mind+Body was co-founded by Melissa Novack, LCSW, RYT, and Caroline Novak, LCSW, RYT, PRYT-P, and is located in Northbrook, Illinois. The company offers the following services for psychotherapy+social emotional support, educational assessment+support, summer camps, and mind-body therapy.
•  Pricing is available by contacting them to set up a consultation. They do accept Blue Cross Blue Shield PPO.
• True Mind+Body offers therapy sessions, and are available at their location.
• The competitive advantage of True Mind+Body is they offer services for the entire family in one location. Strengthening your mind and body in one session and one location to achieve peacefulness from the inside out.
• True Mind+Body reaches its audience through social media platforms such as Facebook, and Instagram. There are LinkedIn profiles available for individual employees, however, they are not publicly available. Additionally, we did find a recent article featuring the company in the NY Times. The central message provided in their social media posts is geared toward inspiration. Examples of their most recent advertising campaigns can be found here.
• We found these 2 reviews on Google for True Mind+Body.
•  Mohammed Syed "Grateful for Jackie Bernfeld!!"
•  Payton Friedman "The yoga teachers are amazing I had a great experience there I would recommend to come to true mind and body"
• The official website for True Mind+Body can be found here.

 

Source

 

3. Andy Jackson Personal Trainer in Northampton

• Andy Jackson offers a variety of personal training options. The personal training options are fitness classes, cancer rehabilitation, mental health, lower back pain, obesity & diabetes management, strength & flexibility, and neurological conditions, along with Taekwondo classes.

• Pricing is only available by contacting Andy Jackson at his studio or filling out the contact form online.

•  Personal training for mental health is available at the studio location.
• The competitive advantage offered by Andy Jackson focuses on adhering to a consistent and carefully structured exercise regimen that may hold the key to your needs. At the studio, he veers away from traditional treadmills and bulky gym equipment. Instead, he collaborates to design a meticulously tailored exercise program that incorporates a diverse range of engaging activities, ensuring both variety and stimulation throughout your fitness journey.
• Andy Jackson reaches his audience through social media platforms such as Facebook, Instagram, YouTube Channel, Twitter, and LinkedIn. He has advertisements with a local news site and HeyGyms for his business. He also provides a fitness blog on his website where you can sign up for a copy of those blogs sent directly to you via email. The central message is about well-being, healing from the inside out, and being active. With his 14 years of experience and his continued education. Examples of his most recent advertising campaigns can be found here and here.
• We found 2 reviews on Google for Andy Jackson Personal Trainer.
•  Denise Fisher "Excellent PT"
•  Christopher Lumsden "I've been training now with Andy for a couple of years and I can highly recommend training with him. He is a class above the standard PTs and is always honing his craft, so that his clients can benefit. When I first started, Andy identified that I had weak points in my structure and has helped me target them, which has in turn improved my fitness, flexibility and structural strength. I really noticed the difference when I was skiing, my technique and endurance really improved and I no longer suffered from sore knees or back in the evenings. Andy also introduced me to Silat Fitrah, which is awesome. Thanks for all you help and continued support."
• The official website for Andy Jackson Personal Trainer in Northampton can be found here.

 

Source

 

Research Strategy