Endorphins, Dopamine, Serotonin, Norepinephrine, and Mood Regulation

FAQs List

Will exercising regularly improve my mood?

Yes — exercising regularly can improve your mood, and there’s quite a bit of science behind it.

When you work out, your body releases endorphins, sometimes called “feel-good” chemicals, which can reduce feelings of pain and stress while boosting a sense of well-being. Exercise also influences other brain chemicals like dopamine, serotonin, and norepinephrine, which play important roles in mood regulation. Beyond brain chemistry, regular physical activity can help your mood in other ways: • Reduced stress: Exercise lowers cortisol (the stress hormone) over time. • Better sleep: Quality rest makes it easier to regulate emotions. • Increased confidence: Seeing your body get stronger or more capable can boost self-esteem. • Social interaction: Group workouts or team sports can combat loneliness. • Sense of routine and accomplishment: Finishing a workout can give you a small daily win, which adds up. For many people, even 20–30 minutes of moderate activity a few times a week can make a noticeable difference in mood — though benefits tend to be strongest when you stick with it over time.

Training or working out regularly is the key

How often should I train per week?

Did You Know? Exercising regularly can improve your mood, and there’s quite a bit of science behind it - Read the rest of FAQs to learn more.

This depends on the SMART goals we help you to establish and on client-specific capabilities. As a general recommendation, the baseline should be some sort of step goal with daily movement. The current recommendations starts at 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity, or a combination of both, preferably spread throughout the week. However, if you sit on the couch eating chips 6 days per week, exercise only once per week, you probably won’t achieve your goals. Your personal trainer can help you understand the recommended frequency of training, so it is important to let them know your availability and plan the schedule together. This will help you commit to the provided program.

It's Time Health and Wellness Journey together with you for weight loss

Will my program be personalized?

Let's journey together and help you create your personalized plan

Absolutely! Every client will receive a personalized program that suits their needs! Careful consideration will be administered to each fitness or nutrition plan. It also depends on the plan that the client picked. That is why it is critically important to answer questions that involve your likes and dislikes, goals, and health conditions.

Why is it important to have accountability when trying to lose weight?

How do you track progress?

Accountability is one of the most powerful factors in successful weight loss because it keeps you consistent, honest, and motivated - especially when willpower dips!

Progress can be tracked through several different metrics once again depending on the client’s SMART goals. Everyone’s definition of progress is different. Progress can come in many different forms, as long as we observe progress towards the client’s goal that will always be considered progress and a success! Depending on the plan you choose, progress will be measured and monitored between you and your health coach/personal trainer. Knowing these stats can help you stay motivated and see the effectiveness of the program. Here's a few examples of what can be tracked: Daily steps, Calories/Meals, Water intake, Sleep, Weight, Check in with coach, participation with challenge/group, non-scale victories, etc. Again, what we track will vary from plans to plans. But they should include tracking, progress, support, reflection, motivation with action steps and frequency.

Importance of a clear, professional, and client-friendly personal trainer cancellation policy

What happens if I need to reschedule?

We believe in a clear, professional, and client-friendly personal trainer cancellation policy. Maintaining a good relationship with all our clients is important to us. Your success is our success!

Clients should be aware of the trainer's policies regarding rescheduling and cancellations. As a general rule, if it is a one-on-one consultation, please reschedule 24 hours before the appointment time. When it comes to group classes, there’s no need to cancel since these classes are prepaid and will continue with and without you. There are no refunds for group classes once you have started the first class. If you miss a scheduled session without notice, it will be counted as a completed session and will not be refunded or rescheduled. We understand "things or situations" happens which may cause a late arrival. If you arrive late, the session will end at the scheduled time.

Realistic, healthy rate of average fat loss: Half a pound to one pound per week! That's sustainable weight loss which preserves muscle, and supports long-term results. As you get used to the program, it's possible to healthily up the weight loss to 1.5 - 2 pounds a week.

What kind of results can I expect, and how long will it take?

Dedication to your life changing new and healthy habits

We believe that you will enjoy long term, life-changing results. The time it takes to see the desired results depends on the dedication of the client to collaborate and fulfill their potential with the coach. Results also vary based on a client’s goals and lifestyle! We can guide you, help with goal setting, educate you, but in the end it is your own responsibility to complete your exercises and follow nutrition tips.

There are plenty of exercise from beginning to moderate using your own bodyweight. That means no equipment is needed and it's perfect with a nutrition plan.

Do I need to buy equipment or go to a gym?

Full Body Circuit Workout

The short answer is no, where your coach can plan accordingly to accommodate the personalized plan and SMART goals. Although even minimal amounts of equipment can be beneficial to make the most out of time spent training. Investing in a gym membership is an incredible accountability tool to get out of the house and remain motivated! The wide variety of equipment at a gym can potentially significantly enhance training! Some clients may prefer training at home, so it is important to know if equipment is required or if sessions can be conducted without it. A full-body circuit workout has many benefits. Combining resistance training with cardio exercises can elevate your heart rate and improve muscular endurance. Using aerobic exercises in your circuit training such as skipping rope, jogging or fast walking on the spot will increase blood circulation and your heart rate. Most people experiences improved sleep patterns, less stress, better health which leads to weight loss. A full circuit can involve squats, bird dog, incline push-ups (against a wall or counter), lunges, glute bridges, and wall sit. There are plenty of exercises to choose from. Let us know is you need some ideas. We can help create your 4 week/6 week/8 week/12 week program to include the exercise moves, instructions, tips, and the muscles being activated with the movement. Remember, you can exercise at home, with a friend, or at the gym.