Is Your Fitness Routine Tough Enough

While we all have different fitness goals, most of us workout to lose weight or to help our bodies stay fit and healthy longer. We may even be training for a marathon or a different sort of sports competition. So, how can we determine if we are working out at the proper level of difficulty to ensure we keep seeing the necessary results? It can be truly difficult at the beginning of our fitness routine to know what our limits may be and how hard we need to work to progressively achieve our fitness goals.

Assess your current fitness level

When you are new to a fitness routine it is very important to determine your current fitness level. You need look at many different aspects of your fitness routine. If you lift weights you can look at how much weight you can lift, how many reps you can do, and how you feel the next day. If you are doing cardio or running you can measure your speed, how long you can maintain that speed or the length, which can include the time or distance of your runs. There are many ways to evaluate your runs without the needs of a personal trainer. However, it may be much easier for a personal trainer to gauge your fitness level, but the choice is up to you.

Keep a written record

This goes along with your evaluation. Once you evaluate your fitness level make sure to take all the necessary notes. You do not want to forget everything in your evaluation and having a written record will ensure that you don’t. It can also help you see when you are plateauing and will help you see when you need to increase or relax your fitness routine. Your notes will let you make sure that you do not take it too easy or push yourself too hard. You do not need to have a pen and paper journal these days. You can use the internet or your smartphone to track your fitness routines. There are many different tools available to help you keep track of your fitness routine.

It can be easy to give up on your fitness routine in the beginning. However, you need to stick with it to ensure you can achieve the results you are seeking. No one sees results immediately, and the first few workouts you do may have you feeling sore and strained. But, if you can stick to your fitness routine, you will soon find your rhythm and start feeling and looking better.

- See more at: http://www.9round.com/blog/is-your-fitness-routine-tough-enough/

3 Facts About Kickboxing Everyone Thinks Are True

Kickboxing has become very popular in the last few years. There are probably a few fitness centers in your town that feature some sort of kickboxing fitness routine. There are infomercials advertising kickboxing, and you can see it on tv and in the movies. Researchers have conducted countless studies and released their findings on the numerous benefits of kickboxing as a fitness routine. However, there are many things that people still do not know about kickboxing, and there are an abundance of myths floating around about kickboxing that many people believe to be true.

Kickboxing is hard to learn or master.

Many people think that you have to already be fit and inhumanly flexible to learn kickboxing. They believe that if you are new to the fitness scene it would be almost impossible to take up kickboxing. This is just not true. You do not have to be in the perfect shape or extremely flexible to start a kickboxing fitness routine. Kickboxing will help you become fit and flexible. All you need to do is have patience and keep working at it. It is just like any other fitness routine, take your time and listen to your instructors and you will be performing your routines perfectly in no time.

Kickboxing is dangerous.

Kickboxing is a full contact sport, and as with all full contact sports, there is a risk of injury. However, if you follow all the safety precautions and pay attention, your chance of injury is very slight. There is also different forms of kickboxing available today. If you do not feel comfortable or want to participate in full contact kickboxing, there are other options available. You can join a cardio kickboxing class or another kickboxing class that only teaches the movements and techniques of kickboxing and does not participate in the full contact aspect of the sport. If you play it safe and listen to your instructor there will be nothing to worry about.

Kickboxing promotes violence.

Some people think that because kickboxing is a full contact sport that it promotes violence. This is also not true. It is in fact quite the opposite. As with any form of martial arts, it promotes focus and discipline. Kickboxing can help its participants gain inner and outer peace. From the outside looking in, it is easy for most people to assume that kickboxing teaches its participants how to be violent and fight; however, the techniques taught in kickboxing should only be used for self defense.

    There are many benefits associated with participating in a kickboxing fitness routine. In order to capitalize on these benefits, you should keep an open mind and look forward to learning something new. You should never let your preconceived notions stop you from experiencing something that could help you remain fit and healthy while having fun at the same time. You could really enjoy a kickboxing fitness routine, so before you judge it, you should take the time to try it.

- See more at: http://www.9round.com/blog/3-facts-about-kickboxing-everyone-thinks-are-true/

9Round Virginia Beach Is Now Open

9Round is proud to announce the newest member of the 9Round family. 9Round Virginia Beach is now up and running. They hit a few snags along the way and their March 31st opening was delayed until April 8th. However, everything is completely operational now. We are conveniently located at 2301 Urchin Rd Virginia Beach, VA 23451 and encourage you to stop by and experience our one of a kind fitness routines. The first trial workout is always on us to help you get an idea of what our fitness routines will involve before you become a member.

9Round focuses on techniques from boxing and kickboxing and uses a circuit training format revolving around nine challenging fitness stations. Each station will last for three minutes. Because of our format we can offer our members a thirty minute full body workout with no class times. You can come by at your convenience because a new workout starts every three minutes. 9Round Virginia Beach offers its clients a month of unlimited workouts for only $49, which includes the gloves and wraps, a certified 9Round trainer to oversee all of your fitness routines and a convenient online nutrition guide to help you maintain a healthy diet and give a little added boost your weight loss results.

The new owners of 9Round Virginia Beach, Jenna and Jeff Brown are no strangers to the 9Round fitness concept. They are the current owners of 9Round Hampton Roads in Chesapeake, VA. They enjoyed owning their first 9Round so much that they could not wait to open their second location. They are happy to be helping the members of their Virginia community reach their health and fitness goals. It can be truly inspiring to see how much of a change you can make in someone’s life just by showing them a way that can actually work in helping them lose weight and achieve an overall healthier self. They are looking forward to successfully running their two franchises, and who knows, maybe opening more in the future.

If you would like more information on 9Round Virginia Beach or would like to stay up to date on any current gym news feel free to stop by their website or their facebook page. You can also stop by their location or call them with any questions or concerns at 757-321-2933. We look forward to hearing from you and can not wait to give you the chance to experience the 9Round fitness concept. We know you will be hooked just as we were.

If you are wanting to take the plunge and are interested in owning your own 9Round fitness franchise take a second to look at our franchise web page. We have many answers to the most common questions our future franchise owners have, and if we do not address any questions or concerns you may have you can contact us directly through the website. If you like what you see and can not wait to get in on owning your very own 9Round franchise, you should go ahead and fill out the request for consideration form to get on the fast track to owning your own business.

- See more at: http://www.9round.com/blog/9round-virginia-beach-is-now-open/

3 Facts About Kickboxing Everyone Thinks Are True

   

 Kickboxing has become very popular in the last few years. There are probably a few fitness centers in your town that feature some sort of kickboxing fitness routine. There are infomercials advertising kickboxing, and you can see it on tv and in the movies. Researchers have conducted countless studies and released their findings on the numerous benefits of kickboxing as a fitness routine. However, there are many things that people still do not know about kickboxing, and there are an abundance of myths floating around about kickboxing that many people believe to be true.

Kickboxing is hard to learn or master.

Many people think that you have to already be fit and inhumanly flexible to learn kickboxing. They believe that if you are new to the fitness scene it would be almost impossible to take up kickboxing. This is just not true. You do not have to be in the perfect shape or extremely flexible to start a kickboxing fitness routine. Kickboxing will help you become fit and flexible. All you need to do is have patience and keep working at it. It is just like any other fitness routine, take your time and listen to your instructors and you will be performing your routines perfectly in no time.

Kickboxing is dangerous.

Kickboxing is a full contact sport, and as with all full contact sports, there is a risk of injury. However, if you follow all the safety precautions and pay attention, your chance of injury is very slight. There is also different forms of kickboxing available today. If you do not feel comfortable or want to participate in full contact kickboxing, there are other options available. You can join a cardio kickboxing class or another kickboxing class that only teaches the movements and techniques of kickboxing and does not participate in the full contact aspect of the sport. If you play it safe and listen to your instructor there will be nothing to worry about.

Kickboxing promotes violence.

Some people think that because kickboxing is a full contact sport that it promotes violence. This is also not true. It is in fact quite the opposite. As with any form of martial arts, it promotes focus and discipline. Kickboxing can help its participants gain inner and outer peace. From the outside looking in, it is easy for most people to assume that kickboxing teaches its participants how to be violent and fight; however, the techniques taught in kickboxing should only be used for self defense.

    There are many benefits associated with participating in a kickboxing fitness routine. In order to capitalize on these benefits, you should keep an open mind and look forward to learning something new. You should never let your preconceived notions stop you from experiencing something that could help you remain fit and healthy while having fun at the same time. You could really enjoy a kickboxing fitness routine, so before you judge it, you should take the time to try it.

- See more at: http://www.9round.com/blog/3-facts-about-kickboxing-everyone-thinks-are-true/

9Round Review Featured on Fit Bottomed Girls

    

Jennifer Schlozman is a former Weight Watchers Leader Ambassador who is also a runner and a triathlete. She likes to write about her mommy fitness adventures on Fit Bottomed Mamas and Fit Bottomed Girls. Just recently, she had the chance to visit 9Round. She liked it so much that she decided to write a review on her experiences with her first 9Round workout to be featured on the Fit Bottomed Girls website.

First impressions

First impressions are important, and we want our fitness centers to give off a great vibe. According to Schlozman, when she first walked through the door she thought of Rocky. The owner Phil greeted her and her husband as they came in and made them feel welcomed. He was very knowledgeable and explained the gym setup and fitness routine to them. The gym had a small and intimate type of setting in her opinion. She was feeling big and bad from the lighting. It made her feel empowered and ready to put on her gloves and break in all the heavy bags.

The Routine

9Round’s fitness routine revolve around nine challenging stations. Each station features a different exercise and lasts for three minutes. According to Schlozman, each station had a sign instructing you through the circuit. The owner, Phil, gave them a quick overview and walked around, focusing on their form during the 30 minutes. He started a timer on the wall that had three lights — one for the circuit, a 30-second buzzer for one last push and the last buzzer to complete the circuit. Between the third and first buzzer he had them do some Tabatas; then as soon as that first buzzer rang, they were on to the next circuit.

Exercise High

Schlozman found the 9Round fitness routine to be a go, go, go type of fitness routine, which also happens to be just what she loves! Schlozman stated that once she had her gloves on, she felt like a real competitor! She was giving it her all and having a great time punching, kicking, lifting, pulling and pushing so many different bags! The music was pumping, and Phil was shouting words of encouragement. It was so much fun! She and her husband both felt pumped up from the heavy breathing and all the bags moving simultaneously.

    9Round is the perfect way for even the busiest person to fit in a full body workout that is guaranteed to give you the results you want. The routines are only thirty minutes long, and the best part is that there are no class times. You can walk into your local 9Round any time they are open and start your workout. So, in the words of Schlozman, “Have fun, put your dukes up and tell them Fit Bottomed Girls sent you!”

- See more at: http://www.9round.com/blog/9round-review-featured-on-fit-bottomed-girls/

How to Get a Full Body Workout in Only Thirty Minutes

There are many reasons to choose a kickboxing routine as your go-to fitness routine. It is the perfect way to burn fat and lose weight for the beginning of bikini season. Kickboxing gives you a full body workout in one routine because every one of your muscles are engaged in this fitness routine. You can target different problem areas, such as your arms, abs, butt and legs in just one workout. The average kickboxing fitness routines can burn around five hundred to eight hundred calories per hour. By incorporating the whole body, you can burn the maximum amount of calories per workout allowing you to achieve the results you want quickly. Through the many kicks and punches, you can get just a little bit closer to achieving the body you crave.

A 9Round fitness routine

At 9Round Fitness we offer our clients a proven kickboxing fitness routine that is guaranteed to give them the results they want. A 9Round kickboxing fitness routine only lasts for thirty minutes. Our clients can achieve a full body workout in only thirty minutes. Each 9Round fitness routine works every muscle in your body simultaneously, with no complicated machines or complex aerobic routines. It is a simple and all consuming workout that can be tailored to you to help you achieve the results that you need. 9Round prides itself on helping our clients achieve their fitness goals quickly, and it is one of our greatest pleasures to see our clients succeed. We want our clients to have fun and enjoy their workouts to keep them engaged and interested in getting fit. It can also help you get through your workout because if you are more involved and enjoying your workout, the thirty minutes will be over before you even know it.

    Kickboxing is an intense workout that burns a lot of calories. It is a great way to stay fit and have some fun while getting healthy. This total body workout that can increase your stamina, flexibility, and strength all while listening to your favorite dance mixes. Is there any wonder why it is gaining such popularity in the US? This fitness routine seems to do it all and even keeps you interested and involved in your workout. It is a workout that pulls you in and allows you to actually surpass all of your preset fitness goals. If you want to learn more about a 9Round fitness routine feel free to visit the 9Round website.

- See more at: http://www.9round.com/blog/how-to-get-a-full-body-workout-in-only-thirty-minutes/

Weight Loss Myths You Shouldn’t Believe

In today’s digital age we are bombarded with information. We can get information all sorts of ways, such as the internet, magazines and newspapers, and tv and movies. However, how do you know if they are telling you the truth? It is easy for people to report things that are supposedly nothing but the facts, and then all of a sudden they get caught in a lie. So, how do you know if all these weight loss and fat busting tips are true? You have to do your research and double check it. You need to make sure the facts are backed up by someone with the right credentials and qualifications. Here we have gathered some of the more common weight loss myths and debunked them.

• You can only get toned abs by doing a lot of crunches. This is not true. Your six-pack abs are already there. You just can not see them because they are hidden under a layer of fat. You can do countless ab workouts and still not achieve a six-pack until you lose this layer of fat. So, in order to get the abs of your dreams you need to be aware of your caloric intake and focus on working out all of the muscles in your body.
• You can target certain problem areas. It would be great if you could pick and choose which area you could lose fat in, but it is impossible for you to decide which area of fat your body is going to burn. Your body burns fat wherever it decides, regardless of what area you are working out. The best way to burn fat and achieve a leaner body is by choosing a fitness routine that works your entire body. This will help give you an overall more toned look.
• You can turn fat into muscle. This saying is totally misleading. Fat is fat, and muscle is muscle. There is no magic trick that will turn fat into muscle. It would be more correct to say that you can eliminate fat and build up your muscles to replace it. Also the best fact is that the more muscle mass you have, the more fat your body will burn. So, to lose the most amount of fat, you should incorporate some weight training into your fitness routine.
• Eating fat makes you fat. Fat does have more calories than carbs and proteins but just eating fatty foods won’t make you fat. You also need to focus on caloric intake. 2,000 calories of fat, protein and carbs is equal to 2,000 calories, any way you look at it. According to Mark Hyman, MD, fat does not make you fat and eating good fats can actually help you stay healthy. You need to have a healthy diet and be aware of how many calories you need to burn to lose any excess fat.

    It can be difficult in today’s world to decipher what is fact and what is fiction. There are so many misleading ideas out there that many of us take for facts; however, if we just did a little digging we would see that there is nothing backing up these supposed truths. It can be extremely beneficial to stop taking things at face value and do all the extra research that we can, especially when it comes to fitness and weight loss techniques.

- See more at: http://www.9round.com/blog/weight-loss-myths-you-shouldnt-believe/

How to Workout and Get in Some Spring Cleaning

The sun is out and the birds are chirping. The plants are blooming and there is warmth in the air. This can only mean one thing, spring is upon us. It is time to shed those winter layers and get out into the world. It is also the time that many of us like to get our houses in order, which is also known as spring cleaning. You can actually maximize your time by getting your house and body ready for spring at the same time.

• Dusting and polishing. This can be an easy chore to overlook. So, when you do it, why not go all in and make up for the time lost? Light dusting can burn around 170 calories per hour, but if you go all in, you know the more intense cleaning and scrubbing, you can burn approximately 204 calories per hour.
• Scrub the bathroom. This is one of my most hated chores, but you have to do it. So, why not turn up the music and get it over with? You can burn up to 231 calories an hour just by cleaning your bathroom and probably work in some light stretching just by trying to clean those hard to reach areas.
• Sweep the floors. A lot of people probably use a vacuum cleaner because they have carpet or it is easier for them, but you can always sweep the garage, patio or the driveway. You can burn 272 calories per hour by sweeping, and you can increase this amount if you try to get all those nooks and crannies. Don’t forget you can also use your broom to knock down those pesky cobwebs.
• Clean the floors. This is a great follow up exercise to sweeping the floors. You can get down on your hands and knees and scrub the floor. Try to get rid of all those stubborn stains stuck in those hard to clean places, and you can burn around 258 calories an hour.
• Rearrange. Everyone loves to give their house a new look for spring. They like to move the furniture around, add new home decor, and get rid of old home decor. Take advantage of all this lifting and moving. The more steps you take the better, so do not hurry yourself too much. You could burn around 240 calories per hour just by reorganizing your house.
• Iron your clothes. Once you have rearranged your house, you can rearrange your closet. It is time to pull all those hidden clothes out of the back of your closet and give them a good ironing. So, turn on some loud music and pull out that ironing board, and know that you can burn approximately 156 calories per hour ironing all your clothes.
• Vacuum the floor. As we said earlier, sweeping helps you burn 272 calories an hour; however, vacuuming only burns 238 calories an hour. It is just a little less, but many of us have carpets and have no choice. However, you can try to up the calories burned by walking around as much as you can and vacuuming the couches and the pillows.

    The next time you feel bad or get down on yourself for not having the time to visit the gym, remember you can burn calories just by doing your housework. However, you should not think that all you have to do to stay in shape is clean your house. It can give you a great workout, but you still need to visit the gym every now and then to get in some different forms of exercise and add some excitement to your routine.

- See more at: http://www.9round.com/blog/how-to-workout-and-get-in-some-spring-cleaning/

How to Play It Safe While Kickboxing

Kickboxing has rose in popularity as the fitness routine of choice for many. It is a great way to improve yourself physically, mentally and emotionally. There are many benefits associated with this routine. Many women are attracted to a kickboxing fitness routine because it is a proven and fast way to lose that excess weight. It can tone and shape your body in no time. However, as with any type of fitness routine there is always the risk of injury. You can lessen your risk of injury by following a few simple precautions.

• A complete and thorough warm up. Kickboxing is an intense form of exercise. You will be working and stretching muscles you have never used before. In order to avoid pulled muscles and strains, you need to prepare your body for the workout ahead. A complete and thorough warm up is the only way to do this. It is extremely important that you set aside enough time to have a proper warm up. You could try some light aerobics or a low setting on the treadmill. You can also add in some light stretching to help prepare your muscles.
• Proper setup. You do not want anything to cause you to lose focus during your kickboxing fitness routine. This means you need to wear the proper workout clothing and set up your workout area ahead of time. Your clothing needs to fit properly. Remember it has to allow you to move and perform each aspect of your routine but not be too loose. You do not want them falling down every time you move. Your workout area needs to be free of obstructions. You do not want to be in the middle of your routine and end up tripping over something.
• Take your time. No one starts a fitness routine knowing everything there is. You have to take your time. You can not expect to go in there and keep up with the pros. You do not want to over exert yourself or attempt moves that are beyond your knowledge and fitness level. You should always take it nice and slow when starting a fitness routine to give your body the chance to adapt and get use to all the movements in your new fitness routine. You need to give yourself the time needed to learn all the warning signals your body is sending you and most importantly listen to them.
• Do not forget to allow your body to rest. A lot of people skip the cooldown in their fitness routine. It is just as important to allow your body the chance to cooldown as it is to warm up your body. You can take a walk or jog, and this is the best time to stretch, as your muscles are already warmed up and loose from your workout. A cooldown is important in allowing your heart rate to gradually get back to its resting rate. You should also get enough sleep, in order to help your body repair after an intense fitness routine.

    A kickboxing fitness routine is an intense exercise routine that has many benefits. It can be fun and exciting, which can help most people remain engaged in their fitness routine and keep them looking forward to their workouts. However, you need to be prepared and listen to your instructor to ensure that you are playing it safe and doing everything necessary in order to prevent any workout injuries.

- See more at: http://www.9round.com/blog/how-to-play-it-safe-while-kickboxing/

How to Grow With a Fitness Franchise

The fitness industry is booming, and in these tough economic times, it appears to be recession-proof. We continue to see an increase in the number of fitness centers and an increase in the number of people joining these fitness centers. Americans are becoming more and more concerned with improving their health and their bodies, which is helping the fitness industry see a surge in their growth when many businesses are declining. Now is the perfect time to start a business in the fitness industry because of the baby boomers. This group represents a high percentage of the current US population, and they want to find the best ways to age gracefully. They are actively searching for ways to fight the clock to stay healthy and physically fit.

Let’s look at the facts

• According to their 2010-2011 forecasts, the Bureau of Labor Statistics predicts that from 2008-18 the employment of fitness workers is expected to grow by 29%. This is much quicker than many other occupations.
• The United States Department of Commerce reports that there is about 31,000 fitness centers and health clubs in the US, and franchises represent about 65% or 20,000 of them.
• From 2009 to 2010 the number of new franchisees in fitness companies that were franchising less than five years grew over 120% .

These statistics show us the growth in the fitness industry and most importantly, the rise of the fitness franchise. The increased popularity of these businesses is only expected to increase more and more over the next few years, making it a wise business choice.

Know your target market

Probably one of the largest reasons in the present and future growth of the fitness industry is that adults aged 55 and older currently make up approximately 25% of health and fitness club members in the US. From 1998 to 2005, the number of fitness club members aged 55 and older grew by 33%, while those in the 35 to 54 year-old age range showed a 13% gain and the 18- to 34-year-old group showed no change. The fact that our population continues to age, can only prove that more and more people to join fitness clubs. In order to benefit from this rise in members, we need to know where to focus our attention and tailor our fitness centers to meet their needs.

The fitness industry appeals to a large and growing market that is changing everyday. It appears to be the perfect time and the right market to open your own fitness franchise. The key to a opening a successful fitness franchise is to do your research and be able to adapt to all the new technology and customer needs. With so many different types of fitness franchises out there, you should select the one that is the best fit for you. You need to feel comfortable with all of their rules and regulations. As all franchises are different and have different requirements, this may take awhile. However, it is in your best interest to look into multiple fitness franchises and understand every minute detail of what the franchisor expects to help your fitness franchise grow and become a success.

- See more at: http://www.9round.com/blog/how-to-grow-with-a-fitness-franchise/

9Round: A workout you probably haven't tried yet - KMSP-TV

Fox 9 News shows a great video about 9Round and their fitness routine. You should check it out.



9Round: A workout you probably haven't tried yet - KMSP-TV

Things to Know Before Owning a Franchise

There are many things you need to consider before leaving your current job in the hopes of achieving your dream of owning your own business. Any business venture these days will require a little bit of risk, even opening your own franchise. Many people assume that a franchise will not fail and has the perfect business model needed to shoot them right into success. However, the franchise model does not entirely eliminate the chance of failure. You need to understand the many risk factors associated with owning a franchise, and there are many things you need to ask yourself to see if the franchise model is the best business model for you.

Do you fit the franchise mold?

Are you comfortable with conforming to the rules and regulations set forth by the franchisor? You need to understand the system that you are buying into and be able to incorporate it into your franchise. You have to look at the operations manual the franchisor gives you and be able to successfully implement it. It is truly the franchisor’s baby and not yours. The franchisor put forth the time and the effort needed to create his business, and you are just buying a piece of that. If you feel as if you may have problems following their rules and procedures, it might be better for you to invest in your own stand alone business.

Do your research

You need to know everything about each and every franchise you are considering. You have to know what the franchisor expects from their franchisees and how to obtain support and guidance when needed from the franchisor. You want to go into business with a company that is readily available to help you with any problems you may have. You should also find other franchisees of the company and see how they would review their dealings with the company. It is important to not only focus on the current and happy franchisees but find some ex-franchisees that may be unhappy with how things may have turned out for them. It would be in your best interest to expose yourself to every side available.

Put in a lot of hard work

You should have a plan that you can effectively put into action. Even though the franchise business model supplies most of its owners with some type of business plan, you still need to have an action plan to get yourself prepared to run your business and ensure that you understand how and what a business needs to be ran. You also need to look into financing your business venture, which is going to be a bit harder during these rough economic times. However, there are still many different ways to fund your business, and you need to understand the pros and cons of each one to find the best investment method for you.

    Owning a franchise is just like any other business venture. It is an investment of time and money whose return is not guaranteed. You need to realize that there are ways a franchise can fail, but if you take the necessary precautions and have a strong understanding of what you are getting into, you can definitely lower your risk. In fact, it has been said that the success of a franchise business owner has more to do with them and their decisions than with the franchise business model.

- See more at: http://www.9round.com/blog/things-to-know-before-owning-a-franchise/

9Round Opens a New Gym in Fort Worth, TX

9Round is excited to bring its one of a kind fitness routine to Fort Worth, TX and the TCU community. We are conveniently located at 3049 Greene Ave., which is on the TCU campus next to Cafe Brazil and under the Grand Marc. Our clients can utilize the free parking in the garage. We are open from 9 A.M. to 9 P.M. Monday through Thursday, 9 A.M. To 7 P.M. on Friday, 9 A.M. to 1 P.M. on Saturday, and closed on Sunday. There is no need to call ahead of time, our routines start every three minutes. So, feel free to stop by and enjoy a workout whenever it is convenient for you.

Our routines

    Our routines combine elements of boxing and kickboxing into your fitness routine to give you an amazing and highly effective workout. In only thirty minutes, we can give you a total body workout that is guaranteed to help you shed those excess pounds and tone your body. We use a circuit training format that features nine challenging stations that last for three minutes each. These stations work together to give you an intense cardio kickboxing workout that works out your upper and lower body and strengthens your core. By being able to work and tone every area of your body, our routines can melt fat fast and quickly give you that overall fit and healthy look you have been wanting. Our workouts are changed daily to keep you from getting bored, and our certified trainers will be with you every step of the way. They will be there ensuring that you are performing each move properly and pushing and motivating you to do your best.

The new gym and their summer special

    9Round TCU is owned by David Luffey, who after five years of working as a superintendent for a construction company, decided he needed to do something different. He said 9Round is the perfect fit for him because it allows him to do the things he enjoys the most: working out and helping others achieve their fitness goals. Because the Fort Worth area is very active and health conscious, Luffey said he knew 9Round would be successful near the TCU campus. Within the first two weeks of opening, 100 clients had signed up for memberships, and they have yet to experience a slow day. He freely admits that working the floor all day at 9Round can be challenging and sometimes exhausting, but when people come up to him and say, “Awesome workout” or “Thank you,” it turns into a very rewarding process.” Luffey feels so proud and excited that he is offering an amazing summer workout special. For only $90, you can get an all summer workout pass, which includes unlimited workouts for the months of May, June and July. For more information about 9Round TCU, visit their website athttps://www.9round.com/fitness/fort-worth-greene-ave-texas or check out their facebook page at

https://www.facebook.com/9roundTCU.

- See more at: http://www.9round.com/blog/9round-opens-a-new-gym-in-fort-worth-tx/

Franchise Myths You Need to Ignore

When you look into owning your own franchise, you will hear many myths concerning the franchise industry. Today we will take a look at some of the more common myths and debunking them. This could be extremely beneficial to know before you invest all your hard earned money into a business franchise that is touted as a win-win situation but may turn out to be a stressful situation that could set you up for failure and a major loss of revenue. So, here are the top franchise myths you may be better off ignoring in your journey to owning your own business.

1. You can never lose as an owner of a franchise. You need to understand that failure can happen in any type of business venture, even franchises. The franchise model may be the best business model out there for most people, but nothing is perfect. You can have the perfect location and the best business plan and still fail. People make mistakes and what is trending now will not always be trending. It is better to say and realize that a franchise may be less likely to fail, but you can never totally eliminate the chance of failure.
2. The franchisor will provide you with everything. The franchisor will you with a lot of things you need to help your business succeed, such as the business model, support and guidance, their brand name and technology, just to name a few. However, there     are many things that only the franchisee can provide, such as motivation, determination, and the necessary skills needed in management, operations and human resources. The franchisor wants to see you succeed and will help you in any and every way possible, but there are some things you will have to bring to the table in order for you to see your business succeed.
3. Owning a franchise is easy. You need to remember if it were easy, everyone would be doing it. We know that not everyone owns a franchise, so it is obviously not that easy. This is mostly because franchises require an investment, and the return on this investment can be risky, as with any business venture. There are many ways that owning a franchise can lower your risk of failure, but as stated before, there is always that chance that you may not succeed. Owning a franchise, just like owning any other type of business, means you have to take full responsibility of everything. You will probably need to work long hours to ensure your business is operating at its peak potential. It can be stressful and frustrating at many times, but you have to get used to it and suck it up because it is going to take a lot of hard work to make any business successful and profitable.
4. Franchise agreements are non-negotiable. In order to own a franchise, you will have to sign a franchise agreement with the franchisor. This is a legally binding contract between you and the franchisor. Before you sign this, you should hire a franchise attorney to look over every single detail with you. Most people assume that you can not negotiate on a franchise agreement; however, there may be a small amount of wiggle room. The best thing to do is always ask because if you do not ask, you will never know. If you find yourself uncomfortable with some of the details in the contract, you can always have your franchise attorney talk with the franchisor and see if you can find a happy medium, but you should not expect to always get your way, there may be some things the franchisor will not bend.
5. Franchise loans are easier to get. This may have been true before the economic downturn, but now the banks are consistently looking for ways to say no to anyone that wants to obtain a small business loan for any type of start-up business, franchise or non-franchise. The banks may be slowly coming around; however, small business loan approvals still have plenty of room to grow. We can only hope that things will continue to get better on the loan front, but you should not rely on the myth that your loan will get approved faster or even get approved at all, just because you are buying a franchise. It is difficult for everyone out there right now. There are no exclusions, so do not have high hopes when applying for any type of loan.

These days owning any type of business can be risky. Your dream of owning your own business can be extremely difficult, but it can be worth all the hard work and headaches. All you need to do is research and plan ahead for any type of situation that may arise. I do not want you to give up on your dream of owning a business. I just want you to be prepared. To help you on your path to owning a successful franchise, you should always make sure that the franchise you choose is the right fit for your location, is well within your means and is a concept that you are passionate about and excites you. You want to love your work because you just may end up spending a lot of your time there.

- See more at: http://www.9round.com/blog/franchise-myths-you-need-to-ignore/

What You Need to Know About Your Target Heart Rate and Heart Rate Zones

A heart rate monitor is a good tool to use to help make sure you avoid any unnecessary fitness injuries. It can monitor your heart rate to let you know when you have reached your target heart rate or let you know if you are pushing yourself too hard. However, many people who exercise do not use a heart rate monitor. They may not be aware of what a great fitness aid it is. It can aid you in maximizing the effects of your workout, help you reach your peak performance level and help you build your cardiovascular endurance. In order to properly use a heart rate monitor, you need to understand the different heart rate zones and know what your target heart rate should be.

The Basics

• Maximum heart rate. This is the number of beats in a minute that your heart can maintain before it overloads. If it does overload, you can experience harmful side effects, such as a stroke or a heart attack. You can find your maximum heart rate by using this formula: 220 minus your age.
• Target heart rate. This is your ideal heart rate that will give you the best results from your fitness routine. It will help encourage cardiovascular and muscular health and improve your endurance. You will be able to boost your fitness goals in this zone. The usual target heart rate depends on you age and is approximately 50 to 85% of your maximum heart rate.

Heart Rate Zones

• Healthy-Living Conditioning. This is the basic level of heart rate training. It is on the low end of the heart rate spectrum. This zone will help encourage heart health and get you started on the right track to advance to higher heart rate zones. Usually this level is approximately from 45 to 60% off your maximum heart rate.
• The Burn Zone. The Burn Zone gets its name from being the zone that enhances your body’s  capability to burn fat. The more you exercise, the more you should train your body to achieve this zone in your workout to help maximize the calories you can burn. Usually this zone is approximately 55 to 75% of your maximum heart rate.
• Conditioning Zone. The Conditioning Zone is ideal for improving aerobic endurance. You will be able to increase your endurance and strengthen the muscles within your heart, so that you and your heart are performing at their peak level. You can achieve this zone by performing at 70 to 85% of your maximum heart rate.
• VO2 and Maximum-Effort Zone. This zone is reserved for participants that are being properly monitored and are most likely training for a professional competition, like the Olympics. This zone should only be performed in short segments to avoid any injuries and should always be overseen by someone with the right qualifications. You can achieve this zone by achieving 85 to 100% of your maximum heart rate.

    It is important to know your target heart rate and monitor your heart rate during your fitness routines. A heart rate monitor can be the perfect tool to aid you in getting the most out of your workouts and help you realize what your limits are. It can easily help you avoid the common mistake of pushing yourself too far, too soon. Many gyms now offer heart rate monitors as a free perk for using their gym, so it would be a great idea to check your local gyms and see which ones allow you to use their heart rate monitors while you workout. It could be a great deciding factor in choosing which gym you want to join.

- See more at: http://www.9round.com/blog/heart-rate-monitor-facts/

Fitness Tips for Busy Parents

It can be hectic being a parent. Most of the time you are preoccupied with your kids, and there is very little time to spend on yourself. It can be exhausting to say the least. If you do get in any free time, all you usually want to do is take a nap or get in some rest. You definitely do not want to waste your little bit of free time on a workout. However, if you want to live a happy and healthy life, you may want to reconsider your options. There are many benefits to regular exercise, and you do not want to be a parent that is just too busy or tired to take advantage of these benefits. You need to treat your fitness routine as a top priority and find the time necessary to squeeze in some form of physical activity each day. Here are just a few tips that may help you along the way.

Workout first thing in the morning

If you are having a hard time finding the time for your fitness routine, it may be easier if you exercise first thing in the morning. You can get in a quick thirty minute fitness routine while the kids are still sleeping. It could also be extra helpful if you could talk your partner into feeding the baby or getting the kids ready for school for you. However, I know this may be difficult for a lot of us, so it may be easier to plan your workout early while everyone, including your partner, is still asleep. If you are able to squeeze in a workout first thing in the morning, you will most likely feel less stressed and more prepared to take on the day.

Go outside and move

It is easy to sit in front of the television for hours with your kids; however, just because it is easier does not mean you have to do it. You can always take your kids outside. You can go to a park and push your child in a stroller. There are many parents that meet in parks and walk the trails with their strollers. There are even exercise classes designed for parents who have kids in strollers. If you have older kids you can play games with them, like tag, dodgeball or kickball. If they are into a certain sport, such as soccer, basketball or football, you can help them get in some extra practice. This can give you some extra quality time with your kids and help you and your kids get in the required amount of time for physical activity.

Be prepared for your workout times

If there are certain times of the day when you know you can squeeze in a workout, you need to be ready for them. If you know that the baby usually takes a nap at ten or your kids will be at school until three, then you should have your workout area set up and ready to go ahead of time, so when the time comes you can go ahead and workout. This ensures that you do not waste any unnecessary time having to get things ready for your workout. You should already have your workout clothes on, your yoga mat and weights already out and your dvd ready to play. These few extra steps taken ahead of time can really help your fitness routine flow more smoothly.

Be okay with shorter workouts

It can be unrealistic to think that as a parent you can fit in an hour long workout. This may seem to be impossible and unreachable for most of us. So, we need to remind ourselves that something is always better than nothing. We may not be able to finish our fitness dvd or thirty minute jog, but if we can squeeze in ten or fifteen minutes here or there, we are still helping our bodies stay healthy. There are many high intensity exercises that you can do in ten to twenty minutes a day and still see the results that you want. You just have to make your shorter workouts count. You should never be disappointed if you only get in a few minutes of exercise. Instead you should feel proud that you are so dedicated to your fitness routine that during the busiest of days you still found the time to get in some type of exercise.

    It can be stressful being a full time parent. It may seem as if every day you are just trying to keep your head above water. However, you need to take care of yourself. You want to stay healthy for yourself and your family. The only way to do this is to find the time to fit in some sort of fitness routine. It may seem impossible to find the time, but if you treat fitness and your health as a top priority, you just may find a couple of minutes of free time in your schedule to set aside as your designated workout time. You should never accept any excuses to get out of your fitness routine, and you need to always stay motivated to achieving your fitness goals. In the end you and your family will be proud of all of your hard work.

- See more at: http://www.9round.com/blog/fitness-tips-for-busy-parents/