How to Get the Most Out of Your Summer Workouts

The great thing about summer is it’s also easy to take your workouts outside and enjoy the awesome-ness of a full body sweat! So, take yourself outside, have a little fun and get some fresh air, while burning mega calories. But, keep in mind a few precautions:

Play it safe

You should always consult your doctor or trainer prior to committing to an outdoor fitness routine  to ensure that your body is capable of performing a workout in the heat. Once you get the go ahead from your doctor or trainer, you still need to take some extra precautions.

• Don’t over do it, meaning trying the most intense workout you’ve ever done on a 90 degree day. Do what you usually do and work up to workout out in the heat
• Limit time in the direct sun and always wear sunscreen
• Make hydration your priority
• Stay focused on your heart rate. Remember, you heart rate most likely will be a bit higher in the heat than usual, so don’t be surprised and listen to your body.

Mix it up

The most effective workouts are those that target and challenge your entire body, so you need to include workouts that challenge you and make you push yourself harder and harder each day. Do not be afraid to add some variety to your workout. You want to incorporate multiple types of exercises that can target many different muscles groups. Even though cardio is great at burning calories, if you want to tone up, then you want to add in other kinds of exercises too, such as:

• resistance type exercises
• planks
• crunches
• push-ups
• and even chin-ups

Using a playground is a free way to have props to work out on, such as pull ups or leg raises on the monkey bars. If you have kids, they can also play while they see you set a great example of being active and healthy! Remember to keep your kids hydrated as well!

Now you have one more excuse to be pumped for summer!

- See more at: http://www.9round.com/blog/how-to-get-the-most-out-of-your-summer-workouts/

4 Fitness Tips for Busy Moms

These days everyone has a hectic schedule, but for most moms out there, it seems as if no one’s schedule is as busy as theirs. It always seems as if there are not enough hours in the day to get everything done. There are kids, housework, your career, school…much less trying to squeeze in some time for romance, socializing or relaxing. It can seem overwhelming to say the least. So, how do you find the time to do all this and maintain a consistent fitness routine? It may appear impossible, and I know that other areas of your life may seem more important, and you do not want them to suffer. However, you can balance your responsibilities, personal life and a fitness routine by following a few of these tips.

• Enlist the help of others. Do not try to do it all by yourself. Do not be afraid to ask your family and friends for help. They may be able to watch your kids for you while you go out for a quick run or hit the gym for a half hour or so. Include the kids into your routine if at all possible. Park workouts or even stroller workouts are great. It’s easier to stick with your fitness routine if you have others supporting you and cheering you on.
• Schedule and plan ahead. Fitness will ensure that we live a longer and happier life. It is an important aspect of our lives and should be treated as such. If we schedule in work related appointments and deadlines and family related events and appointments, why would we not schedule in our workouts? You should plan your workouts ahead of time and make sure you stick to your schedule. It can be much easier to stick with your routine if we know ahead of time that we have made the time needed to fit in an entire fitness routine.
• Do not judge yourself too harshly. You may find that some days will be easier to stick to your fitness routine than others. This is completely normal. Everyone experiences ups and downs.  Shake it off and move on. Feeling guilty only drags down tomorrow.
• Anything is better than nothing. As a busy mom with a hectic schedule, you should pretty much assume that there will be days where schedule does not go as planned. Meetings run over time or something unpredictable happens. This may mean less time to workout. Even if you can only fit in ten to fifteen minutes, then grab those few minutes and hope that tomorrow you can workout normally. Remember every little bit helps. If you can do a routine that does not have a set class time, such as a circuit workout like 9Round, it only ensures more flexibility for those unseen occurrences.

It is possible to stay fit and healthy, even after you have kids. Many moms find that they are even MORE fit after kids than they ever were before, simply because they are forced to schedule their lives and it ends up making them more accountable. Remember, the time you put into yourself makes you a better mom, so don’t neglect it!

- See more at: http://www.9round.com/blog/5-fitness-tips-for-busy-moms/

Three Common Fitness Mistakes That May Lead to an Injury

Exercise is good for us. It helps us stay fit and healthy and keeps our bodies in peak condition. However, as always, there is a chance that we may injure ourselves. Is the fact that we may hurt ourselves while exercising enough to make us stray from our fitness routines? The answer should always be no.  Honestly,you can get hurt doing anything. Does this mean you can’t ever workout at an intense pace? No way! Simply staying focused while you exercise and avoiding these three simple mistakes will make you feel more at ease.

1. Doing too much, too fast. It is easy to become overly excited about trying out a new fitness     routine. You want to go in and give it your all; however, this is not the best way to approach your new fitness routine. When you do not give your body the chance to slowly adapt to the new movements and the fast pace of a new fitness routine you put yourself at a higher risk of injury. You need to allow your body the time needed to adapt to your fitness routine, so you should ease slowly into it. At 9round our certified trainers will ensure you start and stay at an appropriate pace during each workout.
2. Doing the same thing over and over. When you do the same fitness routine over and over, you could actually be overworking a certain group of muscles. Lets say you jog everyday. It is your go to form of exercise. You could be challenging the same group of muscles over and over while neglecting others, which could cause you to have an injury and wear down your cartilage. You may also become easily bored and lose focus, and  we all know that when we lose focus it is easy to make a mistake that will lead to an injury. Therefore, you should have a fitness routine that has an assortment of many different types of movements that can be rotated from time to time. At 9round the workout changes daily so boredom is never a concern.
3. Not following the proper technique. It is extremely important to follow the proper     technique for every exercise you perform. If you drop your posture, step the wrong way or twist when you are not supposed to, you will most likely injure yourself. It may be more difficult following the proper technique when you first start a fitness routine, and that is why a 9Round Trainer will start you out with the basic moves and incorporate more complex moves later as you progress.They’ll show you how to position your feet and the like during kicks so that all you’re putting a strain on is your FAT! Keep in mind, even as you progress in your fitness routine, you still have to remain focused on your form. With the Certified Trainer provided at 9round at every workout, you’ll always have someone who can supervise your fitness progress and ensure that you are performing every move properly.

    Staying fit and healthy may seem to  require a lot of hard work, but in the end it is worth it. Do not let the fear of an injury stop you from achieving your goals. The benefits associated with exercising far outweighs the chance of injury for most of us. All you have to do is stay focused on your routine and stay away from the common mistakes, and you will remain injury free.

- See more at: http://www.9round.com/blog/three-common-fitness-mistakes-that-may-lead-to-an-injury/

How Our Sleep Habits Affect Our Weight Loss Goals

In order to lose weight most of us know that we have to follow a consistent exercise routine and watch what we eat. However, did you know that the amount of sleep you get can also impact your weight loss journey? If you are working out every day and eating a balanced and nutritious diet but depriving yourself of sleep, you may not be getting the results that you want. Sleep is important to help us repair our bodies after an intense workout. We need this downtime for our bodies to recuperate and get ready for our next workout. When we deprive ourselves of sleep we are not only denying our bodies the chance to recuperate, but we are also allowing the chemicals in our bodies to become unbalanced, which can be detrimental to our weight loss goals.

Repair and rebuild

Your body needs a chance to relax and repair itself after an intense workout; therefore, you need to make sure you get enough sleep to allow your body to recuperate. Did you know that the human growth hormone is only released when you sleep? This means that your body’s ability to grow new muscles can be hugely impacted by lack of sleep. So, if you are trying to build muscle mass in order to lose more weight then you have to make sure that you get the right amount of sleep. Most of us know that muscle burns more calories than fat, but did you know that the chemical cortisol can also affect your metabolism? You can lower the amount of cortisol in your body by getting the right amount of sleep. So, if you are sleep deprived, you have probably figured out that you will have higher cortisol levels, which will slow your metabolism and cause your weight loss journey to slow or stop completely.

Important weight loss hormones

There have been many studies done on how sleep impacts weight loss. The main findings have been on how the chemicals leptin and ghrelin are affected. Leptin suppresses your hunger, while ghrelin increases your appetite. So, you can see that these two chemicals play an important role in weight loss. As you sleep your body releases more leptin and less ghrelin helping you to lose weight, but if you are sleep deprived, you will find that the opposite happens. Your body will release more ghrelin and less leptin, and the end result will be that you will find yourself hungrier and eating more than you normally would. We all know that this increase in food intake will most likely lead to weight gain and not weight loss, especially if we find ourselves eating late at night, when we are more likely to reach for junk foods and not a healthy snack.

Many of us do not know how much of a factor our sleep habits can be on our weight loss goals. It is important for all of us who exercise regularly to remember that our bodies can not recover and repair without the adequate amount of sleep. We can exercise regularly and follow the strictest diet but never achieve the results that we want without the proper sleeping habits. If we want to maximize our workouts and get the best results possible, we need to ensure that we get enough sleep.

- See more at: http://www.9round.com/blog/how-our-sleep-habits-affect-our-weight-loss-goals/

Northshore Mama Impressed by MYZONE

This week at Northshore Mama’s blog, she talks about the benefits of 9Round’s newest addition, the MYZONE heart monitoring system. MYZONE is exclusive to 9Round. There are no other kickboxing fitness centers out there that has this type of real time fitness monitoring. Some 9Round fitness centers have already introduced this system to their members; however, others are still in the process of working them into their gyms. MYZONE is the perfect addition to accompany the many extras that 9Round offers it members, and it is also a great way to help each member achieve their fitness goals quickly and safely.

 

What MyZone does

MYZONE is a new and innovative heart rate based monitoring system that uses wireless and cloud technology to accurately and conveniently monitor your physical activity. It not only monitors heart rate but also monitors calories, time and MYZONE Effort Points (MEPs). By using MEPs your focus will be on rewarding effort rather than just tracking your fitness routine. At 9Round, you can see your MYZONE scores displayed on a 46″ tv screen, mounted in the middle of the room for easy viewing. MYZONE can help you reach your health and fitness goals by providing an accurate monitoring system that encourages effort during your fitness routine.

Easy to use

MYZONE is a belt that you can easily attach to your body. Once the belt is on, you will be able to easily track your fitness routine. At the gym, you will see your scores displayed on the monitor; however, as a MYZONE member, you can login to the network and see your results and track all the details of your fitness routine online. You will also receive an email after each fitness routine that will give you a summary of your workout. This type of easy monitoring will help keep you on the right track and ensure that you are giving each and every workout your all. Another MYZONE benefit is that you can challenge your friends. Some of us are motivated by competition, and MYZONE is the perfect tool to allow this.

    You can learn more about the MYZONE monitoring system by checking out the video on Northshore Mama’s blog, or you can download the pdf file of the MYZONE informational brochure at 9Round. If you would like to experience the MYZONE system, contact your local 9Round and ask if they are already set up for the MYZONE system.

- See more at: http://www.9round.com/blog/northshore-mama-impressed-by-myzone/

How to Go From Flab to Fab (A.K.A. Tone Those Muscles)!

A lot of us would love to enhance our muscle tone, and the best way to do this is through strength and resistance training. Strength training can give us a nicer looking body and help us burn more calories, not to mention the fact that our bodies will lose its muscle tone as we age if we do not strength train. This goes to show us that we need to incorporate some sort of strength or resistance training into our regular fitness routines. It is necessary to give us the body that we want, and I am here to give you a couple of tips to help you take your strength training sessions to the next level.

 

Medicine balls

Medicine balls are also known as med balls, fitness balls or exercise balls. They are exactly what they sound like, weighted balls you can easily incorporate into your workout. They come in many different sizes and weights, and some even have handles that can help you use them in a range of different motions and exercises. These weighted balls are great at improving your strength, building muscle tone and increasing your fitness performance. Sit ups, and jump squats with one of these will be fun and take your workout up a notch.

Kettlebells

Kettlebells are cast-iron weights that look like cannonballs with handles. They are a great tool to use in your workout because they were made to help you easily blend cardio and strength training into your fitness routine, which can help you achieve a full body workout and get those fast results. Kettlebells, like medicine balls, come in many different sizes and weights, and you need to choose them just as carefully. You should consider your fitness level, strength, the particular exercise you are performing and your familiarity with this exercise. Many of the exercises that you do with a kettlebell requires you to swing it over your head. This could end painfully if you are not aware of your strength, fitness level and ability to perform the move.

Start with squatting down and then twisting your arm so that the kettlebell twists behind your hand, resting on your wrist, and you push your fist straight up to the ceiling. This works legs (squat) and shoulders (overhead press). This will really make some great changes in these muscles!

Bodyweight exercises

Don’t have any equipment? No problem. Squats, planks and push-ups are FREE and just as effective if you do them consistently and focus on proper form!

    Most of us look forward to increasing our muscle tone. We want to look fit and healthy and achieve a body that is toned and in shape. But, we lack the motivation or knowledge of what moves to do. A trainer is key here. Someone to motivate and watch your form is important and makes all the difference. 9Round provides this every single workout. We are here to help!

- See more at: http://www.9round.com/blog/how-to-go-from-flab-to-fab-a-k-a-tone-those-muscles/

My Top Three Favorite Exercises to Get You a Flat Stomach Fast

Summer is officially in full swing, and everyone knows what that means. It is time to come out from underneath all our layers of clothing. This means there will be no way to hide certain parts of our bodies, and while some of us are happy to see summer finally here, a lot of us have to be dreading this change in weather. We may have skipped a few sessions at the gym during those winter months, and now realize we have little time left to get our bodies swimsuit ready. There is no need to worry. If you start your fitness routine now you can be swimsuit ready in no time, especially if you incorporate these ab shaping exercises into your routine.

• Sprinting. Try sprinting instead of long hours of cardio. You can also easily incorporate sprints into your cardio routine. Try doing sets of five to ten sprints at about twenty to thirty seconds each. You will end up burning a lot of fat, which will help your core look more toned and defined. Sprinting also works out all your abdominal muscles to give you a more defined core.
• Planks. When you perform a plank you are using all your core muscles, which can effectively and quickly tone your stomach. One of the best things about planking is that you can do it just about anywhere and anytime. You do not need any equipment or accessories to perform this exercise. So, you could try it at home while watching tv, at the park with your kids or at the office during your breaks.
• Kettle Bell swings. Swinging a heavy kettle bell can be an intense workout for your core. You need to make sure that you are using enough weight to challenge yourself to get the best results. However, you need to use caution to avoid injury. You also need to know the proper way to use the kettle bell before you attempt this exercise. Chest up and keep your back flat (not allowing it to round) are both key. Squat and swing the kettle bell between your knees and up to shoulder height. NOTE: use your hips to thrust the momentum forward. This ensures that your core is doing the work, not just your arms.

There are many things that affect how we look and how much weight we gain or lose. You need to try to eat better and eliminate all the unnecessary stress from your life to help you kick start your weight loss and achieve the body of your dreams. However, by incorporating a well rounded fitness routine into your life you will be making great strides to achieve the body of your dreams. Hopefully, these exercises can help you get in shape before you have to hit the beach or the pool.

- See more at: http://www.9round.com/blog/my-top-three-favorite-exercises-to-get-you-a-flat-stomach-fast/