Archive for March, 2014

Yellow Belt

Posted: March 31, 2014 in Uncategorized

Tracey's Truth

“The greatest accomplishment is not in never falling, but in rising again after you fall.” – Vince Lombardi

I recently started muay thai kickboxing and tonight I achieved my yellow belt. I tell you this, not to brag or boast, but to give an example of perseverance and not giving up. I was attacked by an ex-boyfriend in 2008 and could have lost my life. Growing up with two older brothers and as an athlete, I always thought of myself as a tough girl who could hold her own. I was mistaken. I was completely powerless. My life, my breath, my everything was gripped in the hands of rage. I felt like a victim for a while after that. I was scared and constantly looking over my shoulder. After I had gone through much of the emotional conditioning I needed, I felt like it was time for some physical conditioning…

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In the latest issue of Entrepreneur Magazine, they released their list of franchises that are off to a big start. This list contains fifty seven of the top most successful new franchises. In order to be on this list, you have to be one of the franchises previously listed in Entrepreneur’s Franchise 500, and each of the businesses listed must have began franchising within the last five years. Entrepreneur Magazine states that the last five years has been a difficult time to start a business, but somehow even in these tough economic times, these franchises have helped thousands of people achieve their dream of owning their own successful business. This makes 9Round especially proud to be ranked number eighteen out of fifty seven on Entrepreneur Magazine’s list of top new franchises.

    Entrepreneur Magazine’s latest list recognizes the growing trends in business. There are many different types of businesses that are trending now, but they state that in the last few years the biggest area of growth in the franchise industry is beyond a doubt happening in the fitness industry. The fitness industry has experienced a major boom, not only in America, but throughout the world. Many people are realizing the importance of maintaining some sort of fitness routine to lead a happy and healthy life. In fact there are fifteen fitness franchises on Entrepreneur’s top new franchises list. That is approximately 26% of their list. You can see how recession proof the fitness industry seems to be. It is amazing that this industry seems to be thriving in a time when most businesses are feeling the pinch.

    9Round is growing exponentially thanks, not only to the rising popularity of the fitness industry, but also because of its easy to follow and well laid out business model, which focuses on only what is necessary. Our low start up and operating costs also attracts many aspiring business owners. A 9Round fitness routine focuses on techniques from boxing and martial arts. Most of the routines center around punching and kicking heavy bags, so there is no need to invest in complicated machinery. Most of our gyms can be set up in 1000 to 1500 square feet, which is a pretty small space when compared to other gyms. You only need to buy and invest in the necessary equipment. Most of our gyms can be run with as little as one to four employees. All of these combine to help you maintain a low overhead and a low startup cost.

    9Round prides itself on helping others achieve their dreams of owning their own business. We want others to enjoy the same great success that we have. We want you to experience the joy of seeing your own business succeed and become profitable just as we have. That is why we came up with our simple business plan that requires the minimal investment from our aspiring 9Round owners. If you want to learn more about franchise opportunities in your area please stop by our franchise website. You can find the answers to many of your questions there, or you can contact us through the website with any concerned or unanswered questions. If you like what you see , you can go ahead and fill out the request for consideration form to be on your way to owning your own 9Round.

– See more at: http://www.9round.com/blog/9round-is-featured-in-entrepreneur-magazines-top-new-franchises-list/#sthash.7Gx2I0oM.dpuf

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It is no secret that in the past few years fitness franchising has experienced exponential growth and popularity. The fitness industry is one of the fastest growing business sectors in today’s tough economic times. However, the fitness industry has recently seen a new trend emerge. In a world once dominated by the big box gyms, it is the smaller boutique type of gyms that are experiencing the biggest growth spurt.

    Why are these boutique style fitness centers experiencing this boom in our troubled economic times? There are many reasons that entrepreneurs are opting for the smaller, more condensed gym over the bigger, more complex gyms. Here are just a few of the many benefits a boutique style fitness center has to offer its owners:

  • Cost less to open (when compared to larger gyms)

  • Require a minimal amount of  employees

  • Easier to run (when compared to larger gyms)

  • Less equipment

  • Attract a loyal customer base:

    • Members are passionate about your gym and what it offers

    • Members know they are more than a number

    • Customers love the service and the attention from the smaller sized gyms

    Kickboxing fitness centers are currently one of the more popular boutique type fitness centers. You can probably drive through your town and at least see one or two kickboxing fitness centers. You may think that kickboxing has gotten its growth spurt from a rise in male participants; however, you would be wrong. In the past few years, the number of female participants has continued to grow in leaps and bounds. In most classes females outnumber the male participants three to one. So, kickboxing can thank its increase in female followers for its rising popularity.

    If you want to take advantage of two of the fastest growing trends in fitness today, then you should look into owning your own 9Round Fitness Franchise. 9Round combines techniques from boxing and martial arts to give its members a total body kickboxing workout in only thirty minutes. We want to see all aspiring entrepreneurs achieve their dreams of owning their own business. We can help them do this by, just like any other boutique style fitness center, keeping our start-up costs low, requiring the minimal equipment and employees and offering top notch customer service to our franchisees. If you are interested in owning your own 9Round, please feel free to stop by our franchise page and fill out the request for consideration form.

– See more at: http://www.9round.com/blog/the-rise-of-boutique-fitness-centers/#sthash.M0bCPct1.dpuf

The Successful Growth of 9Round

Posted: March 26, 2014 in 9Round
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9Round started in 2008. In the years after its founding, it has seen rapid growth. In 2009 9Round began franchising. Then in 2013, while partnering with Snap Fitness, they were able to grow their locations from just thirty seven open country wide to an impressive one hundred locations. Also in 2013 9Round was honored with a spot in Entrepreneur Magazine’s “Top 500 Franchises List.” 9Round was delighted to come in at number 443 on their “Top 500 Franchises List.” Then in the beginning of 2014 9Round officially opened their 100th location in Middleton, CT. The recent growth spurt gave 9Round a boost in Entrepreneur Magazine’s “Top 500 Franchises List,” moving it up 141 spots to land at number 302.

    According to the founder and CEO of 9Round Shannon Hudson the company is just now gaining momentum. He only expects more and more growth in the future. Hudson has immense faith in his brand and feels that the number of gyms opening across the country only goes to prove that the public also shares in his faith. He looks forward to not only growing the number of clubs across the country but is also planning to expand worldwide. He has plans to expand their franchises into Canada, Mexico, Australia, Europe and Asia. Hudson wants to achieve his dream of becoming a known worldwide brand name and sees it within his reach. He does not expect the growth of 9Round to slow anytime soon but to keep building. He admits that a lot of their growth has been accelerated through their partnership with Snap Fitness, which has over 1400 locations. They can give 9Round a lot of extra added horsepower to their growth spurt.

    Much of the appeal of 9Round is their unique fitness routines. They combine elements of boxing and martial arts to give you a complete and total body workout in only thirty minutes. Each routine revolves around nine challenging stations that focus on cardio, weights, strength building and building your core. There are many added benefits to a 9Round workout. The ease of circuit training allows them to offer workouts with no class times. You can walk into any 9Round and know that a new workout starts every three minutes. There is always apersonal trainer with you. Each and every step of your fitness routine will be overseen by a certified 9Round trainer. They will ensure you are correctly performing each move and that you are working out at your proper fitness level. They will also be your own cheerleading squad, pushing you and motivating you to achieve your fitness goals. 9Round has a lot of pride in their fitness routines and guarantees that they will give you the results that you want fast.

    The growth of 9Round started from the inside. There were many trainers and members that wanted to become owners of their own 9Round. They wanted people across the country to experience the effects of a 9Round fitness routine. They believed in the routines and achieved the results they wanted. They were so excited that they did not want to keep it to themselves but wanted others to know the joy of achieving their goals. If you are interested in becoming an owner of your very own 9Round Fitness Center then feel free to stop by the franchise section of our website. There are many facts and figures concerning the opening and start up of a 9Round Gym. Many of the more common franchise questions are answered, and you can see the amount needed to invest in your own gym. You can contact us from the website if you have any unanswered questions or concerns, or if you like what you see then please fill out the request for consideration form to fast track the process of owning your very own 9Round.

– See more at: http://www.9round.com/blog/the-successful-growth-of-9round/#sthash.Mo46xqB4.dpuf

Sally Symonds who has lost 50% of her body weight and kept it off tells us how.

 

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Most of us start a fitness routine in order to lose weight and push ourselves to work harder to quickly achieve our goals. However, it may be best for us to forget about that extreme diet and over the top fitness routine. Many studies show that this may not be the most effective way to reach our goals. In fact, most of these studies have found that you will most likely succeed in your fitness routine if you take baby steps and not giant leaps. You will get more noticeable results that tend to last longer, and at the same time, this gradual increase in your workout routine will lower your risk of injury. It can be hard in the beginning of any fitness routine trying to decide the best and quickest way to get the results that you want. Here are a few tips that we have compiled for you to help you safely fast track your fitness routine.

 

Proceed at a gradual and consistent pace

You do not need to start your fitness routine by running a marathon. You want to build up to it. You need to condition your body first. It does not matter how many reps you do, how much weight you can lift or how long your fitness routine lasts. All you need to do is keep challenging your body, and when your fitness routine is not that challenging take the time to build onto it. Your fitness routine needs to keep progressing in order for you to achieve results. According to a study published in the Annals of Behavioral Medicine, participants who made one small, permanent change in their food choices or physical activity each week, such as consuming one less cup of soda or jogging 2 more laps a day actually lost more than twice as much belly fat, an extra 2½ inches off their waistlines, and about 4 times more weight during a 4-month program, when compared with those who stuck to the traditional calorie-restriction and physical-activity guidelines. (Huffington Post).

 

Follow the one mile rule

Most Americans love their car. It is our preferred form of transportation. Most of us use our cars everyday. Did you know that Americans use their cars for two-thirds of all trips that are less than one mile and 89% of all car trips range between one to two miles? We could easily get in some extra workout time if we put away the car for the shorter trips and walk or jog. Did you know that each additional hour you spend driving is associated with a 6% increase in obesity? This can have a huge effect on our fitness routines, especially when we add up all the time we spend in our cars. You can shed some extra fat by following the one mile rule, which states that if your trip is less than one mile away, you will walk instead of drive, or you could park where you can go to several places within a mile instead of moving your car each time. If you find the time to walk every day, by the next year you will lose around thirteen to seventeen pounds.

 

Get enough shut eye

With our hectic schedules, many of us find ourselves burning the midnight oil. This can have an adverse effect on our weight loss goals. We need to set aside the appropriate amount of time to sleep. If you make it a point to go to bed earlier then you should begin to see weight loss within a week. A study conducted by the University of Pennsylvania found that just a few nights of sleep deprivation can cause you to almost immediately gain weight. The study called for the participants to sleep about ten hours a night for the first two days, followed by five nights of sleep deprivation. They were then given four nights to recover. At the end of the eleven days, the sleep-deprived group had gained almost three pounds more than the well-rested control group. Sleeping is an important part of our daily routines. It is needed to help our bodies rest and recover from not only physical demands of our day but also the mental and emotional demands of our day, so it would be beneficial for you to set up the time needed to get the recommended amount of sleep per day.

It can be hard to stick to a fitness routine long enough to see the benefits and results of it. We may start our routines with a full speed ahead type of attitude but more often than not we become discouraged. We begin to think that we will never be able to achieve our weight loss goals. However, if we look at the smaller picture we would be able to take pride in our progress and see that we are headed in the right direction. Lesley Lutes, PhD, an assistant professor in the department of psychology at East Carolina University states that “when you focus on a few small changes at a time, you start to form some healthy habits that will last for a lifetime, rather than trying an all-or-nothing approach that more often than not fails because it is too hard to follow.” So, start out small and focus on the little things, and you may just be surprised when you surpass your fitness goals.

– See more at: http://www.9round.com/blog/how-to-fast-track-your-weight-loss/#sthash.GLtj1Aea.dpuf

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Most people assume that in order to achieve a flat stomach, they need to do an endless amount of perfectly executed crunches. However, you can not spot train one section of your body and expect to lose weight in only that one section. You can achieve added muscle mass from abdominal strength training but spot reduction is impossible. You need to have an entire body fat reduction in order to achieve the flat stomach of your dreams. A form of highly intense aerobic activity may be your best bet at losing your excess belly fat.

 

Try a sprint interval training routine

Interval training is a type of working out where you alternate periods of high-intensity exercise with a low-intensity recovery period. Research has shown that interval training burn more calories over a short amount of time than a steady-state cardio routine, one where you do the same thing for your entire workout period. Sprint interval training is an intense form of working out that burns a lot of fat and strengthens your abs. Many may become discouraged by sprinting to lose weight; however, when properly executed this type of fitness routine will quickly give you your desired results. According to the American Council on Exercise this type of routine allows the body to perform at 100% of its aerobic capacity. This increases your endurance and boosts your metabolism, which enhances your body’s capacity to burn fat.

 

Try a high-intensity interval training fitness routine

This workout requires you to perform short and fast bursts of sprinting in one-minute periods. You must perform a thorough and complete warm-up prior to performing this type of fitness routine. You should participate in your sprint intervals in moderation and according to your fitness level. This intense form of cardio is usually performed in segments that last from four to thirty minutes. You should participate in at least a two minute jog prior to each of your one-minute bursts of sprinting. Usually a workout of this nature consists of your warm up, followed by anywhere from three to ten repetitions of high intensity exercise, which are broken up by medium intensity exercise to aid in recovery, and ending your cool down. The high intensity exercise should be done at near maximum intensity. The medium exercise should be performed at 50% intensity. You should not perform this kind of exercise more than twice a week, in order to avoid injury.

 

Do not forget weight training

A total belly fat blasting fitness routine consists of both cardio and weight training. Weight training perfectly complements your cardio routine to help you shed that excess belly fat. Weight training helps to tone your body and build your muscle mass. Studies have discovered that muscle burns more calories than fat; therefore, the more muscle mass you have the more calories you will burn. We all know that the more calories we burn, the more fat we will shed. So, in order to lose our spare tires and get our abs toned and shaped we must add some sort of weight lifting to our fitness routines to enhance the effects of our cardio fitness routines.

 

It can be difficult for many of us to shed that excess belly fat. It is one of the hardest areas for us to shape and tone. It is a problem area for many that they just do not know how to target. There is no easy solution, and it can be difficult for many, especially for those new to their fitness routines. In the beginning, you need to stick to your fitness routine and experiment with different forms and levels of exercising to find what works for you. It may be difficult to discover what your perfect fitness level is in the beginning, but do not give up, you will quickly find your groove. The best way to achieve the stomach and body of your dreams is to look for surefire fitness routines that are guaranteed to burn fat and not just center on your stomach but your entire body.

– See more at: http://www.9round.com/blog/how-to-lose-that-unwanted-belly-fat/#sthash.vGkYxgxg.dpuf

Fit or Die

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Seemingly anywhere we look these days there is some sort of ‘must’ list telling us to be sure to do certain things. This is especially true of fitness magazines and websites.

Lists can be great. I have even posted a few on this site designed to offer suggestions or certain things that come to mind when I think of process improvement or ways to make fit living easier.

The problem, is that most of the lists you will find on sponsored sites are designed to sell you something.

They also lead way to the assumption that they are actually all you need to do to achieve the goal stated in the title.

For example, how many times have we read an article titled something like “6 must-do exercises for a shredded six-pack?”

Sure, those might be some great ab exercises. They are not however going to do  anything for you…

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It is important to include a fitness routine in our daily lives; however, many people can not find the motivation to get up and get going. At 9Round, we offer our clients many different forms of motivation. Our certified 9Round trainers are there to help you throughout each and every one of your routines, and your routines can be adapted by our trainers to fit your needs and your fitness goals. We want you to succeed and will be there for you every step of the way. However, it is up to you to discover your motivation and find what will work best for you.

 

Our trainers are your own personal cheerleaders

Our trainers are with you every step of the way in your fitness routine. They are not only there to help guide you through your fitness routine and ensure that you are performing each move correctly to get the best results quickly but to also give you support and motivation. They will be cheering you on and pushing you to do just one more set. They will encourage you to work harder and go faster than you thought you ever could. It will become second nature to you to keep setting and beating your own personal bests. It will appear so much easier to stick to your fitness routine when you have someone in your corner who truly wants you to succeed. This little bit of support can work wonders for helping you stick to your fitness routine and will help you to quickly achieve your fitness goals.

 

Our routines are adaptable

If it is hard for you to stay motivated, you could try to change your fitness routine every 14 days. A study done at the University of Florida found that people who switched up their workouts twice a month were more likely to stick to their fitness routines when compared to those who changed their fitness routines whenever they felt like it. At 9Round, we pride ourselves on how dynamic our fitness routines are. Our trainers can easily adapt your fitness routine to fit you and your needs. If we see that things are becoming too easy for you, we can easily up the pace or the amount of weight you are lifting. We want you to feel challenged and engaged throughout your workout to keep you interested and motivated in reaching your fitness goals. We also change our routines daily to help ward off boredom and give you some added variety to your workout.

 

    Motivation can be a hang up for many people. It is one of the top excuses for quitting a fitness routine. Many of us may feel that we can not find the motivation to stick to our fitness routines. We may find it boring or do not see the results that others are having. Basically, our fitness routines require a lot of hard work that we feel is not paying off or just does not interest us anymore. However, we need to find the strength to continue our fitness routines to live a happy and healthy life. We need to take responsibility for our exercise routines, and when we feel as if we are losing motivation, we need to find ways to regain our motivation. It may be as easy as switching up our routines or finding a friend to workout with that will motivate us to achieve our goals.

– See more at: http://www.9round.com/blog/motivation-brought-to-you-by-9round/#sthash.j1iMJLOd.dpuf

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You workout consistently on a regular basis. You put in all the necessary time and effort, but how do you know if you are achieving all that you can and playing it safe? You want to make sure that you are performing at your peak level but not pushing yourself too far, too fast. The last thing you want to do is injure yourself and cause an abrupt end to your fitness routine by going too far beyond your limits. So, if you are a fitness newbie, how will you learn your limits and know if you are safely and correctly performing all the exercises in your workout  routine? It can be difficult, but we have compiled a few tips here that may help you along the way.

 

  1. You should always complete an adequate warm up. Many people like to skip this important step and just jump right into their fitness routine. However, this could cause you an injury, which could sideline your fitness routine. We all know that you do not need to have a wrench thrown into your fitness routine and suffer an unexpected break from your normal exercise routines. You want to have an efficient and customized warm up that allows your body to get prepared for your workout routine. You need to loosen up and get your heart pumping at a gradual rate before you go in full force, which makes the warm up an essential part of your fitness routine.

  2. Do not be afraid to ask for help. You should not expect to walk into a gym and know everything about it. It is understandable to not know what you should do, especially if you are new to the fitness scene. One of the worst things you could do is go in there and follow around others and copy what they are doing. They could be at a far more progressed level than you, and you could end up injuring yourself from mimicking their routine. One of your options would be to ask the staff at the gym for assistance. This is what they are there for, to help you. They will have the knowledge to help you work the machines and ensure that you do not go too fast or lift too much weight. Another option would be to hire a personal trainer, even if it is just for the beginning to ease you into an efficient workout routine. Their expertise can get you started on the right track and help you set up the perfect fitness plan to achieve your goals.

  3. Use the proper form and posture. There are many reasons that you need to learn the correct way to perform an exercise move. You may not be working all of your muscles correctly if you do not have your form down to a tee, which can affect your results. If you spend long hours at the gym, I am pretty sure that you want to achieve the best results. This can be ensured by properly maintaining your form throughout the exercise. You also want to avoid any costly and unnecessary injuries. If you do not use the proper form, you may end up putting stress on a part of your body that is unable to handle it. This can cause aches and pains along with strains and pulled muscles or even worse. It is important to learn the proper form and posture from day one to make sure that your fitness routine is effective and safe.

 

    One of the biggest fitness fads today is pushing yourself beyond your limits. However, you need to remember to play it safe. It is fine to work hard and push yourself but do not go too far beyond what you are capable of to ensure that you do not injure yourself. It is easy to get caught up in what somebody else is doing or what somebody else is achieving, but everyone is different, as are their fitness levels and fitness goals. You have to be you and be proud of being you. As long as you know that you are working as hard as you can and achieving all that you can, then you should congratulate yourself. You are working towards your goal and not giving up, which is the perfect reason to pat yourself on the back.

– See more at: http://www.9round.com/blog/how-to-avoid-injuries-in-your-exercise-routine/#sthash.RYYI3J8D.dpuf