Archive for April, 2014


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.

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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!”

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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.

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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.

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Jesse-b PT

I am seeing a trend, people saying that they don’t exercise because they just don’t have the motivation or the time (BUT I shall attack ‘TIME’ another time, perhaps when I have ‘more time’… No, WHEN I MAKE THE TIME – but that will be another time, excuse my puns! hehe . Well readers I am going to share the secret on how to work out with or without motivation, and yes it is actually possible…



This may come to a shock to most but I don’t actually enjoy working out, I mean there are lots of times when I don’t want to train and getting off my butt seems like is a real chore. It’s rare I get ready to hit the gym, for PT or to go for a run all excited and full of energy. The gym doesn’t give me the warm and fuzzies, either does running…

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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 and organize. 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.

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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.

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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.

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Fox 9 News shows a great video for 9Round. Check it out. It shows some of 9Round’s fitness routine.


9Round: A workout you probably haven’t tried yet – KMSP-TV.

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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.

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