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4 easy ways to boost your daily energy

6/27/2018

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Everybody wants to feel like they have more energy.  If you’re anything like me, naps are one of the best parts of the day (if you can fit them in!).  The only problem with that is a) I’m trying to be as productive as possible with each day and b) I usually feel like I never get enough time for myself to really take care of myself the way I would like to. 
Over time, I’ve come up with 4 of my favorite ways to make sure my days are productive, full of energy, and are something I can look back on with pride knowing I gave my absolute best.


Here's how you can boost your energy
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ONE - It's Really Only 10 Minutes
Wake up 10 minutes before your normally get up, and meditate.  Now, I know what you’re thinking.  Become one with the tree.  Breathe in the day new.  Nope.  All I’m talking about is sitting in silence, by yourself, for 10 minutes.  Quiet your mind, and just take in what your day is going to bring you.  My favorite resource for meditation is the Headspace app, easily found on your AppStore.  Starting your day with purpose and mindfulness is one of the best ways to energize for your day.  I challenge you to try this for only 7 days (that’s barely over an hour of dedicated time). I promise you will see immediate improvements in your energy levels.

​Two - Time to Start the Habit
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Exercise at least 3 times a week for 20 minutes.  Whatever that looks like for you, at whatever time of day you can get away with it (and if you need direction, that is what we are here for).  Whether it’s a Nine2Fit program, or just getting out of the office/home and going for a 20 minute walk.  We all know that exercise is proven to improve just about every aspect of your life, but doing it is the hard part.  Commit to a total of 1 hour for the week (20 minutes, 3 days) to fit in some exercise and feel the benefits!

​​Three - Seriously, Positivity Goes Along Way
​Focus on positivity.  This one may sound straight forward and even silly, but I promise you that being mindful about what’s good in your life (your kids, food, a good book, you name it) will help redirect your energy into the positive side of things, and help remove some negativity from your life, which is a huge energy sink.  Personally, I like to keep a little notebook next to my bed where I write down 3 things that I’m grateful for that day so that I can start off my day appreciating what I have.  Give it a try, we are talking 30 seconds out of your day here!

Four - Phones and Bedtime 
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Put your phone out of reach when you go to bed.  Scary!  With our dependence on technology as a culture, it seems that we are never out of reach of a text or facebook message.  Studies show that looking at your screen and wiring your brain right before you go to sleep has severe negative impacts on your ability to produce melatonin (used to sleep) and allow your body to wind down for a restful night’s sleep.  I challenge you to charge your phone on the opposite side of the room, and purchase a $10 alarm clock to keep next to your bed, if that’s something you currently rely on your phone for.  See just how much easier it is to fall asleep without distractions!

​Try these easy strategies out and send us feedback with how they have made you feel. Give it a week commitment. Start small. I can promise you that you can do it and your energy will be dramatically increased!

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What Is Online Personal Training?

6/13/2018

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What is online personal Training?

That’s probably the question we hear most often when talking about Nine2fit and what we have to offer ours clients.  The world is changing, and there has never been a time in our history where it has been easier to access an incredible amount of knowledge and information about pretty much anything.  This also applies to workout out, but unfortunately this wealth of information can be overwhelming, leaving you unsure of which is right, what works best, and how to go about doing it.

That’s where we come in.

As online trainers, we compile all of the latest information along with using our skill set derived from years in the industry to bring you a custom exercise program that is unique to your needs.  Online training is exactly as it sounds; you video conference with your trainer to talk about your goals and get a custom program based on those goals available to you online. Each day you get your workout sent straight to your phone and email, where you can go through it at your gym or home, following our custom videos for each exercise.

Have questions? Your coach is just a text away.  Rather than being dependant on matching schedules with an in-person coach, complete your exercises on your own time and simply message your coach if you have questions.  We will get back to you within the same day and work with you to sort out any issues you may have.

The last, very common question we get is “how is this different from a normal personal trainer?”.  The key differences are price and convenience. In our metropolitan, skilled trainers bill between $70-100 per HOUR.  That means that if you want to see results (most coaches recommend a minimum of twice a week) you’re spending at least $500 a month of training.  Nine2fit bills at under $200 a month, for UNLIMITED access to our coaches along with your daily workouts. Convenience is also a big difference because we remove the need to match schedules.  Everything is done on your own time, so that no matter how busy your schedule. You can do your workouts at 6am, or 6pm.

​Your online coach is there for you, whenever you need us most.

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What time of day should you work out? Does it matter?

4/18/2018

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Exercising, period, is going to be a key component of a healthy lifestyle.  Often, we struggle to even fit it in our day, let alone have the opportunity to choose *when* it get's done.  However, there are some interesting studies on when the optimal time of day to exercise is, if you have that luxury.  Generally, you'll read things that say first thing in the morning is best to kickstart your day, have an elevated metabolism all day long, etc.  However, you can just as easily find information, like this study, that demonstrates small decreases in muscle hypertrophy potential when exercising first thing in the morning,

Based on the research that I've looked into, especially this study here, if you are well trained and have been exercising on a regular basis, your body will adapt to the time of day that you regularly train and your responses to training will be just as good as any other time of day you might work out.  The key here is consistency.  You can't except to see changes in your body if you aren't training regularly anyway, so the problem of time of day is rendered a "moo point" if you can get yourself into a steady routine.

Getting into a regular routine is the key to success.  Personally, I exercise in the evenings because I work with clients in the mornings, and I like to end my day on a high note.  However, in college I would work out at the crack of dawn because that was the only time that would work for me.  Do what's best for your schedule, but make it a regular thing, and make it a scheduled part of your day!  For *most* working adults, I find that the mornings before work at the best time to exercise because there are rarely interruptions, compared to evenings where meetings, happy hours, dates, movies, networking, you name it, will take up our time and our previous plans seem to slip away.

Pick a time, stick to it, and see yourself improve over time!  If you'd like to learn a little more about the importance of following routines over time, I recommend The Compound Effect as a good, short read.

-David 
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    David is co-owner of Nine2Fit and runs the coaching aspect of the business.

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