Best Stretches For Office Desk Sitters

Whether you work from home or are back in the office, you are likely experiencing the muscle fatigue that comes with working sit down jobs. Sitting for long periods of time without changing position, especially when hunched over, can result in strain to your neck, back, and shoulders over time. Combat muscle fatigue from sitting all day with our effective office stretches and exercises.

We have compiled a list of effective office stretches and sitting exercises that can alleviate muscle tension from working a sedentary job.

Lower Back Stretches

Working woman is doing Lower Back Stretches

A spinal stretch is one of the most effective desk exercises to strengthen your lower back and core muscles without even leaving your seat.

To start, sit up straight with your feet touching the floor. Contracting the muscles in your core. Rotate your upper body to the right. You can elevate your chair workouts by placing your left hand on your chair’s armrest to deepen the stretch. Only twist as far as you can still maintain a straight back and square hips. Hold the position for 30 seconds to a minute, then repeat on the other side. Repeat the exercise 5 to 10 times on each side of the body to achieve the best results.

One of the best stretches for back pain, spinal stretches. It can undo what years of office work has done to the body.

Shoulder Stretches

Working man is stretching shoulder

Tight shoulders are a common problem faced by office workers. Typing places a lot of stress on the shoulders and neck. A simple shoulder shrug repetition can soothe some of this strain.

Before executing this part of your desk workouts, we recommend rolling your shoulders forward and back for 30 seconds to a minute to loosen and warm up the muscles.

Sit or stand up straight with your shoulders rolled back. Lift your shoulders up to your ears and hold for 1-2 seconds. Roll them back as you let them return to their original state. Repeat for 8 to 10 repetitions.

Neck Stretches

Neck Stretches

Upper back tension and headaches are both caused by unwanted neck tension. Practicing neck stretches can quickly relieve any built up strain on the neck muscles.

To stretch the neck muscles, gently pull your head to one side while tilting it in the direction it is being stretched. Hold for 10 to 30 seconds and repeat on the other side. Complete 5 to 10 reps on each side.

Elevate Your Office Exercises With NineFit

Office stretches

Whatever your fitness goals, our online store has everything you could dream of to start implementing fitness into your daily routine. Explore fitness gear, under desk bikes, and more on our online store and start feeling better today.

A Guide to Buying a Cross-Trainer – All You Need to Know

The low-impact, full-body workout provided by an elliptical (also known as a cross-trainer) makes them a popular addition to home gyms. If you’ve been thinking about adding an elliptical machine to your home, our preliminary guide will help you to get the best cross trainer for your goals and needs.

What Are Your Fitness Goals?

Are you looking to tone your muscles, improve your cardiovascular health, or simply lose weight? Knowing the goals attached to your fitness routine can help you select the right home cross-trainer. Each model comes with unique workout programs designed with different goals in mind.

Cross Trainer: Machine Durability and Quality

Man is doing workout on cross trainer

A sturdy frame and solid build will ensure your elliptical cross trainer lasts long enough to get your money’s worth. Machine warranties and online reviews are a great way to keep tabs on the longevity of your desired elliptical machine.

Length of Stride

If you’re tall, you will definitely want to take this consideration to heart. A cross-trainer machine is no good if its not being put to use, and if the stride of your elliptical is not adjustable, you may not be able to get the most out of your investment. Opt for a cross trainer with an adjustable stride so all members of your home gym can have an enjoyable workout, whatever their height.


Woman is doing training on cross trainer

Whether you are just starting out on your fitness journey or a seasoned exercise junkie, you’ll want a machine capable of packing on resistance. This way, as your fitness level increases, you can give yourself harder workouts to complete.

Space and Storage

Whether your space is large or small, it is always wise to measure the dimensions where you intend to place your new elliptical machine to ensure it will comfortably fit in your home.

If you live in an apartment or shared space, opting for a foldable cross trainer makes sense. 

Comfortability of Use

Man is doing exercise on cross trainer

With so many options available on the market, you can still get a great workout even if you have pre-existing medical conditions. For those among us with bad knees or an aching back, investing in an elliptical bike or Nordictrack cross trainer, as well as some cross-training shoes can make all the difference in taking pressure off of these sensitive areas.


No one should have to go broke to get fit, yet the right cross-fit machine should be a long-term investment in your health. Prices will vary based on brand and features, but being realistic about your goals and budget is the best way to zero in on the right machine for you. Compare prices and customer reviews when finalizing your decision.

Meet Your Fitness Goals Today With Ninefit

The right elliptical machine and so much more is waiting for you on the other side of your mental blocks. You are reading this because you have decided to invest in your long-term health, and we couldn’t be happier to help you along your journey.

For exercise equipment, supplements, and more, visit our online store.

A Perfect Workout Plan for Your Beach Body Goals

Summer is just around the corner, and everyone wants to flaunt their beach body. However, achieving a perfect beach body takes more than just wishful thinking, it requires a well-planned workout plan that targets your specific needs and goals.

Luckily, with Beachbody On Demand, you can access a variety of fitness workouts and programs that can help you achieve your desired summer body. Let’s explore the perfect workout plan for your beach body goals.

Set Your Goals 

Before starting any workout plan, you must set clear and achievable goals. Do you want to lose weight, build muscle, or tone your body? Knowing your goals will help you choose the best beach body workout that meets your needs. Once you have set your goals, it’s time to create a weekly workout plan.

Create a Weekly Workout Plan

Create a workout plan

A weekly workout plan will help you stay on track with your fitness goals. With Beachbody On Demand, you can access a variety of beach body workouts and programs, including strength training, cardio, yoga, and more.

You can create a weekly workout schedule incorporating different activities depending on your goals. For instance, if you want to lose weight, you can combine cardio and strength training workouts. On the other hand, if you build muscle, you can focus on strength training workouts.

Choose the Best Beach Body Workout 

With so many Beachbody programs available on Beachbody On Demand, choosing the best Beachbody workout for your needs can be challenging. However, you can narrow down your options by considering your fitness goals and preferences.

For instance, if you enjoy high-intensity workouts, you can try the Insanity program. On the other hand, if you prefer low-impact exercises, you can try the PiYo program.

Incorporate Beach Body Yoga 

Beach body yoga

Yoga is an excellent way to improve flexibility, balance, and strength. Beachbody On Demand offers a variety of yoga programs that can help you achieve your beach body goals. You can add yoga to your weekly workout schedule to improve your fitness and reduce stress.

Stay Consistent 

The key to achieving your beach body goals is consistency. Once you have created a weekly workout plan, stick to it. Stay motivated and push yourself to complete your workouts when you don’t feel like working out. Remember, achieving a summer body requires dedication and hard work.

With Beachbody On Demand, you can access a variety of fitness workouts and programs that can help you achieve your desired beach body. You can achieve your summer body goals by setting clear goals, creating a weekly workout plan, choosing the best beachbody workout, incorporating yoga, and staying consistent.

So, what are you waiting for? If you’re looking for more great advice on how to get started with your Beachbody on Demand workouts, visit NineFit today!


5 Cardio Workouts to Try in Your Gym

Doing a gym cardio routine is hugely beneficial for your health, but a lot of people aren’t sure where to start. In this article, you’ll find five of the best cardio workouts to try so you don’t have to feel clueless the next time you head to the gym. 

Cardio exercises at the gym (and anywhere) increase your heart rate. It jumpstarts your metabolism and allows your body to burn calories at a quicker rate. They’re also great for warming up, and cardio after weight training is a great way to make sure you target every area of your body. 

The Best Cardio Workouts

Here are five cardio workouts to try:


Man is doing cardio workouts

The treadmill is definitely the most popular cardio gym workout. When you use it, we recommend building up to a run instead of starting at a fast pace – or, if you’d like, switch between power walking, jogging, and running.

2. Stair Machine

The stair machine, though you might not expect it, is one of the most challenging cardio workouts at the gym. It works your heart and your glutes, hips, and thighs – and if you want to increase the difficulty, try incorporating squats, lunges, and crossover steps as you climb. 

3. Elliptical 

Working out on elliptical

The elliptical offers the benefits of the treadmill without putting so much pressure on your joints. On this machine, you can walk, run, or climb by moving in an elongated circle. Your feet never leave the pedals, which means you don’t experience the repeated pounding that you get on a treadmill. Pushing and pulling the handlebars works your upper body, and you can even pedal backwards to work muscles differently. 

4. Rowing Machine

When you work with a rowing machine, you don’t have to wonder about cardio vs strength training because you get both in one. Grab the handle at the front of the machine and pull your chest towards it to row your body upward and work your heart, arms, core, and legs. 

5. Stationary Bike

Working out on stationary bike

You don’t need to purchase a bicycle to get all the cardio benefits of biking, instead use the stationary bike at your gym. These provide all the same advantages, but more options than a regular bike, as you might choose to use an upright version, recumbent, or dual-action bike. 

Getting the Most From Your Cardio Workout

Cardiovascular health is important. Try out these cardio workouts the next time you hit the gym and get your heart pumping! 

5 Fitness Motivation Tips for Healthy Workouts

Everyone knows that exercise is good for you, but not everyone knows how to get motivated. Whether it’s men’s or women’s workout motivation, the truth of the matter is that fitness inspiration doesn’t come easily, no matter how great the benefits of staying active may be. We’re here to help, though, and provide the fitness motivation and you need to get moving and stay moving. Here are five fitness motivation tips you can use to get up off the couch and actually enjoy your workout.

1. Set Manageable Goals

Fitness motivation Tips

Setting goals is great workout motivation because there’s almost nothing better than achieving those goals. Just make sure you’re setting reasonable goals, because goals that are too lofty will only discourage you. 

And another thing, make sure your manageable goals have deadlines! Without deadlines, you’re more likely to push them off. 

2. Weave Workouts Into Your Schedule

Instead of forcing yourself into an exercise regimen that doesn’t suit you, incorporate that regimen into your already-existing schedule. Start by doing what’s doable and enjoyable – with just 15 minutes a day – and increase as time goes on. 

3. Emphasize Variety

Man doing exercise

A huge part of fitness motivation is trying out a myriad of different exercises. Not only is this good for your body, it’s good for your brain too – it keeps you on your toes in more than one way.

Plus, switching it up works well as you find out what activity really suits you. Here’s a hint: if you don’t like the workout you’re doing, you’re less likely to stick with it. 

4. Find a Community

Group of people doing exercise together

Whether your gym motivation stems from partnering with a good friend or joining a workout group, having a person (or people) to hold you accountable is a major player in keeping up with your fitness routine. 

5. Start Slow and Be Kind 

You might have all the gym motivation in the world when you start out, but it could die out over time. The key is to avoid going too hard and too fast right out of the gate. 

Instead, start slow and maintain your motivation for fitness over time. And, sometimes, if the motivation isn’t there, you have to go through the motions and wait for it to kick in – because it will. 

Getting Motivated and Staying Motivated

Woman giving fitness motivation tips

Whether you’re a guy looking for inspiration or a lady searching for fitness motivation tips for women, this advice is bound to get you to start moving – and stay moving! 

5 Reasons to Wear a Sports Bra for Your Workout

You don’t need to be a fitness guru to know that a good sports bra is a lifesaver. 

There are tons of options to choose from, from yoga bras to your favorite push up sports bra, but the truth of the matter is that your gym bra is more than a fashion statement. It actually comes with notable bodily benefits! 

To protect your body from long-term muscle pain and improve your workouts in general, you need a sports bra that puts in the work. 

Why Wear a Sports Bra?

A woman doing exercise wearing sports bra

Still not convinced? Take a look at these five reasons you should wear a sports bra top the next time you head to the gym. 

1. It Provides Support

There’s nothing more unpleasant than a high-intensity workout without the right chest support. Sports bras for women prevent the stretching and even tearing that can happen to the ligaments around the bust and, in the long run, you won’t experience premature sagging. 

2. Cuts Down on Movement 

Wearing your gym bra doesn’t just improve the long-term health of your breasts, it also improves your performance. For many, minimizing breast movement is a must for a productive workout, and a good sports bra makes that happen – all without squishing or causing you pain. 

3. It Regulates Your Temperature

Woman doing yoga wearing sports bra

These days, there are bras for women that do much more than hold you in place. They can also increase airflow to your skin and wick moisture which, in turn, regulates your temperature and makes for an all-around more enjoyable workout.

4. They Provide Storage 

If your yoga pants don’t have pockets, it’s likely that your yoga bras do. You’ll often find that sports bras are capable of holding small items like your phone, mp3 player, or your keys. Now you don’t need to carry a bag while you’re out running. 

5. They’re Comfortable 

Woman doing exercise

Whether you choose a black sports bra, a pink one, or a rainbow one, rest assured that it will make your workout more comfortable. These bras are designed with function in mind, which means that they’ve got coverage, wide straps, and flexibility of movement. When you wear it, you won’t experience chafing or rubbing that you might get while wearing an everyday bra during a workout. 

An Ultimate Workout Necessity 

Finding a sports bra that works for you can change your entire experience working out. After you try out your women’s sports bra in the gym, you’ll never want to exercise without it again.

Best Dumbbell Set for Weight Training for Workouts at Home

Whether you’re looking for a new weight set to add to your extensive collection, or you’re a newbie who’s looking for their very first dumbbell set, this is the article for you. 

The issue surrounds how to choose the best home weight set for you. Are powerblock dumbbells the route you should take? or Something more beginner-friendly, like hand weights? 

Here, we’ve compiled the three best dumbbell weight sets to use in your home gym to make the buying process a little easier. 

1. Rubber Encased Hex Dumbbells

Rubber Encased Hex Dumbbell Set

These types of dumbbells typically range from 10-50 pounds, and they’re very budget-friendly. The only thing is that they’re typically sold individually, so you’ll need to purchase two. 

The rubber coating is great for at- home gym use. It protects the floor and whatever other surface you might set your weight down on. The handles are typically contoured for easy grip, and the hex shape prevents them from rolling all over the place. 

The shape of hex weights allows you to stack them for easy storage – this makes it so you don’t have to purchase a dumbbell set with a rack. 

2. Adjustable Dumbbells

Man is doing exercise with Adjustable Dumbbell set

If you’re looking to splurge a little, adjustable dumbbells are a great choice. These often come in the shape of a hex, just like the previous selection, which makes them unlikely to roll and easy to store as well. With adjustable dumbbells, you can choose from a myriad of weight increments to customize your workout so it’s exactly what you need for that specific day. 

You might have to invest a bit more upfront for adjustable dumbbells, but it’s important to remember that these sets include over 10 pairs of regular dumbbells because of their adjustable weights which, in the long run, is actually a better deal than buying all of the weights separately. 

3. Hand Weights 

Hand Weights

You’ll often find hand weights in fun colors, and sold in weight ranges from 2-20 pounds. Geared towards beginners, they’re easy to grip and also extremely affordable. 

They might not come with enough heft for lower body exercises or more advanced workouts, but they get the job done for people who are looking for a straightforward, upper body training session at home. 

Your Best Weights

Whether you’ve been lifting weights for years or want to dive in by getting started at home. These weight sets won’t steer you wrong. Try adding one of these selections to your home gym today! 

Top 5 Benefits of Fitness Trackers You Need To Know Today

Whether you’re an athlete by trade, a hobbyist, or someone just starting to get active, fitness trackers are a huge asset to the exercise community. As sleek as a watch worn on your wrist, the activity tracker allows you to stay up on your health and wellness in an easy and convenient manner. 

Here are the top five benefits of fitness trackers:

1. They Encourage You to Get Active

Woman wearing fitness tracker during exercise

It might be obvious, but fitness trackers encourage you to get on the move. There’s nothing quite like the feeling of meeting your daily goal, and achieving it can be as simple as getting up and doing a few extra laps around the office – something you might not have done without the fitness tracker gently encouraging you. 

2. Get Insight on Your Sleep

Getting good sleep is essential for the body’s overall health. Wearing a fitness tracker can help fix your sleep cycle so you can become the best version of yourself. Wearing one is also helpful for people with sleep disorders, such as sleep apnea, because activity trackers can monitor the quality of sleep you’re experiencing as well. 

3. They Keep Track of Your Heart Rate

Fitness tracker Track of Your Heart Rate

If you’re looking to measure the intensity of your workout, there’s no device handier than an activity tracker. This little device provides data on how hard you worked and how much energy you exert so you can take a look at those numbers and adjust your workouts accordingly. And it’s never a bad thing to keep up on the health of your heart.

4. They Support Healthy Eating

You may choose a calorie counter watch with a food tracking capability that assists in weight loss through calorie counting. These trackers can also support users in making healthy choices by educating them on the foods they’re choosing to eat. 

5. You Are Held Accountable

Fitness trackers

Fitness trackers might be one of the best exercise devices to hold you accountable to the work you say you’ll do. Some trackers offer challenges on both an individual and group scale so people are more likely to reach their goals inside the gym and during their everyday lives. 

 The Fitness Trackers Lifestyle

After reading these benefits, it’s easy to see how an activity tracker can enrich your life. It keeps you on track regarding your daily steps, physical exercise, healthy eating – even with sleep. So, what do you think? Is it time to invest in an activity tracker for yourself?

Upper Body Workouts: Perfect Workout Practices for Your Upper Body

If you’re looking to get your upper body in shape, it’s important that you know the best upper body workout practices. From great upper body exercises to the best workout equipment, let’s take a look at the best ways to get an upper body workouts at home.

Upper Body Workouts for Beginners

If you’re just starting out in your fitness journey, it’s best to start with a simpler workout routine. Don’t worry, though, as long as you’re doing the right exercises, there’s still nothing stopping you from getting a full upper body workouts!

While you probably shouldn’t begin your upper body lift exercises with an extremely heavy weight, light dumbbells are an excellent starting point. An upper body dumbbell workout can include a variety of exercises from curls to rows, and the stronger and more experienced you get, the more weight you can start using. Adjustable dumbbells are perfect for this, allowing you to put on and take off weight as needed so you can always be at your ideal challenge level.

Great Upper Body Exercises

Aside from dumbbells, there are plenty of other ways to strengthen your upper body as well. For example, pull-ups are a great way to hit your biceps, triceps, and back muscles all at once, and the only equipment you need to do them is a pull-up bar.

If you want to go even more minimalistic, though, push-ups are a solid option. Like pull-ups, they work a variety of muscles including arm, shoulder, and back muscles all at once. What really makes push-ups a great exercise, though, is how easy they are to fit into your daily routine.

There’s no equipment required, meaning that every so often throughout the day, you can do a few push-ups for a quick workout interval, getting plenty of exercise over a longer period of time. Then, once you get home, you can use more specialized exercises and equipment to finish up, making for the perfect workout.

Use a variety of exercises and be sure to have a rotation in place so that each of your muscle groups will have time to recover after a long workout. From there, as long as you stick with your routine, you’re sure to notice the benefits!

Home Workout

Looking for more great equipment for your active lifestyle? Visit our shop at NineFit today!