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8/1/2019 - EPISODE 29
Want more out of your weekly workout, but don't have a lot of time to add to your routine? Consider adding High Intensity Interval Training (HIIT) to your fitness routine. Join Matt & Kriss in this episode of 9 to 5 Fitness to learn how adding HIIT 2 to 3 times per week can boost your endurance and burn more calories.
7/25/2019 - EPISODE 28
Have you ever wondered the best way to burn fat? In this episode of 9 to 5 Fitness, Matt & Kriss explore simple strategies that you can implement to get the most (fat burning) out of your workout.
7/18/2019 - EPISODE 27
Let's be honest: A quick google search or a pretty graphic can answer many of our fitness questions, but that doesn't mean that they're accurate. Join Matt & Kriss as they discuss common myths associated with body types, body shaping, and detoxing.
7/11/2019 - EPISODE 26
In this episode of 9 to 5 Fitness, Matt & Kriss discuss the role of willpower in your fitness journey and the motivation behind it.
7/5/2019 - EPISODE 25
Do you really need to drink 8 glasses of water a day to maintain your health? The simple answer yes, but the better answer is that you likely need more than that. Join Matt & Kriss as they discuss how much water you really need, the effects of not drinking enough water, and the factors that determine how much water you need.
6/27/2019 - EPISODE 24
Protein isn't just for bodybuilders; It's for everyone. The macronutrient is important for skin repair, hair growth, enzyme production, and other essential bodily functions. But do you eat enough of it? In this episode of 9 to 5 Fitness, Matt & Kriss discuss how to determine how much protein your body needs and the benefits you'll experience if you eat enough of it.
6/20/2019 - EPISODE 23
Training for a marathon when you're working can be hard. But it's not impossible. In this episode of 9 to 5 Fitness, Kriss interviews Matt and Joe, two 9-to-5-ers, who underwent a 4-month training program to run 26.2 miles (approximately 45,000 steps). Tune in to learn their training secrets, running experience, previous and future thoughts on running, and how they fit it all after work.
6/13/2019 - EPISODE 22
Have you ever considered adding supplements to your diet? In this episode, Matt & Kriss discuss research-backed performance supplements, common vitamin and mineral deficiencies, and when you actually need to take supplements.
6/6/2019 - EPISODE 21
Did you know that lower back, neck, shoulder, and wrist pain can often be linked to poor sitting and standing habits? If you work—in an office or outdoors—all day, Matt & Kriss have tips to help maintain an ergonomic work style. Tune in to learn about risk factors for pain, tools to relieve and curve pain, and the importance ergonomics in your work place.
5/30/2019 - EPISODE 20
At some point of our lives, we may have considered a diet to help us reach our weight or performance goals. Join Matt & Kriss as they discuss the effectiveness of popular diets that include fasting, carb-restriction, and protein building.
- SourceLink - Overweight and obesity statistics
- SourceLink - Does fasting work for weight loss?
- SourceLink - Carb restriction can help weight loss
- SourceLink - Effectiveness of low-carb, ketogenic diets
- SourceLink - Effect of energy restriction on weight loss
- SourceLink - DRI nutrient recommendations
- SourceLink - A review of popular weight loss strategies
5/23/2019 - EPISODE 19
Should you still workout even when you feel fatigued? Does exercise improve sleep quality? How much can sleep deprivation affect your workout performance? In this episode of 9 to 5 Fitness, Matt and two special guests discuss their experiences with stress, fatigue, and sleep deprivation, and its impact on their workout routines.
- SourceLink - Exercise could improve sleep insomnia
- SourceLink - How sleep deprivation affects exercise performance
- SourceLink - Reasons why you’re so tired (excessive sleepiness)
- SourceLink - Strategies to improve your sleep
- SourceLink - Exercising with high blood pressure
- SourceLink - How sleep affects your workout performance
5/23/2019 - EPISODE 18
Join Matt as he interviews weight-lifting 9-to5-er Jenna. Most recently, Jenna has worked in employee relations and enjoys movements ranging from Latin dance to resistance training. Matt asks Jenna about her experience on how she stay on track with her weight training, maintains workout motivation, and builds long-term health and fitness goals.
5/9/2019 - EPISODE 16
We know it can be hard to watch your food intake at work. From coworkers planning lunch outings to simply forgetting your lunch, staying on a nutrition plan can feel next to impossible. Tune in to join Matt and Kriss discussion of their favorite healthy eating habits that they incorporate at work.
5/2/2019 - EPISODE 15
At Sunny, May is the start of Muscle Mayhem, where we're producing tons of content on resistance training. In this episode, fitness expert Matt talks with instructor and strength and conditioning coach Alex Dorado. Tune in to learn about the do's and don’ts of resistance training, beginner's tips for weight lifting, and the general benefits of adding this type of training to your fitness routine.
5/2/2019 - EPISODE 14
Looking for creative ways to fit in exercise at work? Matt and guest host Eric discuss quick exercise routines, desk accessories, and exercise equipment that you can use to burn extra calories between your meetings.
4/18/2019 - EPISODE 12
Is spot reduction really possible? Is it okay to work out on an empty stomach? Should you stretch before you exercise? In this episode Matt & Kriss weigh common fitness myths against peer-reviewed research. Visit our website to check out our show notes for more info on our research.
4/11/2019 - EPISODE 11
If you're looking to boost your workout routine by starting (or adding to your) home gym, then you're in luck. In-house fitness expert Matt discusses his 10 favorite pieces of fitness equipment that you can add to your home gym.
4/4/2019 - EPISODE 10
In this bonus episode of 9 to 5 Fitness, Matt interviews Janelle, a recreational runner who loves to race, cycle, swim, and strength train. And the best part? She fits this all in before her work shifts (and on weekends, too). Tune in to learn about Janelle's secrets on overcoming time to actively work on her health and fitness. You can also follow Janelle's ongoing fitness journey on her Instagram page @run4daysss.
4/4/2019 - EPISODE 9
Have you ever been on a fitness journey and wondered if you're doing the right exercises to reach your fitness goals? In this episode, Matt and Kriss discuss the importance of exercise programming in your fitness routine, and how you should properly evaluate challenge, length, and frequency when developing an individual plan.
3/28/2019 - EPISODE 8
You've spoken and we’ve heard. In this episode, Matt and Kriss explore questions asked by 9 to 5 Fitness listeners. Join us to learn about myths, ways to stay fit while working in the office, and preventing motivation decline. Have a question you want answered? Visit our website, read our show notes, or reach out to us on Facebook or Instagram.
3/22/2019 - EPISODE 7
When it comes to fitness, two benefits that may come to mind are weight loss and performance gains. But what if we told you that you can get a lot more out of fitness? Join Matt and Kriss as they discuss how exercise can improve brain function, increase bone mass, and reduce the effects of aging.
3/19/2019 - EPISODE 6
In this episode, we're exploring 9 to 5 fitness with fitness and nutrition coach Tim Liu. With over 10 years of experience, Liu has made it his mission to help busy professionals and executives lose fat, build muscle, and gain confidence without having to live in the gym. Join us as Tim shares how he helps his busy clients get fit with tailored exercise strategies. Visit us on our website to view the show notes, and to learn more about Tim Liu, or visit www.timliufitness.com.
3/13/2019 - EPISODE 5
So, you’re finally ready to workout. You’ve got your equipment, your motivation, and even some time. But how do you make sure that you avoid injury during your workout program? This week Matt and Kris discuss 4 things you’ll need to evaluate before your workout to keep yourself safe.
3/6/2019 - EPISODE 4
So maybe you got some equipment to fit your space safely and comfortably, you have found your “WHY” and you have more motivation than ever before, but how do you choose the right workout plan? In this episode we explain the best ways to evaluate your current workout goals, fitness equipment and training routine.
2/27/2019 - EPISODE 3
Getting exercise equipment and making time for fitness is easy but staying motivated can be difficult. In this episode, Matt & Kriss talk about the importance of motivation in any workout routine, strategy, or plan. But finding motivation to become more fit, isn't as simple as identifying goals. Consider the reason for yours goals, develop a plausible accountability system to maintain your strategy, and be sure to make rewards to go through your strategy.
2/27/2019 - EPISODE 2
Is space stopping you from working out? In this episode, Matt and Kriss discuss cardio- and strength-based exercises and equipment for every kind of room in your house. Think about your available space: A free corner in a guest room, a bedroom, living room, or garage. From bodyweight exercises to treadmills, there is always something that you’re able to do to reach your personal fitness goals.
2/27/2019 - EPISODE 1
Let’s be honest, it can be hard to find time to work out. But with a few slight adjustments to your schedule, you’ll be working out in no time. Health professionals suggest at least 150 minutes of physical activity a week. Break it up into multiple days. Take a hard look at your schedule for “time-wasting” activities. Know your limits. Create a plan of action. Take small steps. And actively adjust your workout plan to keep moving forward.
2/21/2019 - TRAILER
Welcome to 9 to 5 Fitness (presented by Sunny Health and Fitness), a podcast about how to incorporate a healthy lifestyle into a busy work week. Meet fitness expert Matt, and your average 9-to-5er Kriss, who will host weekly discussions on starting, building, and maintaining a healthy lifestyle—with a busy work schedule in mind.
Our first episode drops Thursday, March 7, 2019. We'll release weekly episodes after that.