The 9 Minute Science-Based Workout

The 9 Minute Science-Based Workout by [Madisyn Taylor]( A "science-based workout" means there are evidence-based techniques used in the workout to get you real results. There is factual evidence that backs up what you are doing! Dear Friends, Just when you thought you knew everything there was to know about fitness, something new comes along. Today I'm speaking with Stefanie Turner, the trainer for our course, 9-Minute Science-Based Workout. If you are curious about what this means, please read on! Course Overview With this revolutionary 14-day course, you'll learn how to take a scientific approach to your training by using techniques that will make the most efficient impact on your total health and fitness. Combining High Intensity Interval Training (HIIT), yoga and strength training, each daily 9-minute training session will help you develop the skills you need to maintain a healthy body composition with the most optimized metabolic rate for calorie burn. By combining all these important training techniques, you can now take an active stand to optimize your overall fitness, health and wellness. - Receive a new lesson every day for 2 weeks (total of 14 lessons). - Have lifetime access to the course for reference whenever you want. - Select the amount you can afford, and get the same course as everyone. - If you are not 100% satisfied, you may request a refund. How much do you want to pay? [$15]( This is the total amount for all 14 lessons Interview With Stefanie Turner Madisyn Taylor: Hi Stefanie. I'm sure my readers are curious about what a "science-based workout" entails. Please share with us! Stefanie Turner: A "science-based workout" means there are evidence-based techniques used in the workout to get you real results. Taking a science-based approach to something means there is factual evidence that backs up what you are doing, as opposed to you guessing what may work and simply doing what might feel good. For this workout series, there is a lot of scientific evidence behind the techniques we will be learning: high-intensity interval training (HIIT), strength training, and yoga training. Combining these techniques all together also happens to be super fun and one of my favorite ways to train since the variety of styles keeps training fresh and fun! HIIT training will challenge your cardiovascular fitness. You will feel the burn in your muscles during the strength training, and just when you think you can't take more burn, the yoga training offers a great way to slow down your heart rate and calm your nervous system to optimize recovery and relaxation. Throughout the course you will learn how to use all these methods in your training and why they are effective in optimizing your metabolic rate and assisting your body to work at its most advantageous for your health. MT: What type of results can I expect from doing this course? ST: After completing this course you will be much more knowledgeable about how and why to include certain elements in your training as you move forward. Physical results will vary depending on many factors such as your current fitness level, individual body type, and diet. You may see visible results after this 14-day course, but you will most likely feel stronger, have improved cardiovascular endurance, and ultimately feel fitter and freer within your own body. You can keep repeating the course as many times as you wish to get your desired results. MT: Can I really achieve much in just nine minutes a day? ST: Yes, absolutely! By setting aside just nine minutes a day to work on your health and fitness, to move your body and clear your mind, the results, both physical and mental, can be huge! I personally find that when I'm busy training clients at my studio, I often find it hard to set aside time for my own training. However, if I complete three minutes of HIIT, three minutes of strength training, and three minutes of yoga, following what is set out in this course, I can get a really effective session despite my limited time. I feel so great when I do this and notice great gains in my strength and fitness when I do this on a daily basis. If you're already training consistently, I encourage you to take the more advanced progressions that are offered in the lessons, and perhaps add the lessons on top of your already established training program. Due to the effects of plateau and adaption, as explained in the course, you ideally want to always be building up your training sessions to be longer and more challenging as you progress on your health and fitness journey. MT: Will this course be suitable for my fitness level? ST: Throughout the course there are different progressions and regressions offered for different fitness levels. If you are an absolute beginner, be sure to take it slowly and modify as necessary. If you are more advanced, do challenge yourself and see if you can complete the more advanced options for each exercise. Completing all repetitions with great attention to your form is also vital. Sometimes the slightest adjustment in your form can make all the difference to the effectiveness of the exercise. I even notice this with myself sometimes when training, with my body wanting to take the path of least resistance. Sneaky little cheat moves can come in, making the exercise less effective and less difficult. Always make sure that you are remaining present in the workout. Try to create an environment, both physical and mental, that is as distraction-free as possible. If you can try to focus on the training session at hand, remaining present and being mindful to leave all other thoughts for later, this will be a massive game changer to your training! MT: Is it normal to feel muscle soreness after the lessons in this course? ST: When starting a new fitness program, it is certainly normal to feel some muscle soreness and fatigue. I like to remember the mantra that nothing ever grows inside of your comfort zone! A certain level of discomfort is often a sign that you're reaching new levels of strength, but it is important to honor your body and listen to it, gradually working your way up to taking the more advanced options that I offer throughout the course. The yoga sessions offered throughout the course should help with muscle recovery and fatigue, but optimal rest and hydration is also vital. Be sure to do your homework--get a great night's sleep and drink water! MT: How should I continue training beyond this course? ST: I love incorporating different training styles into my regime. Not only is it enjoyable but it helps to beat workout boredom. This technique is backed by science too! Mixing up your training styles prevents overuse injuries, builds new muscles, and keeps your brain healthy. For example, if you love running and it's all you do, you may soon find that your hamstrings and hip flexors are extremely tight. For runners, overuse injuries in these areas are so common! You may also find that your legs are very strong from all that running, but your arms are weak. And since you're repeating the same running movement over and over, your brain isn't being challenged as much. I grew up doing a lot of dance and danced professionally, so I found overuse problems in my own body too. I used to have an extremely strong lower body and a very small and weak upper body. I was very mobile and flexible, but I didn't have much muscular strength in certain areas. By incorporating strength training into my regime, I was able to not only balance the shape of my body, but I could also reap the benefits of having a stronger and more stable body, which allowed me to do other sports safely. Moving forward with your training after completing this course, try to balance your skills and work on the area you need to most. For example, if you struggled to get through the HIIT training, then cardiovascular fitness might be what you should add more of into your training regime. If you struggle with yoga, then be sure to include more of it in your training! Can't do a push-up? Well it's time to work on that! By taking the exercises and tools learned in this course and adding them to future training programs, you will include well-rounded, science-based training into your workouts. Also keep in mind that as your fitness improves, it's important to keep making your training sessions more challenging by either making the duration longer, the exercises more intense, or both! MT: Walk me through the journey of this course. ST: We start by learning some basic moves in HIIT, bodyweight strength training, and vinyasa yoga. We slowly layer onto these basic moves as the lessons progress to make the workouts more challenging and add more variety. Sometimes we will focus an entire lesson on just one training style, and in others we use all three! As we build intensity, you may feel more challenged and notice that the exercises progress at a faster pace. This is normal and I encourage you to do your best to keep up! If you feel like the pace of the exercise is too fast for you, simply slow down, even press pause if you need to, then press play again once you have caught up. Try to complete every session in its entirety for continuity and progression! You may experience frustration if you cannot complete an exercise. This is normal, but I urge you to have patience with yourself and treat yourself kindly. Do not give up! Simply do your best and follow the regressions as needed. We all need to start somewhere! Once upon a time I couldn't do a single push-up! But with persistence and dedication I got there in the end, even though it took me a long time. There are three different training styles being taught to you in this course, and you are bound to like one of them the most and probably struggle with at least one. My hope and wish for you is that you become a well-rounded and versatile athlete by the end of this course, learn what your strengths and weaknesses are, and learn techniques for working on those weaknesses. How Does It Work?Starting today, you will receive a new lesson every day for 2 weeks (total of 14 lessons). Each lesson is yours to keep and you'll be able to refer back to it whenever you want. And if you miss a lesson or are too busy to get to it that day, each lesson will conveniently remain in your account so you won't have to search for it when you're ready to get back to it. Free GiftAs a free gift, when you sign up for this course, you will also receive the award-winning DailyOM inspiration newsletter which gives you daily inspirational thoughts for a happy, healthy and fulfilling day. We will also let you know about other courses and offers from DailyOM and Stefanie Turner that we think you might be interested in. Get Started NowWe are offering this course with the option of selecting how much you want to pay. No matter how much you pay, you'll be getting the same course as everybody else. We simply trust that people are honest and will support the author of the course with whatever they can afford. And if you are not 100% satisfied, we will refund your money. How much do you want to pay? [$15]( This is the total amount for all 14 lessons Thank you, Stefanie. I love an efficient training session, especially one that doesn't require equipment, and the geek in me loves the science behind this workout! I hope you enjoy it too. Until next time. Be well, Madisyn Taylor Cofounder, Editor-in-Chief DailyOM For more information visit: > [The 9 Minute Science-Based Workout]( [PRINT]( [SAVE]( [DISCUSS]( --------------------------------------------------------------- DailyOM Course Spotlight [Stretch and Strengthen Your Lower Back]( by Sarah Rector About 80 percent of adults experience the discomfort of lower back pain at some point. In fact, it's the most common cause of job-related disability and a leading contributor to missed work days. The good news is you can take immediate steps to alleviate and prevent future episodes of lower back pain. 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