The 5 key drivers of longevity (and how to take control of yours)
When it comes to living longer and staying healthier, understanding the drivers of longevity is essential—not just for extending your years, but for improving their quality. Longevity isn’t about luck or perfect genetics. It’s built on daily habits and consistent effort in a few critical areas. In this article, we’ll cover the five most important drivers of longevity, […]
Can a fit body handle a bad diet better? Here’s what you need to know
In our last blog post, we answered the common question: “Can you out-train a bad diet?” (Spoiler: no.) But that’s not the end of the story. There’s another side to the conversation—and it’s good news. Can a fit body handle a bad diet? Yes, it can. If your usual habits are strong, your nutrition is mostly solid, and you […]
How stress impacts fitness—and what to do about it
Stress is unavoidable but how stress impacts fitness is not common knowledge. Stress part of life—especially if you’re juggling a demanding job, a family, and the desire to stay fit. At CrossFit Kreis 9, we see many high-performing adults who excel in multiple areas of life. But we also see what happens when stress goes […]
Training when motivation is low: 5 tricks that work
Training when motivation is low: Here are our 5 best tricks (that are actually no tricks at all.) We all know the feeling: you’ve had a long day, your energy is low, the weather’s gloomy, or you’re just “not feeling it.” Even the most dedicated and experienced athletes go through slumps where training feels more […]
Client Success Story: Sarah
Sarah’s transformation through knowledge, support, and consistency At 35, Sarah was thriving in her career as a lawyer—but something didn’t feel right. Long hours, high stress, and a busy lifestyle had quietly taken their toll. She no longer felt comfortable in her own body. While not dramatically overweight, she described feeling sluggish, slightly heavier than […]
Training for longevity: What changes after 40 and what doesn’t
What really changes after 40? Not much—at least not the fundamentals. A human body is still a human body. Strength is still built with resistance training. Conditioning still improves with consistent effort. The basic rules of movement, recovery, and adaptation don’t suddenly stop working when you hit 40. Muscles don’t know your age—they respond to […]
Holiday workout routine: Why you should train during the holidays too
A holiday workout routine might sound like something only fitness fanatics follow—but if your goal is to stay consistent year-round, it’s one of the most effective tools you can have. Most people set out to train three times a week. It sounds reasonable: not too much, not too little. But what often happens over the course of […]
Why CrossFit works: the science behind fast, visible results
You’ve probably heard the stories: someone joins a CrossFit gym, and within weeks, they’re leaner, stronger, and more energized than they’ve been in years. It’s not magic—it’s science. Here’s why CrossFit works, and why it works so fast. 1. CrossFit trains the entire body Most traditional gym routines isolate muscle groups—chest day, leg day, back day. […]
What is a deload week and why you might need one
A deload week is one of the most important tools in training, and yet most people have never heard of it. Training doesn’t just make you stronger while you’re doing it—it makes you stronger during recovery. This process is called supercompensation: after a period of stress (like a heavy training block), your body doesn’t simply bounce back to […]
Fitness motivation isn’t your problem—here’s what is
If you’ve ever started a routine full of fitness motivation, only to fall off weeks (or days) later, you’re not alone. The truth is, motivation is not a reliable strategy—it’s a feeling. And feelings fade. At CrossFit Kreis 9, we work with hundreds of people who train consistently—and none of them rely on motivation to show […]