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Life at Level 10® Blog

4 Tips for Creating Reachable Fitness Goals
Sticking to resolutions is challenging. Learn how you can set and meet fitness goals this year with guidance from Farrell's Woodbury.
Work with with FXB Woodbury to Reach Your Weight Loss Goals in the Gym
Making New Years resolutions is simple. Accomplishing them is difficult. Find out how you can achieve your health goals with the assistance of Farrell's.
Try these five methods to achieve and support your weight loss goals. 1. Drink Half Your Weight in Ounces Keeping appropriately hydrated is key to your weight loss goals. For ideal hydration, aim to consume no less than half your body weight in ounces every day. For instance, if you weigh 150 pounds, you need to sip 75 ounces of water each day. Toting a recyclable water bottle with you and having a notification on your phone is a fantastic option to stay on goal. If you don’t like nonflavored drinks, spice it up by enhancing it with real fruit! Our most-liked mixes are blueberry/lemon and cucumber/lime. Filling up your water bottle is also a fantastic time to move around and get some exercise if you’ve been sitting for a couple of hours. 2. Get Plenty of Sleep Sleep is important for slimming down. It’s all the more beneficial than eating healthy and physical exercise! Lack of sleep affects your body in a lot of ways. When we’re drowsy, we crave unhealthy food more! UC Berkeley researchers determined rich foods are “significantly more desirable” when you haven’t experienced sufficient sleep. Too little sleep changes brain activity and making decisions, researchers learned, which might explain why people who sleep less tend to be heavier. When you get enough sleep, you’re more inclined to make good food choices. At Farrell's, we make it easy to choose what you’re eating with our tried-and-true nutrition plans. You’ll receive these simple meal plans as part of your 10-Week Challenge. Adequate sleep also: Enhances focus and output Increases your exercise performance Decreases your risk of heart disease and stroke Improves your mental health Builds your immune system Make sure you give yourself time to relax in the evening without your computer. It’s important to make sleep a concern in your everyday agenda. 3. Give Your Body Time to Rest Having routine days off from your fitness schedule—at minimum two rest days each week—permits your body to recharge. When you allow your body rest you: Help prevent muscle fatigue Lower your chance of injury Enhance your performance in the gym Balance your hormones Given that all of these advantages improve your fitness routine, you’ll get results faster! Though you’re taking a break from your HIIT and strength training fitness classes, it doesn’t mean you can’t remain active! Here are a few low-impact options to keep yourself working: Use the stairs as opposed to the elevator Stretch each hour at work Take a walk with your family after dinner 4. Give Yourself Time Good things take longer than a couple of weeks. Fast weight loss can be risky and is hard to maintain. If you find yourself requiring a motive throughout your fitness journey, read our greatest advice for getting (and staying!) on track. Make sure to give yourself a break and be patient with yourself. Because everyone is diverse, individuals will see progress at differing times in their health and weight loss journey. And that’s completely acceptable! Enjoy your rest days and think about how far you’ve come. It’s crucial to recognize that every day you’re growing and becoming better than you were the day before! 5. Include HIIT and Strength Workouts Alternating high-intensity interval training (HIIT) with strength exercise is a good method to enhance lean muscle while burning extra calories while you’re resting. HIIT classes make an afterburn effect by speeding up your metabolic rate. Put simply, you continue burning calories after finishing your class—even when resting on the couch! HIIT also creates muscle and boosts your metabolism. That means you burn more fat and calories in the 24 hours at the end of a HIIT workout than you do at the end of a run! Besides HIIT, strength training is a fantastic way to get lean muscle while burning body fat. You can use resistance bands, dumbbells or your own bodyweight! Strength training is important for a healthy body, but also offers several mental health perks. Analysis has shown that strength training, even just two days per week, may help reduce stress, anxiety and depression. At Farrell's, we use HIIT, strength training and kickboxing in our fitness classes for the peak results. Book your free week at your nearby FXB to join our group fitness classes today!">
Five Tips to Get (and Stay!) Motivated
Setting goals is a key portion of the healthy lifestyle we teach at FXB. Having trouble sticking to fitness and nutrition goals? Here are five tips to keep motivated.
How to Remain Motivated After Finalizing Goals Now that you’ve decided your why, here are some fantastic ideas to help you remain motivated to meet your goals! Make it Part of Your Routine This sounds uncomplicated, but creating new ways can be hard. It takes three weeks to make a habit. No matter your goal, set aside time to make progress on it daily. If you want to get your workout done when you wake up, schedule it on your calendar. If you want to plan your food every Sunday, pencil it in your agenda. With three weeks of following it, it will become a component of your daily routine. Keep it Easy Divide your goals into smaller, more manageable tasks. As an example, if you want to finish a marathon, you begin training by running one mile a day–not 26! Take this same approach every time to make a new goal. Reduce it into easier objectives that will lead you to the last goal. Make it Enjoyable There’s no reason you can’t like the process! Having a good time is not the enemy–actually, it can be a great energizer. Set aside time to appreciate your work. With all new responsibilities, you will learn and grow along the way. And if your assignments are extremely challenging, reward yourself once you’ve accomplished them! Keep the Finish Line in Mind Create a mental photo of yourself completing your goals: What does it appear like? How do you feel in that minute? Visualization is a strong aid that can help keep you on track and inspired while working toward your goal. It’s an especially useful technique when your tasks are hard. Stay Consistent Take the same action every single day–even if you don’t want to. Some days you may take a lot of action, while other days you might take less action. That’s OK! The important part is to remain consistent. Sign Up for a Free Week We’re more than just a fitness center at FXB Woodbury. We’re a goal-motivated community in regard to to fitness and nutrition. Learn more by signing up for a free week with us.">
How to Stay on Track During the Holidays in Woodbury
Keeping healthy habits can be difficult during the holiday season. Build your habits now by signing up for a free week of fitness classes at Farrell's. We'll teach you how to accomplish your long-term nutrition and fitness goals.
4 Helpful Tips to Navigate the Holiday Season 1. Set Your Alarm Clock Tackle your workout immediately in the morning if your schedule permits it. The last few months of the year are jam-packed, but it’s better to cross your workout off your to-do list—instead of telling yourself you’ll make it up tomorrow. 2. Plan Your Meals It’s easier to plan your meals a few days beforehand, instead of making bad decisions when you’re hungry and without a dinner plan. Our Simple Meal Plan makes grocery shopping and meal planning easy. Contact us to get your copy. If you’re going out to eat during the weekend, change your meals during the week to keep your nutrition proportioned. Related: 6 Reasons Why Farrell’s Nutrition Works Sample Weekday Meal Plan Here’s an example of a daily meal plan you can customize: Breakfast: healthy protein shake Lunch: nutrient-filled salad with fresh veggies and protein Dinner: chicken with a salad, acorn squash or sweet potato Here’s an easy brined chicken recipe from AllSpice Culinarium in Des Moines. You only need two ingredients: One whole chicken All Spice Brining Mix (half packet) Directions: Boil 3 cups of water in a small saucepan. Add in a half packet of the brining mix and boil until the crystals dissolve. While you are waiting for the brine, rinse the chicken under cold water. Place the chicken in a large stockpot with cold water and ice until the chicken is fully underwater. Pour brine into the stockpot and stir to consistently distribute. Cover with a lid and refrigerate overnight. The following day, rinse the chicken before cooking it. Preheat oven to 350 degrees. Put the chicken in a roasting pan, breast side up and brush olive oil or butter over the chicken. (Optional: Stuff with celery and onion.) Bake uncovered for 75 minutes, or until internal temperature reaches 180 degrees. Toward the end of baking, broil your chicken if you prefer it browned. Remove from oven and let the chicken rest for 15-20 minutes. You can also follow this recipe to make your Thanksgiving turkey. If cooking turkey, use the whole packet of brining mix. 3. Take a Cozy Break Locate your favorite blanket, find a comfy spot and take a nap. A 30-minute nap is refreshing and helps you keep healthy during the busy holiday season. If you need help getting to sleep, check out the Calm app. You’ll rest soundly and wake to a pleasant chorus of birds, not an annoying phone alarm. 4. Enjoy the Season Remember to find joy in the upcoming busy season. Schedule a supper with loved ones Reduce your weekday stress by spending time on Sundays meal planning Rest when you need it Build Healthy Habits Today with FXB Now is the time to begin making healthy habits to carry you through the holidays. At Farrell’s Woodbury, we’ll show you how to manage nutrition, exercise and more. Get started now by claiming your free week of classes with us.">