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 Exercise Affects Heart Health
Regular cardio exercise is important for maintaining a healthy heart. Find out three easy ways you can increase your cardiovascular health. Begin your healthy way of life with a free week of heart-pumping and fat-burning classes at your local Farrells.
3 Ways to Improve Heart Health 1. Cardio Workouts Cardio exercise makes your heart stronger by raising your heart rate. Your heart deploys more blood to your muscles as your heart rate increases. The extra blood flow leads to a higher volume of blood returning to your heart. Over time, the higher blood volume enlarges the left ventricle, which is responsible for distributing oxygen-rich blood throughout your body. Your heart cavity can now hold and distribute a higher volume of blood, even when you’re resting. This lowers your blood pressure and lessens the amount of work your heart has to do. Related: What is Strength Training and Why is it Important? 2. Heart Rate Tracking At Farrell’s Woodbury, we track how productive your workout is. We use Myzone, the industry-leading heart rate monitor, to record effort during class. Exertion levels are monitored throughout class to improve member results.  Our certified instructors keep class between 80-90 percent exertion during high-intensity intervals. Active recovery periods are kept at 60-70 percent intensity. Related: Why HIIT is Good for Losing Weight and Burning Fat 3. Nutrition Cardio exercise isn’t the only way to keep your heart strong. Nutrition also plays an important function in preventative heart health. Some of the best foods to eat are: Colorful vegetables Leafy greens Fibrous fruits Nuts and seeds Fish high in omega-3 And don’t forget to schedule your regular check-ups with your doctor! Related: Carbs—Too Little or Too Much? Strengthen Your Heart with Farrell’s Proper nutrition and frequent exercise are essential for maintaining a healthy heart. Get started by signing up for a free week at Farrell’s Woodbury.">