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Five Tips to Get (and Remain!) Motivated
Finalizing goals is a crucial portion of the healthy living we teach at FXB. Having trouble sticking to fitness and nutrition goals? Here are five tips to remain motivated.
How to Stay Motivated After Setting Goals Now that you’ve decided your why, here are some great tips to help you remain motivated to reach your goals! Make it Part of Your Routine This sounds simple, but making new ways can be challenging. It takes about a month to make a habit. Regardless of your goal, schedule time to work on it every day. If you want to work out first thing, schedule it on your calendar. If you want to plan your meals every Sunday, write it in your agenda. With three weeks of sticking to it, it will become a component of your everyday routine. Keep it Easy Divide your goals into smaller, more manageable tasks. For example, if you want to finish a marathon, you begin training by running one mile a day–not 26! Use this same method every time to set a new goal. Reduce it into easier tasks that will lead you to the last goal. Make it Exciting There’s no reason you can’t have fun during the process! Having a good time is not your opponent–in reality, it can be a great driving force. Set aside time to be grateful for your work. With all new challenges, you will learn and grow as you progress. And if your assignments are particularly challenging, reward yourself once you’ve accomplished them! Think About the Finish Line Make a mental picture of yourself achieving your goals: What does it appear like? How do you feel in that minute? Creating a mental picture is a powerful tool that can help keep you focused and motivated while working toward your end result. It’s a very helpful technique when your assignments are hard. Be Consistent Take the same action every single day–even if you’re not in the mood. Some days you may take huge action, while other days you might take not as much action. That’s OK! The important part is to remain consistent. Sign Up for a Free Week We’re more than just a place to work out at FXB Waite Park. We’re a goal-driven community as far as to fitness and nutrition. Learn more by signing up for a free week with us.">
How to Stay on Track During the Holidays in Waite Park
Sticking to healthy habits can be hard 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 Do your workout right away when you get up if your schedule permits it. The last few months of the year are busy, but it’s better to tick your workout off your to-do list—instead of telling yourself you’ll make it up later. 2. Plan Your Meals It’s easier to plan your meals a few days in advance, instead of making poor decisions when you’re hungry and without a dinner plan. Our Simple Meal Plan makes grocery shopping and meal planning easy. Contact us to pick up your copy. If you’re going out to eat during the weekend, modify 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-dense salad with fresh veggies and protein Dinner: chicken with a salad, acorn squash or sweet potato Here’s an easy-to-follow 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. Stir 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 uniformly distribute. Cover with a lid and refrigerate overnight. The following day, rinse the chicken before baking 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 cook your Thanksgiving turkey. If cooking turkey, use the complete packet of brining mix. 3. Take a Cozy Break Grab your favorite blanket, find a cozy spot and take a nap. A 30-minute nap is rejuvenating and helps you remain healthy during the busy holiday season. If you need help sleeping, 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 Commit to find joy in the upcoming busy season. Schedule a supper with loved ones Lower your daily stress by spending time on Sundays meal planning Take a break when you need it Build Healthy Habits Today with FXB Now is the time to get going on making healthy habits to carry you through the holidays. At Farrell’s Waite Park, we’ll teach you about nutrition, exercise and more. Get started today by claiming your free week of classes with us.">
How Exercise Affects Heart Health
Frequent cardio exercise is essential for maintaining a healthy heart. Discover three easy ways you can increase your cardiovascular health. Start your healthy habits 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 upping your heart rate. Your heart sends more blood to your muscles as your heart rate increases. The increased blood flow causes a larger volume of blood returning to your heart. Over time, the increased blood volume enlarges the left ventricle, which is responsible for distributing oxygen-rich blood throughout your body. Your heart cavity can now keep and distribute a larger volume of blood, even when you’re at rest. This lowers your blood pressure and decreases 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 Waite Park, we track how efficient your workout is. We use Myzone, the industry-leading heart rate monitor, to record exertion during class. Exertion levels are monitored throughout class to optimize 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 working well. Nutrition also plays a crucial role 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 routine exercise are important for maintaining a healthy heart. Get started by signing up for a free week at Farrell’s Waite Park.">
Why HIIT is Good for Losing Weight and Burning Fat
HIIT workouts are recognized as the best method to lose weight and burn fat. Plus, they don't take a lot of time, so they fit your calendar. Want to attend a HIIT class? Try a week on us at your local FXB.
12 Benefits of HIIT HIIT exercises are quick and work with for your schedule. Even better is what your body does after the workout. These classes create afterburn by increasing your metabolic rate. Simply put, you torch calories after ending your workout—even while relaxing on the couch! HIIT classes build muscle and boost your metabolism. This helps your body burn fat for extended periods of time. Here are 12 more benefits of HIIT: Burns more calories more quickly Creates endurance Strengthens cardiovascular functions Improves blood vessel capacity Promotes blood sugar stability Increases oxygen use Decreases resting heart rate and blood pressure Reverses age-related muscle decline Stimulates human growth hormone production Builds fast-twitch muscles Promotes brain function Helps anxiety and depression Related: What is Strength Training and Why is it Important? 12-Minute HIIT Workout You Can Do at Home Not by a Farrell’s? No problem! We’ve created an easy-to-follow yet effective HIIT workout you can do almost anywhere. No equipment required! Do each exercise for 45 seconds, then rest 15 seconds between each move. Repeat this circuit twice. Jump Squats Push-ups Burpees Alternating Side Lunges Mountain Climbers Plank Related: 6 Reasons Why Farrell’s Nutrition Works! Lose Weight and Burn Fat with FXB If you need to burn body fat, build muscle and improve your cognitive health, HIIT is for you. Plus, it packs all the benefits of other exercises into short, convenient workouts. Need to get started with a likable and effective workout? Look at group fitness HIIT classes at a Farrell’s near you!">