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Life at Level 10® Blog

4 Tips for Creating Reachable Fitness Goals
Sticking to resolutions is hard. Learn how you can set and reach fitness goals now with help from Farrell's Waite Park.
Reach Your Weight Loss Goals in the Gym with FXB Waite Park
Setting New Years resolutions is simple. Sticking to them is tricky. Discover how you can meet your health goals with the help of Farrell's.
These are the five ways to hit and maintain your weight loss goals. 1. Consume Half Your Weight in Ounces Staying properly hydrated is essential to your weight loss goals. For ideal hydration, attempt to drink no less than half your body weight in ounces every day. As an example, if you are 150 pounds, you ought to drink 75 ounces of water each day. Keeping a reusable water bottle with you and having a notification on your phone is a good option to stay on plan. If you don’t enjoy nonflavored water, make it tastier by enhancing it with juicy fruit! Our preferred combinations are blueberry/lemon and cucumber/lime. Topping off your water bottle is also a great moment to move around and go for a walk if you’ve been seated for a couple of hours. 2. Get Enough Sleep Getting enough Zs is essential for losing weight. It’s all the more beneficial than eating healthy and physical exercise! Insufficient sleep affects your body in a lot of ways. When we’re fatigued, we want processed food more! UC Berkeley researchers determined rich foods are “significantly more desirable” when you haven’t had sufficient sleep. Insufficient sleep impacts brain activity and making decisions, researchers determined, which could explain why people who don’t get enough sleep tend to be heavier. When you get adequate sleep, you’re more likely to make good food selections. At Farrell's, we make it easy to determine what you’re eating with our tried-and-true nutrition plans. You’ll receive these straightforward meal plans as part of your 10-Week Challenge. Sufficient sleep also: Boosts attention and output Increases your workout performance Lessens your possibility of heart disease and stroke Aids your mental health Strengthens your immune system Ensure you allow yourself time to wind down in the evening without your TV. It’s important to make sleep top of the list in your everyday agenda. 3. Let Your Body Rest Taking scheduled days off from your exercise routine—at least two rest days per week—enables your body to recharge. When you let your body rest you: Help prevent muscle tiredness Reduce your chance of injury Improve your performance in the gym Balance your hormones Since all of these advantages help your workouts, you’ll get results sooner! Although you’re taking a day off from your HIIT and strength training workouts, it doesn’t mean you can’t stay active! Here are several low-impact ideas to keep your body working: Take the stairs as opposed to the elevator Stretch hourly while you’re working Do a walk with your spouse in the evening 4. Be Patient With Yourself Good things take more than just a few days. Rapid weight loss may be risky and is hard to maintain. If you find yourself requiring motivation throughout your fitness journey, look at our best advice for getting (and being!) motivated. Make sure to give yourself mercy and be patient with yourself. As everybody is different, individuals will experience headway at different times in their health and weight loss journey. And that’s completely acceptable! Take your rest days and reflect on how far you’ve come. It’s essential to know that daily you’re thriving and becoming more improved than you were the day before! 5. Combine HIIT and Strength Workouts Switching high-intensity interval training (HIIT) with strength exercise is a great way to build lean muscle while burning more calories while you’re not exercising. HIIT workouts create an afterburn reaction by increasing your metabolic rate. In simple terms, you continue burning calories after completing your workout—even when resting on the couch! HIIT also creates muscle and speeds up your metabolism. That means you burn more fat and calories in the time after a HIIT workout than you do after running! Along with HIIT, strength training is a great process to gain lean muscle while burning body fat. You can use resistance bands, dumbbells or your own bodyweight! Strength training is critical for a healthy body, but also has a number of mental health perks. Analysis has shown that strength training, even only two days weekly, may help fight stress, anxiety and depression. At Farrell's, we mix HIIT, strength training and kickboxing in our workout classes for the best effect. Book your free week at your area FXB to experience our group fitness classes right away!">
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.">