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Life at Level 10® Blog

4 Tips for Choosing Practical Fitness Goals
Following resolutions is hard. Find out how you can determine and reach fitness goals today with assistance from Farrell's Blaine.
FXB Blaine can Help You Reach Your Weight Loss Goals in the Gym
Setting New Years resolutions isn't challenging. Accomplishing them is hard. Find out how you can meet your wellness goals with the aid of Farrell's.
These are the five ways to reach and support your weight loss goals. 1. Consume Half Your Weight in Ounces Keeping appropriately hydrated is important to your weight loss goals. For peak hydration, aim to consume at least half your body weight in ounces daily. As an example, if your weight is 150 pounds, you need to drink 75 ounces of water each day. Having a reusable water bottle with you and setting an alarm on your phone is a good method to remain on track. If you don’t love plain beverages, make it tastier by flavoring it with juicy fruit! Our favorite mixes are blueberry/lemon and cucumber/lime. Topping off your water bottle is also a good moment to get up and get some exercise if you’ve been sitting for most of the day. 2. Get Enough Sleep Counting sheep is crucial for losing weight. It’s all the more necessary than eating healthy and exercising! Insufficient sleep impacts your body in a lot of ways. When we’re drowsy, we want unhealthy food more! UC Berkeley researchers learned high-calorie foods are “significantly more desirable” when you haven’t gotten sufficient sleep. Too little sleep alters brain activity and making decisions, researchers determined, which may explain why people who sleep too little tend to be overweight. When you get enough sleep, you’re more likely to make healthy food selections. At Farrell's, we make it fast to determine what you’re consuming with our tested nutrition plans. You’ll receive these straightforward meal plans as part of your 10-Week Challenge. Adequate sleep also: Improves concentration and output Increases your exercise performance Lowers your possibility of heart disease and stroke Aids your mental health Strengthens your immune system Ensure you allow yourself time to wind down after dinner without your TV. It’s important to make sleep a priority in your regular routine. 3. Give Your Body Time to Rest Having scheduled breaks from your workout program—at minimum two rest days weekly—permits your body to repair. When you let your body relax you: Help stop muscle tiredness Decrease your chance of getting injured Boost your performance during workouts Even your hormones Because all of these benefits boost your workouts, you’ll get results more quickly! Although you’re taking a break from your HIIT and strength training workouts, it doesn’t mean you can’t remain in motion! Here are a couple of light tips to keep yourself moving: Climb the stairs in place of the elevator Stretch hourly at work Do a walk with your family after dinner 4. Be Kind to Yourself Good things take more than just a few days. Rapid weight loss could be dangerous and is unsustainable. If you find yourself requiring a motive while on your fitness journey, look at our greatest ideas for getting (and keeping!) on track. Remember to give yourself a break and be patient with yourself. As each individual is diverse, people will experience headway at contrasting stages in their health and weight loss journey. And that’s okay! Take your rest days and reflect on how far you’ve progressed. It’s important to know that daily you’re flourishing and becoming stronger than you previously were! 5. Mix HIIT and Strength Training Rotating high-intensity interval training (HIIT) with strength exercise is a fantastic way to increase lean muscle while burning extra calories while you’re resting. HIIT workouts make an afterburn outcome by increasing your metabolic rate. Simply put, you carry on with burning calories after completing your workout—even during watching TV on the couch! HIIT also builds muscle and speeds up your metabolism. That means you burn more fat and calories in the 24 hours following a HIIT workout than you do after running! In addition to HIIT, strength training is a good approach to add lean muscle while burning body fat. You can strength train with resistance bands, dumbbells or your own bodyweight! Strength training is crucial for a conditioned body, but also provides several mental health perks. Analysis has shown that strength training, even only two days per week, may help combat stress, anxiety and depression. At Farrell's, we mix HIIT, strength training and kickboxing in our group fitness classes for the best results. Sign up for a free week at your area FXB to experience our group fitness classes now!">
Five Tips to Get (and Keep!) Motivated
Setting goals is a critical part of the healthy living we teach at FXB. Can't seem to stick to fitness and nutrition goals? Here are five tips to keep motivated.
How to Remain Motivated After Setting Goals Now that you’ve decided your why, here are some good tips to help you stay working to reach your goals! Make it Part of Your Schedule This appears easy, but establishing new practices can be difficult. It takes about a month to develop a habit. Regardless of your goal, make time to make progress on it every day. If you want to exercise first thing, put it on your calendar. If you want to plan your food every Sunday, pencil it in your planner. With three weeks of sticking to it, it will become a component of your everyday routine. Keep it Easy Portion your goals into smaller, more manageable actions. For example, if you want to complete a marathon, you begin training by running one mile a day–not 26! Take this same method every time to make a new goal. Lay it out in smaller assignments that will lead you to the final goal. Make it Enjoyable There’s no reason you can’t enjoy the process! Having a good time is not your opponent–in fact, it can be a great motivator. Take the time to appreciate your work. With all new challenges, you will learn and grow as you progress. And if your work is particularly difficult, pamper yourself once you’ve accomplished them! Think About the Finish Line Create a mental image of yourself accomplishing your goals: What does it appear like? How do you feel in that minute? Visualization is a great tool that can help keep you focused and motivated while working toward your end result. It’s a very helpful approach when your assignments are hard. Remain Consistent Take consistent action daily–even if you don’t want to. Some days you may take a lot of action, while other days you might take not as much action. That’s OK! The essential part is to keep consistent. Sign Up for a Free Week We’re more than just a fitness center at FXB Blaine. We’re a goal-motivated group in regard to to fitness and nutrition. Find out more by signing up for a free week with us.">
How to Stay on Track During the Holidays in Blaine
Keeping healthy habits can be tricky during the holiday season. Strengthen your habits now by signing up for a free week of fitness classes at Farrell's. We'll teach you how to achieve your long-term nutrition and fitness goals.
4 Helpful Tips to Navigate the Holiday Season 1. Set Your Alarm Clock Do your workout first thing when you wake up if your schedule has room for it. The last few months of the year are jam-packed, but it’s better to check 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 bad decisions when you’re hungry and without a dinner plan. Our Simple Meal Plan makes grocery shopping and meal planning nearly effortless. Contact us to pick up your copy. If you’re eating at a restaurant during the weekend, adjust 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 an everyday meal plan you can customize: Breakfast: healthy protein shake Lunch: nutrient-rich salad with fresh veggies and protein Dinner: chicken with a salad, acorn squash or sweet potato Here’s a simple 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. Put the chicken in a large stockpot with cold water and ice until the chicken is fully submerged. Pour brine into the stockpot and stir to uniformly distribute. Cover with a lid and refrigerate overnight. The following day, rinse the chicken before roasting 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 Get your favorite blanket, find a comfy spot and take a nap. A 30-minute nap is rejuvenating 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 peacefully and wake to a pleasant chorus of birds, not an irritating phone alarm. 4. Enjoy the Season Remember to find joy in the upcoming busy season. Schedule a dinner with friends Lower your everyday stress by spending time on Sundays meal planning Rest 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 Blaine, we’ll instruct you on nutrition, exercise and more. Get started today by claiming your free week of classes with us.">