It's Kickboxing Day

Life at Level 10® Blog

Categories
4 Tips for Creating Reasonable Fitness Goals
Sticking to resolutions is hard. Discover how you can determine and achieve fitness goals today with assistance from Farrell's Forest Lake.
">
Pair with FXB Forest Lake to Accomplish Your Weight Loss Goals in the Gym
Choosing New Years resolutions is simple. Keeping them is tricky. Find out how you can reach your wellness goals with the aid of Farrell's.
Try these five methods to hit and support your weight loss goals. 1. Drink Half Your Weight in Ounces Staying well hydrated is crucial to your weight loss goals. For optimal hydration, aim to sip at minimum half your body weight in ounces daily. For example, if you weigh 150 pounds, you need to consume 75 ounces of water daily. Having a recyclable water bottle with you and having a notification on your phone is a good option to stay on goal. If you don’t like nonflavored drinks, spice it up by infusing it with real fruit! Our favorite combinations are blueberry/lemon and cucumber/lime. Refilling your water bottle is also a good moment to move around and stretch your legs if you’ve been sitting for awhile. 2. Get Plenty of Sleep Counting sheep is crucial for weight loss. It’s twice as necessary than eating right and exercising! Lack of sleep affects your body in many ways. When we’re exhausted, we crave unhealthy food more! UC Berkeley researchers found rich foods are “significantly more desirable” when you haven’t gotten sufficient sleep. Too little sleep changes brain activity and making decisions, researchers found, which could solve why people who sleep less tend to be overweight. When you get enough sleep, you’re more liable to make good food choices. At Farrell's, we make it fast to choose what you’re having with our tried-and-true nutrition plans. You’ll be given these simple meal plans as part of your 10-Week Challenge. Sufficient sleep also: Improves concentration and productivity Improves your workout performance Decreases your risk of heart disease and stroke Aids your mental health Builds your immune system Make sure you permit yourself time to get ready for bed after dinner without your phone. It’s essential to make sleep top of the list in your regular schedule. 3. Give Your Body Time to Rest Having scheduled days off from your exercise schedule—at least two rest days each week—permits your body to repair. When you let your body relax you: Help prevent muscle exhaustion Decrease your possibility of getting injured Boost your performance in the gym Equalize your hormones Due to the fact that all of these perks help your exercise, you’ll have results faster! Although you’re taking a break from your HIIT and strength training workouts, it doesn’t mean you can’t be active! Here are several low-impact tips to keep yourself moving: Use the stairs rather than the elevator Stretch hourly during work Take a walk with your kids after dinner 4. Be Kind to Yourself Good things take longer than a couple of weeks. Fast weight loss can be dangerous and is hard to maintain. If you find yourself requiring motivation throughout your fitness journey, check out our greatest tips for getting (and staying!) motivated. Don’t forget to give yourself a break and be compassionate to yourself. Since everybody is unique, individuals will experience progress at contrasting steps in their health and weight loss journey. And that’s okay! Enjoy your rest days and think about how far you’ve gone forward. It’s crucial to know that daily you’re flourishing and becoming better than you were before! 5. Mix HIIT and Strength Exercises Alternating high-intensity interval training (HIIT) with strength training is a fantastic approach to enhance lean muscle while burning additional calories while you’re resting. HIIT classes create an afterburn effect by boosting your metabolic rate. In simple words, you carry on with burning calories after ending your class—even during relaxing 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 a run! Besides HIIT, strength training is a fantastic way to gain lean muscle while burning body fat. You can use resistance bands, dumbbells or your own bodyweight! Strength training is essential for a fit body, but also provides a number of mental health perks. Research has found that strength training, even only two days weekly, may help fight stress, anxiety and depression. At Farrell's, we use HIIT, strength training and kickboxing in our workout classes for the maximum results. Claim your free week at your nearby FXB to join our group fitness classes now!">
Five Tips to Get (and Stay!) Motivated
Setting goals is a crucial portion of the healthy living we teach at FXB. Struggling to stick to fitness and nutrition goals? Here are five tips to keep motivated.
How to Remain Motivated After Determining Goals Now that you’ve settled on your why, here are some good ideas to help you remain motivated to reach your goals! Make it Part of Your Routine This sounds uncomplicated, but creating new ways can be hard. It takes three weeks to create a habit. No matter your goal, make time to work on it once a day. If you want to exercise first thing, schedule it on your calendar. If you want to meal plan every Sunday, pencil it in your datebook. With three weeks of following it, it will become a part of your regular routine. Keep it Straightforward Portion your goals into smaller, more achievable actions. As an example, if you want to finish a marathon, you initiate training by running one mile a day–not 26! Use this same approach every time to make a new goal. Break it down into easier assignments that will lead you to the overall goal. Make it Enjoyable There’s no reason you can’t like the process! Having a good time is not your foe–in reality, it can be a fantastic energizer. Take the time to appreciate your work. With all new obligations, you will learn and grow along the way. And if your work is extremely hard, reward yourself once you’ve completed them! Keep the Finish Line in Mind Make a mental image of yourself accomplishing your goals: What does it look like? How do you feel in that instant? Creating a mental picture is a strong aid that can help keep you focused and inspired while working toward your goal. It’s a particularly valuable approach when your assignments are challenging. Be Consistent Take consistent action every day–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 important part is to stay consistent. Sign Up for a Free Week We’re more than just a gym at FXB Forest Lake. We’re a goal-motivated community in regard to to fitness and nutrition. Discover more by signing up for a free week with us.">
How to Stay on Track During the Holidays in Forest Lake
Keeping 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 Tackle your workout immediately 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 another day. 2. Plan Your Meals It’s easier to plan your meals a few days in advance, instead of making unhealthy 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 receive your copy. If you’re going out to eat during the weekend, modify your meals the other days 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. Sprinkle 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. Rest 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 like 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 Grab your favorite blanket, find a comfy spot and take a nap. A 30-minute nap is refreshing and helps you remain healthy during the busy holiday season. If you need help falling asleep, check out the Calm app. You’ll rest calmly and wake to a pleasant chorus of birds, not a loud phone alarm. 4. Enjoy the Season Remember to find joy in the upcoming busy season. Schedule a meal with friends Decrease 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 start building healthy habits to carry you through the holidays. At Farrell’s Forest Lake, we’ll instruct you on nutrition, exercise and more. Get started now by claiming your free week of classes with us.">