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Life at Level 10® Blog

4 Tips for Making Practical Fitness Goals
Keeping resolutions is hard. Find out how you can set and meet fitness goals this year with help from Farrell's Elk River.
Pair with FXB Elk River to Reach Your Weight Loss Goals in the Gym
Writing down New Years resolutions is easy. Following them is tricky. Discover how you can achieve your fitness goals with the help of Farrell's.
Try these five methods to reach and maintain your weight loss goals. 1. Drink Half Your Weight in Ounces Remaining properly hydrated is crucial to your weight loss goals. For optimal hydration, aim to drink at minimum half your body weight in ounces every day. For example, if you are 150 pounds, you should sip 75 ounces of water daily. Having a recyclable water bottle with you and using an alarm on your phone is a fantastic method to remain on track. If you don’t love unflavored beverages, spice it up by infusing it with real fruit! Our most-liked combinations are blueberry/lemon and cucumber/lime. Refilling your water bottle is also a good moment to stand up and go for a walk if you’ve been sedentary for awhile. 2. Get Sufficient Sleep Getting enough Zs is essential for losing weight. It’s all the more beneficial than eating right and exercising! Insufficient sleep influences your body in a lot of ways. When we’re sleepy, we crave junk food more! UC Berkeley researchers learned high-calorie foods are “significantly more desirable” when you haven’t gotten sufficient sleep. Too little sleep changes brain activity and decision-making, researchers learned, which might solve why people who don’t get enough sleep tend to be overweight. When you get adequate sleep, you’re more liable 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 get these simple meal plans as part of your 10-Week Challenge. Enough sleep also: Improves focus and productivity Improves your fitness performance Lowers your chance of heart disease and stroke Assists your mental health Benefits your immune system Make sure you give yourself time to get ready for bed in the evening without your phone. It’s important to make sleep top of the list in your everyday schedule. 3. Let Your Body Rest Making time for routine time off from your workout schedule—at least two rest days each week—enables your body to recharge. When you allow your body recover you: Help prevent muscle tiredness Reduce your possibility of injury Boost your performance in the gym Even your hormones Because all of these perks help your fitness routine, you’ll have results sooner! Although you’re taking a day off from your HIIT and strength training exercises, it doesn’t mean you can’t remain active! Here are several low-intensity options to keep yourself working: Climb the stairs instead of the elevator Stretch every hour during work Do a walk with your family after dinner 4. Be Patient With Yourself Good things take longer than a couple of weeks. Quick weight loss may be unsafe and is hard to maintain. If you find yourself needing inspiration during your fitness journey, check out our greatest tips for getting (and being!) motivated. Make sure to give yourself mercy and be compassionate to yourself. Since everybody is diverse, people will experience forward motion at differing times in their health and weight loss journey. And that’s fine! Use your rest days and think about how far you’ve come. It’s important to recognize that each day you’re flourishing and becoming more improved than you previously were! 5. Mix HIIT and Strength Training Switching high-intensity interval training (HIIT) with strength workouts is a fantastic approach to enhance lean muscle while burning additional calories at rest. HIIT classes make an afterburn outcome by increasing your metabolic rate. In simple words, you carry on with burning calories after completing your exercise—even when watching TV 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 after jogging! Besides HIIT, strength training is a great approach to add lean muscle while burning body fat. You can strength train with resistance bands, dumbbells or your own bodyweight! Strength training is essential for a healthy body, but also provides several mental health benefits. Studies have determined that strength training, even just two days a week, may help fight stress, anxiety and depression. At Farrell's, we add HIIT, strength training and kickboxing in our group fitness classes for the maximum effect. Sign up for a free week at your local FXB to experience our group fitness classes right away!">
Five Tips to Get (and Remain!) Motivated
Finalizing goals is a critical piece of the healthy living we teach at FXB. Can't seem to stick to fitness and nutrition goals? Here are five tips to stay motivated.
How to Keep Motivated After Finalizing Goals Now that you’ve settled on your why, here are some good ideas to help you keep working to meet your goals! Make it Part of Your Schedule This appears easy, but establishing new routines can be difficult. It takes three weeks to create a habit. No matter your goal, set aside time to work on it once a day. If you want to exercise first thing, add it on your calendar. If you want to plan your meals every Sunday, add it in your datebook. With three weeks of consistency, it will become a part of your everyday routine. Keep it Easy Divide your goals into smaller, more achievable actions. For example, if you want to run a marathon, you begin training by running one mile a day–not 26! Use this same approach every time to establish a new goal. Lay it out in smaller assignments that will lead you to the last goal. Make it Enjoyable There’s no reason you can’t like the process! Fun is not the enemy–actually, it can be a fantastic driving force. Take the time to be grateful for your work. With all new obligations, you will learn and grow along the way. And if your tasks are extremely challenging, reward yourself once you’ve finished them! Keep the Finish Line in Mind Develop a mental image of yourself completing your goals: What does it look like? How do you feel in that instant? Making a mental image is a great mechanism that can help keep you on schedule and energized while working toward your goal. It’s an especially valuable technique when your tasks are hard. Be Consistent Take the same action every day–even if you’re not in the mood. Some days you may take massive action, while other days you might take less action. That’s OK! The key is to keep consistent. Sign Up for a Free Week We’re more than just a place to work out at FXB Elk River. We’re a goal-oriented group when it comes to fitness and nutrition. Learn more by signing up for a free week with us.">
How to Stay on Track During the Holidays in Elk River
Sticking to 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 reach your long-term nutrition and fitness goals.
4 Helpful Tips to Navigate the Holiday Season 1. Set Your Alarm Clock Complete 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 another day. 2. Plan Your Meals It’s easier to plan your meals a few days ahead of time, instead of making bad decisions when you’re hungry and without a dinner plan. Our Simple Meal Plan makes grocery shopping and meal planning easy. Contact us to receive your copy. If you’re going out to eat during the weekend, modify your meals during the week to keep your nutrition as balanced as possible. Related: 6 Reasons Why Farrell’s Nutrition Works Sample Weekday Meal Plan Here’s an example of a weekly 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 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. Add 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 submerged. Pour brine into the stockpot and stir to consistently 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 want 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 Get your favorite blanket, find a cozy spot and take a nap. A 30-minute nap is refreshing and helps you stay 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 a loud phone alarm. 4. Enjoy the Season Remember to find joy in the upcoming busy season. Schedule a meal with loved ones Decrease your daily stress by spending time on Sundays meal planning Relax when you need it Build Healthy Habits Today with FXB Now is the time to begin building healthy habits to carry you through the holidays. At Farrell’s Elk River, we’ll instruct you on nutrition, exercise and more. Get started now by claiming your free week of classes with us.">