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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 Exercise Affects Heart Health
Frequent cardio exercise is critical for keeping a healthy heart. Discover three easy ways you can enhance your cardiovascular health. Start your healthy way of life 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 healthier by raising your heart rate. Your heart deploys additional blood to your muscles as your heart rate goes up. The additional blood flow results in a bigger 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 not exercising. This lowers your blood pressure and reduces 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 Elk River, we track how productive your workout is. We use Myzone, the industry-leading heart rate monitor, to record activity 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 set at 60-70 percent intensity. Related: Why HIIT is Good for Losing Weight and Burning Fat 3. Nutrition Cardio workouts aren’t the only way to keep your heart strong. Nutrition also plays an essential function 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 Adequate nutrition and frequent exercise are necessary for maintaining a healthy heart. Get started by signing up for a free week at Farrell’s Elk River.">