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Life at Level 10® Blog

4 Tips for Setting Achievable Fitness Goals
Keeping resolutions is hard. Find out how you can choose and reach fitness goals now with help from Farrell's Shoreview.
Pair with FXB Shoreview to Reach Your Weight Loss Goals in the Gym
Setting New Years resolutions is easy. Accomplishing them is difficult. Discover how you can meet your wellness goals with the help of Farrell's.
These are the five approaches to hit and manage your weight loss goals. 1. Consume Half Your Weight in Ounces Keeping appropriately hydrated is crucial to your weight loss goals. For peak hydration, shoot to sip at minimum half your body weight in ounces daily. For instance, if you weigh 150 pounds, you should consume 75 ounces of water each day. Keeping a recyclable water bottle with you and having a notification on your phone is a great method to remain on plan. If you don’t like nonflavored drinks, make it more interesting by flavoring it with real fruit! Our most-liked blends are blueberry/lemon and cucumber/lime. Refilling your water bottle is also a fantastic moment to move around and stretch your legs if you’ve been sitting for awhile. 2. Get Enough Sleep Counting sheep is important for weight loss. It’s all the more beneficial than healthy eating and physical exercise! Lack of sleep impacts your body in a variety of ways. When we’re fatigued, we crave junk food more! UC Berkeley researchers determined fatty foods are “significantly more desirable” when you haven’t had ample sleep. Insufficient sleep changes brain activity and making decisions, researchers found, which might answer why people who sleep too little tend to be heavier. When you get adequate sleep, you’re more inclined to make healthy food choices. At Farrell's, we make it nearly effortless to plan what you’re eating with our proven nutrition plans. You’ll receive these easy to understand meal plans as part of your 10-Week Challenge. Adequate sleep also: Boosts focus and productivity Boosts your fitness performance Decreases your risk of heart disease and stroke Assists your mental health Strengthens your immune system Make sure you allow yourself time to get ready for bed in the evening without screen time. It’s important to make sleep a priority in your daily routine. 3. Take a Break Having scheduled days off from your exercise routine—at least two rest days per week—allows your body to repair. When you allow your body rest you: Help avoid muscle fatigue Reduce your risk of getting injured Improve your performance while you exercise Even your hormones Given that all of these advantages assist your exercise, you’ll see results more quickly! Though you’re resting from your HIIT and strength training exercises, it doesn’t mean you can’t stay in motion! Here are three low-intensity options to keep yourself going: Use the stairs as opposed to the elevator Stretch hourly at work Take a walk with your spouse in the evening 4. Give Yourself Time Good things take time. Rapid weight loss can be risky and is difficult to manage long-term. If you find yourself needing inspiration while on your fitness journey, read our greatest ideas for getting (and being!) on track. Make sure to give yourself a break and be compassionate to yourself. As everyone is unique, people will experience progress at different times in their health and weight loss journey. And that’s normal! Use your rest days and think about how far you’ve come. It’s crucial to recognize that each day you’re flourishing and becoming stronger than you were the day before! 5. Mix HIIT and Strength Exercises Rotating high-intensity interval training (HIIT) with strength exercise is a great method to enhance lean muscle while burning additional calories while you’re not working out. HIIT fitness classes create an afterburn effect by increasing your metabolic rate. Simply put, you carry on with burning calories after finishing your workout—even while resting on the couch! HIIT also creates muscle and revs up your metabolism. That means you burn more fat and calories in the day at the end of a HIIT workout than you do following jogging! In addition to HIIT, strength training is a great way to get lean muscle while burning body fat. You can work with resistance bands, dumbbells or your own bodyweight! Strength training is essential for a conditioned body, but also provides many mental health perks. Research has found that strength training, even just two days weekly, may help reduce stress, anxiety and depression. At Farrell's, we incorporate HIIT, strength training and kickboxing in our group fitness classes for the maximum effect. Schedule your free week at your nearby FXB to join our group fitness classes right away!">
Five Tips to Get (and Remain!) Motivated
Finalizing goals is a crucial piece of the healthy living we teach at FXB. Can't seem to stick to fitness and nutrition goals? Here are five tips to remain motivated.
How to Keep Motivated After Determining Goals Now that you’ve decided your why, here are some great ideas to help you remain motivated to achieve your goals! Make it Part of Your Schedule This appears simple, but creating new ways can be hard. It takes 21 days to develop a habit. No matter your goal, set aside time to chip away at it once a day. If you want to get your workout done first thing, schedule it on your calendar. If you want to meal plan every Sunday, pencil it in your datebook. With three weeks of sticking to it, it will become a component of your regular routine. Keep it Easy Divide your goals into smaller, more possible tasks. As an example, if you want to complete a marathon, you start training by running one mile a day–not 26! Use this same approach every time to establish a new goal. Reduce it into simpler tasks that will lead you to the final goal. Make it Exciting There’s no reason you can’t like the process! Having a good time is not your foe–actually, it can be a good motivator. Set aside time to be grateful for your work. With all new responsibilities, you will learn and grow along the way. And if your tasks are especially challenging, treat yourself once you’ve accomplished them! Visualize the Finish Line Create a mental picture of yourself completing your goals: What does it look like? How do you feel in that moment? Making a mental image is a strong aid that can help keep you on schedule and motivated while working toward your goal. It’s a very valuable technique when your assignments are hard. Remain Consistent Take constant action daily–even if you don’t feel like it. 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 remain consistent. Sign Up for a Free Week We’re more than just a gym at FXB Shoreview. We’re a goal-driven bunch when it comes to fitness and nutrition. Discover more by signing up for a free week with us.">
How to Stay on Track During the Holidays in Shoreview
Sticking to healthy habits can be hard during the holiday season. Enhance 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 Tackle your workout right away when you get up if your schedule allows 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 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 straightforward. Contact us to get your copy. If you’re going out to eat during the weekend, adjust 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 daily 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 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. 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. Drop the chicken in a large stockpot with cold water and ice until the chicken is fully covered. 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 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 entire packet of brining mix. 3. Take a Cozy Break Grab your favorite blanket, find a comfortable 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 calmly and wake to a pleasant chorus of birds, not an irritating phone alarm. 4. Enjoy the Season Don’t forget to find joy in the upcoming busy season. Schedule a meal with friends Reduce your weekday stress by spending time on Sundays meal planning Relax when you need it Build Healthy Habits Today with FXB Now is the time to start making healthy habits to carry you through the holidays. At Farrell’s Shoreview, we’ll teach you about nutrition, exercise and more. Get started now by claiming your free week of classes with us.">