It's Kickboxing Day

Let Our Strength Training and Kickboxing Classes in Our Gym Transform Your Life in 10 Weeks. Guaranteed.

Farrell's eXtreme Bodyshaping is so much more than a gym. It’s a family. A motivation center. With Farrell's Waukee, you’ll get an awesome workout, nutrition coaching, and the support system you need to meet your goals and improve your life. You’ll feel better—physically and emotionally!

Live with Power and Purpose.
Everyone comes to Farrell's for different reasons. But our common goals unite us as a family. You'll experience positive change, achieving personal milestones you thought were out of reach. That's what we call living Life at Level 10®! Be inspired by what our members say. Then write your own success story.
Sammi T.
Sammi T., Altoona, IA
“If you would have told me at day one testing that the next year I would be teaching kickboxing or training for a full marathon, I would never have believed you, but here we are, truly living.”
Tracy
Tracy, Iowa City, IA
“Having the huge network of support that I had from this group inspired me to keep going even more. It is because of them that I kept up the "YES I CAN" mantra and pushed through, ultimately getting to the point where there is no evidence of cancer in my body.”
Rick B.
Rick B., South Ankeny, IA
“If you put in the work and give it your best, you can transform yourself regardless of where you are now.”
Try a Week for Free

Check out the Farrell's difference for yourself. Join us for a complimentary week of fitness classes and you'll find out why we say Results are Typical®.

10-Week Challenge

Are you ready to make the changes you've always wanted? We start sessions several times a year —and the next session starts soon!

Next session begins:
January 11 - March 21, 2020

Meet the Farrell's Waukee Team

No matter where you are on your fitness journey, our team is here to help. Everyone here started with their 10-Week Challenge—just like you. Our head coach is here to help you reach your goals, along with our professionally certified instructors. You'll have a personal coach, and the support of fellow Farrell's members.

Life at Level 10® Blog
Our blog is a one-stop resource for tools for your success. You can read incredible transformation stories and find nutritional information, wellness tips, and more to support you on your journey.
How to Stay on Track During the Holidays in Waukee
Keeping healthy habits can be difficult 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 Tackle your workout immediately when you wake up if your schedule permits it. The last few months of the year are busy, but it’s better to cross 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 get your copy. If you’re eating out during the weekend, modify 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 a weekly meal plan you can customize: Breakfast: healthy protein shake Lunch: nutrient-dense 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. Put 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 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 like it browned. Remove from oven and let the chicken rest for 15-20 minutes. You can also follow this recipe to bake your Thanksgiving turkey. If cooking turkey, use the whole 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 refreshing and helps you remain 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 annoying phone alarm. 4. Enjoy the Season Commit to find joy in the upcoming busy season. Schedule a supper with friends 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 get going on building healthy habits to carry you through the holidays. At Farrell’s Waukee, we’ll instruct you on nutrition, exercise and more. Get started today by claiming your free week of classes with us.">
How Exercise Affects Heart Health
Regular cardio exercise is important for keeping a healthy heart. Learn about three easy ways you can increase your cardiovascular health. Begin your healthy lifestyle 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 stronger by raising your heart rate. Your heart sends more blood to your muscles as your heart rate goes higher. The additional blood flow causes a higher volume of blood returning to your heart. Over time, the larger 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 higher volume of blood, even when you’re not exercising. This lowers your blood pressure and decreases 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 Waukee, we track how effective your workout is. We use Myzone, the industry-leading heart rate monitor, to measure effort during class. Exertion levels are watched throughout class to optimize member results.  Our certified instructors keep class between 80-90 percent exertion during high-intensity intervals. Active recovery periods are kept 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 working well. 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 routine check-ups with your doctor! Related: Carbs—Too Little or Too Much? Strengthen Your Heart with Farrell’s Proper nutrition and frequent exercise are necessary for maintaining a healthy heart. Get started by signing up for a free week at Farrell’s Waukee.">