It's Lower Body Day

Life at Level 10® Blog

4 Tips for Making Practical Fitness Goals
Keeping resolutions is difficult. Learn how you can determine and achieve fitness goals now with help from Farrell's Waukee.
Partner with FXB Waukee to Achieve Your Weight Loss Goals in the Gym
Choosing New Years resolutions is easy. Following them is difficult. Find out how you can reach your wellness goals with the help of Farrell's.
Here are the five methods to reach and support your weight loss goals. 1. Drink Half Your Weight in Ounces Staying appropriately hydrated is important to your weight loss goals. For ideal hydration, attempt to consume no less than half your body weight in ounces daily. For example, if you are 150 pounds, you should drink 75 ounces of water daily. Having a reusable water bottle with you and setting an alarm on your phone is a good way to keep on goal. If you don’t like plain water, make it more interesting by enhancing it with juicy fruit! Our most-liked blends are blueberry/lemon and cucumber/lime. Topping off your water bottle is also a good moment to stand up and go for a walk if you’ve been seated for awhile. 2. Get Enough Sleep Counting sheep is important for slimming down. It’s twice as important than healthy eating and working out! Lack of sleep affects your body in many ways. When we’re exhausted, we want processed food more! UC Berkeley researchers determined high-calorie foods are “significantly more desirable” when you haven’t gotten sufficient sleep. Insufficient sleep changes brain activity and making decisions, researchers found, which might explain why people who sleep too little tend to weigh too much. When you get enough sleep, you’re more likely to make good food selections. At Farrell's, we make it fast to plan what you’re having with our tried-and-true nutrition plans. You’ll receive these simple meal plans as part of your 10-Week Challenge. Enough sleep also: Enhances focus and productivity Boosts your workout performance Lowers your risk of heart disease and stroke Assists your mental health Builds your immune system Be sure to permit yourself time to relax after dinner without your phone. It’s important to make sleep a concern in your daily schedule. 3. Give Your Body Time to Rest Having regular breaks from your exercise program—no less than two rest days per week—enables your body to repair. When you give your body relax you: Help stop muscle exhaustion Reduce your risk of injury Improve your performance while you exercise Balance your hormones Given that all of these advantages assist your exercise, you’ll see results more quickly! Although you’re resting from your HIIT and strength training workouts, it doesn’t mean you can’t stay moving! Here are several low-impact ideas to keep yourself going: Climb the stairs in place of the elevator Stretch every hour during work Take a walk with your spouse after dinner 4. Give Yourself Time Good things take more than just a few days. Fast weight loss can be dangerous and is unsustainable. If you find yourself requiring inspiration throughout your fitness journey, check out our top ideas for getting (and being!) determined. Make sure to give yourself grace and be patient with yourself. As each person is unique, individuals will have progress at contrasting steps in their exercise and weight loss journey. And that’s completely acceptable! Enjoy your rest days and think about how far you’ve progressed. It’s important to know that every day you’re growing and becoming stronger than you previously were! 5. Combine HIIT and Strength Training Switching high-intensity interval training (HIIT) with strength exercise is a good way to enhance lean muscle while burning more calories while you’re not exercising. HIIT fitness classes develop an afterburn effect by speeding up your metabolic rate. In simple words, you keep burning calories after finishing your workout—even while relaxing on the couch! HIIT also builds muscle and revs up your metabolism. That means you burn more fat and calories in the time following a HIIT workout than you do following jogging! Besides HIIT, strength training is a good way to add lean muscle while burning body fat. You can work with resistance bands, dumbbells or your own bodyweight! Strength training is crucial for a conditioned body, but also offers a number of mental health advantages. Analysis has found that strength training, even only two days per week, may help combat stress, anxiety and depression. At Farrell's, we mix HIIT, strength training and kickboxing in our fitness classes for the best effect. Sign up for a free week at your nearby FXB to experience our group fitness classes right away!">
Five Tips to Get (and Remain!) Motivated
Setting goals is a key piece of the healthy way of living we teach at FXB. Having trouble sticking to fitness and nutrition goals? Here are five tips to keep motivated.
How to Keep Motivated After Setting Goals Now that you’ve settled on your why, here are some good tips to help you stay working to reach your goals! Make it Part of Your Regimen This seems uncomplicated, but creating new practices can be challenging. It takes 21 days to make a habit. Regardless of your goal, set aside time to chip away at it every day. If you want to exercise first thing, add it on your calendar. If you want to plan your meals every Sunday, write it in your datebook. With three weeks of sticking to it, it will become a part of your daily routine. Keep it Straightforward Break your goals into smaller, more possible assignments. As an example, if you want to finish a marathon, you initiate training by running one mile a day–not 26! Take this same method every time to set a new goal. Reduce it into smaller assignments that will lead you to the last 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 great motivator. Make time to to appreciate your work. With all new challenges, you will learn and grow as you progress. And if your assignments are especially hard, reward yourself once you’ve accomplished them! Keep the Finish Line in Mind Develop a mental photo of yourself completing your goals: What does it look like? How do you feel in that moment? Creating a mental picture is a great aid that can help keep you on schedule and inspired while working toward your objective. It’s a particularly useful approach when your work is hard. Stay Consistent Take constant 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 a lesser amount of action. That’s OK! The essential part is to remain consistent. Sign Up for a Free Week We’re more than just a fitness center at FXB Waukee. We’re a goal-driven group 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 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.">