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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.
Meet Your Weight Loss Goals in the Gym with FXB Waukee
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 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 upping 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.">