Life at Level 10® Blog

4 Tips for Setting Practical Fitness Goals
Keeping resolutions is difficult. Discover how you can make and reach fitness goals this year with help from Farrell's White Bear Township.
Work with with FXB White Bear Township to Achieve Your Weight Loss Goals in the Gym
Determining New Years resolutions is easy. Sticking to them is tough. Learn how you can meet your fitness goals with the help of Farrell's.
Try these five methods to achieve and maintain your weight loss goals. 1. Drink Half Your Weight in Ounces Staying appropriately hydrated is key to your weight loss goals. For peak hydration, aim to sip at minimum half your body weight in ounces each day. As an example, if your weight is 150 pounds, you ought to sip 75 ounces of water every day. Toting a recyclable water bottle with you and setting a reminder on your phone is a fantastic method to keep on track. If you don’t enjoy nonflavored beverages, make it tastier by enhancing it with fresh fruit! Our preferred combinations are blueberry/lemon and cucumber/lime. Topping off your water bottle is also a good moment to get up and stretch your legs if you’ve been sitting for most of the day. 2. Get Plenty of Sleep Sleep is crucial for weight loss. It’s twice as beneficial than eating right and exercising! Not getting enough sleep affects your body in a lot of ways. When we’re fatigued, we desire processed food more! UC Berkeley researchers found rich foods are “significantly more desirable” when you haven’t had adequate sleep. Too little sleep changes brain activity and making a decision, researchers learned, which could explain why people who don’t get enough sleep tend to be heavier. When you get adequate sleep, you’re more liable to make healthy food choices. At Farrell's, we make it simple to plan what you’re eating with our tested nutrition plans. You’ll receive these easy to understand meal plans as part of your 10-Week Challenge. Enough sleep also: Improves concentration and output Boosts your fitness performance Lowers your chance of heart disease and stroke Improves your mental health Strengthens your immune system Ensure you give yourself time to relax in the evening without your TV. It’s essential to make sleep top of the list in your regular routine. 3. Let Your Body Rest Making time for regular time off from your exercise routine—at minimum two rest days per week—permits your body to recover. When you allow your body rest you: Help prevent muscle exhaustion Decrease your risk of getting injured Improve your performance in the gym Balance your hormones Since all of these perks boost your fitness routine, you’ll notice results faster! Though you’re taking a break from your HIIT and strength training fitness classes, it doesn’t mean you can’t stay in motion! Here are three low-intensity options to keep your muscles going: Take the stairs rather than the elevator Stretch hourly at work Do a walk with your family in the evening 4. Be Kind to Yourself Good things take more than just a few days. Quick weight loss may be risky and is unsustainable. If you find yourself requiring inspiration throughout your fitness journey, check out our greatest ideas for getting (and being!) on track. Don’t forget to give yourself grace and be compassionate to yourself. Because each person is different, people will see forward motion at differing steps in their fitness and weight loss journey. And that’s okay! Take your rest days and reflect on how far you’ve come. It’s essential to recognize that every day you’re flourishing and becoming more improved than you previously were! 5. Combine HIIT and Strength Workouts Switching high-intensity interval training (HIIT) with strength training is a good method to enhance lean muscle while burning additional calories while you’re not exercising. HIIT fitness classes create an afterburn reaction by boosting your metabolic rate. Put simply, you keep burning calories after finishing your exercise—even when relaxing on the couch! HIIT also builds muscle and revs up your metabolism. That means you burn more fat and calories in the day following a HIIT workout than you do following a run! Besides HIIT, strength training is a good process to gain lean muscle while burning body fat. You can use resistance bands, dumbbells or your own bodyweight! Strength training is important for a fit body, but also offers several mental health advantages. Studies have determined that strength training, even only two days per week, may help combat stress, anxiety and depression. At Farrell's, we use HIIT, strength training and kickboxing in our workout classes for the peak 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
Setting goals is a crucial piece of the healthy way of living we teach at FXB. Struggling to stick to fitness and nutrition goals? Here are five tips to remain motivated.
How to Stay Motivated After Finalizing Goals Now that you’ve established your why, here are some fantastic ideas to help you stay energized to meet your goals! Make it Part of Your Schedule This seems easy, but making new ways can be difficult. It takes about a month to make a habit. Whatever your goal, schedule time to work on it every day. If you want to exercise first thing, put it on your calendar. If you want to meal plan every Sunday, pencil it in your planner. With three weeks of following it, it will become a component of your regular routine. Keep it Straightforward Divide your goals into smaller, more achievable actions. For instance, if you want to finish a marathon, you begin training by running one mile a day–not 26! Follow this same technique every time to set a new goal. Break it down into easier tasks that will lead you to the final goal. Make it Enjoyable There’s no reason you can’t like the process! Having an enjoyable time is not the enemy–in reality, it can be a great driving force. Set aside time to be grateful for your work. With all new obligations, you will learn and grow along the way. And if your assignments are especially challenging, pamper yourself once you’ve accomplished them! Visualize the Finish Line Develop a mental image of yourself accomplishing your goals: What does it appear like? How do you feel in that moment? Making a mental image is a great mechanism that can help keep you on track and motivated while working toward your end result. It’s an especially useful technique when your work is challenging. Be Consistent Take consistent action daily–even if you’re not in the mood. Some days you may take massive action, while other days you might take a lesser amount of 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 White Bear Township. 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 White Bear Township
Keeping healthy habits can be hard during the holiday season. Build 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 get up if your schedule permits 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 another day. 2. Plan Your Meals It’s easier to plan your meals a few days beforehand, instead of making bad 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 receive your copy. If you’re going out to eat during the weekend, adjust your meals on weekdays 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-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. Place 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 evenly distribute. Cover with a lid and refrigerate overnight. The following day, rinse the chicken before baking 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 prefer it browned. Remove from oven and let the chicken rest for 15-20 minutes. You can also follow this recipe to make your Thanksgiving turkey. If cooking turkey, use the whole packet of brining mix. 3. Take a Cozy Break Locate your favorite blanket, find a cozy 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 soundly and wake to a pleasant chorus of birds, not an irritating phone alarm. 4. Enjoy the Season Remember to find joy in the upcoming busy season. Schedule a meal with family Lower your everyday stress by spending time on Sundays meal planning Take a break when you need it Build Healthy Habits Today with FXB Now is the time to begin creating healthy habits to carry you through the holidays. At Farrell’s White Bear Township, we’ll show you how to manage nutrition, exercise and more. Get started now by claiming your free week of classes with us.">