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Life at Level 10® Blog

4 Tips for Setting Practical Fitness Goals
Keeping resolutions is hard. Find out how you can set and achieve fitness goals this year with guidance from Farrell's Greenwood.
Accomplish Your Weight Loss Goals in the Gym with FXB Greenwood
Choosing New Years resolutions is easy. Sticking to them is tough. Learn how you can reach your wellness goals with the assistance of Farrell's.
These are the five ways to hit and maintain your weight loss goals. 1. Sip Half Your Weight in Ounces Keeping well hydrated is key to your weight loss goals. For optimal hydration, shoot to consume no less than half your body weight in ounces each day. For example, if you weigh 150 pounds, you ought to drink 75 ounces of water daily. Having a recyclable water bottle with you and having a notification on your phone is a fantastic way to remain on track. If you don’t love unflavored water, spice it up by enhancing it with fresh fruit! Our preferred blends are blueberry/lemon and cucumber/lime. Filling up your water bottle is also a good time to move around and stretch your legs if you’ve been sitting for a couple of hours. 2. Get Enough Sleep Getting enough Zs is crucial for slimming down. It’s twice as important than eating right and physical exercise! Insufficient sleep affects your body in many ways. When we’re tired, we crave unhealthy food more! UC Berkeley researchers learned fatty foods are “significantly more desirable” when you haven’t had ample sleep. Not enough sleep impacts brain activity and making a decision, researchers learned, which might explain why people who sleep less tend to be overweight. When you get enough sleep, you’re more liable to make healthy food selections. At Farrell's, we make it nearly effortless to determine what you’re eating with our tested nutrition plans. You’ll be given these simple meal plans as part of your 10-Week Challenge. Enough sleep also: Boosts attention and productivity Boosts your fitness performance Decreases your risk of heart disease and stroke Assists your mental health Builds your immune system Be sure to permit yourself time to relax in the evening without your phone. It’s crucial to make sleep a concern in your regular routine. 3. Let Your Body Rest Having scheduled days off from your fitness routine—at minimum two rest days per week—allows your body to recharge. When you allow your body relax you: Help avoid muscle tiredness Reduce your risk of getting injured Enhance your performance while you exercise Even your hormones Because all of these benefits support your fitness routine, you’ll get results faster! Just because you’re taking a break from your HIIT and strength training workouts, it doesn’t mean you can’t be in motion! Here are three light options to keep your muscles going: Climb the stairs rather than the elevator Stretch each hour at work Enjoy a walk with your spouse after you eat 4. Be Kind to Yourself Good things take longer than a couple of weeks. Fast weight loss may be risky and is hard to maintain. If you find yourself requiring inspiration during your fitness journey, read our top tips for getting (and staying!) determined. Make sure to give yourself a break and be patient with yourself. Because everyone is diverse, everybody will have progress at differing stages in their exercise and weight loss journey. And that’s okay! Enjoy your rest days and think about how far you’ve come. It’s crucial to recognize that daily you’re thriving and becoming stronger than you were the day before! 5. Combine HIIT and Strength Workouts Switching high-intensity interval training (HIIT) with strength training is a great approach to enhance lean muscle while burning additional calories while you’re not exercising. HIIT classes make an afterburn reaction by boosting your metabolic rate. Simply put, you keep burning calories after ending your exercise—even while resting on the couch! HIIT also builds muscle and speeds 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 a run! In addition to HIIT, strength training is a great process to get lean muscle while burning body fat. You can use resistance bands, dumbbells or your own bodyweight! Strength training is critical for a fit body, but also has many mental health benefits. Analysis has found 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 best outcome. Claim your free week at your local FXB to experience our group fitness classes now!">
Five Tips to Get (and Stay!) Motivated
Establishing 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 stay motivated.
How to Stay Motivated After Setting Goals Now that you’ve settled on your why, here are some good ideas to help you remain motivated to meet your goals! Make it Part of Your Regimen This appears easy, but establishing new routines can be challenging. It takes three weeks to make a habit. Whatever your goal, schedule time to chip away at it daily. If you want to exercise when you wake up, schedule it on your calendar. If you want to meal plan every Sunday, pencil it in your agenda. With three weeks of sticking to it, it will become a piece of your daily routine. Keep it Straightforward Break your goals into smaller, more achievable tasks. For example, if you want to finish a marathon, you initiate training by running one mile a day–not 26! Follow this same approach every time to make a new goal. Lay it out in simpler tasks that will lead you to the last goal. Make it Fun There’s no reason you can’t have fun during the process! Having an enjoyable time is not the enemy–actually, it can be a great energizer. Take the time to appreciate your work. With all new obligations, you will learn and grow as you progress. And if your work is particularly challenging, pamper yourself once you’ve completed them! Keep the Finish Line in Mind Develop a mental picture of yourself achieving 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 inspired while working toward your objective. It’s a particularly useful technique when your work is difficult. Stay Consistent Take consistent action daily–even if you’re not in the mood. 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 stay consistent. Sign Up for a Free Week We’re more than just a gym at FXB Greenwood. We’re a goal-motivated group when it comes to fitness and nutrition. Learn more by signing up for a free week with us.">
How to Stay on Track During the Holidays in Greenwood
Following 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 first thing when you get up if your schedule allows it. The last few months of the year are hectic, but it’s better to cross your workout off your to-do list—instead of telling yourself you’ll make it up tomorrow. 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 at a restaurant during the weekend, modify your meals on weekdays to keep your nutrition in check. 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 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. Stir 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 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 complete packet of brining mix. 3. Take a Cozy Break Grab your favorite blanket, find a cozy spot and take a nap. A 30-minute nap is reinvigorating and helps you keep healthy during the busy holiday season. If you need help falling asleep, check out the Calm app. You’ll rest soundly and wake to a pleasant chorus of birds, not a loud phone alarm. 4. Enjoy the Season Don’t forget to find joy in the upcoming busy season. Schedule a supper with family Decrease your weekday 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 get going on building healthy habits to carry you through the holidays. At Farrell’s Greenwood, we’ll instruct you on nutrition, exercise and more. Get started now by claiming your free week of classes with us.">