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Life at Level 10® Blog

4 Tips for Making Practical Fitness Goals
Following resolutions is challenging. Learn how you can choose and achieve fitness goals this year with guidance from Farrell's Des Moines.
FXB Des Moines can Help You Meet Your Weight Loss Goals in the Gym
Setting New Years resolutions isn't challenging. Meeting them is hard. Discover how you can reach your wellness goals with the assistance of Farrell's.
These are the five ways to achieve and manage your weight loss goals. 1. Consume Half Your Weight in Ounces Keeping well hydrated is essential to your weight loss goals. For ideal hydration, shoot to drink at least half your body weight in ounces daily. For example, if you weigh 150 pounds, you should drink 75 ounces of water every day. Keeping a refillable water bottle with you and having an alarm on your phone is a fantastic method to remain on track. If you don’t enjoy nonflavored water, spice it up by flavoring it with real fruit! Our preferred mixes are blueberry/lemon and cucumber/lime. Filling up your water bottle is also a good time to move around and go for a walk if you’ve been sitting for most of the day. 2. Get Plenty of Sleep Getting enough Zs is crucial for weight loss. It’s even more important than eating healthy and working out! Insufficient sleep influences your body in a variety of ways. When we’re exhausted, we want processed food more! UC Berkeley researchers learned fatty foods are “significantly more desirable” when you haven’t experienced ample sleep. Insufficient sleep impacts brain activity and decision-making, researchers determined, which could explain why people who don’t get enough sleep tend to be overweight. When you sleep enough, you’re more liable to make nutritious food choices. At Farrell's, we make it simple to choose what you’re consuming with our tested nutrition plans. You’ll be given these straightforward meal plans as part of your 10-Week Challenge. Enough sleep also: Enhances focus and output Boosts your workout performance Lowers your possibility of heart disease and stroke Aids your mental health Builds your immune system Be sure to give yourself time to get ready for bed in the evening without your computer. It’s important to make sleep a concern in your daily routine. 3. Take a Break Taking routine breaks from your fitness schedule—no less than two rest days each week—enables your body to recharge. When you let your body recover you: Help prevent muscle tiredness Reduce your risk of getting injured Improve your performance in the gym Balance your hormones Since all of these advantages help your exercise, you’ll see results sooner! Although you’re taking a day off from your HIIT and strength training exercises, it doesn’t mean you can’t remain moving! Here are a few low-intensity options to keep your body working: Use the stairs instead of the elevator Stretch each hour while you’re working Take a walk with your spouse in the evening 4. Give Yourself Time Good things take more than just a few days. Fast weight loss could be unsafe and is difficult to manage long-term. If you find yourself needing motivation throughout your fitness journey, check out our greatest tips for getting (and being!) on track. Make sure to give yourself mercy and be patient with yourself. Because everyone is unique, people will experience headway at contrasting times in their exercise and weight loss journey. And that’s fine! Enjoy your rest days and remember how far you’ve come. It’s crucial to realize that every day you’re flourishing and becoming better than you were before! 5. Combine HIIT and Strength Workouts Switching high-intensity interval training (HIIT) with strength exercise is a good approach to increase lean muscle while burning extra calories while you’re not working out. HIIT workouts develop an afterburn effect by speeding up your metabolic rate. In simple terms, you carry on with burning calories after completing your class—even when relaxing on the couch! HIIT also enhances muscle and speeds up your metabolism. That means you burn more fat and calories in the 24 hours at the end of a HIIT workout than you do at the end of jogging! In addition to HIIT, strength training is a fantastic process to add lean muscle while burning body fat. You can work with resistance bands, dumbbells or your own bodyweight! Strength training is important for a healthy body, but also has several mental health advantages. Research has determined that strength training, even only two days per week, may help fight stress, anxiety and depression. At Farrell's, we incorporate HIIT, strength training and kickboxing in our group fitness classes for the maximum outcome. Book your free week at your local FXB to try our group fitness classes today!">
Five Tips to Get (and Remain!) Motivated
Finalizing goals is a key part of the healthy lifestyle 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 established your why, here are some great suggestions to help you remain working to meet your goals! Make it Part of Your Schedule This appears easy, but making new ways can be challenging. It takes three weeks to develop a habit. No matter your goal, schedule time to make progress on it daily. If you want to exercise when you wake up, schedule it on your calendar. If you want to plan your meals every Sunday, pencil it in your planner. With three weeks of following it, it will become a piece of your regular routine. Keep it Simple Break your goals into smaller, more manageable assignments. For example, if you want to run a marathon, you start training by running one mile a day–not 26! Take this same method every time to set a new goal. Lay it out in simpler objectives that will lead you to the overall goal. Make it Exciting There’s no reason you can’t have fun during the process! Fun is not your opponent–in reality, it can be a great driving force. Take the time to acknowledge your work. With all new obligations, you will learn and grow along the way. And if your tasks are extremely difficult, pamper yourself once you’ve completed them! Think About the Finish Line Develop a mental photo of yourself completing your goals: What does it appear like? How do you feel in that moment? Creating a mental picture is a great tool that can help keep you focused and inspired while working toward your objective. It’s an especially valuable technique when your assignments are hard. Stay Consistent Take constant action daily–even if you don’t feel like it. Some days you may take huge action, while other days you might take less action. That’s OK! The essential part is to keep consistent. Sign Up for a Free Week We’re more than just a gym at FXB Des Moines. We’re a goal-driven group as far as to fitness and nutrition. Find out more by signing up for a free week with us.">
How to Stay on Track During the Holidays in Des Moines
Sticking to healthy habits can be difficult 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 achieve 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 wake up if your schedule permits it. The last few months of the year are jam-packed, but it’s better to tick 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 straightforward. Contact us to receive your copy. If you’re going out to eat during the weekend, modify your meals the other days 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-filled salad with fresh veggies and protein Dinner: chicken with a salad, acorn squash or sweet potato Here’s an easy 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 underwater. Pour brine into the stockpot and stir to uniformly distribute. Cover with a lid and refrigerate overnight. The following day, rinse the chicken before roasting it. Preheat oven to 350 degrees. Place 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 want 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 Locate your favorite blanket, find a comfortable spot and take a nap. A 30-minute nap is rejuvenating 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 an annoying phone alarm. 4. Enjoy the Season Don’t forget to find joy in the upcoming busy season. Schedule a dinner with friends Decrease your weekday 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 creating healthy habits to carry you through the holidays. At Farrell’s Des Moines, we’ll teach you about nutrition, exercise and more. Get started right away by claiming your free week of classes with us.">