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Five Tips to Get (and Stay!) Motivated
Establishing 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 remain motivated.
How to Stay Motivated After Determining Goals Now that you’ve established your why, here are some great tips to help you remain working to achieve your goals! Make it Part of Your Routine This appears simple, but making new ways can be difficult. It takes three weeks to make a habit. Whatever your goal, make time to chip away at it every day. If you want to work out when you wake up, add it on your calendar. If you want to meal plan every Sunday, add it in your planner. With three weeks of following it, it will become a component of your everyday routine. Keep it Easy Divide your goals into smaller, more manageable actions. For example, if you want to finish a marathon, you initiate training by running one mile a day–not 26! Use this same technique every time to establish a new goal. Reduce it into easier tasks that will lead you to the final goal. Make it Fun There’s no reason you can’t enjoy the process! Having a good time is not your foe–in fact, it can be a fantastic energizer. Make time to to acknowledge your work. With all new responsibilities, you will learn and grow along the way. And if your tasks are especially difficult, reward yourself once you’ve completed them! Keep the Finish Line in Mind Develop a mental image of yourself completing your goals: What does it resemble? How do you feel in that minute? Creating a mental picture is a powerful aid that can help keep you on track and energized while working toward your end result. It’s an especially valuable technique when your assignments are hard. Remain Consistent Take the same action daily–even if you don’t want to. Some days you may take a lot of action, while other days you might take less 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 Brooklyn Park. We’re a goal-motivated bunch 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 Brooklyn Park
Following healthy habits can be difficult 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 achieve your long-term nutrition and fitness goals.
4 Helpful Tips to Navigate the Holiday Season 1. Set Your Alarm Clock Do your workout immediately when you wake up if your schedule allows it. The last few months of the year are hectic, but it’s better to tick your workout off your to-do list—instead of telling yourself you’ll make it up later. 2. Plan Your Meals It’s easier to plan your meals a few days in advance, instead of making poor 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 pick up your copy. If you’re eating out during the weekend, adjust your meals the other days 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 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 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 cooking 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 make your Thanksgiving turkey. If cooking turkey, use the entire 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 stay healthy during the busy holiday season. If you need help falling asleep, check out the Calm app. You’ll rest calmly and wake to a pleasant chorus of birds, not an irritating phone alarm. 4. Enjoy the Season Commit to find joy in the upcoming busy season. Schedule a dinner with loved ones Reduce your daily 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 start creating healthy habits to carry you through the holidays. At Farrell’s Brooklyn Park, we’ll teach you about nutrition, exercise and more. Get started today by claiming your free week of classes with us.">
How Exercise Affects Heart Health
Routine cardio exercise is important for supporting a healthy heart. Find out three easy ways you can increase your cardiovascular health. Begin your healthy habits 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 healthier by raising your heart rate. Your heart deploys more blood to your muscles as your heart rate goes higher. The extra blood flow causes a larger volume of blood returning to your heart. Over time, the larger blood volume enlarges the left ventricle, which is responsible for pumping oxygen-rich blood throughout your body. Your heart cavity can now retain and distribute a larger volume of blood, even when you’re at rest. 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 Brooklyn Park, we track how efficient your workout is. We use Myzone, the industry-leading heart rate monitor, to measure exertion during class. Exertion levels are watched throughout class to maximize member results.  Our certified instructors keep class between 80-90 percent exertion during high-intensity periods. 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 healthy. Nutrition also plays an essential role 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 regular check-ups with your doctor! Related: Carbs—Too Little or Too Much? Strengthen Your Heart with Farrell’s Proper nutrition and routine exercise are essential for maintaining a healthy heart. Get started by signing up for a free week at Farrell’s Brooklyn Park.">
Why HIIT is Good for Losing Weight and Burning Fat
HIIT workouts are proven to be the best approach to lose weight and burn fat. Plus, they're quick, so they're convenient for your calendar. Want to experience a HIIT class? Try a week on us at your local FXB.
12 Benefits of HIIT HIIT classes are quick and work with for your schedule. Even better is what your body does after class is over. These classes spark afterburn by raising your metabolic rate. Simply put, you continue to burn calories after ending your workout—even while laying on the couch! HIIT routines add muscle and boost your metabolism. This helps your body burn fat for extended periods of time. Here are 12 more benefits of HIIT: Burns more calories more quickly Creates endurance Strengthens cardiovascular well-being Improves blood vessel capacity Promotes blood sugar management Increases oxygen intake Reduces resting heart rate and blood pressure Undoes age-related muscle decline Triggers human growth hormone production Develops fast-twitch muscles Improves brain function Fights anxiety and depression Related: What is Strength Training and Why is it Important? 12-Minute HIIT Workout You Can Do at Home Not close to a Farrell’s? No problem! We’ve created a basic yet effective HIIT workout you can do almost anywhere. No equipment necessary! Do each exercise for 45 seconds, then rest 15 seconds between each move. Go through this circuit twice. Jump Squats Push-ups Burpees Alternating Side Lunges Mountain Climbers Plank Related: 6 Reasons Why Farrell’s Nutrition Works! Lose Weight and Burn Fat with FXB If you want to burn body fat, build muscle and improve your cognitive health, HIIT is for you. Plus, it packs all the benefits of other exercises into short, convenient workouts. Want to get started with a fun and effective workout? Look at group fitness HIIT classes at a Farrell’s near you!">