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Life at Level 10® Blog

4 Tips for Setting Realistic Fitness Goals
Following resolutions is challenging. Learn how you can make and reach fitness goals today with guidance from Farrell's Brooklyn Park.
Work with with FXB Brooklyn Park to Reach Your Weight Loss Goals in the Gym
Choosing New Years resolutions isn't challenging. Keeping them is difficult. Find out how you can meet your health goals with the assistance of Farrell's.
Try these five approaches to achieve and manage your weight loss goals. 1. Consume Half Your Weight in Ounces Remaining well hydrated is critical to your weight loss goals. For peak hydration, attempt to drink at least half your body weight in ounces every day. For instance, if you are 150 pounds, you ought to consume 75 ounces of water every day. Keeping a reusable water bottle with you and having an alarm on your phone is a great option to remain on plan. If you don’t enjoy nonflavored beverages, spice it up by enhancing it with fresh fruit! Our favorite blends are blueberry/lemon and cucumber/lime. Topping off your water bottle is also a great time to stand up and stretch your legs if you’ve been sedentary for most of the day. 2. Get Plenty of Sleep Sleep is essential for losing weight. It’s all the more beneficial than eating healthy and exercising! Insufficient sleep affects your body in many ways. When we’re tired, we desire junk food more! UC Berkeley researchers determined rich foods are “significantly more desirable” when you haven’t had enough sleep. Not enough sleep alters brain activity and making decisions, researchers found, which may solve why people who sleep less tend to weigh too much. When you sleep enough, you’re more inclined to make good food choices. At Farrell's, we make it quick to plan what you’re consuming with our tried-and-true nutrition plans. You’ll be given these simple meal plans as part of your 10-Week Challenge. Enough sleep also: Improves focus and efficiency Increases your workout performance Lessens your risk of heart disease and stroke Improves your mental health Benefits your immune system Ensure you give yourself time to get ready for bed in the evening without your phone. It’s important to make sleep a priority in your everyday routine. 3. Give Your Body Time to Rest Having routine breaks from your workout schedule—at minimum two rest days each week—enables your body to repair. When you let your body rest you: Help stop muscle tiredness Decrease your chance of injury Improve your performance while you exercise Equalize your hormones Due to the fact that all of these benefits boost your fitness routine, you’ll see results faster! Although you’re resting from your HIIT and strength training fitness classes, it doesn’t mean you can’t be active! Here are a few low-impact options to keep your body going: Use the stairs rather than the elevator Stretch every hour during work Take a walk with your family in the evening 4. Give Yourself Time Good things take time. Quick weight loss may be dangerous and is difficult to manage long-term. If you find yourself needing motivation throughout your fitness journey, look at our best tips for getting (and staying!) determined. Remember to give yourself grace and be patient with yourself. Since each person is diverse, people will have headway at contrasting times in their fitness and weight loss journey. And that’s okay! Use your rest days and think about how far you’ve progressed. It’s crucial to recognize that daily you’re flourishing and becoming more improved than you were the day before! 5. Combine HIIT and Strength Training Rotating high-intensity interval training (HIIT) with strength exercise is a fantastic approach to build lean muscle while burning extra calories while you’re not working out. HIIT classes make an afterburn effect by increasing your metabolic rate. In simple words, you continue burning calories after finishing your class—even when resting on the couch! HIIT also builds muscle and revs up your metabolism. That means you burn more fat and calories in the time at the end of a HIIT workout than you do following running! In addition to HIIT, strength training is a great way to gain lean muscle while burning body fat. You can work with resistance bands, dumbbells or your own bodyweight! Strength training is critical for a healthy body, but also provides several mental health benefits. Analysis has determined that strength training, even just two days per week, may help fight stress, anxiety and depression. At Farrell's, we mix HIIT, strength training and kickboxing in our workout classes for the best effect. Sign up for a free week at your local FXB to try our group fitness classes right away!">
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.">