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Life at Level 10® Blog

4 Tips for Creating Achievable Fitness Goals
Sticking to resolutions is difficult. Discover how you can determine and reach fitness goals now with guidance from Farrell's Bloomington.
Reach Your Weight Loss Goals in the Gym with FXB Bloomington
Determining New Years resolutions is simple. Accomplishing them is tough. Find out how you can meet your fitness goals with the assistance of Farrell's.
Try these five approaches to achieve and maintain your weight loss goals. 1. Sip Half Your Weight in Ounces Remaining properly hydrated is essential to your weight loss goals. For ideal hydration, aim to consume at least half your body weight in ounces each day. For instance, if you are 150 pounds, you ought to sip 75 ounces of water each day. Keeping a reusable water bottle with you and having an alarm on your phone is a good method to remain on plan. If you don’t enjoy plain water, spice it up by flavoring it with juicy fruit! Our favorite combinations are blueberry/lemon and cucumber/lime. Topping off your water bottle is also a good opportunity to move around and stretch your legs if you’ve been seated for most of the day. 2. Get Plenty of Sleep Counting sheep is essential for losing weight. It’s even more important than eating healthy and physical exercise! Insufficient sleep impacts your body in a lot of ways. When we’re exhausted, we desire unhealthy food more! UC Berkeley researchers determined rich foods are “significantly more desirable” when you haven’t experienced ample sleep. Too little sleep changes brain activity and making decisions, researchers found, which may explain why people who sleep less tend to weigh too much. When you get enough sleep, you’re more inclined to make healthy food picks. At Farrell's, we make it easy to choose what you’re consuming with our proven nutrition plans. You’ll get these easy to understand meal plans as part of your 10-Week Challenge. Sufficient sleep also: Improves focus and output Boosts your workout performance Lessens your chance of heart disease and stroke Assists your mental health Strengthens your immune system Be sure to permit yourself time to relax at night without screen time. It’s crucial to make sleep a priority in your daily schedule. 3. Give Your Body Time to Rest Making time for regular days off from your workout routine—at least two rest days each week—allows your body to repair. When you give your body relax you: Help prevent muscle exhaustion Reduce your chance of injury Boost your performance during workouts Even your hormones Due to the fact that all of these benefits help your workouts, you’ll notice results faster! Just because you’re resting from your HIIT and strength training exercises, it doesn’t mean you can’t stay moving! Here are a few low-intensity tips to keep yourself moving: Take the stairs as opposed to the elevator Stretch hourly while you’re working Take a walk with your family in the evening 4. Give Yourself Time Good things take more than just a few days. Quick weight loss may be unsafe and is hard to maintain. If you find yourself needing inspiration throughout your fitness journey, look at our top ideas for getting (and being!) determined. Don’t forget to give yourself grace and be kind to yourself. Since everybody is diverse, everybody will have headway at differing steps in their health and weight loss journey. And that’s completely acceptable! Enjoy your rest days and remember how far you’ve progressed. It’s crucial to recognize that each day you’re thriving and becoming more improved than you were before! 5. Mix HIIT and Strength Workouts Alternating high-intensity interval training (HIIT) with strength training is a good way to enhance lean muscle while burning more calories while you’re not exercising. HIIT classes create an afterburn outcome by speeding up your metabolic rate. In simple words, you carry on with burning calories after finishing your exercise—even while resting on the couch! HIIT also enhances muscle and boosts your metabolism. That means you burn more fat and calories in the day at the end of a HIIT workout than you do at the end of jogging! Besides HIIT, strength training is a good way to get lean muscle while burning body fat. You can strength train with resistance bands, dumbbells or your own bodyweight! Strength training is critical for a fit body, but also offers many mental health perks. Analysis has determined that strength training, even merely two days a week, may help combat stress, anxiety and depression. At Farrell's, we mix HIIT, strength training and kickboxing in our group fitness classes for the best effect. Sign up for a free week at your area FXB to experience our group fitness classes today!">
Five Tips to Get (and Remain!) Motivated
Establishing goals is a critical portion of the healthy way of living we teach at FXB. Struggling to stick to fitness and nutrition goals? Here are five tips to stay motivated.
How to Stay Motivated After Finalizing Goals Now that you’ve decided your why, here are some great tips to help you remain working to reach your goals! Make it Part of Your Schedule This appears simple, but making new practices can be challenging. It takes three weeks to develop a habit. Regardless of your goal, make time to work on it every day. If you want to exercise in the morning, schedule it on your calendar. If you want to meal plan every Sunday, write it in your planner. With three weeks of following it, it will become a piece of your everyday routine. Keep it Simple Break your goals into smaller, more manageable tasks. For example, if you want to complete a marathon, you begin training by running one mile a day–not 26! Follow this same technique every time to make a new goal. Reduce it into easier objectives that will lead you to the final goal. Make it Enjoyable There’s no reason you can’t like the process! Having a good time is not your foe–in fact, it can be a great energizer. Make time to to appreciate your work. With all new responsibilities, you will learn and grow during the journey. And if your tasks are extremely difficult, treat yourself once you’ve finished them! Visualize the Finish Line Make a mental image of yourself completing your goals: What does it appear like? How do you feel in that moment? Creating a mental picture is a powerful mechanism that can help keep you on schedule and motivated while working toward your objective. It’s a particularly useful method when your work is difficult. Remain Consistent Take constant action every day–even if you don’t want to. Some days you may take massive action, while other days you might take a lesser amount of action. That’s OK! The important part is to stay consistent. Sign Up for a Free Week We’re more than just a place to work out at FXB Bloomington. We’re a goal-oriented bunch as far as to fitness and nutrition. Discover more by signing up for a free week with us.">
How to Stay on Track During the Holidays in Bloomington
Following healthy habits can be tricky 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 accomplish 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 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 beforehand, instead of making unhealthy decisions when you’re hungry and without a dinner plan. Our Simple Meal Plan makes grocery shopping and meal planning easy. Contact us to receive your copy. If you’re eating at a restaurant 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 daily meal plan you can customize: Breakfast: healthy protein shake Lunch: nutrient-dense 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 submerged. 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. 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 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 cozy spot and take a nap. A 30-minute nap is reinvigorating and helps you stay healthy during the busy holiday season. If you need help sleeping, check out the Calm app. You’ll rest peacefully and wake to a pleasant chorus of birds, not an annoying phone alarm. 4. Enjoy the Season Remember to find joy in the upcoming busy season. Schedule a dinner with family 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 begin making healthy habits to carry you through the holidays. At Farrell’s Bloomington, we’ll teach you about nutrition, exercise and more. Get started today by claiming your free week of classes with us.">