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Life at Level 10® Blog

4 Tips for Setting Realistic Fitness Goals
Following resolutions is difficult. Learn how you can set and reach fitness goals in 2020 with assistance from Farrell's Waterloo.
Work with with FXB Waterloo to Reach Your Weight Loss Goals in the Gym
Writing down New Years resolutions isn't challenging. Accomplishing them is difficult. Find out how you can meet your fitness goals with the aid of Farrell's.
These are the five methods to reach and support your weight loss goals. 1. Sip Half Your Weight in Ounces Keeping properly hydrated is key to your weight loss goals. For peak hydration, aim to drink at minimum half your body weight in ounces each day. As an example, if your weight is 150 pounds, you ought to drink 75 ounces of water each day. Toting a recyclable water bottle with you and using an alarm on your phone is a great way to stay on track. If you don’t like nonflavored water, make it more interesting by enhancing it with real fruit! Our preferred mixes are blueberry/lemon and cucumber/lime. Topping off your water bottle is also a good time to get up and stretch your legs if you’ve been seated for most of the day. 2. Get Plenty of Sleep Counting sheep is critical for slimming down. It’s even more beneficial than eating healthy and exercising! Insufficient sleep impacts your body in a variety of ways. When we’re sleepy, we want processed food more! UC Berkeley researchers learned rich foods are “significantly more desirable” when you haven’t had sufficient sleep. Too little sleep changes brain activity and decision-making, researchers determined, which might answer why people who sleep less tend to weigh too much. When you sleep enough, you’re more inclined to make nutritious food choices. At Farrell's, we make it simple to determine what you’re eating with our tried-and-true nutrition plans. You’ll be given these simple meal plans as part of your 10-Week Challenge. Sufficient sleep also: Enhances focus and efficiency Boosts your fitness performance Lowers your risk of heart disease and stroke Assists your mental health Strengthens your immune system Be sure to give yourself time to relax after dinner without your computer. It’s important to make sleep top of the list in your regular schedule. 3. Give Your Body Time to Rest Making time for routine days off from your workout program—no less than two rest days weekly—enables your body to recover. When you allow your body rest you: Help stop muscle exhaustion Reduce your possibility of getting injured Improve your performance during workouts Even your hormones Due to the fact that all of these advantages improve your exercise, you’ll see results more quickly! Even though you’re taking a day off from your HIIT and strength training exercises, it doesn’t mean you can’t stay moving! Here are three low-impact tips to keep your muscles working: Climb the stairs instead of the elevator Stretch hourly at work Enjoy a walk with your kids after dinner 4. Be Kind to Yourself Good things take time. Rapid weight loss can be unsafe and is difficult to manage long-term. If you find yourself wanting motivation throughout your fitness journey, look at our greatest tips for getting (and being!) determined. Don’t forget to give yourself a break and be compassionate to yourself. Because everyone is different, individuals will see forward motion at differing steps in their exercise and weight loss journey. And that’s normal! Enjoy your rest days and think about how far you’ve gone forward. It’s important to know that each day you’re growing and becoming stronger than you were before! 5. Include HIIT and Strength Training Rotating high-intensity interval training (HIIT) with strength exercise is a great way to increase lean muscle while burning extra calories while you’re not working out. HIIT classes make an afterburn effect by speeding up your metabolic rate. Put simply, you carry on with burning calories after finishing your class—even during resting on the couch! HIIT also enhances muscle and boosts your metabolism. That means you burn more fat and calories in the time following a HIIT workout than you do at the end of running! In addition to HIIT, strength training is a fantastic process to get lean muscle while burning body fat. You can work with resistance bands, dumbbells or your own bodyweight! Strength training is essential for a conditioned body, but also offers many mental health advantages. Studies have determined that strength training, even merely two days per week, may help fight stress, anxiety and depression. At Farrell's, we add HIIT, strength training and kickboxing in our workout classes for the maximum outcome. Book your free week at your area FXB to join our group fitness classes today!">
Five Tips to Get (and Remain!) Motivated
Finalizing goals is a critical part of the healthy way of living we teach at FXB. Having trouble sticking to fitness and nutrition goals? Here are five tips to remain motivated.
How to Stay Motivated After Setting Goals Now that you’ve decided your why, here are some fantastic ideas to help you keep working to achieve your goals! Make it Part of Your Regimen This sounds easy, but creating new ways can be challenging. It takes 21 days to make a habit. No matter your goal, schedule time to make progress on it every day. If you want to exercise when you wake up, put 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 component of your daily routine. Keep it Simple Divide your goals into smaller, more manageable actions. For example, if you want to complete 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 easier tasks that will lead you to the final goal. Make it Enjoyable There’s no reason you can’t like the process! Fun is not your opponent–actually, it can be a good energizer. Make time to to acknowledge your work. With all new responsibilities, you will learn and grow along the way. And if your work is particularly challenging, reward yourself once you’ve completed them! Keep the Finish Line in Mind Make a mental photo of yourself completing your goals: What does it resemble? How do you feel in that moment? Making a mental image is a great aid that can help keep you on schedule and motivated while working toward your objective. It’s an especially useful approach when your assignments are hard. Be Consistent Take consistent action every day–even if you don’t want to. Some days you may take massive action, while other days you might take less 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 Waterloo. We’re a goal-driven group 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 Waterloo
Sticking to 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 achieve your long-term nutrition and fitness goals.
4 Helpful Tips to Navigate the Holiday Season 1. Set Your Alarm Clock Tackle your workout immediately when you get up if your schedule has room for it. The last few months of the year are busy, but it’s better to tick your workout off your to-do list—instead of telling yourself you’ll make it up another day. 2. Plan Your Meals It’s easier to plan your meals a few days ahead of time, 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 receive your copy. If you’re eating out during the weekend, change your meals during the week to keep your nutrition proportioned. Related: 6 Reasons Why Farrell’s Nutrition Works Sample Weekday Meal Plan Here’s an example of an everyday 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. Put 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 consistently distribute. Cover with a lid and refrigerate overnight. The following day, rinse the chicken before roasting 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 cook your Thanksgiving turkey. If cooking turkey, use the whole packet of brining mix. 3. Take a Cozy Break Get your favorite blanket, find a comfy 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 sleeping, 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 Remember to find joy in the upcoming busy season. Schedule a meal with family Lower your everyday 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 making healthy habits to carry you through the holidays. At Farrell’s Waterloo, we’ll show you how to manage nutrition, exercise and more. Get started now by claiming your free week of classes with us.">