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Life at Level 10® Blog

4 Tips for Setting Reasonable Fitness Goals
Sticking to resolutions is challenging. Learn how you can make and reach fitness goals in 2020 with help from Farrell's West Des Moines.
FXB West Des Moines can Help You Meet Your Weight Loss Goals in the Gym
Making New Years resolutions is simple. Accomplishing them is hard. Discover how you can meet your fitness goals with the help of Farrell's.
Here are the five approaches to reach and maintain your weight loss goals. 1. Drink Half Your Weight in Ounces Staying well hydrated is essential to your weight loss goals. For optimal hydration, attempt to sip no less than half your body weight in ounces each day. As an example, if your weight is 150 pounds, you ought to sip 75 ounces of water each day. Toting a reusable water bottle with you and setting a reminder on your phone is a great way to keep on goal. If you don’t enjoy plain drinks, make it tastier by flavoring it with real fruit! Our preferred mixes are blueberry/lemon and cucumber/lime. Topping off your water bottle is also a good opportunity to move around and go for a walk if you’ve been sedentary for most of the day. 2. Get Enough Sleep Counting sheep is crucial for weight loss. It’s even more necessary than eating right and working out! Not getting enough sleep influences your body in a variety of ways. When we’re fatigued, we crave processed food more! UC Berkeley researchers determined rich foods are “significantly more desirable” when you haven’t gotten sufficient sleep. Insufficient sleep alters brain activity and making a decision, researchers learned, which could explain why people who sleep less tend to weigh too much. When you sleep enough, you’re more inclined to make good food selections. At Farrell's, we make it fast to determine what you’re having with our proven nutrition plans. You’ll receive these simple meal plans as part of your 10-Week Challenge. Sufficient sleep also: Enhances concentration and productivity Increases your workout performance Decreases your chance of heart disease and stroke Aids your mental health Builds your immune system Make sure you permit yourself time to relax at night without your TV. It’s essential to make sleep top of the list in your everyday schedule. 3. Take a Break Making time for scheduled breaks from your workout program—at least two rest days per week—allows your body to recover. When you allow your body rest you: Help stop muscle fatigue Lower your risk of getting injured Enhance your performance while you exercise Balance your hormones Since all of these advantages improve your workouts, you’ll get results sooner! Just because you’re taking a break from your HIIT and strength training fitness classes, it doesn’t mean you can’t remain active! Here are a few low-intensity ideas to keep your muscles moving: Use the stairs as opposed to the elevator Stretch every hour during work Enjoy a walk with your spouse after dinner 4. Be Patient With Yourself Good things take time. Quick weight loss can be unsafe and is unsustainable. If you find yourself requiring motivation during your fitness journey, check out our greatest tips for getting (and staying!) on track. Make sure to give yourself a break and be kind to yourself. As everyone is different, everybody will have progress at contrasting times in their health and weight loss journey. And that’s okay! Use your rest days and reflect on how far you’ve come. It’s essential to realize that daily you’re growing and becoming better than you previously were! 5. Mix HIIT and Strength Exercises Rotating high-intensity interval training (HIIT) with strength training is a great way to increase lean muscle while burning additional calories at rest. HIIT workouts create an afterburn reaction by increasing your metabolic rate. In simple terms, you carry on with burning calories after finishing your workout—even during resting on the couch! HIIT also builds 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 after jogging! Besides HIIT, strength training is a great process to gain lean muscle while burning body fat. You can work with resistance bands, dumbbells or your own bodyweight! Strength training is important for a conditioned body, but also provides several mental health benefits. Analysis has found that strength training, even merely two days weekly, 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. Claim your free week at your nearby FXB to join our group fitness classes now!">
Five Tips to Get (and Stay!) Motivated
Establishing goals is a critical portion 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 Finalizing Goals Now that you’ve decided your why, here are some fantastic tips to help you stay energized to achieve your goals! Make it Part of Your Regimen This seems uncomplicated, but making new practices can be hard. It takes about a month to develop a habit. No matter your goal, schedule time to make progress on it every day. If you want to exercise in the morning, schedule it on your calendar. If you want to plan your meals every Sunday, add it in your planner. With three weeks of sticking to it, it will become a component of your regular routine. Keep it Simple Portion your goals into smaller, more achievable assignments. For instance, if you want to run a marathon, you start training by running one mile a day–not 26! Follow this same approach every time to set a new goal. Reduce it into easier assignments that will lead you to the final goal. Make it Exciting There’s no reason you can’t enjoy the process! Having an enjoyable time is not the enemy–in reality, it can be a great energizer. Make time to to acknowledge your work. With all new responsibilities, you will learn and grow as you progress. And if your tasks are particularly hard, treat yourself once you’ve accomplished them! Keep the Finish Line in Mind Make a mental photo of yourself accomplishing your goals: What does it look like? How do you feel in that minute? Creating a mental picture is a strong mechanism that can help keep you focused and inspired while working toward your goal. It’s a particularly useful method when your tasks are challenging. Be Consistent Take the same action every day–even if you don’t feel like it. Some days you may take massive action, while other days you might take not as much action. That’s OK! The essential part is to stay consistent. Sign Up for a Free Week We’re more than just a gym at FXB West Des Moines. We’re a goal-motivated community as far as to fitness and nutrition. Learn more by signing up for a free week with us.">
How to Stay on Track During the Holidays in West Des Moines
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 in the morning if your schedule permits 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 tomorrow. 2. Plan Your Meals It’s easier to plan your meals a few days beforehand, 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, 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 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 consistently 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 bake your Thanksgiving turkey. If cooking turkey, use the entire packet of brining mix. 3. Take a Cozy Break Get your favorite blanket, find a cozy spot and take a nap. A 30-minute nap is refreshing and helps you remain 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 a loud phone alarm. 4. Enjoy the Season Commit to find joy in the upcoming busy season. Schedule a supper 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 begin making healthy habits to carry you through the holidays. At Farrell’s West Des Moines, we’ll show you how to manage nutrition, exercise and more. Get started today by claiming your free week of classes with us.">