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Life at Level 10® Blog

4 Tips for Making Achievable Fitness Goals
Keeping resolutions is difficult. Discover how you can determine and reach fitness goals in 2020 with assistance from Farrell's Spring.
Work with with FXB Spring to Reach Your Weight Loss Goals in the Gym
Making New Years resolutions is easy. Meeting them is tough. Learn how you can meet your health goals with the aid of Farrell's.
Try these five methods to hit and manage your weight loss goals. 1. Drink Half Your Weight in Ounces Keeping appropriately hydrated is essential to your weight loss goals. For optimal hydration, shoot to drink at minimum half your body weight in ounces daily. For example, if you weigh 150 pounds, you should consume 75 ounces of water daily. Having a recyclable water bottle with you and setting a notification on your phone is a fantastic method to stay on plan. If you don’t like plain beverages, make it tastier by flavoring it with real fruit! Our preferred blends are blueberry/lemon and cucumber/lime. Refilling your water bottle is also a good opportunity to stand up and go for a walk if you’ve been sitting for a couple of hours. 2. Get Enough Sleep Counting sheep is crucial for slimming down. It’s twice as important than healthy eating and exercising! Insufficient sleep influences your body in a variety of ways. When we’re drowsy, we crave processed food more! UC Berkeley researchers found fatty foods are “significantly more desirable” when you haven’t experienced enough sleep. Too little sleep impacts brain activity and making a decision, researchers found, which could explain why people who don’t get enough sleep tend to be overweight. When you sleep enough, you’re more likely to make nutritious food picks. At Farrell's, we make it nearly effortless to choose what you’re eating with our tried-and-true nutrition plans. You’ll be given these easy to understand meal plans as part of your 10-Week Challenge. Enough sleep also: Boosts attention and efficiency Improves your workout performance Decreases your risk of heart disease and stroke Assists your mental health Benefits your immune system Be sure to give yourself time to get ready for bed after dinner without your computer. It’s crucial to make sleep a concern in your daily schedule. 3. Give Your Body Time to Rest Taking scheduled breaks from your fitness routine—at minimum two rest days weekly—allows your body to repair. When you allow your body relax you: Help stop muscle tiredness Decrease your possibility of injury Boost your performance while you exercise Equalize your hormones Given that all of these perks boost your exercise, you’ll get results faster! In spite of the fact 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-impact options to keep your body going: Use the stairs instead of the elevator Stretch every hour while you’re working Enjoy a walk with your kids in the evening 4. Give Yourself Time Good things take longer than a couple of weeks. Fast weight loss can be risky and is difficult to manage long-term. If you find yourself requiring motivation during your fitness journey, read our top advice for getting (and staying!) determined. Remember to give yourself mercy and be kind to yourself. Because each individual is unique, people will have progress at contrasting times in their fitness and weight loss journey. And that’s fine! Use your rest days and think about how far you’ve gone forward. It’s important to recognize that every day you’re thriving and becoming more improved than you were before! 5. Mix HIIT and Strength Workouts Rotating high-intensity interval training (HIIT) with strength workouts is a good way to increase lean muscle while burning additional calories at rest. HIIT classes create an afterburn effect by increasing your metabolic rate. Simply put, you keep burning calories after finishing your exercise—even while resting on the couch! HIIT also enhances muscle and speeds up your metabolism. That means you burn more fat and calories in the day after a HIIT workout than you do after running! Besides HIIT, strength training is a great way to add lean muscle while burning body fat. You can strength train with resistance bands, dumbbells or your own bodyweight! Strength training is important for a healthy body, but also provides many mental health advantages. Studies have found that strength training, even only two days per week, may help combat stress, anxiety and depression. At Farrell's, we mix HIIT, strength training and kickboxing in our fitness classes for the best outcome. Claim your free week at your local FXB to join our group fitness classes now!">
Five Tips to Get (and Stay!) Motivated
Finalizing goals is a key piece of the healthy way of living we teach at FXB. Struggling to stick to fitness and nutrition goals? Here are five tips to keep motivated.
How to Keep Motivated After Determining Goals Now that you’ve settled on your why, here are some good ideas to help you stay motivated to meet your goals! Make it Part of Your Schedule This sounds simple, but creating new practices can be difficult. It takes about a month to develop a habit. No matter your goal, schedule time to chip away at it once a day. If you want to exercise in the morning, add it on your calendar. If you want to plan your meals every Sunday, pencil it in your agenda. With three weeks of sticking to it, it will become a piece of your daily routine. Keep it Straightforward Break your goals into smaller, more possible actions. For example, 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. Break it down into simpler objectives that will lead you to the final goal. Make it Enjoyable There’s no reason you can’t have fun during the process! Having an enjoyable time is not your foe–in reality, it can be a great driving force. Take the time to acknowledge your work. With all new challenges, you will learn and grow during the journey. And if your assignments are extremely challenging, reward yourself once you’ve completed them! Visualize the Finish Line Develop a mental picture of yourself achieving your goals: What does it resemble? How do you feel in that instant? Creating a mental picture is a strong aid that can help keep you on schedule and energized while working toward your objective. It’s an especially valuable approach when your assignments are difficult. Stay Consistent Take constant action every day–even if you don’t want to. Some days you may take huge action, while other days you might take not as much action. That’s OK! The essential part is to remain consistent. Sign Up for a Free Week We’re more than just a gym at FXB Spring. We’re a goal-motivated bunch in regard to to fitness and nutrition. Find out more by signing up for a free week with us.">
How Exercise Affects Heart Health
Frequent cardio exercise is important for keeping a healthy heart. Learn about three easy ways you can improve your cardiovascular health. Kickstart 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 stronger by raising your heart rate. Your heart deploys extra blood to your muscles as your heart rate goes up. The extra blood flow results in a bigger volume of blood returning to your heart. Over time, the larger blood volume enlarges the left ventricle, which is responsible for distributing oxygen-rich blood throughout your body. Your heart cavity can now retain and distribute a larger volume of blood, even when you’re resting. 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 Spring, we track how effective your workout is. We use Myzone, the industry-leading heart rate monitor, to gauge exertion during class. Exertion levels are watched throughout class to optimize member results.  Our certified instructors keep class between 80-90 percent exertion during high-intensity periods. Active recovery periods are maintained at 60-70 percent intensity. Related: Why HIIT is Good for Losing Weight and Burning Fat 3. Nutrition Cardio fitness isn’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 Good nutrition and regular exercise are important for maintaining a healthy heart. Get started by registering for a free week at Farrell’s Spring.">