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Life at Level 10® Blog

4 Tips for Creating Reasonable Fitness Goals
Keeping resolutions is challenging. Discover how you can determine and achieve fitness goals in 2020 with guidance from Farrell's LaVista.
Partner with FXB LaVista to Accomplish Your Weight Loss Goals in the Gym
Making New Years resolutions is easy. Following them is difficult. Discover how you can reach your wellness goals with the assistance of Farrell's.
Try these five ways to achieve and support your weight loss goals. 1. Consume Half Your Weight in Ounces Keeping appropriately hydrated is critical to your weight loss goals. For optimal hydration, attempt to sip at least half your body weight in ounces daily. As an example, if your weight is 150 pounds, you ought to drink 75 ounces of water daily. Having a refillable water bottle with you and having a notification on your phone is a good way to keep on plan. If you don’t enjoy unflavored drinks, make it more interesting by flavoring it with juicy fruit! Our most-liked combinations are blueberry/lemon and cucumber/lime. Refilling your water bottle is also a good time to move around and go for a walk if you’ve been sitting for awhile. 2. Get Enough Sleep Counting sheep is crucial for losing weight. It’s all the more important than eating right and working out! Lack of sleep influences your body in a variety of ways. When we’re sleepy, we want junk food more! UC Berkeley researchers determined rich foods are “significantly more desirable” when you haven’t had enough sleep. Insufficient sleep alters brain activity and making decisions, researchers found, which could solve why people who sleep less tend to be heavier. When you get adequate sleep, you’re more likely to make healthy food selections. At Farrell's, we make it simple to plan what you’re eating with our tested nutrition plans. You’ll receive these easy to understand meal plans as part of your 10-Week Challenge. Enough sleep also: Improves attention and efficiency Improves your workout performance Decreases your possibility of heart disease and stroke Improves your mental health Strengthens your immune system Make sure you permit yourself time to relax at night without screen time. It’s crucial to make sleep top of the list in your regular schedule. 3. Let Your Body Rest Making time for scheduled days off from your workout schedule—no less than two rest days per week—enables your body to recover. When you allow your body rest you: Help prevent muscle exhaustion Lower your possibility of getting hurt Boost your performance during workouts Balance your hormones Since all of these perks support your workouts, you’ll have 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 be moving! Here are three low-intensity ideas to keep your muscles working: Use the stairs in place of the elevator Stretch hourly while you’re working Take a walk with your spouse after you eat 4. Be Kind to Yourself Good things take time. Fast weight loss could be risky and is unsustainable. If you find yourself needing motivation while on your fitness journey, check out our greatest advice for getting (and staying!) motivated. Make sure to give yourself a break and be patient with yourself. Since each individual is different, everybody will have forward motion at contrasting stages in their health and weight loss journey. And that’s normal! Take your rest days and reflect on how far you’ve come. It’s important to know that each day you’re thriving and becoming stronger than you were the day before! 5. Mix HIIT and Strength Workouts Alternating high-intensity interval training (HIIT) with strength training is a great approach to increase lean muscle while burning extra calories at rest. HIIT fitness classes develop an afterburn effect by speeding up your metabolic rate. In simple terms, you keep burning calories after completing your class—even during resting on the couch! HIIT also enhances muscle and revs up your metabolism. That means you burn more fat and calories in the day after a HIIT workout than you do after a run! In addition to HIIT, strength training is a great way to get lean muscle while burning body fat. You can use resistance bands, dumbbells or your own bodyweight! Strength training is important for a healthy body, but also has many mental health benefits. Studies have determined that strength training, even only two days weekly, may help reduce stress, anxiety and depression. At Farrell's, we incorporate HIIT, strength training and kickboxing in our workout classes for the maximum outcome. Claim your free week at your local FXB to experience our group fitness classes now!">
Five Tips to Get (and Stay!) Motivated
Setting goals is a critical piece of the healthy lifestyle we teach at FXB. Struggling to stick to fitness and nutrition goals? Here are five tips to remain motivated.
How to Stay Motivated After Setting Goals Now that you’ve settled on your why, here are some good suggestions to help you remain motivated to reach your goals! Make it Part of Your Regimen This seems simple, but making new routines can be hard. It takes 21 days to develop a habit. Regardless of your goal, set aside time to work on it once a day. If you want to exercise when you wake up, schedule it on your calendar. If you want to plan your meals every Sunday, pencil it in your datebook. With three weeks of sticking to it, it will become a piece of your everyday routine. Keep it Easy Break your goals into smaller, more achievable assignments. As an example, if you want to run a marathon, you start training by running one mile a day–not 26! Use this same method every time to establish a new goal. Reduce it into easier tasks that will lead you to the last goal. Make it Exciting There’s no reason you can’t enjoy the process! Having a good time is not your foe–in reality, it can be a fantastic energizer. Set aside time to be grateful for your work. With all new challenges, you will learn and grow as you progress. And if your work is especially challenging, pamper yourself once you’ve accomplished them! Visualize the Finish Line Develop a mental image of yourself achieving your goals: What does it resemble? How do you feel in that instant? Creating a mental picture is a strong tool that can help keep you on track and motivated while working toward your goal. It’s a particularly useful method when your work is difficult. Be Consistent Take consistent action every day–even if you’re not in the mood. Some days you may take massive action, while other days you might take not as much 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 LaVista. We’re a goal-motivated 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 LaVista
Keeping 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 reach your long-term nutrition and fitness goals.
4 Helpful Tips to Navigate the Holiday Season 1. Set Your Alarm Clock Do your workout right away in the morning if your schedule allows it. The last few months of the year are hectic, but it’s better to cross 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 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 get your copy. If you’re eating at a restaurant during the weekend, change 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 an everyday 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 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. 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. 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. 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 complete packet of brining mix. 3. Take a Cozy Break Locate your favorite blanket, find a comfy spot and take a nap. A 30-minute nap is rejuvenating and helps you keep healthy during the busy holiday season. If you need help getting to sleep, check out the Calm app. You’ll rest peacefully 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 dinner with friends 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 building healthy habits to carry you through the holidays. At Farrell’s LaVista, we’ll instruct you on nutrition, exercise and more. Get started right away by claiming your free week of classes with us.">