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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.">
How Exercise Affects Heart Health
Regular cardio exercise is critical for keeping a healthy heart. Find out three easy ways you can improve your cardiovascular health. Start your healthy lifestyle 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 healthier by raising your heart rate. Your heart sends additional blood to your muscles as your heart rate goes higher. The extra blood flow leads to a larger volume of blood returning to your heart. Over time, the higher blood volume enlarges the left ventricle, which is responsible for pumping oxygen-rich blood throughout your body. Your heart cavity can now retain and distribute a higher volume of blood, even when you’re not exercising. This lowers your blood pressure and lessens 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 LaVista, we track how efficient your workout is. We use Myzone, the industry-leading heart rate monitor, to measure effort during class. Exertion levels are recorded throughout class to improve member results.  Our certified instructors keep class between 80-90 percent exertion during high-intensity periods. Active recovery periods are kept 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 important 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 routine check-ups with your doctor! Related: Carbs—Too Little or Too Much? Strengthen Your Heart with Farrell’s Good nutrition and frequent exercise are necessary for maintaining a healthy heart. Get started by registering for a free week at Farrell’s LaVista.">
Why HIIT is Good for Losing Weight and Burning Fat
HIIT workouts have been verified as the best way to lose weight and burn fat. Plus, they're short, so they're convenient for your lifestyle. Want to attend a HIIT class? Try free week at your local FXB.
12 Benefits of HIIT HIIT classes are short and fit with for your life. Even better is what your body does after class is over. These exercises lead to afterburn by expanding your metabolic rate. Simply put, you continue to burn calories after ending your workout—even while resting on the couch! HIIT routines increase muscle and boost your metabolism. This helps your body burn fat for increased periods of time. Here are 12 more benefits of HIIT: Burns more calories faster Enhances endurance Strengthens cardiovascular health Improves blood vessel function Promotes blood sugar management Increases oxygen intake Decreases resting heart rate and blood pressure Undoes age-related muscle decline Encourages human growth hormone production Expands fast-twitch muscles Benefits brain function Lessens anxiety and depression Related: What is Strength Training and Why is it Important? 12-Minute HIIT Workout You Can Do at Home Not near a Farrell’s? No problem! We’ve created a basic yet effective HIIT workout you can do in your living room. No equipment required! Perform each exercise for 45 seconds, then rest 15 seconds between each move. Repeat this circuit twice. Jump Squats Push-ups Burpees Alternating Side Lunges Mountain Climbers Plank Related: 6 Reasons Why Farrell’s Nutrition Works! Lose Weight and Burn Fat with FXB If you’re looking to burn body fat, increase muscle and better your cognitive health, HIIT is for you. Plus, it packs all the benefits of other exercises into short, convenient workouts. Need to get started with a likable and effective workout? Check out group fitness HIIT classes at a Farrell’s near you!">