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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 La Vista.
Partner with FXB La Vista 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 La Vista. 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 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 La Vista, 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 La Vista.">