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Life at Level 10® Blog

4 Tips for Choosing Achievable Fitness Goals
Sticking to resolutions is difficult. Learn how you can choose and meet fitness goals now with assistance from Farrell's Des Moines.
Achieve Your Weight Loss Goals in the Gym with FXB Des Moines
Making New Years resolutions is simple. Meeting them is tricky. Learn how you can achieve your health goals with the aid of Farrell's.
Here are the five ways to reach and manage your weight loss goals. 1. Sip Half Your Weight in Ounces Keeping appropriately hydrated is important to your weight loss goals. For ideal hydration, shoot to consume at minimum half your body weight in ounces daily. As an example, if you weigh 150 pounds, you ought to sip 75 ounces of water each day. Keeping a refillable water bottle with you and having a reminder on your phone is a good option to stay on goal. If you don’t love unflavored drinks, make it more interesting by enhancing it with juicy fruit! Our favorite combinations are blueberry/lemon and cucumber/lime. Refilling your water bottle is also a good moment to get up and get some exercise if you’ve been sedentary for a couple of hours. 2. Get Sufficient Sleep Counting sheep is critical for slimming down. It’s even more important than eating healthy and exercising! Lack of sleep impacts your body in a lot of ways. When we’re exhausted, we want unhealthy food more! UC Berkeley researchers found high-calorie foods are “significantly more desirable” when you haven’t experienced enough sleep. Insufficient sleep changes brain activity and making a decision, researchers found, which could answer why people who sleep too little tend to be overweight. When you get adequate sleep, you’re more inclined to make nutritious food choices. At Farrell's, we make it simple to determine what you’re consuming with our tried-and-true nutrition plans. You’ll get these straightforward meal plans as part of your 10-Week Challenge. Enough sleep also: Enhances focus and efficiency Increases your exercise performance Lessens your chance of heart disease and stroke Improves your mental health Strengthens your immune system Make sure you give yourself time to relax in the evening without screen time. It’s essential to make sleep top of the list in your everyday routine. 3. Let Your Body Rest Making time for regular time off from your fitness program—at minimum two rest days each week—enables your body to recover. When you allow your body recover you: Help avoid muscle exhaustion Lower your risk of injury Enhance your performance during workouts Balance your hormones Because all of these benefits assist your workouts, you’ll notice results more quickly! Just because you’re taking a day off from your HIIT and strength training exercises, it doesn’t mean you can’t stay in motion! Here are a couple of light tips to keep yourself moving: Use the stairs rather than the elevator Stretch each hour at work Enjoy a walk with your spouse after dinner 4. Be Kind to Yourself Good things take time. Fast weight loss may be dangerous and is unsustainable. If you find yourself requiring motivation while on your fitness journey, look at our greatest tips for getting (and staying!) determined. Remember to give yourself mercy and be patient with yourself. Because everyone is different, individuals will experience forward motion at contrasting steps in their health and weight loss journey. And that’s fine! Enjoy your rest days and remember how far you’ve come. It’s important to realize that daily you’re growing and becoming more improved than you were before! 5. Mix HIIT and Strength Training Rotating high-intensity interval training (HIIT) with strength exercise is a good method to increase lean muscle while burning additional calories while you’re not working out. HIIT classes make an afterburn reaction by boosting your metabolic rate. Put simply, you carry on with burning calories after ending your exercise—even while watching TV on the couch! HIIT also builds muscle and speeds up your metabolism. That means you burn more fat and calories in the day following a HIIT workout than you do after jogging! Besides HIIT, strength training is a fantastic approach to add lean muscle while burning body fat. You can use resistance bands, dumbbells or your own bodyweight! Strength training is essential for a conditioned body, but also has many mental health benefits. Studies have shown that strength training, even only two days a week, may help fight stress, anxiety and depression. At Farrell's, we mix HIIT, strength training and kickboxing in our group fitness classes for the best outcome. Book your free week at your nearby FXB to experience our group fitness classes now!">
Five Tips to Get (and Stay!) Motivated
Establishing goals is a key portion of the healthy way of living we teach at FXB. Having trouble sticking to fitness and nutrition goals? Here are five tips to keep motivated.
How to Stay Motivated After Finalizing Goals Now that you’ve decided your why, here are some great suggestions to help you remain energized to reach your goals! Make it Part of Your Routine This sounds uncomplicated, but establishing new routines can be hard. It takes 21 days to make a habit. Regardless of your goal, make time to work on it once a day. If you want to exercise first thing, put it on your calendar. If you want to plan your food every Sunday, add it in your agenda. With three weeks of consistency, it will become a piece of your daily routine. Keep it Simple Break your goals into smaller, more manageable actions. As an example, if you want to complete a marathon, you begin training by running one mile a day–not 26! Follow this same method every time to make a new goal. Break it down into smaller objectives that will lead you to the final goal. Make it Exciting There’s no reason you can’t like the process! Having an enjoyable time is not your foe–in reality, it can be a good motivator. Take the time to be grateful for your work. With all new responsibilities, you will learn and grow along the way. And if your tasks are particularly difficult, reward yourself once you’ve finished them! Think About the Finish Line Develop a mental photo of yourself completing your goals: What does it resemble? How do you feel in that minute? Visualization is a powerful mechanism that can help keep you on track and motivated while working toward your goal. It’s an especially useful technique when your tasks are challenging. Be Consistent Take the same action daily–even if you’re not in the mood. Some days you may take massive action, while other days you might take a lesser amount of action. That’s OK! The key is to remain consistent. Sign Up for a Free Week We’re more than just a gym at FXB Des Moines. We’re a goal-motivated group in regard to to fitness and nutrition. Discover more by signing up for a free week with us.">
How Exercise Affects Heart Health
Routine cardio exercise is important for maintaining a healthy heart. Learn about three easy ways you can increase your cardiovascular health. Kickstart your healthy way of life 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 strengthens your heart by upping your heart rate. Your heart sends extra blood to your muscles as your heart rate goes up. The extra blood flow causes a larger volume of blood returning to your heart. Over time, the larger 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 reduces 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 Des Moines, we track how efficient your workout is. We use Myzone, the industry-leading heart rate monitor, to gauge exertion during class. Exertion levels are recorded throughout class to maximize 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 part 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 routine exercise are necessary for maintaining a healthy heart. Get started by registering for a free week at Farrell’s Des Moines.">