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Life at Level 10® Blog

4 Tips for Making Reachable Fitness Goals
Sticking to resolutions is challenging. Learn how you can set and meet fitness goals this year with help from Farrell's Maple Grove.
Work with with FXB Maple Grove to Achieve Your Weight Loss Goals in the Gym
Writing down New Years resolutions is simple. Sticking to them is hard. Find out how you can achieve your health goals with the help of Farrell's.
Try these five methods to reach and maintain your weight loss goals. 1. Consume Half Your Weight in Ounces Staying appropriately hydrated is crucial to your weight loss goals. For peak hydration, attempt to sip at least half your body weight in ounces each day. For example, if your weight is 150 pounds, you need to consume 75 ounces of water daily. Keeping a recyclable water bottle with you and having a reminder on your phone is a great way to remain on plan. If you don’t enjoy plain beverages, make it more interesting by flavoring it with real fruit! Our most-liked mixes are blueberry/lemon and cucumber/lime. Filling up your water bottle is also a good time to get up and get some exercise if you’ve been sedentary for most of the day. 2. Get Sufficient Sleep Counting sheep is important for slimming down. It’s twice as necessary than healthy eating and working out! Insufficient sleep impacts your body in many ways. When we’re sleepy, we crave unhealthy food more! UC Berkeley researchers learned rich foods are “significantly more desirable” when you haven’t gotten ample sleep. Not enough sleep impacts brain activity and decision-making, researchers learned, which could answer why people who sleep less tend to be overweight. When you get enough sleep, you’re more likely to make good food choices. At Farrell's, we make it nearly effortless to choose what you’re consuming 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: Enhances concentration and output Boosts your exercise performance Lessens your risk of heart disease and stroke Improves your mental health Benefits your immune system Make sure you permit yourself time to wind down at night without your TV. It’s crucial to make sleep a priority in your everyday schedule. 3. Let Your Body Rest Making time for regular breaks from your workout routine—at least two rest days each week—permits your body to recharge. When you let your body relax you: Help stop muscle fatigue Decrease your chance of injury Enhance your performance during workouts Even your hormones Due to the fact that all of these benefits improve your workouts, you’ll see results faster! Just because you’re taking a day off from your HIIT and strength training fitness classes, it doesn’t mean you can’t be moving! Here are several low-impact tips to keep yourself moving: Use the stairs as opposed to the elevator Stretch each hour during work Take a walk with your family in the evening 4. Give Yourself Time Good things take time. Quick weight loss could be risky and is hard to maintain. If you find yourself needing a motive throughout your fitness journey, read our best tips for getting (and keeping!) motivated. Remember to give yourself grace and be patient with yourself. Because everybody is diverse, individuals will experience headway at different times in their fitness and weight loss journey. And that’s okay! Use your rest days and reflect on how far you’ve come. It’s essential to realize that each day you’re growing and becoming better than you were the day before! 5. Include HIIT and Strength Exercises Switching high-intensity interval training (HIIT) with strength exercise is a good method to increase lean muscle while burning additional calories while you’re not exercising. HIIT classes create an afterburn effect by increasing your metabolic rate. Put simply, you continue burning calories after ending your class—even during watching TV on the couch! HIIT also builds muscle and speeds up your metabolism. That means you burn more fat and calories in the time after a HIIT workout than you do following jogging! Besides HIIT, strength training is a good process to get lean muscle while burning body fat. You can use resistance bands, dumbbells or your own bodyweight! Strength training is important for a fit body, but also offers a number of mental health perks. Analysis has determined that strength training, even merely two days weekly, may help combat stress, anxiety and depression. At Farrell's, we add HIIT, strength training and kickboxing in our workout classes for the best outcome. Schedule your free week at your local FXB to experience our group fitness classes today!">
Five Tips to Get (and Keep!) Motivated
Finalizing goals is a crucial portion of the healthy lifestyle we teach at FXB. Having trouble sticking to fitness and nutrition goals? Here are five tips to remain motivated.
How to Remain Motivated After Determining Goals Now that you’ve settled on your why, here are some great ideas to help you remain energized to achieve your goals! Make it Part of Your Regimen This appears simple, but making new practices can be difficult. It takes 21 days to develop a habit. No matter your goal, set aside time to make progress on it daily. If you want to exercise when you wake up, put it on your calendar. If you want to plan your food every Sunday, add it in your planner. With three weeks of consistency, it will become a component of your daily routine. Keep it Straightforward Portion your goals into smaller, more possible assignments. For example, if you want to complete a marathon, you initiate training by running one mile a day–not 26! Follow this same approach every time to make a new goal. Lay it out in easier assignments that will lead you to the overall goal. Make it Fun There’s no reason you can’t have fun during the process! Fun is not the enemy–in reality, it can be a good energizer. Take the time to appreciate your work. With all new challenges, you will learn and grow along the way. And if your assignments are extremely difficult, reward yourself once you’ve completed them! Visualize the Finish Line Develop a mental photo of yourself accomplishing your goals: What does it appear like? How do you feel in that moment? Visualization is a powerful aid that can help keep you on track and energized while working toward your goal. It’s a particularly helpful method when your assignments are difficult. Remain Consistent Take the same action every day–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 essential part is to remain consistent. Sign Up for a Free Week We’re more than just a place to work out at FXB Maple Grove. We’re a goal-motivated community in regard to to fitness and nutrition. Discover more by signing up for a free week with us.">
How to Stay on Track During the Holidays in Maple Grove
Sticking to healthy habits can be hard 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 accomplish your long-term nutrition and fitness goals.
4 Helpful Tips to Navigate the Holiday Season 1. Set Your Alarm Clock Complete your workout immediately in the morning if your schedule permits it. The last few months of the year are busy, but it’s better to tick your workout off your to-do list—instead of telling yourself you’ll make it up tomorrow. 2. Plan Your Meals It’s easier to plan your meals a few days ahead of time, instead of making bad 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 pick up your copy. If you’re eating out during the weekend, change your meals the other days to keep your nutrition in check. Related: 6 Reasons Why Farrell’s Nutrition Works Sample Weekday Meal Plan Here’s an example of a weekly 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-to-follow 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. Drop the chicken in a large stockpot with cold water and ice until the chicken is fully underwater. Pour brine into the stockpot and stir to uniformly distribute. Cover with a lid and refrigerate overnight. The following day, rinse the chicken before baking 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 want 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 whole packet of brining mix. 3. Take a Cozy Break Get your favorite blanket, find a cozy spot and take a nap. A 30-minute nap is rejuvenating and helps you remain healthy during the busy holiday season. If you need help getting to sleep, check out the Calm app. You’ll rest calmly and wake to a pleasant chorus of birds, not an irritating phone alarm. 4. Enjoy the Season Commit to find joy in the upcoming busy season. Schedule a dinner with family Decrease your everyday stress by spending time on Sundays meal planning Rest when you need it Build Healthy Habits Today with FXB Now is the time to start building healthy habits to carry you through the holidays. At Farrell’s Maple Grove, we’ll teach you about nutrition, exercise and more. Get started now by claiming your free week of classes with us.">