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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.
FXB Maple Grove can Help You 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 Exercise Affects Heart Health
Frequent cardio exercise is essential for maintaining a healthy heart. Find out three easy ways you can increase your cardiovascular health. Begin 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 makes your heart healthier by increasing your heart rate. Your heart pumps extra blood to your muscles as your heart rate goes higher. The extra blood flow leads to a bigger volume of blood returning to your heart. Over time, the higher blood volume enlarges the left ventricle, which is responsible for distributing oxygen-rich blood throughout your body. Your heart cavity can now keep and distribute a larger volume of blood, even when you’re resting. 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 Maple Grove, we track how productive your workout is. We use Myzone, the industry-leading heart rate monitor, to measure exertion during class. Exertion levels are watched throughout class to improve member results.  Our certified instructors keep class between 80-90 percent exertion during high-intensity periods. Active recovery periods are maintained at 60-70 percent intensity. Related: Why HIIT is Good for Losing Weight and Burning Fat 3. Nutrition Cardio workouts aren’t the only way to keep your heart healthy. Nutrition also plays a crucial 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 annual check-ups with your doctor! Related: Carbs—Too Little or Too Much? Strengthen Your Heart with Farrell’s Proper nutrition and routine exercise are important for maintaining a healthy heart. Get started by registering for a free week at Farrell’s Maple Grove.">