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Life at Level 10® Blog

4 Tips for Setting Achievable Fitness Goals
Keeping resolutions is difficult. Discover how you can choose and meet fitness goals in 2020 with help from Farrell's Ankeny.
FXB Ankeny can Help You Reach Your Weight Loss Goals in the Gym
Setting New Years resolutions is easy. Meeting them is tough. Discover how you can achieve your health goals with the help of Farrell's.
These are the five ways to reach and manage your weight loss goals. 1. Consume Half Your Weight in Ounces Staying properly hydrated is important to your weight loss goals. For peak hydration, aim to drink at minimum half your body weight in ounces every day. For example, if your weight is 150 pounds, you need to drink 75 ounces of water each day. Toting a recyclable water bottle with you and having a notification on your phone is a good way to keep on goal. If you don’t enjoy unflavored water, spice it up by flavoring it with fresh fruit! Our most-liked blends are blueberry/lemon and cucumber/lime. Filling up your water bottle is also a fantastic opportunity to get up and get some exercise if you’ve been sedentary for a couple of hours. 2. Get Enough Sleep Getting enough Zs is crucial for slimming down. It’s twice as beneficial than eating healthy and exercising! Not getting enough sleep influences your body in a lot of ways. When we’re drowsy, we desire junk food more! UC Berkeley researchers learned fatty foods are “significantly more desirable” when you haven’t experienced enough sleep. Not enough sleep changes brain activity and making a decision, researchers found, which might answer why people who don’t get enough sleep tend to weigh too much. When you get adequate sleep, you’re more inclined to make healthy food selections. At Farrell's, we make it easy to determine what you’re having with our tested nutrition plans. You’ll be given these easy to understand meal plans as part of your 10-Week Challenge. Sufficient sleep also: Improves focus and productivity Boosts your exercise performance Lowers your risk of heart disease and stroke Aids your mental health Strengthens your immune system Ensure you permit yourself time to relax after dinner without your computer. It’s important to make sleep a priority in your daily schedule. 3. Give Your Body Time to Rest Taking regular days off from your fitness program—at least two rest days each week—permits your body to recover. When you let your body rest you: Help prevent muscle fatigue Reduce your chance of getting injured Improve your performance while you exercise Balance your hormones Since all of these benefits help your exercise, you’ll get results faster! Though you’re resting from your HIIT and strength training exercises, it doesn’t mean you can’t remain moving! Here are three low-intensity options to keep your body moving: Use the stairs in place of the elevator Stretch every hour during work Enjoy a walk with your kids in the evening 4. Give Yourself Time Good things take more than just a few days. Quick weight loss may be risky and is hard to maintain. If you find yourself requiring a motive during your fitness journey, look at our top advice for getting (and staying!) determined. Remember to give yourself a break and be kind to yourself. Since everybody is unique, people will see progress at different steps in their fitness and weight loss journey. And that’s normal! Take your rest days and remember how far you’ve come. It’s essential to know that each day you’re flourishing and becoming stronger than you were the day before! 5. Combine HIIT and Strength Training Rotating high-intensity interval training (HIIT) with strength exercise is a fantastic way to enhance lean muscle while burning additional calories while you’re not exercising. HIIT classes make an afterburn effect by speeding up your metabolic rate. Put simply, you keep burning calories after completing your class—even during resting on the couch! HIIT also creates muscle and speeds up your metabolism. That means you burn more fat and calories in the 24 hours at the end of a HIIT workout than you do following jogging! In addition to HIIT, strength training is a good approach to add lean muscle while burning body fat. You can work with resistance bands, dumbbells or your own bodyweight! Strength training is crucial for a fit body, but also has several mental health benefits. Research has determined that strength training, even just two days weekly, may help fight stress, anxiety and depression. At Farrell's, we add HIIT, strength training and kickboxing in our workout classes for the maximum outcome. Book your free week at your area FXB to try our group fitness classes today!">
Five Tips to Get (and Stay!) Motivated
Setting goals is a critical piece of the healthy way of living we teach at FXB. Struggling to stick to fitness and nutrition goals? Here are five tips to stay motivated.
How to Remain Motivated After Setting Goals Now that you’ve decided your why, here are some fantastic ideas to help you remain motivated to reach your goals! Make it Part of Your Regimen This seems uncomplicated, but making new routines can be challenging. It takes three weeks to develop a habit. Whatever your goal, set aside time to chip away at it daily. If you want to get your workout done in the morning, put it on your calendar. If you want to plan your food every Sunday, add it in your agenda. With three weeks of sticking to it, it will become a piece of your daily routine. Keep it Straightforward Divide your goals into smaller, more manageable actions. For instance, if you want to run a marathon, you begin training by running one mile a day–not 26! Take this same technique every time to establish a new goal. Lay it out in simpler objectives that will lead you to the last goal. Make it Fun There’s no reason you can’t like the process! Having an enjoyable time is not your foe–actually, it can be a good driving force. Make time to to be grateful for your work. With all new responsibilities, you will learn and grow as you progress. And if your work is particularly hard, pamper yourself once you’ve completed them! Visualize the Finish Line Make a mental image of yourself completing your goals: What does it look like? How do you feel in that moment? Visualization is a great aid that can help keep you focused and motivated while working toward your end result. It’s a particularly useful approach when your work is hard. Remain Consistent Take constant action every day–even if you don’t want to. Some days you may take huge action, while other days you might take a lesser amount of action. That’s OK! The important part is to keep consistent. Sign Up for a Free Week We’re more than just a gym at FXB Ankeny. We’re a goal-oriented group as far as to fitness and nutrition. Learn more by signing up for a free week with us.">
How to Stay on Track During the Holidays in Ankeny
Keeping healthy habits can be tricky during the holiday season. Enhance 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 immediately when you wake up if your schedule permits it. The last few months of the year are busy, but it’s better to check 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 in advance, instead of making bad decisions when you’re hungry and without a dinner plan. Our Simple Meal Plan makes grocery shopping and meal planning easy. Contact us to get your copy. If you’re eating at a restaurant during the weekend, modify your meals the other days to keep your nutrition as balanced as possible. Related: 6 Reasons Why Farrell’s Nutrition Works Sample Weekday Meal Plan Here’s an example of a daily meal plan you can customize: Breakfast: healthy protein shake Lunch: nutrient-filled 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. Sprinkle 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 submerged. Pour brine into the stockpot and stir to consistently distribute. Cover with a lid and refrigerate overnight. The following day, rinse the chicken before cooking 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 prefer it browned. Remove from oven and let the chicken rest for 15-20 minutes. You can also follow this recipe to cook your Thanksgiving turkey. If cooking turkey, use the complete packet of brining mix. 3. Take a Cozy Break Get your favorite blanket, find a comfortable 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 sleeping, 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 Remember to find joy in the upcoming busy season. Schedule a meal with loved ones 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 get going on making healthy habits to carry you through the holidays. At Farrell’s Ankeny, we’ll show you how to manage nutrition, exercise and more. Get started now by claiming your free week of classes with us.">