FXB Blog | Farrell's eXtreme Bodyshaping
It's Kickboxing Day

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 Exercise Affects Heart Health
Regular cardio exercise is critical for keeping a healthy heart. Learn about three easy ways you can improve your cardiovascular health. Start 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 additional blood flow results in a larger volume of blood returning to your heart. Over time, the larger 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 increased volume of blood, even when you’re not exercising. This lowers your blood pressure and decreases 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 Ankeny, we track how productive your workout is. We use Myzone, the industry-leading heart rate monitor, to record effort during class. Exertion levels are recorded throughout class to optimize member results.  Our certified instructors keep class between 80-90 percent exertion during high-intensity periods. Active recovery periods are set at 60-70 percent intensity. Related: Why HIIT is Good for Losing Weight and Burning Fat 3. Nutrition Cardio exercise isn’t the only way to keep your heart strong. Nutrition also plays a crucial 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 annual check-ups with your doctor! Related: Carbs—Too Little or Too Much? Strengthen Your Heart with Farrell’s Adequate nutrition and frequent exercise are essential for maintaining a healthy heart. Get started by registering for a free week at Farrell’s Ankeny.">