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Life at Level 10® Blog

4 Tips for Choosing Realistic Fitness Goals
Following resolutions is difficult. Learn how you can set and achieve fitness goals in 2020 with assistance from Farrell's Eden Prairie.
Achieve Your Weight Loss Goals in the Gym with FXB Eden Prairie
Making New Years resolutions isn't challenging. Meeting them is tricky. Discover how you can reach your fitness goals with the aid of Farrell's.
These are the five ways to achieve 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, shoot to consume at least half your body weight in ounces each day. For instance, if you weigh 150 pounds, you should drink 75 ounces of water every day. Toting a reusable water bottle with you and having a reminder on your phone is a good option to keep on plan. If you don’t like plain beverages, make it more interesting by infusing it with fresh fruit! Our favorite blends are blueberry/lemon and cucumber/lime. Topping off your water bottle is also a great opportunity to move around and get some exercise if you’ve been seated for most of the day. 2. Get Enough Sleep Getting enough Zs is essential for weight loss. It’s even more important than eating right and exercising! Insufficient sleep impacts your body in a lot of ways. When we’re exhausted, we crave unhealthy food more! UC Berkeley researchers determined fatty foods are “significantly more desirable” when you haven’t experienced adequate sleep. Not enough sleep impacts brain activity and making a decision, researchers determined, which may solve why people who sleep less tend to be heavier. When you get enough sleep, you’re more likely to make nutritious food selections. At Farrell's, we make it fast to determine what you’re consuming with our proven nutrition plans. You’ll get these simple meal plans as part of your 10-Week Challenge. Adequate sleep also: Improves focus and efficiency Boosts your exercise performance Lowers your chance of heart disease and stroke Improves your mental health Benefits your immune system Ensure you permit yourself time to wind down in the evening without your computer. It’s essential to make sleep a concern in your everyday routine. 3. Let Your Body Rest Making time for regular breaks from your exercise routine—at least two rest days weekly—allows your body to recharge. When you let your body recover you: Help avoid muscle tiredness Decrease your chance of getting injured Enhance your performance while you exercise Even your hormones Because all of these benefits help your workouts, you’ll see results more quickly! In spite of the fact you’re taking a day off from your HIIT and strength training workouts, it doesn’t mean you can’t remain active! Here are a few low-intensity options to keep yourself moving: Use the stairs rather than the elevator Stretch every hour while you’re working Do a walk with your family in the evening 4. Be Patient With Yourself Good things take more than just a few days. Fast weight loss could be unsafe and is unsustainable. If you find yourself needing a motive while on your fitness journey, read our greatest advice for getting (and being!) on track. Don’t forget to give yourself mercy and be patient with yourself. As each person is diverse, everybody will see progress at differing times in their exercise and weight loss journey. And that’s okay! Take your rest days and remember how far you’ve come. It’s important to know that daily you’re thriving and becoming more improved than you were before! 5. Mix HIIT and Strength Exercises Rotating high-intensity interval training (HIIT) with strength workouts is a fantastic method to increase lean muscle while burning extra calories while you’re not exercising. HIIT fitness classes make an afterburn effect by increasing your metabolic rate. In simple words, you carry on with burning calories after completing your workout—even while resting on the couch! HIIT also enhances muscle and revs up your metabolism. That means you burn more fat and calories in the day at the end of a HIIT workout than you do following jogging! Along with HIIT, strength training is a great way to gain lean muscle while burning body fat. You can work with resistance bands, dumbbells or your own bodyweight! Strength training is important for a conditioned body, but also offers many mental health perks. Analysis has determined that strength training, even just two days per week, may help fight stress, anxiety and depression. At Farrell's, we mix HIIT, strength training and kickboxing in our fitness classes for the best outcome. Schedule your free week at your nearby FXB to join our group fitness classes right away!">
Five Tips to Get (and Remain!) Motivated
Setting goals is a key part of the healthy way of living we teach at FXB. Having trouble sticking to fitness and nutrition goals? Here are five tips to remain motivated.
How to Keep Motivated After Setting Goals Now that you’ve established your why, here are some fantastic tips to help you remain energized to reach your goals! Make it Part of Your Routine This seems simple, but creating new practices can be difficult. It takes 21 days to create a habit. Whatever your goal, make time to chip away at it every day. If you want to work out in the morning, schedule it on your calendar. If you want to plan your food every Sunday, write it in your planner. With three weeks of sticking to it, it will become a part of your regular routine. Keep it Simple Break your goals into smaller, more achievable actions. For example, if you want to complete a marathon, you begin training by running one mile a day–not 26! Take this same approach every time to make a new goal. Reduce it into simpler objectives that will lead you to the last goal. Make it Fun There’s no reason you can’t have fun during the process! Having an enjoyable time is not your opponent–in fact, it can be a fantastic energizer. Set aside time to appreciate your work. With all new challenges, you will learn and grow as you progress. And if your tasks are particularly difficult, treat yourself once you’ve finished them! Keep the Finish Line in Mind Create a mental image of yourself completing your goals: What does it resemble? How do you feel in that moment? Visualization is a great mechanism that can help keep you on track and energized while working toward your end result. It’s a particularly helpful technique when your tasks are challenging. Stay 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 essential part is to keep consistent. Sign Up for a Free Week We’re more than just a gym at FXB Eden Prairie. We’re a goal-oriented community 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 Eden Prairie
Keeping healthy habits can be difficult 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 achieve your long-term nutrition and fitness goals.
4 Helpful Tips to Navigate the Holiday Season 1. Set Your Alarm Clock Complete your workout first thing when you get up if your schedule permits it. The last few months of the year are jam-packed, but it’s better to cross your workout off your to-do list—instead of telling yourself you’ll make it up later. 2. Plan Your Meals It’s easier to plan your meals a few days ahead of time, instead of making poor decisions when you’re hungry and without a dinner plan. Our Simple Meal Plan makes grocery shopping and meal planning straightforward. Contact us to receive your copy. If you’re going out to eat during the weekend, modify your meals during the week 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 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 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 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 like 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 Locate 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 soundly and wake to a pleasant chorus of birds, not an irritating phone alarm. 4. Enjoy the Season Don’t forget to find joy in the upcoming busy season. Schedule a dinner with family Reduce your weekday stress by spending time on Sundays meal planning Relax when you need it Build Healthy Habits Today with FXB Now is the time to get going on creating healthy habits to carry you through the holidays. At Farrell’s Eden Prairie, we’ll show you how to manage nutrition, exercise and more. Get started today by claiming your free week of classes with us.">