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Life at Level 10® Blog

4 Tips for Setting Achievable Fitness Goals
Sticking to resolutions is challenging. Learn how you can choose and reach fitness goals today with help from Farrell's Omaha.
Accomplish Your Weight Loss Goals in the Gym with FXB Omaha
Determining New Years resolutions is simple. Keeping them is tricky. Learn how you can meet your wellness goals with the help of Farrell's.
These are the five approaches to hit and support your weight loss goals. 1. Drink Half Your Weight in Ounces Remaining properly hydrated is key to your weight loss goals. For ideal hydration, aim to drink at minimum half your body weight in ounces every day. For instance, if you are 150 pounds, you ought to sip 75 ounces of water every day. Keeping a recyclable water bottle with you and using a reminder on your phone is a good way to keep on goal. If you don’t like nonflavored water, spice it up by enhancing it with real fruit! Our most-liked blends are blueberry/lemon and cucumber/lime. Filling up your water bottle is also a great time to stand up and stretch your legs if you’ve been sedentary for a couple of hours. 2. Get Sufficient Sleep Counting sheep is crucial for weight loss. It’s even more beneficial than eating right and exercising! Lack of sleep influences your body in many ways. When we’re sleepy, we desire unhealthy food more! UC Berkeley researchers found fatty foods are “significantly more desirable” when you haven’t gotten sufficient sleep. Too little sleep impacts brain activity and making a decision, researchers learned, which might explain why people who sleep less tend to be heavier. When you sleep enough, you’re more liable to make healthy food picks. At Farrell's, we make it quick to choose what you’re having with our tested nutrition plans. You’ll receive these straightforward meal plans as part of your 10-Week Challenge. Enough sleep also: Boosts focus and output Boosts your workout performance Decreases your chance of heart disease and stroke Aids your mental health Strengthens your immune system Make sure you permit yourself time to get ready for bed after dinner without screen time. It’s important to make sleep a priority in your daily routine. 3. Give Your Body Time to Rest Having regular time off from your workout program—no less than two rest days each week—allows your body to recharge. When you give your body rest you: Help stop muscle tiredness Lower your chance of injury Boost your performance while you exercise Even your hormones Given that all of these advantages help your fitness routine, you’ll have results faster! Even though you’re taking a break from your HIIT and strength training fitness classes, it doesn’t mean you can’t be in motion! Here are a couple of low-intensity ideas to keep your body working: Use the stairs in place of the elevator Stretch hourly at work Enjoy a walk with your kids in the evening 4. Be Patient With Yourself Good things take longer than a couple of weeks. Quick weight loss could be dangerous and is difficult to manage long-term. If you find yourself requiring a motive while on your fitness journey, look at our top advice for getting (and being!) determined. Remember to give yourself a break and be kind to yourself. Since each person is diverse, everybody will see progress at contrasting times in their fitness and weight loss journey. And that’s completely acceptable! Enjoy your rest days and reflect on how far you’ve progressed. It’s crucial to know that daily you’re flourishing and becoming better than you previously were! 5. Mix HIIT and Strength Exercises Alternating high-intensity interval training (HIIT) with strength workouts is a great approach to enhance lean muscle while burning extra calories while you’re not exercising. HIIT workouts make an afterburn effect by speeding up your metabolic rate. In simple words, you continue burning calories after completing your workout—even when resting on the couch! HIIT also enhances muscle and speeds up your metabolism. That means you burn more fat and calories in the 24 hours after a HIIT workout than you do at the end of running! Along with HIIT, strength training is a fantastic approach to get lean muscle while burning body fat. You can work with resistance bands, dumbbells or your own bodyweight! Strength training is important for a fit body, but also provides a number of mental health perks. Studies have shown that strength training, even just two days weekly, may help combat stress, anxiety and depression. At Farrell's, we mix HIIT, strength training and kickboxing in our workout classes for the best results. Claim your free week at your nearby FXB to experience our group fitness classes right away!">
Five Tips to Get (and Remain!) Motivated
Setting goals is a critical portion of the healthy lifestyle we teach at FXB. Having trouble sticking to fitness and nutrition goals? Here are five tips to stay motivated.
How to Stay Motivated After Finalizing Goals Now that you’ve established your why, here are some great ideas to help you keep energized to reach your goals! Make it Part of Your Regimen This seems uncomplicated, but creating new ways can be challenging. It takes three weeks to make a habit. No matter your goal, set aside time to chip away at it daily. If you want to work out when you wake up, add it on your calendar. If you want to meal plan every Sunday, add it in your agenda. With three weeks of consistency, it will become a part of your regular routine. Keep it Simple Divide your goals into smaller, more achievable actions. As an example, if you want to run a marathon, you initiate training by running one mile a day–not 26! Take this same technique every time to make a new goal. Break it down into simpler assignments that will lead you to the last goal. Make it Enjoyable There’s no reason you can’t have fun during the process! Having an enjoyable time is not the enemy–actually, it can be a great energizer. Set aside time to acknowledge your work. With all new obligations, you will learn and grow during the journey. And if your tasks are extremely hard, pamper yourself once you’ve accomplished them! Think About the Finish Line Develop a mental picture of yourself completing your goals: What does it appear like? How do you feel in that moment? Creating a mental picture is a strong mechanism that can help keep you focused and motivated while working toward your goal. It’s a particularly valuable approach when your assignments are hard. Remain Consistent Take constant action daily–even if you don’t want to. Some days you may take a lot of action, while other days you might take a lesser amount of action. That’s OK! The key is to stay consistent. Sign Up for a Free Week We’re more than just a fitness center at FXB Omaha. We’re a goal-motivated group when it comes to fitness and nutrition. Discover more by signing up for a free week with us.">
How to Stay on Track During the Holidays in Omaha
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 accomplish your long-term nutrition and fitness goals.
4 Helpful Tips to Navigate the Holiday Season 1. Set Your Alarm Clock Do your workout first thing in the morning if your schedule has room for 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 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 easy. Contact us to pick up your copy. If you’re eating at a restaurant during the weekend, modify your meals on weekdays to keep your nutrition in check. 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-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. 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. Put the chicken in a large stockpot with cold water and ice until the chicken is fully covered. Pour brine into the stockpot and stir to evenly distribute. Cover with a lid and refrigerate overnight. The following day, rinse the chicken before cooking it. Preheat oven to 350 degrees. Rest 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 cook your Thanksgiving turkey. If cooking turkey, use the entire packet of brining mix. 3. Take a Cozy Break Grab your favorite blanket, find a comfy spot and take a nap. A 30-minute nap is refreshing and helps you stay healthy during the busy holiday season. If you need help sleeping, check out the Calm app. You’ll rest peacefully and wake to a pleasant chorus of birds, not an annoying phone alarm. 4. Enjoy the Season Remember to find joy in the upcoming busy season. Schedule a meal with loved ones Reduce your daily stress by spending time on Sundays meal planning Take a break when you need it Build Healthy Habits Today with FXB Now is the time to begin creating healthy habits to carry you through the holidays. At Farrell’s Omaha, we’ll teach you about nutrition, exercise and more. Get started now by claiming your free week of classes with us.">