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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.
Partner with FXB Omaha to Accomplish Your Weight Loss Goals in the Gym
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 Exercise Affects Heart Health
Regular cardio exercise is critical for maintaining a healthy heart. Find out three easy ways you can increase your cardiovascular health. Kickstart your healthy habits 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 strengthens your heart by raising your heart rate. Your heart sends more blood to your muscles as your heart rate goes up. The increased blood flow causes a larger volume of blood returning to your heart. Over time, the higher blood volume enlarges the left ventricle, which is responsible for sending oxygen-rich blood throughout your body. Your heart cavity can now keep and distribute a increased 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 Omaha, we track how productive your workout is. We use Myzone, the industry-leading heart rate monitor, to record exertion 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 sets. Active recovery periods are maintained 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 healthy. 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 routine check-ups with your doctor! Related: Carbs—Too Little or Too Much? Strengthen Your Heart with Farrell’s Good nutrition and regular exercise are essential for maintaining a healthy heart. Get started by claiming your free week at Farrell’s Omaha.">