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Life at Level 10® Blog

4 Tips for Creating Achievable Fitness Goals
Following resolutions is difficult. Find out how you can choose and achieve fitness goals this year with guidance from Farrell's Mooresville.
Reach Your Weight Loss Goals in the Gym with FXB Mooresville
Setting New Years resolutions isn't challenging. Accomplishing them is hard. Discover how you can reach your wellness goals with the assistance of Farrell's.
Here are the five methods to hit and maintain your weight loss goals. 1. Drink Half Your Weight in Ounces Keeping appropriately hydrated is crucial to your weight loss goals. For optimal hydration, shoot to sip at minimum half your body weight in ounces each day. For instance, if you weigh 150 pounds, you should consume 75 ounces of water each day. Toting a refillable water bottle with you and using an alarm on your phone is a fantastic way to keep on track. If you don’t enjoy nonflavored drinks, make it more interesting by enhancing it with fresh fruit! Our most-liked combinations are blueberry/lemon and cucumber/lime. Topping off your water bottle is also a fantastic moment to stand up and go for a walk if you’ve been sitting for most of the day. 2. Get Sufficient Sleep Getting enough Zs is critical for weight loss. It’s all the more important than healthy eating and exercising! Insufficient sleep affects your body in a variety of ways. When we’re sleepy, we desire junk food more! UC Berkeley researchers found fatty foods are “significantly more desirable” when you haven’t experienced enough sleep. Insufficient sleep alters brain activity and making decisions, researchers found, which might explain why people who don’t get enough sleep tend to be overweight. When you sleep enough, you’re more likely to make healthy food selections. At Farrell's, we make it nearly effortless to determine what you’re consuming with our proven nutrition plans. You’ll receive these straightforward meal plans as part of your 10-Week Challenge. Sufficient sleep also: Enhances focus and efficiency Improves your workout performance Lowers your risk 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 your computer. It’s essential to make sleep a priority in your regular schedule. 3. Give Your Body Time to Rest Having routine time off from your exercise routine—at least two rest days each week—permits your body to recover. When you allow your body rest you: Help stop muscle tiredness Reduce your risk of getting injured Enhance your performance in the gym Balance your hormones Given that all of these benefits assist your exercise, you’ll get results sooner! In spite of the fact you’re taking a break from your HIIT and strength training workouts, it doesn’t mean you can’t be in motion! Here are a few low-intensity tips to keep your body moving: Climb the stairs rather than the elevator Stretch each hour during work Do a walk with your family in the evening 4. Be Patient With Yourself Good things take longer than a couple of weeks. Rapid weight loss can be risky and is unsustainable. If you find yourself needing motivation while on your fitness journey, check out our top ideas for getting (and being!) determined. Make sure to give yourself grace and be compassionate to yourself. Since each person is unique, individuals will have forward motion at different stages in their exercise and weight loss journey. And that’s fine! Take your rest days and reflect on how far you’ve gone forward. It’s essential to recognize that each day you’re growing and becoming stronger than you were before! 5. Include HIIT and Strength Training Alternating high-intensity interval training (HIIT) with strength workouts is a great way to increase lean muscle while burning extra calories at rest. HIIT fitness classes develop an afterburn reaction by boosting your metabolic rate. Put simply, you carry on with burning calories after completing your exercise—even while relaxing on the couch! HIIT also enhances muscle and speeds up your metabolism. That means you burn more fat and calories in the day following a HIIT workout than you do after 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 crucial for a healthy body, but also offers a number of mental health advantages. Analysis has found that strength training, even only two days per week, may help fight stress, anxiety and depression. At Farrell's, we add HIIT, strength training and kickboxing in our workout classes for the best outcome. Schedule your free week at your area FXB to try our group fitness classes today!">
Five Tips to Get (and Remain!) Motivated
Finalizing goals is a crucial part of the healthy way of living we teach at FXB. Can't seem to stick to fitness and nutrition goals? Here are five tips to stay motivated.
How to Keep Motivated After Determining Goals Now that you’ve decided your why, here are some fantastic suggestions to help you keep working to meet your goals! Make it Part of Your Regimen This seems easy, but making new ways can be hard. It takes 21 days to make a habit. Whatever your goal, set aside time to work on it every day. If you want to get your workout done first thing, add it on your calendar. If you want to plan your meals every Sunday, pencil it in your planner. With three weeks of consistency, it will become a part of your regular routine. Keep it Easy Break your goals into smaller, more possible actions. For example, if you want to finish a marathon, you start training by running one mile a day–not 26! Use this same technique every time to establish a new goal. Break it down into simpler objectives that will lead you to the last goal. Make it Exciting There’s no reason you can’t enjoy the process! Having a good time is not your foe–actually, it can be a great driving force. Take the time to acknowledge your work. With all new challenges, you will learn and grow as you progress. And if your assignments are particularly difficult, treat yourself once you’ve accomplished them! Think About the Finish Line Make a mental photo of yourself completing your goals: What does it resemble? How do you feel in that instant? Creating a mental picture is a great aid that can help keep you focused and motivated while working toward your goal. It’s a particularly valuable approach when your assignments are challenging. Remain Consistent Take consistent action every day–even if you don’t want to. Some days you may take a lot of action, while other days you might take less action. That’s OK! The key is to keep consistent. Sign Up for a Free Week We’re more than just a fitness center at FXB Mooresville. We’re a goal-driven bunch as far as to fitness and nutrition. Discover more by signing up for a free week with us.">
How to Stay on Track During the Holidays in Mooresville
Sticking to healthy habits can be hard 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 right away 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 another day. 2. Plan Your Meals It’s easier to plan your meals a few days beforehand, instead of making unhealthy decisions when you’re hungry and without a dinner plan. Our Simple Meal Plan makes grocery shopping and meal planning nearly effortless. Contact us to pick up your copy. If you’re eating out during the weekend, change 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 weekly 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 a simple 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. Stir 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. Place 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 consistently distribute. Cover with a lid and refrigerate overnight. The following day, rinse the chicken before baking 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 like it browned. Remove from oven and let the chicken rest for 15-20 minutes. You can also follow this recipe to bake your Thanksgiving turkey. If cooking turkey, use the whole packet of brining mix. 3. Take a Cozy Break Grab your favorite blanket, find a cozy spot and take a nap. A 30-minute nap is refreshing and helps you keep 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 a loud phone alarm. 4. Enjoy the Season Don’t forget to find joy in the upcoming busy season. Schedule a meal 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 start making healthy habits to carry you through the holidays. At Farrell’s Mooresville, we’ll show you how to manage nutrition, exercise and more. Get started right away by claiming your free week of classes with us.">