It's Lower Body Day

Life at Level 10® Blog

Categories
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.
">
Work with with FXB Mooresville to Achieve Your Weight Loss Goals in the Gym
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 Exercise Affects Heart Health
Frequent cardio exercise is essential for supporting a healthy heart. Learn about three easy ways you can enhance your cardiovascular health. Start your healthy lifestyle 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 stronger by raising your heart rate. Your heart deploys additional blood to your muscles as your heart rate goes higher. The increased blood flow causes a bigger 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 not exercising. This lowers your blood pressure and lessens 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 Mooresville, we track how effective your workout is. We use Myzone, the industry-leading heart rate monitor, to measure exertion during class. Exertion levels are watched throughout class to improve 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 workouts aren’t the only way to keep your heart strong. Nutrition also plays an essential role 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 regular check-ups with your doctor! Related: Carbs—Too Little or Too Much? Strengthen Your Heart with Farrell’s Good nutrition and frequent exercise are important for maintaining a healthy heart. Get started by claiming your free week at Farrell’s Mooresville.">