It's Kickboxing Day

Life at Level 10® Blog

4 Tips for Setting Reachable Fitness Goals
Keeping resolutions is challenging. Find out how you can choose and meet fitness goals this year with guidance from Farrell's New Hope.
FXB New Hope can Help You Meet Your Weight Loss Goals in the Gym
Setting New Years resolutions is easy. Accomplishing them is difficult. Find out how you can achieve your health goals with the assistance of Farrell's.
Here are the five methods to reach and manage your weight loss goals. 1. Sip Half Your Weight in Ounces Remaining properly hydrated is critical to your weight loss goals. For peak hydration, shoot to consume no less than half your body weight in ounces daily. For instance, if you are 150 pounds, you ought to consume 75 ounces of water each day. Keeping a recyclable water bottle with you and setting a reminder on your phone is a good way to keep on plan. If you don’t love plain drinks, spice it up by infusing it with juicy fruit! Our preferred combinations are blueberry/lemon and cucumber/lime. Topping off your water bottle is also a fantastic opportunity to move around and go for a walk if you’ve been sedentary for most of the day. 2. Get Plenty of Sleep Counting sheep is crucial for slimming down. It’s twice as important than healthy eating and physical exercise! Lack of sleep impacts your body in a variety of ways. When we’re drowsy, we want junk food more! UC Berkeley researchers learned rich foods are “significantly more desirable” when you haven’t experienced sufficient sleep. Insufficient sleep changes brain activity and making decisions, researchers found, which may answer why people who sleep too little tend to weigh too much. When you get enough sleep, you’re more likely to make good food choices. At Farrell's, we make it quick to plan what you’re eating with our tried-and-true nutrition plans. You’ll receive these easy to understand meal plans as part of your 10-Week Challenge. Enough sleep also: Enhances focus and efficiency Improves your workout performance Lowers your possibility of heart disease and stroke Improves your mental health Strengthens your immune system Make sure you give yourself time to relax in the evening without screen time. It’s crucial to make sleep a priority in your everyday routine. 3. Give Your Body Time to Rest Making time for regular time off from your exercise routine—at least two rest days per week—enables your body to recover. When you give your body rest you: Help stop muscle tiredness Lower your chance of getting injured Boost your performance while you exercise Equalize your hormones Given that all of these advantages help your workouts, you’ll get results sooner! Although you’re taking a break from your HIIT and strength training fitness classes, it doesn’t mean you can’t be active! Here are a couple of low-impact tips to keep yourself going: Use the stairs rather than the elevator Stretch hourly at work Do a walk with your spouse after dinner 4. Give Yourself Time Good things take longer than a couple of weeks. Rapid weight loss can be dangerous and is hard to maintain. If you find yourself requiring a motive while on your fitness journey, check out our top ideas for getting (and keeping!) on track. Remember to give yourself mercy and be patient with yourself. Because everyone is diverse, people will experience headway at different stages in their exercise and weight loss journey. And that’s okay! Use your rest days and think about how far you’ve progressed. It’s important to know that every day you’re flourishing and becoming better than you were before! 5. Combine HIIT and Strength Training Alternating high-intensity interval training (HIIT) with strength training is a great way to increase lean muscle while burning additional calories while you’re resting. HIIT fitness classes develop an afterburn effect by speeding up your metabolic rate. Put simply, you keep burning calories after ending your workout—even while relaxing on the couch! HIIT also builds muscle and boosts your metabolism. That means you burn more fat and calories in the day after a HIIT workout than you do following running! Besides HIIT, strength training is a good way to add lean muscle while burning body fat. You can use resistance bands, dumbbells or your own bodyweight! Strength training is critical for a healthy body, but also has several mental health perks. Analysis has determined that strength training, even just two days weekly, may help reduce stress, anxiety and depression. At Farrell's, we add HIIT, strength training and kickboxing in our workout classes for the peak effect. Sign up for a free week at your nearby FXB to join our group fitness classes today!">
Five Tips to Get (and Keep!) Motivated
Establishing goals is a key piece of the healthy lifestyle we teach at FXB. Can't seem to stick to fitness and nutrition goals? Here are five tips to keep motivated.
How to Stay Motivated After Determining Goals Now that you’ve decided your why, here are some great ideas to help you stay energized to reach your goals! Make it Part of Your Regimen This seems simple, but establishing new practices can be hard. It takes three weeks to create a habit. Regardless of your goal, schedule time to work on it every day. If you want to get your workout done in the morning, schedule it on your calendar. If you want to plan your meals every Sunday, add it in your planner. With three weeks of following it, it will become a part of your daily routine. Keep it Straightforward Break your goals into smaller, more possible tasks. As an example, if you want to complete a marathon, you start training by running one mile a day–not 26! Follow this same method every time to establish a new goal. Lay it out in easier objectives that will lead you to the final goal. Make it Exciting There’s no reason you can’t like the process! Having a good time is not your foe–in fact, it can be a good motivator. Make time to to appreciate your work. With all new challenges, you will learn and grow along the way. And if your tasks are especially challenging, reward yourself once you’ve accomplished them! Visualize the Finish Line Develop 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 tool that can help keep you on track and motivated while working toward your goal. It’s an especially useful technique when your work is difficult. Remain Consistent Take the same action daily–even if you don’t want to. Some days you may take massive action, while other days you might take a lesser amount of action. That’s OK! The key is to remain consistent. Sign Up for a Free Week We’re more than just a gym at FXB New Hope. We’re a goal-motivated group when it comes to fitness and nutrition. Find out more by signing up for a free week with us.">
How to Stay on Track During the Holidays in New Hope
Following healthy habits can be difficult during the holiday season. Build your habits now by signing up for a free week of fitness classes at Farrell's. We'll teach you how to reach your long-term nutrition and fitness goals.
4 Helpful Tips to Navigate the Holiday Season 1. Set Your Alarm Clock Do your workout immediately when you wake up if your schedule has room for it. The last few months of the year are busy, but it’s better to tick 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 poor decisions when you’re hungry and without a dinner plan. Our Simple Meal Plan makes grocery shopping and meal planning easy. Contact us to get your copy. If you’re going out to eat during the weekend, change 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 an everyday 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 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. Add 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 submerged. Pour brine into the stockpot and stir to consistently distribute. Cover with a lid and refrigerate overnight. The following day, rinse the chicken before cooking it. Preheat oven to 350 degrees. Put 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 prefer 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 Get your favorite blanket, find a comfortable spot and take a nap. A 30-minute nap is reinvigorating and helps you stay healthy during the busy holiday season. If you need help sleeping, check out the Calm app. You’ll rest calmly 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 supper with friends 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 start making healthy habits to carry you through the holidays. At Farrell’s New Hope, we’ll teach you about nutrition, exercise and more. Get started now by claiming your free week of classes with us.">