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Five Tips to Get (and Keep!) Motivated
Setting goals is a key part of the healthy lifestyle we teach at FXB. Struggling to stick to fitness and nutrition goals? Here are five tips to stay motivated.
How to Stay Motivated After Setting Goals Now that you’ve established your why, here are some fantastic suggestions to help you stay energized to achieve your goals! Make it Part of Your Routine This seems uncomplicated, but establishing new practices can be challenging. It takes three weeks to develop a habit. No matter your goal, make time to chip away at it daily. If you want to get your workout done when you wake up, put it on your calendar. If you want to plan your food every Sunday, pencil it in your datebook. With three weeks of sticking to it, it will become a component of your daily routine. Keep it Easy Portion your goals into smaller, more possible tasks. As an example, if you want to finish a marathon, you initiate training by running one mile a day–not 26! Use this same method every time to establish a new goal. Break it down into smaller assignments that will lead you to the overall goal. Make it Enjoyable There’s no reason you can’t enjoy the process! Having a good time is not your opponent–in fact, it can be a great motivator. Take the time to be grateful for your work. With all new obligations, you will learn and grow during the journey. And if your work is especially challenging, treat yourself once you’ve completed them! Visualize the Finish Line Make a mental photo of yourself accomplishing your goals: What does it look like? How do you feel in that moment? Creating a mental picture is a powerful tool that can help keep you focused and motivated while working toward your objective. It’s an especially valuable technique when your work is challenging. Stay Consistent Take constant action every day–even if you don’t want to. Some days you may take massive action, while other days you might take less action. That’s OK! The key is to remain consistent. Sign Up for a Free Week We’re more than just a fitness center at FXB Omaha. We’re a goal-oriented community 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 difficult during the holiday season. Strengthen 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 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 cross 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 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 receive your copy. If you’re going out to eat during the weekend, change your meals during the week to keep your nutrition proportioned. 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-dense 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. Drop 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. 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 make your Thanksgiving turkey. If cooking turkey, use the complete 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 reinvigorating 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 irritating phone alarm. 4. Enjoy the Season Remember to find joy in the upcoming busy season. Schedule a supper 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 get going on creating healthy habits to carry you through the holidays. At Farrell’s Omaha, we’ll show you how to manage nutrition, exercise and more. Get started right away by claiming your free week of classes with us.">
How Exercise Affects Heart Health
Regular cardio exercise is important for supporting a healthy heart. Find out three easy ways you can improve your cardiovascular health. Begin your healthy way of life 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 upping your heart rate. Your heart sends additional blood to your muscles as your heart rate increases. The increased blood flow results in a larger volume of blood returning to your heart. Over time, the larger 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 higher 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 Omaha, we track how productive your workout is. We use Myzone, the industry-leading heart rate monitor, to record activity during class. Exertion levels are monitored throughout class to improve member results.  Our certified instructors keep class between 80-90 percent exertion during high-intensity intervals. Active recovery periods are kept 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 working well. 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 annual check-ups with your doctor! Related: Carbs—Too Little or Too Much? Strengthen Your Heart with Farrell’s Adequate nutrition and frequent exercise are essential for maintaining a healthy heart. Get started by claiming your free week at Farrell’s Omaha.">
Why HIIT is Good for Losing Weight and Burning Fat
HIIT workouts have been verified as the best approach to lose weight and burn fat. Plus, they're quick, so they're convenient for your lifestyle. Want to experience a HIIT class? Try week at no cost at your local FXB.
12 Benefits of HIIT HIIT exercises are short and fit with for your life. Even better is how your body acts after the workout. These workouts create afterburn by expanding your metabolic rate. Simply put, you torch calories after ending your workout—even while laying on the couch! HIIT classes add muscle and boost your metabolism. This helps your body burn fat for longer periods of time. Here are 12 more benefits of HIIT: Burns more calories in less time Enhances endurance Strengthens cardiovascular well-being Improves blood vessel activity Promotes blood sugar management Increases oxygen intake Decreases resting heart rate and blood pressure Reverses age-related muscle decline Encourages human growth hormone creation Develops fast-twitch muscles Promotes brain function Lessens anxiety and depression Related: What is Strength Training and Why is it Important? 12-Minute HIIT Workout You Can Do at Home Not close to a Farrell’s? No problem! We’ve developed an easy-to-follow yet effective HIIT workout you can do almost anywhere. No equipment necessary! Do each exercise for 45 seconds, then rest 15 seconds between each move. Repeat this circuit twice. Jump Squats Push-ups Burpees Alternating Side Lunges Mountain Climbers Plank Related: 6 Reasons Why Farrell’s Nutrition Works! Lose Weight and Burn Fat with FXB If you want to burn body fat, add muscle and better your cognitive health, HIIT is for you. Plus, it packs all the benefits of other exercises into fast, convenient workouts. Looking to get started with a fun and effective workout? Look at group fitness HIIT classes at a Farrell’s near you!">