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Life at Level 10® Blog

4 Tips for Creating Realistic Fitness Goals
Following resolutions is challenging. Discover how you can determine and meet fitness goals today with help from Farrell's eXtreme Bodyshaping Omaha.
Reach Your Weight Loss Goals in the Gym with FXB Omaha
Setting New Years resolutions isn't challenging. Keeping them is tough. Find out how you can achieve your health goals with the help of Farrell's eXtreme Bodyshaping.
Try these five ways to hit and support your weight loss goals. 1. Sip Half Your Weight in Ounces Remaining properly hydrated is essential to your weight loss goals. For peak hydration, aim to drink no less than half your body weight in ounces every day. For instance, if you are 150 pounds, you ought to drink 75 ounces of water every day. Toting a refillable water bottle with you and setting a reminder on your phone is a great option to keep on goal. If you don’t love plain water, spice it up by flavoring it with real fruit! Our favorite blends are blueberry/lemon and cucumber/lime. Filling up your water bottle is also a fantastic time to get up and get some exercise if you’ve been sitting for awhile. 2. Get Enough Sleep Getting enough Zs is essential for slimming down. It’s all the more necessary than healthy eating and physical exercise! Lack of sleep affects your body in many ways. When we’re sleepy, we want junk food more! UC Berkeley researchers found high-calorie foods are “significantly more desirable” when you haven’t gotten adequate sleep. Too little sleep alters brain activity and making decisions, researchers determined, which may explain why people who sleep too little tend to be overweight. When you get adequate sleep, you’re more liable to make healthy food picks. At Farrell's eXtreme Bodyshaping, we make it easy to plan what you’re eating with our proven nutrition plans. You’ll be given these easy to understand meal plans as part of your 10-Week Challenge. Sufficient sleep also: Enhances concentration and productivity Boosts your workout performance Lessens your possibility of heart disease and stroke Aids your mental health Strengthens your immune system Be sure to give yourself time to get ready for bed in the evening without your phone. It’s essential to make sleep a concern in your daily schedule. 3. Give Your Body Time to Rest Making time for routine time off from your fitness routine—no less than two rest days each week—permits your body to repair. When you let your body relax you: Help prevent muscle tiredness Lower your chance of getting hurt Enhance your performance in the gym Equalize your hormones Given that all of these perks improve your workouts, you’ll get results sooner! Though you’re taking a day off from your HIIT and strength training workouts, it doesn’t mean you can’t remain moving! Here are a couple of low-intensity tips to keep yourself moving: Climb the stairs in place of the elevator Stretch every hour during work Do a walk with your spouse after you eat 4. Be Kind to Yourself Good things take longer than a couple of weeks. Fast weight loss could be unsafe and is unsustainable. If you find yourself needing a motive throughout your fitness journey, read our greatest ideas for getting (and keeping!) motivated. Don’t forget to give yourself grace and be kind to yourself. Since everyone is diverse, individuals will experience forward motion at different times in their health and weight loss journey. And that’s completely acceptable! Use your rest days and remember how far you’ve come. It’s essential to recognize that daily you’re thriving and becoming better than you were the day before! 5. Include HIIT and Strength Workouts Alternating high-intensity interval training (HIIT) with strength training is a good way to build lean muscle while burning extra calories while you’re not working out. HIIT classes create an afterburn effect by speeding up your metabolic rate. Simply put, you carry on with burning calories after finishing your exercise—even when watching TV on the couch! HIIT also creates muscle and boosts your metabolism. That means you burn more fat and calories in the day at the end of a HIIT workout than you do at the end of running! Besides HIIT, strength training is a great process to add lean muscle while burning body fat. You can strength train with resistance bands, dumbbells or your own bodyweight! Strength training is essential for a healthy body, but also offers a number of mental health benefits. Analysis has determined that strength training, even just two days a week, may help combat stress, anxiety and depression. At Farrell's eXtreme Bodyshaping, we use HIIT, strength training and kickboxing in our fitness classes for the best results. Schedule your free week at your local FXB to experience our group fitness classes right away!">
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 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.">