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Life at Level 10® Blog

4 Tips for Setting Achievable Fitness Goals
Keeping resolutions is challenging. Find out how you can determine and meet fitness goals this year with help from Farrell's Hudson.
Accomplish Your Weight Loss Goals in the Gym with FXB Hudson
Making New Years resolutions is easy. Sticking to them is hard. Learn how you can achieve your fitness goals with the help of Farrell's.
Try these five ways to reach and manage your weight loss goals. 1. Consume Half Your Weight in Ounces Keeping appropriately hydrated is important to your weight loss goals. For peak hydration, attempt to drink no less than half your body weight in ounces every day. For instance, if your weight is 150 pounds, you ought to sip 75 ounces of water every day. Having a refillable water bottle with you and having an alarm on your phone is a fantastic method to stay on plan. If you don’t like unflavored water, make it tastier by flavoring it with fresh fruit! Our favorite mixes are blueberry/lemon and cucumber/lime. Refilling your water bottle is also a fantastic opportunity to stand up and stretch your legs if you’ve been sedentary for a couple of hours. 2. Get Sufficient Sleep Getting enough Zs is crucial for slimming down. It’s all the more necessary than eating healthy and physical exercise! Lack of sleep affects your body in a lot of ways. When we’re sleepy, we crave unhealthy food more! UC Berkeley researchers learned rich foods are “significantly more desirable” when you haven’t had adequate sleep. Too little sleep changes brain activity and decision-making, researchers learned, which may answer why people who sleep too little tend to be overweight. When you get enough sleep, you’re more liable to make nutritious food picks. At Farrell's, we make it quick to choose what you’re eating with our proven nutrition plans. You’ll get these straightforward meal plans as part of your 10-Week Challenge. Sufficient sleep also: Improves concentration and output Boosts your workout performance Lowers your chance of heart disease and stroke Aids your mental health Builds your immune system Ensure you permit yourself time to get ready for bed in the evening without your TV. It’s essential to make sleep top of the list in your daily routine. 3. Take a Break Having regular breaks from your fitness program—at least two rest days weekly—allows your body to recharge. When you allow your body recover you: Help avoid muscle exhaustion Decrease your chance of getting hurt Boost your performance during workouts Equalize your hormones Since all of these benefits assist your exercise, you’ll see results more quickly! Although you’re taking a day off from your HIIT and strength training fitness classes, it doesn’t mean you can’t stay active! Here are a few low-impact tips to keep your muscles going: Take the stairs as opposed to the elevator Stretch every hour during work Do a walk with your kids in the evening 4. Be Kind to Yourself Good things take longer than a couple of weeks. Quick weight loss may be unsafe and is unsustainable. If you find yourself needing a motive while on your fitness journey, read our best tips for getting (and keeping!) motivated. Don’t forget to give yourself mercy and be patient with yourself. Since everyone is unique, everybody will experience forward motion at contrasting stages in their fitness and weight loss journey. And that’s completely acceptable! Use your rest days and remember how far you’ve gone forward. It’s essential to realize that every day you’re growing and becoming more improved than you were the day before! 5. Mix HIIT and Strength Training Switching high-intensity interval training (HIIT) with strength training is a fantastic approach to build lean muscle while burning extra calories while you’re resting. HIIT fitness classes develop an afterburn effect by increasing your metabolic rate. Put simply, you keep burning calories after ending your workout—even while relaxing on the couch! HIIT also builds muscle and speeds up your metabolism. That means you burn more fat and calories in the time at the end of a HIIT workout than you do following jogging! Along with HIIT, strength training is a fantastic way to add lean muscle while burning body fat. You can strength train with resistance bands, dumbbells or your own bodyweight! Strength training is crucial for a conditioned body, but also offers a number of mental health advantages. Research has found that strength training, even just two days per week, may help fight stress, anxiety and depression. At Farrell's, we add HIIT, strength training and kickboxing in our group fitness classes for the maximum results. Schedule your free week at your area FXB to join our group fitness classes now!">
Five Tips to Get (and Keep!) Motivated
Finalizing 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 stay motivated.
How to Stay Motivated After Finalizing Goals Now that you’ve established your why, here are some good suggestions to help you remain working to meet your goals! Make it Part of Your Schedule This sounds simple, but creating new routines can be challenging. It takes about a month to develop a habit. Whatever your goal, make time to make progress on it once a day. If you want to get your workout done in the morning, add it on your calendar. If you want to meal plan every Sunday, add it in your agenda. With three weeks of consistency, it will become a component of your daily routine. Keep it Easy Portion your goals into smaller, more manageable tasks. As an example, if you want to finish a marathon, you begin training by running one mile a day–not 26! Follow this same approach every time to make a new goal. Lay it out in easier tasks that will lead you to the last goal. Make it Enjoyable There’s no reason you can’t like the process! Fun is not the enemy–in fact, it can be a good motivator. Take the time to appreciate your work. With all new obligations, you will learn and grow during the journey. And if your tasks are extremely challenging, treat yourself once you’ve finished them! Think About the Finish Line Make a mental image of yourself accomplishing your goals: What does it appear like? How do you feel in that moment? Creating a mental picture is a great mechanism that can help keep you focused and inspired while working toward your end result. It’s a particularly valuable technique when your assignments are challenging. Be Consistent Take constant action daily–even if you don’t feel like it. Some days you may take a lot of action, while other days you might take a lesser amount of action. That’s OK! The essential part is to remain consistent. Sign Up for a Free Week We’re more than just a gym at FXB Hudson. We’re a goal-motivated bunch 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 Hudson
Sticking to 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 allows 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 later. 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 straightforward. Contact us to pick up your copy. If you’re going out to eat during the weekend, modify your meals during the week to keep your nutrition in check. Related: 6 Reasons Why Farrell’s Nutrition Works Sample Weekday Meal Plan Here’s an example of a daily 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. 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 baking it. Preheat oven to 350 degrees. Place 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 make your Thanksgiving turkey. If cooking turkey, use the complete 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 rejuvenating 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 peacefully and wake to a pleasant chorus of birds, not an irritating phone alarm. 4. Enjoy the Season Commit to find joy in the upcoming busy season. Schedule a supper with loved ones Reduce your everyday 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 begin creating healthy habits to carry you through the holidays. At Farrell’s Hudson, we’ll instruct you on nutrition, exercise and more. Get started right away by claiming your free week of classes with us.">