It's Lower Body Day

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 Exercise Affects Heart Health
Frequent cardio exercise is important for keeping a healthy heart. Find out three easy ways you can enhance your cardiovascular health. Kickstart 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 more blood to your muscles as your heart rate increases. The extra blood flow causes a larger volume of blood returning to your heart. Over time, the larger blood volume enlarges the left ventricle, which is responsible for pumping oxygen-rich blood throughout your body. Your heart cavity can now keep and distribute a larger volume of blood, even when you’re at rest. 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 Hudson, we track how efficient your workout is. We use Myzone, the industry-leading heart rate monitor, to gauge exertion during class. Exertion levels are monitored throughout class to optimize member results.  Our certified instructors keep class between 80-90 percent exertion during high-intensity intervals. Active recovery periods are maintained at 60-70 percent intensity. Related: Why HIIT is Good for Losing Weight and Burning Fat 3. Nutrition Cardio exercise isn’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 routine check-ups with your doctor! Related: Carbs—Too Little or Too Much? Strengthen Your Heart with Farrell’s Adequate nutrition and frequent exercise are important for maintaining a healthy heart. Get started by registering for a free week at Farrell’s Hudson.">