Life at Level 10® Blog

4 Tips for Choosing Realistic Fitness Goals
Sticking to resolutions is hard. Learn how you can make and achieve fitness goals this year with help from Farrell's Lincoln.
Work with with FXB Lincoln to Reach Your Weight Loss Goals in the Gym
Determining New Years resolutions is simple. Meeting them is tough. Find out how you can reach your wellness goals with the help of Farrell's.
Here are the five methods to hit and support your weight loss goals. 1. Consume Half Your Weight in Ounces Remaining well hydrated is essential to your weight loss goals. For ideal hydration, aim to drink at least half your body weight in ounces each day. For instance, if you are 150 pounds, you ought to sip 75 ounces of water daily. Toting a refillable water bottle with you and setting a notification on your phone is a fantastic option to remain on plan. If you don’t love nonflavored beverages, make it tastier by flavoring it with juicy fruit! Our preferred combinations are blueberry/lemon and cucumber/lime. Filling up your water bottle is also a fantastic moment to stand up and stretch your legs if you’ve been seated for a couple of hours. 2. Get Plenty of Sleep Getting enough Zs is important for slimming down. It’s all the more beneficial than eating right and working out! Not getting enough sleep affects your body in many ways. When we’re exhausted, we want processed food more! UC Berkeley researchers found rich foods are “significantly more desirable” when you haven’t gotten adequate sleep. Too little sleep changes brain activity and decision-making, researchers learned, which may answer why people who don’t get enough sleep tend to weigh too much. When you sleep enough, you’re more liable to make healthy food picks. At Farrell's, we make it fast to choose what you’re eating with our tested nutrition plans. You’ll get these easy to understand meal plans as part of your 10-Week Challenge. Adequate sleep also: Improves concentration and output Improves your fitness performance Lowers your risk of heart disease and stroke Improves your mental health Builds your immune system Make sure you allow yourself time to wind down in the evening without your computer. It’s essential to make sleep a concern in your daily schedule. 3. Take a Break Taking regular days off from your exercise routine—no less than two rest days weekly—allows your body to repair. When you allow your body relax you: Help prevent muscle tiredness Lower your chance of getting hurt Enhance your performance while you exercise Even your hormones Because all of these perks improve your exercise, you’ll notice results more quickly! Although you’re taking a break from your HIIT and strength training exercises, it doesn’t mean you can’t be active! Here are a couple of low-impact ideas to keep your body working: Take the stairs as opposed to the elevator Stretch hourly during work Do a walk with your kids after you eat 4. Be Patient With Yourself Good things take time. Rapid weight loss can be dangerous and is unsustainable. If you find yourself wanting a motive throughout your fitness journey, look at our greatest tips for getting (and staying!) determined. Make sure to give yourself mercy and be compassionate to yourself. Because everyone is diverse, individuals will experience headway at contrasting steps in their fitness and weight loss journey. And that’s completely acceptable! Enjoy your rest days and think about how far you’ve come. It’s crucial to know that each day you’re growing and becoming stronger than you previously were! 5. Mix HIIT and Strength Exercises Switching high-intensity interval training (HIIT) with strength exercise is a good way to increase lean muscle while burning extra calories while you’re not exercising. HIIT fitness classes develop an afterburn reaction by increasing your metabolic rate. Simply put, you carry on with burning calories after completing your class—even during relaxing on the couch! HIIT also builds muscle and speeds up your metabolism. That means you burn more fat and calories in the day at the end of a HIIT workout than you do after a run! In addition to HIIT, strength training is a good way to gain lean muscle while burning body fat. You can strength train with resistance bands, dumbbells or your own bodyweight! Strength training is essential for a conditioned body, but also provides many mental health advantages. Analysis has found that strength training, even only two days a week, may help combat stress, anxiety and depression. At Farrell's, we add HIIT, strength training and kickboxing in our group fitness classes for the best outcome. Claim your free week at your area FXB to experience our group fitness classes today!">
Five Tips to Get (and Stay!) Motivated
Establishing goals is a crucial portion of the healthy living we teach at FXB. Having trouble sticking to fitness and nutrition goals? Here are five tips to keep motivated.
How to Stay Motivated After Finalizing Goals Now that you’ve settled on your why, here are some fantastic suggestions to help you stay motivated to meet your goals! Make it Part of Your Routine This appears simple, but establishing new ways can be difficult. It takes about a month to develop a habit. Regardless of your goal, schedule time to work on it daily. If you want to get your workout done first thing, add it on your calendar. If you want to meal plan every Sunday, write it in your agenda. With three weeks of following it, it will become a piece of your daily routine. Keep it Easy Divide your goals into smaller, more achievable assignments. For instance, if you want to finish a marathon, you initiate training by running one mile a day–not 26! Take this same method every time to set a new goal. Break it down into easier assignments that will lead you to the final 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 driving force. Make time to to acknowledge your work. With all new obligations, you will learn and grow during the journey. And if your assignments are extremely challenging, pamper yourself once you’ve finished them! Visualize the Finish Line Create a mental image of yourself accomplishing your goals: What does it appear like? How do you feel in that instant? Making a mental image is a great aid that can help keep you on track and inspired while working toward your goal. It’s a very helpful technique when your work is challenging. Stay Consistent Take constant action every day–even if you don’t feel like it. Some days you may take huge action, while other days you might take a lesser amount of action. That’s OK! The important part is to stay consistent. Sign Up for a Free Week We’re more than just a gym at FXB Lincoln. We’re a goal-driven bunch as far as 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 Lincoln
Following healthy habits can be hard 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 accomplish your long-term nutrition and fitness goals.
4 Helpful Tips to Navigate the Holiday Season 1. Set Your Alarm Clock Tackle your workout right away when you wake up if your schedule allows it. The last few months of the year are jam-packed, but it’s better to check your workout off your to-do list—instead of telling yourself you’ll make it up tomorrow. 2. Plan Your Meals It’s easier to plan your meals a few days in advance, 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 get your copy. If you’re eating out during the weekend, adjust your meals on weekdays to keep your nutrition as balanced as possible. 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 an easy 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 covered. Pour brine into the stockpot and stir to consistently distribute. Cover with a lid and refrigerate overnight. The following day, rinse the chicken before roasting 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 like 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 Grab your favorite blanket, find a comfy spot and take a nap. A 30-minute nap is rejuvenating and helps you stay healthy during the busy holiday season. If you need help falling asleep, check out the Calm app. You’ll rest peacefully and wake to a pleasant chorus of birds, not an annoying phone alarm. 4. Enjoy the Season Remember to find joy in the upcoming busy season. Schedule a dinner with family 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 begin building healthy habits to carry you through the holidays. At Farrell’s Lincoln, we’ll show you how to manage nutrition, exercise and more. Get started right away by claiming your free week of classes with us.">