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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 Exercise Affects Heart Health
Routine cardio exercise is essential for maintaining a healthy heart. Discover three easy ways you can increase your cardiovascular health. Begin your healthy lifestyle 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 strengthens your heart by raising your heart rate. Your heart deploys more blood to your muscles as your heart rate goes up. The additional blood flow causes a higher 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 hold and distribute a increased volume of blood, even when you’re resting. This lowers your blood pressure and decreases 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 Lincoln, we track how efficient your workout is. We use Myzone, the industry-leading heart rate monitor, to gauge effort during class. Exertion levels are watched throughout class to maximize member results.  Our certified instructors keep class between 80-90 percent exertion during high-intensity sets. Active recovery periods are set 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 important 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 Good nutrition and frequent exercise are necessary for maintaining a healthy heart. Get started by registering for a free week at Farrell’s Lincoln.">