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Life at Level 10® Blog

Five Tips to Get (and Stay!) Motivated
Setting goals is a key piece of the healthy lifestyle we teach at FXB. Struggling to stick to fitness- and nutrition-related goals? Check out our five tips to stay motivated.
How to Stay Motivated After Setting Goals Now that you’ve established your why, here are some great tips to help you stay motivated toward reaching your goals! Make it Part of Your Routine This sounds easy, but establishing new routines can be difficult. It takes 21 days to create a habit. Whatever your goal, schedule time to work on it every day. If you want to work out in the morning, schedule it in your calendar. If you want to meal plan every Sunday, write it in your planner. With three weeks of consistency, it will become a part of your daily routine. Keep it Simple Break your goals into smaller, more manageable tasks. For example, if you want to run a marathon, you start by running one mile a day—not 26! Take this same approach every time to set a new goal. Break it down into smaller objectives that will lead you to the final goal. Make it Fun There’s no reason you can’t enjoy the process! Fun is not the enemy—in fact, it can be a great motivator. Take the time to appreciate your work. With all-new challenges, you will learn and grow along the way. And if your tasks are especially challenging, reward yourself once you’ve accomplished them! Visualize the Finish Line Create a mental image of you accomplishing your goals: What does it look like? How do you feel in that moment? Visualization is a powerful tool that can help keep you focused and motivated while working toward your objective. It’s a particularly helpful technique when your work is more difficult and challenging. Be Consistent Take consistent action every single day—even if you’re not in the mood. Some days you may take massive action, while other days you might not take as much action. That’s OK! The key is to remain consistent. Sign Up for a Free Week At FXB, we’re more than just a gym. We’re a goal-oriented community when it comes to fitness and nutrition. Learn more by signing up for a free week with your local Farrell’s.">
How to Stay on Track During the Holidays
Sticking to healthy habits can be difficult during the holiday season. Strengthen 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 Tackle your workout first thing in the morning if your schedule allows it. The last few months of the year are busy, but it’s better to check your workout off your to-do list—instead of telling yourself you’ll make it up tomorrow. Related: Identifying and Achieving Your Fitness Goals 2. Plan Your Meals It’s much easier to plan your meals a few days in advance, instead of making unhealthy decisions when you’re hungry and without a dinner plan. Our Simple Meal Plan makes grocery shopping and meal planning easy. Ask your local Farrell’s for a copy. If you’re going out to eat during the weekend, adjust your meals during the week to keep your nutrition as balanced as possible. Related: 6 Reasons Why Farrell’s Nutrition Works Sample Weekday Meal Plan Here’s a great example of a weekday meal plan you can customize: Breakfast: healthy protein shake Lunch: nutrient-filled 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: Bring 3 cups of water to a boil in a small saucepan. Add 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. Place 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 evenly distribute. Cover with a lid and refrigerate overnight. The next day, rinse the chicken before cooking it. Preheat oven to 350 degrees. Place 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 chicken rest for 15-20 minutes. You can also use this recipe to make your Thanksgiving turkey. If cooking turkey, use the entire packet of brining mix. Related: Top 10 Healthiest Foods 3. Take a Cozy Break Our favorite tip is to 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 irritating phone alarm. Related: Fight Fatigue and Boost Energy 4. Enjoy the Season Remember to find joy in the upcoming busy season. Schedule a dinner with loved ones Reduce your weekday stress by spending time on Sundays meal planning Take a break when you need it. Related: Are You Being Mindful? Build Healthy Habits Today with FXB Now is the time to start building healthy habits to carry you through the holidays. At Farrell’s, we’ll teach you about nutrition, exercise and more. Get started today by claiming your free week of classes with us.">
How Exercise Affects Heart Health
Regular 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 focuses on strengthening your heart muscle and its functions by increasing your heart rate. Your heart pumps more blood to your muscles as your heart rate increases. The increased blood flow results in a higher volume of blood returning to your heart. Over time, the higher 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 higher volume of blood, even when you’re resting. This lowers your blood pressure and decreases the amount of work your heart has to do, giving it a well-deserved break. Related: What is Strength Training and Why is it Important? 2. Heart Rate Tracking How do you know how effective your cardio workout is? At Farrell’s Urbandale, we use Myzone, the industry-leading heart rate monitor, to measure exertion during our classes. Exertion levels are monitored throughout class to maximize member results.  Our certified instructors keep the 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 exercise isn’t the only way to keep your heart strong. Nutrition also plays an important role in preventative heart health. Some of the best foods to eat for your heart 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 Proper nutrition and regular exercise are essential for maintaining a healthy heart. Get started by signing up for a free week at your local Farrell’s.">
Why HIIT is Good for Losing Weight and Burning Fat
HIIT workouts are proven to be the best method for losing weight and burning fat. Plus, they're quick, so they fit your schedule. Want to try a HIIT class? Try a week on us at your local FXB.
12 Benefits of HIIT HIIT workouts are short and work with your schedule. Even better is how your body responds after you’re done. These exercises create afterburn by increasing your metabolic rate. Simply put, you keep burning calories after finishing your workout—even while relaxing on the couch! HIIT exercises build muscle and boost your metabolism. This helps your body burn fat for longer periods of time. Here are 12 more benefits of HIIT: Burns more calories faster Builds endurance Strengthens cardiovascular functions Improves blood vessel function Promotes blood sugar stability Increases oxygen consumption Lowers resting heart rate and blood pressure Reverses age-related muscle decline Stimulates human growth hormone production Develops fast-twitch muscles Improves brain function Helps fight anxiety and depression Related: What is Strength Training and Why is it Important? 12-Minute HIIT Workout You Can Do at Home Not near a Farrell’s? No problem! We’ve created a simple yet effective HIIT workout you can do in your living room. No equipment necessary! Do each exercise for 45 seconds, then rest 15 seconds between each move. Repeat this circuit twice. Jump Squats Push-ups Burpees Alternating Side Lunges Mountain Climbers Plank Related: 6 Reasons Why Farrell’s Nutrition Works! Lose Weight and Burn Fat with FXB If you’re looking to burn body fat, build muscle and improve your cognitive health, HIIT is for you. Plus, it packs all the benefits of other exercises into short, convenient workouts. Want to get started with a fun and effective workout? Check out group fitness HIIT classes at a Farrell’s near you!">