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Life at Level 10® Blog

4 Tips for Creating Reasonable Fitness Goals
Sticking to resolutions is difficult. Discover how you can choose and achieve fitness goals now with help from Farrell's Frisco.
FXB Frisco can Help You Achieve Your Weight Loss Goals in the Gym
Writing down New Years resolutions is simple. Meeting them is hard. Discover how you can reach your wellness goals with the help of Farrell's.
These are the five methods to reach and manage your weight loss goals. 1. Consume Half Your Weight in Ounces Keeping well hydrated is important to your weight loss goals. For peak hydration, aim to drink at least half your body weight in ounces every day. For instance, if you weigh 150 pounds, you ought to consume 75 ounces of water daily. Having a refillable water bottle with you and having a notification on your phone is a good way to keep on goal. If you don’t like unflavored drinks, spice it up by infusing it with fresh fruit! Our most-liked mixes are blueberry/lemon and cucumber/lime. Filling up your water bottle is also a good time to stand up and stretch your legs if you’ve been sedentary for a couple of hours. 2. Get Enough Sleep Sleep is critical for slimming down. It’s all the more necessary than eating healthy and working out! Insufficient sleep impacts your body in a lot of ways. When we’re tired, we crave processed food more! UC Berkeley researchers determined rich foods are “significantly more desirable” when you haven’t had sufficient sleep. Too little sleep changes brain activity and making a decision, researchers found, which might answer why people who sleep too little tend to be overweight. When you get enough sleep, you’re more inclined to make healthy food choices. At Farrell's, we make it quick to determine what you’re consuming with our tried-and-true nutrition plans. You’ll be given these easy to understand meal plans as part of your 10-Week Challenge. Sufficient sleep also: Enhances focus and efficiency Boosts your exercise performance Lowers your chance of heart disease and stroke Improves your mental health Builds your immune system Be sure to permit yourself time to get ready for bed at night without your computer. It’s important to make sleep a priority in your everyday schedule. 3. Give Your Body Time to Rest Taking routine days off from your fitness routine—at least two rest days each week—allows your body to repair. When you give your body rest you: Help prevent muscle exhaustion Reduce your possibility of getting injured Enhance your performance during workouts Equalize your hormones Since all of these advantages boost your exercise, you’ll get results sooner! In spite of the fact you’re taking a day off from your HIIT and strength training fitness classes, it doesn’t mean you can’t remain in motion! Here are three light options to keep your muscles working: Climb the stairs as opposed to the elevator Stretch every hour during work Take a walk with your kids in the evening 4. Be Patient With Yourself Good things take more than just a few days. Rapid weight loss can be risky and is difficult to manage long-term. If you find yourself needing a motive while on your fitness journey, look at our greatest advice for getting (and staying!) on track. Don’t forget to give yourself grace and be kind to yourself. Since everybody is diverse, people will experience forward motion at different steps in their health and weight loss journey. And that’s okay! Take your rest days and think about how far you’ve gone forward. It’s essential to know that daily you’re flourishing and becoming more improved than you previously were! 5. Mix HIIT and Strength Exercises Rotating high-intensity interval training (HIIT) with strength training is a great way to enhance lean muscle while burning more calories at rest. HIIT classes create an afterburn outcome by boosting your metabolic rate. In simple terms, you carry on with burning calories after finishing your class—even when relaxing on the couch! HIIT also creates muscle and revs up your metabolism. That means you burn more fat and calories in the 24 hours after a HIIT workout than you do at the end of running! Along with HIIT, strength training is a fantastic approach to add lean muscle while burning body fat. You can work with resistance bands, dumbbells or your own bodyweight! Strength training is essential for a fit body, but also provides a number of mental health perks. Studies have found that strength training, even just two days weekly, may help reduce stress, anxiety and depression. At Farrell's, we add HIIT, strength training and kickboxing in our fitness classes for the best effect. Schedule your free week at your area FXB to experience our group fitness classes now!">
Five Tips to Get (and Stay!) Motivated
Establishing goals is a critical portion of the healthy way of living we teach at FXB. Struggling to stick to fitness and nutrition goals? Here are five tips to stay motivated.
How to Stay Motivated After Determining Goals Now that you’ve settled on your why, here are some good suggestions to help you remain motivated to reach your goals! Make it Part of Your Regimen This seems uncomplicated, but creating new routines can be hard. It takes three weeks to create a habit. Whatever your goal, set aside time to make progress on it daily. If you want to exercise when you wake up, add it on your calendar. If you want to meal plan every Sunday, add it in your agenda. With three weeks of sticking to it, it will become a piece of your daily routine. Keep it Easy Portion your goals into smaller, more manageable assignments. For example, if you want to complete a marathon, you begin training by running one mile a day–not 26! Take this same approach every time to set a new goal. Reduce it into easier tasks that will lead you to the final goal. Make it Enjoyable There’s no reason you can’t like the process! Having an enjoyable time is not your foe–actually, it can be a good motivator. Take the time to appreciate your work. With all new responsibilities, you will learn and grow along the way. And if your assignments are particularly difficult, reward yourself once you’ve completed them! Visualize the Finish Line Make a mental photo of yourself completing your goals: What does it resemble? How do you feel in that moment? Visualization is a great mechanism that can help keep you on track and inspired while working toward your objective. It’s a particularly valuable method when your work is hard. Remain Consistent Take the same action every day–even if you don’t want to. Some days you may take huge action, while other days you might take less action. That’s OK! The important part is to stay consistent. Sign Up for a Free Week We’re more than just a fitness center at FXB Frisco. We’re a goal-motivated group 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 Frisco
Following healthy habits can be tricky 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 Do your workout immediately in the morning if your schedule has room for it. The last few months of the year are busy, but it’s better to cross 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 ahead of time, instead of making poor decisions when you’re hungry and without a dinner plan. Our Simple Meal Plan makes grocery shopping and meal planning easy. Contact us to pick up your copy. If you’re going out to eat during the weekend, adjust your meals on weekdays to keep your nutrition proportioned. Related: 6 Reasons Why Farrell’s Nutrition Works Sample Weekday Meal Plan Here’s an example of a weekly 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-to-follow 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. Sprinkle 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 underwater. 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 cook your Thanksgiving turkey. If cooking turkey, use the whole 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 falling asleep, 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 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 Build Healthy Habits Today with FXB Now is the time to start building healthy habits to carry you through the holidays. At Farrell’s Frisco, we’ll instruct you on nutrition, exercise and more. Get started right away by claiming your free week of classes with us.">