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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.
Reach Your Weight Loss Goals in the Gym with FXB Frisco
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 Exercise Affects Heart Health
Routine cardio exercise is critical for maintaining a healthy heart. Learn about three easy ways you can improve your cardiovascular health. Start 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 upping your heart rate. Your heart pumps additional blood to your muscles as your heart rate goes up. The extra blood flow results in a larger volume of blood returning to your heart. Over time, the higher blood volume enlarges the left ventricle, which is responsible for sending oxygen-rich blood throughout your body. Your heart cavity can now keep and distribute a higher volume of blood, even when you’re resting. This lowers your blood pressure and reduces 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 Frisco, we track how efficient your workout is. We use Myzone, the industry-leading heart rate monitor, to record exertion during class. Exertion levels are monitored throughout class to maximize member results.  Our certified instructors keep class between 80-90 percent exertion during high-intensity sets. Active recovery periods are kept at 60-70 percent intensity. Related: Why HIIT is Good for Losing Weight and Burning Fat 3. Nutrition Cardio workouts aren’t the only way to keep your heart working well. Nutrition also plays a crucial part 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 Proper nutrition and frequent exercise are necessary for maintaining a healthy heart. Get started by registering for a free week at Farrell’s Frisco.">