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Life at Level 10® Blog

4 Tips for Creating Reasonable Fitness Goals
Sticking to resolutions is hard. Find out how you can make and reach fitness goals today with help from Farrell's Overland Park.
Reach Your Weight Loss Goals in the Gym with FXB Overland Park
Writing down New Years resolutions is simple. Following them is difficult. Discover how you can meet your fitness goals with the help of Farrell's.
Here are the five approaches to hit and maintain your weight loss goals. 1. Sip Half Your Weight in Ounces Staying properly hydrated is key to your weight loss goals. For peak hydration, shoot to consume no less than half your body weight in ounces every day. For instance, if you are 150 pounds, you should drink 75 ounces of water daily. Having a reusable water bottle with you and having an alarm on your phone is a fantastic option to keep on goal. If you don’t like nonflavored beverages, spice it up by enhancing it with fresh fruit! Our favorite blends are blueberry/lemon and cucumber/lime. Topping off your water bottle is also a good moment to get up and stretch your legs if you’ve been sedentary for awhile. 2. Get Enough Sleep Sleep is critical for slimming down. It’s all the more necessary than eating healthy and exercising! Not getting enough sleep affects your body in a lot of ways. When we’re fatigued, we want junk food more! UC Berkeley researchers learned high-calorie foods are “significantly more desirable” when you haven’t had sufficient sleep. Insufficient sleep impacts brain activity and decision-making, researchers determined, which might solve why people who sleep less tend to be heavier. When you sleep enough, you’re more liable to make good food choices. At Farrell's, we make it nearly effortless to choose what you’re eating with our proven nutrition plans. You’ll be given these straightforward meal plans as part of your 10-Week Challenge. Sufficient sleep also: Improves focus and output Increases your fitness performance Lowers your possibility of heart disease and stroke Assists your mental health Strengthens your immune system Make sure you allow yourself time to get ready for bed at night without your phone. It’s important to make sleep a concern in your daily agenda. 3. Give Your Body Time to Rest Making time for scheduled days off from your fitness schedule—at minimum two rest days per week—permits your body to recharge. When you allow your body recover you: Help stop muscle exhaustion Decrease your risk of getting injured Boost your performance while you exercise Equalize your hormones Because all of these benefits assist your workouts, you’ll have results faster! In spite of the fact you’re taking a day off from your HIIT and strength training workouts, it doesn’t mean you can’t be in motion! Here are several light options to keep your muscles working: Use the stairs as opposed to the elevator Stretch each hour during work Do a walk with your family after dinner 4. Give Yourself Time Good things take longer than a couple of weeks. Fast weight loss may be unsafe and is unsustainable. If you find yourself wanting inspiration during your fitness journey, read our greatest ideas for getting (and keeping!) determined. Make sure to give yourself grace and be kind to yourself. Because everyone is different, individuals will see progress at contrasting steps in their exercise and weight loss journey. And that’s okay! Enjoy your rest days and reflect on how far you’ve progressed. It’s essential to recognize that every day you’re thriving and becoming better than you previously were! 5. Combine HIIT and Strength Training Switching high-intensity interval training (HIIT) with strength workouts is a good approach to build lean muscle while burning additional calories while you’re resting. HIIT fitness classes make an afterburn outcome by speeding up your metabolic rate. Put simply, you keep burning calories after finishing your exercise—even while relaxing on the couch! HIIT also creates muscle and speeds up your metabolism. That means you burn more fat and calories in the 24 hours at the end of a HIIT workout than you do after a run! Besides HIIT, strength training is a fantastic process to get lean muscle while burning body fat. You can strength train with resistance bands, dumbbells or your own bodyweight! Strength training is crucial for a healthy body, but also offers many mental health benefits. Research has found that strength training, even just two days per week, may help reduce stress, anxiety and depression. At Farrell's, we use HIIT, strength training and kickboxing in our fitness classes for the best results. Schedule your free week at your local FXB to try our group fitness classes now!">
Five Tips to Get (and Keep!) Motivated
Establishing goals is a crucial portion of the healthy living we teach at FXB. Can't seem to stick to fitness and nutrition goals? Here are five tips to keep motivated.
How to Keep Motivated After Setting Goals Now that you’ve settled on your why, here are some good tips to help you remain working to meet your goals! Make it Part of Your Routine This seems uncomplicated, but creating new ways can be difficult. It takes three weeks to make a habit. Whatever your goal, make time to chip away at it every day. If you want to exercise first thing, put it on your calendar. If you want to meal plan every Sunday, add it in your datebook. 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 actions. For instance, if you want to finish a marathon, you begin training by running one mile a day–not 26! Follow this same method every time to establish a new goal. Lay it out in smaller tasks that will lead you to the final goal. Make it Exciting There’s no reason you can’t have fun during the process! Fun is not your opponent–actually, it can be a fantastic energizer. Set aside time to acknowledge your work. With all new obligations, you will learn and grow along the way. And if your assignments are extremely challenging, treat yourself once you’ve completed them! Think About the Finish Line Make a mental image of yourself completing your goals: What does it appear like? How do you feel in that minute? Making a mental image is a great tool that can help keep you on schedule and motivated while working toward your goal. It’s a very valuable method when your assignments are hard. Stay Consistent Take constant action every single day–even if you don’t want to. Some days you may take massive action, while other days you might take not as much action. That’s OK! The important part is to remain consistent. Sign Up for a Free Week We’re more than just a gym at FXB Overland Park. We’re a goal-oriented bunch in regard to 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 Overland Park
Following healthy habits can be hard 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 accomplish your long-term nutrition and fitness goals.
4 Helpful Tips to Navigate the Holiday Season 1. Set Your Alarm Clock Tackle your workout immediately when you get up if your schedule permits it. The last few months of the year are busy, but it’s better to tick your workout off your to-do list—instead of telling yourself you’ll make it up another day. 2. Plan Your Meals It’s easier to plan your meals a few days beforehand, 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. Contact us to get your copy. If you’re eating at a restaurant during the weekend, change your meals during the week to keep your nutrition proportioned. 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-rich 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. 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. Drop 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. Rest 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 want 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 entire packet of brining mix. 3. Take a Cozy Break Grab your favorite blanket, find a cozy spot and take a nap. A 30-minute nap is reinvigorating and helps you remain healthy during the busy holiday season. If you need help sleeping, 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 Don’t forget to find joy in the upcoming busy season. Schedule a supper with loved ones Reduce your daily stress by spending time on Sundays meal planning Relax when you need it Build Healthy Habits Today with FXB Now is the time to get going on building healthy habits to carry you through the holidays. At Farrell’s Overland Park, we’ll instruct you on nutrition, exercise and more. Get started today by claiming your free week of classes with us.">