It's Upper Body Day

Life at Level 10® Blog

Categories
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.">
How Exercise Affects Heart Health
Routine cardio exercise is essential for maintaining a healthy heart. Discover three easy ways you can enhance your cardiovascular health. Start your healthy habits 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 makes your heart stronger by raising your heart rate. Your heart sends extra blood to your muscles as your heart rate increases. The extra blood flow results in a higher volume of blood returning to your heart. Over time, the increased blood volume enlarges the left ventricle, which is responsible for distributing oxygen-rich blood throughout your body. Your heart cavity can now keep and distribute a larger volume of blood, even when you’re not exercising. This lowers your blood pressure and lessens 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 Overland Park, we track how effective your workout is. We use Myzone, the industry-leading heart rate monitor, to record effort during class. Exertion levels are recorded throughout class to improve member results.  Our certified instructors keep 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 healthy. Nutrition also plays an important function 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 annual 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 claiming your free week at Farrell’s Overland Park.">
Why HIIT is Good for Losing Weight and Burning Fat
HIIT workouts are proven to be the best method to lose weight and burn fat. Plus, they don't take a lot of time, so they fit your schedule. Want to attend a HIIT class? Try a week on us at your local FXB.
12 Benefits of HIIT HIIT exercises are quick and fit with for your life. Even better is how your body responds after the workout. These exercises lead to afterburn by expanding your metabolic rate. Simply put, you torch calories after ending your workout—even while relaxing on the couch! HIIT routines increase muscle and improve your metabolism. This helps your body burn fat for longer periods of time. Here are 12 more benefits of HIIT: Burns more calories more quickly Enhances endurance Strengthens cardiovascular health Improves blood vessel activity Promotes blood sugar regulation Increases oxygen consumption Reduces resting heart rate and blood pressure Reverses age-related muscle decline Stimulates human growth hormone creation Builds fast-twitch muscles Promotes brain function Lessens anxiety and depression Related: What is Strength Training and Why is it Important? 12-Minute HIIT Workout You Can Do at Home Not close to a Farrell’s? No problem! We’ve made an easy-to-follow yet effective HIIT workout you can do almost anywhere. No equipment necessary! Do each exercise for 45 seconds, then rest 15 seconds between each set. 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, increase 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 an enjoyable and effective workout? Look at group fitness HIIT classes at a Farrell’s near you!">