FXB Blog | Farrell's eXtreme Body Shaping
It's Lower Body Day

Life at Level 10® Blog

4 Tips for Choosing Reasonable Fitness Goals
Following resolutions is difficult. Find out how you can determine and achieve fitness goals today with guidance from Farrell's St. Paul.
FXB St. Paul can Help You Meet Your Weight Loss Goals in the Gym
Determining New Years resolutions isn't challenging. Accomplishing them is hard. Learn how you can reach your fitness goals with the assistance of Farrell's.
Here are the five methods to achieve and maintain your weight loss goals. 1. Sip Half Your Weight in Ounces Remaining appropriately hydrated is key to your weight loss goals. For ideal hydration, attempt to consume at least half your body weight in ounces every day. For instance, if your weight is 150 pounds, you should drink 75 ounces of water each day. Keeping a refillable water bottle with you and using a notification on your phone is a fantastic option to keep on track. If you don’t like nonflavored drinks, make it tastier by enhancing it with real fruit! Our most-liked mixes are blueberry/lemon and cucumber/lime. Filling up your water bottle is also a good moment to get up and get some exercise if you’ve been sitting for most of the day. 2. Get Sufficient Sleep Sleep is crucial for slimming down. It’s even more beneficial than eating healthy and working out! Insufficient sleep affects your body in a lot of ways. When we’re sleepy, we desire unhealthy food more! UC Berkeley researchers learned high-calorie foods are “significantly more desirable” when you haven’t had adequate sleep. Not enough sleep changes brain activity and making decisions, researchers determined, which may answer why people who sleep less tend to be overweight. When you sleep enough, you’re more liable to make good food selections. At Farrell's, we make it simple to determine what you’re eating with our proven nutrition plans. You’ll get these simple meal plans as part of your 10-Week Challenge. Adequate sleep also: Improves concentration and efficiency Increases your workout performance Decreases your chance of heart disease and stroke Assists your mental health Builds your immune system Be sure to allow yourself time to wind down in the evening without your computer. It’s important to make sleep a priority in your everyday routine. 3. Let Your Body Rest Taking regular time off from your fitness routine—at minimum two rest days each week—enables your body to recharge. When you allow your body rest you: Help prevent muscle fatigue Reduce your possibility of getting hurt Improve your performance during workouts Equalize your hormones Because all of these advantages boost your workouts, you’ll get results faster! Even though you’re resting from your HIIT and strength training fitness classes, it doesn’t mean you can’t remain in motion! Here are a few light ideas to keep yourself going: Climb the stairs in place of the elevator Stretch hourly at work Do a walk with your kids after you eat 4. Be Kind to Yourself Good things take more than just a few days. Fast weight loss could be risky and is hard to maintain. If you find yourself requiring inspiration during your fitness journey, look at our top advice for getting (and staying!) on track. Don’t forget to give yourself mercy and be kind to yourself. Since each individual is unique, individuals will experience headway at contrasting times in their fitness and weight loss journey. And that’s fine! Use your rest days and think about how far you’ve progressed. It’s essential to recognize that each day you’re growing and becoming better than you were before! 5. Include HIIT and Strength Exercises Rotating high-intensity interval training (HIIT) with strength exercise is a great approach to increase lean muscle while burning more calories while you’re resting. HIIT fitness classes develop an afterburn reaction by increasing your metabolic rate. Put simply, you keep burning calories after finishing your class—even while relaxing on the couch! HIIT also builds muscle and boosts your metabolism. That means you burn more fat and calories in the day following a HIIT workout than you do after a run! Along with HIIT, strength training is a good approach to gain lean muscle while burning body fat. You can work with resistance bands, dumbbells or your own bodyweight! Strength training is critical for a conditioned body, but also offers several mental health perks. Analysis has determined that strength training, even just two days per week, may help combat stress, anxiety and depression. At Farrell's, we use HIIT, strength training and kickboxing in our fitness classes for the best outcome. Sign up for a free week at your local FXB to try our group fitness classes today!">
Five Tips to Get (and Stay!) Motivated
Finalizing goals is a critical part of the healthy way of living we teach at FXB. Can't seem to stick to fitness and nutrition goals? Here are five tips to stay motivated.
How to Keep Motivated After Setting Goals Now that you’ve decided your why, here are some great suggestions to help you keep motivated to meet your goals! Make it Part of Your Routine This seems easy, but creating new ways can be hard. It takes about a month to make a habit. No matter your goal, set aside time to make progress on it daily. If you want to exercise first thing, put it on your calendar. If you want to plan your food every Sunday, pencil it in your planner. With three weeks of consistency, it will become a part of your daily routine. Keep it Simple Divide your goals into smaller, more manageable assignments. For example, if you want to finish a marathon, you begin training by running one mile a day–not 26! Use this same technique every time to make a new goal. Lay it out in smaller tasks that will lead you to the last goal. Make it Fun There’s no reason you can’t like the process! Having a good time is not your opponent–in fact, it can be a good energizer. Take the time to acknowledge your work. With all new obligations, you will learn and grow as you progress. And if your work is particularly challenging, treat yourself once you’ve finished them! Keep the Finish Line in Mind Create a mental image of yourself accomplishing your goals: What does it resemble? How do you feel in that minute? Creating a mental picture is a strong mechanism that can help keep you on schedule and inspired while working toward your objective. It’s a very helpful technique when your tasks are hard. Remain Consistent Take the same action daily–even if you’re not in the mood. Some days you may take huge action, while other days you might take a lesser amount of action. That’s OK! The key is to keep consistent. Sign Up for a Free Week We’re more than just a fitness center at FXB St. Paul. We’re a goal-driven bunch in regard to to fitness and nutrition. Learn more by signing up for a free week with us.">
How to Stay on Track During the Holidays in St. Paul
Sticking to healthy habits can be tricky 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 achieve your long-term nutrition and fitness goals.
4 Helpful Tips to Navigate the Holiday Season 1. Set Your Alarm Clock Tackle your workout immediately in the morning if your schedule allows 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 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 nearly effortless. Contact us to receive your copy. If you’re going out to eat during the weekend, adjust your meals during the week to keep your nutrition in check. 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-rich salad with fresh veggies and protein Dinner: chicken with a salad, acorn squash or sweet potato Here’s a simple 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. Stir 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 evenly distribute. Cover with a lid and refrigerate overnight. The following day, rinse the chicken before cooking 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 whole packet of brining mix. 3. Take a Cozy Break Locate your favorite blanket, find a cozy spot and take a nap. A 30-minute nap is reinvigorating and helps you stay healthy during the busy holiday season. If you need help getting to sleep, check out the Calm app. You’ll rest soundly and wake to a pleasant chorus of birds, not an annoying phone alarm. 4. Enjoy the Season Commit to find joy in the upcoming busy season. Schedule a dinner with loved ones Reduce your everyday 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 making healthy habits to carry you through the holidays. At Farrell’s St. Paul, we’ll teach you about nutrition, exercise and more. Get started right away by claiming your free week of classes with us.">