FXB Blog | Farrell's Extreme Bodyshaping - St. Paul
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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.
Achieve Your Weight Loss Goals in the Gym with FXB St. Paul
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 Exercise Affects Heart Health
Frequent cardio exercise is critical for supporting a healthy heart. Learn about three easy ways you can enhance your cardiovascular health. Kickstart 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 extra blood to your muscles as your heart rate goes up. The increased blood flow causes a higher volume of blood returning to your heart. Over time, the higher blood volume enlarges the left ventricle, which is responsible for pumping 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 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 St. Paul, we track how efficient your workout is. We use Myzone, the industry-leading heart rate monitor, to measure activity 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 intervals. Active recovery periods are maintained 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 healthy. Nutrition also plays an essential role 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 regular exercise are essential for maintaining a healthy heart. Get started by claiming your free week at Farrell’s St. Paul.">