It's Upper Body Day

Life at Level 10® Blog

4 Tips for Making Realistic Fitness Goals
Keeping resolutions is difficult. Find out how you can make and achieve fitness goals today with guidance from Farrell's Stillwater.
Meet Your Weight Loss Goals in the Gym with FXB Stillwater
Choosing New Years resolutions is easy. Sticking to them is hard. Learn how you can reach your wellness goals with the assistance of Farrell's.
Try these five ways to reach and maintain your weight loss goals. 1. Consume Half Your Weight in Ounces Keeping well hydrated is key to your weight loss goals. For optimal hydration, aim to consume no less than half your body weight in ounces each day. As an example, if you are 150 pounds, you need to consume 75 ounces of water every day. Toting a refillable water bottle with you and setting a reminder on your phone is a great option to stay on goal. If you don’t love nonflavored water, make it tastier by flavoring it with fresh fruit! Our favorite blends are blueberry/lemon and cucumber/lime. Filling up your water bottle is also a good moment to move around and go for a walk if you’ve been sitting for most of the day. 2. Get Plenty of Sleep Counting sheep is important for slimming down. It’s even more necessary than healthy eating and working out! Insufficient sleep impacts your body in a variety of ways. When we’re fatigued, we desire unhealthy food more! UC Berkeley researchers determined high-calorie foods are “significantly more desirable” when you haven’t experienced adequate sleep. Insufficient sleep impacts brain activity and making decisions, researchers determined, which could explain why people who don’t get enough sleep tend to weigh too much. When you get enough sleep, you’re more inclined to make healthy food selections. At Farrell's, we make it fast to plan what you’re consuming with our tested nutrition plans. You’ll be given these easy to understand meal plans as part of your 10-Week Challenge. Adequate sleep also: Boosts attention and productivity Improves your workout performance Lowers your risk of heart disease and stroke Assists your mental health Builds your immune system Make sure you permit yourself time to get ready for bed in the evening without your phone. It’s essential to make sleep top of the list in your regular agenda. 3. Let Your Body Rest Having scheduled days off from your workout program—at least two rest days each week—enables your body to recover. When you allow your body rest you: Help prevent muscle tiredness Reduce your chance of getting hurt Improve your performance during workouts Balance your hormones Because all of these advantages improve your exercise, you’ll notice results faster! Just because you’re taking a break from your HIIT and strength training workouts, it doesn’t mean you can’t be active! Here are several low-impact options to keep your muscles going: Use the stairs in place of the elevator Stretch each hour at work Do a walk with your kids after you eat 4. Be Patient With Yourself Good things take time. Quick weight loss can be unsafe and is hard to maintain. If you find yourself needing inspiration throughout your fitness journey, look at our best ideas for getting (and keeping!) on track. Make sure to give yourself grace and be patient with yourself. Because each person is diverse, individuals will experience progress at different times in their exercise and weight loss journey. And that’s okay! Use your rest days and reflect on how far you’ve come. It’s essential to recognize that every day you’re thriving and becoming stronger than you were the day before! 5. Include HIIT and Strength Training Rotating high-intensity interval training (HIIT) with strength workouts is a good way to increase lean muscle while burning more calories while you’re not working out. HIIT fitness classes create an afterburn effect by speeding up your metabolic rate. Simply put, you keep burning calories after finishing your workout—even while watching TV on the couch! HIIT also builds muscle and revs up your metabolism. That means you burn more fat and calories in the day at the end of a HIIT workout than you do following running! Along with HIIT, strength training is a good process to add lean muscle while burning body fat. You can work with resistance bands, dumbbells or your own bodyweight! Strength training is important for a healthy body, but also offers several mental health benefits. Studies have determined that strength training, even merely two days weekly, may help fight stress, anxiety and depression. At Farrell's, we mix HIIT, strength training and kickboxing in our fitness classes for the maximum outcome. Book your free week at your nearby FXB to try our group fitness classes now!">
Five Tips to Get (and Keep!) Motivated
Establishing goals is a critical piece 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 keep motivated.
How to Remain Motivated After Determining Goals Now that you’ve established your why, here are some fantastic suggestions to help you stay energized to achieve your goals! Make it Part of Your Routine This sounds uncomplicated, but establishing new ways can be challenging. It takes about a month to develop a habit. Whatever your goal, make time to chip away at it daily. If you want to exercise first thing, schedule it on your calendar. If you want to plan your meals every Sunday, pencil it in your planner. With three weeks of following it, it will become a component of your daily routine. Keep it Simple Portion your goals into smaller, more possible assignments. For example, if you want to complete a marathon, you start training by running one mile a day–not 26! Take this same technique every time to make a new goal. Reduce it into smaller objectives that will lead you to the final goal. Make it Exciting There’s no reason you can’t have fun during the process! Having a good time is not your opponent–in reality, it can be a great driving force. Make time to to appreciate your work. With all new responsibilities, you will learn and grow as you progress. And if your tasks are especially difficult, pamper yourself once you’ve completed them! Visualize the Finish Line Create a mental picture of yourself achieving your goals: What does it look like? How do you feel in that instant? Creating a mental picture is a great aid that can help keep you on schedule and inspired while working toward your goal. It’s a particularly valuable technique when your tasks are challenging. Be Consistent Take consistent action every single day–even if you’re not in the mood. Some days you may take a lot of action, while other days you might take not as much 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 Stillwater. We’re a goal-motivated 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 Stillwater
Following 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 reach your long-term nutrition and fitness goals.
4 Helpful Tips to Navigate the Holiday Season 1. Set Your Alarm Clock Tackle your workout first thing in the morning if your schedule permits it. The last few months of the year are hectic, 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 bad decisions when you’re hungry and without a dinner plan. Our Simple Meal Plan makes grocery shopping and meal planning straightforward. Contact us to get your copy. If you’re eating at a restaurant during the weekend, adjust your meals during the week to keep your nutrition as balanced as possible. 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 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. Sprinkle 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. Place the chicken in a large stockpot with cold water and ice until the chicken is fully covered. 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. Place 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 prefer it browned. Remove from oven and let the chicken rest for 15-20 minutes. You can also follow this recipe to make your Thanksgiving turkey. If cooking turkey, use the complete packet of brining mix. 3. Take a Cozy Break Get your favorite blanket, find a cozy spot and take a nap. A 30-minute nap is rejuvenating and helps you keep healthy during the busy holiday season. If you need help falling asleep, check out the Calm app. You’ll rest calmly and wake to a pleasant chorus of birds, not a loud phone alarm. 4. Enjoy the Season Remember to find joy in the upcoming busy season. Schedule a supper with family Lower your daily stress by spending time on Sundays meal planning Rest when you need it Build Healthy Habits Today with FXB Now is the time to start creating healthy habits to carry you through the holidays. At Farrell’s Stillwater, we’ll show you how to manage nutrition, exercise and more. Get started right away by claiming your free week of classes with us.">