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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 Exercise Affects Heart Health
Routine cardio exercise is critical for keeping 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 sends more blood to your muscles as your heart rate goes higher. 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 distributing oxygen-rich blood throughout your body. Your heart cavity can now retain 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 Stillwater, we track how productive your workout is. We use Myzone, the industry-leading heart rate monitor, to gauge effort during class. Exertion levels are recorded throughout class to maximize member results.  Our certified instructors keep class between 80-90 percent exertion during high-intensity intervals. Active recovery periods are set 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 important part 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 regular check-ups with your doctor! Related: Carbs—Too Little or Too Much? Strengthen Your Heart with Farrell’s Good nutrition and regular exercise are essential for maintaining a healthy heart. Get started by registering for a free week at Farrell’s Stillwater.">