Life at Level 10® Blog

4 Tips for Setting Achievable Fitness Goals
Keeping resolutions is challenging. Learn how you can choose and meet fitness goals this year with assistance from Farrell's Albertville.
Pair with FXB Albertville to Achieve Your Weight Loss Goals in the Gym
Making New Years resolutions is easy. Meeting them is difficult. Find out how you can achieve your wellness goals with the aid of Farrell's.
Try these five methods to hit and manage your weight loss goals. 1. Drink Half Your Weight in Ounces Staying properly hydrated is crucial to your weight loss goals. For optimal hydration, shoot to drink at least half your body weight in ounces daily. As an example, if you weigh 150 pounds, you ought to drink 75 ounces of water each day. Keeping a recyclable water bottle with you and setting an alarm on your phone is a great method to stay on goal. If you don’t enjoy nonflavored water, make it tastier by flavoring it with real fruit! Our favorite mixes are blueberry/lemon and cucumber/lime. Filling up your water bottle is also a fantastic moment to move around and get some exercise if you’ve been sitting for awhile. 2. Get Enough Sleep Counting sheep is crucial for slimming down. It’s even more beneficial than eating healthy and working out! Insufficient sleep affects your body in a variety of ways. When we’re tired, we desire processed food more! UC Berkeley researchers learned rich foods are “significantly more desirable” when you haven’t experienced sufficient sleep. Too little sleep alters brain activity and decision-making, researchers learned, which could answer why people who sleep too little tend to be heavier. When you get adequate sleep, you’re more likely to make good food selections. At Farrell's, we make it easy to determine what you’re consuming with our tried-and-true nutrition plans. You’ll be given these easy to understand meal plans as part of your 10-Week Challenge. Enough sleep also: Improves focus and output Boosts your exercise performance Decreases your chance of heart disease and stroke Aids your mental health Builds your immune system Be sure to give yourself time to wind down after dinner without your computer. It’s essential to make sleep top of the list in your daily agenda. 3. Take a Break Taking scheduled time off from your exercise routine—no less than two rest days each week—allows your body to repair. When you allow your body relax you: Help avoid muscle exhaustion Lower your possibility of injury Boost your performance in the gym Even your hormones Because all of these benefits boost your exercise, you’ll see results sooner! In spite of the fact you’re taking a day off from your HIIT and strength training exercises, it doesn’t mean you can’t be in motion! Here are several light options to keep yourself going: Take the stairs in place of the elevator Stretch every hour at work Do a walk with your kids in the evening 4. Be Patient With Yourself Good things take more than just a few days. Fast weight loss can be dangerous and is unsustainable. If you find yourself wanting motivation during your fitness journey, check out our best advice for getting (and keeping!) determined. Remember to give yourself a break and be patient with yourself. Because everybody is diverse, individuals will have headway at differing steps in their health and weight loss journey. And that’s okay! Take your rest days and reflect on how far you’ve progressed. It’s essential to know that daily you’re thriving and becoming better than you were before! 5. Include HIIT and Strength Exercises Rotating high-intensity interval training (HIIT) with strength workouts is a good approach to enhance lean muscle while burning extra calories while you’re not exercising. HIIT fitness classes develop an afterburn effect by speeding up your metabolic rate. In simple words, you continue burning calories after completing your class—even when watching TV on the couch! HIIT also enhances muscle and revs up your metabolism. That means you burn more fat and calories in the time at the end of a HIIT workout than you do following a run! Along with HIIT, strength training is a great approach to gain lean muscle while burning body fat. You can strength train with resistance bands, dumbbells or your own bodyweight! Strength training is crucial for a healthy body, but also offers several mental health benefits. Analysis has determined that strength training, even merely two days a week, may help fight stress, anxiety and depression. At Farrell's, we add HIIT, strength training and kickboxing in our workout classes for the best outcome. Sign up for a free week at your nearby FXB to experience our group fitness classes right away!">
Five Tips to Get (and Keep!) Motivated
Establishing goals is a critical piece of the healthy lifestyle we teach at FXB. Having trouble sticking to fitness and nutrition goals? Here are five tips to keep motivated.
How to Stay Motivated After Setting Goals Now that you’ve decided your why, here are some great ideas to help you stay working to achieve your goals! Make it Part of Your Schedule This sounds uncomplicated, but making new ways can be challenging. It takes about a month to develop a habit. No matter your goal, make time to make progress on it daily. If you want to get your workout done first thing, schedule it on your calendar. If you want to plan your food every Sunday, pencil it in your datebook. With three weeks of sticking to it, it will become a piece 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 start training by running one mile a day–not 26! Take this same technique every time to set a new goal. Lay it out in easier objectives that will lead you to the final goal. Make it Enjoyable There’s no reason you can’t enjoy the process! Fun is not the enemy–in reality, it can be a good motivator. Set aside time to be grateful for your work. With all new challenges, you will learn and grow as you progress. And if your tasks are particularly difficult, reward yourself once you’ve completed them! Visualize the Finish Line Develop a mental image of yourself completing your goals: What does it appear like? How do you feel in that moment? Visualization is a strong mechanism that can help keep you focused and inspired while working toward your objective. It’s an especially helpful approach when your assignments are challenging. Be Consistent Take constant action every single day–even if you don’t feel like it. Some days you may take huge action, while other days you might take not as much action. That’s OK! The key is to stay consistent. Sign Up for a Free Week We’re more than just a gym at FXB Albertville. We’re a goal-oriented community 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 Albertville
Following healthy habits can be tricky during the holiday season. Build 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 right away in the morning if your schedule allows it. The last few months of the year are jam-packed, but it’s better to cross your workout off your to-do list—instead of telling yourself you’ll make it up tomorrow. 2. Plan Your Meals It’s easier to plan your meals a few days beforehand, instead of making bad 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 get your copy. If you’re eating at a restaurant during the weekend, change your meals on weekdays 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 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. 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 uniformly distribute. Cover with a lid and refrigerate overnight. The following day, rinse the chicken before cooking it. Preheat oven to 350 degrees. Put 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 make your Thanksgiving turkey. If cooking turkey, use the whole packet of brining mix. 3. Take a Cozy Break Grab your favorite blanket, find a comfortable spot and take a nap. A 30-minute nap is refreshing and helps you remain healthy during the busy holiday season. If you need help sleeping, check out the Calm app. You’ll rest soundly and wake to a pleasant chorus of birds, not a loud phone alarm. 4. Enjoy the Season Don’t forget to find joy in the upcoming busy season. Schedule a dinner with friends Lower your weekday stress by spending time on Sundays meal planning Take a break 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 Albertville, we’ll teach you about nutrition, exercise and more. Get started now by claiming your free week of classes with us.">