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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 Exercise Affects Heart Health
Routine cardio exercise is critical for keeping a healthy heart. Find out three easy ways you can increase your cardiovascular health. Begin your healthy way of life 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 raising your heart rate. Your heart deploys more blood to your muscles as your heart rate increases. The additional 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 hold and distribute a higher volume of blood, even when you’re resting. This lowers your blood pressure and lessens 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 Albertville, we track how productive your workout is. We use Myzone, the industry-leading heart rate monitor, to measure effort during class. Exertion levels are recorded throughout class to improve member results.  Our certified instructors keep class between 80-90 percent exertion during high-intensity sets. Active recovery periods are set at 60-70 percent intensity. Related: Why HIIT is Good for Losing Weight and Burning Fat 3. Nutrition Cardio exercise isn’t the only way to keep your heart healthy. Nutrition also plays an important 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 routine exercise are essential for maintaining a healthy heart. Get started by signing up for a free week at Farrell’s Albertville.">