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Five Tips to Get (and Remain!) Motivated
Setting goals is a critical part of the healthy living we teach at FXB. Struggling to stick to fitness and nutrition goals? Here are five tips to keep motivated.
How to Keep Motivated After Setting Goals Now that you’ve established your why, here are some great tips to help you keep motivated to reach your goals! Make it Part of Your Regimen This appears simple, but making new routines can be challenging. It takes 21 days to develop a habit. Whatever your goal, schedule time to make progress on it daily. If you want to get your workout done in the morning, add 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 component of your regular routine. Keep it Simple Divide your goals into smaller, more manageable assignments. For example, if you want to run a marathon, you start training by running one mile a day–not 26! Use this same method every time to make a new goal. Reduce it into simpler assignments that will lead you to the last goal. Make it Enjoyable There’s no reason you can’t enjoy the process! Fun is not your opponent–in reality, it can be a good driving force. Set aside time to be grateful for your work. With all new responsibilities, you will learn and grow along the way. And if your tasks are particularly challenging, reward yourself once you’ve accomplished them! Keep the Finish Line in Mind Make a mental picture of yourself completing your goals: What does it look like? How do you feel in that minute? Visualization is a powerful mechanism that can help keep you focused and inspired while working toward your goal. It’s an especially useful technique when your assignments are difficult. Remain Consistent Take constant action daily–even if you don’t feel like it. 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 keep consistent. Sign Up for a Free Week We’re more than just a gym at FXB Mankato. We’re a goal-oriented group in regard to to fitness and nutrition. Find out more by signing up for a free week with us.">
How to Stay on Track During the Holidays in Mankato
Keeping healthy habits can be tricky during the holiday season. Enhance your habits now by signing up for a free week of fitness classes at Farrell's. We'll teach you how to achieve your long-term nutrition and fitness goals.
4 Helpful Tips to Navigate the Holiday Season 1. Set Your Alarm Clock Do your workout immediately in the morning if your schedule permits 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 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 pick up your copy. If you’re eating out during the weekend, modify your meals on weekdays to keep your nutrition proportioned. 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-to-follow 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 submerged. Pour brine into the stockpot and stir to uniformly distribute. Cover with a lid and refrigerate overnight. The following day, rinse the chicken before baking 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 cook your Thanksgiving turkey. If cooking turkey, use the whole 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 refreshing and helps you keep 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 an annoying phone alarm. 4. Enjoy the Season Remember to find joy in the upcoming busy season. Schedule a dinner with friends Decrease your daily stress by spending time on Sundays meal planning Relax when you need it Build Healthy Habits Today with FXB Now is the time to get going on creating healthy habits to carry you through the holidays. At Farrell’s Mankato, we’ll teach you about nutrition, exercise and more. Get started today by claiming your free week of classes with us.">
How Exercise Affects Heart Health
Regular cardio exercise is critical for supporting a healthy heart. Discover three easy ways you can improve your cardiovascular health. Start 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 makes your heart stronger by raising your heart rate. Your heart deploys additional blood to your muscles as your heart rate increases. The increased blood flow results in a larger 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 hold and distribute a higher volume of blood, even when you’re resting. 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 Mankato, we track how productive your workout is. We use Myzone, the industry-leading heart rate monitor, to gauge exertion during class. Exertion levels are watched throughout class to optimize member results.  Our certified instructors keep class between 80-90 percent exertion during high-intensity sets. Active recovery periods are kept 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 a crucial 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 Adequate nutrition and routine exercise are important for maintaining a healthy heart. Get started by signing up for a free week at Farrell’s Mankato.">
Why HIIT is Good for Losing Weight and Burning Fat
HIIT workouts have been verified as the best way to lose weight and burn fat. Plus, they're quick, so they fit your lifestyle. Want to attend a HIIT class? Try free week at your local FXB.
12 Benefits of HIIT HIIT workouts are short and are convenient for your routine. Even better is how your body acts after you’re done. These classes spark afterburn by increasing your metabolic rate. Simply put, you keep burning calories after ending your workout—even while relaxing on the couch! HIIT routines build muscle and speed up your metabolism. This helps your body burn fat for extended periods of time. Here are 12 more benefits of HIIT: Burns more calories in less time Creates endurance Strengthens cardiovascular functions Improves blood vessel capacity Promotes blood sugar regulation Increases oxygen use Lowers resting heart rate and blood pressure Negates age-related muscle decline Stimulates human growth hormone generation Expands fast-twitch muscles Promotes brain function Helps anxiety and depression Related: What is Strength Training and Why is it Important? 12-Minute HIIT Workout You Can Do at Home Not by a Farrell’s? No problem! We’ve developed a basic yet effective HIIT workout you can do in your living room. And you don’t need any equipment! Do each exercise for 45 seconds, then rest 15 seconds between each set. Repeat this circuit twice. Jump Squats Push-ups Burpees Alternating Side Lunges Mountain Climbers Plank Related: 6 Reasons Why Farrell’s Nutrition Works! Lose Weight and Burn Fat with FXB If you want to burn body fat, build muscle and improve your cognitive health, HIIT is for you. Plus, it packs all the benefits of other exercises into quick, convenient workouts. Need to get started with a likable and effective workout? Check out group fitness HIIT classes at a Farrell’s near you!">