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Life at Level 10® Blog

4 Tips for Choosing Reasonable Fitness Goals
Following resolutions is hard. Discover how you can set and achieve fitness goals today with help from Farrell's Mankato.
Partner with FXB Mankato to Achieve Your Weight Loss Goals in the Gym
Choosing New Years resolutions isn't challenging. Meeting them is difficult. Discover how you can reach your wellness goals with the help of Farrell's.
These are the five methods to reach and maintain your weight loss goals. 1. Drink Half Your Weight in Ounces Keeping properly hydrated is critical to your weight loss goals. For ideal hydration, aim to drink at least half your body weight in ounces daily. For example, if you are 150 pounds, you should drink 75 ounces of water every day. Keeping a reusable water bottle with you and using a notification on your phone is a good way to remain on plan. If you don’t enjoy unflavored water, make it more interesting by flavoring it with fresh fruit! Our preferred mixes are blueberry/lemon and cucumber/lime. Filling up your water bottle is also a fantastic opportunity to stand up and get some exercise if you’ve been sitting for most of the day. 2. Get Sufficient Sleep Sleep is critical for weight loss. It’s even more beneficial than eating healthy and working out! Insufficient sleep influences your body in a variety of ways. When we’re tired, we want unhealthy food more! UC Berkeley researchers determined fatty foods are “significantly more desirable” when you haven’t gotten enough sleep. Too little sleep alters brain activity and decision-making, researchers determined, which could answer why people who don’t get enough sleep tend to be heavier. When you get adequate sleep, you’re more inclined to make healthy food choices. At Farrell's, we make it simple to determine what you’re eating with our tried-and-true nutrition plans. You’ll receive these simple meal plans as part of your 10-Week Challenge. Sufficient sleep also: Boosts focus and productivity Increases your exercise performance Lessens your chance of heart disease and stroke Aids your mental health Builds your immune system Make sure you give yourself time to relax in the evening without your phone. It’s crucial to make sleep a priority in your daily routine. 3. Take a Break Having scheduled days off from your fitness routine—at least two rest days weekly—enables your body to recover. When you allow your body rest you: Help prevent muscle exhaustion Decrease your possibility of injury Boost your performance during workouts Even your hormones Given that all of these benefits boost your fitness routine, you’ll notice results sooner! Even though you’re taking a day off from your HIIT and strength training fitness classes, it doesn’t mean you can’t remain active! Here are a couple of low-impact options to keep yourself going: Use the stairs rather than the elevator Stretch hourly while you’re working Do a walk with your family after dinner 4. Be Kind to Yourself Good things take time. Fast weight loss could be risky and is hard to maintain. If you find yourself wanting motivation while on your fitness journey, check out our best advice for getting (and being!) determined. Don’t forget to give yourself mercy and be kind to yourself. Since everybody is diverse, individuals will experience progress at differing steps in their exercise and weight loss journey. And that’s completely acceptable! Take your rest days and think about how far you’ve come. It’s important to know that daily you’re thriving and becoming more improved than you were before! 5. Mix HIIT and Strength Training Rotating high-intensity interval training (HIIT) with strength training is a fantastic approach to enhance lean muscle while burning additional calories while you’re not working out. HIIT fitness classes create an afterburn reaction by boosting your metabolic rate. In simple words, you continue burning calories after ending your exercise—even while resting on the couch! HIIT also enhances muscle and boosts your metabolism. That means you burn more fat and calories in the day at the end of a HIIT workout than you do after jogging! Along with HIIT, strength training is a fantastic approach to gain lean muscle while burning body fat. You can work with resistance bands, dumbbells or your own bodyweight! Strength training is essential for a healthy body, but also has several mental health perks. Analysis has found that strength training, even just two days a week, may help combat stress, anxiety and depression. At Farrell's, we use HIIT, strength training and kickboxing in our workout classes for the maximum effect. Sign up for a free week at your nearby FXB to experience our group fitness classes today!">
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.">