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Five Tips to Get (and Keep!) Motivated
Finalizing goals is a key piece of the healthy way of living we teach at FXB. Having trouble sticking to fitness and nutrition goals? Here are five tips to remain motivated.
How to Remain Motivated After Finalizing Goals Now that you’ve settled on your why, here are some good suggestions to help you stay working to achieve your goals! Make it Part of Your Schedule This seems simple, but establishing new routines can be difficult. It takes about a month to develop a habit. Whatever your goal, set aside time to make progress on it every day. If you want to get your workout done when you wake up, put it on your calendar. If you want to plan your meals every Sunday, add it in your datebook. With three weeks of following it, it will become a component of your everyday routine. Keep it Straightforward Break your goals into smaller, more possible actions. For instance, if you want to complete a marathon, you begin training by running one mile a day–not 26! Follow this same approach every time to establish a new goal. Reduce it into easier tasks that will lead you to the final goal. Make it Fun There’s no reason you can’t enjoy the process! Fun is not your opponent–in fact, it can be a good motivator. Set aside time to be grateful for your work. With all new obligations, you will learn and grow during the journey. And if your assignments are extremely challenging, treat yourself once you’ve accomplished them! Think About the Finish Line Develop a mental image of yourself accomplishing your goals: What does it resemble? How do you feel in that moment? Creating a mental picture is a great aid that can help keep you focused and inspired while working toward your goal. It’s a very valuable method when your assignments are hard. Be Consistent Take constant action daily–even if you don’t want to. Some days you may take huge action, while other days you might take less action. That’s OK! The important part is to remain consistent. Sign Up for a Free Week We’re more than just a place to work out at FXB Denver. We’re a goal-oriented bunch when it comes to fitness and nutrition. Learn more by signing up for a free week with us.">
How to Stay on Track During the Holidays in Denver
Sticking to healthy habits can be difficult 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 Complete your workout first thing in the morning if your schedule has room for it. The last few months of the year are hectic, but it’s better to tick your workout off your to-do list—instead of telling yourself you’ll make it up later. 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 nearly effortless. Contact us to get your copy. If you’re eating at a restaurant during the weekend, adjust your meals during the week to keep your nutrition in check. Related: 6 Reasons Why Farrell’s Nutrition Works Sample Weekday Meal Plan Here’s an example of a weekly meal plan you can customize: Breakfast: healthy protein shake Lunch: nutrient-filled 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. 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 evenly 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 prefer 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 entire packet of brining mix. 3. Take a Cozy Break Locate your favorite blanket, find a comfy spot and take a nap. A 30-minute nap is reinvigorating and helps you remain healthy during the busy holiday season. If you need help sleeping, check out the Calm app. You’ll rest calmly and wake to a pleasant chorus of birds, not an irritating phone alarm. 4. Enjoy the Season Don’t forget to find joy in the upcoming busy season. Schedule a supper with friends Decrease your everyday stress by spending time on Sundays meal planning Rest when you need it Build Healthy Habits Today with FXB Now is the time to begin building healthy habits to carry you through the holidays. At Farrell’s Denver, we’ll instruct you on nutrition, exercise and more. Get started right away by claiming your free week of classes with us.">
How Exercise Affects Heart Health
Frequent cardio exercise is important for keeping a healthy heart. Learn about three easy ways you can increase your cardiovascular health. Kickstart 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 makes your heart healthier by raising your heart rate. Your heart pumps extra blood to your muscles as your heart rate increases. The increased blood flow causes a bigger volume of blood returning to your heart. Over time, the higher blood volume enlarges the left ventricle, which is responsible for sending oxygen-rich blood throughout your body. Your heart cavity can now retain and distribute a larger volume of blood, even when you’re at rest. 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 Denver, 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 maximize member results.  Our certified instructors keep class between 80-90 percent exertion during high-intensity intervals. Active recovery periods are maintained 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 strong. Nutrition also plays a crucial 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 regular exercise are important for maintaining a healthy heart. Get started by signing up for a free week at Farrell’s Denver.">
Why HIIT is Good for Losing Weight and Burning Fat
HIIT workouts are recognized as the best approach to lose weight and burn fat. Plus, they're short, so they work with your calendar. Want to go to a HIIT class? Try week at no cost at your local FXB.
12 Benefits of HIIT HIIT classes are quick and work with for your routine. Even better is how your body acts after class is over. These exercises lead to afterburn by raising your metabolic rate. Simply put, you torch calories after finishing your workout—even while laying on the couch! HIIT workouts build muscle and boost your metabolism. This helps your body burn fat for increased periods of time. Here are 12 more benefits of HIIT: Burns more calories more quickly Builds endurance Strengthens cardiovascular functions Improves blood vessel capacity Promotes blood sugar stability Increases oxygen intake Reduces resting heart rate and blood pressure Undoes age-related muscle decline Encourages human growth hormone creation Builds fast-twitch muscles Promotes brain function Fights anxiety and depression Related: What is Strength Training and Why is it Important? 12-Minute HIIT Workout You Can Do at Home Not close to a Farrell’s? No problem! We’ve made an easy-to-follow yet effective HIIT workout you can do in your living room. And you don’t need any equipment! Perform each exercise for 45 seconds, then rest 15 seconds between each movement. Do 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’re looking to burn body fat, increase muscle and better your cognitive health, HIIT is for you. Plus, it packs all the benefits of other exercises into fast, convenient workouts. Want to get started with a fun and effective workout? Explore group fitness HIIT classes at a Farrell’s near you!">