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Life at Level 10® Blog

4 Tips for Making Realistic Fitness Goals
Keeping resolutions is difficult. Learn how you can choose and meet fitness goals this year with assistance from Farrell's Denver.
FXB Denver can Help You Meet Your Weight Loss Goals in the Gym
Setting New Years resolutions is easy. Keeping them is tricky. Learn how you can achieve your wellness goals with the aid of Farrell's.
Try these five approaches to achieve and support your weight loss goals. 1. Sip Half Your Weight in Ounces Staying properly hydrated is essential to your weight loss goals. For peak hydration, shoot to consume no less than half your body weight in ounces daily. For example, if your weight is 150 pounds, you need to sip 75 ounces of water daily. Having a refillable water bottle with you and setting an alarm on your phone is a great method to keep on plan. If you don’t love unflavored beverages, make it tastier by flavoring it with fresh fruit! Our most-liked mixes are blueberry/lemon and cucumber/lime. Topping off your water bottle is also a fantastic time to get up and go for a walk if you’ve been sedentary for awhile. 2. Get Plenty of Sleep Sleep is essential for losing weight. It’s twice as important than healthy eating and exercising! Not getting enough sleep impacts your body in a lot of ways. When we’re exhausted, we crave junk food more! UC Berkeley researchers determined rich foods are “significantly more desirable” when you haven’t had ample sleep. Not enough sleep alters brain activity and decision-making, researchers determined, which may answer why people who sleep too little tend to be heavier. When you get adequate sleep, you’re more liable to make healthy food picks. At Farrell's, we make it simple to choose what you’re eating with our proven nutrition plans. You’ll receive these straightforward meal plans as part of your 10-Week Challenge. Enough sleep also: Improves concentration and efficiency Boosts your workout performance Lowers your risk of heart disease and stroke Aids your mental health Builds your immune system Make sure you allow yourself time to get ready for bed at night without your computer. It’s important to make sleep top of the list in your daily routine. 3. Give Your Body Time to Rest Taking routine days off from your fitness program—at least two rest days each week—enables your body to recover. When you let your body recover you: Help avoid muscle fatigue Decrease your chance of getting injured Improve your performance while you exercise Equalize your hormones Given that all of these advantages assist your fitness routine, you’ll notice results more quickly! Though you’re resting from your HIIT and strength training fitness classes, it doesn’t mean you can’t remain active! Here are three low-impact options to keep yourself working: Climb the stairs as opposed to the elevator Stretch each hour at work Enjoy a walk with your spouse after you eat 4. Be Patient With Yourself Good things take more than just a few days. Rapid weight loss could be dangerous and is unsustainable. If you find yourself needing a motive during your fitness journey, check out our best tips for getting (and keeping!) motivated. Don’t forget to give yourself a break and be patient with yourself. Because everybody is different, people will have progress at differing times in their health and weight loss journey. And that’s normal! Enjoy your rest days and reflect on how far you’ve progressed. It’s essential to recognize that daily you’re growing and becoming better than you were the day before! 5. Combine HIIT and Strength Exercises Alternating high-intensity interval training (HIIT) with strength exercise is a great approach to enhance lean muscle while burning additional calories while you’re resting. HIIT classes make an afterburn reaction by speeding up your metabolic rate. Simply put, you keep burning calories after finishing your exercise—even while resting on the couch! HIIT also builds muscle and revs up your metabolism. That means you burn more fat and calories in the day after a HIIT workout than you do after running! Besides HIIT, strength training is a great approach to add lean muscle while burning body fat. You can work with resistance bands, dumbbells or your own bodyweight! Strength training is important for a conditioned body, but also has a number of mental health benefits. Research has determined that strength training, even only two days per week, may help fight stress, anxiety and depression. At Farrell's, we add HIIT, strength training and kickboxing in our group fitness classes for the maximum effect. Book your free week at your local FXB to experience our group fitness classes now!">
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.">