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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 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 increasing 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.">