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Life at Level 10® Blog

4 Tips for Choosing Realistic Fitness Goals
Keeping resolutions is hard. Learn how you can determine and meet fitness goals this year with guidance from Farrell's Rochester.
FXB Rochester can Help You Reach Your Weight Loss Goals in the Gym
Determining New Years resolutions is easy. Meeting them is hard. Learn how you can achieve your fitness goals with the assistance of Farrell's.
These are the five ways to hit and manage your weight loss goals. 1. Consume Half Your Weight in Ounces Keeping appropriately hydrated is important to your weight loss goals. For optimal hydration, attempt to consume no less than half your body weight in ounces every day. As an example, if you weigh 150 pounds, you ought to consume 75 ounces of water each day. Keeping a refillable water bottle with you and having a reminder on your phone is a good option to keep on plan. If you don’t enjoy unflavored water, make it more interesting by enhancing it with juicy fruit! Our most-liked combinations are blueberry/lemon and cucumber/lime. Filling up your water bottle is also a good opportunity to move around and go for a walk if you’ve been seated for a couple of hours. 2. Get Sufficient Sleep Counting sheep is critical for weight loss. It’s all the more important than healthy eating and exercising! Not getting enough sleep impacts your body in a variety of ways. When we’re drowsy, we desire processed food more! UC Berkeley researchers determined fatty foods are “significantly more desirable” when you haven’t experienced enough sleep. Too little sleep changes brain activity and making a decision, researchers learned, which could explain why people who sleep too little tend to be heavier. When you get adequate sleep, you’re more liable to make nutritious food choices. At Farrell's, we make it quick to choose what you’re having with our tested nutrition plans. You’ll receive these straightforward meal plans as part of your 10-Week Challenge. Enough sleep also: Improves concentration and output Improves your fitness performance Lessens your chance of heart disease and stroke Improves your mental health Benefits your immune system Ensure you give yourself time to wind down at night without your TV. It’s crucial to make sleep top of the list in your everyday routine. 3. Let Your Body Rest Taking scheduled days off from your workout routine—no less than two rest days weekly—enables your body to recharge. When you let your body relax you: Help avoid muscle exhaustion Reduce your chance of injury Improve your performance while you exercise Balance your hormones Due to the fact that all of these perks help your workouts, you’ll get results faster! Just because you’re resting from your HIIT and strength training fitness classes, it doesn’t mean you can’t stay in motion! Here are several low-intensity tips to keep your muscles going: Use the stairs instead of the elevator Stretch each hour during work Do a walk with your spouse in the evening 4. Be Kind to Yourself Good things take more than just a few days. Fast weight loss may be risky and is unsustainable. If you find yourself needing motivation during your fitness journey, check out our best advice for getting (and staying!) motivated. Remember to give yourself a break and be patient with yourself. As each individual is different, individuals will see headway at differing times in their exercise and weight loss journey. And that’s completely acceptable! Enjoy your rest days and remember how far you’ve gone forward. It’s crucial to recognize that each day you’re growing and becoming more improved than you were the day before! 5. Mix HIIT and Strength Exercises Alternating high-intensity interval training (HIIT) with strength exercise is a good approach to increase lean muscle while burning extra calories while you’re resting. HIIT fitness classes make an afterburn reaction by speeding up your metabolic rate. Simply put, you keep burning calories after completing your exercise—even when resting on the couch! HIIT also enhances muscle and revs up your metabolism. That means you burn more fat and calories in the time at the end of a HIIT workout than you do after running! In addition to HIIT, strength training is a good process to gain lean muscle while burning body fat. You can use resistance bands, dumbbells or your own bodyweight! Strength training is crucial for a conditioned body, but also offers several mental health advantages. Studies have found that strength training, even merely two days a week, may help fight stress, anxiety and depression. At Farrell's, we use HIIT, strength training and kickboxing in our group fitness classes for the best outcome. Schedule your free week at your area FXB to join our group fitness classes right away!">
Five Tips to Get (and Stay!) Motivated
Finalizing goals is a critical piece of the healthy living we teach at FXB. Having trouble sticking to fitness and nutrition goals? Here are five tips to stay motivated.
How to Stay Motivated After Determining Goals Now that you’ve decided your why, here are some great suggestions to help you remain energized to reach your goals! Make it Part of Your Routine This seems simple, but making new routines can be challenging. It takes 21 days to make a habit. Regardless of your goal, set aside time to work on it daily. If you want to exercise in the morning, schedule it on your calendar. If you want to plan your meals every Sunday, write it in your agenda. With three weeks of consistency, it will become a piece of your regular routine. Keep it Easy Break your goals into smaller, more possible actions. For instance, if you want to complete a marathon, you start training by running one mile a day–not 26! Follow this same technique every time to set a new goal. Reduce it into simpler objectives that will lead you to the last goal. Make it Enjoyable There’s no reason you can’t like the process! Having an enjoyable time is not the enemy–in reality, it can be a great motivator. Set aside time to be grateful for your work. With all new obligations, you will learn and grow along the way. And if your assignments are extremely hard, pamper yourself once you’ve accomplished them! Think About the Finish Line Develop a mental image of yourself accomplishing your goals: What does it appear like? How do you feel in that instant? Making a mental image is a powerful mechanism that can help keep you on track and energized while working toward your end result. It’s an especially helpful method when your work is difficult. Be Consistent Take the same action daily–even if you’re not in the mood. Some days you may take huge 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 fitness center at FXB Rochester. We’re a goal-driven community 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 Rochester
Sticking to 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 reach your long-term nutrition and fitness goals.
4 Helpful Tips to Navigate the Holiday Season 1. Set Your Alarm Clock Tackle your workout immediately when you wake up if your schedule has room for it. The last few months of the year are jam-packed, 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 unhealthy 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 pick up your copy. If you’re eating out 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 an everyday meal plan you can customize: Breakfast: healthy protein shake Lunch: nutrient-dense salad with fresh veggies and protein Dinner: chicken with a salad, acorn squash or sweet potato Here’s an easy 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 roasting 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 complete packet of brining mix. 3. Take a Cozy Break Grab your favorite blanket, find a comfortable spot and take a nap. A 30-minute nap is rejuvenating and helps you keep healthy during the busy holiday season. If you need help getting to sleep, check out the Calm app. You’ll rest soundly and wake to a pleasant chorus of birds, not a loud phone alarm. 4. Enjoy the Season Commit to find joy in the upcoming busy season. Schedule a supper with loved ones Lower your weekday stress by spending time on Sundays meal planning Take a break when you need it Build Healthy Habits Today with FXB Now is the time to start making healthy habits to carry you through the holidays. At Farrell’s Rochester, we’ll teach you about nutrition, exercise and more. Get started right away by claiming your free week of classes with us.">