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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.
Achieve Your Weight Loss Goals in the Gym with FXB Rochester
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 Exercise Affects Heart Health
Frequent cardio exercise is critical for keeping a healthy heart. Discover 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 stronger by upping your heart rate. Your heart pumps more blood to your muscles as your heart rate increases. The increased blood flow causes a higher volume of blood returning to your heart. Over time, the larger blood volume enlarges the left ventricle, which is responsible for sending oxygen-rich blood throughout your body. Your heart cavity can now hold 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 Rochester, we track how effective your workout is. We use Myzone, the industry-leading heart rate monitor, to measure exertion during class. Exertion levels are watched 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 fitness isn’t the only way to keep your heart working well. Nutrition also plays an important part 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 regular check-ups with your doctor! Related: Carbs—Too Little or Too Much? Strengthen Your Heart with Farrell’s Adequate nutrition and routine exercise are necessary for maintaining a healthy heart. Get started by signing up for a free week at Farrell’s Rochester.">