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Life at Level 10® Blog

4 Tips for Choosing Practical Fitness Goals
Following resolutions is hard. Find out how you can set and achieve fitness goals now with assistance from Farrell's Urbandale.
FXB Urbandale can Help You Achieve Your Weight Loss Goals in the Gym
Choosing New Years resolutions isn't challenging. Accomplishing them is tough. Discover how you can reach your fitness goals with the aid of Farrell's.
Try these five methods to achieve and maintain your weight loss goals. 1. Sip Half Your Weight in Ounces Keeping appropriately hydrated is key to your weight loss goals. For optimal hydration, shoot to consume at least half your body weight in ounces every day. For example, if you weigh 150 pounds, you ought to sip 75 ounces of water every day. Toting a reusable water bottle with you and using an alarm on your phone is a great way to keep on plan. If you don’t love plain drinks, spice it up by enhancing it with fresh fruit! Our favorite combinations are blueberry/lemon and cucumber/lime. Refilling your water bottle is also a fantastic opportunity to move around and stretch your legs if you’ve been sedentary for most of the day. 2. Get Enough Sleep Sleep is essential for losing weight. It’s twice as important than eating healthy and working out! Insufficient sleep impacts your body in a lot of ways. When we’re fatigued, we desire junk food more! UC Berkeley researchers determined rich foods are “significantly more desirable” when you haven’t gotten sufficient sleep. Insufficient sleep changes brain activity and making a decision, researchers found, which might answer why people who don’t get enough sleep tend to weigh too much. When you sleep enough, you’re more liable to make good food picks. At Farrell's, we make it simple to choose what you’re having with our tried-and-true nutrition plans. You’ll receive these straightforward meal plans as part of your 10-Week Challenge. Enough sleep also: Boosts focus and productivity Boosts your exercise performance Decreases your risk of heart disease and stroke Improves your mental health Builds your immune system Ensure you give yourself time to wind down at night without screen time. It’s crucial to make sleep a priority in your regular routine. 3. Give Your Body Time to Rest Taking routine breaks from your workout program—at least two rest days per week—allows your body to recover. When you let your body rest you: Help avoid muscle tiredness Lower your chance of getting hurt Enhance your performance while you exercise Balance your hormones Due to the fact that all of these advantages improve your exercise, you’ll see results more quickly! Just because you’re taking a day off from your HIIT and strength training fitness classes, it doesn’t mean you can’t stay active! Here are a few low-impact ideas to keep your muscles moving: Take the stairs in place of the elevator Stretch hourly during work Enjoy a walk with your family in the evening 4. Be Patient With Yourself Good things take more than just a few days. Quick weight loss may be unsafe and is difficult to manage long-term. If you find yourself requiring a motive during your fitness journey, look at our greatest tips for getting (and being!) determined. Don’t forget to give yourself mercy and be compassionate to yourself. Since everybody is diverse, everybody will have progress at differing stages in their health and weight loss journey. And that’s okay! Take your rest days and think about how far you’ve progressed. It’s essential to realize that every day you’re flourishing and becoming better than you were before! 5. Include HIIT and Strength Training Switching high-intensity interval training (HIIT) with strength training is a great way to build lean muscle while burning additional calories while you’re not exercising. HIIT classes create an afterburn effect by boosting your metabolic rate. In simple terms, you continue burning calories after completing your class—even while resting on the couch! HIIT also builds muscle and boosts your metabolism. That means you burn more fat and calories in the day after a HIIT workout than you do after running! In addition to HIIT, strength training is a good way to gain lean muscle while burning body fat. You can strength train with resistance bands, dumbbells or your own bodyweight! Strength training is crucial for a fit body, but also has many mental health benefits. Analysis has found that strength training, even just two days per week, may help combat stress, anxiety and depression. At Farrell's, we incorporate HIIT, strength training and kickboxing in our workout classes for the peak effect. Schedule your free week at your area FXB to experience our group fitness classes today!">
Five Tips to Get (and Remain!) Motivated
Finalizing goals is a critical part of the healthy living we teach at FXB. Can't seem to stick to fitness and nutrition goals? Here are five tips to remain motivated.
How to Stay Motivated After Finalizing Goals Now that you’ve established your why, here are some fantastic tips to help you keep working to achieve your goals! Make it Part of Your Regimen This seems simple, but establishing new practices can be hard. It takes three weeks to make a habit. Whatever your goal, make time to work on it once a day. If you want to get your workout done in the morning, schedule it on your calendar. If you want to meal plan every Sunday, add it in your planner. With three weeks of sticking to it, it will become a part of your everyday routine. Keep it Straightforward Break your goals into smaller, more manageable assignments. For example, if you want to complete a marathon, you begin training by running one mile a day–not 26! Follow this same technique every time to establish a new goal. Reduce it into easier assignments that will lead you to the final goal. Make it Exciting There’s no reason you can’t like the process! Having an enjoyable time is not your foe–actually, it can be a good driving force. Make time to to acknowledge your work. With all new obligations, you will learn and grow during the journey. And if your tasks are extremely hard, reward yourself once you’ve accomplished them! Think About the Finish Line Develop a mental picture of yourself completing your goals: What does it look like? How do you feel in that moment? Visualization is a strong aid that can help keep you on track and inspired while working toward your end result. It’s an especially helpful method when your assignments are difficult. Remain Consistent Take consistent 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 essential part is to keep consistent. Sign Up for a Free Week We’re more than just a place to work out at FXB Urbandale. We’re a goal-motivated community when it comes 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 Urbandale
Sticking to healthy habits can be tricky 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 achieve your long-term nutrition and fitness goals.
4 Helpful Tips to Navigate the Holiday Season 1. Set Your Alarm Clock Tackle your workout right away in the morning if your schedule permits it. The last few months of the year are busy, but it’s better to tick your workout off your to-do list—instead of telling yourself you’ll make it up another day. 2. Plan Your Meals It’s easier to plan your meals a few days beforehand, 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 pick up your copy. If you’re eating at a restaurant during the weekend, change your meals on weekdays to keep your nutrition as balanced as possible. Related: 6 Reasons Why Farrell’s Nutrition Works Sample Weekday Meal Plan Here’s an example of a daily 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. Drop 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 baking it. Preheat oven to 350 degrees. Rest 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 like 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 whole packet of brining mix. 3. Take a Cozy Break Locate your favorite blanket, find a cozy spot and take a nap. A 30-minute nap is reinvigorating 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 Don’t forget to find joy in the upcoming busy season. Schedule a dinner with loved ones Decrease 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 begin creating healthy habits to carry you through the holidays. At Farrell’s Urbandale, we’ll show you how to manage nutrition, exercise and more. Get started today by claiming your free week of classes with us.">