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Life at Level 10® Blog

4 Tips for Choosing Reasonable Fitness Goals
Following resolutions is difficult. Discover how you can make and meet fitness goals this year with assistance from Farrell's West Des Moines.
FXB West Des Moines can Help You Achieve Your Weight Loss Goals in the Gym
Determining New Years resolutions isn't challenging. Following them is hard. Discover how you can achieve your health goals with the aid of Farrell's.
Try these five methods to reach and maintain your weight loss goals. 1. Consume Half Your Weight in Ounces Keeping appropriately hydrated is key to your weight loss goals. For optimal hydration, attempt to drink at least half your body weight in ounces every day. For instance, if your weight is 150 pounds, you should drink 75 ounces of water every day. Toting a reusable water bottle with you and using a notification on your phone is a great option to keep on track. If you don’t enjoy unflavored water, make it tastier by enhancing it with fresh fruit! Our preferred combinations are blueberry/lemon and cucumber/lime. Refilling your water bottle is also a great moment to stand up and go for a walk if you’ve been sedentary for a couple of hours. 2. Get Plenty of Sleep Getting enough Zs is essential for weight loss. It’s even more beneficial than eating right and exercising! Lack of sleep influences your body in a variety of ways. When we’re drowsy, we desire processed food more! UC Berkeley researchers learned rich foods are “significantly more desirable” when you haven’t experienced adequate sleep. Not enough sleep impacts brain activity and decision-making, researchers determined, which might 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 plan what you’re consuming with our tried-and-true nutrition plans. You’ll get these simple meal plans as part of your 10-Week Challenge. Enough sleep also: Boosts attention and output Boosts your exercise performance Lessens your risk of heart disease and stroke Improves your mental health Builds your immune system Make sure you allow yourself time to get ready for bed in the evening without your phone. It’s essential to make sleep a priority in your regular schedule. 3. Let Your Body Rest Making time for routine time off from your fitness routine—at least two rest days per week—permits your body to recharge. When you allow your body rest you: Help prevent muscle exhaustion Reduce your risk of injury Enhance your performance in the gym Even your hormones Because all of these benefits improve your exercise, you’ll see results sooner! In spite of the fact you’re taking a break from your HIIT and strength training exercises, it doesn’t mean you can’t be active! Here are several low-intensity tips to keep yourself moving: Use the stairs instead of the elevator Stretch each hour while you’re working 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 could be risky and is hard to maintain. If you find yourself wanting a motive throughout your fitness journey, look at our best tips for getting (and being!) on track. Remember to give yourself a break and be kind to yourself. Since everyone is diverse, everybody will see forward motion at contrasting times in their health and weight loss journey. And that’s fine! Take your rest days and reflect on how far you’ve gone forward. It’s essential to recognize that daily you’re flourishing and becoming more improved than you were before! 5. Combine HIIT and Strength Training Switching high-intensity interval training (HIIT) with strength training is a fantastic method to build lean muscle while burning more calories while you’re not working out. HIIT workouts create an afterburn reaction by speeding up your metabolic rate. Simply put, you carry on with burning calories after ending your class—even when resting on the couch! HIIT also builds muscle and boosts your metabolism. That means you burn more fat and calories in the time after a HIIT workout than you do following a run! Besides HIIT, strength training is a great way to gain lean muscle while burning body fat. You can work with resistance bands, dumbbells or your own bodyweight! Strength training is essential for a conditioned body, but also has several mental health perks. Studies have shown that strength training, even only two days a week, may help combat stress, anxiety and depression. At Farrell's, we use HIIT, strength training and kickboxing in our workout classes for the best outcome. Book your free week at your area FXB to try our group fitness classes right away!">
Five Tips to Get (and Remain!) Motivated
Establishing goals is a critical part of the healthy way of living we teach at FXB. Struggling to stick to fitness and nutrition goals? Here are five tips to remain motivated.
How to Keep Motivated After Setting Goals Now that you’ve established your why, here are some fantastic tips to help you keep motivated to achieve your goals! Make it Part of Your Routine This seems easy, but making new routines can be challenging. It takes about a month to make a habit. Whatever your goal, schedule time to work on it once a day. If you want to work out first thing, add it on your calendar. If you want to plan your meals every Sunday, add it in your agenda. With three weeks of following it, it will become a component of your regular routine. Keep it Simple Divide your goals into smaller, more achievable actions. As an example, if you want to run a marathon, you start training by running one mile a day–not 26! Follow this same technique every time to set a new goal. Lay it out in easier objectives that will lead you to the last goal. Make it Fun There’s no reason you can’t have fun during the process! Fun is not your opponent–actually, 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 especially difficult, reward yourself once you’ve finished them! Keep the Finish Line in Mind Develop a mental picture of yourself achieving your goals: What does it appear like? How do you feel in that moment? Visualization is a powerful aid that can help keep you on track and inspired while working toward your goal. It’s a very valuable technique when your assignments are challenging. Remain Consistent Take consistent action every day–even if you’re not in the mood. Some days you may take massive action, while other days you might take less action. That’s OK! The key is to keep consistent. Sign Up for a Free Week We’re more than just a fitness center at FXB West Des Moines. We’re a goal-driven bunch as far as to fitness and nutrition. Discover more by signing up for a free week with us.">
How Exercise Affects Heart Health
Routine cardio exercise is critical for supporting a healthy heart. Learn about three easy ways you can improve your cardiovascular health. Start 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 goes up. The extra 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 distributing oxygen-rich blood throughout your body. Your heart cavity can now keep and distribute a increased 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 West Des Moines, we track how effective your workout is. We use Myzone, the industry-leading heart rate monitor, to measure exertion during class. Exertion levels are monitored throughout class to optimize member results.  Our certified instructors keep class between 80-90 percent exertion during high-intensity periods. 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 an important function 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 Good nutrition and routine exercise are essential for maintaining a healthy heart. Get started by registering for a free week at Farrell’s West Des Moines.">