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Life at Level 10® Blog

4 Tips for Creating Reasonable Fitness Goals
Following resolutions is challenging. Learn how you can make and achieve fitness goals now with help from Farrell's Andover.
FXB Andover can Help You Meet Your Weight Loss Goals in the Gym
Making New Years resolutions isn't challenging. Accomplishing them is hard. Discover how you can reach your fitness goals with the help of Farrell's.
Try these five approaches to reach and maintain your weight loss goals. 1. Sip Half Your Weight in Ounces Staying appropriately hydrated is important to your weight loss goals. For ideal hydration, shoot to drink at least half your body weight in ounces each day. For instance, if your weight is 150 pounds, you ought to sip 75 ounces of water daily. Having a reusable water bottle with you and using a notification on your phone is a good option to remain on plan. If you don’t like plain beverages, make it tastier by infusing it with real fruit! Our most-liked mixes are blueberry/lemon and cucumber/lime. Filling up your water bottle is also a good moment to get up and go for a walk if you’ve been seated for a couple of hours. 2. Get Plenty of Sleep Getting enough Zs is essential for slimming down. It’s all the more necessary than eating healthy and exercising! Not getting enough sleep influences your body in many ways. When we’re tired, we want junk food more! UC Berkeley researchers found high-calorie foods are “significantly more desirable” when you haven’t experienced sufficient sleep. Insufficient sleep alters brain activity and decision-making, researchers learned, which may solve why people who sleep less tend to weigh too much. When you get adequate sleep, you’re more liable to make healthy food selections. At Farrell's, we make it easy to plan what you’re having with our proven nutrition plans. You’ll be given these straightforward meal plans as part of your 10-Week Challenge. Sufficient sleep also: Boosts concentration and output Improves your exercise performance Decreases your risk of heart disease and stroke Aids your mental health Benefits your immune system Be sure to give yourself time to get ready for bed at night without your phone. It’s important to make sleep a priority in your regular agenda. 3. Take a Break Having routine breaks from your exercise program—no less than two rest days per week—enables your body to repair. When you give your body rest you: Help prevent muscle fatigue Lower your possibility of getting hurt Improve your performance during workouts Balance your hormones Given that all of these perks boost your exercise, you’ll have results faster! In spite of the fact you’re taking a day off from your HIIT and strength training workouts, it doesn’t mean you can’t stay moving! Here are a few low-intensity tips to keep your muscles working: Climb the stairs rather than the elevator Stretch every hour at work Enjoy a walk with your family after dinner 4. Be Kind to Yourself Good things take more than just a few days. Quick weight loss can be risky and is unsustainable. If you find yourself requiring a motive during your fitness journey, check out our best advice for getting (and being!) on track. Remember to give yourself mercy and be kind to yourself. As everyone is unique, people will have forward motion at differing times in their exercise and weight loss journey. And that’s fine! Take your rest days and reflect on how far you’ve progressed. It’s important to realize that daily you’re flourishing and becoming stronger than you previously were! 5. Include HIIT and Strength Exercises Alternating high-intensity interval training (HIIT) with strength training is a fantastic method to build lean muscle while burning more calories while you’re not exercising. HIIT fitness classes develop an afterburn outcome by boosting your metabolic rate. In simple terms, you continue burning calories after finishing your workout—even while resting on the couch! HIIT also creates muscle and revs up your metabolism. That means you burn more fat and calories in the 24 hours after a HIIT workout than you do at the end of running! Along with HIIT, strength training is a great process to add lean muscle while burning body fat. You can work with resistance bands, dumbbells or your own bodyweight! Strength training is crucial for a conditioned body, but also has several mental health benefits. Studies have shown that strength training, even just two days a week, may help combat stress, anxiety and depression. At Farrell's, we incorporate HIIT, strength training and kickboxing in our group fitness classes for the peak outcome. Book your free week at your nearby FXB to try our group fitness classes now!">
Five Tips to Get (and Remain!) Motivated
Finalizing goals is a key part of the healthy lifestyle we teach at FXB. Having trouble sticking to fitness and nutrition goals? Here are five tips to stay motivated.
How to Stay Motivated After Finalizing Goals Now that you’ve settled on your why, here are some good tips to help you keep motivated to reach your goals! Make it Part of Your Routine This appears simple, but creating new practices can be difficult. It takes about a month to create a habit. No matter your goal, set aside time to make progress on it daily. If you want to exercise first thing, put it on your calendar. If you want to plan your meals every Sunday, write it in your agenda. With three weeks of following it, it will become a part of your daily routine. Keep it Easy Portion your goals into smaller, more manageable actions. For instance, if you want to run a marathon, you initiate training by running one mile a day–not 26! Follow this same method every time to establish a new goal. Break it down into smaller objectives that will lead you to the overall goal. Make it Exciting There’s no reason you can’t enjoy the process! Fun is not the enemy–in fact, it can be a fantastic energizer. Make time to to be grateful for your work. With all new obligations, you will learn and grow as you progress. And if your assignments are especially hard, treat yourself once you’ve completed them! Think About the Finish Line Make a mental picture of yourself accomplishing your goals: What does it appear like? How do you feel in that instant? Visualization is a strong aid that can help keep you focused and energized while working toward your objective. It’s an especially valuable method when your tasks are hard. Remain Consistent Take consistent action every single day–even if you don’t feel like it. Some days you may take a lot of action, while other days you might take less action. That’s OK! The essential part is to stay consistent. Sign Up for a Free Week We’re more than just a gym at FXB Andover. We’re a goal-driven group 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 Andover
Sticking to healthy habits can be difficult during the holiday season. Strengthen 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 Do your workout right away 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 cross your workout off your to-do list—instead of telling yourself you’ll make it up tomorrow. 2. Plan Your Meals It’s easier to plan your meals a few days in advance, 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, adjust your meals on weekdays to keep your nutrition in check. Related: 6 Reasons Why Farrell’s Nutrition Works Sample Weekday Meal Plan Here’s an example of a weekly 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. Stir 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 underwater. Pour brine into the stockpot and stir to uniformly distribute. Cover with a lid and refrigerate overnight. The following day, rinse the chicken before cooking it. Preheat oven to 350 degrees. Place 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 make your Thanksgiving turkey. If cooking turkey, use the entire packet of brining mix. 3. Take a Cozy Break Get your favorite blanket, find a cozy spot and take a nap. A 30-minute nap is reinvigorating and helps you remain 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 an annoying phone alarm. 4. Enjoy the Season Don’t forget to find joy in the upcoming busy season. Schedule a dinner with family Reduce your everyday 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 building healthy habits to carry you through the holidays. At Farrell’s Andover, we’ll instruct you on nutrition, exercise and more. Get started today by claiming your free week of classes with us.">