Life at Level 10® Blog

4 Tips for Making Reasonable Fitness Goals
Following resolutions is challenging. Discover how you can make and reach fitness goals this year with help from Farrell's Little Elm.
Partner with FXB Little Elm to Accomplish Your Weight Loss Goals in the Gym
Determining New Years resolutions isn't challenging. Meeting them is difficult. Find out how you can meet your fitness goals with the help of Farrell's.
Here are the five approaches to hit and maintain your weight loss goals. 1. Consume Half Your Weight in Ounces Remaining appropriately hydrated is important to your weight loss goals. For ideal hydration, attempt to drink at minimum half your body weight in ounces every day. For instance, if you weigh 150 pounds, you ought to drink 75 ounces of water daily. Toting a recyclable water bottle with you and setting a notification on your phone is a great option to keep on goal. If you don’t like nonflavored water, make it tastier by infusing it with real fruit! Our preferred combinations are blueberry/lemon and cucumber/lime. Filling up your water bottle is also a fantastic opportunity to move around and stretch your legs if you’ve been seated for awhile. 2. Get Sufficient Sleep Sleep is critical for slimming down. It’s twice as beneficial than healthy eating and working out! Not getting enough sleep affects your body in many ways. When we’re tired, we desire junk food more! UC Berkeley researchers learned fatty foods are “significantly more desirable” when you haven’t had sufficient sleep. Insufficient sleep alters brain activity and making a decision, researchers learned, which might explain why people who don’t get enough sleep tend to be overweight. When you sleep enough, you’re more inclined to make good food choices. At Farrell's, we make it easy to choose what you’re having with our proven nutrition plans. You’ll be given these straightforward meal plans as part of your 10-Week Challenge. Enough sleep also: Enhances focus and output Improves your workout performance Decreases your possibility of heart disease and stroke Assists your mental health Builds your immune system Make sure you allow yourself time to get ready for bed at night without your computer. It’s important to make sleep top of the list in your everyday schedule. 3. Take a Break Taking scheduled breaks from your workout schedule—no less than two rest days per week—allows your body to recover. When you let your body recover you: Help stop muscle tiredness Reduce your possibility of getting hurt Enhance your performance while you exercise Equalize your hormones Since all of these perks support your workouts, you’ll notice results sooner! Even though you’re taking a break from your HIIT and strength training exercises, it doesn’t mean you can’t be in motion! Here are a few low-intensity tips to keep your body working: Climb the stairs in place of the elevator Stretch every hour at work Do a walk with your spouse after dinner 4. Be Patient With Yourself Good things take longer than a couple of weeks. Fast weight loss can be risky and is hard to maintain. If you find yourself wanting inspiration while on your fitness journey, read our greatest advice for getting (and being!) determined. Remember to give yourself a break and be compassionate to yourself. Since everybody is different, people will have headway at differing times in their health and weight loss journey. And that’s normal! Enjoy your rest days and remember how far you’ve progressed. It’s crucial to recognize that daily you’re thriving and becoming stronger than you previously were! 5. Mix HIIT and Strength Workouts Alternating high-intensity interval training (HIIT) with strength training is a good way to build lean muscle while burning additional calories at rest. HIIT classes create an afterburn outcome by increasing your metabolic rate. In simple terms, you keep burning calories after ending your class—even when resting on the couch! HIIT also builds 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 following jogging! Besides HIIT, strength training is a great way to get lean muscle while burning body fat. You can strength train with resistance bands, dumbbells or your own bodyweight! Strength training is crucial for a conditioned body, but also offers several mental health benefits. Analysis has determined that strength training, even merely two days weekly, may help reduce stress, anxiety and depression. At Farrell's, we incorporate HIIT, strength training and kickboxing in our group fitness classes for the peak effect. Claim your free week at your nearby FXB to join our group fitness classes now!">
Five Tips to Get (and Remain!) Motivated
Finalizing goals is a crucial part of the healthy lifestyle we teach at FXB. Struggling to stick to fitness and nutrition goals? Here are five tips to remain motivated.
How to Stay Motivated After Setting Goals Now that you’ve settled on your why, here are some fantastic ideas to help you stay motivated to achieve your goals! Make it Part of Your Routine This seems uncomplicated, but creating new ways can be challenging. It takes about a month to create a habit. No matter your goal, schedule time to work on it daily. If you want to get your workout done in the morning, schedule it on your calendar. If you want to meal plan every Sunday, write it in your datebook. With three weeks of consistency, it will become a part of your daily routine. Keep it Straightforward Divide your goals into smaller, more possible assignments. For instance, if you want to finish a marathon, you initiate training by running one mile a day–not 26! Follow this same technique every time to establish a new goal. Lay it out in simpler tasks that will lead you to the final goal. Make it Exciting There’s no reason you can’t enjoy the process! Having an enjoyable time is not the enemy–actually, it can be a great driving force. Take the time to acknowledge your work. With all new responsibilities, you will learn and grow along the way. And if your tasks are extremely hard, treat yourself once you’ve completed them! Think About the Finish Line Develop a mental photo of yourself completing your goals: What does it appear like? How do you feel in that instant? Creating a mental picture is a strong tool that can help keep you on schedule and inspired while working toward your goal. It’s a very valuable method when your work is hard. Be Consistent Take the same action every day–even if you don’t feel like it. Some days you may take huge action, while other days you might take not as much action. That’s OK! The essential part is to remain consistent. Sign Up for a Free Week We’re more than just a place to work out at FXB Little Elm. We’re a goal-motivated community in regard to to fitness and nutrition. Learn more by signing up for a free week with us.">
How Exercise Affects Heart Health
Frequent cardio exercise is essential for supporting a healthy heart. Find out three easy ways you can improve your cardiovascular health. Begin your healthy habits 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 raising your heart rate. Your heart deploys additional blood to your muscles as your heart rate increases. The additional 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 pumping oxygen-rich blood throughout your body. Your heart cavity can now hold and distribute a larger volume of blood, even when you’re resting. 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 Little Elm, we track how effective your workout is. We use Myzone, the industry-leading heart rate monitor, to gauge effort during class. Exertion levels are recorded throughout class to maximize member results.  Our certified instructors keep class between 80-90 percent exertion during high-intensity sets. 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 essential role 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 annual check-ups with your doctor! Related: Carbs—Too Little or Too Much? Strengthen Your Heart with Farrell’s Proper nutrition and regular exercise are necessary for maintaining a healthy heart. Get started by registering for a free week at Farrell’s Little Elm.">