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Life at Level 10® Blog

4 Tips for Setting Reachable Fitness Goals
Sticking to resolutions is challenging. Discover how you can choose and reach fitness goals this year with help from Farrell's Oldsmar.
FXB Oldsmar can Help You Reach Your Weight Loss Goals in the Gym
Choosing New Years resolutions is simple. Sticking to them is tricky. Learn how you can meet your health goals with the help of Farrell's.
Try these five ways to hit and maintain your weight loss goals. 1. Consume Half Your Weight in Ounces Remaining appropriately hydrated is critical to your weight loss goals. For peak hydration, attempt to consume no less than half your body weight in ounces every day. As an example, if your weight is 150 pounds, you should drink 75 ounces of water every day. Having a reusable water bottle with you and using a reminder on your phone is a good option to stay on plan. If you don’t like nonflavored beverages, spice it up by enhancing it with juicy fruit! Our most-liked combinations are blueberry/lemon and cucumber/lime. Filling up your water bottle is also a fantastic moment to move around and stretch your legs if you’ve been sitting for most of the day. 2. Get Sufficient Sleep Sleep is important for losing weight. It’s twice as beneficial than eating healthy and exercising! Insufficient sleep impacts your body in many ways. When we’re tired, we want junk food more! UC Berkeley researchers learned high-calorie foods are “significantly more desirable” when you haven’t gotten sufficient sleep. Not enough sleep changes brain activity and decision-making, researchers found, which might solve why people who sleep less tend to be overweight. When you sleep enough, you’re more liable to make good food choices. At Farrell's, we make it quick to plan what you’re consuming with our tried-and-true nutrition plans. You’ll be given these simple meal plans as part of your 10-Week Challenge. Enough sleep also: Enhances focus and output Increases your exercise performance Lessens your risk of heart disease and stroke Improves your mental health Strengthens your immune system Be sure to give yourself time to wind down at night without screen time. It’s important to make sleep a concern in your daily schedule. 3. Give Your Body Time to Rest Taking routine days off from your workout schedule—at minimum two rest days each week—allows your body to repair. When you give your body rest you: Help avoid muscle tiredness Decrease your risk of getting injured Enhance your performance during workouts Balance your hormones Given that all of these benefits boost your exercise, you’ll see results sooner! Though you’re taking a break from your HIIT and strength training fitness classes, it doesn’t mean you can’t stay moving! Here are three light ideas to keep your muscles working: Take the stairs as opposed to the elevator Stretch each hour during work Do a walk with your spouse after you eat 4. Give Yourself Time Good things take longer than a couple of weeks. Quick weight loss can be risky and is difficult to manage long-term. If you find yourself requiring inspiration while on your fitness journey, look at our best tips for getting (and keeping!) determined. Remember to give yourself mercy and be kind to yourself. Since each individual is diverse, people will see headway at different steps in their fitness and weight loss journey. And that’s completely acceptable! Use your rest days and think about how far you’ve gone forward. It’s crucial to know that each day you’re flourishing and becoming more improved than you were the day before! 5. Combine HIIT and Strength Exercises Alternating high-intensity interval training (HIIT) with strength exercise is a good way to enhance lean muscle while burning additional calories while you’re not exercising. HIIT classes make an afterburn effect by speeding up your metabolic rate. Put simply, you keep burning calories after completing your workout—even during relaxing on the couch! HIIT also enhances 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 after a run! Along with HIIT, strength training is a fantastic way to add lean muscle while burning body fat. You can strength train with resistance bands, dumbbells or your own bodyweight! Strength training is essential for a healthy body, but also provides a number of mental health perks. Studies have found that strength training, even merely two days weekly, may help fight stress, anxiety and depression. At Farrell's, we add HIIT, strength training and kickboxing in our group fitness classes for the best effect. Schedule your free week at your area FXB to experience our group fitness classes now!">
Five Tips to Get (and Keep!) Motivated
Setting goals is a key portion of the healthy lifestyle we teach at FXB. Struggling to stick to fitness and nutrition goals? Here are five tips to stay motivated.
How to Keep Motivated After Setting Goals Now that you’ve established your why, here are some good tips to help you keep energized to reach your goals! Make it Part of Your Routine This sounds simple, but creating new ways can be difficult. It takes three weeks to make a habit. Regardless of your goal, set aside time to work on it daily. If you want to get your workout done first thing, schedule it on your calendar. If you want to meal plan every Sunday, pencil it in your planner. With three weeks of consistency, it will become a piece of your everyday routine. Keep it Straightforward Divide your goals into smaller, more manageable actions. For example, if you want to complete a marathon, you initiate training by running one mile a day–not 26! Take this same method every time to establish a new goal. Lay it out in smaller assignments that will lead you to the final goal. Make it Fun There’s no reason you can’t like the process! Fun is not your foe–actually, it can be a fantastic energizer. Take the time to acknowledge your work. With all new obligations, you will learn and grow along the way. And if your tasks are especially difficult, reward yourself once you’ve completed them! Keep the Finish Line in Mind Develop a mental photo of yourself completing your goals: What does it appear like? How do you feel in that minute? Visualization is a powerful aid that can help keep you on track and motivated while working toward your objective. It’s an especially helpful method when your work is hard. Stay Consistent Take constant action every day–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 important part is to stay consistent. Sign Up for a Free Week We’re more than just a place to work out at FXB Oldsmar. We’re a goal-oriented community in regard to to fitness and nutrition. Discover more by signing up for a free week with us.">
How to Stay on Track During the Holidays in Oldsmar
Keeping 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 accomplish your long-term nutrition and fitness goals.
4 Helpful Tips to Navigate the Holiday Season 1. Set Your Alarm Clock Complete your workout first thing when you wake up if your schedule permits it. The last few months of the year are jam-packed, but it’s better to tick your workout off your to-do list—instead of telling yourself you’ll make it up later. 2. Plan Your Meals It’s easier to plan your meals a few days ahead of time, instead of making poor 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 receive your copy. If you’re eating at a restaurant during the weekend, modify your meals the other days to keep your nutrition proportioned. 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-to-follow 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 underwater. Pour brine into the stockpot and stir to evenly distribute. Cover with a lid and refrigerate overnight. The following day, rinse the chicken before roasting it. Preheat oven to 350 degrees. Put 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 complete packet of brining mix. 3. Take a Cozy Break Grab your favorite blanket, find a cozy spot and take a nap. A 30-minute nap is rejuvenating and helps you stay healthy during the busy holiday season. If you need help getting to sleep, check out the Calm app. You’ll rest peacefully and wake to a pleasant chorus of birds, not an irritating phone alarm. 4. Enjoy the Season Commit to find joy in the upcoming busy season. Schedule a supper with loved ones Lower your everyday stress by spending time on Sundays meal planning Relax when you need it Build Healthy Habits Today with FXB Now is the time to get going on creating healthy habits to carry you through the holidays. At Farrell’s Oldsmar, we’ll instruct you on nutrition, exercise and more. Get started today by claiming your free week of classes with us.">