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Life at Level 10® Blog

4 Tips for Choosing Reachable Fitness Goals
Following resolutions is difficult. Discover how you can set and reach fitness goals this year with help from Farrell's Omaha.
Achieve Your Weight Loss Goals in the Gym with FXB Omaha
Making New Years resolutions isn't challenging. Meeting them is hard. Discover how you can meet your health goals with the help of Farrell's.
Here are the five ways to achieve and support your weight loss goals. 1. Consume Half Your Weight in Ounces Keeping appropriately hydrated is important to your weight loss goals. For peak hydration, attempt to consume no less than half your body weight in ounces every day. For instance, if you are 150 pounds, you need to consume 75 ounces of water each day. Toting a reusable water bottle with you and having an alarm on your phone is a great option to remain on track. If you don’t love plain beverages, make it tastier by enhancing it with juicy fruit! Our favorite blends are blueberry/lemon and cucumber/lime. Filling up your water bottle is also a good opportunity to move around and go for a walk if you’ve been sedentary for awhile. 2. Get Sufficient Sleep Getting enough Zs is crucial for losing weight. It’s all the more beneficial than eating healthy and exercising! Insufficient sleep impacts your body in a lot of ways. When we’re drowsy, we want processed food more! UC Berkeley researchers found high-calorie foods are “significantly more desirable” when you haven’t experienced adequate sleep. Not enough sleep impacts brain activity and making a decision, researchers determined, which may explain why people who sleep too little tend to be overweight. When you sleep enough, you’re more inclined to make nutritious food picks. At Farrell's, we make it simple to choose what you’re consuming with our tested nutrition plans. You’ll get these straightforward meal plans as part of your 10-Week Challenge. Adequate sleep also: Improves focus and efficiency Boosts your workout performance Lessens your risk of heart disease and stroke Assists your mental health Builds your immune system Make sure you give yourself time to wind down at night without your computer. It’s crucial to make sleep top of the list in your regular schedule. 3. Give Your Body Time to Rest Having regular days off from your exercise program—no less than two rest days each week—allows your body to repair. When you give your body relax you: Help prevent muscle exhaustion Reduce your risk of injury Improve your performance in the gym Equalize your hormones Due to the fact that all of these advantages boost your fitness routine, you’ll notice results more quickly! Just because you’re taking a break from your HIIT and strength training exercises, it doesn’t mean you can’t stay moving! Here are a few low-impact tips to keep your body going: Take the stairs rather than the elevator Stretch every hour at work Enjoy a walk with your family in the evening 4. Give Yourself Time Good things take more than just a few days. Quick weight loss could be unsafe and is unsustainable. If you find yourself needing a motive while on your fitness journey, look at our best tips for getting (and staying!) determined. Don’t forget to give yourself mercy and be compassionate to yourself. Because everyone is unique, everybody will see headway at differing times in their exercise and weight loss journey. And that’s okay! Enjoy your rest days and think about how far you’ve gone forward. It’s essential to know that every day you’re growing and becoming stronger than you previously were! 5. Combine HIIT and Strength Exercises Rotating high-intensity interval training (HIIT) with strength workouts is a fantastic method to increase lean muscle while burning additional calories at rest. HIIT classes make an afterburn reaction by boosting your metabolic rate. In simple terms, you continue burning calories after ending your class—even during relaxing on the couch! HIIT also creates muscle and speeds 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! In addition to HIIT, strength training is a great process to get lean muscle while burning body fat. You can use resistance bands, dumbbells or your own bodyweight! Strength training is important for a conditioned body, but also has several mental health advantages. Research has determined that strength training, even merely two days per week, may help reduce stress, anxiety and depression. At Farrell's, we use HIIT, strength training and kickboxing in our group fitness classes for the maximum effect. Book your free week at your local FXB to try our group fitness classes now!">
Five Tips to Get (and Stay!) Motivated
Finalizing 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 stay motivated.
How to Remain Motivated After Determining Goals Now that you’ve decided your why, here are some fantastic tips to help you remain working to achieve your goals! Make it Part of Your Routine This appears easy, but establishing new practices can be difficult. It takes about a month to make a habit. Regardless of your goal, make time to chip away at it daily. If you want to exercise in the morning, schedule it on your calendar. If you want to plan your meals every Sunday, add it in your datebook. With three weeks of consistency, it will become a part of your everyday routine. Keep it Easy Divide your goals into smaller, more manageable actions. For example, if you want to complete a marathon, you begin training by running one mile a day–not 26! Use this same method every time to set a new goal. Break it down into smaller objectives that will lead you to the last goal. Make it Fun There’s no reason you can’t have fun during the process! Having an enjoyable time is not your opponent–in fact, it can be a great motivator. Take the time to acknowledge your work. With all new responsibilities, you will learn and grow during the journey. And if your work is extremely difficult, pamper yourself once you’ve finished them! Think About the Finish Line Create a mental image of yourself completing your goals: What does it resemble? How do you feel in that moment? Creating a mental picture is a powerful aid that can help keep you on schedule and inspired while working toward your goal. It’s an especially helpful method when your work is difficult. Be Consistent Take consistent action every day–even if you don’t want to. Some days you may take a lot of action, while other days you might take a lesser amount of action. That’s OK! The important part is to keep consistent. Sign Up for a Free Week We’re more than just a gym at FXB Omaha. We’re a goal-oriented bunch 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 Omaha
Sticking to healthy habits can be tricky 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 Tackle your workout first thing when you wake up if your schedule has room for 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 tomorrow. 2. Plan Your Meals It’s easier to plan your meals a few days in advance, instead of making unhealthy 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 out during the weekend, adjust 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 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. 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 evenly 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 prefer it browned. Remove from oven and let the chicken rest for 15-20 minutes. You can also follow this recipe to bake your Thanksgiving turkey. If cooking turkey, use the complete packet of brining mix. 3. Take a Cozy Break Locate your favorite blanket, find a comfy spot and take a nap. A 30-minute nap is rejuvenating 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 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 Reduce your daily stress by spending time on Sundays meal planning Rest when you need it Build Healthy Habits Today with FXB Now is the time to start making healthy habits to carry you through the holidays. At Farrell’s Omaha, we’ll show you how to manage nutrition, exercise and more. Get started today by claiming your free week of classes with us.">