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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 R Plaza 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 R Plaza.
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 R Plaza, 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 R Plaza, 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 Exercise Affects Heart Health
Frequent cardio exercise is critical for supporting a healthy heart. Learn about three easy ways you can improve your cardiovascular health. Start 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 strengthens your heart by upping your heart rate. Your heart sends extra blood to your muscles as your heart rate goes up. The additional blood flow leads to a higher volume of blood returning to your heart. Over time, the larger blood volume enlarges the left ventricle, which is responsible for sending oxygen-rich blood throughout your body. Your heart cavity can now keep and distribute a larger volume of blood, even when you’re resting. This lowers your blood pressure and decreases 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 Omaha, we track how effective your workout is. We use Myzone, the industry-leading heart rate monitor, to measure activity during class. Exertion levels are watched throughout class to maximize member results.  Our certified instructors keep class between 80-90 percent exertion during high-intensity sets. Active recovery periods are set 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 working well. Nutrition also plays a crucial 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 essential for maintaining a healthy heart. Get started by registering for a free week at Farrell’s Omaha.">