It's Lower Body Day

Let Our Strength Training and Kickboxing Classes in Our Gym Transform Your Life in 10 Weeks. Guaranteed.

Farrell's eXtreme Bodyshaping is so much more than a fitness center. It’s a family. A motivation center. With Farrell's Ames, you’ll get a wonderful workout, nutrition coaching, and the support system you need to meet your goals and improve your life. You’ll feel better—physically and emotionally!

Live with Power and Purpose.
Everyone comes to Farrell’s for different reasons. But our common goals unite us as a family. You’ll experience positive change, achieving personal milestones you thought were out of reach. That’s what we call living Life at Level 10®! Be inspired by what our members say. Then write your own success story.
Morgan R.
Morgan R., Ames, IA
“I used to struggle with my mental and physical health. I love Farrell's because it gives me an outlet of release where I can just "leave it all on the mat" and feel incredible afterwards it's addictive!”
Sarah T.
Sarah T., Cedar Rapids, IA
“A few of the other 10-weekers in my class and I had become pretty good friends. Turns out some of us were even neighbors and had never met! We all still work out together to this day!”
Lindsey R.
Lindsey R., South Des Moines, IA
“I knew that my chances of success for lifetime of healthy choices were high with Farrell's.”
Try a Week for Free

Experience the Farrell's difference for yourself. Join us for a no cost week of fitness classes and you'll get why we say Results are Typical®.

10-Week Challenge

Are you ready to make the changes you've always wanted? We start sessions several times a year —and the next session starts soon!

Next session begins:
January 11 - March 21, 2020

Meet the Farrell's Ames Team

No matter where you are on your fitness journey, our team is here to help. Everyone here started with their 10-Week Challenge—just like you. Our head coach is here to help you reach your goals, along with our professionally certified instructors. You'll have a personal coach, and the support of fellow Farrell's members.

Life at Level 10® Blog
Our blog is a one-stop resource for tools for your success. You can read incredible transformation stories and find nutritional information, wellness tips, and more to support you on your journey.
How to Stay on Track During the Holidays in Ames
Following healthy habits can be hard during the holiday season. Build 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 check 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 ahead of time, 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 pick up your copy. If you’re eating out during the weekend, adjust 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 daily 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 a simple 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. Place the chicken in a large stockpot with cold water and ice until the chicken is fully submerged. Pour brine into the stockpot and stir to consistently 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 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 whole packet of brining mix. 3. Take a Cozy Break Get your favorite blanket, find a comfortable 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 falling asleep, check out the Calm app. You’ll rest calmly 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 family Decrease your everyday 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 creating healthy habits to carry you through the holidays. At Farrell’s Ames, we’ll instruct you on nutrition, exercise and more. Get started now by claiming your free week of classes with us.">
How Exercise Affects Heart Health
Routine cardio exercise is essential for maintaining 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 healthier by increasing your heart rate. Your heart pumps extra blood to your muscles as your heart rate goes up. The additional blood flow leads to a bigger volume of blood returning to your heart. Over time, the larger blood volume enlarges the left ventricle, which is responsible for distributing oxygen-rich blood throughout your body. Your heart cavity can now hold and distribute a increased 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 Ames, we track how effective your workout is. We use Myzone, the industry-leading heart rate monitor, to measure exertion 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 periods. Active recovery periods are kept at 60-70 percent intensity. Related: Why HIIT is Good for Losing Weight and Burning Fat 3. Nutrition Cardio exercise isn’t the only way to keep your heart working well. Nutrition also plays an essential part 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 regular check-ups with your doctor! Related: Carbs—Too Little or Too Much? Strengthen Your Heart with Farrell’s Adequate nutrition and frequent exercise are necessary for maintaining a healthy heart. Get started by signing up for a free week at Farrell’s Ames.">