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Life at Level 10® Blog

4 Tips for Making Reachable Fitness Goals
Sticking to resolutions is challenging. Discover how you can set and reach fitness goals in 2020 with guidance from Farrell's Ames.
FXB Ames can Help You Meet Your Weight Loss Goals in the Gym
Making New Years resolutions is simple. Accomplishing them is tricky. Find out how you can meet your health goals with the assistance of Farrell's.
Here are the five methods to reach and manage your weight loss goals. 1. Consume Half Your Weight in Ounces Keeping well hydrated is crucial to your weight loss goals. For peak hydration, attempt to consume no less than half your body weight in ounces each day. For example, if your weight is 150 pounds, you need to consume 75 ounces of water every day. Having a recyclable water bottle with you and having a notification on your phone is a great way to keep on plan. If you don’t enjoy unflavored beverages, spice it up by infusing it with real fruit! Our preferred combinations are blueberry/lemon and cucumber/lime. Topping off your water bottle is also a good opportunity to move around and get some exercise if you’ve been seated for awhile. 2. Get Sufficient Sleep Getting enough Zs is crucial for weight loss. It’s all the more important than eating right and physical exercise! Lack of sleep affects your body in many ways. When we’re drowsy, we desire processed food more! UC Berkeley researchers found rich foods are “significantly more desirable” when you haven’t had adequate sleep. Insufficient sleep impacts brain activity and making a decision, researchers learned, which may solve why people who don’t get enough sleep tend to weigh too much. When you get enough sleep, you’re more liable to make nutritious food choices. At Farrell's, we make it easy to plan what you’re eating with our tried-and-true nutrition plans. You’ll be given these straightforward meal plans as part of your 10-Week Challenge. Enough sleep also: Improves concentration and output Boosts your fitness performance Lowers your possibility of heart disease and stroke Aids your mental health Benefits your immune system Be sure to permit yourself time to wind down at night without screen time. It’s important to make sleep a priority in your everyday schedule. 3. Take a Break Having scheduled days off from your workout routine—no less than two rest days weekly—enables your body to recharge. When you let your body rest you: Help stop muscle tiredness Reduce your risk of injury Enhance your performance while you exercise Even your hormones Since all of these advantages improve your workouts, you’ll get results faster! Even though you’re taking a day off from your HIIT and strength training exercises, it doesn’t mean you can’t remain in motion! Here are a couple of light tips to keep your muscles going: Use the stairs rather than the elevator Stretch each hour at work Take a walk with your family after dinner 4. Be Kind to Yourself Good things take more than just a few days. Quick weight loss may be risky and is hard to maintain. If you find yourself requiring a motive during your fitness journey, check out our best ideas for getting (and staying!) on track. Make sure to give yourself a break and be patient with yourself. Because each person is different, people will experience forward motion at differing stages in their fitness and weight loss journey. And that’s okay! Use your rest days and reflect on how far you’ve come. It’s essential to realize that daily you’re growing and becoming stronger than you previously were! 5. Mix HIIT and Strength Workouts Alternating high-intensity interval training (HIIT) with strength exercise is a fantastic way to enhance lean muscle while burning more calories while you’re not exercising. HIIT classes make an afterburn reaction by speeding up your metabolic rate. Put simply, you carry on with burning calories after ending your class—even when watching TV on the couch! HIIT also enhances muscle and speeds up your metabolism. That means you burn more fat and calories in the day following a HIIT workout than you do after jogging! Besides HIIT, strength training is a fantastic process to get lean muscle while burning body fat. You can use resistance bands, dumbbells or your own bodyweight! Strength training is crucial for a conditioned body, but also offers many mental health benefits. Analysis has determined that strength training, even just two days weekly, may help combat stress, anxiety and depression. At Farrell's, we add HIIT, strength training and kickboxing in our fitness classes for the best outcome. Claim your free week at your area FXB to try our group fitness classes today!">
Five Tips to Get (and Stay!) Motivated
Establishing goals is a crucial portion of the healthy lifestyle we teach at FXB. Struggling to stick to fitness and nutrition goals? Here are five tips to keep motivated.
How to Remain Motivated After Determining Goals Now that you’ve established your why, here are some good ideas to help you remain motivated to achieve your goals! Make it Part of Your Regimen This seems simple, but making new routines can be difficult. It takes three weeks to create a habit. No matter your goal, schedule time to work on it every day. If you want to exercise in the morning, schedule it on your calendar. If you want to plan your food every Sunday, write it in your datebook. With three weeks of consistency, it will become a piece of your regular routine. Keep it Easy Break your goals into smaller, more achievable tasks. As an example, if you want to finish a marathon, you initiate training by running one mile a day–not 26! Take this same technique every time to set a new goal. Break it down into easier tasks that will lead you to the final goal. Make it Exciting There’s no reason you can’t have fun during the process! Having an enjoyable time is not the enemy–in fact, it can be a fantastic driving force. Make time to to appreciate your work. With all new obligations, you will learn and grow along the way. And if your assignments are especially challenging, reward yourself once you’ve completed them! Think About the Finish Line Develop a mental image of yourself accomplishing your goals: What does it appear like? How do you feel in that moment? Making a mental image is a great tool that can help keep you focused and energized while working toward your objective. It’s a particularly helpful method when your assignments are hard. Remain Consistent Take the same action every day–even if you don’t feel like it. Some days you may take a lot of action, while other days you might take not as much action. That’s OK! The important part is to stay consistent. Sign Up for a Free Week We’re more than just a fitness center at FXB Ames. We’re a goal-motivated bunch when it comes to fitness and nutrition. Discover more by signing up for a free week 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.">