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Life at Level 10® Blog

4 Tips for Creating Practical Fitness Goals
Sticking to resolutions is challenging. Discover how you can determine and achieve fitness goals in 2020 with help from Farrell's Plymouth.
FXB Plymouth can Help You Accomplish Your Weight Loss Goals in the Gym
Writing down New Years resolutions is simple. Accomplishing them is hard. Find out how you can reach your fitness goals with the help of Farrell's.
Here are the five ways to hit and manage your weight loss goals. 1. Sip Half Your Weight in Ounces Remaining appropriately hydrated is essential to your weight loss goals. For optimal hydration, aim to consume at least half your body weight in ounces each day. For instance, if your weight is 150 pounds, you ought to sip 75 ounces of water each day. Keeping a refillable water bottle with you and using a notification on your phone is a good way to remain on track. If you don’t like plain drinks, make it tastier by infusing it with fresh fruit! Our preferred mixes are blueberry/lemon and cucumber/lime. Refilling your water bottle is also a fantastic moment to stand up and go for a walk if you’ve been seated for awhile. 2. Get Plenty of Sleep Counting sheep is crucial for slimming down. It’s twice as necessary than healthy eating and working out! Insufficient sleep impacts your body in a lot of ways. When we’re drowsy, we desire unhealthy food more! UC Berkeley researchers determined fatty foods are “significantly more desirable” when you haven’t gotten adequate sleep. Too little sleep changes brain activity and making a decision, researchers learned, which could explain why people who sleep too little tend to be heavier. When you get enough sleep, you’re more inclined to make good food selections. At Farrell's, we make it simple 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. Adequate sleep also: Improves attention and efficiency Boosts your fitness performance Lowers your possibility of heart disease and stroke Improves your mental health Benefits your immune system Make sure you permit yourself time to wind down after dinner without your computer. It’s crucial to make sleep top of the list in your everyday agenda. 3. Let Your Body Rest Having routine days off from your exercise program—no less than two rest days each week—permits your body to recover. When you let your body relax you: Help prevent muscle fatigue Reduce your possibility of injury Enhance your performance in the gym Even your hormones Since all of these advantages boost your exercise, you’ll get results faster! Just because you’re resting from your HIIT and strength training exercises, it doesn’t mean you can’t remain in motion! Here are a couple of low-impact options to keep your muscles working: Take the stairs in place of the elevator Stretch hourly while you’re working Take a walk with your spouse after you eat 4. Give Yourself Time Good things take more than just a few days. Fast weight loss could be risky and is hard to maintain. If you find yourself wanting motivation while on your fitness journey, check out our top tips for getting (and staying!) determined. Don’t forget to give yourself a break and be kind to yourself. As everybody is diverse, people will see progress at contrasting steps in their fitness and weight loss journey. And that’s normal! Take your rest days and reflect on how far you’ve come. It’s crucial to recognize that each day you’re thriving and becoming stronger than you previously were! 5. Mix HIIT and Strength Workouts Switching high-intensity interval training (HIIT) with strength training is a fantastic method to build lean muscle while burning more calories while you’re not exercising. HIIT workouts make an afterburn effect by increasing your metabolic rate. In simple words, you keep burning calories after completing your exercise—even when resting on the couch! HIIT also creates muscle and speeds up your metabolism. That means you burn more fat and calories in the 24 hours following a HIIT workout than you do following a run! In addition to HIIT, strength training is a fantastic way to add lean muscle while burning body fat. You can use resistance bands, dumbbells or your own bodyweight! Strength training is crucial for a fit body, but also has several mental health advantages. Studies have found that strength training, even merely two days a week, may help combat stress, anxiety and depression. At Farrell's, we add HIIT, strength training and kickboxing in our group fitness classes for the best results. Schedule your free week at your local FXB to experience our group fitness classes now!">
Five Tips to Get (and Stay!) Motivated
Setting 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 Stay Motivated After Finalizing Goals Now that you’ve decided your why, here are some great suggestions to help you keep motivated to reach your goals! Make it Part of Your Regimen This appears easy, but creating new practices can be hard. It takes about a month to create a habit. Whatever your goal, schedule time to make progress on it once a day. If you want to get your workout done first thing, add it on your calendar. If you want to plan your meals every Sunday, write it in your datebook. With three weeks of following it, it will become a piece of your daily routine. Keep it Straightforward Portion your goals into smaller, more possible assignments. For example, if you want to complete a marathon, you begin training by running one mile a day–not 26! Use this same technique every time to make a new goal. Reduce it into simpler assignments that will lead you to the last goal. Make it Enjoyable There’s no reason you can’t like the process! Having an enjoyable time is not the enemy–in reality, it can be a great motivator. Set aside time to appreciate your work. With all new responsibilities, you will learn and grow as you progress. And if your assignments are especially challenging, reward yourself once you’ve completed them! Think About the Finish Line Create a mental image of yourself achieving your goals: What does it resemble? How do you feel in that moment? Making a mental image is a great tool that can help keep you on track and energized while working toward your goal. It’s a particularly helpful approach when your work is difficult. Be Consistent Take the same action every single day–even if you’re not in the mood. Some days you may take a lot of action, while other days you might take less action. That’s OK! The important part is to remain consistent. Sign Up for a Free Week We’re more than just a fitness center at FXB Plymouth. We’re a goal-motivated group 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 Plymouth
Keeping healthy habits can be hard during the holiday season. Enhance 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 right away when you get up if your schedule allows it. The last few months of the year are busy, but it’s better to cross 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 beforehand, instead of making poor decisions when you’re hungry and without a dinner plan. Our Simple Meal Plan makes grocery shopping and meal planning straightforward. Contact us to receive your copy. If you’re going out to eat during the weekend, change 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 an everyday meal plan you can customize: Breakfast: healthy protein shake Lunch: nutrient-filled 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. Add 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. Put the chicken in a large stockpot with cold water and ice until the chicken is fully covered. Pour brine into the stockpot and stir to uniformly distribute. Cover with a lid and refrigerate overnight. The following day, rinse the chicken before roasting it. Preheat oven to 350 degrees. Rest 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 Grab your favorite blanket, find a comfortable spot and take a nap. A 30-minute nap is reinvigorating 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 soundly and wake to a pleasant chorus of birds, not a loud phone alarm. 4. Enjoy the Season Remember to find joy in the upcoming busy season. Schedule a dinner with family Reduce your everyday stress by spending time on Sundays meal planning Take a break when you need it Build Healthy Habits Today with FXB Now is the time to begin making healthy habits to carry you through the holidays. At Farrell’s Plymouth, we’ll teach you about nutrition, exercise and more. Get started right away by claiming your free week of classes with us.">