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Five Tips to Get (and Stay!) Motivated
Setting goals is a key portion of the healthy living we teach at FXB. Having trouble sticking to fitness and nutrition goals? Here are five tips to keep motivated.
How to Keep Motivated After Setting Goals Now that you’ve decided your why, here are some great suggestions to help you stay working to achieve your goals! Make it Part of Your Regimen This seems easy, but making new routines can be hard. It takes 21 days to create a habit. Whatever your goal, make time to make progress on it daily. If you want to work out in the morning, add it on your calendar. If you want to meal plan every Sunday, add it in your agenda. With three weeks of following it, it will become a part of your regular routine. Keep it Straightforward Portion your goals into smaller, more possible tasks. As an example, if you want to finish a marathon, you start training by running one mile a day–not 26! Follow this same technique every time to make a new goal. Lay it out in smaller tasks that will lead you to the final goal. Make it Enjoyable There’s no reason you can’t have fun during the process! Having an enjoyable time is not your foe–in fact, it can be a fantastic energizer. Set aside time to be grateful for your work. With all new responsibilities, you will learn and grow as you progress. And if your assignments are extremely hard, treat yourself once you’ve finished them! Think About the Finish Line Make a mental image of yourself achieving your goals: What does it appear like? How do you feel in that moment? Visualization is a strong aid that can help keep you on schedule and motivated while working toward your goal. It’s a very valuable technique when your tasks are difficult. Be Consistent Take the same action every day–even if you don’t feel like it. Some days you may take huge action, while other days you might take a lesser amount of action. That’s OK! The key is to keep consistent. Sign Up for a Free Week We’re more than just a gym at FXB Colorado Springs. We’re a goal-motivated group when it comes to fitness and nutrition. Find out more by signing up for a free week with us.">
How to Stay on Track During the Holidays in Colorado Springs
Keeping healthy habits can be difficult 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 accomplish your long-term nutrition and fitness goals.
4 Helpful Tips to Navigate the Holiday Season 1. Set Your Alarm Clock Tackle your workout immediately 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 cross your workout off your to-do list—instead of telling yourself you’ll make it up another day. 2. Plan Your Meals It’s easier to plan your meals a few days beforehand, instead of making bad decisions when you’re hungry and without a dinner plan. Our Simple Meal Plan makes grocery shopping and meal planning straightforward. Contact us to get your copy. If you’re going out to eat during the weekend, change your meals on weekdays 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-rich 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. 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 want it browned. Remove from oven and let the chicken rest for 15-20 minutes. You can also follow this recipe to cook 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 refreshing and helps you stay healthy during the busy holiday season. If you need help sleeping, check out the Calm app. You’ll rest calmly 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 meal with loved ones Decrease your daily stress by spending time on Sundays meal planning Relax when you need it Build Healthy Habits Today with FXB Now is the time to get going on making healthy habits to carry you through the holidays. At Farrell’s Colorado Springs, we’ll teach you about nutrition, exercise and more. Get started right away by claiming your free week of classes with us.">
How Exercise Affects Heart Health
Regular cardio exercise is important for maintaining a healthy heart. Discover three easy ways you can increase your cardiovascular health. Start your healthy lifestyle 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 pumps more blood to your muscles as your heart rate goes higher. The additional blood flow results in 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 higher volume of blood, even when you’re not exercising. This lowers your blood pressure and lessens 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 Colorado Springs, we track how productive your workout is. We use Myzone, the industry-leading heart rate monitor, to gauge effort during class. Exertion levels are monitored throughout class to improve member results.  Our certified instructors keep class between 80-90 percent exertion during high-intensity sets. 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 healthy. 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 claiming your free week at Farrell’s Colorado Springs.">
Why HIIT is Good for Losing Weight and Burning Fat
HIIT workouts have been verified as the best approach to lose weight and burn fat. Plus, they don't take a lot of time, so they fit your calendar. Want to attend a HIIT class? Try free week at your local FXB.
12 Benefits of HIIT HIIT exercises are short and fit with for your life. Even better is how your body acts after you’re done. These exercises create afterburn by expanding your metabolic rate. Simply put, you keep burning calories after ending your workout—even while relaxing on the couch! HIIT routines add muscle and speed up your metabolism. This helps your body burn fat for extended periods of time. Here are 12 more benefits of HIIT: Burns more calories in less time Enhances endurance Strengthens cardiovascular health Improves blood vessel activity Promotes blood sugar regulation Increases oxygen use Decreases resting heart rate and blood pressure Undoes age-related muscle decline Encourages human growth hormone generation Develops fast-twitch muscles Promotes brain function Fights anxiety and depression Related: What is Strength Training and Why is it Important? 12-Minute HIIT Workout You Can Do at Home Not near a Farrell’s? No problem! We’ve developed a simple yet effective HIIT workout you can do almost anywhere. And you don’t need any equipment! Do each exercise for 45 seconds, then rest 15 seconds between each set. Repeat this circuit twice. Jump Squats Push-ups Burpees Alternating Side Lunges Mountain Climbers Plank Related: 6 Reasons Why Farrell’s Nutrition Works! Lose Weight and Burn Fat with FXB If you need to burn body fat, build muscle and better your cognitive health, HIIT is for you. Plus, it packs all the benefits of other exercises into fast, convenient workouts. Want to get started with a fun and effective workout? Check out group fitness HIIT classes at a Farrell’s near you!">