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Life at Level 10® Blog

4 Tips for Making Reachable Fitness Goals
Sticking to resolutions is hard. Find out how you can choose and achieve fitness goals today with help from Farrell's Columbus.
FXB Columbus can Help You Meet Your Weight Loss Goals in the Gym
Setting New Years resolutions is simple. Accomplishing them is difficult. Find out how you can reach your fitness goals with the help of Farrell's.
Try these five ways to achieve and manage your weight loss goals. 1. Drink Half Your Weight in Ounces Remaining properly hydrated is essential to your weight loss goals. For ideal hydration, aim to consume no less than half your body weight in ounces every day. For instance, if your weight is 150 pounds, you need to sip 75 ounces of water every day. Keeping a recyclable water bottle with you and having a notification on your phone is a great way to remain on goal. If you don’t like nonflavored water, make it tastier by infusing it with fresh fruit! Our preferred blends are blueberry/lemon and cucumber/lime. Topping off your water bottle is also a good time to get up and get some exercise if you’ve been sedentary for awhile. 2. Get Enough Sleep Getting enough Zs is critical for weight loss. It’s even more necessary than eating healthy and physical exercise! Insufficient sleep impacts your body in many ways. When we’re fatigued, we want unhealthy food more! UC Berkeley researchers learned fatty foods are “significantly more desirable” when you haven’t experienced enough sleep. Too little sleep alters brain activity and making decisions, researchers determined, which could explain why people who don’t get enough sleep tend to weigh too much. When you get adequate sleep, you’re more likely to make nutritious food choices. At Farrell's, we make it easy to determine what you’re consuming 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: Boosts focus and productivity Increases your workout performance Decreases your risk of heart disease and stroke Assists your mental health Builds your immune system Make sure you give yourself time to get ready for bed after dinner without your phone. It’s important to make sleep a priority in your daily routine. 3. Give Your Body Time to Rest Taking routine time off from your fitness routine—at minimum two rest days weekly—permits your body to recharge. When you give your body relax you: Help avoid muscle fatigue Reduce your chance of getting hurt Boost your performance during workouts Equalize your hormones Due to the fact that all of these advantages help your fitness routine, you’ll get results more quickly! In spite of the fact you’re taking a break from your HIIT and strength training exercises, it doesn’t mean you can’t be in motion! Here are three low-intensity ideas to keep your body moving: Use the stairs in place of the elevator Stretch every hour while you’re working Do a walk with your family in the evening 4. Give Yourself Time Good things take more than just a few days. Fast weight loss may be dangerous and is hard to maintain. If you find yourself needing motivation during your fitness journey, look at our greatest tips for getting (and staying!) determined. Remember to give yourself grace and be patient with yourself. As each person is different, individuals will see forward motion at differing times in their health and weight loss journey. And that’s normal! Take your rest days and think about how far you’ve progressed. It’s important to know that every day you’re thriving and becoming stronger than you were before! 5. Mix HIIT and Strength Exercises Switching high-intensity interval training (HIIT) with strength training is a fantastic way to increase lean muscle while burning additional calories while you’re not exercising. HIIT workouts develop an afterburn reaction by increasing your metabolic rate. In simple words, you continue burning calories after finishing your workout—even when relaxing on the couch! HIIT also builds muscle and boosts 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 gain lean muscle while burning body fat. You can work with resistance bands, dumbbells or your own bodyweight! Strength training is crucial for a fit body, but also provides a number of mental health perks. Research has determined that strength training, even merely two days per week, may help reduce stress, anxiety and depression. At Farrell's, we add HIIT, strength training and kickboxing in our group fitness classes for the peak results. Claim your free week at your local FXB to experience our group fitness classes now!">
Five Tips to Get (and Stay!) Motivated
Finalizing goals is a critical portion of the healthy living we teach at FXB. Can't seem to stick to fitness and nutrition goals? Here are five tips to remain motivated.
How to Remain Motivated After Finalizing Goals Now that you’ve established your why, here are some great ideas to help you remain motivated to achieve your goals! Make it Part of Your Regimen This appears uncomplicated, but creating new ways can be challenging. It takes about a month to create a habit. Whatever your goal, schedule time to chip away at it every day. If you want to exercise when you wake up, put it on your calendar. If you want to plan your food every Sunday, add it in your datebook. With three weeks of sticking to it, it will become a component of your regular routine. Keep it Simple Portion your goals into smaller, more manageable tasks. For example, if you want to complete a marathon, you initiate training by running one mile a day–not 26! Follow this same method every time to make a new goal. Lay it out in simpler objectives that will lead you to the last goal. Make it Enjoyable There’s no reason you can’t enjoy the process! Having a good time is not your opponent–in reality, it can be a great driving force. Make time to to be grateful for your work. With all new challenges, you will learn and grow along the way. And if your tasks are particularly difficult, reward yourself once you’ve completed them! Think About the Finish Line Develop a mental picture of yourself completing your goals: What does it look like? How do you feel in that minute? Creating a mental picture is a strong aid that can help keep you on schedule and inspired while working toward your goal. It’s an especially valuable approach when your assignments are hard. Remain Consistent Take constant action daily–even if you don’t want to. Some days you may take huge action, while other days you might take less action. That’s OK! The key is to stay consistent. Sign Up for a Free Week We’re more than just a place to work out at FXB Columbus. We’re a goal-motivated community when it comes to fitness and nutrition. Learn more by signing up for a free week with us.">
How Exercise Affects Heart Health
Frequent cardio exercise is critical for maintaining a healthy heart. Discover three easy ways you can enhance your cardiovascular health. Begin 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 makes your heart healthier by increasing your heart rate. Your heart pumps extra blood to your muscles as your heart rate goes higher. The extra blood flow causes a larger volume of blood returning to your heart. Over time, the increased blood volume enlarges the left ventricle, which is responsible for pumping 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 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 Columbus, we track how efficient your workout is. We use Myzone, the industry-leading heart rate monitor, to gauge activity during class. Exertion levels are watched throughout class to improve member results.  Our certified instructors keep class between 80-90 percent exertion during high-intensity intervals. Active recovery periods are kept 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 an essential 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 regular check-ups with your doctor! Related: Carbs—Too Little or Too Much? Strengthen Your Heart with Farrell’s Proper nutrition and frequent exercise are important for maintaining a healthy heart. Get started by signing up for a free week at Farrell’s Columbus.">