Life at Level 10® Blog

4 Tips for Setting Achievable Fitness Goals
Sticking to resolutions is challenging. Learn how you can set and achieve fitness goals today with guidance from Farrell's New Tampa.
Accomplish Your Weight Loss Goals in the Gym with FXB New Tampa
Setting New Years resolutions is simple. Meeting them is tough. Discover how you can reach your fitness goals with the assistance of Farrell's.
Try these five approaches to reach and support your weight loss goals. 1. Drink Half Your Weight in Ounces Staying appropriately hydrated is essential to your weight loss goals. For ideal hydration, attempt to consume no less than half your body weight in ounces each day. For example, if you are 150 pounds, you ought to drink 75 ounces of water each day. Toting a reusable water bottle with you and having a notification on your phone is a fantastic way to keep on track. If you don’t enjoy plain water, make it tastier by flavoring it with fresh fruit! Our favorite blends are blueberry/lemon and cucumber/lime. Topping off your water bottle is also a good time to stand up and go for a walk if you’ve been sitting for most of the day. 2. Get Enough Sleep Sleep is important for slimming down. It’s all the more important than healthy eating and working out! Not getting enough sleep impacts your body in a variety of ways. When we’re fatigued, we desire junk food more! UC Berkeley researchers determined fatty foods are “significantly more desirable” when you haven’t had enough sleep. Not enough sleep changes brain activity and decision-making, researchers found, which might explain why people who sleep too little tend to be overweight. When you sleep enough, you’re more inclined to make healthy food selections. At Farrell's, we make it simple to determine 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: Enhances focus and output Boosts your fitness performance Lowers your chance of heart disease and stroke Aids your mental health Strengthens your immune system Make sure you allow yourself time to relax in the evening without screen time. It’s crucial to make sleep a concern in your regular agenda. 3. Take a Break Having routine days off from your fitness program—at least two rest days per week—enables your body to repair. When you allow your body recover you: Help stop muscle tiredness Decrease your chance of injury Enhance your performance during workouts Equalize your hormones Since all of these perks help your exercise, you’ll get results sooner! Though you’re resting from your HIIT and strength training fitness classes, it doesn’t mean you can’t stay in motion! Here are several low-impact ideas to keep your body going: Use the stairs in place of the elevator Stretch hourly while you’re working Do a walk with your family in the evening 4. Be Kind to Yourself Good things take time. Fast weight loss could be dangerous and is difficult to manage long-term. If you find yourself requiring inspiration while on your fitness journey, look at our best tips for getting (and staying!) determined. Don’t forget to give yourself mercy and be patient with yourself. As each individual is different, people will experience progress at different times in their health and weight loss journey. And that’s okay! Use your rest days and reflect on how far you’ve progressed. It’s important to know that every day you’re thriving and becoming more improved than you previously were! 5. Combine HIIT and Strength Workouts Rotating high-intensity interval training (HIIT) with strength workouts is a good way to build lean muscle while burning more calories while you’re not working out. HIIT classes create an afterburn reaction by speeding up your metabolic rate. Put simply, you keep burning calories after ending your workout—even during resting on the couch! HIIT also enhances muscle and speeds up your metabolism. That means you burn more fat and calories in the time following a HIIT workout than you do after running! In addition to HIIT, strength training is a great approach to gain lean muscle while burning body fat. You can strength train with resistance bands, dumbbells or your own bodyweight! Strength training is crucial for a fit body, but also has several mental health advantages. Studies have determined that strength training, even just two days a week, may help fight stress, anxiety and depression. At Farrell's, we use HIIT, strength training and kickboxing in our group fitness classes for the best effect. Schedule your free week at your nearby FXB to experience our group fitness classes now!">
Five Tips to Get (and Stay!) Motivated
Establishing goals is a crucial portion of the healthy lifestyle we teach at FXB. Having trouble sticking to fitness and nutrition goals? Here are five tips to keep motivated.
How to Stay Motivated After Setting Goals Now that you’ve decided your why, here are some fantastic tips to help you remain motivated to meet your goals! Make it Part of Your Regimen This seems easy, but making new practices can be challenging. It takes about a month to develop a habit. Whatever your goal, make time to chip away at it every day. If you want to exercise when you wake up, add it on your calendar. If you want to plan your meals every Sunday, pencil it in your planner. With three weeks of sticking to it, it will become a piece of your daily routine. Keep it Easy Break your goals into smaller, more possible assignments. For instance, if you want to complete a marathon, you start training by running one mile a day–not 26! Follow this same technique every time to establish a new goal. Reduce it into simpler tasks that will lead you to the final goal. Make it Fun There’s no reason you can’t like the process! Fun is not your foe–actually, it can be a great motivator. Take the time to acknowledge your work. With all new responsibilities, you will learn and grow as you progress. And if your assignments are particularly challenging, reward yourself once you’ve completed them! Think About the Finish Line Create a mental photo of yourself completing your goals: What does it appear like? How do you feel in that moment? Making a mental image is a great mechanism that can help keep you focused and motivated while working toward your goal. It’s a very useful technique when your work is difficult. Stay Consistent Take consistent action every single day–even if you don’t feel like it. 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 keep consistent. Sign Up for a Free Week We’re more than just a gym at FXB New Tampa. We’re a goal-motivated community in regard to to fitness and nutrition. Learn 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 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 makes your heart healthier by upping your heart rate. Your heart sends extra blood to your muscles as your heart rate increases. The additional blood flow results in a bigger volume of blood returning to your heart. Over time, the increased blood volume enlarges the left ventricle, which is responsible for sending oxygen-rich blood throughout your body. Your heart cavity can now hold and distribute a larger volume of blood, even when you’re not exercising. This lowers your blood pressure and decreases 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 New Tampa, we track how efficient your workout is. We use Myzone, the industry-leading heart rate monitor, to measure exertion during class. Exertion levels are watched throughout class to optimize member results.  Our certified instructors keep class between 80-90 percent exertion during high-intensity periods. Active recovery periods are maintained 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 strong. Nutrition also plays an important 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 routine check-ups with your doctor! Related: Carbs—Too Little or Too Much? Strengthen Your Heart with Farrell’s Adequate nutrition and frequent exercise are important for maintaining a healthy heart. Get started by registering for a free week at Farrell’s New Tampa.">