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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 make and meet fitness goals in 2020 with assistance from Farrell's Altoona.
FXB Altoona can Help You Reach Your Weight Loss Goals in the Gym
Setting New Years resolutions is simple. Sticking to them is tough. Discover how you can achieve your fitness goals with the aid of Farrell's.
Try these five ways to reach and support your weight loss goals. 1. Sip Half Your Weight in Ounces Remaining well hydrated is key to your weight loss goals. For peak hydration, aim to consume no less than half your body weight in ounces daily. For example, if your weight is 150 pounds, you should sip 75 ounces of water each day. Toting a recyclable water bottle with you and setting a reminder on your phone is a great method to stay on goal. If you don’t like plain beverages, spice it up by infusing it with juicy fruit! Our favorite blends are blueberry/lemon and cucumber/lime. Topping off your water bottle is also a good time to get up and go for a walk if you’ve been seated for awhile. 2. Get Sufficient Sleep Sleep is crucial for slimming down. It’s even more beneficial than healthy eating and physical exercise! Lack of sleep affects your body in a lot of ways. When we’re tired, we crave unhealthy food more! UC Berkeley researchers determined rich foods are “significantly more desirable” when you haven’t had enough sleep. Insufficient sleep changes brain activity and making decisions, researchers found, which might solve why people who don’t get enough sleep tend to be heavier. When you get adequate sleep, you’re more inclined to make healthy food selections. At Farrell's, we make it fast to determine what you’re having with our tried-and-true nutrition plans. You’ll receive these easy to understand meal plans as part of your 10-Week Challenge. Adequate sleep also: Boosts attention and output Boosts your workout performance Lowers your chance of heart disease and stroke Aids your mental health Builds your immune system Ensure you permit yourself time to get ready for bed at night without your computer. It’s crucial to make sleep a priority in your regular schedule. 3. Let Your Body Rest Taking routine breaks from your fitness program—no less than two rest days weekly—enables your body to repair. When you give your body recover you: Help avoid muscle fatigue Lower your risk of getting injured Boost your performance while you exercise Balance your hormones Due to the fact that all of these perks assist your fitness routine, you’ll get results faster! Just because you’re taking a break from your HIIT and strength training fitness classes, it doesn’t mean you can’t stay in motion! Here are several low-intensity options to keep your body working: Climb the stairs in place of the elevator Stretch each hour while you’re working Take a walk with your kids after you eat 4. Be Patient With Yourself Good things take longer than a couple of weeks. Fast weight loss can be unsafe and is hard to maintain. If you find yourself needing a motive while on your fitness journey, read our best advice for getting (and being!) motivated. Don’t forget to give yourself mercy and be compassionate to yourself. Because each individual is unique, people will see forward motion at contrasting steps in their health and weight loss journey. And that’s normal! Use your rest days and reflect on how far you’ve progressed. It’s essential to recognize that daily you’re thriving and becoming better than you were before! 5. Mix HIIT and Strength Training Rotating high-intensity interval training (HIIT) with strength exercise is a fantastic approach to build lean muscle while burning additional calories while you’re not exercising. HIIT fitness classes make an afterburn outcome by boosting your metabolic rate. In simple words, you keep burning calories after finishing your workout—even while resting on the couch! HIIT also builds muscle and revs up your metabolism. That means you burn more fat and calories in the day following a HIIT workout than you do at the end of a run! In addition to HIIT, strength training is a good process to get lean muscle while burning body fat. You can strength train with resistance bands, dumbbells or your own bodyweight! Strength training is critical for a fit body, but also offers many mental health perks. Studies have determined that strength training, even just two days weekly, may help combat stress, anxiety and depression. At Farrell's, we mix HIIT, strength training and kickboxing in our workout classes for the peak outcome. Book your free week at your local FXB to experience our group fitness classes today!">
Five Tips to Get (and Remain!) Motivated
Establishing goals is a key portion of the healthy lifestyle we teach at FXB. Struggling to stick to fitness and nutrition goals? Here are five tips to stay motivated.
How to Keep Motivated After Finalizing Goals Now that you’ve decided your why, here are some fantastic ideas to help you stay energized to achieve your goals! Make it Part of Your Schedule This sounds uncomplicated, but creating new practices can be difficult. It takes three weeks to create a habit. Regardless of your goal, make 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 meals every Sunday, write it in your datebook. With three weeks of consistency, it will become a component of your daily routine. Keep it Simple Divide your goals into smaller, more possible tasks. As an example, if you want to finish a marathon, you begin training by running one mile a day–not 26! Use this same approach every time to make a new goal. Reduce it into easier tasks that will lead you to the overall goal. Make it Exciting There’s no reason you can’t like the process! Having a good time is not your foe–actually, it can be a fantastic driving force. Set aside time to be grateful for your work. With all new responsibilities, you will learn and grow as you progress. And if your tasks are particularly hard, reward yourself once you’ve accomplished them! Visualize the Finish Line Create a mental picture of yourself achieving your goals: What does it appear like? How do you feel in that moment? Creating a mental picture is a great mechanism that can help keep you focused and inspired while working toward your end result. It’s a particularly valuable method when your tasks are difficult. Remain Consistent Take consistent action every day–even if you’re not in the mood. Some days you may take huge action, while other days you might take less action. That’s OK! The essential part is to remain consistent. Sign Up for a Free Week We’re more than just a place to work out at FXB Altoona. We’re a goal-oriented 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 important for maintaining a healthy heart. Find out three easy ways you can improve your cardiovascular health. Start your healthy way of life 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 increasing your heart rate. Your heart pumps additional blood to your muscles as your heart rate goes higher. The increased blood flow causes a higher volume of blood returning to your heart. Over time, the higher blood volume enlarges the left ventricle, which is responsible for pumping oxygen-rich blood throughout your body. Your heart cavity can now hold and distribute a higher 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 Altoona, we track how effective your workout is. We use Myzone, the industry-leading heart rate monitor, to gauge activity during class. Exertion levels are recorded 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 fitness isn’t the only way to keep your heart healthy. Nutrition also plays a crucial 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 annual check-ups with your doctor! Related: Carbs—Too Little or Too Much? Strengthen Your Heart with Farrell’s Good nutrition and frequent exercise are essential for maintaining a healthy heart. Get started by signing up for a free week at Farrell’s Altoona.">