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4 Tips for Making Practical Fitness Goals
Sticking to resolutions is challenging. Learn how you can make and achieve fitness goals now with guidance from Farrell's Omaha.
Meet Your Weight Loss Goals in the Gym with FXB Omaha
Making New Years resolutions is simple. Sticking to them is difficult. Learn how you can reach your wellness goals with the assistance of Farrell's.
Try these five methods to reach and support your weight loss goals. 1. Consume Half Your Weight in Ounces Keeping properly hydrated is essential to your weight loss goals. For peak hydration, aim to consume no less than half your body weight in ounces every day. As an example, if you are 150 pounds, you ought to sip 75 ounces of water every day. Toting a recyclable water bottle with you and setting a notification on your phone is a good option to keep on plan. If you don’t like nonflavored water, spice it up by enhancing it with juicy fruit! Our preferred mixes are blueberry/lemon and cucumber/lime. Topping off your water bottle is also a great moment to stand up and stretch your legs if you’ve been seated for a couple of hours. 2. Get Sufficient Sleep Counting sheep is critical for weight loss. It’s even more necessary than healthy eating and exercising! Not getting enough sleep influences your body in a lot of ways. When we’re sleepy, we desire processed food more! UC Berkeley researchers learned high-calorie foods are “significantly more desirable” when you haven’t gotten adequate sleep. Insufficient sleep alters brain activity and decision-making, researchers learned, which may answer why people who sleep less tend to be overweight. When you get adequate sleep, you’re more inclined to make nutritious food picks. At Farrell's, we make it easy to plan what you’re consuming with our tried-and-true nutrition plans. You’ll receive these simple meal plans as part of your 10-Week Challenge. Adequate sleep also: Boosts focus and efficiency Improves your workout performance Decreases your risk of heart disease and stroke Aids your mental health Benefits your immune system Ensure you allow yourself time to get ready for bed after dinner without your phone. It’s important to make sleep a priority in your everyday agenda. 3. Let Your Body Rest Taking scheduled breaks from your workout routine—no less than two rest days each week—enables your body to repair. When you let your body relax you: Help stop muscle tiredness Lower your possibility of injury Boost your performance during workouts Balance your hormones Due to the fact that all of these benefits help your workouts, you’ll get results more quickly! Although you’re taking a day off from your HIIT and strength training workouts, it doesn’t mean you can’t be in motion! Here are a few light tips to keep your muscles moving: Climb the stairs instead of the elevator Stretch every hour during work Enjoy a walk with your spouse in the evening 4. Give Yourself Time Good things take more than just a few days. Rapid weight loss can be unsafe and is unsustainable. If you find yourself requiring inspiration during your fitness journey, look at our greatest advice for getting (and keeping!) on track. Remember to give yourself mercy and be compassionate to yourself. As everyone is different, people will experience forward motion at contrasting steps in their fitness and weight loss journey. And that’s completely acceptable! Take your rest days and remember how far you’ve gone forward. It’s crucial to recognize that every day you’re flourishing and becoming stronger than you previously were! 5. Include HIIT and Strength Exercises Alternating high-intensity interval training (HIIT) with strength workouts is a good way to enhance lean muscle while burning additional calories at rest. HIIT fitness classes make an afterburn effect by speeding up your metabolic rate. In simple terms, you carry on with burning calories after finishing your class—even while resting on the couch! HIIT also creates muscle and speeds up your metabolism. That means you burn more fat and calories in the day following a HIIT workout than you do after running! Besides HIIT, strength training is a great process to gain lean muscle while burning body fat. You can use resistance bands, dumbbells or your own bodyweight! Strength training is critical for a conditioned body, but also has many mental health perks. Research has determined that strength training, even just two days weekly, may help combat stress, anxiety and depression. At Farrell's, we add HIIT, strength training and kickboxing in our workout classes for the best effect. Claim your free week at your area FXB to try our group fitness classes today!">
Five Tips to Get (and Keep!) Motivated
Setting goals is a critical 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 Finalizing Goals Now that you’ve established your why, here are some fantastic ideas to help you stay motivated to reach your goals! Make it Part of Your Routine This seems simple, but creating new ways can be challenging. It takes three weeks to make a habit. Regardless of your goal, schedule time to make progress on it every day. If you want to work out first thing, add it on your calendar. If you want to meal plan every Sunday, write it in your agenda. With three weeks of consistency, it will become a component of your regular routine. Keep it Simple Portion your goals into smaller, more possible actions. For instance, if you want to run a marathon, you begin training by running one mile a day–not 26! Follow this same technique every time to set a new goal. Lay it out in smaller assignments that will lead you to the last goal. Make it Exciting There’s no reason you can’t enjoy the process! Fun is not the enemy–in fact, it can be a good energizer. Take the time to be grateful for your work. With all new responsibilities, you will learn and grow during the journey. And if your tasks are especially difficult, reward yourself once you’ve accomplished them! Keep the Finish Line in Mind Create a mental picture of yourself completing your goals: What does it resemble? How do you feel in that instant? Creating a mental picture is a strong aid that can help keep you focused and energized while working toward your end result. It’s a very valuable approach when your tasks are hard. Remain Consistent Take the same action every single day–even if you’re not in the mood. Some days you may take huge action, while other days you might take not as much action. That’s OK! The essential part is to keep consistent. Sign Up for a Free Week We’re more than just a gym at FXB Omaha. We’re a goal-motivated group when it comes to fitness and nutrition. Discover more by signing up for a free week with us.">
How to Stay on Track During the Holidays in Omaha
Keeping healthy habits can be tricky 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 get up if your schedule has room for it. The last few months of the year are hectic, but it’s better to tick your workout off your to-do list—instead of telling yourself you’ll make it up tomorrow. 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 pick up your copy. If you’re eating out during the weekend, modify your meals on weekdays to keep your nutrition in check. 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 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 covered. Pour brine into the stockpot and stir to evenly distribute. Cover with a lid and refrigerate overnight. The following day, rinse the chicken before roasting it. Preheat oven to 350 degrees. Place 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 like it browned. Remove from oven and let the chicken rest for 15-20 minutes. You can also follow this recipe to make your Thanksgiving turkey. If cooking turkey, use the whole packet of brining mix. 3. Take a Cozy Break Get your favorite blanket, find a comfy spot and take a nap. A 30-minute nap is rejuvenating and helps you keep healthy during the busy holiday season. If you need help sleeping, check out the Calm app. You’ll rest soundly and wake to a pleasant chorus of birds, not an irritating phone alarm. 4. Enjoy the Season Remember to find joy in the upcoming busy season. Schedule a supper with loved ones Lower your daily 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 creating healthy habits to carry you through the holidays. At Farrell’s Omaha, we’ll show you how to manage nutrition, exercise and more. Get started now by claiming your free week of classes with us.">