FXB Blog | Farrell's eXtreme Bodyshaping
It's Kickboxing Day

Life at Level 10® Blog

Categories
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 Exercise Affects Heart Health
Regular cardio exercise is critical for maintaining a healthy heart. Find out three easy ways you can increase your cardiovascular health. Kickstart 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 stronger by raising your heart rate. Your heart sends more blood to your muscles as your heart rate goes higher. The increased blood flow results in a higher 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 retain and distribute a larger volume of blood, even when you’re resting. 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 Omaha, we track how productive your workout is. We use Myzone, the industry-leading heart rate monitor, to gauge 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 sets. Active recovery periods are maintained 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 strong. 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 Good nutrition and regular exercise are necessary for maintaining a healthy heart. Get started by registering for a free week at Farrell’s Omaha.">
Why HIIT is Good for Losing Weight and Burning Fat
HIIT workouts have been verified as the best way to lose weight and burn fat. Plus, they don't take a lot of time, so they're convenient for your calendar. Want to go to a HIIT class? Try free week at your local FXB.
12 Benefits of HIIT HIIT classes are quick and are convenient for your life. Even better is how your body acts after you’re done. These classes spark afterburn by increasing your metabolic rate. Simply put, you keep burning calories after finishing your workout—even while resting on the couch! HIIT workouts 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 faster Builds endurance Strengthens cardiovascular health Improves blood vessel function Promotes blood sugar management Increases oxygen intake Lowers resting heart rate and blood pressure Negates age-related muscle decline Encourages human growth hormone production Expands fast-twitch muscles Promotes brain function Helps anxiety and depression Related: What is Strength Training and Why is it Important? 12-Minute HIIT Workout You Can Do at Home Not close to a Farrell’s? No problem! We’ve developed an easy-to-follow yet effective HIIT workout you can do almost anywhere. No equipment required! Do each exercise for 45 seconds, then rest 15 seconds between each move. Do 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 want to burn body fat, add muscle and enhance your cognitive health, HIIT is for you. Plus, it packs all the benefits of other exercises into fast, convenient workouts. Need to get started with a likable and effective workout? Look at group fitness HIIT classes at a Farrell’s near you!">
9 Habits for Looking & Feeling Younger
Juan Ponce de Leon may not have found the mythical fountain of youth, but there are many habits you can incorporate into your daily routine to help you feel - and look! - youthful and refreshed.