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  • How Breathing Can Help You Achieve Your Fitness and Weight Loss Goals

    How Breathing Can Help You Achieve Your Fitness and Weight Loss Goals

    How Breathing Can Help You Achieve Your Fitness and Weight Loss Goals “Just take a deep breath in”. We have heard this throughout our whole lives, whether at the doctor’s office, the moment before a big exam or other stressful situations, or when we are huffing and puffing after a tough workout. The phrase comes as no surprise as full, deep breaths can help you feel calmer and more relaxed. But our breath also has the ability to transform our performance both in and out of the gym. Breathing, or respiratory , muscle training has been shown to be an effective tool in improving performance. ¹ For athletes, their breath could almost be ....

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  • My Transformation During a Global Pandemic

    My Transformation During a Global Pandemic

    My Transformation During a Global Pandemic A Year I Will Never Forget By Maria Valley “You will never know how strong you are until being strong is the only choice you have.” – Cayla Mills HOW DID I GET HERE? From a young age, my weight was constantly fluctuating up and down. I’d find a diet/fitness program, follow it to the tee, and lose some weight, but every time without fail, I would gain the weight back again because I didn’t commit to a lifestyle change. I didn’t have a plan or the proper support, guidance, and accountability to lose the weight and keep it off. I would let whatever was going on in my life at the time ....

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  • My Farrell's Transformation Story

    My Farrell's Transformation Story

    My Farrell’s Transformation Story By Terrell Harris First and foremost, I’d like to say to every single person who was, has been, currently, or thinking about being in the year-long, Farrell’s eXtreme Bodyshaping $10,000 National Challenge and putting 100% into the Challenge, are truly amazing people. It’s not easy to take yourself out of your comfort zone and to push your body further than you ever have before. Whether you have won or have fallen short, in the past, future, or present, you all are great, powerful, overcoming, determined, passionate, hardworking, and dedicated people! You should pat yourself on the back! I joined Farrell’s ....

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  • The Surprising Benefits of The Sunshine Vitamin (AKA Vitamin D)

    The Surprising Benefits of The Sunshine Vitamin (AKA Vitamin D)

    The Surprising Benefits of The Sunshine Vitamin (AKA Vitamin D) By Lauren Williams Vitamin D is getting a lot of time in the spotlight lately—and for a good reason. Best known for promoting bone health, this nutrient has also been linked to improving muscle strength , fighting depression , and preventing heart disease . Some studies have even shown vitamin D boosts immune system function , which helps your body fight off illnesses caused by viruses and bacteria. There was also a study that showed people with high levels of vitamin D get a boost in their workout routines at the gym and people who go to the gym regularly are more likely to ....

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  • Do I Actually Need to Eat Within 45 minutes of Working Out?

    Do I Actually Need to Eat Within 45 minutes of Working Out?

    Do I Actually Need to Eat Within 45 minutes of Working Out? By Lauren Williams If you’ve attended a Farrell’s FXB Kickboxing or FXB Strength Training class, odds are good you’ve heard your instructor answer this question. But if you haven’t or are new to the Farrell’s eXtreme Bodyshaping program, let me give you the short answer … yes, you do. While it may seem a little counterintuitive, eating shortly after exercise can have a big impact on your performance and recovery. When is the best time to eat after a workout? While there’s no optimal timeframe, studies have shown that eating sooner is definitely better ....

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  • Don't Watch Your Weight

    Don't Watch Your Weight

    Don't Watch Your Weight Why the scale is not a friend of your progress We have all been here before. The end of the year marks the beginning of new opportunities, goals, and resolutions. Health, fitness, and weight loss are at the top of many people ’ s list. Inevitably, most of us hit the gym hard to get in shape and lose the weight we gained over the holiday season. Eventually, we step on the dusty scale that has been pushed to the back corner of our bathroom to see what progress we have made. We deem our success based on the number that is revealed as though this is the only deciding factor in how far we have come. But our weight is only one ....

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  • Should I Be Concerned About Losing Weight Or Losing Fat?

    Should I Be Concerned About Losing Weight Or Losing Fat?

    If you’re looking to join a new gym or fitness program in Urbandale, there’s a good chance that one of your main goals is to lose weight. But what does losing weight really involve? Is there a differentiation between losing weight and losing fat? Weight loss is different from fat loss. It’s important to know the difference to help you achieve your goals. And keep them. Weight Loss Your body’s total weight includes bones, organs, muscles, fat and water. Losing weight could result in a smaller number on the scale, but weight loss doesn’t automatically mean the equivalent of health. If you’re losing weight from your muscles, you won’t achieve the ....

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  • 4 Tips For Returning To Your Healthy Habits At The Gym And At Home

    4 Tips For Returning To Your Healthy Habits At The Gym And At Home

    Picture this: You hit the snooze button, skip your morning workout at the gym in Urbandale, get the kids prepped for the day, and run to the office (or your work-from-home room), getting breakfast and a coffee at the drive-through. You slowly find yourself doing this more regularly, and eventually, it turns into your new morning routine. You think to yourself, “Monday, I’ll start again on Monday!” Ring a bell? If you’ve been through this before, you’re not alone! And don’t be so critical of yourself up either – it’s happened to all of us. If you’re set to get back in the gym and improve your health, you’ve arrived at the ideal ....

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  • How To Remain Healthy While Staying Home

    How To Remain Healthy While Staying Home

    With changes going on in the world today, most of us are using more time in our houses. It can seem tricky to keep up with a positive lifestyle when your gym in Colorado Springs is closed. You could have found yourself becoming the teacher, home cook, and parent in your house. Or you are working from home for the time being and struggling to set up some structure in your day. In these changing times, it can be tempting to devote more time to the couch, checking the news and movie after movie, and casually losing your day-to-day workout routine. We may be passing more time at home, but we can always create ways to keep up healthy behavior! Below, find our preferred positive habits ....

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  • Becoming The Man I Knew I Could Be

    Becoming The Man I Knew I Could Be

    Doug Wespiser is a Farrell’s member at Farrell’s White Bear, Minnesota. Doug’s story is truly one of hard work and dedication. Keep reading to hear, in Doug’s words, how he became the father, husband, and man he always wanted to be! Chapter 41: How Did I Get Here? Growing up, I was full of ambitions and dreams. “Who do I want to be? What do I want to do when I grow up?” As a husky boy in my teens, I planned to be an avid hunter, camper, and fisherman, exploring remote locations and surviving off the land. Today, at 41 years of age and nearly 300 pounds, I think to myself, “How did I get here? How could I be so far away from what I had envisioned ....

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