Fitchburg Fitness Kickboxing Classes - Farrell's eXtreme Bodyshaping

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12 May 2021
5 Full Body Stretches For Your Office

5 Full Body Stretches For Your Office There is no denying the fact that most of us should be stretching more. But let’s be honest, how many of us actually have the time to do this... let alone meal prep, get to the gym, show up to work, and have time for family? Well, your days of deciding between 10 more minutes of sleep or getting up early to stretch before your gym session are over. Why? Because new research has found that stretching does not have to be an elaborate, lengthy routine. Even five minutes per major muscle group per week is enough to reap the benefits.¹ That equates to about one minute per day for each body region! Certainly, we can ....
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Get Sparkling! How to spruce up your water intake regime

Get Sparkling! How To Spruce Up Your Water Intake Regime We all know how important it is to rehydrate after a sweaty kickboxing or strength training workout. Research has shown that drinking around 64 ounces—or eight, eight-ounce servings—of water each day can help you lose weight and get in shape. But sometimes, plain water just doesn’t quench your thirst. This may have you wondering: Does sparkling water count toward your “eight glasses a day” goal? What is sparkling water? Simply put, sparkling water is just regular water combined with carbon dioxide. The CO2 is what gives sparkling water those addictive bubbles—just like in soda or ....
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Sleep Your Way to Success

Sleep Your Way To Success The Power of Sleep Hygiene and How Can It Help You Sleep hygiene is quickly becoming a popular phrase, and rightly so. Most humans spend nearly ⅓ of their lives sleeping. As we continuously learn how our bodies respond to stress, we are also starting to understand the importance of sleep, especially good quality sleep, in the role of recovery from our workouts at the gym and our overall health and wellness. For some medical professionals, quality of sleep is becoming another vital sign , in addition to our heart rate, body temperature, blood pressure, breathing rate, and oxygen levels. Every day our bodies are subjected to all types of ....
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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 “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 ....
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The Surprising Benefits of the Sunshine Vitamin (AKA: Vitamin D)

The Surprising Benefits of The Sunshine Vitamin (AKA Vitamin D) By Lauren Kassien 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 ....
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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 ....
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Do I Need to Eat 45 Minutes Post Workout?

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 than later. ....
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Should I Be Concerned About Losing Weight Or Losing Fat?

If you’re looking to join a new gym or fitness program in Madison, 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

Picture this: You hit the snooze button, skip your morning workout at the gym in Madison, 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

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 Madison 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 you can ....
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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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How to Work on Self-Care During Unpredictable Times

There’s more to your well-being than just working out and eating healthy meals. Taking a thorough idea of your health— nourishing your mind, body, and soul—is vital for your overall health. We like to describe this as self-care. Here are a few of our favorite ways to practice self-care. Stay Connected We may be following social distancing, but that doesn’t mean we can’t connect with others! Book a digital coffee break or happy hour with your friends or family. Keep it cheerful and tell each other one good thing that happened to you recently. Brainstorm plans for when you can meet again and how comforting it will be to give them a big, warm hug. Together ....
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Why Couldn't That Be Me?

Diane Beckler is a 2019 National Challenge finalist and member at Farrell’s Oakdale Coralville, Iowa. Diane’s story is one of true perseverance and dedication, and we are honored to have her as part of our Farrell’s family. Congratulations, Diane! Why Couldn’t That Be Me? When I was younger, I loved participating in sports. It was my social outlet, and I loved to compete. Despite my diet of Wendy’s double bacon deluxe combos meals, frozen pizzas, mac n’ cheese, hot dogs, nachos, powdered donuts, and pop, I managed to keep the excess weight off – until my sophomore year of high school. I’d look at my teammates, with their parents cheering ....
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Becoming Who I Was Meant To Be

James Werner is a 2019 National Challenge finalist and member at Farrell’s Andover, Minnesota. James’ transformational story is truly powerful. We are incredibly proud of him and honored that he is part of the Farrell’s family. Congratulations, James! A Symbolic Moment As I reflect upon this year and how Farrell’s has changed my life, I’m reminded of a day I spent on the golf course last Fall. My golf ball missed the green and went into a water hazard. Being the competitive person I am, and always wanting to improve, I punished myself in my mind for the mistake I had made. I sat in the golf cart to retrieve my ball, and a dragonfly landed on my leg. In ....
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How To Boost Your Immune System

Whether the timing is cold and flu season, you’re sick, or you’re interested in taking preventive measures to stay healthy, we are revealing our favorite ways to care for your immune system. Your immune system is your body’s first protection against sickness. Your immune system consists of cells, tissues, and organs that join forces to challenge infections caused by bacteria, viruses, and toxins. Although we all gets sick periodically, there are steps we can do regularly to help ensure our immune system stays healthy. Appropriate Nutrition Many of us realize that the food we consume every day impacts our health. From a young age, the message is to don’t ....
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5 Full Body Stretches For Your Office

Get Sparkling! How to spruce up your water intake regime

Sleep Your Way to Success

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

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

Don't Watch Your Weight

Do I Need to Eat 45 Minutes Post Workout?

Should I Be Concerned About Losing Weight Or Losing Fat?

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

How To Remain Healthy While Staying Home

Becoming The Man I Knew I Could Be

How to Work on Self-Care During Unpredictable Times

Why Couldn't That Be Me?

Becoming Who I Was Meant To Be

How To Boost Your Immune System

Denise D. - Urbandale, IA

Anissa M. - East Colorado Springs, CO

Jeremiah T. - Urbandale, IA

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