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  • Common Ingredient Alternatives

    Common Ingredient Alternatives

    Whether you are battling a food allergy or intolerance, or overall would like to substitute ingredients in your diet or recipe, we at Farrell’s have got your back! When you’re kickboxing and strength training as hard as we do, it is super important to make sure you are fueling your body properly. Part of fueling your body properly is to eliminate as many processed and refined foods out of your diet. Some of the best ways to do that is to get really creative in the kitchen, become a master of meal prep, and even DIY your own protein bars, protein pancakes, and more! Some of the ways we like to create a better version of these tasty treats at home is by utilizing ....

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  • Eating for your Mental Health

    Eating for your Mental Health

    At Farrell’s, we strive for a whole lifestyle approach-which includes proper nutrition, body movement, sleep, hydration, and of course, mental health. When you’re kickboxing and strength training 6 days per week, it can take a toll on not only your body, but your mind, if you are not taking care of it. So let’s look at a few of the foundational pieces for eating to fuel your body for your mental health: Scheduled/Structured eating. Think of your body like a campfire. When you light a fire, can you leave it burning and expect it to continue to burn all day without tending to it? Absolutely not! Just like our bodies, you need to tend to that fire every few ....

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  • All About Seasonal Produce

    All About Seasonal Produce

    At Farrell’s, we know how important it is to have a variety of fresh fruits and vegetables in your diet on a daily basis. Optimal nutrition is vital to your success with our kickboxing and strength training routine, and is a great way to nourish your body and show it how much you care! Did you know that some fruits and vegetables can only grow at certain times of the year? This is what we refer to as seasonal produce. This explains why at the grocery store, if you buy produce that is “out of season”-it might taste bitter, or “off”, and when it is in season, it is at its absolute most flavorful. Here are some of the best times to buy or harvest popular ....

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  • Eat The Rainbow

    Eat The Rainbow

    At Farrell’s, we focus heavily on nutrition-as proper nutrition is vital to your success with our kickboxing and strength training program. Proper nutrition includes having a variety of colorful fruits and veggies, lean protein, complex carbohydrates, and healthy fats. Keeping a variety of fruits and vegetables in your diet is incredibly important-as colorful produce contain phytonutrients, which are the nutritious chemicals that plants produce. Did you know that some experts say having upwards of 30 different vegetables and fruits in your weekly rotation of foods is best for optimal health? The American Heart Association recommends filling at least half of your ....

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  • How to Recognize Your Body’s Hunger Signals

    How to Recognize Your Body’s Hunger Signals

    We all have busy lives. From working full time, parenting, to kickboxing and strength training workouts 6 days a week-we at Farrell’s understand how hard it is to sometimes recognize your body’s cues- especially those that signal hunger. As human beings, we have evolved to prefer things that taste good, and want to eat in abundance when a lot of food is available. For the majority of human history-food was hard to come by, and sweetness actually signaled that things were calorie dense, and good to eat. This legacy affects our appetite, hunger, and fullness signals and regulation, especially when delicious, calorie dense foods are everywhere! Not to mention ....

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  • Summertime Thrivin'

    Summertime Thrivin'

    Want to thrive this summer in all aspects of your life? Take these tips below from your fitness and nutrition experts here at Farrell’s to do just that! 1. Be sure you are getting enough sleep . When you are sleep deprived, this not only can increase the hunger hormone-ghrelin, but it can cause higher blood sugars, impact your ability to concentrate & problem-solve, and can even have a negative impact on your immune system and mood. Make sure to get yourself into a consistent nighttime routine for at least 7 hours of shut eye each night. 2. Drink plenty of water . Water is not only a great way to stay hydrated, but it keeps your appetite in check to. ....

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  • The Benefits of Working Out With a Friend

    The Benefits of Working Out With a Friend

    At Farrell’s, we are all about group fitness and having a blast with our fitfam. But did you know that there are several benefits of kickboxing and strength training with a friend? Working out with a friend allows you to hold your partner accountable, push each other along, and support one another along your fitness journeys. We know how hard it can be to make time to commit to yourself, and working out alone can make that commitment even more difficult. When you schedule your workout with a friend who is depending on you to show up, you tend to honor that commitment. Another added benefit to scheduling your workouts at the same time every day with your friend is ....

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  • A Healthier Way To Grocery Shop

    A Healthier Way To Grocery Shop

    If you’re like me-you are all about time saving & efficiency. I thought it would be helpful to provide my best tips and tricks behind navigating the grocery store to obtain the healthy foods you are looking for, without wasting any time. So let’s dive in: Make a list: Fail to plan, and plan to fail, is a motto that Farrell’s taught me and I live by it to this day. Every time I go to the store, I make a list. My best advice? If you are going to a store whose layout you are familiar with-take an 8.5 x 11 piece of paper and create your list by aisle, in the flow of how you naturally navigate the store. Create a Colorful Cart: Fruits and vegetables are full ....

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  • Coffee & Health: The Research

    Coffee & Health: The Research

    Coffee has been a huge staple in our lives, as well as a topic of discussion in the health and fitness community just as long. Research has pulled us in multiple directions-some positive, some negative. So, what’s the deal ? Is coffee good, or bad for you? It’s not that simple. According to a recent review article in the New England Journal of Medicine , the caffeine in coffee doesn’t increase your risk for heart disease or cancer . Research suggests that 3-5 cups of coffee daily has actually been associated consistently with a reduced risk of several diseases, even death. There are, however, a few things to look out for, so let’s weigh the ....

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  • 5 Full Body Stretches For Your Office

    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 be tween 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 ....

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