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  • Farrell’s Helped Me Beat Breast Cancer

    Farrell’s Helped Me Beat Breast Cancer

    I have been a member of Farrell’s since January 2013. Like many others in the program, it changed my life. I had never been an athlete and despised working out, but I lost close to 40 pounds and learned a new mindset. I found that I was strong, beautiful, and yes . . . I could do anything I put my mind to. In 2014, my husband, Mike, jumped on the bandwagon as well, and later that year we both became instructors. We were full-on Farrell’s converts and whole-heartedly believed in the program. In March of 2016, our world was turned upside down. While showering one day, I found a small, hard lump in my right breast. My initial reaction was that it couldn’t be ....

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  • Stop Focusing Just on Weight Loss

    Stop Focusing Just on Weight Loss

    Society has conditioned us to be hyper focused on the number on the scale, and pushing “low calorie”, “skinny” and “weight loss” supplements. With all of this messaging, it can force the consumer to believe that weight loss should be the one and only goal, when we would argue that strength training and muscle building is just as, if not more important than just shedding some lbs. When embarking on your fitness journey of kickboxing, strength training, and proper nutrition, it is important not to hyperfocus on just fat loss. Sure, it would be nice to see your waistline shrink and your arms and legs appear more toned-however actually building up ....

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  • The Surprising Benefits Of Apples

    The Surprising Benefits Of Apples

    There are a wide variety of apples out there-from Red Delicious, McIntosh, Granny Smith, to Gala, Fuji, and Honeycrisp. So, in honor of National Apple Day, we thought we’d fill you in on some of the surprising benefits of apples, so let’s dive right in! The skin of apples are filled with plant chemicals also known as flavonoids, vitamin C, and fiber (called pectin). For this reason, it is recommended that when you do consume the apple, eat it with the skin on! Some studies suggest that the flavonoids and fiber in the apple skin can help protect against blood vessel and heart damage, lower cholesterol, and can even help protect your cells’ DNA from oxidative damage, ....

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  • Staying in control with Halloween Candy

    Staying in control with Halloween Candy

    As Halloween rolls around, it is important to hone in on our fitness and nutrition goals, and not get too sidetracked by the festivities and candy that are just around the corner with the change of season! We put together some tips and tricks to reduce temptation, and stay on track when you are just so tempted by the Halloween candy everywhere you turn! First and foremost, follow your regularly scheduled programming ! Continue to follow your fitness routine of strength training, kickboxing, and fueling your body with proper nutrition as you normally would. This is the first line of defense when trying to stay on track. Avoid skipping meals and plan your meals in advance, ....

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  • Busting Nutrition Myths

    Busting Nutrition Myths

    With any fitness routine, nutrition is an essential component, whether you're a marathon runner, weight lifter, or kickboxer! Unfortunately, there is a lot of misinformation out there-and it can be incredibly confusing. It is hard to know what to believe and where to find reliable information-so let's debunk a few common nutrition myths. "Eating at night will make you fat" Nighttime eating has commonly been rumored to be associated with weight gain. The main idea behind this myth is that your body isn't using energy at rest, so whatever you've consumed prior to rest will automatically get stored as fat. However, this is false . Your body doesn't just magically shut down at ....

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  • Crushing Your Goals During The Football Season

    Crushing Your Goals During The Football Season

    It’s that time of year again-where the leaves change, the air cools, and the grocery store aisles are lined with pumpkin flavored… well, everything it seems like! Which also means it’s football season, and we couldn’t be more excited! Since Sunday is typically your rest day from kickboxing and strength training classes, what a better way to rest and relax by unwinding with a football game with friends-whether you’re watching at home or downtown at one of our local breweries. Are you worried that resting and enjoying the game will sabotage your goals? Not to fear-we have some tips and tricks to help you stay on plan while also enjoying the season. ....

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  • Step Back To Work Bootcamp

    Step Back To Work Bootcamp

    Whether you’re excited about it, still waiting for it, or wondering how it will go, the return to work was always inevitable. But just because you’re back at work from 8 to 5, or working round the clock shifts, doesn’t mean you have to miss out on the easy options and flexible schedule that you had when your gym was right in your living room. As we all make the transition back to the workplace over the coming weeks and months, take time to seize opportunities for exercise, better nutrition and lifestyle tweaks in your week (along with your FXB sessions) to stay on track with fitness goals. Finding Fitness Everywhere We need to go beyond balance balls at the desk to ....

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  • Back to School: Fitness 101

    Back to School: Fitness 101

    September is typically a time of change, with kids going back to school and summer coming to a close, but perhaps no year has brought more of a fall shift than this one. With people looking at heading back into their offices partially or full-time, it appears for now that regular life is continuing to pick back up, and with it, our regular routines. Whether you’ve found an at-home or outdoor workout regimen you enjoy over the last year or just dropped your regimen altogether, now is a great time to head back to school with a little Fitness 101. Below, we’ve got three tips for relearning the ins and outs of building a routine that’s healthy, effective, and ....

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  • State Fair Saves

    State Fair Saves

    It’s that time of year again. Food on a stick. Deep-fried, delicious distractions from your health plans and fitness goals everywhere you turn. The Minnesota State Fair is known for two things: an incredibly fun time and adding an extra notch to your belt or a little stretch to your yoga pants. But staying true to fitness plans and workout goals doesn’t need to mean saying a definitive no to major events and outings that might get you off track. FXB instructors have some easy tactics and State Fair saves to help you get the most from the Fair’s food experience. Measuring Stick – Make Smarter Choices First things first: set a snack budget for the ....

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  • Train Like an Olympian-An Interview with Casey Bloemke

    Train Like an Olympian-An Interview with Casey Bloemke

    Many of us watched the Olympics saying, “Man, I wish I could be in that sort of shape.” What should people aim for when it comes to their fitness — what’s realistic so you can be in good shape...without the podium or the Wheaties box cover? This is so very simple. The only thing realistic is to compete against you from yesterday. Once we change our thought process away from trying to be someone else, we’re finally set free on a healthy path with our health and fitness. The right question is this: “ Can I give as much or more intentional effort to my health and fitness than I did yesterday?” If the answer is yes, then the results will fall in ....

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