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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 almost be viewed as a secret weapon if utilized properly during training. ....

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  • Meet the Newest Members of Our Community!

    Meet the Newest Members of Our Community!

    The Farrell's program is not just about kickboxing and strength training. We focus heavily on properly fueling your body with the right foods to reach your goals. But what about the vitamins and micronutrients that we might be missing from just our diet alone? We are so excited to announce Farrell's partnership with 90-year veteran Vitaminerals who has created a line of Nutritional Supplements specifically geared toward Farrell’s members.You can order online, and have them shipped right to your door! Vitaminerals has a stellar reputation, and is a highly respectable company in the chiropractic and naturopath world. In fact, their products have previously only been sold in ....

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

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

    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 have high vitamin D levels. Getting enough vitamin D can keep your hormone levels in check and may ....

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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?

    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. That ’ s because your body uses glycogen (aka: energy stored ....

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  • Protein and Weight Loss:  How Much Protein Should You Eat to Lose Weight?

    Protein and Weight Loss: How Much Protein Should You Eat to Lose Weight?

    Decades of scientific research on nutrition and weight loss has uncovered a few key pieces of information on what helps people successfully win the battle of the bulge. First, we know that while exercise is important, a person’s healthy eating habits likely matters more for weight loss than the hours they spend in the gym. Second, when it comes to dieting, there is no single best one for losing weight; many diets can work quite well as long as total calorie balance is accounted for. Third, dietary protein is one of the key “levers” in a diet that increases the likelihood of someone’s ability to lose weight. This article is going to cut ....

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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 only one small piece of ....

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  • 5 Healthy Eating Tips for the Holidays

    5 Healthy Eating Tips for the Holidays

    1.Holiday-Proof Your Plan You may not be able to control what food you’re served, and you’re going to see other people eating tempting treats. Meet the challenges armed with a plan. Eat close to your usual times to keep your blood sugar steady. If your meal is served later than normal, eat a small snack at your usual mealtime and eat a little less when dinner is served.Invited to a party? Offer to bring a healthy dish along. If you have a sweet treat, cut back on other carbs (like potatoes and bread) during the meal. Don’t skip meals to save up for a feast. It will be harder to manage your blood sugar, and you’ll be really hungry and more likely to ....

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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 St. Paul, 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 St. Paul, 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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