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  • The Ember Has Become A Fire

    The Ember Has Become A Fire

    The Ember has Become a Fire. By Connie Roetzer, Farrell’s $10,00 National Challenge Finalist I began my journey with Farrell’s on January 5, 2019. I was your typical middle-aged woman - in my 50’s, married, grown children that live outside the home, and aging parents that have needed my emotional support. I had recently gone through a lot of really big changes in my life and, looking back, I didn’t end up handling them too well. On top of everything else, I’d also grown increasingly overweight (and was so tired of being so). On the outside, I was positive, well-adjusted, happy, and making some pretty funny excuses ....

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  • Sleep Your Way To Success

    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 ....

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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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  • 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 handle this even on our busiest ....

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  • The Coaster Has Finally Reached the Station

    The Coaster Has Finally Reached the Station

    The Coaster Has Finally Reached the Station By Bobby Turnquist Farrell’s National Challenge Finalist My entire adult life has been a rollercoaster ride of weight. Even in high school, I was never happy with the way I looked. I was never what one would call “fat”, but I always carried a little extra. Thankfully, I was also blessed with a pretty decent athletic ability. This kept me active and is likely why I was not an obese teenager. I never had a grasp on good nutrition and have always eaten whatever I wanted. Surely, as I have discovered over the last year, this was going to catch up with me eventually… I graduated from High ....

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  • The Unexpected Benefits of Kickboxing

    The Unexpected Benefits of Kickboxing

    The Unexpected Benefits of Kickboxing Kickboxing is one of the top fitness trends of 2021, and it is definitely here to stay. This high-intensity interval training (HIIT) workout will leave you feeling breathless, sweaty, and invincible, no matter what your fitness level is! But there is so much more to kickboxing than punching, kicking, and getting your sweat on. Before we dive into the unexpected benefits of kickboxing, let’s get to know what kickboxing is about and why you should try it today. Kickboxing 101 Kickboxing is a form of martial arts, combined with combative sport principles. When it is done at Farrell's it is performed ....

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  • Don't Watch Your Weight: Why the scale is not a friend of your progress

    Don't Watch Your Weight: Why the scale is not a friend of your progress

    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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  • Farrell’s Got Me Off the Hamster Wheel I Was Stuck In

    Farrell’s Got Me Off the Hamster Wheel I Was Stuck In

    Farrell’s Got Me Off the Hamster Wheel I Was Stuck In By Joy LeTendre, Farrell’s 2020 National Challenge Finalist At the close of 2018, I felt like I was stuck in a rut. I had been working the same job for 18 years, my husband and I lived in a little townhome with our two little girls, and I kept losing and gaining back the same 20 pounds. After having our two beautiful girls, I never dropped the extra baby weight. I felt like a hamster stuck in its wheel, not making any changes to truly better my life. I had tried a couple Farrell’s classes in early fall 2018, and I will never forget my first kickboxing class. What surprised me most was that ....

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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 ....

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  • Get Sparkling! How To Spruce Up Your Water Intake Regime

    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 ....

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