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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 that ....

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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 and Health: The Research

    Coffee and 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 per day ....

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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 all 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 for ....

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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 ....

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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 ....

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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 ....

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  • Citrus Fruits & Vitamin C

    Citrus Fruits & Vitamin C

    Vitamin C is an incredibly important micronutrient that has been known to lower the risk of certain types of cancer, protect cells from free radicals, boost the immune system, build collagen (an important structural protein throughout the body), and aids in regeneration of vitamin e supplies in the body. Citrus fruits like lemons, limes, and oranges are packed with phytonutrients ( powerful plant-based antioxidants – keeping your immune system running at top efficiency ), and contain a variety of additional nutritional benefits. Whether you’re kickboxing in the gym or just out for a run, studies have shown that a diet rich in citrus could help improve cardiovascular ....

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