Andover and New Hope FXB: 2014

Tips for a Great "After" Photo | FXB Andover & New Hope

The thought of your “after” photo can be a little frightening! You have trained hard in the gym and followed a clean, nutritious diet plan so you are feeling and looking great. To ensure you get "level 10" results from your after photo, have a look at our top tips:

Body Hair... This mostly pertains to the gentlemen...

Body hair has a tendency to hide your muscle definition. Shaving is the easiest option and you can do it yourself. Ideally, do this the day before (not on the day of, to avoid any shaving marks or redness). If wet shaving, use a good shaving oil and a post-shave balm, to reduce irritation.

Guys, make sure your facial hair is neat and trimmed. Clean-shaved is good for a dramatic after photo.

Tanning

Being that we live in the frozen north, we may not have much color this time of year so a spray tan makes your definition in your muscles stand out. The camera washes you out and makes you look more pale than usual, so you may want to go a shade darker than you think necessary. There are many different methods of tanning. A professional spray tan is, by far, the easiest, quickest and SAFEST option. You can get a very convincing natural-looking spray tan, which lasts for up to a week to 10 days. For best results, get a spray tan the day before.

Hair and Makeup

Make sure you get a hair cut. If you’re a guy, shorter hair will make you look bigger and more muscular. Check your look for a neat hairline and no neck hair! If you have short-medium length hair, use a good wax or pomade to style it and hold it in position.

Girls, you may not need a full haircut, but a trim and style can work wonders. Make sure you go to final testing day with your hair fresh and styled!

Flex!

We want you to be showing off all those newly strengthened muscles! To get the best results in your photo, you need to practice flexing in the mirror at home! This may sound silly... but go ahead and practice holding your hands at your hips. Flex, or squeeze biceps and quads all while squeezing those ab muscles. It can be difficult. A little practice at home will make you feel more at ease before the camera clicks on final testing day.

SAY CHEESE!

But the most important thing to remember is to SMILE. True beauty, confidence and happiness comes from within. YOU have EARNED this photo and we are proud of all you have done over this past 10 weeks!

Some Thoughts Before Heading to Thanksgiving Dinner | Twin Cities Kickboxing

The holidays are upon us and for most of us, it is a joyous time. There can be however, some anxiety about the seemingly never-ending treats, buffets and indulgences interfering with your health and fitness goals. Let's keep a few things in mind before the big party:

Be realistic. One day is not going to make or break your new FXB lifestyle. Enjoy the day in moderation.
Plan time for exercise. We have a number of class times on Thursday and Friday. Exercise helps relieve holiday stress and prevent weight gain. Plus, if you don't hit the gym the bags will miss your powerful rounds!
Don’t skip meals. Before leaving for a party, eat a light snack, like raw vegetables or a piece of fruit to curb your appetite. You will be less tempted to over-indulge.
Check out party buffets before filling your plate. Choose your favorite foods and skip your least favorite. Include vegetables and fruits to keep your plate balanced.
Eat until you are satisfied, not stuffed. Savor your favorite holiday treats while eating small portions. Sit down, get comfortable and enjoy.
Be careful with beverages. Alcohol can induce overeating and non-alcoholic beverages can be full of calories and sugar. Tell yourself you will have a full glass of water before a glass of wine, beer or cocktail.

You know the expression, "Work Hard, Play Hard?" We have all worked extremely hard the last few weeks, we're so close to the completion of this 10-week session. Let yourself enjoy and relax with your family and friends on Thanksgiving. Your FXB Family will be waiting for you when you come back.

Wishing you all the best this holiday season!

-Your Friends at FXB Andover & New Hope

Meet the Owner| Spotlight on New Hope's Joe Hill

He's a fan favorite with his booming voice, motivational, kick-your-butt in a nice kind-of-way instructing and friendly personality. Joe Hill lives and breathes the healthy lifestyle Farrell's promotes. Let's get to know Joe a little bit better:

What is your favorite kickboxing exercise?
Freestyle.

What is your favorite exercise on band day?
Triceps extension.

What is your least favorite kickboxing exercise?
Wood choppers.

What is your least favorite resistance day exercise?
Adductors.

What is your favorite protein snack?
Cookie dough Quest bar.

How long have you been going to FXB?

2 1/2 years.

What tips or tricks do you have for beginners?

Show up!!! Get here and we will take care of the rest... Attendance is the most important part

Tell us your favorite part about FXB?
The FXB family!!! My wife and I have become very close with several members.

How much weight have you lost since starting FXB?

26 lbs and counting!

What is your favorite workout song or genre?
Rock/Metal.

How has living life at Level 10 changed your life
I can't put it all into words. I am a different person thanks to FXB!!!! I eat healthier and am happier than ever!

What is your favorite healthy thing to eat?
I love any kind of fish.

What is your favorite free day splurge?
Pizza!

What advice do you have for 10-weekers?
You decided to make a change, dig deep and make it happen. It isn't supposed to be easy! Proper form will lead to devastating power !!!

What advice do you have for FIT Members?
Stay motivated, continue to improve and never give up. Continue to set new goals for yourself.

What is the most frequently asked question you get about starting Farrell's?
Is this something I can do? My answer is yes! You can do anything you put your mind to!

Why did you want to open your own Farrell's gym?
We wanted to be a part of something we really believe in!

Joe and Darcie Hill.

Making the Best of Your Garden Harvest? Quick Veggie Pasta Recipe | Farrell's eXtreme Bodyshaping Twin Cities

Are you making the best of the fruits, or vegetables, of your garden labor? Backyard gardens are fun and promote clean eating, if you can put in the work ahead of time. Here's a peak at some backyard gardens of our own FXB Andover members:

Here is a simple veggie pasta which is super quick and easy and full of garden flavor:
Gather a variety of vegetables, tomatoes, carrots, green beans, peppers, etc. If you are growing herbs, add some of those as well, oregano and basil work excellent with pasta. We also added some prepared pesto sauce and garlic to this mixture. Have basil in your garden... you can make your own fresh pesto!

Add to hot pan with coconut or canola oil on medium to high, stirring constantly. A sprinkling of Parmesan was also added to the pan.

After heating until tender, add the vegetables over whole wheat pasta and you have a quick, healthy and fulfilling meal! So, if you have a lot of vegetables from your garden to use up... make this for your family tonight!

Eating A "Rainbow" of Foods| Twin Cities Kickboxing Gym

So, we've discussed "eating clean." Now, let's take a look at another way of thinking about healthy eating and what you put on your plate. Are you eating a "rainbow" of foods?

The idea behind "eating a rainbow" means visually stimulating your taste buds with a variety of naturally colored foods, which are packed with many different vitamins and minerals.

Here's a quick guide to the colors of foods and what benefits they contain:

Greens:
potassium, folate, fiber, vitamin A, E and C.

Reds/oranges:
Vitamin A, beta-carotene, and lutein, for healthy vision.

Browns/purples/blues:
Flavonoids, which have been found to improve brain function and blow flow.

Yellows:
Think healthy fats, such as almonds, fish, such as salmon and tuna. Healthy fats aid in the absorption of vitamins in the body.

Thinking in terms of "eating a rainbow" may be just another way for you to ensure you are getting a plenitude of vitamin and nutrient-packed foods.

Eating "Clean..." What Does That Really Mean? | Farrell's eXtreme Bodyshaping Twin Cities

So what does clean eating even mean?

If you are like me, you hear the phrase thrown around by everybody from your next door neighbor to your mother-in-law. But what does “clean eating” really mean? Experts like Tosca Reno, author of the Eat-Clean Diet, describes clean eating as consuming a colorful and wide variety of fresh fruits and vegetables, whole grains and lean protein. Clean eating is a simple idea that is based on eating whole foods in their most natural states, the less processing the better. Now this is simple in theory, but with so many interpretations it can be difficult to really nail down what clean eating really is. We at FXB like to think of clean eating as giving our bodies the best nutrients and fuel we can find. Here are a few tips to get the best nutrition to support your new healthy lifestyle:

Limit Processed Foods:

Many processed foods are full of excess sodium, sugar and fat. An easy way to clean up your diet is to look at the ingredient list on packaged foods. If the list is long or includes lots of ingredients that you can’t pronounce, try to stay away from it.

Bump Up Your Veggies:

Vegetables are full of vitamins, with many boasting vitamin A, which is essential for healthy vision and immune function, and vitamin K, which can help keep your bones healthy. Vegetables are also high in heart-healthy fiber, which helps you feel full. Plus, veggies are low in calories, so you can eat lots of them without damaging your waistline. Fresh vegetables are as clean as they come since they are unprocessed and come straight from the farm (just don’t forget to wash them before you eat them!). The recommended daily amount for most adults is 2½ to 3 cups. To make sure you get your fill, try carrots and hummus for a snack, start your meal with a salad, or begin your day with vegetables by adding peppers and onions to an omelet.

Cut Down on Saturated Fat:

You don’t have to cut out fats when you’re eating clean; instead just focus on healthy fats. It’s as simple as swapping out saturated fats (like those in butter, cheese and meat) in favor of healthy fats like olive oil, canola oil and the kind found in nuts and fatty fish. These fats are good for your heart and can help raise your good HDL cholesterol, while saturated fats are associated with increased risk of heart disease and should be limited.

Reduce Alcohol Intake:

Having a cleaner diet also includes cleaning up what you drink. You can still have alcohol, but stay within the recommended limit—one drink per day for women and two for men (one drink equals 5 ounces wine, 1½ ounces liquor or 12 ounces beer). Alcohol in reasonable amounts may be good for your heart, but too much alcohol dehydrates you and adds additional calories to your diet. Steer clear of mixed drinks with lots of added sugar; it’s probably safe to assume that if your drink is neon-colored or came out of a frozen machine, it’s not all that clean.

Un-Sweeten Your Diet:

Most people eat too many added sugars. The American Heart Association recommends no more than about 6 teaspoons per day for women and 9 teaspoons per day for men. To clean up your diet, cut down on added sugars in your diet by limiting sweets like soda, candy and baked goods. Also keep an eye on sugars added to healthier foods like yogurt (choose plain varieties with no added sugar), tomato sauce and cereal. Look for foods without sugar as an ingredient, or make sure it’s listed towards the bottom, which means less of it is used in the food.

Eliminate Refined Grains

Cutting out white flour and refined grains is an easy way to eat cleaner. Refined grains, unlike whole grains, are more processed and often stripped of beneficial nutrients like magnesium, selenium and fiber. Plus, they’re typically found in unhealthy packaged foods, like baked goods and junky snack foods that may also deliver added sugars, saturated fats and extra sodium. Skip the packaged refined carbs like cookies, crackers and cakes altogether, and also swap white rice, white bread and white pasta for brown rice and whole wheat bread and pasta.

Hopefully, these tips have inspired you to clean up your diet and implementing even a few of these simple ideas can help you reach your fitness goals and live a longer and healthier life!

Andover Completes Summer Youth Program 2014!

We would like to congratulate all the kids who completed the FXB Summer Youth Program! Not only did they improve their aerobic ability, they also gained strength, flexibility, balance and CONFIDENCE! We hope they made a new friend, reached a goal... had a good time!

Thank you to our wonderful instructors who inspired and motivated our students. Also, a big thanks goes out to all those who volunteered and/or helped out along the way.

Kids at "Level 10!" WAY TO GO!

Member Spotlight | FXB Farrell's eXtreme Bodyshaping Twin Cities

Our next member spotlight features Andover's part-time manager, Travis Schulz.

We checked in with Travis about his experience with FXB Andover and here is what he had to say:

What is your favorite kickboxing exercise?

Right Rounds for Power.

What is your favorite bands exercise?

Standard curl.

Travis showing us his favorite bands exercise, bicep curls, or as we like to call it here, "The Gun Show!"

What is your least favorite kickboxing exercise?

Speed Rounds.

What is your least favorite bands exercise?

Lunges.

What is your favorite protein snack?

Eggs (if I have time), Cliff Bar (if I am on the go).

How long have you been going to FXB?

Just over a year (Started March 2013).

Do you have a favorite FXB Recipe or share with us your favorite healthy recipe.

A whole wheat tortilla with two scrambled eggs, a slice of low fat/skim American cheese, spinach.

What tip or tricks can you share with beginners?

Form, form, form… The key is perfect form! Once you have that, the power and speed will follow. Stay hydrated and stick to your nutrition.

Tell us your favorite part about FXB!

The people I have met. Some of my closest friends I have met, have been through FXB.

Travis and some of the friends he has made at FXB Andover.

What is your favorite workout song or music genre?

Macklemore and Ryan Lewis’ “Can’t Hold Us,” otherwise, for kickboxing, anything Alternative or Hip Hop.

How has living life at Level 10 changed your life?

I used to be the shy quiet one in the back of the room, now I am instructing in front of a large group of people. I would say my confidence has increased 10-fold since I have joined FXB. If you would have asked me a year ago, if I would be instructing, I would have laughed at that thought.

Travis before his FXB transformation and now. He is proud of the fact that he has consistently maintained a 20-lb. weight loss at FXB Andover.

What is your favorite healthy thing to eat?

Eggs…I love eggs!

What is your favorite free day splurge?

A big juicy cheeseburger. Almost a must have on Saturday nights!

Do you have any advice for 10 weekers?

Put in the time and effort. Results come to those who "leave it all on the mat."

Do you have advice for FIT members?

Keep being an inspiration to those 10-weekers. I had so many FIT members give me advice and correct me during my 10 weeks, I think that was the biggest part to my success.

And furthermore...

I would say, show up every day (10 weekers or FIT), I have found out the hard way what happens when you skip an extended period of time. Stick to the plan FXB has set in front of you. Come in with a good attitude and work your butts off!

Thanks to Travis for his continuing dedication and inspiration!

Feeling Sore? | Farrell's eXtreme Bodyshaping Twin Cities

So in Andover we are few weeks into our session and New Hope's 10-week session is underway. We are sure you are filled with excitement, fitness goals, and………….SORE muscles! I remember my first 10 week session, after the first few days I felt like a zombie that had been hit by a truck. Sore muscles are never comfortable, but wear them with a badge of honor knowing that you pushed your body harder than ever before. On the days when I am really sore relief is definitely in order — here are my go-to ways of easing sore muscles.

Whether it's a hot tub, steam or sauna room, or just a soak in my tub at home, a little heat always does wonders for sore muscles — I always feel less stiff and more relaxed. Applying heat to muscles reduces pain by increasing blood flow to the area, which helps the small muscle tears causing the pain heal faster.

I find that after working out, lengthening sore muscle fibers by stretching eases possible post-workout pain. Although, studies have found that stretching doesn't relieve the lingering pain of a hard FXB session, I feel it makes the new muscle fibers more elastic and healthier. On the other hand, light walking after an intense workout improves circulation warming up your body, and we already know that a little heat goes a long way to help the pain go away!

Cool down. There's a reason elite athletes swear by the post-workout ice bath — it works. The cold temperature constricts blood vessels, which reduces swelling. And when you come out of the bath, your body warms up quickly, improving circulation, which also helps with the healing process. Because I am not a fan of shocking cold temps, I only use ice for the times when I have a strained muscle or serious injury. Occasionally I am inspired to take a cold shower post-workout, which is said to help the pain causing inflammation.

Even with the best care, we sometimes need a little something extra to ease away the pain. Don't be ashamed to take a pain reliver; it might not help you heal any faster, but it can definitely take the edge off.

Treat your body well and you will be AMAZED at what you can do, and the goals you can accomplish. We are all here to help you succeed and Live at Level 10!

Make the Best of Your Rest Day | Kickboxing in the Twin Cities

Have you ever done a workout harder than a full 6 days at FXB? Have you truly ever executed as many strength training exercises, like we do on band days, at home, by yourself or at any other gym? Have you ever given your body the proper amount of stretching before a vigorous workout... Come on... be honest! Have you faithfully engaged in any other exercise that interchanged your body between intense amounts of both speed and power? Any other workout that worked every area of your body?? We work extremely hard and efficiently at FXB and by Sunday, our bodies really feel it. It's only natural that by Sunday, our bodies need to rest and replenish. At FXB, we encourage Sunday to be a day off of exercise. We encourage you to enjoy a well-deserved and well-planned cheat meal. But while you are resting and enjoying, just keep in mind a few tips that will keep your rest day from turning into regret and regress day:

Allow yourself to get that full night of quality sleep. This can mean a lot of different things to different people. If you have young children, you might need to take turns sleeping in. This also means being responsible for not staying up too late the night prior. Our bodies are amazing at healing and growing while sleeping.

The amount of alcohol you take in just prior to sleep will negatively affect the quality of your sleep. Despite what most people think, even though it might make you feel drowsy at first, alcohol will agitate your body during the night and not allow you to get full restful sleep.

Your cheat meal really should be one meal. It shouldn't be two or three meals all on one plate or an entire day of cheating or not paying attention. Not planning out your cheat meal can lead to a lack of attention to what you are putting in your mouth and thus spreads into an entire day. Then when Monday morning comes, your mind is in a different pattern of thinking and more susceptible to making poor choices.

This is also a day to plan and prepare for the week ahead. Make sure you have enough water bottles for the week. Spending some time in the kitchen now will save you so much time and sabotage later on in the week, when schedules get busy.

So in short, train for change, eat for change and rest for change. Your body will thank you for it!

-FXB Andover and New Hope

Andover FXB Location Announces Food Drive

Ahhh... Summer and the livin' is easy, right? Yes, summer is a fun-filled, carefree time but, for many of our neighbors the summer can be anything but carefree. There are many children in our area who rely on school lunches to get one, or even two of their meals for the day. So, when school is out for the summer, unfortunately, for some, this means less meals. We typically think of donations in the winter months, but summer is a time when the shelves at our local food donation centers are starting to run low.

What can our FXB gym family do to help those in need? Knowing that the need is great, we have decided to have a “Clean the Cupboard” event to gather food for the Anoka County Brotherhood Council, (ACBC) food shelf in Coon Rapids. After reading about ACBC food shelf and knowing our FXB Andover family... Several things are clear:

1. ACBC does amazing things for our community.

2. Summertime brings a dire need for your donations!

3. The FXB Andover community is a kind and generous one!

4. Donating is good for your health! Studies show "doing good" is beneficial to your overall happiness and health!

ACBC will take all different kinds of canned and boxed foods, personal supplies such as shampoo, deodorant, etc., (this even includes travel size toiletries). Also, they currently have a desperate need for cat food ( to help our 4-legged friends too).

So... Beginning today... RIGHT NOW... and running for a week or so we will have donation containers at the Andover FXB location. If you have a donation, drop it off and when the containers are full we will bring them to the ACBC food shelf to help them fulfill their mission of helping those in need!

Usually we post here about giving those bags the right rounds at FXB Andover, but this time let’s right round hunger, and fill some bags for our community!

Thank you!

New Hope Gets First Session Underway!

This past Saturday, owners, Joe and Darcie Hill and Brian and Amy Fritz, opened the new FXB location in New Hope, MN. With over 70 new members, the first session started with great success.

Take a look at the morning's events captured in photos: