Waukee Kickboxing Fitness Blog - Farrell's eXtreme Bodyshaping - Waukee

3 Jan 2022
I Decided to Join Farrell’s on a Whim

I Decided to Join Farrell’s on a Whim By Dan S. 2020 $10,000 National Challenge Finalist A little over a year ago, I decided to join Farrell’s on a whim. After seeing what it was, how it worked, and the wonderful people involved, I was all in. I was able to see some great changes right away and after how well my first 10 weeks went, I decided to join. After completing the 10-Week Challenge, I decided I would put my hat in the ring for the Farrell’s $10,000 National Challenge . Since I started, I’ve literally been busting my tail to try and get myself back into shape and improve my overall health. At the time I started, I didn’t realize ....
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8 Dec 2021
5 Tips to Survive Holiday Stress

5 Tips to Survive Holiday Stress Every year, the holidays swing around again, bringing joy and light.… or maybe not so much. The reasons that make the holiday season special, can also make it overwhelming and stressful. As you grow older, the tidings of comfort and joy can gradually be devoured by the pressure of planning big family feasts, buying, and giving gifts, and doing it all. So, if thinking about the hustle and bustle of the holiday season leaves you feeling anxious, you’re certainly not alone. What Causes Holiday Stress? While holidays are meant to bring feelings of happiness and love, they can also be a reason for excessive stress and anxiety for many ....
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Farrell’s Helped Me Beat Breast Cancer

Farrell’s Helped Me Beat Breast Cancer By Tracy W. 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 ....
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28 Sep 2021
I Truly Look Forward to the Future!

I Truly Look Forward to the Future! By Brad M., Farrell’s 2020 $10,000 National Challenge Finalist I first heard about Farrells a few years ago. I attended a couple of classes with a friend and was interested but never pulled the trigger. I was a member of a different gym and worked out regularly 3-4 times a week – lifting weights, some cardio, just the usual workouts I had done since playing sports in high school. I would fluctuate up and down 10 lb. week to week. I competed in challenges a couple of times and was always very disciplined and motivated during those challenges, dropping 40 lb and seeing great results. But then when the challenges would end, the weight ....
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19 Jul 2021
Remember that dream you’ve always had? Be that person, and go after it!

Remember that dream you’ve always had? Be that person, and go after it! By Amy N., 2020 $10,000 National Challenge Finalist Remember that one dream that’s always been in your heart? It’s big, it’s scary, but it holds a spark that fires every time you think of it? Growing up, I played sports in high school; and as an adult, I still enjoy games/activities. I love watching athletes perform on the greatest stage they've trained for. Whether it’s a high school football game or the Olympics. Learning about their journey, seeing their passion come through for the sport. Their dedication, real fight, and grit show up, making their souls shine through. ....
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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 for being “big-boned”. ....
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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 ....
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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 exercise it is performed in a non-contact ....
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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 school weighing ....
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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 in soda ....
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Your Best Start Ever: How to Begin Your Exercise Journey

Your Best Start Ever How to Begin Your Exercise Journey Where there is a will, there is a way, and if you would like to bring exercise into your life, you can make it happen. Starting out may feel daunting and challenging, to say the least, but once you have realized why it is so important to include exercise in your life, you will be able to stick to it for the long haul. When you look around and see people working out it may be hard to imagine that at one point they were a beginner. But it’s true, they started as a beginner. The FXB Instructor at Farrell’s started as a beginner. The Fit Community Leaders started as a beginner. Even Lance Farrell started as a ....
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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 ....
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My Transformation During a Global Pandemic

My Transformation During a Global Pandemic A Year I Will Never Forget By Maria Valley “You will never know how strong you are until being strong is the only choice you have.” – Cayla Mills HOW DID I GET HERE? From a young age, my weight was constantly fluctuating up and down. I’d find a diet/fitness program, follow it to the tee, and lose some weight, but every time without fail, I would gain the weight back again because I didn’t commit to a lifestyle change. I didn’t have a plan or the proper support, guidance, and accountability to lose the weight and keep it off. I would let whatever was going on in my life at the time ....
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My Farrell's Transformation Story

My Farrell’s Transformation Story By Terrell Harris First and foremost, I’d like to say to every single person who was, has been, currently, or thinking about being in the year-long, Farrell’s eXtreme Bodyshaping $10,000 National Challenge and putting 100% into the Challenge, are truly amazing people. It’s not easy to take yourself out of your comfort zone and to push your body further than you ever have before. Whether you have won or have fallen short, in the past, future, or present, you all are great, powerful, overcoming, determined, passionate, hardworking, and dedicated people! You should pat yourself on the back! I joined Farrell’s ....
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The Surprising Benefits of The Sunshine Vitamin (AKA Vitamin D)

The Surprising Benefits of The Sunshine Vitamin (AKA Vitamin D) By Lauren Williams 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 ....
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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 ....
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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 ....
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Should I Be Concerned About Losing Weight Or Losing Fat?

If you’re looking to join a new gym or fitness program in Urbandale, 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

Picture this: You hit the snooze button, skip your morning workout at the gym in Urbandale, 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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How To Remain Healthy While Staying Home

With changes going on in the world today, most of us are using more time in our houses. It can seem tricky to keep up with a positive lifestyle when your gym in Colorado Springs is closed. You could have found yourself becoming the teacher, home cook, and parent in your house. Or you are working from home for the time being and struggling to set up some structure in your day. In these changing times, it can be tempting to devote more time to the couch, checking the news and movie after movie, and casually losing your day-to-day workout routine. We may be passing more time at home, but we can always create ways to keep up healthy behavior! Below, find our preferred positive habits ....
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Becoming The Man I Knew I Could Be

Doug Wespiser is a Farrell’s member at Farrell’s White Bear, Minnesota. Doug’s story is truly one of hard work and dedication. Keep reading to hear, in Doug’s words, how he became the father, husband, and man he always wanted to be! Chapter 41: How Did I Get Here? Growing up, I was full of ambitions and dreams. “Who do I want to be? What do I want to do when I grow up?” As a husky boy in my teens, I planned to be an avid hunter, camper, and fisherman, exploring remote locations and surviving off the land. Today, at 41 years of age and nearly 300 pounds, I think to myself, “How did I get here? How could I be so far away from what I had envisioned ....
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How to Work on Self-Care During Unpredictable Times

There’s more to your well-being than just working out and eating healthy meals. Taking a thorough idea of your health— nourishing your mind, body, and soul—is vital for your overall health. We like to describe this as self-care. Here are a few of our favorite ways to practice self-care. Stay Connected We may be following social distancing, but that doesn’t mean we can’t connect with others! Book a digital coffee break or happy hour with your friends or family. Keep it cheerful and tell each other one good thing that happened to you recently. Brainstorm plans for when you can meet again and how comforting it will be to give them a big, warm hug. Together ....
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Why Couldn't That Be Me?

Diane Beckler is a 2019 National Challenge finalist and member at Farrell’s Oakdale Coralville, Iowa. Diane’s story is one of true perseverance and dedication, and we are honored to have her as part of our Farrell’s family. Congratulations, Diane! Why Couldn’t That Be Me? When I was younger, I loved participating in sports. It was my social outlet, and I loved to compete. Despite my diet of Wendy’s double bacon deluxe combos meals, frozen pizzas, mac n’ cheese, hot dogs, nachos, powdered donuts, and pop, I managed to keep the excess weight off – until my sophomore year of high school. I’d look at my teammates, with their parents cheering ....
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Becoming Who I Was Meant To Be

James Werner is a 2019 National Challenge finalist and member at Farrell’s Andover, Minnesota. James’ transformational story is truly powerful. We are incredibly proud of him and honored that he is part of the Farrell’s family. Congratulations, James! A Symbolic Moment As I reflect upon this year and how Farrell’s has changed my life, I’m reminded of a day I spent on the golf course last Fall. My golf ball missed the green and went into a water hazard. Being the competitive person I am, and always wanting to improve, I punished myself in my mind for the mistake I had made. I sat in the golf cart to retrieve my ball, and a dragonfly landed on my leg. In ....
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How To Boost Your Immune System

Whether the timing is cold and flu season, you’re sick, or you’re interested in taking preventive measures to stay healthy, we are revealing our favorite ways to care for your immune system. Your immune system is your body’s first protection against sickness. Your immune system consists of cells, tissues, and organs that join forces to challenge infections caused by bacteria, viruses, and toxins. Although we all gets sick periodically, there are steps we can do regularly to help ensure our immune system stays healthy. Appropriate Nutrition Many of us realize that the food we consume every day impacts our health. From a young age, the message is to don’t ....
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Blog | Farrell's eXtreme Bodyshaping - Waukee

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I Decided to Join Farrell’s on a Whim

5 Tips to Survive Holiday Stress

Farrell’s Helped Me Beat Breast Cancer

I Truly Look Forward to the Future!

Remember that dream you’ve always had? Be that person, and go after it!

The Ember has Become a Fire

5 Full Body Stretches For Your Office

The Unexpected Benefits of Kickboxing

The Coaster Has Finally Reached the Station

Get Sparkling! How To Spruce Up Your Water Intake Regime

Your Best Start Ever: How to Begin Your Exercise Journey

How Breathing Can Help You Achieve Your Fitness and Weight Loss Goals

My Transformation During a Global Pandemic

My Farrell's Transformation Story

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

Do I Actually Need to Eat Within 45 minutes of Working Out?

Don't Watch Your Weight

Should I Be Concerned About Losing Weight Or Losing Fat?

4 Tips For Returning To Your Healthy Habits At The Gym And At Home

How To Remain Healthy While Staying Home

Becoming The Man I Knew I Could Be

How to Work on Self-Care During Unpredictable Times

Why Couldn't That Be Me?

Becoming Who I Was Meant To Be

How To Boost Your Immune System

Maria V.

Terrell H.

John P.

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Our Next 10 Week $1,000 Challenge Starts....
🎉 January 13, 2024🎉
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Blog | Farrell's eXtreme Bodyshaping - Waukee

Request More Information

Request More Information

Request Information Now!

Our Next 10 Week $1,000 Challenge Starts.... 🎉 January 13, 2024🎉 Click the "Request Information" Button Now to Learn More!

Our Next 10 Week $1,000 Challenge Starts....
🎉 January 13, 2024🎉
Click the "Request Information" Button Now to Learn More!