Featured Articles
Busting the Myths: Nutrition
 
Are you having a hard time determining myth from truth? We've compiled some of the common food myths that surround us and break it down so you can be better informed.
 
Myth #1: Fat-free food is healthy
 
While it may sound like a dream come true, when fat is taken out of a food, something else needs to replace it, usually for flavor. That something else is mostly sugar, salt, or other unhealthy ingredients. Fat is actually essential to our bodies, in moderation, so don't avoid those products with fat and stay away from anything with added sugars to avoid extra pounds!
 
Myth #2: Carbs are bad
 
Just like fat, carbs are necessary for a balanced diet. Studies have actually proven that eating good, complex carbs are better than eating a low-carb diet for weight loss and maintenance. So don't ditch the carbs, but be smart. Choose healthy, whole grains, brown rice, and quinoa.
 
Myth #3: As long as I'm eating a certain amount of calories, it doesn't matter what food it's from
 
While a calorie is a calorie in terms of measurement for energy expenditure, calories do differ in their nutritional value and how our bodies process and absorb them. A 3-ounce chicken breast and two slices of white bread have the same amount of calories, but the chicken breast takes longer (more energy) to digest and has more nutrients. 
 
Myth #4: Skipping a meal will help me lose weight
 
This myth is actually one that could pack on more pounds. When we skip meals or don't fuel our bodies properly, we go into starvation mode, which slows down our metabolism and means we tend to overeat at the next meal.
 
The Farrell's nutrition plan is broken down into six small meals throughout the day (or three slightly larger meals and three small snacks) to fuel your body properly.
 
Myth #5: Red meat is bad for you
 
While you probably shouldn't be eating red meat every night, it's okay to include in your diet as long as you stick to lean cuts. It's mostly the fat content of red meat that could trigger health concerns, such as heart disease, but even chicken and turkey with the skin on can have high fat concentrations. When eating meat, choose skinless, lean cuts of beef, pork, chicken and turkey.
 
 

 
Busting the Myths: Exercise
 
Are you having a hard time determining myth from truth? We've compiled some of the common exercise myths that surround us and break it down so you can be better informed to make healthier decisions.
 
Myth #1: You can target where you lose fat
 
We all have those "problem" areas that we want to work on, but unfortunately, it's not as simple as targeting that area. While you can perform exercises for specific muscle groups, your body determines where you lose the body fat. Body fat is used as fuel for your workout, so your body isn't picky and will choose. You may notice over time though that you gain and lose in certain areas quicker, so be aware if those are your "problem" areas.
 
Myth #2: Lifting weights will make me look bulky
 
Most women don't want to bulk up and this is a myth that keeps many women from engaging in strength training exercises with weights. Strength training is essential for maintain muscle mass and building bone density, which is very important for women who are more susceptible to osteoporosis. Lifting weights tones and tightens the body, so don't worry about looking like a bodybuilder by adding strength training into your workout routine!
 
Myth #3: Exercising cancels out a bad diet
 
This couldn't be further from the truth. Good nutrition is important for losing body fat or maintaining weight. Good nutrition and exercising should complement each other. If you're exercising just so you can indulge in your favorite comfort foods, you're doing it wrong. Learn about healthy nutrition and exercise at Farrell's!
 
Myth #4: You need to workout a lot to see change
 
While it's recommended to move every day, that physical activity doesn't need to take up your whole day. At Farrell's, our workouts are only 45 minutes, but members see huge results. The only reason one would need to workout longer is if they aren't pushing themselves. If your workout is smart, meaning vigorous activity, you don't need to exercise as long. If you're not a student at Farrell's, it's recommended to get in 75 minutes of vigorous activity per week. If you are not ready for vigorous workouts, aim for 150 minutes per week of moderate workouts.
 
Myth #5: You can take some time off of exercising
 
We understand that life happens, but your body is always trying to get to where it was before. If you've lost weight, built muscle, and boosted your endurance, halting your exercise routine could de-condition you in only one week. Research has shown that muscle tissue can start to break down within a week, so even if you need a little break, don't put it off for long, or alternate days to keep your results maintained.
 
Sources:
Food For Thought
Four Foods to Avoid
 
There are certainly more than four foods you should avoid to maintain a healthy, balanced diet, but we've identified the four worst foods you should avoid for your overall health.
 
Sugary Drinks: Sugar, especially in liquid form, is one of the most fattening items you'll find in the grocery store. Anything with added sugar should also be avoided. While you should avoid soft drinks, fruit juice can also be high in sugar. Our brains don't tend to register these empty calories, leading people to consume more calories than they need.
 
Trans Fat: This is the worst fat and is very unhealthy. You've probably noticed the push for restaurants and food brands to eliminate trans fat from their products. A trans fat is a fat that has been manufactured to be solid at room temperature. Hydrogenated or partially-hydrogenated are other words for trans fat, so be on the lookout when reading nutritional labels.
 
Fast Food: While busy schedules may have you pulling into a fast food restaurant, beware as most items are high-calorie. Even the salads can add up when you take into account all the toppings. The best is to try to plan ahead and carry protein bars and pre-made snacks to avoid the drive-thru lane.
 
Bagels: Although tasty, bagels pack a high glycemic load, which can increase insulin. They have also been linked to skin problems, such as acne and rosacea.
Member News

It's that time of year again - the Citywide FIT Challenge begins October 9!
  • Challenge dates: October 9 - December 2
  • Entry fee is $50 and an unwrapped toy donation
  • Before pictures need to be taken before October 9. Stats and measurements are optional.
  • One female winner and one male winner selected from the central Iowa Farrell's locations will receive a $1000 cash prize. Winners will be announced at the party in December.
Local Charity Request: ARL
The Animal Rescue League has made a request for Farrell's volunteers to help with a charity event on Thursday, October 19th from 3 - 9:30pm. If the ARL can find volunteer coverage for the entirety of this event, they could receive $5000 which would have a huge impact on the service they provide.

If you are able to volunteer (for all of part of the shift) please contact Josh Riessen asap. The ARL is awaiting our response. Thanks in advance!
Life at Level 10 Blog
Gaining Back My Confidence at Farrell's!

Two years ago I was at the heaviest and unhealthiest place that I have been in my entire life. I wasn't happy and I didn't know why. I have a great husband who loves me no matter what my size, I have three beautiful children, but I wasn't happy.  
It wasn't until I was scrolling through pictures on my phone one night after my daughter was playing with it that I saw she had taken a picture of me. It was the first time that I really saw the unhappiness on my face even though I felt I had everything I wanted or needed. I knew what was making me so unhappy; I didn't love myself anymore.  
 
It was at this point that I reached out to a friend who introduced me to clean eating and I worked out at home with exercise videos. I was able to drop 37 pounds on my own, but as it happens to many people, I started cheating more and more and those old feelings of not loving myself were starting to resurface and I started putting the weight back on. I knew I needed something more than trying to get myself to eat right and get up off my butt. I needed to be motivated; I needed accountability; I needed someone to not let me give up; I needed Farrell's eXtreme Bodyshaping.  

Click here to read the full story. For more transformation stories, fitness and nutrition news subscribe to our Life at Level 10 blog.
Recipes
Try these Farrell's recipes to mix up your meals this month! 



Find more recipes like these in our Farrell's cookbook and on our Pinterest page !
Become a Franchise Owner!

Are you looking for a new Farrell's challenge? How about setting a goal to one day open your own Farrell's Franchise! All Farrell's Franchise owners are previous members, and that's the way it's going to continue because only members understand the true potential of the program. If you're interested in becoming a franchisee, check out this page for more information!

Upcoming Events
Citywide FIT Challenge
Begins October 9
Entry fee is $50 and an unwrapped toy to donate. See below for more details.

Hy-Vee Store Tour

October 18, 6pm

Hy-Vee Simple Fix
October 19, 6-8pm
Make 5-7 healthy meals to freeze. Each meal typically feeds 4-5 people. Sign up at the front desk.
Connect With Us
Make sure to stay connected with us on  Facebook!

If you have any questions or inquiries,  email us, call us at 515-978-3000 or stop by the front desk.