Farrell's St. Paul

Starting takes courage.

Continuing takes commitment.

Every time you choose to come back, you're investing in yourself and becoming stronger than you were yesterday.

Be proud of where you started - and even prouder that you didn't stop. Keep going. Your future self will thank you.

SPECIAL 7th ANNIVERSARY OFFER THIS MONTH!!
Get SEVEN WEEKS for only $77!!

You always wanted to try us out - NOW is the time!

Motivation gets you started. A proven program gets you RESULTS you'll receive:

🥊 Coach-led fitness classes
🥗 Nutrition guidance
💪 Daily motivation and accountability
🎯 A clear path toward lasting results

Your goals deserve more than another gym membership. They deserve a team that's invested in your success. We've been getting results for members for the past 7 years - now it's your turn!

Learn more and enroll now!👉 https://fxbstpaul.com/

"It's not a one-size-fits-all program." - Lindsay E.

That's what makes the difference.

At Farrell's eXtreme Bodyshaping, you'll receive personalized nutrition guidance, coach support, and a community that helps you stay on track.

Start your own transformation! ➡️https://fxbstpaul.com/

What you eat before a workout can make a big difference in how you feel and perform.

Try to fuel your body with a balance of carbohydrates to burn energy and a little protein to help grow your muscles. Eating about 1–2 hours before class can help you get the most out of your workout.

Not sure what's right for you? That's exactly why nutrition is part of the FXB experience. Our coaches help take the guesswork out of healthy eating so you can fuel your body with confidence.

Learn more about our nutrition program on our website ➡️ https://fxbstpaul.com/

Week 6: Keep Going. Keep Growing. 🔥
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MID-CHALLENGE CHECK-IN
Mid-Challenge Check-ins started last week!
If you haven’t scheduled yours yet, please use the link below to book your 1-on-1:
SIGN UP HERE
These check-ins are a HUGE part of making sure you’re getting the most out of the final half of the challenge. We want to talk about your progress, answer questions, identify areas to improve, and help you finish strong!

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🍎 WEEK 6 SIMPLE MEAL PLAN
Week 6 Simple Meal Plan
We have 5 weeks left, so keep focusing on clean eating and trust the process!
If you haven’t logged your food lately, spend a few days tracking. It’s a great way to check in with yourself and see where you might be able to tighten things up.
Keep showing up. Keep putting in the work. Keep going. 🔥

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STRENGTH TRAINING - NEW MOVES 💪

DENSITY SETS
Our heaviest lifts yet!
All exercises are 10 reps
The goal is to push toward the point where completing all 10 reps becomes impossible
This is how we challenge the muscles to get stronger and leaner
Transitions will be quick, so be ready to move!
FORM FIRST — LEG DAY REMINDERS

1. LUNGES — Quad Focus
Focus on your front heel and back knee for proper form. Your quads will do most of the work, with more glute involvement as you get deeper.
👉 Work toward getting your glutes below parallel to the front knee.
👉 Add weight only once you can consistently achieve good depth and form.

2. STEP-BACK LUNGES — Hamstring/Glute Focus
Step back far enough to get your glutes below parallel and properly engage your glutes and hamstrings.
A shallow step-back that doesn’t break parallel will shift more of the work into your quads.
👉 Get the depth first. Add weight second.

3. SQUATS — Glute Engagement
Want to involve those glutes? Get to parallel or below!
If you stay above parallel, you’ll place more emphasis on the quads, with only limited glute engagement.
It’s easy to accidentally turn an entire leg day into an “all quads” day if your form isn’t dialed in!

Keep working on your depth, increase your weight over time, and push toward muscular failure.

You are SO much stronger than when you started! 🔥
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KICKBOXING NEW MOVES 🥊

We have two new kickboxing moves this week Wheel Kick and Spinning Back Fist!

🔥 WHEEL KICK
An inside-out kick with the lead foot, making a big circle over the top of the bag—or lower, depending on your flexibility.

🔥 SPINNING BACKFIST HIGH (SBFH)
This move starts with stepping through with your back foot and turning so your back faces the bag. Use the momentum from the turn to strike with the pinky side of your hand.
Remember:

R foot forward → step right → strike right, then left
L foot forward → step left → strike left, then right
Strikes should land around shoulder height

Your instructor will also review both moves about 5 minutes before class, so don’t worry if they feel awkward at first.

You might just discover your new favorite move! 🥊

And we’re picking up the pace this week!

Remember Week 1 when the combinations felt like a foreign language? 😂

Now we’re rocking 4-, 5-, and even 6-part combinations!
Look how far you’ve come! 👊

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🎯 FXB St Paul YouTube Channel Access
Don’t forget to check out our YouTube channel for move tutorials and other FXB St. Paul content!
FXB St. Paul YouTube Channel

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📅 UPCOMING EVENTS - MARK YOUR CALENDAR

Saturday, September 19 @ 10:30 AM
🏆 10-Week Challenge Final Test-Out

Saturday, September 19 @ TBD
🎉 10-Week Challenge Celebration
More details coming soon!

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KEEP GOING. KEEP GROWING. 🔥
You’re halfway through the challenge, and this is where the work starts to add up.
-Celebrate the victories you can see.
-Celebrate the victories you can’t see yet.
-Celebrate the fact that you keep showing up.
Your future self will thank you. ❤️
We’re looking forward to an AWESOME Week 6!
LET’S DO THIS! 🔥

If you need to reach us, text 651-358-2524 or email [email protected].