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Five Tips to Get (and Keep!) Motivated
Establishing goals is a key piece of the healthy lifestyle we teach at FXB. Can't seem to stick to fitness and nutrition goals? Here are five tips to keep motivated.
How to Stay Motivated After Determining Goals Now that you’ve decided your why, here are some great ideas to help you stay energized to reach your goals! Make it Part of Your Regimen This seems simple, but establishing new practices can be hard. It takes three weeks to create a habit. Regardless of your goal, schedule time to work on it every day. If you want to get your workout done in the morning, schedule it on your calendar. If you want to plan your meals every Sunday, add it in your planner. With three weeks of following it, it will become a part of your daily routine. Keep it Straightforward Break your goals into smaller, more possible tasks. As an example, if you want to complete a marathon, you start training by running one mile a day–not 26! Follow this same method every time to establish a new goal. Lay it out in easier objectives that will lead you to the final goal. Make it Exciting There’s no reason you can’t like the process! Having a good time is not your foe–in fact, it can be a good motivator. Make time to to appreciate your work. With all new challenges, you will learn and grow along the way. And if your tasks are especially challenging, reward yourself once you’ve accomplished them! Visualize the Finish Line Develop a mental photo of yourself completing your goals: What does it resemble? How do you feel in that instant? Creating a mental picture is a great tool that can help keep you on track and motivated while working toward your goal. It’s an especially useful technique when your work is difficult. Remain Consistent Take the same action daily–even if you don’t want to. Some days you may take massive action, while other days you might take a lesser amount of action. That’s OK! The key is to remain consistent. Sign Up for a Free Week We’re more than just a gym at FXB New Hope. We’re a goal-motivated group when it comes to fitness and nutrition. Find out more by signing up for a free week with us.">
How to Stay on Track During the Holidays in New Hope
Following healthy habits can be difficult during the holiday season. Build your habits now by signing up for a free week of fitness classes at Farrell's. We'll teach you how to reach your long-term nutrition and fitness goals.
4 Helpful Tips to Navigate the Holiday Season 1. Set Your Alarm Clock Do your workout immediately when you wake up if your schedule has room for it. The last few months of the year are busy, but it’s better to tick your workout off your to-do list—instead of telling yourself you’ll make it up another day. 2. Plan Your Meals It’s easier to plan your meals a few days beforehand, instead of making poor decisions when you’re hungry and without a dinner plan. Our Simple Meal Plan makes grocery shopping and meal planning easy. Contact us to get your copy. If you’re going out to eat during the weekend, change your meals on weekdays to keep your nutrition in check. Related: 6 Reasons Why Farrell’s Nutrition Works Sample Weekday Meal Plan Here’s an example of an everyday meal plan you can customize: Breakfast: healthy protein shake Lunch: nutrient-filled salad with fresh veggies and protein Dinner: chicken with a salad, acorn squash or sweet potato Here’s an easy-to-follow brined chicken recipe from AllSpice Culinarium in Des Moines. You only need two ingredients: One whole chicken All Spice Brining Mix (half packet) Directions: Boil 3 cups of water in a small saucepan. Add in a half packet of the brining mix and boil until the crystals dissolve. While you are waiting for the brine, rinse the chicken under cold water. Put the chicken in a large stockpot with cold water and ice until the chicken is fully submerged. Pour brine into the stockpot and stir to consistently distribute. Cover with a lid and refrigerate overnight. The following day, rinse the chicken before cooking it. Preheat oven to 350 degrees. Put the chicken in a roasting pan, breast side up and brush olive oil or butter over the chicken. (Optional: Stuff with celery and onion.) Bake uncovered for 75 minutes, or until internal temperature reaches 180 degrees. Toward the end of baking, broil your chicken if you prefer it browned. Remove from oven and let the chicken rest for 15-20 minutes. You can also follow this recipe to bake your Thanksgiving turkey. If cooking turkey, use the whole packet of brining mix. 3. Take a Cozy Break Get your favorite blanket, find a comfortable spot and take a nap. A 30-minute nap is reinvigorating and helps you stay healthy during the busy holiday season. If you need help sleeping, check out the Calm app. You’ll rest calmly and wake to a pleasant chorus of birds, not an irritating phone alarm. 4. Enjoy the Season Don’t forget to find joy in the upcoming busy season. Schedule a supper with friends Reduce your daily stress by spending time on Sundays meal planning Take a break when you need it Build Healthy Habits Today with FXB Now is the time to start making healthy habits to carry you through the holidays. At Farrell’s New Hope, we’ll teach you about nutrition, exercise and more. Get started now by claiming your free week of classes with us.">
How Exercise Affects Heart Health
Routine cardio exercise is important for keeping a healthy heart. Find out three easy ways you can enhance your cardiovascular health. Begin your healthy way of life with a free week of heart-pumping and fat-burning classes at your local Farrells.
3 Ways to Improve Heart Health 1. Cardio Workouts Cardio exercise makes your heart stronger by upping your heart rate. Your heart pumps more blood to your muscles as your heart rate goes up. The additional blood flow results in a larger volume of blood returning to your heart. Over time, the larger blood volume enlarges the left ventricle, which is responsible for sending oxygen-rich blood throughout your body. Your heart cavity can now keep and distribute a larger volume of blood, even when you’re not exercising. This lowers your blood pressure and lessens the amount of work your heart has to do. Related: What is Strength Training and Why is it Important? 2. Heart Rate Tracking At Farrell’s New Hope, we track how efficient your workout is. We use Myzone, the industry-leading heart rate monitor, to record effort during class. Exertion levels are monitored throughout class to improve member results.  Our certified instructors keep class between 80-90 percent exertion during high-intensity sets. Active recovery periods are maintained at 60-70 percent intensity. Related: Why HIIT is Good for Losing Weight and Burning Fat 3. Nutrition Cardio fitness isn’t the only way to keep your heart strong. Nutrition also plays a crucial function in preventative heart health. Some of the best foods to eat are: Colorful vegetables Leafy greens Fibrous fruits Nuts and seeds Fish high in omega-3 And don’t forget to schedule your routine check-ups with your doctor! Related: Carbs—Too Little or Too Much? Strengthen Your Heart with Farrell’s Adequate nutrition and frequent exercise are essential for maintaining a healthy heart. Get started by signing up for a free week at Farrell’s New Hope.">
Why HIIT is Good for Losing Weight and Burning Fat
HIIT workouts are proven to be the best approach to lose weight and burn fat. Plus, they're short, so they're convenient for your schedule. Want to experience a HIIT class? Try week at no cost at your local FXB.
12 Benefits of HIIT HIIT exercises are quick and fit with for your life. Even better is what your body does after the workout. These exercises create afterburn by expanding your metabolic rate. Simply put, you keep burning calories after finishing your workout—even while resting on the couch! HIIT workouts build muscle and improve your metabolism. This helps your body burn fat for increased periods of time. Here are 12 more benefits of HIIT: Burns more calories in less time Enhances endurance Strengthens cardiovascular well-being Improves blood vessel capacity Promotes blood sugar stability Increases oxygen consumption Lowers resting heart rate and blood pressure Negates age-related muscle decline Triggers human growth hormone creation Develops fast-twitch muscles Promotes brain function Fights anxiety and depression Related: What is Strength Training and Why is it Important? 12-Minute HIIT Workout You Can Do at Home Not close to a Farrell’s? No problem! We’ve made an easy-to-follow yet effective HIIT workout you can do in your living room. No equipment necessary! Do each exercise for 45 seconds, then rest 15 seconds between each move. Go through this circuit twice. Jump Squats Push-ups Burpees Alternating Side Lunges Mountain Climbers Plank Related: 6 Reasons Why Farrell’s Nutrition Works! Lose Weight and Burn Fat with FXB If you need to burn body fat, build muscle and enhance your cognitive health, HIIT is for you. Plus, it packs all the benefits of other exercises into fast, convenient workouts. Looking to get started with a likable and effective workout? Check out group fitness HIIT classes at a Farrell’s near you!">