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Five Tips to Get (and Remain!) Motivated
Setting goals is a key piece of the healthy way of living we teach at FXB. Having trouble sticking to fitness and nutrition goals? Here are five tips to keep motivated.
How to Keep Motivated After Setting Goals Now that you’ve settled on your why, here are some good tips to help you stay working to reach your goals! Make it Part of Your Regimen This seems uncomplicated, but creating new practices can be challenging. It takes 21 days to make a habit. Regardless of your goal, set aside time to chip away at it every day. If you want to exercise first thing, add it on your calendar. If you want to plan your meals every Sunday, write it in your datebook. With three weeks of sticking to it, it will become a part of your daily routine. Keep it Straightforward Break your goals into smaller, more possible assignments. As an example, if you want to finish a marathon, you initiate training by running one mile a day–not 26! Take this same method every time to set a new goal. Reduce it into smaller assignments that will lead you to the last goal. Make it Exciting There’s no reason you can’t like the process! Having a good time is not your foe–actually, it can be a great motivator. Make time to to appreciate your work. With all new challenges, you will learn and grow as you progress. And if your assignments are especially hard, reward yourself once you’ve accomplished them! Keep the Finish Line in Mind Develop a mental photo of yourself completing your goals: What does it look like? How do you feel in that moment? Creating a mental picture is a great aid that can help keep you on schedule and inspired while working toward your objective. It’s a particularly useful approach when your work is hard. Stay Consistent Take constant action every day–even if you don’t want to. Some days you may take a lot of action, while other days you might take a lesser amount of action. That’s OK! The essential part is to remain consistent. Sign Up for a Free Week We’re more than just a fitness center at FXB Waukee. We’re a goal-driven group in regard to to fitness and nutrition. Discover more by signing up for a free week with us.">
How to Stay on Track During the Holidays in Waukee
Keeping healthy habits can be difficult during the holiday season. Strengthen 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 Tackle your workout immediately when you wake up if your schedule permits it. The last few months of the year are busy, but it’s better to cross 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 in advance, instead of making unhealthy decisions when you’re hungry and without a dinner plan. Our Simple Meal Plan makes grocery shopping and meal planning nearly effortless. Contact us to get your copy. If you’re eating out during the weekend, modify your meals during the week to keep your nutrition proportioned. Related: 6 Reasons Why Farrell’s Nutrition Works Sample Weekday Meal Plan Here’s an example of a weekly meal plan you can customize: Breakfast: healthy protein shake Lunch: nutrient-dense salad with fresh veggies and protein Dinner: chicken with a salad, acorn squash or sweet potato Here’s a simple 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 underwater. Pour brine into the stockpot and stir to consistently distribute. Cover with a lid and refrigerate overnight. The following day, rinse the chicken before roasting 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 like 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 comfy spot and take a nap. A 30-minute nap is refreshing and helps you remain healthy during the busy holiday season. If you need help getting to sleep, check out the Calm app. You’ll rest peacefully and wake to a pleasant chorus of birds, not an annoying phone alarm. 4. Enjoy the Season Commit to find joy in the upcoming busy season. Schedule a supper with friends Decrease your daily stress by spending time on Sundays meal planning Relax when you need it Build Healthy Habits Today with FXB Now is the time to get going on building healthy habits to carry you through the holidays. At Farrell’s Waukee, we’ll instruct you on nutrition, exercise and more. Get started today by claiming your free week of classes with us.">
How Exercise Affects Heart Health
Regular cardio exercise is important for keeping a healthy heart. Learn about three easy ways you can increase your cardiovascular health. Begin your healthy lifestyle 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 raising your heart rate. Your heart sends more blood to your muscles as your heart rate goes higher. The additional blood flow causes a higher volume of blood returning to your heart. Over time, the larger blood volume enlarges the left ventricle, which is responsible for distributing oxygen-rich blood throughout your body. Your heart cavity can now keep and distribute a higher volume of blood, even when you’re not exercising. This lowers your blood pressure and decreases 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 Waukee, we track how effective your workout is. We use Myzone, the industry-leading heart rate monitor, to measure effort during class. Exertion levels are watched throughout class to optimize member results.  Our certified instructors keep class between 80-90 percent exertion during high-intensity intervals. Active recovery periods are kept at 60-70 percent intensity. Related: Why HIIT is Good for Losing Weight and Burning Fat 3. Nutrition Cardio workouts aren’t the only way to keep your heart working well. Nutrition also plays an essential 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 Proper nutrition and frequent exercise are necessary for maintaining a healthy heart. Get started by signing up for a free week at Farrell’s Waukee.">
Why HIIT is Good for Losing Weight and Burning Fat
HIIT workouts have been verified as the best approach to lose weight and burn fat. Plus, they're short, so they work with your calendar. Want to experience a HIIT class? Try free week at your local FXB.
12 Benefits of HIIT HIIT exercises are short and fit with for your schedule. Even better is how your body responds after class is over. These exercises spark afterburn by increasing your metabolic rate. Simply put, you torch calories after ending your workout—even while laying on the couch! HIIT classes add 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 more quickly Enhances endurance Strengthens cardiovascular health Improves blood vessel capacity Promotes blood sugar management Increases oxygen consumption Lowers resting heart rate and blood pressure Negates age-related muscle decline Encourages human growth hormone generation Builds fast-twitch muscles Benefits brain function Lessens anxiety and depression Related: What is Strength Training and Why is it Important? 12-Minute HIIT Workout You Can Do at Home Not by a Farrell’s? No problem! We’ve created an easy-to-follow yet effective HIIT workout you can do in your living room. And you don’t need any equipment! Do each exercise for 45 seconds, then rest 15 seconds between each set. Repeat 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’re looking to burn body fat, increase muscle and improve your cognitive health, HIIT is for you. Plus, it packs all the benefits of other exercises into fast, convenient workouts. Want to get started with a likable and effective workout? Check out group fitness HIIT classes at a Farrell’s near you!">