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Five Tips to Get (and Remain!) Motivated
Finalizing goals is a critical part of the healthy living we teach at FXB. Can't seem to stick to fitness and nutrition goals? Here are five tips to remain motivated.
How to Stay Motivated After Finalizing Goals Now that you’ve established your why, here are some fantastic tips to help you keep working to achieve your goals! Make it Part of Your Regimen This seems simple, but establishing new practices can be hard. It takes three weeks to make a habit. Whatever your goal, make time to work on it once a day. If you want to get your workout done in the morning, schedule it on your calendar. If you want to meal plan every Sunday, add it in your planner. With three weeks of sticking to it, it will become a part of your everyday routine. Keep it Straightforward Break your goals into smaller, more manageable assignments. For example, if you want to complete a marathon, you begin training by running one mile a day–not 26! Follow this same technique every time to establish a new goal. Reduce it into easier assignments that will lead you to the final goal. Make it Exciting There’s no reason you can’t like the process! Having an enjoyable time is not your foe–actually, it can be a good driving force. Make time to to acknowledge your work. With all new obligations, you will learn and grow during the journey. And if your tasks are extremely hard, reward yourself once you’ve accomplished them! Think About the Finish Line Develop a mental picture of yourself completing your goals: What does it look like? How do you feel in that moment? Visualization is a strong aid that can help keep you on track and inspired while working toward your end result. It’s an especially helpful method when your assignments are difficult. Remain Consistent Take consistent action daily–even if you don’t want to. Some days you may take huge action, while other days you might take less action. That’s OK! The essential part is to keep consistent. Sign Up for a Free Week We’re more than just a place to work out at FXB Urbandale. We’re a goal-motivated community 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 Urbandale
Sticking to healthy habits can be tricky 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 achieve your long-term nutrition and fitness goals.
4 Helpful Tips to Navigate the Holiday Season 1. Set Your Alarm Clock Tackle your workout right away in the morning if your schedule permits 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 bad 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 pick up your copy. If you’re eating at a restaurant during the weekend, change your meals on weekdays to keep your nutrition as balanced as possible. Related: 6 Reasons Why Farrell’s Nutrition Works Sample Weekday Meal Plan Here’s an example of a daily 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 an easy 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. Sprinkle 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. Drop 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 uniformly distribute. Cover with a lid and refrigerate overnight. The following day, rinse the chicken before baking it. Preheat oven to 350 degrees. Rest 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 make your Thanksgiving turkey. If cooking turkey, use the whole packet of brining mix. 3. Take a Cozy Break Locate your favorite blanket, find a cozy spot and take a nap. A 30-minute nap is reinvigorating and helps you keep healthy during the busy holiday season. If you need help getting to sleep, check out the Calm app. You’ll rest soundly and wake to a pleasant chorus of birds, not a loud phone alarm. 4. Enjoy the Season Don’t forget to find joy in the upcoming busy season. Schedule a dinner with loved ones Decrease your weekday 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 begin creating healthy habits to carry you through the holidays. At Farrell’s Urbandale, we’ll show you how to manage nutrition, exercise and more. Get started today by claiming your free week of classes with us.">
How Exercise Affects Heart Health
Frequent cardio exercise is critical for supporting a healthy heart. Discover three easy ways you can enhance your cardiovascular health. Start 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 pumps more blood to your muscles as your heart rate goes up. The additional blood flow causes a higher volume of blood returning to your heart. Over time, the higher 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 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 Urbandale, we track how productive your workout is. We use Myzone, the industry-leading heart rate monitor, to measure exertion during class. Exertion levels are recorded throughout class to improve member results.  Our certified instructors keep class between 80-90 percent exertion during high-intensity sets. Active recovery periods are set at 60-70 percent intensity. Related: Why HIIT is Good for Losing Weight and Burning Fat 3. Nutrition Cardio exercise isn’t the only way to keep your heart working well. Nutrition also plays an important part 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 annual check-ups with your doctor! Related: Carbs—Too Little or Too Much? Strengthen Your Heart with Farrell’s Adequate nutrition and routine exercise are important for maintaining a healthy heart. Get started by claiming your free week at Farrell’s Urbandale.">
Why HIIT is Good for Losing Weight and Burning Fat
HIIT workouts are recognized as the best way to lose weight and burn fat. Plus, they're quick, so they fit your schedule. Want to attend a HIIT class? Try free week at your local FXB.
12 Benefits of HIIT HIIT exercises are quick and fit with for your life. Even better is how your body acts after class is over. These classes lead to afterburn by expanding your metabolic rate. Simply put, you keep burning calories after completing your workout—even while relaxing on the couch! HIIT classes increase muscle and speed up your metabolism. This helps your body burn fat for longer periods of time. Here are 12 more benefits of HIIT: Burns more calories in less time Creates endurance Strengthens cardiovascular functions Improves blood vessel activity Promotes blood sugar management Increases oxygen intake Lowers resting heart rate and blood pressure Undoes age-related muscle decline Stimulates human growth hormone creation Expands fast-twitch muscles Benefits brain function Helps anxiety and depression Related: What is Strength Training and Why is it Important? 12-Minute HIIT Workout You Can Do at Home Not near a Farrell’s? No problem! We’ve made a basic yet effective HIIT workout you can do almost anywhere. And you don’t need any equipment! Complete each exercise for 45 seconds, then rest 15 seconds between each move. Do 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 want to burn body fat, add muscle and improve your cognitive health, HIIT is for you. Plus, it packs all the benefits of other exercises into quick, convenient workouts. Want to get started with a fun and effective workout? Check out group fitness HIIT classes at a Farrell’s near you!">