It's Upper Body Day

4 Suggestions for Kickstarting Your Healthy Habits at the Gym and at Home

Think about this: You press the snooze button, blow off your early workout at the gym in Urbandale, get the kids prepped for the day, and rush to the office (or your work-from-home space), getting breakfast and a coffee at the drive-through. You slowly find yourself doing this more regularly, and eventually, it shifts into your new morning habit. You promise yourself, “Monday, I’ll begin again on Monday!”

Remind you of anything? If you’ve been through this before, you’re not alone! And don’t be too hard on yourself up either – it’s happened to all of us. If you’re prepared to get back in the gym and improve your well-being, you’re in the correct place. We’ve assembled some of our best tips for getting back in shape and maintaining health.

1. Keep Meal Prep Easy

Does the task of meal prepping feel like too much to handle? Not here! At Farrell’s Urbandale, our nutrition plans for your meals are uncomplicated, nutritious and tasty. Creating a balanced meal is fast with a protein, veggies and carbs.

To make shopping simple, write your grocery list into three sections: protein, carbs and healthy fats. Stock up on your favorites from every section, and you’ll have a week’s worth of meals!

Our top picks:

  • Protein—chicken and turkey
  • Carbs—wild rice and sweet potatoes
  • Fats—nuts and avocados

2. Vary Your Workouts

Cardio, high intensity interval training (HIIT), weightlifting and no impact—with so many contrasting workouts available, how do you know what’s a good fit for you? The answer is, the right workout is the workout you like doing!

Farrell’s Urbandale has both online workouts and in-studio workouts, so you can increase your health your way, on your time. Whichever workout you go with, your group fitness instructor will lead you through kickboxing and strength training workouts to torch fat and increase muscle. And you’ll have a good time doing it! The greatest part is, all new members get one free week of workouts.

3. Make Sure You’re Hydrated

It’s important to get enough water, but it’s even more critical to drink your H20 throughout warm weather! Adequate hydration is necessary for complete health and peak body functions.

Some of these functions include:

  • Managing body temperature
  • Distributing nutrients
  • Protecting muscles and joints
  • Developing healthy skin and organs
  • Controlling appetite

Unsure of how much water to drink? Create a goal to take in half your body weight in ounces. To illustrate, if you weigh 200 pounds, shoot to drink 100 ounces of water every day. Making a reminder on your phone is a great idea.

4. Emphasize Rest and Recovery


Being in sync with your body and taking rest days regularly is just as necessary as going to the gym. When you allow your body time to rest, it gets a jump-start on repairing muscles, which allows your muscles to get bigger and become stronger as time goes on. This is critical since the greater the muscle mass you have, the more calories your body consumes – even when you’re resting!


While returning to a healthy schedule, you don’t have to do it alone. After all, the most challenging bit is typically the first step. If you’re looking for a supportive community with a fitness program that promises results, come to a Farrell’s near you. We’re here to help you reach your health and fitness goals!

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