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Five Tips to Get (and Remain!) Motivated
Finalizing goals is a crucial piece 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 Keep Motivated After Determining Goals Now that you’ve decided your why, here are some great ideas to help you remain motivated to achieve your goals! Make it Part of Your Schedule This appears simple, but creating new ways can be hard. It takes 21 days to develop a habit. No matter your goal, set aside time to chip away at it once a day. If you want to get your workout done first thing, schedule it on your calendar. If you want to meal plan every Sunday, pencil it in your datebook. With three weeks of sticking to it, it will become a component of your regular routine. Keep it Easy Divide 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! Use this same approach every time to establish a new goal. Reduce it into simpler tasks 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–actually, it can be a good motivator. Set aside time to be grateful for your work. With all new responsibilities, you will learn and grow along the way. And if your tasks are especially challenging, treat yourself once you’ve accomplished them! Visualize the Finish Line Create a mental picture of yourself completing your goals: What does it look like? How do you feel in that moment? Making a mental image is a strong aid that can help keep you on schedule and motivated while working toward your goal. It’s a very valuable technique when your assignments are hard. Remain Consistent Take constant action daily–even if you don’t feel like it. Some days you may take a lot of action, while other days you might take not as much action. That’s OK! The important part is to remain consistent. Sign Up for a Free Week We’re more than just a gym at FXB Shoreview. We’re a goal-driven bunch when it comes to fitness and nutrition. Discover more by signing up for a free week with us.">
How to Stay on Track During the Holidays in Shoreview
Sticking to healthy habits can be hard during the holiday season. Enhance 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 right away when you get up if your schedule allows it. The last few months of the year are jam-packed, but it’s better to check your workout off your to-do list—instead of telling yourself you’ll make it up later. 2. Plan Your Meals It’s easier to plan your meals a few days ahead of time, instead of making bad decisions when you’re hungry and without a dinner plan. Our Simple Meal Plan makes grocery shopping and meal planning straightforward. Contact us to get your copy. If you’re going out to eat during the weekend, adjust your meals during the week 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-rich 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. 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 covered. 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. 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 prefer it browned. Remove from oven and let the chicken rest for 15-20 minutes. You can also follow this recipe to cook your Thanksgiving turkey. If cooking turkey, use the entire packet of brining mix. 3. Take a Cozy Break Grab your favorite blanket, find a comfortable spot and take a nap. A 30-minute nap is rejuvenating 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 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 meal with friends Reduce your weekday stress by spending time on Sundays meal planning Relax 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 Shoreview, 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
Frequent cardio exercise is essential for keeping a healthy heart. Discover three easy ways you can enhance your cardiovascular health. Start your healthy habits 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 healthier by raising your heart rate. Your heart pumps additional 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 increased blood volume enlarges the left ventricle, which is responsible for pumping oxygen-rich blood throughout your body. Your heart cavity can now hold and distribute a increased volume of blood, even when you’re at rest. This lowers your blood pressure and reduces 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 Shoreview, we track how productive your workout is. We use Myzone, the industry-leading heart rate monitor, to gauge effort during class. Exertion levels are monitored throughout class to maximize member results.  Our certified instructors keep class between 80-90 percent exertion during high-intensity intervals. 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 healthy. Nutrition also plays a crucial 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 Good nutrition and frequent exercise are essential for maintaining a healthy heart. Get started by claiming your free week at Farrell’s Shoreview.">
Why HIIT is Good for Losing Weight and Burning Fat
HIIT workouts are recognized as the best method to lose weight and burn fat. Plus, they're short, so they fit your schedule. Want to attend a HIIT class? Try a week on us at your local FXB.
12 Benefits of HIIT HIIT workouts are fast and work with for your routine. Even better is how your body acts after you’re done. These exercises create afterburn by raising your metabolic rate. Simply put, you torch calories after completing your workout—even while relaxing on the couch! HIIT routines build 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 faster Enhances endurance Strengthens cardiovascular well-being Improves blood vessel activity Promotes blood sugar stability Increases oxygen use Reduces resting heart rate and blood pressure Reverses age-related muscle decline Triggers human growth hormone production Expands fast-twitch muscles Benefits 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 a simple yet effective HIIT workout you can do in your living room. No equipment necessary! Complete each exercise for 45 seconds, then rest 15 seconds between each set. 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 short, convenient workouts. Need to get started with a fun and effective workout? Explore group fitness HIIT classes at a Farrell’s near you!">