Five Tips to Get (and Keep!) Motivated
Setting 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 keep motivated.
How to Remain Motivated After Setting Goals Now that you’ve decided your why, here are some good tips to help you stay working to reach your goals! Make it Part of Your Schedule This appears easy, but establishing new practices can be difficult. It takes about a month to develop a habit. Regardless of your goal, make time to make progress on it every day. If you want to exercise first thing, put it on your calendar. If you want to plan your food every Sunday, pencil it in your planner. With three weeks of sticking to it, it will become a component of your everyday routine. Keep it Easy Portion your goals into smaller, more manageable actions. For example, if you want to complete a marathon, you begin training by running one mile a day–not 26! Take this same method every time to make a new goal. Lay it out in smaller assignments that will lead you to the final goal. Make it Enjoyable There’s no reason you can’t enjoy the process! Having a good time is not your opponent–in fact, it can be a great motivator. Take the time to appreciate your work. With all new challenges, you will learn and grow as you progress. And if your work is particularly difficult, pamper yourself once you’ve accomplished them! Think About the Finish Line Create a mental image of yourself accomplishing your goals: What does it appear like? How do you feel in that minute? Visualization is a great tool that can help keep you focused and motivated while working toward your end result. It’s a very helpful approach when your assignments are hard. Remain Consistent Take consistent action daily–even if you don’t want to. Some days you may take a lot of action, while other days you might take not as much action. That’s OK! The essential part is to keep consistent. Sign Up for a Free Week We’re more than just a fitness center at FXB Blaine. We’re a goal-motivated group in regard to 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 Blaine
Keeping healthy habits can be tricky 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 achieve your long-term nutrition and fitness goals.
4 Helpful Tips to Navigate the Holiday Season 1. Set Your Alarm Clock Do your workout first thing when you wake up if your schedule has room for 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 in advance, 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, adjust 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 an everyday 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 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. Stir 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 uniformly 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 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 complete 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 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 peacefully and wake to a pleasant chorus of birds, not an irritating phone alarm. 4. Enjoy the Season Remember to find joy in the upcoming busy season. Schedule a dinner with friends Lower your everyday stress by spending time on Sundays meal planning Rest when you need it Build Healthy Habits Today with FXB Now is the time to get going on making healthy habits to carry you through the holidays. At Farrell’s Blaine, 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 critical for supporting a healthy heart. Discover three easy ways you can enhance your cardiovascular health. Begin 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 strengthens your heart by increasing your heart rate. Your heart deploys more blood to your muscles as your heart rate increases. The extra blood flow causes 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 hold and distribute a increased volume of blood, even when you’re at rest. 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 Blaine, 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 maximize 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 fitness isn’t the only way to keep your heart healthy. Nutrition also plays an essential role 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 routine exercise are necessary for maintaining a healthy heart. Get started by signing up for a free week at Farrell’s Blaine.">
Why HIIT is Good for Losing Weight and Burning Fat
HIIT workouts have been verified as the best way to lose weight and burn fat. Plus, they're quick, so they fit your schedule. Want to experience 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 schedule. Even better is how your body acts after class is over. These classes lead to afterburn by raising your metabolic rate. Simply put, you torch calories after ending your workout—even while resting on the couch! HIIT routines add muscle and boost 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 Creates endurance Strengthens cardiovascular health Improves blood vessel capacity Promotes blood sugar stability Increases oxygen use Decreases resting heart rate and blood pressure Negates age-related muscle decline Encourages human growth hormone production Expands 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 close to a Farrell’s? No problem! We’ve developed a basic yet effective HIIT workout you can do in your living room. No equipment required! Perform each exercise for 45 seconds, then rest 15 seconds between each movement. 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 need 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? Explore group fitness HIIT classes at a Farrell’s near you!">