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Five Tips to Get (and Stay!) Motivated
Establishing goals is a critical portion of the healthy lifestyle we teach at FXB. Having trouble sticking to fitness and nutrition goals? Here are five tips to remain motivated.
How to Stay Motivated After Finalizing Goals Now that you’ve decided your why, here are some fantastic tips to help you stay energized to achieve your goals! Make it Part of Your Regimen This seems uncomplicated, but making new practices can be hard. It takes about a month to develop a habit. No matter your goal, schedule time to make progress on it every day. If you want to exercise in the morning, schedule it on your calendar. If you want to plan your meals every Sunday, add it in your planner. With three weeks of sticking to it, it will become a component of your regular routine. Keep it Simple Portion your goals into smaller, more achievable assignments. For instance, if you want to run a marathon, you start training by running one mile a day–not 26! Follow this same approach every time to set 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 enjoy the process! Having an enjoyable time is not the enemy–in reality, it can be a great energizer. Make time to to acknowledge your work. With all new responsibilities, you will learn and grow as you progress. And if your tasks are particularly hard, treat yourself once you’ve accomplished them! Keep the Finish Line in Mind Make a mental photo of yourself accomplishing your goals: What does it look like? How do you feel in that minute? Creating a mental picture is a strong mechanism that can help keep you focused and inspired while working toward your goal. It’s a particularly useful method when your tasks are challenging. Be Consistent Take the same action every day–even if you don’t feel like it. Some days you may take massive action, while other days you might take not as much action. That’s OK! The essential part is to stay consistent. Sign Up for a Free Week We’re more than just a gym at FXB West Des Moines. We’re a goal-motivated community as far as to fitness and nutrition. Learn more by signing up for a free week with us.">
How to Stay on Track During the Holidays in West Des Moines
Following 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 accomplish your long-term nutrition and fitness goals.
4 Helpful Tips to Navigate the Holiday Season 1. Set Your Alarm Clock Do your workout immediately in the morning if your schedule permits it. The last few months of the year are hectic, but it’s better to tick your workout off your to-do list—instead of telling yourself you’ll make it up tomorrow. 2. Plan Your Meals It’s easier to plan your meals a few days beforehand, instead of making poor 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 receive your copy. If you’re eating out during the weekend, modify your meals the other days to keep your nutrition in check. 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-filled 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. Place 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 cooking 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 entire packet of brining mix. 3. Take a Cozy Break Get your favorite blanket, find a cozy 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 falling asleep, check out the Calm app. You’ll rest calmly and wake to a pleasant chorus of birds, not a loud phone alarm. 4. Enjoy the Season Commit to find joy in the upcoming busy season. Schedule a supper with family Lower your everyday 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 making healthy habits to carry you through the holidays. At Farrell’s West Des Moines, 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
Routine cardio exercise is critical for maintaining a healthy heart. Find out three easy ways you can increase 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 strengthens your heart by increasing your heart rate. Your heart deploys more blood to your muscles as your heart rate goes higher. The increased blood flow causes a larger 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 retain and distribute a larger volume of blood, even when you’re resting. 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 West Des Moines, we track how efficient your workout is. We use Myzone, the industry-leading heart rate monitor, to measure activity 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 periods. Active recovery periods are maintained 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 strong. 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 regular check-ups with your doctor! Related: Carbs—Too Little or Too Much? Strengthen Your Heart with Farrell’s Proper nutrition and frequent exercise are essential for maintaining a healthy heart. Get started by signing up for a free week at Farrell’s West Des Moines.">
Why HIIT is Good for Losing Weight and Burning Fat
HIIT workouts are proven to be the best way to lose weight and burn fat. Plus, they don't take a lot of time, so they're convenient for your calendar. Want to attend a HIIT class? Try a week on us at your local FXB.
12 Benefits of HIIT HIIT classes are quick and are convenient for your life. Even better is what your body does after class is over. These workouts spark afterburn by increasing your metabolic rate. Simply put, you continue to burn calories after finishing your workout—even while laying on the couch! HIIT workouts add muscle and boost your metabolism. This helps your body burn fat for extended periods of time. Here are 12 more benefits of HIIT: Burns more calories more quickly Enhances endurance Strengthens cardiovascular well-being Improves blood vessel capacity Promotes blood sugar management Increases oxygen consumption Reduces resting heart rate and blood pressure Negates age-related muscle decline Stimulates human growth hormone generation Builds fast-twitch muscles Improves 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 near a Farrell’s? No problem! We’ve created an easy-to-follow yet effective HIIT workout you can do at home. No equipment required! Perform 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 need 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 fast, convenient workouts. Looking to get started with a fun and effective workout? Check out group fitness HIIT classes at a Farrell’s near you!">