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4 Tips for Choosing Reasonable Fitness Goals
Following resolutions is difficult. Discover how you can make and meet fitness goals this year with assistance from Farrell's West Des Moines.
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FXB West Des Moines can Help You Achieve Your Weight Loss Goals in the Gym
Determining New Years resolutions isn't challenging. Following them is hard. Discover how you can achieve your health goals with the aid of Farrell's.
Try these five methods to reach and maintain your weight loss goals. 1. Consume Half Your Weight in Ounces Keeping appropriately hydrated is key to your weight loss goals. For optimal hydration, attempt to drink at least half your body weight in ounces every day. For instance, if your weight is 150 pounds, you should drink 75 ounces of water every day. Toting a reusable water bottle with you and using a notification on your phone is a great option to keep on track. If you don’t enjoy unflavored water, make it tastier by enhancing it with fresh fruit! Our preferred combinations are blueberry/lemon and cucumber/lime. Refilling your water bottle is also a great moment to stand up and go for a walk if you’ve been sedentary for a couple of hours. 2. Get Plenty of Sleep Getting enough Zs is essential for weight loss. It’s even more beneficial than eating right and exercising! Lack of sleep influences your body in a variety of ways. When we’re drowsy, we desire processed food more! UC Berkeley researchers learned rich foods are “significantly more desirable” when you haven’t experienced adequate sleep. Not enough sleep impacts brain activity and decision-making, researchers determined, which might explain why people who sleep too little tend to be heavier. When you get adequate sleep, you’re more liable to make nutritious food choices. At Farrell's, we make it quick to plan what you’re consuming with our tried-and-true nutrition plans. You’ll get these simple meal plans as part of your 10-Week Challenge. Enough sleep also: Boosts attention and output Boosts your exercise performance Lessens your risk of heart disease and stroke Improves your mental health Builds your immune system Make sure you allow yourself time to get ready for bed in the evening without your phone. It’s essential to make sleep a priority in your regular schedule. 3. Let Your Body Rest Making time for routine time off from your fitness routine—at least two rest days per week—permits your body to recharge. When you allow your body rest you: Help prevent muscle exhaustion Reduce your risk of injury Enhance your performance in the gym Even your hormones Because all of these benefits improve your exercise, you’ll see results sooner! In spite of the fact you’re taking a break from your HIIT and strength training exercises, it doesn’t mean you can’t be active! Here are several low-intensity tips to keep yourself moving: Use the stairs instead of the elevator Stretch each hour while you’re working Do a walk with your spouse in the evening 4. Be Kind to Yourself Good things take more than just a few days. Fast weight loss could be risky and is hard to maintain. If you find yourself wanting a motive throughout your fitness journey, look at our best tips for getting (and being!) on track. Remember to give yourself a break and be kind to yourself. Since everyone is diverse, everybody will see forward motion at contrasting times in their health and weight loss journey. And that’s fine! Take your rest days and reflect on how far you’ve gone forward. It’s essential to recognize that daily you’re flourishing and becoming more improved than you were before! 5. Combine HIIT and Strength Training Switching high-intensity interval training (HIIT) with strength training is a fantastic method to build lean muscle while burning more calories while you’re not working out. HIIT workouts create an afterburn reaction by speeding up your metabolic rate. Simply put, you carry on with burning calories after ending your class—even when resting on the couch! HIIT also builds muscle and boosts your metabolism. That means you burn more fat and calories in the time after a HIIT workout than you do following a run! Besides HIIT, strength training is a great way to gain lean muscle while burning body fat. You can work with resistance bands, dumbbells or your own bodyweight! Strength training is essential for a conditioned body, but also has several mental health perks. Studies have shown that strength training, even only two days a week, may help combat stress, anxiety and depression. At Farrell's, we use HIIT, strength training and kickboxing in our workout classes for the best outcome. Book your free week at your area FXB to try our group fitness classes right away!">
Five Tips to Get (and Remain!) Motivated
Establishing goals is a critical part of the healthy way of living we teach at FXB. Struggling to stick to fitness and nutrition goals? Here are five tips to remain motivated.
How to Keep Motivated After Setting Goals Now that you’ve established your why, here are some fantastic tips to help you keep motivated to achieve your goals! Make it Part of Your Routine This seems easy, but making new routines can be challenging. It takes about a month to make a habit. Whatever your goal, schedule time to work on it once a day. If you want to work out first thing, add it on your calendar. If you want to plan your meals every Sunday, add it in your agenda. With three weeks of following it, it will become a component of your regular routine. Keep it Simple Divide your goals into smaller, more achievable actions. As an example, if you want to run a marathon, you start training by running one mile a day–not 26! Follow this same technique every time to set a new goal. Lay it out in easier objectives that will lead you to the last goal. Make it Fun There’s no reason you can’t have fun during the process! Fun is not your opponent–actually, it can be a great motivator. Set aside time to be grateful for your work. With all new obligations, you will learn and grow along the way. And if your assignments are especially difficult, reward yourself once you’ve finished them! Keep the Finish Line in Mind Develop a mental picture of yourself achieving your goals: What does it appear like? How do you feel in that moment? Visualization is a powerful aid that can help keep you on track and inspired while working toward your goal. It’s a very valuable technique when your assignments are challenging. Remain Consistent Take consistent action every day–even if you’re not in the mood. Some days you may take massive action, while other days you might take less action. That’s OK! The key is to keep consistent. Sign Up for a Free Week We’re more than just a fitness center at FXB West Des Moines. We’re a goal-driven bunch as far as to fitness and nutrition. Discover 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 achieve your long-term nutrition and fitness goals.
4 Helpful Tips to Navigate the Holiday Season 1. Set Your Alarm Clock Complete your workout first thing in the morning if your schedule permits it. The last few months of the year are busy, 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 unhealthy 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 going out to eat 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 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. Add 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 covered. Pour brine into the stockpot and stir to uniformly distribute. Cover with a lid and refrigerate overnight. The following day, rinse the chicken before cooking it. Preheat oven to 350 degrees. Place 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 want 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 Get your favorite blanket, find a cozy 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 soundly 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 dinner with loved ones Reduce your everyday stress by spending time on Sundays meal planning Relax when you need it Build Healthy Habits Today with FXB Now is the time to get going on creating 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.">