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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.">
How Exercise Affects Heart Health
Routine cardio exercise is critical for supporting a healthy heart. Learn about three easy ways you can improve your cardiovascular health. Start your healthy way of life 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 extra blood to your muscles as your heart rate goes up. The extra blood flow causes a bigger 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 keep 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 West Des Moines, we track how effective your workout is. We use Myzone, the industry-leading heart rate monitor, to measure exertion during class. Exertion levels are monitored 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 important function 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 Good nutrition and routine exercise are essential for maintaining a healthy heart. Get started by registering 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're quick, so they work with your lifestyle. Want to attend a HIIT class? Try week at no cost at your local FXB.
12 Benefits of HIIT HIIT exercises are fast and work with for your routine. Even better is how your body responds after class is over. These classes create 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 increase muscle and improve your metabolism. This helps your body burn fat for increased periods of time. Here are 12 more benefits of HIIT: Burns more calories faster Creates endurance Strengthens cardiovascular well-being Improves blood vessel function Promotes blood sugar regulation Increases oxygen intake Lowers resting heart rate and blood pressure Negates age-related muscle decline Stimulates human growth hormone production Expands fast-twitch muscles Benefits brain function Helps 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 a basic yet effective HIIT workout you can do almost anywhere. No equipment necessary! Perform each exercise for 45 seconds, then rest 15 seconds between each set. 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 want 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 quick, convenient workouts. Need to get started with a fun and effective workout? Look at group fitness HIIT classes at a Farrell’s near you!">