4 Tips for Making Reachable Fitness Goals
Sticking to resolutions is challenging. Discover how you can set and reach fitness goals in 2020 with guidance from Farrell's Ames.
FXB Ames can Help You Meet Your Weight Loss Goals in the Gym
Making New Years resolutions is simple. Accomplishing them is tricky. Find out how you can meet your health goals with the assistance of Farrell's.
Here are the five methods to reach and manage your weight loss goals. 1. Consume Half Your Weight in Ounces Keeping well hydrated is crucial to your weight loss goals. For peak hydration, attempt to consume no less than half your body weight in ounces each day. For example, if your weight is 150 pounds, you need to consume 75 ounces of water every day. Having a recyclable water bottle with you and having a notification on your phone is a great way to keep on plan. If you don’t enjoy unflavored beverages, spice it up by infusing it with real fruit! Our preferred combinations are blueberry/lemon and cucumber/lime. Topping off your water bottle is also a good opportunity to move around and get some exercise if you’ve been seated for awhile. 2. Get Sufficient Sleep Getting enough Zs is crucial for weight loss. It’s all the more important than eating right and physical exercise! Lack of sleep affects your body in many ways. When we’re drowsy, we desire processed food more! UC Berkeley researchers found rich foods are “significantly more desirable” when you haven’t had adequate sleep. Insufficient sleep impacts brain activity and making a decision, researchers learned, which may solve why people who don’t get enough sleep tend to weigh too much. When you get enough sleep, you’re more liable to make nutritious food choices. At Farrell's, we make it easy to plan what you’re eating with our tried-and-true nutrition plans. You’ll be given these straightforward meal plans as part of your 10-Week Challenge. Enough sleep also: Improves concentration and output Boosts your fitness performance Lowers your possibility of heart disease and stroke Aids your mental health Benefits your immune system Be sure to permit yourself time to wind down at night without screen time. It’s important to make sleep a priority in your everyday schedule. 3. Take a Break Having scheduled days off from your workout routine—no less than two rest days weekly—enables your body to recharge. When you let your body rest you: Help stop muscle tiredness Reduce your risk of injury Enhance your performance while you exercise Even your hormones Since all of these advantages improve your workouts, you’ll get results faster! Even though you’re taking a day off from your HIIT and strength training exercises, it doesn’t mean you can’t remain in motion! Here are a couple of light tips to keep your muscles going: Use the stairs rather than the elevator Stretch each hour at work Take a walk with your family after dinner 4. Be Kind to Yourself Good things take more than just a few days. Quick weight loss may be risky and is hard to maintain. If you find yourself requiring a motive during your fitness journey, check out our best ideas for getting (and staying!) on track. Make sure to give yourself a break and be patient with yourself. Because each person is different, people will experience forward motion at differing stages in their fitness and weight loss journey. And that’s okay! Use your rest days and reflect on how far you’ve come. It’s essential to realize that daily you’re growing and becoming stronger than you previously were! 5. Mix HIIT and Strength Workouts Alternating high-intensity interval training (HIIT) with strength exercise is a fantastic way to enhance lean muscle while burning more calories while you’re not exercising. HIIT classes make an afterburn reaction by speeding up your metabolic rate. Put simply, you carry on with burning calories after ending your class—even when watching TV on the couch! HIIT also enhances muscle and speeds up your metabolism. That means you burn more fat and calories in the day following a HIIT workout than you do after jogging! Besides HIIT, strength training is a fantastic process to get lean muscle while burning body fat. You can use resistance bands, dumbbells or your own bodyweight! Strength training is crucial for a conditioned body, but also offers many mental health benefits. Analysis has determined that strength training, even just two days weekly, may help combat stress, anxiety and depression. At Farrell's, we add HIIT, strength training and kickboxing in our fitness classes for the best outcome. Claim your free week at your area FXB to try our group fitness classes today!">
Five Tips to Get (and Stay!) Motivated
Establishing goals is a crucial portion of the healthy lifestyle we teach at FXB. Struggling to stick to fitness and nutrition goals? Here are five tips to keep motivated.
How to Remain Motivated After Determining Goals Now that you’ve established your why, here are some good ideas to help you remain motivated to achieve your goals! Make it Part of Your Regimen This seems simple, but making new routines can be difficult. It takes three weeks to create a habit. No matter your goal, schedule time to work on it every day. If you want to exercise in the morning, schedule it on your calendar. If you want to plan your food every Sunday, write it in your datebook. With three weeks of consistency, it will become a piece of your regular routine. Keep it Easy Break your goals into smaller, more achievable tasks. As an example, if you want to finish a marathon, you initiate training by running one mile a day–not 26! Take this same technique every time to set a new goal. Break it down into easier tasks that will lead you to the final goal. Make it Exciting There’s no reason you can’t have fun during the process! Having an enjoyable time is not the enemy–in fact, it can be a fantastic driving force. Make time to to appreciate your work. With all new obligations, you will learn and grow along the way. And if your assignments are especially challenging, reward yourself once you’ve completed them! Think About the Finish Line Develop a mental image of yourself accomplishing your goals: What does it appear like? How do you feel in that moment? Making a mental image is a great tool that can help keep you focused and energized while working toward your objective. It’s a particularly helpful method when your assignments are hard. Remain Consistent Take the same action every day–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 stay consistent. Sign Up for a Free Week We’re more than just a fitness center at FXB Ames. We’re a goal-motivated 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 Ames
Following healthy habits can be hard 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 Complete your workout first thing when you wake up if your schedule permits 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 tomorrow. 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 eating out during the weekend, adjust your meals the other days to keep your nutrition proportioned. 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-dense 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. 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. Place 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 consistently 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 bake your Thanksgiving turkey. If cooking turkey, use the whole packet of brining mix. 3. Take a Cozy Break Get 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 falling asleep, 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 Commit to find joy in the upcoming busy season. Schedule a supper with family Decrease 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 start creating healthy habits to carry you through the holidays. At Farrell’s Ames, we’ll instruct you on nutrition, exercise and more. Get started now by claiming your free week of classes with us.">