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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.">
How Exercise Affects Heart Health
Routine cardio exercise is essential for maintaining a healthy heart. Find out three easy ways you can improve 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 makes your heart healthier by increasing your heart rate. Your heart pumps extra blood to your muscles as your heart rate goes up. The additional blood flow leads to a bigger volume of blood returning to your heart. Over time, the larger blood volume enlarges the left ventricle, which is responsible for distributing oxygen-rich blood throughout your body. Your heart cavity can now hold and distribute a increased volume of blood, even when you’re resting. 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 Ames, we track how effective your workout is. We use Myzone, the industry-leading heart rate monitor, to measure exertion during class. Exertion levels are watched throughout class to maximize member results.  Our certified instructors keep class between 80-90 percent exertion during high-intensity periods. Active recovery periods are kept at 60-70 percent intensity. Related: Why HIIT is Good for Losing Weight and Burning Fat 3. Nutrition Cardio exercise isn’t the only way to keep your heart working well. Nutrition also plays an essential part 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 Adequate nutrition and frequent exercise are necessary for maintaining a healthy heart. Get started by signing up for a free week at Farrell’s Ames.">
Why HIIT is Good for Losing Weight and Burning Fat
HIIT workouts are proven to be the best method to lose weight and burn fat. Plus, they don't take a lot of time, so they're convenient for your lifestyle. Want to experience a HIIT class? Try a week on us at your local FXB.
12 Benefits of HIIT HIIT workouts are fast and are convenient for your routine. Even better is how your body responds after class is over. These classes spark afterburn by raising your metabolic rate. Simply put, you continue to burn calories after ending your workout—even while relaxing on the couch! HIIT classes add muscle and speed up your metabolism. This helps your body burn fat for extended periods of time. Here are 12 more benefits of HIIT: Burns more calories in less time Enhances endurance Strengthens cardiovascular health Improves blood vessel capacity Promotes blood sugar stability Increases oxygen consumption Lowers resting heart rate and blood pressure Negates age-related muscle decline Triggers human growth hormone production Expands 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 close to a Farrell’s? No problem! We’ve created an easy-to-follow yet effective HIIT workout you can do at home. And you don’t need any equipment! Perform each exercise for 45 seconds, then rest 15 seconds between each movement. Go through 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, increase muscle and enhance your cognitive health, HIIT is for you. Plus, it packs all the benefits of other exercises into short, convenient workouts. Need to get started with a fun and effective workout? Check out group fitness HIIT classes at a Farrell’s near you!">