It's Kickboxing Day

4 Suggestions for Kickstarting Your Healthy Lifestyle at the Gym and at Home

Imagine this: You tap the snooze button, skip your morning workout at the gym in Ames, get the kids ready for the day, and hurry to the office (or your work-from-home office), grabbing breakfast and a coffee at the drive-through. You steadily find yourself doing this more frequently, and ultimately, it becomes your new morning habit. You promise yourself, “Monday, I’ll try again on Monday!”

Remind you of anything? If you’ve been through this previously, you’re not alone! And don’t be too hard on yourself up either – it’s happened to all of us. If you’re ready to get back in the gym and enhance your fitness, you’ve arrived at the correct place. We’ve compiled some of our top tips for getting back in shape and staying healthy.

1. Keep Meal Prep Uncomplicated

Does the thought of meal prepping feel like too much to handle? Not here! At Farrell’s Ames, our nutrition plans for your meals are easy, healthy and flavorful. Putting together a balanced meal is fast with a protein, veggies and carbs.

To make shopping easy, split your grocery list into three sections: protein, carbs and healthy fats. Get your favorites from all sections, and you’ve put together a week’s worth of meals!

Our top choices:

  • Protein—chicken and turkey
  • Carbs—wild rice and sweet potatoes
  • Fats—nuts and avocados

2. Mix Up Your Fitness Schedule

Cardio, high intensity interval training (HIIT), weightlifting and no impact—with so many distinct workouts out there, how do you know what’s ideal for you? The answer is, the right workout is the workout you are motivated to do!

Farrell’s Ames provides both online workouts and in-studio workouts, so you can get fit your way, on your schedule. Regardless of which setting you choose, your group fitness instructor will guide you through kickboxing and strength training workouts to melt fat and increase muscle. And you’ll have a blast in the process! The highlight is, all new members are given one free week of workouts.

3. Make Sure You’re Hydrated

It’s crucial to get enough water, but it’s even more critical to consume your H20 through hot weather! Adequate hydration is needed for total health and optimal body functions.

Some of these functions include:

  • Regulating body temperature
  • Carrying nutrients
  • Maintaining muscles and joints
  • Developing healthy skin and organs
  • Regulating appetite

Not sure how much water to aim for? Set a goal to consume half your body weight in ounces. For instance, if you weigh 200 pounds, aim to drink 100 ounces of water once a day. Setting a reminder on your phone is a good idea.

4. Emphasize Rest and Recovery


Being in sync with your body and taking rest days weekly is just as important as your workouts. When you give your body time to rest, it starts repairing muscles, which allows your muscles to expand and become stronger as time goes on. This is important because the bigger the muscle mass you have, the more calories your body expends – even when you’re resting!


While getting back into a healthy schedule, you don’t have to do it by yourself. After all, the hardest part is usually the first step. If you’re looking for a caring community with a fitness program that promises results, come to a Farrell’s near you. We’re here to support you as you reach your health and fitness goals!

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