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Five Tips to Get (and Remain!) Motivated
Setting goals is a crucial piece 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 Stay Motivated After Finalizing Goals Now that you’ve established your why, here are some fantastic ideas to help you stay energized to meet your goals! Make it Part of Your Schedule This seems easy, but making new ways can be difficult. It takes about a month to make a habit. Whatever your goal, schedule time to work on it every day. If you want to exercise first thing, put it on your calendar. If you want to meal plan every Sunday, pencil it in your planner. With three weeks of following it, it will become a component of your regular routine. Keep it Straightforward Divide your goals into smaller, more achievable actions. For instance, if you want to finish a marathon, you begin training by running one mile a day–not 26! Follow 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 Enjoyable There’s no reason you can’t like the process! Having an enjoyable time is not the enemy–in reality, it can be a great driving force. 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 challenging, pamper yourself once you’ve accomplished them! Visualize 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 mechanism that can help keep you on track and motivated while working toward your end result. It’s an especially useful technique when your work is challenging. Be Consistent Take consistent action daily–even if you’re not in the mood. Some days you may take massive action, while other days you might take a lesser amount of action. That’s OK! The key is to keep consistent. Sign Up for a Free Week We’re more than just a place to work out at FXB White Bear Township. We’re a goal-driven 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 White Bear Township
Keeping 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 reach your long-term nutrition and fitness goals.
4 Helpful Tips to Navigate the Holiday Season 1. Set Your Alarm Clock Tackle your workout immediately when you get 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 another day. 2. Plan Your Meals It’s easier to plan your meals a few days beforehand, instead of making bad 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 receive your copy. If you’re going out to eat during the weekend, adjust your meals on weekdays to keep your nutrition proportioned. 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-rich salad with fresh veggies and protein Dinner: chicken with a salad, acorn squash or sweet potato Here’s an easy-to-follow 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 covered. Pour brine into the stockpot and stir to evenly distribute. Cover with a lid and refrigerate overnight. The following day, rinse the chicken before baking 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 make your Thanksgiving turkey. If cooking turkey, use the whole packet of brining mix. 3. Take a Cozy Break Locate your favorite blanket, find a cozy spot and take a nap. A 30-minute nap is refreshing and helps you remain 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 an irritating phone alarm. 4. Enjoy the Season Remember to find joy in the upcoming busy season. Schedule a meal with family Lower your everyday stress by spending time on Sundays meal planning Take a break when you need it Build Healthy Habits Today with FXB Now is the time to begin creating healthy habits to carry you through the holidays. At Farrell’s White Bear Township, we’ll show you how to manage nutrition, exercise and more. Get started now by claiming your free week of classes with us.">
How Exercise Affects Heart Health
Regular cardio exercise is essential for keeping a healthy heart. Learn about three easy ways you can improve your cardiovascular health. Kickstart 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 stronger by increasing your heart rate. Your heart deploys additional blood to your muscles as your heart rate goes higher. The extra blood flow causes a higher volume of blood returning to your heart. Over time, the increased 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 not exercising. This lowers your blood pressure and lessens 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 White Bear Township, we track how productive your workout is. We use Myzone, the industry-leading heart rate monitor, to measure activity during class. Exertion levels are monitored throughout class to maximize member results.  Our certified instructors keep class between 80-90 percent exertion during high-intensity sets. Active recovery periods are kept 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 healthy. Nutrition also plays a crucial 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 Good nutrition and regular exercise are important for maintaining a healthy heart. Get started by signing up for a free week at Farrell’s White Bear Township.">
Why HIIT is Good for Losing Weight and Burning Fat
HIIT workouts have been verified as the best method to lose weight and burn fat. Plus, they're short, so they work with your lifestyle. Want to go to a HIIT class? Try a week on us at your local FXB.
12 Benefits of HIIT HIIT workouts are fast and fit with for your life. Even better is how your body acts after class is over. These workouts create afterburn by raising your metabolic rate. Simply put, you keep burning calories after ending your workout—even while laying on the couch! HIIT routines build 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 faster Builds endurance Strengthens cardiovascular functions Improves blood vessel capacity Promotes blood sugar stability Increases oxygen intake Lowers resting heart rate and blood pressure Undoes age-related muscle decline Stimulates human growth hormone generation Builds 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 close to a Farrell’s? No problem! We’ve developed a simple yet effective HIIT workout you can do at home. No equipment required! Perform each exercise for 45 seconds, then rest 15 seconds between each move. Do 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 enhance your cognitive health, HIIT is for you. Plus, it packs all the benefits of other exercises into fast, convenient workouts. Looking to get started with an enjoyable and effective workout? Explore group fitness HIIT classes at a Farrell’s near you!">