Five Tips to Get (and Keep!) Motivated
Finalizing goals is a crucial portion of the healthy lifestyle we teach at FXB. Having trouble sticking to fitness and nutrition goals? Here are five tips to remain motivated.
How to Remain Motivated After Determining Goals Now that you’ve settled on your why, here are some great ideas to help you remain energized to achieve your goals! Make it Part of Your Regimen This appears simple, but making new practices can be difficult. It takes 21 days to develop a habit. No matter your goal, set aside time to make progress on it daily. If you want to exercise when you wake up, put it on your calendar. If you want to plan your food every Sunday, add it in your planner. With three weeks of consistency, it will become a component of your daily routine. Keep it Straightforward Portion your goals into smaller, more possible assignments. For example, if you want to complete a marathon, you initiate training by running one mile a day–not 26! Follow this same approach every time to make a new goal. Lay it out in easier assignments that will lead you to the overall goal. Make it Fun There’s no reason you can’t have fun during the process! Fun is not the enemy–in reality, it can be a good energizer. Take the time to appreciate your work. With all new challenges, you will learn and grow along the way. And if your assignments are extremely difficult, reward yourself once you’ve completed them! Visualize the Finish Line Develop a mental photo of yourself accomplishing 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 energized while working toward your goal. It’s a particularly helpful method when your assignments are difficult. Remain Consistent Take the same action every day–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 essential part is to remain consistent. Sign Up for a Free Week We’re more than just a place to work out at FXB Maple Grove. We’re a goal-motivated community in regard to to fitness and nutrition. Discover more by signing up for a free week with us.">
How to Stay on Track During the Holidays in Maple Grove
Sticking to 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 immediately in the morning if your schedule permits it. The last few months of the year are busy, but it’s better to tick 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 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 pick up your copy. If you’re eating out during the weekend, change 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-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. Stir 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. Drop the chicken in a large stockpot with cold water and ice until the chicken is fully underwater. Pour brine into the stockpot and stir to uniformly distribute. Cover with a lid and refrigerate overnight. The following day, rinse the chicken before baking 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 remain healthy during the busy holiday season. If you need help getting to sleep, 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 dinner 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 building healthy habits to carry you through the holidays. At Farrell’s Maple Grove, we’ll teach you about nutrition, exercise and more. Get started now by claiming your free week of classes with us.">
How Exercise Affects Heart Health
Frequent cardio exercise is essential for maintaining a healthy heart. Find out three easy ways you can increase your cardiovascular health. Begin 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 higher. The extra blood flow leads to 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 larger 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 Maple Grove, we track how productive your workout is. We use Myzone, the industry-leading heart rate monitor, to measure exertion during class. Exertion levels are watched throughout class to improve 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 healthy. Nutrition also plays a crucial role 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 annual check-ups with your doctor! Related: Carbs—Too Little or Too Much? Strengthen Your Heart with Farrell’s Proper nutrition and routine exercise are important for maintaining a healthy heart. Get started by registering for a free week at Farrell’s Maple Grove.">
Why HIIT is Good for Losing Weight and Burning Fat
HIIT workouts are recognized as the best method to lose weight and burn fat. Plus, they don't take a lot of time, so they're convenient for your calendar. Want to experience a HIIT class? Try week at no cost at your local FXB.
12 Benefits of HIIT HIIT exercises are quick and are convenient for your routine. Even better is how your body acts after class is over. These classes spark afterburn by expanding your metabolic rate. Simply put, you continue to burn calories after finishing your workout—even while laying on the couch! HIIT routines build muscle and boost your metabolism. This helps your body burn fat for longer periods of time. Here are 12 more benefits of HIIT: Burns more calories more quickly Creates endurance Strengthens cardiovascular functions 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 Builds fast-twitch muscles Benefits 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 a basic 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’re looking to burn body fat, build muscle and enhance your cognitive health, HIIT is for you. Plus, it packs all the benefits of other exercises into short, convenient workouts. Looking to get started with a fun and effective workout? Check out group fitness HIIT classes at a Farrell’s near you!">