Five Tips to Get (and Stay!) Motivated
Setting 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 Stay Motivated After Finalizing Goals Now that you’ve decided your why, here are some great suggestions to help you keep motivated to reach your goals! Make it Part of Your Regimen This appears easy, but creating new practices can be hard. It takes about a month to create a habit. Whatever your goal, schedule time to make progress on it once a day. If you want to get your workout done first thing, add it on your calendar. If you want to plan your meals every Sunday, write it in your datebook. With three weeks of following it, it will become a piece 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 begin training by running one mile a day–not 26! Use this same technique every time to make a new goal. Reduce it into simpler assignments that will lead you to the last 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 motivator. Set aside time to appreciate your work. With all new responsibilities, you will learn and grow as you progress. And if your assignments are especially challenging, reward yourself once you’ve completed them! Think About the Finish Line Create a mental image of yourself achieving your goals: What does it resemble? How do you feel in that moment? Making a mental image is a great tool that can help keep you on track and energized while working toward your goal. It’s a particularly helpful approach when your work is difficult. Be Consistent Take the same action every single day–even if you’re not in the mood. Some days you may take a lot of action, while other days you might take less action. That’s OK! The important part is to remain consistent. Sign Up for a Free Week We’re more than just a fitness center at FXB Plymouth. We’re a goal-motivated group 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 Plymouth
Keeping healthy habits can be hard during the holiday season. Enhance 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 right away when you get up if your schedule allows it. The last few months of the year are busy, but it’s better to cross your workout off your to-do list—instead of telling yourself you’ll make it up later. 2. Plan Your Meals It’s easier to plan your meals a few days beforehand, instead of making poor decisions when you’re hungry and without a dinner plan. Our Simple Meal Plan makes grocery shopping and meal planning straightforward. Contact us to receive your copy. If you’re going out to eat during the weekend, change 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 an everyday meal plan you can customize: Breakfast: healthy protein shake Lunch: nutrient-filled 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. Add 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. Put 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 uniformly distribute. Cover with a lid and refrigerate overnight. The following day, rinse the chicken before roasting it. Preheat oven to 350 degrees. Rest 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 complete packet of brining mix. 3. Take a Cozy Break Grab your favorite blanket, find a comfortable spot and take a nap. A 30-minute nap is reinvigorating and helps you stay 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 a loud phone alarm. 4. Enjoy the Season Remember to find joy in the upcoming busy season. Schedule a dinner with family Reduce 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 making healthy habits to carry you through the holidays. At Farrell’s Plymouth, we’ll teach you about nutrition, exercise and more. Get started right away by claiming your free week of classes with us.">
How Exercise Affects Heart Health
Regular cardio exercise is essential for maintaining a healthy heart. Find out three easy ways you can improve your cardiovascular health. Begin your healthy lifestyle 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 additional blood to your muscles as your heart rate goes higher. The extra blood flow causes a bigger volume of blood returning to your heart. Over time, the increased blood volume enlarges the left ventricle, which is responsible for pumping oxygen-rich blood throughout your body. Your heart cavity can now keep and distribute a higher volume of blood, even when you’re at rest. 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 Plymouth, we track how efficient your workout is. We use Myzone, the industry-leading heart rate monitor, to gauge activity during class. Exertion levels are monitored throughout class to improve 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 fitness isn’t the only way to keep your heart strong. Nutrition also plays a crucial function 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 routine check-ups with your doctor! Related: Carbs—Too Little or Too Much? Strengthen Your Heart with Farrell’s Good nutrition and routine exercise are necessary for maintaining a healthy heart. Get started by claiming your free week at Farrell’s Plymouth.">
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 don't take a lot of time, so they're convenient for your lifestyle. Want to experience a HIIT class? Try free week at your local FXB.
12 Benefits of HIIT HIIT exercises are short and work with for your life. Even better is what your body does after you’re done. These workouts create afterburn by expanding your metabolic rate. Simply put, you continue to burn calories after ending your workout—even while resting on the couch! HIIT workouts build muscle and improve your metabolism. This helps your body burn fat for increased periods of time. Here are 12 more benefits of HIIT: Burns more calories faster Creates endurance Strengthens cardiovascular health Improves blood vessel activity Promotes blood sugar stability Increases oxygen consumption Decreases resting heart rate and blood pressure Reverses age-related muscle decline Triggers human growth hormone creation Develops 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 near a Farrell’s? No problem! We’ve developed a basic yet effective HIIT workout you can do at home. No equipment necessary! 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 need to burn body fat, build muscle and better your cognitive health, HIIT is for you. Plus, it packs all the benefits of other exercises into quick, convenient workouts. Need to get started with a likable and effective workout? Check out group fitness HIIT classes at a Farrell’s near you!">