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Five Tips to Get (and Remain!) Motivated
Finalizing goals is a key part of the healthy lifestyle we teach at FXB. Having trouble sticking to fitness and nutrition goals? Here are five tips to stay motivated.
How to Stay Motivated After Finalizing Goals Now that you’ve settled on your why, here are some good tips to help you keep motivated to reach your goals! Make it Part of Your Routine This appears simple, but creating new practices can be difficult. It takes about a month to create a habit. No matter your goal, set aside time to make progress on it daily. If you want to exercise first thing, put it on your calendar. If you want to plan your meals every Sunday, write it in your agenda. With three weeks of following it, it will become a part of your daily routine. Keep it Easy Portion your goals into smaller, more manageable actions. For instance, if you want to run a marathon, you initiate training by running one mile a day–not 26! Follow this same method every time to establish a new goal. Break it down into smaller objectives that will lead you to the overall goal. Make it Exciting There’s no reason you can’t enjoy the process! Fun is not the enemy–in fact, it can be a fantastic energizer. Make time to to be grateful for your work. With all new obligations, you will learn and grow as you progress. And if your assignments are especially hard, treat yourself once you’ve completed them! Think About the Finish Line Make a mental picture of yourself accomplishing your goals: What does it appear like? How do you feel in that instant? Visualization is a strong aid that can help keep you focused and energized while working toward your objective. It’s an especially valuable method when your tasks are hard. Remain Consistent Take consistent action every single day–even if you don’t feel like it. Some days you may take a lot of action, while other days you might take less action. That’s OK! The essential part is to stay consistent. Sign Up for a Free Week We’re more than just a gym at FXB Andover. We’re a goal-driven group when it comes to fitness and nutrition. Find out more by signing up for a free week with us.">
How to Stay on Track During the Holidays in Andover
Sticking to healthy habits can be difficult during the holiday season. Strengthen your habits now by signing up for a free week of fitness classes at Farrell's. We'll teach you how to achieve your long-term nutrition and fitness goals.
4 Helpful Tips to Navigate the Holiday Season 1. Set Your Alarm Clock Do your workout right away when you wake up if your schedule has room for it. The last few months of the year are jam-packed, but it’s better to cross 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 in advance, 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 at a restaurant during the weekend, adjust your meals on weekdays 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-dense salad with fresh veggies and protein Dinner: chicken with a salad, acorn squash or sweet potato Here’s an easy 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 cooking 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 entire 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 reinvigorating 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 annoying phone alarm. 4. Enjoy the Season Don’t forget 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 building healthy habits to carry you through the holidays. At Farrell’s Andover, we’ll instruct you on nutrition, exercise and more. Get started today by claiming your free week of classes with us.">
How Exercise Affects Heart Health
Frequent cardio exercise is important for supporting a healthy heart. Find out three easy ways you can increase your cardiovascular health. Start 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 increasing your heart rate. Your heart sends additional blood to your muscles as your heart rate goes up. The additional blood flow results in a larger volume of blood returning to your heart. Over time, the larger blood volume enlarges the left ventricle, which is responsible for sending oxygen-rich blood throughout your body. Your heart cavity can now hold and distribute a higher volume of blood, even when you’re resting. This lowers your blood pressure and decreases 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 Andover, we track how productive your workout is. We use Myzone, the industry-leading heart rate monitor, to measure exertion during class. Exertion levels are recorded throughout class to maximize member results.  Our certified instructors keep class between 80-90 percent exertion during high-intensity sets. 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 working well. Nutrition also plays an important 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 essential for maintaining a healthy heart. Get started by registering for a free week at Farrell’s Andover.">
Why HIIT is Good for Losing Weight and Burning Fat
HIIT workouts are recognized as the best approach to lose weight and burn fat. Plus, they're quick, so they're convenient for your calendar. Want to attend a HIIT class? Try free week at your local FXB.
12 Benefits of HIIT HIIT workouts are short and are convenient for your schedule. Even better is how your body acts after class is over. These classes lead to afterburn by raising your metabolic rate. Simply put, you keep burning calories after finishing your workout—even while laying on the couch! HIIT classes increase 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 well-being Improves blood vessel function Promotes blood sugar regulation Increases oxygen intake Reduces resting heart rate and blood pressure Negates age-related muscle decline Stimulates human growth hormone creation 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 by a Farrell’s? No problem! We’ve made 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’re looking to burn body fat, increase muscle and improve 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? Look at group fitness HIIT classes at a Farrell’s near you!">