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Five Tips to Get (and Remain!) Motivated
Establishing goals is a key portion of the healthy lifestyle we teach at FXB. Struggling to stick to fitness and nutrition goals? Here are five tips to stay motivated.
How to Keep Motivated After Finalizing Goals Now that you’ve decided your why, here are some fantastic ideas to help you stay energized to achieve your goals! Make it Part of Your Schedule This sounds uncomplicated, but creating new practices can be difficult. It takes three weeks to create a habit. Regardless of your goal, make time to chip away at it every day. If you want to exercise when you wake up, put it on your calendar. If you want to plan your meals every Sunday, write it in your datebook. With three weeks of consistency, it will become a component of your daily routine. Keep it Simple Divide your goals into smaller, more possible tasks. As an example, if you want to finish a marathon, you begin training by running one mile a day–not 26! Use this same approach every time to make a new goal. Reduce it into easier tasks that will lead you to the overall goal. Make it Exciting There’s no reason you can’t like the process! Having a good time is not your foe–actually, it can be a fantastic driving force. Set aside time to be grateful for your work. With all new responsibilities, you will learn and grow as you progress. And if your tasks are particularly hard, reward yourself once you’ve accomplished them! Visualize the Finish Line Create a mental picture of yourself achieving your goals: What does it appear like? How do you feel in that moment? Creating a mental picture is a great mechanism that can help keep you focused and inspired while working toward your end result. It’s a particularly valuable method when your tasks are difficult. Remain Consistent Take consistent action every day–even if you’re not in the mood. Some days you may take huge action, while other days you might take less 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 Altoona. We’re a goal-oriented 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 Altoona
Following healthy habits can be difficult 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 Tackle your workout right away in the morning if your schedule allows 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 ahead of time, instead of making unhealthy 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 eating at a restaurant during the weekend, adjust 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-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. Drop 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 consistently distribute. Cover with a lid and refrigerate overnight. The following day, rinse the chicken before cooking 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 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 complete packet of brining mix. 3. Take a Cozy Break Get your favorite blanket, find a comfy 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 falling asleep, 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 Remember to find joy in the upcoming busy season. Schedule a supper with friends Decrease your everyday stress by spending time on Sundays meal planning Relax 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 Altoona, 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
Routine cardio exercise is important for maintaining a healthy heart. Find out three easy ways you can improve your cardiovascular health. Start 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 strengthens your heart by increasing your heart rate. Your heart pumps additional blood to your muscles as your heart rate goes higher. The increased blood flow causes a higher volume of blood returning to your heart. Over time, the higher blood volume enlarges the left ventricle, which is responsible for pumping 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 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 Altoona, we track how effective your workout is. We use Myzone, the industry-leading heart rate monitor, to gauge activity 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 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 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 annual check-ups with your doctor! Related: Carbs—Too Little or Too Much? Strengthen Your Heart with Farrell’s Good nutrition and frequent exercise are essential for maintaining a healthy heart. Get started by signing up for a free week at Farrell’s Altoona.">
Why HIIT is Good for Losing Weight and Burning Fat
HIIT workouts are proven to be the best approach to lose weight and burn fat. Plus, they don't take a lot of time, so they're convenient for your lifestyle. Want to attend a HIIT class? Try week at no cost at your local FXB.
12 Benefits of HIIT HIIT workouts are short and are convenient for your routine. Even better is how your body responds after you’re done. These workouts lead to afterburn by raising your metabolic rate. Simply put, you continue to burn calories after ending your workout—even while resting on the couch! HIIT routines build muscle and speed up your metabolism. This helps your body burn fat for longer periods of time. Here are 12 more benefits of HIIT: Burns more calories faster Enhances endurance Strengthens cardiovascular well-being Improves blood vessel capacity Promotes blood sugar regulation Increases oxygen intake Decreases resting heart rate and blood pressure Negates age-related muscle decline Encourages human growth hormone creation Develops fast-twitch muscles Improves 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 developed an easy-to-follow yet effective HIIT workout you can do in your living room. And you don’t need any equipment! Perform each exercise for 45 seconds, then rest 15 seconds between each set. 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, 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 a fun and effective workout? Explore group fitness HIIT classes at a Farrell’s near you!">