It's Upper Body Day

4 Suggestions for Starting Up Your Healthy Habits at the Gym and at Home

Imagine this: You hit the snooze button, blow off your morning workout at the gym in Altoona, get the kids ready for the day, and hurry to the office (or your work-from-home office), ordering breakfast and a coffee at the drive-through. You slowly find yourself doing this more regularly, and eventually, it becomes your new morning schedule. You tell yourself, “Monday, I’ll start again on Monday!”

Ring a bell? If you’ve been through this in the past, you’re not alone! And don’t be so critical of yourself up either – we’ve all been there. If you’re prepared to get back in the gym and improve your well-being, you’re in the right place. We’ve compiled some of our favorite tips for getting back in shape and staying healthy.

1. Keep Meal Prep Uncomplicated

Does the thought of meal prepping feel exhausting? It doesn’t have to be that way! At Farrell’s Altoona, our nutrition plans for your meals are uncomplicated, healthy and flavorful. Putting together a good meal is simple with a protein, veggies and carbs.

To make shopping fast, split your grocery list into three sections: protein, carbs and healthy fats. Stock up on your top choices from all sections, and you’ve got yourself a week’s worth of meals!

Our top choices:

  • Protein—chicken and turkey
  • Carbs—wild rice and sweet potatoes
  • Fats—nuts and avocados

2. Shake Up Your Workouts

Cardio, high intensity interval training (HIIT), weightlifting and low impact—with so many distinct workouts to choose from, how do you know what’s best for you? The answer is, the best workout is the workout you are motivated to do!

Farrell’s Altoona provides both online workouts and in-studio workouts, so you can get fit your way, on your agenda. Regardless of which option you go with, your group fitness instructor will walk you through kickboxing and strength training workouts to torch fat and enhance muscle. And you’ll have a good time in the process! The best part is, all new members receive one free week of workouts.

3. Make Sure You’re Hydrated

It’s essential to consume enough water, but it’s even more crucial to get your H20 throughout hot weather! Adequate hydration is imperative for overall health and peak body functions.

Some of these functions include:

  • Regulating body temperature
  • Carrying nutrients
  • Guarding muscles and joints
  • Promoting healthy skin and organs
  • Managing appetite

Not sure how much water to aim for? Set a goal to drink half your body weight in ounces. For example, if you weigh 200 pounds, try to get in 100 ounces of water daily. Setting a reminder on your phone is a good idea.

4. Highlight Rest and Recovery


Paying attention to your body and taking rest days often is just as crucial as working out. When you allow your body time to rest, it starts mending muscles, which allows your muscles to get bigger and become stronger as time passes. This is essential since the bigger the muscle mass you have, the more calories your body expends – even when you’re not working out!


While resuming healthy habits, you don’t have to do it on your own. After all, the most challenging aspect is typically the first step. If you’re looking for a encouraging community with a fitness program that assures results, check out a Farrell’s near you. We’re here to help you reach your health and fitness goals!

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