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Five Tips to Get (and Stay!) Motivated
Establishing goals is a crucial portion of the healthy living we teach at FXB. Having trouble sticking to fitness and nutrition goals? Here are five tips to keep motivated.
How to Stay Motivated After Finalizing Goals Now that you’ve settled on your why, here are some fantastic suggestions to help you stay motivated to meet your goals! Make it Part of Your Routine This appears simple, but establishing new ways can be difficult. It takes about a month to develop a habit. Regardless of your goal, schedule time to work on it daily. If you want to get your workout done first thing, add it on your calendar. If you want to meal plan every Sunday, write it in your agenda. With three weeks of following it, it will become a piece of your daily routine. Keep it Easy Divide your goals into smaller, more achievable assignments. For instance, if you want to finish a marathon, you initiate training by running one mile a day–not 26! Take this same method every time to set a new goal. Break it down into easier assignments that will lead you to the final goal. Make it Enjoyable There’s no reason you can’t like the process! Fun is not the enemy–in fact, it can be a good driving force. Make time to to acknowledge your work. With all new obligations, you will learn and grow during the journey. And if your assignments are extremely challenging, pamper yourself once you’ve finished them! Visualize the Finish Line Create a mental image of yourself accomplishing your goals: What does it appear like? How do you feel in that instant? Making a mental image is a great aid that can help keep you on track and inspired while working toward your goal. It’s a very helpful technique when your work is challenging. Stay Consistent Take constant action every day–even if you don’t feel like it. Some days you may take huge action, while other days you might take a lesser amount of action. That’s OK! The important part is to stay consistent. Sign Up for a Free Week We’re more than just a gym at FXB Lincoln. We’re a goal-driven bunch as far as 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 Lincoln
Following 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 Tackle your workout right away when you wake up if your schedule allows it. The last few months of the year are jam-packed, but it’s better to check 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 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 get your copy. If you’re eating out during the weekend, adjust your meals on weekdays to keep your nutrition as balanced as possible. Related: 6 Reasons Why Farrell’s Nutrition Works Sample Weekday Meal Plan Here’s an example of a daily 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. 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 consistently distribute. Cover with a lid and refrigerate overnight. The following day, rinse the chicken before roasting 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 like 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 whole packet of brining mix. 3. Take a Cozy Break Grab your favorite blanket, find a comfy spot and take a nap. A 30-minute nap is rejuvenating and helps you stay healthy during the busy holiday season. If you need help falling asleep, check out the Calm app. You’ll rest peacefully and wake to a pleasant chorus of birds, not an annoying phone alarm. 4. Enjoy the Season Remember to find joy in the upcoming busy season. Schedule a dinner with family Reduce your daily 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 Lincoln, we’ll show you how to manage nutrition, exercise and more. Get started right away by claiming your free week of classes with us.">
How Exercise Affects Heart Health
Routine cardio exercise is essential for maintaining a healthy heart. Discover three easy ways you can increase 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 strengthens your heart by upping your heart rate. Your heart deploys more blood to your muscles as your heart rate goes up. The additional blood flow causes a higher volume of blood returning to your heart. Over time, the larger 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 increased 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 Lincoln, we track how efficient your workout is. We use Myzone, the industry-leading heart rate monitor, to gauge effort during class. Exertion levels are watched throughout class to maximize member results.  Our certified instructors keep class between 80-90 percent exertion during high-intensity sets. Active recovery periods are set at 60-70 percent intensity. Related: Why HIIT is Good for Losing Weight and Burning Fat 3. Nutrition Cardio exercise isn’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 routine check-ups with your doctor! Related: Carbs—Too Little or Too Much? Strengthen Your Heart with Farrell’s Good nutrition and frequent exercise are necessary for maintaining a healthy heart. Get started by registering for a free week at Farrell’s Lincoln.">
Why HIIT is Good for Losing Weight and Burning Fat
HIIT workouts are proven to be the best method to lose weight and burn fat. Plus, they don't take a lot of time, so they fit your calendar. Want to experience a HIIT class? Try free week at your local FXB.
12 Benefits of HIIT HIIT workouts are fast and are convenient for your schedule. Even better is what your body does after you’re done. These exercises spark afterburn by raising your metabolic rate. Simply put, you keep burning calories after completing your workout—even while relaxing on the couch! HIIT classes increase muscle and boost your metabolism. This helps your body burn fat for increased periods of time. Here are 12 more benefits of HIIT: Burns more calories faster Enhances endurance Strengthens cardiovascular health Improves blood vessel function Promotes blood sugar management Increases oxygen consumption Lowers resting heart rate and blood pressure Reverses age-related muscle decline Encourages human growth hormone production Develops fast-twitch muscles Improves brain function Lessens 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 developed a basic yet effective HIIT workout you can do at home. No equipment necessary! Do 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, add muscle and better your cognitive health, HIIT is for you. Plus, it packs all the benefits of other exercises into fast, convenient workouts. Need to get started with an enjoyable and effective workout? Look at group fitness HIIT classes at a Farrell’s near you!">