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Five Tips to Get (and Keep!) Motivated
Setting goals is a critical portion of the healthy lifestyle 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 established your why, here are some fantastic ideas to help you stay motivated to reach your goals! Make it Part of Your Routine This seems simple, but creating new ways can be challenging. It takes three weeks to make a habit. Regardless of your goal, schedule time to make progress on it every day. If you want to work out first thing, add it on your calendar. If you want to meal plan every Sunday, write it in your agenda. With three weeks of consistency, it will become a component of your regular routine. Keep it Simple Portion your goals into smaller, more possible actions. For instance, if you want to run a marathon, you begin training by running one mile a day–not 26! Follow this same technique every time to set a new goal. Lay it out in smaller assignments that will lead you to the last 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 good energizer. Take the time to be grateful for your work. With all new responsibilities, you will learn and grow during the journey. And if your tasks are especially difficult, reward yourself once you’ve accomplished them! Keep the Finish Line in Mind Create a mental picture of yourself completing your goals: What does it resemble? How do you feel in that instant? Creating a mental picture is a strong aid that can help keep you focused and energized while working toward your end result. It’s a very valuable approach when your tasks are hard. Remain Consistent Take the same action every single day–even if you’re not in the mood. Some days you may take huge action, while other days you might take not as much action. That’s OK! The essential part is to keep consistent. Sign Up for a Free Week We’re more than just a gym at FXB Omaha. We’re a goal-motivated group 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 Omaha
Keeping healthy habits can be tricky 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 accomplish your long-term nutrition and fitness goals.
4 Helpful Tips to Navigate the Holiday Season 1. Set Your Alarm Clock Tackle your workout immediately when you get up if your schedule has room for it. The last few months of the year are hectic, but it’s better to tick 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 beforehand, instead of making bad decisions when you’re hungry and without a dinner plan. Our Simple Meal Plan makes grocery shopping and meal planning straightforward. Contact us to pick up your copy. If you’re eating out during the weekend, modify 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 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 a simple 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. Place 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 evenly 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 make your Thanksgiving turkey. If cooking turkey, use the whole 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 rejuvenating and helps you keep healthy during the busy holiday season. If you need help sleeping, check out the Calm app. You’ll rest soundly 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 loved ones Lower 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 creating healthy habits to carry you through the holidays. At Farrell’s Omaha, 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
Regular cardio exercise is critical for maintaining a healthy heart. Find out three easy ways you can increase your cardiovascular health. Kickstart 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 stronger by raising your heart rate. Your heart sends more blood to your muscles as your heart rate goes higher. The increased blood flow results in a higher volume of blood returning to your heart. Over time, the increased blood volume enlarges the left ventricle, which is responsible for sending oxygen-rich blood throughout your body. Your heart cavity can now retain and distribute a larger volume of blood, even when you’re resting. 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 Omaha, we track how productive your workout is. We use Myzone, the industry-leading heart rate monitor, to gauge exertion during class. Exertion levels are watched throughout class to optimize 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 fitness isn’t the only way to keep your heart strong. Nutrition also plays an essential 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 regular check-ups with your doctor! Related: Carbs—Too Little or Too Much? Strengthen Your Heart with Farrell’s Good nutrition and regular exercise are necessary for maintaining a healthy heart. Get started by registering for a free week at Farrell’s Omaha.">
Why HIIT is Good for Losing Weight and Burning Fat
HIIT workouts have been verified as the best way to lose weight and burn fat. Plus, they don't take a lot of time, so they're convenient for your calendar. Want to go to a HIIT class? Try free week at your local FXB.
12 Benefits of HIIT HIIT classes are quick and are convenient for your life. Even better is how your body acts after you’re done. These classes spark afterburn by increasing your metabolic rate. Simply put, you keep burning calories after finishing your workout—even while resting on the couch! HIIT workouts add muscle and speed up your metabolism. This helps your body burn fat for extended periods of time. Here are 12 more benefits of HIIT: Burns more calories faster Builds endurance Strengthens cardiovascular health Improves blood vessel function Promotes blood sugar management Increases oxygen intake Lowers resting heart rate and blood pressure Negates age-related muscle decline Encourages human growth hormone production Expands fast-twitch muscles Promotes 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 close to a Farrell’s? No problem! We’ve developed an easy-to-follow yet effective HIIT workout you can do almost anywhere. No equipment required! 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 want 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. Need to get started with a likable and effective workout? Look at group fitness HIIT classes at a Farrell’s near you!">