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4 Tips for Making Practical Fitness Goals
Sticking to resolutions is challenging. Learn how you can make and achieve fitness goals now with guidance from Farrell's Omaha.
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Meet Your Weight Loss Goals in the Gym with FXB Omaha
Making New Years resolutions is simple. Sticking to them is difficult. Learn how you can reach your wellness goals with the assistance of Farrell's.
Try these five methods to reach and support your weight loss goals. 1. Consume Half Your Weight in Ounces Keeping properly hydrated is essential to your weight loss goals. For peak hydration, aim to consume no less than half your body weight in ounces every day. As an example, if you are 150 pounds, you ought to sip 75 ounces of water every day. Toting a recyclable water bottle with you and setting a notification on your phone is a good option to keep on plan. If you don’t like nonflavored water, spice it up by enhancing it with juicy fruit! Our preferred mixes are blueberry/lemon and cucumber/lime. Topping off your water bottle is also a great moment to stand up and stretch your legs if you’ve been seated for a couple of hours. 2. Get Sufficient Sleep Counting sheep is critical for weight loss. It’s even more necessary than healthy eating and exercising! Not getting enough sleep influences your body in a lot of ways. When we’re sleepy, we desire processed food more! UC Berkeley researchers learned high-calorie foods are “significantly more desirable” when you haven’t gotten adequate sleep. Insufficient sleep alters brain activity and decision-making, researchers learned, which may answer why people who sleep less tend to be overweight. When you get adequate sleep, you’re more inclined to make nutritious food picks. At Farrell's, we make it easy to plan what you’re consuming with our tried-and-true nutrition plans. You’ll receive these simple meal plans as part of your 10-Week Challenge. Adequate sleep also: Boosts focus and efficiency Improves your workout performance Decreases your risk of heart disease and stroke Aids your mental health Benefits your immune system Ensure you allow yourself time to get ready for bed after dinner without your phone. It’s important to make sleep a priority in your everyday agenda. 3. Let Your Body Rest Taking scheduled breaks from your workout routine—no less than two rest days each week—enables your body to repair. When you let your body relax you: Help stop muscle tiredness Lower your possibility of injury Boost your performance during workouts Balance your hormones Due to the fact that all of these benefits help your workouts, you’ll get results more quickly! Although you’re taking a day off from your HIIT and strength training workouts, it doesn’t mean you can’t be in motion! Here are a few light tips to keep your muscles moving: Climb the stairs instead of the elevator Stretch every hour during work Enjoy a walk with your spouse in the evening 4. Give Yourself Time Good things take more than just a few days. Rapid weight loss can be unsafe and is unsustainable. If you find yourself requiring inspiration during your fitness journey, look at our greatest advice for getting (and keeping!) on track. Remember to give yourself mercy and be compassionate to yourself. As everyone is different, people will experience forward motion at contrasting steps in their fitness and weight loss journey. And that’s completely acceptable! Take your rest days and remember how far you’ve gone forward. It’s crucial to recognize that every day you’re flourishing and becoming stronger than you previously were! 5. Include HIIT and Strength Exercises Alternating high-intensity interval training (HIIT) with strength workouts is a good way to enhance lean muscle while burning additional calories at rest. HIIT fitness classes make an afterburn effect by speeding up your metabolic rate. In simple terms, you carry on with burning calories after finishing your class—even while resting on the couch! HIIT also creates muscle and speeds up your metabolism. That means you burn more fat and calories in the day following a HIIT workout than you do after running! Besides HIIT, strength training is a great process to gain lean muscle while burning body fat. You can use resistance bands, dumbbells or your own bodyweight! Strength training is critical for a conditioned body, but also has many mental health perks. Research has determined that strength training, even just two days weekly, may help combat stress, anxiety and depression. At Farrell's, we add HIIT, strength training and kickboxing in our workout classes for the best effect. Claim your free week at your area FXB to try our group fitness classes today!">
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 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 upping 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.">