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Five Tips to Get (and Stay!) Motivated
Establishing goals is a key portion of the healthy way of 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 decided your why, here are some great suggestions to help you remain energized to reach your goals! Make it Part of Your Routine This sounds uncomplicated, but establishing new routines can be hard. It takes 21 days to make a habit. Regardless of your goal, make time to work on it once a day. If you want to exercise first thing, put it on your calendar. If you want to plan your food every Sunday, add it in your agenda. With three weeks of consistency, it will become a piece of your daily routine. Keep it Simple Break your goals into smaller, more manageable actions. As an example, if you want to complete a marathon, you begin training by running one mile a day–not 26! Follow this same method every time to make a new goal. Break it down into smaller objectives that will lead you to the final goal. Make it Exciting There’s no reason you can’t like the process! Having an enjoyable time is not your foe–in reality, it can be a good motivator. Take the time to be grateful for your work. With all new responsibilities, you will learn and grow along the way. And if your tasks are particularly difficult, reward yourself once you’ve finished them! Think About the Finish Line Develop a mental photo of yourself completing your goals: What does it resemble? How do you feel in that minute? Visualization is a powerful mechanism that can help keep you on track and motivated while working toward your goal. It’s an especially useful technique when your tasks are challenging. Be Consistent Take the same action daily–even if you’re not in the mood. Some days you may take massive action, while other days you might take a lesser amount of action. That’s OK! The key is to remain consistent. Sign Up for a Free Week We’re more than just a gym at FXB Des Moines. We’re a goal-motivated group in regard to to fitness and nutrition. Discover more by signing up for a free week with us.">
How Exercise Affects Heart Health
Routine cardio exercise is important for maintaining a healthy heart. Learn about three easy ways you can increase your cardiovascular health. Kickstart 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 sends extra blood to your muscles as your heart rate goes up. The extra blood flow causes a larger 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 retain and distribute a higher volume of blood, even when you’re not exercising. 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 Des Moines, we track how efficient your workout is. We use Myzone, the industry-leading heart rate monitor, to gauge exertion 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 an important 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 routine exercise are necessary for maintaining a healthy heart. Get started by registering for a free week at Farrell’s Des Moines.">
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 work with your calendar. Want to go to a HIIT class? Try week at no cost at your local FXB.
12 Benefits of HIIT HIIT classes are short and fit with for your routine. Even better is what your body does after you’re done. These classes 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 increase 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 Creates endurance Strengthens cardiovascular health Improves blood vessel function Promotes blood sugar stability Increases oxygen consumption Decreases resting heart rate and blood pressure Negates age-related muscle decline Triggers human growth hormone creation Expands fast-twitch muscles Benefits 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 made a simple yet effective HIIT workout you can do in your living room. No equipment required! Complete 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 need to burn body fat, build muscle and better your cognitive health, HIIT is for you. Plus, it packs all the benefits of other exercises into short, convenient workouts. Looking to get started with a likable and effective workout? Look at group fitness HIIT classes at a Farrell’s near you!">
9 Habits for Looking & Feeling Younger
Juan Ponce de Leon may not have found the mythical fountain of youth, but there are many habits you can incorporate into your daily routine to help you feel - and look! - youthful and refreshed.