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How to Stay on Track During the Holidays in Forest Lake
Keeping 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 immediately when you get up if your schedule permits it. The last few months of the year are busy, but it’s better to tick your workout off your to-do list—instead of telling yourself you’ll make it up another day. 2. Plan Your Meals It’s easier to plan your meals a few days in advance, instead of making unhealthy decisions when you’re hungry and without a dinner plan. Our Simple Meal Plan makes grocery shopping and meal planning nearly effortless. Contact us to receive your copy. If you’re going out to eat during the weekend, modify your meals the other days to keep your nutrition proportioned. 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-filled 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. 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 underwater. Pour brine into the stockpot and stir to consistently distribute. Cover with a lid and refrigerate overnight. The following day, rinse the chicken before cooking it. Preheat oven to 350 degrees. Rest 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 Grab your favorite blanket, find a comfy spot and take a nap. A 30-minute nap is refreshing and helps you remain healthy during the busy holiday season. If you need help falling asleep, check out the Calm app. You’ll rest calmly and wake to a pleasant chorus of birds, not a loud phone alarm. 4. Enjoy the Season Remember to find joy in the upcoming busy season. Schedule a meal with friends Decrease your weekday stress by spending time on Sundays meal planning Rest when you need it Build Healthy Habits Today with FXB Now is the time to start building healthy habits to carry you through the holidays. At Farrell’s Forest Lake, we’ll instruct you on 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 essential for maintaining a healthy heart. Discover three easy ways you can improve 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 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 leads to a higher volume of blood returning to your heart. Over time, the increased blood volume enlarges the left ventricle, which is responsible for distributing oxygen-rich blood throughout your body. Your heart cavity can now keep and distribute a larger volume of blood, even when you’re not exercising. 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 Forest Lake, we track how effective your workout is. We use Myzone, the industry-leading heart rate monitor, to measure activity during class. Exertion levels are monitored throughout class to optimize 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 exercise isn’t the only way to keep your heart strong. 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 Proper nutrition and frequent exercise are essential for maintaining a healthy heart. Get started by claiming your free week at Farrell’s Forest Lake.">
Why HIIT is Good for Losing Weight and Burning Fat
HIIT workouts have been verified as the best method to lose weight and burn fat. Plus, they don't take a lot of time, so they fit your lifestyle. Want to experience a HIIT class? Try free week at your local FXB.
12 Benefits of HIIT HIIT exercises are quick and fit with for your schedule. Even better is how your body responds after class is over. These workouts create afterburn by increasing your metabolic rate. Simply put, you continue to burn calories after ending your workout—even while relaxing on the couch! HIIT workouts 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 more quickly Enhances endurance Strengthens cardiovascular well-being Improves blood vessel activity Promotes blood sugar management Increases oxygen intake Lowers resting heart rate and blood pressure Reverses age-related muscle decline Encourages human growth hormone generation Builds fast-twitch muscles Improves brain function Fights anxiety and depression Related: What is Strength Training and Why is it Important? 12-Minute HIIT Workout You Can Do at Home Not near a Farrell’s? No problem! We’ve developed a simple yet effective HIIT workout you can do in your living room. And you don’t need any equipment! Complete each exercise for 45 seconds, then rest 15 seconds between each movement. Go through 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, increase muscle and enhance your cognitive health, HIIT is for you. Plus, it packs all the benefits of other exercises into short, convenient workouts. Need 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.