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Five Tips to Get (and Stay!) Motivated
Setting goals is a crucial portion of the healthy living we teach at FXB. Struggling to stick to fitness and nutrition goals? Here are five tips to keep motivated.
How to Remain Motivated After Determining Goals Now that you’ve settled on your why, here are some good ideas to help you remain motivated to reach your goals! Make it Part of Your Routine This sounds uncomplicated, but creating new ways can be hard. It takes three weeks to create a habit. No matter your goal, make time to work on it once a day. If you want to exercise first thing, schedule it on your calendar. If you want to meal plan every Sunday, pencil it in your datebook. With three weeks of following it, it will become a part of your regular routine. Keep it Straightforward Portion your goals into smaller, more achievable actions. As an example, if you want to finish a marathon, you initiate training by running one mile a day–not 26! Use this same approach every time to make a new goal. Break it down into easier assignments that will lead you to the overall goal. Make it Enjoyable There’s no reason you can’t like the process! Having a good time is not your foe–in reality, it can be a fantastic energizer. Take the time to appreciate your work. With all new obligations, you will learn and grow along the way. And if your work is extremely hard, reward yourself once you’ve completed them! Keep the Finish Line in Mind Make a mental image of yourself accomplishing your goals: What does it look like? How do you feel in that instant? Creating a mental picture is a strong aid that can help keep you focused and inspired while working toward your goal. It’s a particularly valuable approach when your assignments are challenging. Be Consistent Take consistent action every day–even if you don’t want to. Some days you may take a lot of action, while other days you might take not as much 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 Forest Lake. We’re a goal-motivated community in regard to to fitness and nutrition. Discover more by signing up for a free week 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.