Five Tips to Get (and Stay!) Motivated
Establishing goals is a critical portion of the healthy way of living we teach at FXB. Struggling to stick to fitness and nutrition goals? Here are five tips to stay motivated.
How to Stay Motivated After Determining Goals Now that you’ve settled on your why, here are some good suggestions to help you remain motivated to reach your goals! Make it Part of Your Regimen This seems uncomplicated, but creating new routines can be hard. It takes three weeks to create a habit. Whatever your goal, set aside time to make progress on it daily. If you want to exercise when you wake up, add it on your calendar. If you want to meal plan every Sunday, add it in your agenda. With three weeks of sticking to it, it will become a piece of your daily routine. Keep it Easy Portion your goals into smaller, more manageable assignments. For example, if you want to complete a marathon, you begin training by running one mile a day–not 26! Take this same approach every time to set a new goal. Reduce it into easier tasks that will lead you to the final goal. Make it Enjoyable There’s no reason you can’t like the process! Having an enjoyable time is not your foe–actually, it can be a good motivator. Take the time to appreciate your work. With all new responsibilities, you will learn and grow along the way. And if your assignments are particularly difficult, reward yourself once you’ve completed them! Visualize the Finish Line Make a mental photo of yourself completing your goals: What does it resemble? How do you feel in that moment? Visualization is a great mechanism that can help keep you on track and inspired while working toward your objective. It’s a particularly valuable method when your work is hard. Remain Consistent Take the same action every day–even if you don’t want to. Some days you may take huge action, while other days you might take less action. That’s OK! The important part is to stay consistent. Sign Up for a Free Week We’re more than just a fitness center at FXB Frisco. 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 Frisco
Following healthy habits can be tricky 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 Do your workout immediately in the morning if your schedule has room for it. The last few months of the year are busy, but it’s better to cross 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 ahead of time, instead of making poor decisions when you’re hungry and without a dinner plan. Our Simple Meal Plan makes grocery shopping and meal planning easy. Contact us to pick up your copy. If you’re going out to eat during the weekend, adjust your meals on weekdays to keep your nutrition proportioned. Related: 6 Reasons Why Farrell’s Nutrition Works Sample Weekday Meal Plan Here’s an example of a weekly meal plan you can customize: Breakfast: healthy protein shake Lunch: nutrient-dense salad with fresh veggies and protein Dinner: chicken with a salad, acorn squash or sweet potato Here’s an easy-to-follow 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. Put 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 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 cook your Thanksgiving turkey. If cooking turkey, use the whole packet of brining mix. 3. Take a Cozy Break Get your favorite blanket, find a comfortable 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 falling asleep, check out the Calm app. You’ll rest peacefully 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 dinner with loved ones Reduce your weekday 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 start building healthy habits to carry you through the holidays. At Farrell’s Frisco, we’ll instruct you on nutrition, exercise and more. Get started right away by claiming your free week of classes with us.">
How Exercise Affects Heart Health
Routine cardio exercise is critical for maintaining a healthy heart. Learn about three easy ways you can improve your cardiovascular health. Start 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 strengthens your heart by upping your heart rate. Your heart pumps additional blood to your muscles as your heart rate goes up. The extra blood flow results in a larger volume of blood returning to your heart. Over time, the higher blood volume enlarges the left ventricle, which is responsible for sending oxygen-rich blood throughout your body. Your heart cavity can now keep and distribute a higher volume of blood, even when you’re resting. 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 Frisco, we track how efficient your workout is. We use Myzone, the industry-leading heart rate monitor, to record exertion during class. Exertion levels are monitored throughout class to maximize member results. Our certified instructors keep class between 80-90 percent exertion during high-intensity sets. Active recovery periods are kept at 60-70 percent intensity. Related: Why HIIT is Good for Losing Weight and Burning Fat 3. Nutrition Cardio workouts aren’t the only way to keep your heart working well. Nutrition also plays a crucial 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 routine check-ups with your doctor! Related: Carbs—Too Little or Too Much? Strengthen Your Heart with Farrell’s Proper nutrition and frequent exercise are necessary for maintaining a healthy heart. Get started by registering for a free week at Farrell’s Frisco.">
Why HIIT is Good for Losing Weight and Burning Fat
HIIT workouts are proven to be the best way to lose weight and burn fat. Plus, they don't take a lot of time, so they work with your lifestyle. Want to attend a HIIT class? Try free week at your local FXB.
12 Benefits of HIIT HIIT exercises are short and are convenient for your routine. Even better is what your body does after the workout. These classes create afterburn by raising your metabolic rate. Simply put, you keep burning calories after ending your workout—even while laying on the couch! HIIT classes build muscle and speed up your metabolism. This helps your body burn fat for increased periods of time. Here are 12 more benefits of HIIT: Burns more calories more quickly Enhances endurance Strengthens cardiovascular health Improves blood vessel function Promotes blood sugar management Increases oxygen use Lowers resting heart rate and blood pressure Negates age-related muscle decline Triggers human growth hormone production Expands fast-twitch muscles Improves 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 close to a Farrell’s? No problem! We’ve developed a basic yet effective HIIT workout you can do almost anywhere. No equipment necessary! Complete each exercise for 45 seconds, then rest 15 seconds between each move. 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 better 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? Check out group fitness HIIT classes at a Farrell’s near you!">