4 Tips for Setting Achievable Fitness Goals
Sticking to resolutions is difficult. Find out how you can set and reach fitness goals this year with help from Farrell's.
Achieve Your Weight Loss Goals in the Gym with FXB
Making New Years resolutions is easy. Sticking to them is hard. Learn how you can meet your health and fitness goals with the help of Farrell's.
Here’s the top five ways to achieve and maintain your weight loss goals. 1. Drink Half Your Weight in Ounces Staying properly hydrated is key to your weight loss goals. But how do you know how much to drink? For optimal hydration, aim to drink at least half your body weight in ounces every day. For example, if you weigh 150 pounds, you need to drink 75 ounces of water daily. Keeping a reusable water bottle with you and setting a reminder on your phone is a great way to stay on track. If you don’t love plain water, make it more interesting by infusing it with fresh fruit! Our favorite combinations are blueberry/lemon and cucumber/lime. Refilling your water bottle is also a great opportunity to get up and stretch your legs if you’ve been sitting for a while. 2. Get Plenty of Sleep Sleep is essential for weight loss. It’s is even more important than eating healthy and exercising! Lack of sleep affects your body in many ways. When we’re tired, we crave junk food more! UC Berkeley researchers found high-calorie foods are “significantly more desirable” when you haven’t gotten enough sleep. Insufficient sleep alters brain activity and decision making, researchers learned, which may explain why people who sleep less tend to be overweight. When you get enough sleep, you’re more likely to make good food choices. At Farrell's, we make it easy to plan what you’re eating with our tried-and-true nutrition plans. You’ll receive these simple meal plans as part of your 10-Week Challenge. Adequate sleep also: Improves concentration and productivity Increases your workout performance Decreases your risk of heart disease and stroke Improves your mental health Boosts your immune system Be sure to allow yourself time to wind down in the evening without screen time. It’s important to make sleep a priority in your daily routine. 3. Let Your Body Rest More isn’t always better. Taking regular breaks from your fitness routine—at least two rest days per week—allows your body to recover and repair. When you let your body rest, you: Help prevent muscle fatigue Reduce your risk of injury Improve your performance in the gym Balance your hormones Because all of these benefits boost your workouts, you’ll see results faster! Just because you’re taking a break from your HIIT and strength training workouts, it doesn’t mean you can’t stay active! Here’s a couple of low-intensity tips to keep your body moving: Take the stairs instead of the elevator Stretch every hour at work Enjoy a walk with your family after dinner 4. Be Patient With Yourself Good things take time. Quick weight loss can be dangerous and is unsustainable. If you find yourself needing some motivation during your fitness journey, check out our top tips for getting (and staying!) motivated. Remember to give yourself grace and be patient with yourself. Because everybody is different, everybody will experience progress at different stages in their fitness and weight loss journey. And that’s okay! Take your rest days and reflect on how far you’ve come. It’s important to recognize that every day you’re growing and becoming stronger than you were the day before! 5. Combine HIIT and Strength Training Alternating high-intensity interval training (HIIT) with strength training is a great way to build lean muscle while burning more calories at rest. HIIT workouts create an afterburn effect by increasing your metabolic rate. Simply put, you keep burning calories after finishing your workout—even while relaxing on the couch! HIIT also builds muscle and boosts your metabolism. That means you burn more fat and calories in the 24 hours after a HIIT workout than you do after a run! In addition to HIIT, strength training is a great way to gain lean muscle while burning body fat. You can strength train with resistance bands, dumbbells or your own bodyweight! Strength training is important for a healthy body, but also provides many mental health benefits too. Studies show that strength training, even two days per week, can help combat stress, anxiety, and depression. At Farrell's, we incorporate HIIT, strength training and kickboxing in our workout classes for maximum results. Sign up for a free week at your local FXB to try our group fitness classes today!">
Five Tips to Get (and Stay!) Motivated
Setting goals is a key piece of the healthy lifestyle we teach at FXB. Struggling to stick to fitness- and nutrition-related goals? Check out our five tips to stay motivated.
How to Stay Motivated After Setting Goals Now that you’ve established your why, here are some great tips to help you stay motivated toward reaching your goals! Make it Part of Your Routine This sounds easy, but establishing new routines can be difficult. It takes 21 days to create a habit. Whatever your goal, schedule time to work on it every day. If you want to work out in the morning, schedule it in your calendar. If you want to meal plan every Sunday, write it in your planner. With three weeks of consistency, it will become a part of your daily routine. Keep it Simple Break your goals into smaller, more manageable tasks. For example, if you want to run a marathon, you start by running one mile a day—not 26! Take this same approach every time to set a new goal. Break it down into smaller objectives that will lead you to the final goal. Make it Fun There’s no reason you can’t enjoy the process! Fun is not the enemy—in fact, it can be a great motivator. Take the time to appreciate your work. With all-new challenges, you will learn and grow along the way. And if your tasks are especially challenging, reward yourself once you’ve accomplished them! Visualize the Finish Line Create a mental image of you accomplishing your goals: What does it look like? How do you feel in that moment? Visualization is a powerful tool that can help keep you focused and motivated while working toward your objective. It’s a particularly helpful technique when your work is more difficult and challenging. Be Consistent Take consistent action every single day—even if you’re not in the mood. Some days you may take massive action, while other days you might not take as much action. That’s OK! The key is to remain consistent. Sign Up for a Free Week At FXB, we’re more than just a gym. We’re a goal-oriented community when it comes to fitness and nutrition. Learn more by signing up for a free week with your local Farrell’s.">
How Exercise Affects Heart Health
Regular cardio exercise is essential for maintaining a healthy heart. Discover three easy ways you can increase 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 focuses on strengthening your heart muscle and its functions by increasing your heart rate. Your heart pumps more blood to your muscles as your heart rate increases. The increased blood flow results in a higher volume of blood returning to your heart. Over time, the higher blood volume enlarges the left ventricle, which is responsible for pumping oxygen-rich blood throughout your body. Your heart cavity can now hold and distribute a higher volume of blood, even when you’re resting. This lowers your blood pressure and decreases the amount of work your heart has to do, giving it a well-deserved break. Related: What is Strength Training and Why is it Important? 2. Heart Rate Tracking How do you know how effective your cardio workout is? At Farrell’s Urbandale, we use Myzone, the industry-leading heart rate monitor, to measure exertion during our classes. Exertion levels are monitored throughout class to maximize member results. Our certified instructors keep the class between 80-90 percent exertion during high-intensity intervals. 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 role in preventative heart health. Some of the best foods to eat for your heart are Colorful vegetables Leafy greens Fibrous fruits Nuts and seeds Fish high in omega-3 And don’t forget to schedule your annual check-ups with your doctor! Related: Carbs—Too Little or Too Much? Strengthen Your Heart with Farrell’s Proper nutrition and regular exercise are essential for maintaining a healthy heart. Get started by signing up for a free week at your local Farrell’s.">