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Five Tips to Get (and Keep!) Motivated
Establishing goals is a critical portion of the healthy living we teach at FXB. Having trouble sticking to fitness and nutrition goals? Here are five tips to stay motivated.
How to Keep Motivated After Finalizing Goals Now that you’ve settled on your why, here are some good ideas to help you stay working to achieve your goals! Make it Part of Your Regimen This sounds uncomplicated, but making new ways can be difficult. It takes about a month to develop a habit. No matter your goal, schedule time to chip away at it every day. If you want to work out in the morning, put it on your calendar. If you want to meal plan every Sunday, pencil it in your agenda. With three weeks of consistency, it will become a part of your regular routine. Keep it Easy Break your goals into smaller, more achievable assignments. As an example, if you want to complete a marathon, you initiate training by running one mile a day–not 26! Follow this same method every time to establish a new goal. Reduce it into simpler assignments that will lead you to the last goal. Make it Exciting There’s no reason you can’t have fun during the process! Having an enjoyable time is not your foe–actually, it can be a fantastic driving force. Make time to to acknowledge your work. With all new responsibilities, you will learn and grow during the journey. And if your tasks are especially hard, reward yourself once you’ve completed 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? Making a mental image is a strong mechanism that can help keep you on track and energized while working toward your end result. It’s an especially valuable method when your assignments are challenging. Remain Consistent Take the same action every single day–even if you don’t feel like it. Some days you may take huge action, while other days you might take a lesser amount of action. That’s OK! The important part is to keep consistent. Sign Up for a Free Week We’re more than just a place to work out at FXB Bellevue. We’re a goal-oriented group when it comes to fitness and nutrition. Find out more by signing up for a free week with us.">
Jackie's Transformation Story
Jackie Miller decided that 2018 would be the "year of Jackie" and signed up for Farrell's. Kickboxing helped her clear her mind and gain focus and energy on her life.
How to Stay on Track During the Holidays in Bellevue
Following healthy habits can be tricky during the holiday season. Enhance 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 Complete your workout immediately when you wake up if your schedule permits it. The last few months of the year are busy, but it’s better to check 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 beforehand, instead of making unhealthy decisions when you’re hungry and without a dinner plan. Our Simple Meal Plan makes grocery shopping and meal planning easy. Contact us to receive your copy. If you’re eating out during the weekend, change your meals the other days to keep your nutrition as balanced as possible. Related: 6 Reasons Why Farrell’s Nutrition Works Sample Weekday Meal Plan Here’s an example of an everyday 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. Stir 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 evenly distribute. Cover with a lid and refrigerate overnight. The following day, rinse the chicken before roasting 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 complete packet of brining mix. 3. Take a Cozy Break Grab your favorite blanket, find a comfortable spot and take a nap. A 30-minute nap is reinvigorating and helps you remain healthy during the busy holiday season. If you need help sleeping, check out the Calm app. You’ll rest calmly and wake to a pleasant chorus of birds, not an irritating phone alarm. 4. Enjoy the Season Don’t forget to find joy in the upcoming busy season. Schedule a dinner with friends Lower your daily stress by spending time on Sundays meal planning Relax when you need it Build Healthy Habits Today with FXB Now is the time to begin building healthy habits to carry you through the holidays. At Farrell’s Bellevue, 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
Routine cardio exercise is critical for maintaining a healthy heart. Discover three easy ways you can increase your cardiovascular health. Kickstart 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 healthier by upping your heart rate. Your heart sends extra blood to your muscles as your heart rate increases. The extra blood flow results in a bigger volume of blood returning to your heart. Over time, the larger 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 increased volume of blood, even when you’re resting. This lowers your blood pressure and lessens 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 Bellevue, we track how effective your workout is. We use Myzone, the industry-leading heart rate monitor, to record activity during class. Exertion levels are watched throughout class to improve member results.  Our certified instructors keep class between 80-90 percent exertion during high-intensity periods. Active recovery periods are set 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 strong. Nutrition also plays an important role 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 regular exercise are necessary for maintaining a healthy heart. Get started by claiming your free week at Farrell’s Bellevue.">