Five Tips to Get (and Keep!) Motivated
Finalizing goals is a key piece of the healthy lifestyle we teach at FXB. Can't seem to stick to fitness and nutrition goals? Here are five tips to stay motivated.
How to Stay Motivated After Finalizing Goals Now that you’ve established your why, here are some good suggestions to help you remain working to meet your goals! Make it Part of Your Schedule This sounds simple, but creating new routines can be challenging. It takes about a month to develop a habit. Whatever your goal, make time to make progress on it once a day. If you want to get your workout done in the morning, add it on your calendar. If you want to meal plan every Sunday, add it in your agenda. With three weeks of consistency, it will become a component of your daily routine. Keep it Easy Portion your goals into smaller, more manageable tasks. As an example, if you want to finish a marathon, you begin training by running one mile a day–not 26! Follow this same approach every time to make a new goal. Lay it out in easier tasks that will lead you to the last goal. Make it Enjoyable There’s no reason you can’t like the process! Fun is not the enemy–in fact, it can be a good motivator. Take the time to appreciate your work. With all new obligations, you will learn and grow during the journey. And if your tasks are extremely challenging, treat yourself once you’ve finished them! Think About the Finish Line Make a mental image of yourself accomplishing your goals: What does it appear like? How do you feel in that moment? Creating a mental picture is a great mechanism that can help keep you focused and inspired while working toward your end result. It’s a particularly valuable technique when your assignments are challenging. Be Consistent Take constant action daily–even if you don’t feel like it. Some days you may take a lot of action, while other days you might take a lesser amount of action. That’s OK! The essential part is to remain consistent. Sign Up for a Free Week We’re more than just a gym at FXB Hudson. We’re a goal-motivated bunch when it comes to fitness and nutrition. Discover more by signing up for a free week with us.">
How Exercise Affects Heart Health
Frequent cardio exercise is important for keeping a healthy heart. Find out three easy ways you can enhance your cardiovascular health. Kickstart your healthy way of life 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 upping your heart rate. Your heart sends more blood to your muscles as your heart rate increases. The extra blood flow causes a larger volume of blood returning to your heart. Over time, the larger blood volume enlarges the left ventricle, which is responsible for pumping oxygen-rich blood throughout your body. Your heart cavity can now keep and distribute a larger volume of blood, even when you’re at rest. 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 Hudson, we track how efficient your workout is. We use Myzone, the industry-leading heart rate monitor, to gauge exertion 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 intervals. Active recovery periods are maintained 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 working well. Nutrition also plays an essential 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 Adequate nutrition and frequent exercise are important for maintaining a healthy heart. Get started by registering for a free week at Farrell’s Hudson.">
Why HIIT is Good for Losing Weight and Burning Fat
HIIT workouts are recognized as the best approach to lose weight and burn fat. Plus, they're short, so they're convenient for your schedule. Want to go to a HIIT class? Try week at no cost at your local FXB.
12 Benefits of HIIT HIIT exercises are quick and work with for your life. Even better is what your body does after you’re done. These classes create afterburn by increasing your metabolic rate. Simply put, you torch calories after finishing your workout—even while relaxing on the couch! HIIT classes add muscle and boost your metabolism. This helps your body burn fat for increased periods of time. Here are 12 more benefits of HIIT: Burns more calories in less time Enhances endurance Strengthens cardiovascular functions Improves blood vessel function Promotes blood sugar stability Increases oxygen intake Decreases resting heart rate and blood pressure Negates age-related muscle decline Triggers human growth hormone production Expands fast-twitch muscles Benefits 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 created an easy-to-follow yet effective HIIT workout you can do almost anywhere. No equipment necessary! Perform each exercise for 45 seconds, then rest 15 seconds between each move. Do 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 want 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. Want to get started with an enjoyable and effective workout? Explore 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.