Five Tips to Get (and Keep!) Motivated
Establishing goals is a critical piece of the healthy lifestyle we teach at FXB. Having trouble sticking to fitness and nutrition goals? Here are five tips to keep motivated.
How to Stay Motivated After Setting Goals Now that you’ve decided your why, here are some great ideas to help you stay working to achieve your goals! Make it Part of Your Schedule This sounds uncomplicated, but making new ways can be challenging. It takes about a month to develop a habit. No matter your goal, make time to make progress on it daily. If you want to get your workout done first thing, schedule it on your calendar. If you want to plan your food every Sunday, pencil it in your datebook. With three weeks of sticking to it, it will become a piece of your daily routine. Keep it Simple Divide your goals into smaller, more manageable assignments. For example, if you want to finish a marathon, you start training by running one mile a day–not 26! Take this same technique every time to set a new goal. Lay it out in easier objectives that will lead you to the final goal. Make it Enjoyable There’s no reason you can’t enjoy the process! Fun is not the enemy–in reality, it can be a good motivator. Set aside time to be grateful for your work. With all new challenges, you will learn and grow as you progress. And if your tasks are particularly difficult, reward yourself once you’ve completed them! Visualize the Finish Line Develop a mental image of yourself completing your goals: What does it appear like? How do you feel in that moment? Visualization is a strong mechanism that can help keep you focused and inspired while working toward your objective. It’s an especially helpful approach when your assignments are challenging. Be Consistent Take constant 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 not as much action. That’s OK! The key is to stay consistent. Sign Up for a Free Week We’re more than just a gym at FXB Albertville. We’re a goal-oriented community in regard to to fitness and nutrition. Learn more by signing up for a free week with us.">
How Exercise Affects Heart Health
Routine cardio exercise is critical for keeping a healthy heart. Find out three easy ways you can increase your cardiovascular health. Begin 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 strengthens your heart by increasing your heart rate. Your heart deploys more blood to your muscles as your heart rate increases. The additional blood flow causes 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 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 Albertville, we track how productive your workout is. We use Myzone, the industry-leading heart rate monitor, to measure effort during class. Exertion levels are recorded throughout class to improve member results. Our certified instructors keep class between 80-90 percent exertion during high-intensity sets. Active recovery periods are set 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 healthy. 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 routine exercise are essential for maintaining a healthy heart. Get started by signing up for a free week at Farrell’s Albertville.">
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're short, so they're convenient for your calendar. Want to experience a HIIT class? Try week at no cost at your local FXB.
12 Benefits of HIIT HIIT workouts are short and are convenient for your life. Even better is how your body acts after class is over. These exercises lead to afterburn by expanding your metabolic rate. Simply put, you keep burning calories after completing your workout—even while relaxing on the couch! HIIT routines increase 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 more quickly Creates endurance Strengthens cardiovascular well-being Improves blood vessel capacity Promotes blood sugar regulation Increases oxygen intake Lowers resting heart rate and blood pressure Reverses age-related muscle decline Triggers human growth hormone generation Builds fast-twitch muscles Promotes brain function Helps 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 made a basic yet effective HIIT workout you can do in your living room. No equipment required! Complete each exercise for 45 seconds, then rest 15 seconds between each move. Repeat 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 need to burn body fat, build muscle and enhance your cognitive health, HIIT is for you. Plus, it packs all the benefits of other exercises into fast, convenient workouts. Want to get started with a fun 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.