4 Tips for Creating Reachable Fitness Goals
Keeping resolutions is difficult. Learn how you can determine and meet fitness goals today with assistance from Farrell's Minneapolis.
Partner with FXB Minneapolis to Reach Your Weight Loss Goals in the Gym
Making New Years resolutions is easy. Sticking to them is hard. Learn how you can achieve your wellness goals with the aid of Farrell's.
Try these five methods to reach and manage your weight loss goals. 1. Sip Half Your Weight in Ounces Staying properly hydrated is critical to your weight loss goals. For optimal hydration, aim to consume no less than half your body weight in ounces each day. As an example, if you weigh 150 pounds, you ought to drink 75 ounces of water daily. Toting a reusable water bottle with you and setting a reminder on your phone is a great option to keep on track. If you don’t like plain water, make it tastier by flavoring it with juicy fruit! Our favorite blends are blueberry/lemon and cucumber/lime. Filling up your water bottle is also a great moment to move around and go for a walk if you’ve been sitting for most of the day. 2. Get Sufficient Sleep Sleep is crucial for losing weight. It’s twice as important than eating right and physical exercise! Lack of sleep impacts your body in many ways. When we’re exhausted, we desire processed food more! UC Berkeley researchers determined rich foods are “significantly more desirable” when you haven’t had adequate sleep. Insufficient sleep changes brain activity and making a decision, researchers determined, which might solve why people who sleep too little tend to be overweight. When you get adequate sleep, you’re more likely to make healthy food choices. At Farrell's, we make it nearly effortless to choose what you’re consuming with our proven nutrition plans. You’ll be given these simple meal plans as part of your 10-Week Challenge. Adequate sleep also: Boosts concentration and efficiency Boosts your exercise performance Decreases your chance of heart disease and stroke Aids your mental health Benefits your immune system Be sure to allow yourself time to wind down after dinner without screen time. It’s crucial to make sleep a concern in your daily routine. 3. Let Your Body Rest Making time for scheduled days off from your workout schedule—at least two rest days per week—permits your body to recharge. When you allow your body rest you: Help avoid muscle exhaustion Lower your chance of injury Enhance your performance during workouts Equalize your hormones Due to the fact that all of these benefits support your workouts, you’ll have results faster! Just because you’re taking a day off from your HIIT and strength training workouts, it doesn’t mean you can’t stay in motion! Here are several low-intensity options to keep yourself going: Take the stairs as opposed to the elevator Stretch each hour while you’re working Enjoy a walk with your family after dinner 4. Be Kind to Yourself Good things take longer than a couple of weeks. Fast weight loss could be dangerous and is unsustainable. If you find yourself wanting inspiration while on your fitness journey, read our best advice for getting (and keeping!) on track. Remember to give yourself grace and be kind to yourself. Because each person is diverse, people will experience forward motion at differing times in their exercise and weight loss journey. And that’s completely acceptable! Enjoy your rest days and remember how far you’ve come. It’s important to recognize that each day you’re growing and becoming stronger than you were the day before! 5. Combine HIIT and Strength Workouts Switching high-intensity interval training (HIIT) with strength training is a fantastic approach to increase lean muscle while burning more calories while you’re resting. HIIT classes create an afterburn outcome by speeding up your metabolic rate. In simple words, you carry on with burning calories after finishing your workout—even when watching TV on the couch! HIIT also builds muscle and speeds up your metabolism. That means you burn more fat and calories in the 24 hours at the end of a HIIT workout than you do after jogging! Besides HIIT, strength training is a fantastic process to gain lean muscle while burning body fat. You can use resistance bands, dumbbells or your own bodyweight! Strength training is essential for a fit body, but also offers several mental health perks. Research has found that strength training, even just two days a week, may help reduce stress, anxiety and depression. At Farrell's, we add HIIT, strength training and kickboxing in our workout classes for the maximum effect. Sign up for a free week at your area FXB to join our group fitness classes today!">
Five Tips to Get (and Keep!) Motivated
Finalizing goals is a crucial piece of the healthy way of living we teach at FXB. Having trouble sticking to fitness and nutrition goals? Here are five tips to stay motivated.
How to Stay Motivated After Setting Goals Now that you’ve settled on your why, here are some fantastic tips to help you stay energized to achieve your goals! Make it Part of Your Routine This seems easy, but creating new practices can be challenging. It takes about a month to develop a habit. Regardless of your goal, make time to chip away at it daily. If you want to work out first thing, schedule it on your calendar. If you want to plan your meals every Sunday, pencil it in your planner. With three weeks of consistency, it will become a piece of your everyday routine. Keep it Straightforward Break your goals into smaller, more achievable tasks. As an example, if you want to complete a marathon, you initiate training by running one mile a day–not 26! Follow this same technique every time to set a new goal. Reduce it into easier tasks that will lead you to the last goal. Make it Exciting There’s no reason you can’t like the process! Having an enjoyable time is not your opponent–actually, it can be a fantastic motivator. Take the time to be grateful for your work. With all new challenges, you will learn and grow along the way. And if your assignments are extremely difficult, treat yourself once you’ve completed them! Keep the Finish Line in Mind Create a mental picture of yourself accomplishing your goals: What does it resemble? How do you feel in that moment? Visualization is a strong mechanism that can help keep you focused and energized while working toward your objective. It’s a very helpful approach when your assignments are difficult. Stay Consistent Take constant action daily–even if you’re not in the mood. Some days you may take massive action, while other days you might take not as much action. That’s OK! The important part is to remain consistent. Sign Up for a Free Week We’re more than just a gym at FXB Minneapolis. We’re a goal-oriented bunch as far as to fitness and nutrition. Find out more by signing up for a free week with us.">
How to Stay on Track During the Holidays in Minneapolis
Sticking to healthy habits can be hard 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 reach your long-term nutrition and fitness goals.
4 Helpful Tips to Navigate the Holiday Season 1. Set Your Alarm Clock Complete your workout immediately in the morning if your schedule permits it. The last few months of the year are jam-packed, but it’s better to tick 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 get your copy. If you’re eating at a restaurant during the weekend, modify your meals during the week to keep your nutrition proportioned. Related: 6 Reasons Why Farrell’s Nutrition Works Sample Weekday Meal Plan Here’s an example of a daily meal plan you can customize: Breakfast: healthy protein shake Lunch: nutrient-rich 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. 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. Place 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 baking it. Preheat oven to 350 degrees. Put 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 prefer 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 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 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 a loud phone alarm. 4. Enjoy the Season Remember to find joy in the upcoming busy season. Schedule a supper with family Lower 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 get going on building healthy habits to carry you through the holidays. At Farrell’s Minneapolis, we’ll show you how to manage nutrition, exercise and more. Get started today by claiming your free week of classes with us.">