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4 Tips for Creating Realistic Fitness Goals
Sticking to resolutions is hard. Learn how you can choose and achieve fitness goals in 2020 with assistance from Farrell's Colorado Springs.
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FXB Colorado Springs can Help You Meet Your Weight Loss Goals in the Gym
Setting New Years resolutions is simple. Sticking to them is difficult. Discover how you can reach your fitness goals with the aid of Farrell's.
These are the five ways to achieve and support your weight loss goals. 1. Drink Half Your Weight in Ounces Remaining properly hydrated is essential to your weight loss goals. For optimal hydration, aim to consume at minimum half your body weight in ounces every day. For example, if you are 150 pounds, you should drink 75 ounces of water each day. Keeping a refillable water bottle with you and setting an alarm on your phone is a great way to keep on track. If you don’t enjoy unflavored drinks, make it more interesting by infusing it with fresh fruit! Our favorite mixes are blueberry/lemon and cucumber/lime. Filling up your water bottle is also a great opportunity to stand up and stretch your legs if you’ve been sedentary for a couple of hours. 2. Get Plenty of Sleep Counting sheep is important for weight loss. It’s twice as necessary than healthy eating and physical exercise! Lack of sleep affects your body in a variety of ways. When we’re sleepy, we desire unhealthy food more! UC Berkeley researchers learned high-calorie foods are “significantly more desirable” when you haven’t had ample sleep. Too little sleep impacts brain activity and making a decision, researchers found, which may solve why people who sleep less tend to be heavier. When you get adequate sleep, you’re more inclined to make nutritious food selections. At Farrell's, we make it simple to choose what you’re having with our proven nutrition plans. You’ll get these straightforward meal plans as part of your 10-Week Challenge. Sufficient sleep also: Improves attention and output Boosts your exercise performance Decreases your risk of heart disease and stroke Assists your mental health Strengthens your immune system Make sure you allow yourself time to get ready for bed in the evening without your phone. It’s crucial to make sleep top of the list in your everyday schedule. 3. Take a Break Taking regular time off from your fitness routine—at minimum two rest days per week—permits your body to recharge. When you allow your body relax you: Help avoid muscle fatigue Lower your possibility of getting injured Boost your performance while you exercise Balance your hormones Due to the fact that all of these perks assist your exercise, you’ll notice results more quickly! Even though you’re resting from your HIIT and strength training exercises, it doesn’t mean you can’t stay moving! Here are a couple of low-intensity tips to keep your muscles going: Climb the stairs instead of the elevator Stretch each hour while you’re working Do a walk with your kids after you eat 4. Give Yourself Time Good things take longer than a couple of weeks. Rapid weight loss may be risky and is difficult to manage long-term. If you find yourself requiring motivation throughout your fitness journey, look at our top ideas for getting (and staying!) motivated. Don’t forget to give yourself mercy and be kind to yourself. As everybody is different, everybody will have headway at contrasting times in their exercise and weight loss journey. And that’s normal! Use your rest days and remember how far you’ve gone forward. It’s essential to realize that every day you’re thriving and becoming stronger than you were before! 5. Combine HIIT and Strength Workouts Switching high-intensity interval training (HIIT) with strength workouts is a good way to increase lean muscle while burning additional calories while you’re not exercising. HIIT classes develop an afterburn reaction by boosting your metabolic rate. Put simply, you continue burning calories after ending your workout—even during resting on the couch! HIIT also creates muscle and revs up your metabolism. That means you burn more fat and calories in the time at the end of a HIIT workout than you do following jogging! In addition to HIIT, strength training is a great approach to gain lean muscle while burning body fat. You can use resistance bands, dumbbells or your own bodyweight! Strength training is critical for a fit body, but also provides a number of mental health advantages. Research has shown that strength training, even only two days weekly, may help fight stress, anxiety and depression. At Farrell's, we use HIIT, strength training and kickboxing in our fitness classes for the peak effect. Book your free week at your local FXB to join our group fitness classes today!">
Five Tips to Get (and Stay!) Motivated
Setting goals is a key portion of the healthy living we teach at FXB. Having trouble sticking to fitness and nutrition goals? Here are five tips to keep motivated.
How to Keep Motivated After Setting Goals Now that you’ve decided your why, here are some great suggestions to help you stay working to achieve your goals! Make it Part of Your Regimen This seems easy, but making new routines can be hard. It takes 21 days to create a habit. Whatever your goal, make time to make progress on it daily. If you want to work out 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 following it, it will become a part of your regular routine. Keep it Straightforward Portion your goals into smaller, more possible tasks. As an example, if you want to finish a marathon, you start training by running one mile a day–not 26! Follow this same technique every time to make a new goal. Lay it out in smaller tasks that will lead you to the final goal. Make it Enjoyable There’s no reason you can’t have fun during the process! Having an enjoyable time is not your foe–in fact, it can be a fantastic energizer. Set aside time to be grateful for your work. With all new responsibilities, you will learn and grow as you progress. And if your assignments are extremely hard, treat yourself once you’ve finished them! Think About the Finish Line Make a mental image of yourself achieving your goals: What does it appear like? How do you feel in that moment? Visualization is a strong aid that can help keep you on schedule and motivated while working toward your goal. It’s a very valuable technique when your tasks are difficult. Be Consistent Take the same action every 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 key is to keep consistent. Sign Up for a Free Week We’re more than just a gym at FXB Colorado Springs. We’re a goal-motivated group when it comes 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 Colorado Springs
Keeping healthy habits can be difficult during the holiday season. Strengthen 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 Tackle your workout immediately when you wake up if your schedule has room for it. The last few months of the year are busy, but it’s better to cross your workout off your to-do list—instead of telling yourself you’ll make it up another day. 2. Plan Your Meals It’s easier to plan your meals a few days beforehand, instead of making bad decisions when you’re hungry and without a dinner plan. Our Simple Meal Plan makes grocery shopping and meal planning straightforward. Contact us to get your copy. If you’re going out to eat during the weekend, change your meals on weekdays 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 a simple 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. Sprinkle 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 submerged. Pour brine into the stockpot and stir to consistently 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 want it browned. Remove from oven and let the chicken rest for 15-20 minutes. You can also follow this recipe to cook your Thanksgiving turkey. If cooking turkey, use the complete packet of brining mix. 3. Take a Cozy Break Locate your favorite blanket, find a comfy spot and take a nap. A 30-minute nap is refreshing and helps you stay 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 meal with loved ones Decrease 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 get going on making healthy habits to carry you through the holidays. At Farrell’s Colorado Springs, we’ll teach you about nutrition, exercise and more. Get started right away by claiming your free week of classes with us.">