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How to Stay on Track During the Holidays in Des Moines
Sticking to healthy habits can be difficult 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 achieve your long-term nutrition and fitness goals.
4 Helpful Tips to Navigate the Holiday Season 1. Set Your Alarm Clock Tackle your workout first thing when you wake up 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 in advance, instead of making unhealthy decisions when you’re hungry and without a dinner plan. Our Simple Meal Plan makes grocery shopping and meal planning straightforward. Contact us to receive your copy. If you’re going out to eat during the weekend, modify your meals the other days to keep your nutrition in check. Related: 6 Reasons Why Farrell’s Nutrition Works Sample Weekday Meal Plan Here’s an example of a weekly 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. 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 underwater. Pour brine into the stockpot and stir to uniformly distribute. Cover with a lid and refrigerate overnight. The following day, rinse the chicken before roasting it. Preheat oven to 350 degrees. Place 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 comfortable spot and take a nap. A 30-minute nap is rejuvenating and helps you keep healthy during the busy holiday season. If you need help falling asleep, check out the Calm app. You’ll rest soundly and wake to a pleasant chorus of birds, not an annoying phone alarm. 4. Enjoy the Season Don’t forget to find joy in the upcoming busy season. Schedule a dinner with friends Decrease your weekday 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 creating healthy habits to carry you through the holidays. At Farrell’s Des Moines, we’ll teach you about nutrition, exercise and more. Get started right away by claiming your free week of classes with us.">
How Exercise Affects Heart Health
Frequent cardio exercise is important for supporting a healthy heart. Find out three easy ways you can increase your cardiovascular health. Start 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 stronger by increasing your heart rate. Your heart pumps more blood to your muscles as your heart rate goes up. The additional blood flow results in a higher 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 hold and distribute a larger volume of blood, even when you’re resting. This lowers your blood pressure and decreases 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 Des Moines, we track how effective your workout is. We use Myzone, the industry-leading heart rate monitor, to gauge activity 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 periods. Active recovery periods are maintained at 60-70 percent intensity. Related: Why HIIT is Good for Losing Weight and Burning Fat 3. Nutrition Cardio workouts aren’t the only way to keep your heart strong. Nutrition also plays an important part 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 regular check-ups with your doctor! Related: Carbs—Too Little or Too Much? Strengthen Your Heart with Farrell’s Proper nutrition and routine exercise are necessary for maintaining a healthy heart. Get started by registering for a free week at Farrell’s Des Moines.">
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 quick, so they're convenient for your calendar. Want to attend a HIIT class? Try free week at your local FXB.
12 Benefits of HIIT HIIT workouts are quick and are convenient for your schedule. Even better is how your body responds after you’re done. These workouts create afterburn by increasing your metabolic rate. Simply put, you continue to burn calories after finishing your workout—even while laying on the couch! HIIT workouts increase muscle and speed up your metabolism. This helps your body burn fat for extended periods of time. Here are 12 more benefits of HIIT: Burns more calories more quickly Creates endurance Strengthens cardiovascular health Improves blood vessel function Promotes blood sugar regulation Increases oxygen use Decreases resting heart rate and blood pressure Undoes age-related muscle decline Triggers human growth hormone production Expands fast-twitch muscles Improves 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 by a Farrell’s? No problem! We’ve made a basic yet effective HIIT workout you can do in your living room. And you don’t need any equipment! Complete each exercise for 45 seconds, then rest 15 seconds between each set. 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 want to burn body fat, build 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.