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How to Stay on Track During the Holidays in Greenwood
Following healthy habits can be hard 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 reach 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 get up if your schedule allows it. The last few months of the year are hectic, but it’s better to cross 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 nearly effortless. Contact us to get your copy. If you’re eating at a restaurant during the weekend, modify your meals on weekdays 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-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. 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 covered. Pour brine into the stockpot and stir to evenly distribute. Cover with a lid and refrigerate overnight. The following day, rinse the chicken before cooking 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 prefer 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 Grab your favorite blanket, find a cozy spot and take a nap. A 30-minute nap is reinvigorating 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 a loud phone alarm. 4. Enjoy the Season Don’t forget to find joy in the upcoming busy season. Schedule a supper with family Decrease 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 Greenwood, we’ll instruct you on nutrition, exercise and more. Get started now by claiming your free week of classes with us.">
How Exercise Affects Heart Health
Routine cardio exercise is essential for keeping a healthy heart. Discover three easy ways you can enhance your cardiovascular health. Kickstart 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 healthier by increasing your heart rate. Your heart sends more blood to your muscles as your heart rate increases. The increased blood flow results in a higher volume of blood returning to your heart. Over time, the increased blood volume enlarges the left ventricle, which is responsible for pumping oxygen-rich blood throughout your body. Your heart cavity can now retain and distribute a higher 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 Greenwood, we track how effective your workout is. We use Myzone, the industry-leading heart rate monitor, to measure effort during class. Exertion levels are recorded throughout class to optimize member results.  Our certified instructors keep class between 80-90 percent exertion during high-intensity sets. 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 healthy. 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 regular check-ups with your doctor! Related: Carbs—Too Little or Too Much? Strengthen Your Heart with Farrell’s Good nutrition and regular exercise are essential for maintaining a healthy heart. Get started by claiming your free week at Farrell’s Greenwood.">
Why HIIT is Good for Losing Weight and Burning Fat
HIIT workouts are proven to be the best method to lose weight and burn fat. Plus, they're short, so they fit your schedule. Want to go to a HIIT class? Try free week at your local FXB.
12 Benefits of HIIT HIIT classes are short and are convenient for your schedule. Even better is how your body responds after class is over. These exercises lead to afterburn by increasing your metabolic rate. Simply put, you keep burning calories after finishing your workout—even while laying on the couch! HIIT routines add muscle and boost your metabolism. This helps your body burn fat for extended periods of time. Here are 12 more benefits of HIIT: Burns more calories faster Builds endurance Strengthens cardiovascular well-being Improves blood vessel activity Promotes blood sugar stability Increases oxygen use Decreases resting heart rate and blood pressure Reverses age-related muscle decline Stimulates human growth hormone creation 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 near a Farrell’s? No problem! We’ve made an easy-to-follow yet effective HIIT workout you can do at home. And you don’t need any equipment! 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’re looking to burn body fat, increase muscle and enhance your cognitive health, HIIT is for you. Plus, it packs all the benefits of other exercises into short, convenient workouts. Need to get started with an enjoyable and effective workout? Check out 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.