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How to Stay on Track During the Holidays in St. Paul
Sticking to healthy habits can be tricky 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 achieve your long-term nutrition and fitness goals.
4 Helpful Tips to Navigate the Holiday Season 1. Set Your Alarm Clock Tackle your workout immediately in the morning if your schedule allows it. The last few months of the year are busy, but it’s better to tick 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 ahead of time, instead of making poor 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 receive your copy. If you’re going out to eat during the weekend, adjust your meals during the week 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. Put 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 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 want it browned. Remove from oven and let the chicken rest for 15-20 minutes. You can also follow this recipe to bake your Thanksgiving turkey. If cooking turkey, use the whole packet of brining mix. 3. Take a Cozy Break Locate your favorite blanket, find a cozy spot and take a nap. A 30-minute nap is reinvigorating and helps you stay healthy during the busy holiday season. If you need help getting to sleep, 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 Commit to find joy in the upcoming busy season. Schedule a dinner with loved ones Reduce your everyday 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 St. Paul, 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 critical for supporting a healthy heart. Learn about 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 strengthens your heart by upping your heart rate. Your heart pumps extra blood to your muscles as your heart rate goes up. The increased 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 keep and distribute a larger volume of blood, even when you’re not exercising. This lowers your blood pressure and reduces 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 St. Paul, we track how efficient your workout is. We use Myzone, the industry-leading heart rate monitor, to measure activity during class. Exertion levels are monitored throughout class to maximize member results.  Our certified instructors keep class between 80-90 percent exertion during high-intensity intervals. 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 routine check-ups with your doctor! Related: Carbs—Too Little or Too Much? Strengthen Your Heart with Farrell’s Proper nutrition and regular exercise are essential for maintaining a healthy heart. Get started by claiming your free week at Farrell’s St. Paul.">
Why HIIT is Good for Losing Weight and Burning Fat
HIIT workouts are recognized as the best way to lose weight and burn fat. Plus, they're quick, so they work with your schedule. Want to go to a HIIT class? Try free week at your local FXB.
12 Benefits of HIIT HIIT exercises are quick and fit with for your routine. Even better is what your body does after class is over. These workouts create afterburn by raising your metabolic rate. Simply put, you torch 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 increased periods of time. Here are 12 more benefits of HIIT: Burns more calories more quickly Builds endurance Strengthens cardiovascular well-being Improves blood vessel activity Promotes blood sugar regulation Increases oxygen consumption Lowers resting heart rate and blood pressure Undoes age-related muscle decline Stimulates human growth hormone creation Develops fast-twitch muscles Benefits 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 created a basic yet effective HIIT workout you can do almost anywhere. No equipment necessary! Perform 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 need 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 quick, convenient workouts. Need to get started with an enjoyable and effective workout? Look at 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.