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At the end of each year, many of us set aside some time to think about what our New Year’s resolutions will be; and with each new year, a lot of us find ourselves having trouble sticking to those resolutions. The most common New Year’s resolutions often include those intended to improve one’s health. Whether it be to drink less, to exercise more, to eat healthier, or get more sleep, many of us desire a healthier lifestyle in the coming year. While sometimes we manage to stick to our resolutions for at least a little while, many of us have trouble maintaining those resolutions for longer than a month, maybe two. Well there is good news, we are going to give you some tricks and tips to help you maintain those fitness resolutions you made for 2019.

  1. Make sure your resolutions are attainable
    It’s important to be realistic about your goals. Be honest with yourself before-hand when you are deciding on your resolutions. If you aren’t setting a resolution that is realistic for you according to your life, schedule, career, social life, bodily limits, etc., then you will only find yourself frustrated and wanting to quit along the way. 
  1. Set short, timely goals
    The best way to make your resolution a reality is by setting shorting and timely goals along the way. These smaller progress goals will help you in feeling like you are making progress. They will help keep you motivated and aware that you are in fact taking steps in the right direction. If you are able to achieve the small wins along the way, then completing your goal to the end won’t seem so difficult. For example, if your resolution is to exercise more this year, then first start small. Set a goal to work out 2 – 3 times a week for a month, then take on the next month as it comes. 
  1. Get a friend on board
    Staying active is always easier with a workout partner who is there to help you keep motivated and vice versa. Studies have shown that people who work out with a partner have better chances of staying motivated and reaching their goals.
  1. Invest in your goal
    An investment in your fitness goal doesn’t have to be crazy, but simply accommodating to your goal and helping you reach it. A great investment for your resolution is signing up for a gym membership or buying some great workout clothes that make you feel and look great and encourage you to get into the gym.
  1. Try group fitness classes
    Group fitness classes are a great way to meet your fitness goals. They provide you with different and fun options for exercising as well as all the motivation you could need. Pick a class that fits with your schedule and fitness goals and you are sure to stay on track in 2019. Here at Fitness Nation, we have a multitude of different classes to choose from that will be sure to help keep you excited about working out this year. 
  1. Add some fun workouts to your routine, and change it up
    Change up your workouts so they don’t get old or boring. It is also important to change up your workouts in order to target different muscle groups and beat the “idle” phase of fat-burning that can occur when you don’t switch up your routine. If you are tired of the same old, try out a new fitness class or even try taking your family on a hike once a week to get a change of scenery.
  1. Try journaling
    Journaling is great for diet and fitness goals. Keep tabs on yourself and write down what you want to achieve, what you have already achieved, and how you feel about it all. You will be happy to have the option to look back at your fitness journey later on.
  1. Take progress photos
    Often we aren’t able to notice the small changes in our bodies when we are on our fitness journey and it can be discouraging. Taking progress photos often leads to visibility in our progress that we might have not noticed otherwise. Seeing these small changes and successes will help keep you motivated to keep up with your 2019 fitness resolutions.

Following these tips and tricks will be sure to help you stay on track this year with your fitness resolutions, and if you need some help, that’s what we are here for. Fitness Nation is a 24-hour fitness center in Bedford and we have a motivated team of fitness experts that will be happy to answer your questions. Call us or come by today.

The post 5 Tips for Sticking to Your 2019 Fitness Resolutions appeared first on Fitness Nation.

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The holiday season is one of the most difficult times to stay motivated to be healthy. Holidays have a tendency to cause quite the disruption to our normal diet and exercise routine and staying motivated to get into the gym can be a bit harder than usual.

So, why is it so difficult to stay motivated during the holidays? Well, during the festive season, it’s a lot easier to make excuses, the food is yummier, and it’s a crazy busy time of year. Between work, family, planning, and parties finding the time for a gym session can be nearly impossible. With all the delicious food and the cold weather, many of us are tempted to spend our free time laying by the fire with our full bellies and relax with our loved ones rather than hit the gym for a sweat session. The problem is that although we enjoy ourselves at the time, we soon regret it when the holidays are over.

Every year you tell yourself you’re going to stay motivated during the holidays, so this season follow these tips to make it happen.

  1. Maintain the right mindset
    Staying motivated won’t be possible unless you start out with the right mindset. Go into the holiday season determined and dedicated. Make a promise to yourself that you are going to stick to your holiday health plan. Don’t make excuses when the time comes for your workout. If you don’t have time after work, work out before, if you are out of town, go for a run outside or a hike with your family.
  2. Make a schedule
    Making a plan and workout schedule ahead of time will make it a lot more difficult to make excuses when the time comes. If you are prepared, you are more likely to get it done. Take a look at your schedule and write down the times that you will be able to get in your workout session.
  3. Workout with a partner
    Working out with a partner is always a motivator, regardless the time of year. Ask a good friend or family member to be your workout partner and head with you to the gym. Having someone to hold you accountable for your workouts and vice versa will ease the pressure on you to stay self-motivated. Even if you and your workout partner are going to be a part for certain holidays and occasions, stay in touch and keep each other accountable throughout the time.
  4. Make it a family activity
    If you are struggling to find the time to balance working out and also spending time with your family, then make getting an exercise a family activity. Go on a hike with your family, a walk, play a dance game, or kick it up a notch and try a fitness class together.
  5. Try group fitness classes
    Try a group fitness class in Bedford. Group fitness classes are a great way to stay motivated and here at Fitness Nation, we have a large variety of awesome classes to choose from. They are easy to plan and add to your schedule, they include workout buddies, they work to burn fat and calories, and they have a great coach keeping you excited and energized the entire duration of the class. Whatever your fitness goals may be, we are sure one of our classes will suit you. Our team of fitness experts will be here by your side to help you stay motivated during the holiday season.
  6. Do short HIIT workouts
    When you are short for time, HIIT workouts are a really great option. They achieve a lot in a short amount of time. They are great in that they incorporate cardio as well as strength training. In just 20 to 30 minutes you will have achieved burning from 100 to 300 calories and built strength as well.

Stick to these holiday workout tips and you are sure to stay motivated this season. Come by our fitness center in Bedford to learn more about our awesome facilities and excellent group fitness classes. Fitness Nation is dedicated to you and your health this holiday season. Call us or come by today.

The post How to Stay Motivated to Workout During The Holidays appeared first on Fitness Nation.

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As we near the final month of fall one of our favorite American holidays is approaching, Thanksgiving. Most of us understand the struggle of trying to stay healthy during the holidays. The good news is that if you really commit yourself, there are ways to maintain those healthy habits during the holidays. If you are feeling the anxiety of the delicious holiday approaching us, don’t worry, we are about to tell you how you can have your pumpkin soufflé and eat it too.

Turkey pumpkin chili

This is a delicious and healthy recipe the whole family will love. This recipe is great for leftover turkey or if you are just trying to change things up. Warm up your tummy and heart with this hearty, unique dish.

What you’ll need:

  • 1 pound of lean ground turkey
  • 1 chopped yellow or white onion
  • 1 large tomato, diced
  • 2 minced garlic gloves
  • 1 bell pepper of your color choice, chopped
  • 1 can of red kidney beans
  • 1 can of black beans
  • 1 cup of tomato juice
  • 2 cups of vegetable brother or chicken or turkey broth
  • Cooking oil of your choice
  • Salt and pepper to taste
  • 1/2 teaspoon of cumin
  • 1 table spoon of chili powder
  • 2 cups of cut up pumpkin

How to make it:

  • Put your cooking oil in a large pan and sauté your onions and your garlic until the onions begin to brown.
  • Add in the ground turkey and let it brown, following, add the peppers, tomato, beans, pumpkin, tomato juice and broth, and your seasoning.
  • Cook on low to medium heat for about 25 minutes.
  • Add a bit of full-fat Greek yogurt as a sour cream replacement as well as some shredded cheese and enjoy!
Happy pilgrim salad

This salad combines some of your favorite Thanksgiving foods into a healthy salad. With this recipe it may not be so difficult to get the kids to eat their veggies this November.

What you’ll need:

  • Cranberries (try to find naturally sweetened ones with low added sugar)
  • Feta cheese or goat’s cheese (try baking the goat’s cheese for extra amazing flavor)
  • A bag or two of fresh baby spinach
  • Chopped walnuts or pecans (try toasted them in the oven for extra amazing flavor)
  • Green beans (fresh or oven baked)
  • Sautéed or boiled butternut or squash (cubed or diced)
  • A few tablespoons of olive oil and/or balsamic vinaigrette

How to make it:

  • Simply throw all your ingredients into a bowl and mix!

Zucchini and carrot muffins
Zucchini and carrot muffins are grain free, delicious, and healthy. You may find yourself making these muffins year-round as they are a great way to get your kids to eat their vegetables. Even more great news is that this recipe will only take you about 30 minutes.

What you’ll need:

  • 1 cup of almond flour
  • 1 egg lightly beaten
  • 1 medium size zucchini, grated into about ½ cup
  • 1 medium size carrot, grated into about ½ cup
  • 3 tablespoons of maple syrup or honey
  • 2 tablespoons of melted butter
  • 1 teaspoon of baking soda
  • Just a pinch of salt

How to make it:

  • Pre-heat your over to 375 degrees.
  • Mix your zucchini, carrot, egg, butter, syrup or honey in a large bowl.
  • Mix your dry ingredients separately, your salt, flour and baking soda.
  • Once they are mixed separately, add them together and mix (careful not to over mix).
  • Place your mixture into your muffin molds and bake them for about 20 minutes or until the tops are golden brown.
  • Wait for them to cool before enjoying.
 Zucchini Lasagna

This recipe is so yummy you won’t even miss the noodles. This is a great way to enjoy a healthy and delicious low-carb meal as well as get in your veggies for Thanksgiving or any day of the year.

What you’ll need:

  • 1 pound of lean ground beef
  • 3 cloves of garlic, minced
  • 1/2 onion
  • 2 Teaspoons of olive oil
  • 28 ounces of crushed tomato
  • 2 Tablespoons of Basil
  • 3 medium zucchinis, sliced thin to medium thickness
  • 15 ounces part-skim ricotta cheese
  • 16 ounces part-skim shredded mozzarella cheese
  • 1/4 cup of parmesan cheese
  • 1 large egg

How to make it:

  • Brown the lean ground beef in a medium sauce pan then drain.
  • Add a teaspoon of olive oil and sauté your garlic and onions for about 3 minutes.
  • Put the meat back in the pan and add your tomatoes and basil, simmer on low for about 35 minutes while covered.
  • Slice your zucchini and grill it in a pan for about 3 minutes on each side.
  • Mix your cheeses and egg in a separate bowl.
  • Take a 9×12 casserole dish and add the following in this order: your sauce, zucchini, cheese mix, mozzarella.
  • Cover with foil and bake for 45 minutes at 375 degrees.
  • Uncover for 15 minutes.
  • Let it stand for 10 minutes before serving.
Pumpkin Soufflé

With this recipe you can enjoy your sweet, fluffy dessert without the guilt. While it tastes just as great, you’ll find that you and your body won’t miss the added sugar and starch from the crust.

What you’ll need:

  • 2 eggs, slightly beaten
  • 1 (16 ounce) can unsweetened pumpkin
  • 1/2 cup raw cane sugar
  • 1/2 teaspoon nutmeg
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon salt
  • 1 can evaporated milk
  • 1 teaspoon vanilla extract

How to make it:

  • Preheat oven to 350 degrees.
  • Mix all your ingredients into a medium-sized bowl.
  • Bake for 1 hour.
  • Let cool for 15 minutes.

Staying healthy with these holidays is only one part of being healthy. You should also do your best to get in about 30 minutes of daily exercise. If you are looking for a fitness gym in Bedford and Arlington, come check out our awesome facility here at Fitness Nation. With our clean and modern workout environment, we will help you achieve your holiday fitness goals.

The post 5 Healthy Thanksgiving Recipes Your Family Will Love appeared first on Fitness Nation.

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Your body is going through some big changes when you are pregnant, and that means you are going to have to engage in a few different routines to adjust and keep your body healthy. A great way to immensely benefit your body and your baby during (and after) pregnancy is by maintaining a regular exercise regimen while you are pregnant. There are multiple benefits of exercising during your pregnancy, and we are going to tell you about them here.

Who can work out during pregnancy?

It is especially easy for women to make the transition to exercising while pregnant if they have previously maintained a workout regimen. It is important to not overdo it and to keep your exercise levels to that of your previous levels, and not exceeding. Try and practice lower impact workouts as opposed to high impact workouts.

If you haven’t engaged in working out regularly before falling pregnant, you can still start up your workout program now safely, but keep to what is comfortable to you and your body and don’t take on new high-impact or exceedingly strenuous workouts. You should also always make sure to check with your health care provider before engaging in your exercise routines if you are unsure about the safety for you and your baby or if you suffer from any particular medical conditions.

The benefits of exercising during your pregnancy

While exercise is always important to maintain, it can be especially beneficially during your pregnancy. Working out during this time will not only help you while you are pregnant, but will make a huge difference in your post-pregnancy recovery. In fact, the American College of Obstetricians and Gynecologists recommends that you get from 20 to 30 minutes of exercise of moderate intensity daily. So, what are the benefits of exercising while pregnant?

  1. It will help you sleep better
    Working out while you are pregnant will help your body use up any excess mental energy that could keep you awake at night. It helps you maintain healthier hormone levels as well.
  2. It will boost your energy levels
    Multiple studies have shown that exercising regularly help boost natural energy levels, this can be especially helpful for women who are undergoing pregnancy. Exercise helps to strengthen your cardiovascular system and hormone levels, which all play a role in energy levels. Even a ten-minute brisk walk can help.
  3. It will lower your risks for certain complications
    There are studies that show that exercising during pregnancy can help lower one’s risk of certain pregnancy-related complications such as gestational diabetes and preeclampsia.
  4. It will help reduce any pregnancy discomfort
    When your muscles are stronger, your body is often more aligned and stable, and you will be less likely to suffer from as many aches and pains. Stretches and yoga also have great benefits for muscle aches, while brisk walks will help with your blood circulation and take some stress off of your muscles.
  5. It will help your body prepare for giving birth
    If your body is stronger and your stamina is higher, it will have immense benefits when it comes to enduring childbirth.
  6. It will help you in your recovery post birth
    If you have maintained your muscle and heart health during pregnancy, you will be able to snap back after your pregnancy much easier. You will also lessen your chances of putting on more baby weight while you are pregnant if you are regularly exercising.
  7. It will help you improve your self-image
    Being pregnant can be difficult for a woman in that she sometimes feels like she is losing her body. Working out regularly will help maintain the shape of your body as well as your hormones and endorphins to keep you feeling happier and healthier about your self-image during this huge bodily change.
  8. It will help reduce bodily swelling
    While exercising helps your blood circulation, it can help prevent swelling of your body, such as your legs and feet.
  9. It could help prevent morning sickness
    Sometimes it can be difficult to get up and go to your nearby Arlington gym if you are feeling nauseous. However, many women have reported to feel less queasy if they are regularly exercising during pregnancy.
  10. It will help reduce stress
    Pregnancy can induce stress on a woman, physically and mentally. Working out will help keep your hormone levels in better balance and keep you in a better mood.

Here at Fitness Nation, we understand the importance of maintaining a happy and healthy you during your pregnancy. If you are happier and healthier, your baby will be too. Come join us on your journey and experience support, motivation, and a great and upbeat atmosphere at our fitness center in Arlington. If you have questions or would like to join, contact us or come by today!

The post The Importance of Exercise During Pregnancy appeared first on Fitness Nation.

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As we near the final month of fall one of our favorite American holidays is approaching, Thanksgiving. Most of us understand the struggle of trying to stay healthy during the holidays. The good news is that if you really commit yourself, there are ways to maintain those healthy habits during the holidays. If you are feeling the anxiety of the delicious holiday approaching us, don’t worry, we are about to tell you how you can have your pumpkin soufflé and eat it too.

Turkey pumpkin chili

This is a delicious and healthy recipe the whole family will love. This recipe is great for leftover turkey or if you are just trying to change things up. Warm up your tummy and heart with this hearty, unique dish.

What you’ll need:

  • 1 pound of lean ground turkey
  • 1 chopped yellow or white onion
  • 1 large tomato, diced
  • 2 minced garlic gloves
  • 1 bell pepper of your color choice, chopped
  • 1 can of red kidney beans
  • 1 can of black beans
  • 1 cup of tomato juice
  • 2 cups of vegetable brother or chicken or turkey broth
  • Cooking oil of your choice
  • Salt and pepper to taste
  • 1/2 teaspoon of cumin
  • 1 table spoon of chili powder
  • 2 cups of cut up pumpkin

How to make it:

  • Put your cooking oil in a large pan and sauté your onions and your garlic until the onions begin to brown.
  • Add in the ground turkey and let it brown, following, add the peppers, tomato, beans, pumpkin, tomato juice and broth, and your seasoning.
  • Cook on low to medium heat for about 25 minutes.
  • Add a bit of full-fat Greek yogurt as a sour cream replacement as well as some shredded cheese and enjoy!
Happy pilgrim salad

This salad combines some of your favorite Thanksgiving foods into a healthy salad. With this recipe it may not be so difficult to get the kids to eat their veggies this November.

What you’ll need:

  • Cranberries (try to find naturally sweetened ones with low added sugar)
  • Feta cheese or goat’s cheese (try baking the goat’s cheese for extra amazing flavor)
  • A bag or two of fresh baby spinach
  • Chopped walnuts or pecans (try toasted them in the oven for extra amazing flavor)
  • Green beans (fresh or oven baked)
  • Sautéed or boiled butternut or squash (cubed or diced)
  • A few tablespoons of olive oil and/or balsamic vinaigrette

How to make it:

  • Simply throw all your ingredients into a bowl and mix!

Zucchini and carrot muffins
Zucchini and carrot muffins are grain free, delicious, and healthy. You may find yourself making these muffins year-round as they are a great way to get your kids to eat their vegetables. Even more great news is that this recipe will only take you about 30 minutes.

What you’ll need:

  • 1 cup of almond flour
  • 1 egg lightly beaten
  • 1 medium size zucchini, grated into about ½ cup
  • 1 medium size carrot, grated into about ½ cup
  • 3 tablespoons of maple syrup or honey
  • 2 tablespoons of melted butter
  • 1 teaspoon of baking soda
  • Just a pinch of salt

How to make it:

  • Pre-heat your over to 375 degrees.
  • Mix your zucchini, carrot, egg, butter, syrup or honey in a large bowl.
  • Mix your dry ingredients separately, your salt, flour and baking soda.
  • Once they are mixed separately, add them together and mix (careful not to over mix).
  • Place your mixture into your muffin molds and bake them for about 20 minutes or until the tops are golden brown.
  • Wait for them to cool before enjoying.
 Zucchini Lasagna

This recipe is so yummy you won’t even miss the noodles. This is a great way to enjoy a healthy and delicious low-carb meal as well as get in your veggies for Thanksgiving or any day of the year.

What you’ll need:

  • 1 pound of lean ground beef
  • 3 cloves of garlic, minced
  • 1/2 onion
  • 2 Teaspoons of olive oil
  • 28 ounces of crushed tomato
  • 2 Tablespoons of Basil
  • 3 medium zucchinis, sliced thin to medium thickness
  • 15 ounces part-skim ricotta cheese
  • 16 ounces part-skim shredded mozzarella cheese
  • 1/4 cup of parmesan cheese
  • 1 large egg

How to make it:

  • Brown the lean ground beef in a medium sauce pan then drain.
  • Add a teaspoon of olive oil and sauté your garlic and onions for about 3 minutes.
  • Put the meat back in the pan and add your tomatoes and basil, simmer on low for about 35 minutes while covered.
  • Slice your zucchini and grill it in a pan for about 3 minutes on each side.
  • Mix your cheeses and egg in a separate bowl.
  • Take a 9×12 casserole dish and add the following in this order: your sauce, zucchini, cheese mix, mozzarella.
  • Cover with foil and bake for 45 minutes at 375 degrees.
  • Uncover for 15 minutes.
  • Let it stand for 10 minutes before serving.
Pumpkin Soufflé

With this recipe you can enjoy your sweet, fluffy dessert without the guilt. While it tastes just as great, you’ll find that you and your body won’t miss the added sugar and starch from the crust.

What you’ll need:

  • 2 eggs, slightly beaten
  • 1 (16 ounce) can unsweetened pumpkin
  • 1/2 cup raw cane sugar
  • 1/2 teaspoon nutmeg
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon salt
  • 1 can evaporated milk
  • 1 teaspoon vanilla extract

How to make it:

  • Preheat oven to 350 degrees.
  • Mix all your ingredients into a medium-sized bowl.
  • Bake for 1 hour.
  • Let cool for 15 minutes.

Staying healthy with these holidays is only one part of being healthy. You should also do your best to get in about 30 minutes of daily exercise. If you are looking for a fitness gym in Bedford and Arlington, come check out our awesome facility here at Fitness Nation. With our clean and modern workout environment, we will help you achieve your holiday fitness goals.

The post 5 Healthy Thanksgiving Recipes Your Family Will Love appeared first on Fitness Nation.

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