It's Kickboxing Day

4 Suggestions for Resuming Your Healthy Habits at the Gym and at Home

Think about this: You press the snooze button, skip your daybreak workout at the gym in Rochester, get the kids prepped for the day, and run to the office (or your work-from-home space), ordering breakfast and a coffee at the drive-through. You slowly find yourself doing this more frequently, and finally, it becomes your new morning routine. You vow to yourself, “Monday, I’ll begin again on Monday!”

Sound familiar? If you’ve been through this before, you’re not alone! And don’t beat yourself up either – we’ve all been there. If you’re prepared to get back in the gym and improve your health, you’ve arrived at the ideal place. We’ve compiled some of our best tips for getting back in shape and remaining healthy.

1. Keep Meal Prep Uncomplicated

Does the thought of meal prepping feel like too much to handle? Not here! At Farrell’s Rochester, our nutrition plans for your meals are easy, healthy and delicious. Making a good meal is fast with a protein, veggies and carbs.

To make shopping easy, write your grocery list into three sections: protein, carbs and healthy fats. Get your favorites from every section, and you’ve put together a week’s worth of meals!

Our top choices:

  • Protein—chicken and turkey
  • Carbs—wild rice and sweet potatoes
  • Fats—nuts and avocados

2. Shake Up Your Fitness Routine

Cardio, high intensity interval training (HIIT), weightlifting and low impact—with so many different workouts out there, how do you know what’s a good fit for you? The answer is, the right workout is the workout you like doing!

Farrell’s Rochester has both online workouts and in-studio workouts, so you can increase your health your way, on your schedule. Regardless of which workout you select, your group fitness instructor will lead you through kickboxing and strength training workouts to melt fat and enhance muscle. And you’ll have fun during the workouts! The highlight is, all new members receive one free week of workouts.

3. Drink Your Water

It’s essential to get enough water, but it’s even more critical to consume your H20 through the summer months! Proper hydration is imperative for overall health and ideal body functions.

Some of these functions include:

  • Controlling body temperature
  • Carrying nutrients
  • Preserving muscles and joints
  • Developing healthy skin and organs
  • Managing appetite

Not sure how much water to consume? Set a goal to consume half your body weight in ounces. For instance, if you weigh 200 pounds, aim to drink 100 ounces of water daily. Creating a reminder on your phone helps.

4. Concentrate Rest and Recovery


Being in tune with your body and taking rest days regularly is just as necessary as your workouts. When you allow your body time to take a break, it goes to work fixing muscles, which gives muscles the ability to get bigger and become stronger as time goes on. This is critical as the more muscle mass you have, the more calories your body expends – even when you’re not working out!


While resuming a healthy schedule, you don’t have to do it by yourself. After all, the hardest bit is typically the first step. If you’re wanting to join a uplifting community with a fitness program that promises results, come to a Farrell’s near you. We’re here to support you as you reach your health and fitness goals!

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