It's Upper Body Day

4 Tips for Returning to Your Healthy Habits at the Gym and at Home

Imagine this: You tap the snooze button, miss your morning workout at the gym in Overland Park, get the kids prepped for the day, and rush to the office (or your work-from-home room), grabbing breakfast and a coffee at the drive-through. You slowly find yourself doing this more often, and finally, it becomes your new morning routine. You vow to yourself, “Monday, I’ll begin again on Monday!”

Sound familiar? If you’ve gone through this previously, you’re not alone! And don’t beat yourself up either – we’ve all gone through it. If you’re set to get back in the gym and improve your health, you’ve come to the correct place. We’ve assembled some of our best tips for getting back in shape and maintaining health.

1. Keep Meal Prep Easy

Does the thought of meal prepping overwhelm you? It doesn’t have to be like that! At Farrell’s Overland Park, our nutrition plans for your meals are uncomplicated, nutritious and delicious. Putting together a balanced meal is simple with a protein, veggies and carbs.

To make shopping fast, divide your grocery list into three sections: protein, carbs and healthy fats. Stock up on your preferences from all sections, and you’ve put together a week’s worth of meals!

Our top picks:

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

2. Shake Up Your Fitness Schedule

Cardio, high intensity interval training (HIIT), weightlifting and zero impact—with so many different workouts available, how do you know what’s ideal for you? The answer is, the optimal workout is the workout you enjoy doing!

Farrell’s Overland Park offers both online workouts and in-studio workouts, so you can get fit your way, on your time. Regardless of which workout you select, your group fitness instructor will walk you through kickboxing and strength training workouts to burn fat and build muscle. And you’ll have a blast doing it! The highlight is, all new members get one free week of workouts.

3. Get Enough Water

It’s critical to get enough water, but it’s even more crucial to get your H20 during hot weather! Adequate hydration is imperative for complete health and peak body functions.

Some of these functions include:

  • Regulating body temperature
  • Carrying nutrients
  • Guarding muscles and joints
  • Promoting healthy skin and organs
  • Controlling appetite

Unsure of how much water to aim for? Create a goal to consume half your body weight in ounces. For example, if you weigh 200 pounds, aim to consume 100 ounces of water every day. 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 critical as going to the gym. When you permit your body time to recover, it starts repairing muscles, which allows your muscles to expand and become stronger over time. This is essential since the bigger the muscle mass you have, the more calories your body expends – even when you’re not working out!


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

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