Many people set the goal to exercise more regularly, especially at this time of year with New Year’s resolutions. We all know that exercise is good for us. It can help us manage our weight, prevent disease, sleep better, and feel less stressed.

When you are setting goals for exercise, start small and be realistic. Here are some tips for success:

  • Plan time for exercise into your schedule.
  • At first, your goal might be to take a brisk walk for 15 minutes, 3 days a week.
  • After a month, increase your workouts by 5 minutes.
  • Work gradually toward the goal of 30-60 minutes of exercise 5 days a week, with strength training twice a week.
  • Mix things up. Try an aerobic dance class, join a group workout at a nearby park, or look for workout videos online.

Don’t have time to exercise? You can still benefit from incorporating physical activity into your lifestyle. Do this by finding ways to increase your physical activity throughout the day:

  • Take the stairs instead of the elevator.
  • Park at the far end of the parking lot.
  • Pace around while you’re on the phone.
  • Walk laps around the field or court while you watch your child’s game.

Get creative! Look for ways to be active throughout your day. You will find that ten minutes of activity here and there throughout the day quickly add up to 30 minutes or more.

 

Need help finding motivation? Ask a friend to be your workout partner, go for a family hike or bike ride on weekends, or hire a personal trainer to guide your workouts. Have fun with it!

For more information on aerobic and muscle strengthening exercise, and more ideas for adding physical activity to your lifestyle, follow the link below:

https://www.cdc.gov/physicalactivity/basics/index.htm

Now, get moving! Afterward, enjoy this post-workout smoothie packed with muscle-repairing protein and replenishing potassium.

Post-Workout PB Banana Smoothie

Serves 1

Ingredients:

  • 1 scoop protein powder, flavor of your choice
  • 1 Tbsp peanut butter
  • ½ banana, frozen
  • 1 large handful of spinach, or mixed greens
  • 1 cup unsweetened almondmilk, or cold water

Directions: Blend all ingredients together until smooth, and enjoy!

Tips: For a thinner consistency, add more liquid. To make it colder, add a few ice cubes at a time.

Nutrition Information:

255 Calories      19g Protein       11.5g Fat      22g Carbs      3g Fiber

Get out of the house and into the fun this Winter! Cincinnati and Northern Kentucky offer a variety of indoor and outdoor activities for the entire family. Show off your new figure and your winter wardrobe while getting out on the town!

Cincinnati Duke Energy Holiday Trains

Cincinnati Holiday FunAn annual favorite, your family will enjoy the Duke Energy Holiday Trains at the Cincinnati Museum Center. Located inside Union Terminal, this season offers a train ride for the kids, scavenger hunt, music, dancing and a steam train trip through the Canadian Rockies in the five-story Omnimax theater.

Fountain Square Ice Rink

Enjoy being outdoors in the winter?  Skate some laps around the Fountain Square ice rink.  Whether you’re a novice or a pro, there’s room for all skill levels.  There’s plenty of food and other attractions on the Square to fill an entire day! Cincinnati Fun Ice Rink

Cincinnati and Northern Kentucky Carriage Rides

Spend some time with your significant other while taking in the holiday season on a carriage ride through downtown Cincinnati or Northern Kentucky.  Enjoy a trip along the beautiful skyline while listening to music in your carriage.  Heated blankets are available for those extra cold nights!

Figure Weight Loss is a great way to lose weight. The physician assisted diet pill plan is a great start to achieving the “new you.” In addition, exercise is an essential part of losing weight and staying healthy. As you lose weight you find that you have more energy. Use this energy to benefit those in need. Take part in a charity walk/run and support a great cause. Walk/runs offer exercise and are a wonderful opportunity for the entire family to be fun and healthy. Here are some walk/runs for the upcoming month:

Running Scared 5k Cincinnati walk/run for charity and weight loss
Help support youth education in the Cincinnati Valley area by running or walking this flat 3.1 mile course. Participants are encouraged to wear costumes and are invited to the post race party for live music, food and drinks. Click on the link above for more details.

Cincinnati Walks for Kids Cincinnati walk for charity and weight loss
Spend the day at fun filled Coney Island and help support one of the best hospitals in the country. Walk in the morning and then enjoy face painting, music, five classic Coney Island rides and plenty of refreshments that the whole family will enjoy. Cincinnati Children’s is a nonprofit hospital and research center that relies on the generosity of great people like you. Sign up today!

Loop for Lana 5k walk/run Northern Kentucky run/walk for charity and weight loss
Proceeds benefit the Elana Brophy Memorial Scholarship Fund and CureSearch – National Childhood Cancer Research Foundation. Enjoy a scenic walk or run through Northern Kentucky and support a great cause! Catering and live music to follow the race. Don’t forget to order your race shirt!

Run Like Hell Cincinnati Race for Charity and Weight Loss
Choose your costume and get ready to run! Cincinnati’s Halloween tradition benefits the Cystic Fibrosis Foundation. This 5k race features free food and drinks, cheap beer, live music and prizes for the most creative costumes. Entry fee goes up the closer it gets to race day, so sign yourself or team up today!

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