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:
Now, get moving! Afterward, enjoy this post-workout smoothie packed with muscle-repairing protein and replenishing potassium.
Post-Workout PB Banana Smoothie
- 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.
255 Calories 19g Protein 11.5g Fat 22g Carbs 3g Fiber
The crisp weather and beautiful foliage this time of year just begs us to get outside and be active.
There are a lot of options during the fall season to stay busy and enjoy the beautiful weather. Here are a list of things you can find in your area to do this autumn:
- Walk through a pumpkin patch or corn maze
- Go apple picking
- Have fun a fall festival or haunted house
- Take a hike or walk through your favorite park
- Collect colorful leaves or pine cones to do arts and craft or just display
- Participate in or cheer at a marathon or 5K. Here is a link to find one in your area: http://www.runningintheusa.com/Race/Default.aspx
- Fly a kite
- Yard work – plant bulbs for spring or rake and jump in a leaf pile!
Try this baked apple recipe – delicious and healthy way to use those apples you picked!
Easy Delicious Baked Apples (Serves 4)
- 2 large apples
- 2 tablespoons brown sugar
- 1 tablespoon butter, melted
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon ground nutmeg
- 1/3 cup water
- Preheat oven to 350F degrees
- Cut the apples in half. Remove the core and seeds with a small spoon or knife. Place the apples in an ovenproof baking dish.
- In a small bowl, combine the brown sugar, butter, cinnamon and nutmeg. Spoon this mixture into the centers of your apple halves. Pour water into the baking dish.
- Bake apples for 40-45 minutes, or until apples are tender.
- Serve warm. May serve with plain or vanilla yogurt and a drizzle of maple syrup.
116 Calories 23g Carbohydrates
3g Fiber 1g Protein
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
An 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 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
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
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
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
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!
So you’ve used a prescription diet pill safely and effectively. You’re the “new you” that you have been dreaming about. So now what? It’s time to show off that body and enjoy your new life. Head on out for some fun and exercise at some of Ohio’s great amusement parks. Theme parks offer a great combination of entertainment and healthy living. They are family oriented and conducive to exercise. You and the kids can take on all the rides you can handle while walking around the park burning calories. In addition, most theme parks allow guests to bring in their own food or have a picnic area for families to eat. This way you determine what you eat and drink and not reliant on concession stand food. Here are some great parks in Ohio you’ll want to visit:
Coney Island, located on the east side of Cincinnati, offers refreshing fun and great exercise. Spend the day walking around, riding rides, or visit the famous Sunlite Pool, the largest flat-surface pool in North America.
Sunlite Pool is an excellent place to break out your new bikini. You can catch some rays, swim laps or go down a waterslide or two. Sunlite Pool is a day of fun in itself! Coney Island is set right on the shore of the Ohio River, offering picturesque scenery at the park and the drive.
Mason, OH, offers two great parks right next to each other. Book a room at Great Wolf Lodge and experience the thrill of an indoor waterpark. Take the family or plan a romantic getaway. Eat healthy at the restaurant or buffet located within the lodge. You are always welcome to bring your own food in as well. Next door to the lodge is Kings Island. Spend a day, or two, having fun and being active with the family. Kings Island offers world famous roller coasters and entertainment. Don’t forget to grab your bathing suit and visit Boomerang Bay water park.
Head north toward Cleveland and check out Cedar Point. Cedar Point is another combination theme park and water park. Book a room in an on-site hotel and enjoy a weekend walking around and riding rides. Pack your cooler with plenty of water and enjoy a picnic outside the main entrance. Soak City is a great place to have fun in the sun and show off your new body.
So get on out and have some fun this weekend!