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

 

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:

  1.  Walk through a pumpkin patch or corn maze
  2. Go apple picking
  3. Have fun a fall festival or haunted house
  4. Take a hike or walk through your favorite park
  5. Collect colorful leaves or pine cones to do arts and craft or just display
  6. 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
  7. Fly a kite
  8. Yard work – plant bulbs for spring or rake and jump in a leaf pile!

A good goal is to work towards 30-45 minutes of cardiovascular exercise 3-5 days a week.

Motivation can be a struggle for some. A fitness group can help motivate, as well as keep you focused. Groups can be found at fitness studios, local running stores (groups of all abilities are usually there from a avid runner to walk/run groups), workplace groups, and swim centers.

Try this fun & festive pumpkin workout

 

Easy Delicious Baked Apples      

Ingredients

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

Instructions

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.

Nutrition Information:
116 Calories     23g Carbohydrates
3g Fiber      1g Protein

 

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