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
Fall is here! For many of us this means the arrival of football, which costume party to attend, or how much or how little candy we’re going to eat. But Halloween is not the only reason fall is fun. The changing seasons, cooler temperatures and outdoor activities give families plenty of incentive to get out and enjoy this beautiful season. Here are some opportunities to get out and enjoy the great outdoors with your family:
Fall Festival-Kinman Farms
Located near Burlington, KY, Kinman Farms has plenty of activities for both kids and adults. Take a hayride around the farm, see barn animals, ride a pony or relax around the bonfire. Try to make it through the 5-acre Corn Maze! Group rates and coupons are available on the website.
Magic Forest Halloween Hikes
Take the kids on a non-scary Halloween walk on Friday, October 21. Call today or visit the website to schedule your hike through a pumpkin lit trail. Hikes last about an hour. Get out and enjoy the scenery as you encounter costumed characters.
Fall on the Farm
Any weekend in October head on out to Lebanon, OH, for a day of fun and activities at Fall on the Farm. Make your way through the “Corn Field Express,” a 7-acre corn maze! Enjoy pumpkin patch hayrides, a straw maze for the young ones, live goats, fresh apple cider, food, music and more. Admission is FREE!