EXERCISE PROGRAM FOR ME??

It’s no secret that exercise is crucial to living a healthy lifestyle. But with hundreds of different exercise styles, types and techniques it’s easy to feel overwhelmed.  Being aware of these different types and benefits, you'll be better equipped to find the exercise program that best suit you.

Need Stress Management? 

Any physical activity can greatly help manage stress levels. Specifically speaking, meditation and yoga can drastically improve your physical, mental, and emotional wellness.  You don’t need to attend a high-priced gym class to participate in these exercises, try free online classes, free phone apps and free community classes to see decreased stress levels in your life. Click here to view FREE yoga and other FREE exercise class schedules here in Kanab!

Hoping to Tone and Build Muscle? 
Push-ups and weight lifting is a great option for this goal.  Weight lifting doesn't need to be fancy, difficult, or require expensive equipment.  It is important to work all parts of the body (legs, hips, back, chest, shoulder, arms and stomach).  This may seem daunting but really its not! There are hundreds of FREE online workout plan options tailored to these individual muscle groups. From FREE websites, apps and books your free opportunities are as endless as the results!

Attempting Weight Loss? 
Aerobic exercise is a great way to see results in weight-loss.  You’ll hear these 2 terms when referencing aerobic exercise: 

• vigorous (more intense aerobic exercises; you cannot comfortably carryout a conversation while performing this type) 
• moderate (less intense, still impactful. This type increases heart rate, while still being able to carry out a conversation).  

Another well known term for this exercise type is "cardio".  Cardio gets a bad rap, but truly cardio has many impactful benefits, including: weight loss, endurance, and improved strength.  Finding the right "type" of cardio can make all the difference.  Examples include: bicycling, running/jogging, circuit training, swimming, even brisk walking or stair stepping can create desired "aerobic results"!

Looking for Bone Strengthening Exercises?  

Building bone strength can decrease bone fractures and breakage.  This type is especially important for children and adolescence.  Exercises that include jumping (like jump roping & vertical hops) are especially beneficial.  These activities provide force on the bones that promotes bone growth and strength.

Aiming for Flexibility & Balance?  

Try  gentle stretching, dancing, yoga, martial arts and t’ai chi. These types of exercises can prevent injuries and increase mobility, flexibility, and improve balance.

All types of exercise can dramatically impact your wellbeing.  Being physically active can increase your confidence, sleeping ability, muscle and bone strength stamina and mobility.  It drastically decreases your risk of developing chronic diseases, weight gain, stress and depression.

Find the exercise method that speaks to you!  You’re significantly more likely to follow through with an exercise program that you enjoy.  Commit in 2019 to not only being more physically active, but to ENJOY being more physically active!  

https://www.choosemyplate.gov/physical-activity-why

HOW TO ENJOY WINTER

Winter can be a somber time for some.  This winter make an effort to increase your activity.  Here are some FUN, SIMPLE, FREE ways to be active with your family this winter season.  Avoid those winter blues and make this winter one to remember. 

GET OUTDOORS- We are SO lucky to live in such a warm climate.  Avoid staying cooped up on sunny days, get outdoors.  Did you know the sun is a natural source of Vitamin D?  It’s no wonder fresh air is so beneficial to our minds, souls and bodies!  Getting outdoors can be simple, a bike ride, a walk around the block or hiking a trail, the outdoor options are as limitless as the possibilities.

BRAIN WORK-  On those bitter cold days, stay indoors and exercise your mind.  Experiment with your kids with easy household items.  It doesn’t take any prep work or expense.  Try experimenting with ice, salt and food coloring.  Click HERE for a fun experiment, only requirements:  salt, water, food coloring and bowls.  

BUNDLE UP- When the occasional snow storm does come, embrace the moment.  Bundle up and spend 10 minutes outside teaching your kids your favorite snowy activity from childhood. Give homemade snow cones a try! Click HERE for a FREE snow cone syrup recipe with pantry ingredients, AND preservative free! 

Enjoy this winter, be present in the present and kiss those winter blues goodbye!  

FREE FITNESS GROUP

Come get your fitness on!  Work off those excess holiday calories, every weekday morning from 9am-10am!  Meet local woman in our community and enjoy discovering a fitter healthier you!!

PEANUT BUTTER OATMEAL BARS

Enjoy these soft and chewy peanut butter oatmeal bars made with healthy, wholesome ingredients.  The chocolate is optional, but is it really? 😉  Any mix-ins will work for this recipe, I used chocolate chips and raisins.  Feel free to make any modifications to fit your taste!

Use an electric mixer or stand mixer.  Mix the brown sugar and peanut butter on medium speed until fluffy and light in color. (Approx 3 min) Add in the vanilla and scrape down the sides of the bowl.

 On medium speed add in the flour, oats, salt and baking soda.  The dough will be clumpy, but will soon come together.

 Slowly add in the milk, mixing until a dough forms.  Fold in the chocolate chips and raisins until combined.

Press dough lightly into a prepared baking dish.  Bake at 350 for 17-20 minutes until the bars are lightly golden and set.  

Allow to cool completely, drizzle with melted chocolate (if desired) and ENJOY.

INGREDIENTS:
1/2 cup Brown Sugar
1 cup Peanut Butter
2 tsp Vanilla Extract
1 cup Whole Wheat Flour
1 cup Old Fashioned Rolled Oats
1 tsp Baking Soda
1/4 tsp Salt
1/2 cup Low-Fat Milk (I used Almond Milk)
1/2 cup Semi-Sweet Chocolate Chips
1/2 cup Raisins (or whichever mix-ins you’d like)

DIRECTIONS:
1. Preheat oven for 350 degrees. Use an electric mixer or stand mixer.  Mix the brown sugar and peanut butter on medium speed until fluffy and light in color. (Approx 3 min) Add in the vanilla and scrape down the sides of the bowl.
2.   On medium speed add in the flour, oats, salt and baking soda.  The dough will be clumpy, but will soon come together.
3.   Slowly add in the milk, mixing until a dough forms.  Fold in the chocolate chips and raisins until combined.
4.  Press dough lightly into a prepared baking dish.  Bake for 17-20 minutes until the bars are lightly golden and set.