The Hidden Benefits of Loving Your Daily Workout When getting in shape and sticking to an exercise routine can feel like an uphill battle, it doesn’t have to. Current Find an Exercise Routine You Can Stick To
enjoy. If it’s easier to exercise with friends, ask at your gym for groups that meet there or find other people who want to work out with a group on social media. Break the 150-minute goal into smaller, achievable increments. If you like jogging, rather than running for 30 minutes five days a week, substitute cycling — either outdoors or inside on a stationary bike — every other day to take the pressure off your feet and joints. Three 10-minute workouts rather than one long session is also fine. Whatever feels good for you and keeps you giving your best effort each workout. Track your sessions and reward yourself. Keeping a calendar of your successes helps make your good habits tangible. If you need a boost, look for different yoga, dance, or martial arts classes to incorporate into your schedule. After 30 KETO LEMON GARLIC BUTTER CHICKEN
TAKE A BREAK! Choose something you enjoy. It’s okay if lining up at dawn to enter a CrossFit gym isn’t your thing. There’s nothing worse than dreading daily trips to a weight room when you’d rather be out hiking or playing a competitive sport. The important thing is to do what you With these guidelines in mind, it’s time to reset your workout expectations with these three tips to help you find a program you can stick with. studies show that we should strive for at least 150 minutes of moderate exercise weekly. Moderate being defined as walking 2 miles in 30 minutes or biking 5 miles in the same amount of time at a rate that requires some effort to hold a conversation.
days of success, give yourself a treat, whatever may be motivational. The bottom line is that exercise should be enjoyable if you’re going to stick with it. Don’t beat yourself up if you fall off the wagon. The voice in your head should be encouraging, the way you would speak to a friend who’s struggling. Give yourself time to establish your new routine. If you choose activities you enjoy, taking time for yourself will be a pleasure. You’ll start looking forward to your exercise routine and be more likely to stick with it over the long term.
Inspired by DietDoctor.com
INGREDIENTS • 4 chicken thighs, bone-in, skin-on • Salt and pepper, to taste • 2 tbsp olive oil • 2 tbsp unsalted butter
• 2 cloves garlic, minced • 1/4 cup low-sodium chicken broth • 2 tbsp heavy cream • 1 lemon, zest and juice • 2 tbsp chopped parsley, for garnish
DIRECTIONS
1. Preheat oven to 400 F and season chicken with salt and pepper. 2. Heat olive oil in an oven-proof skillet over medium heat. Sear chicken skin-side down until crispy, about 5 minutes. Flip and cook 2 more minutes; remove from skillet and set aside. 3. Melt butter in skillet, then sauté garlic until fragrant. Add broth, cream, lemon juice, and zest. Simmer for 3 minutes. 4. Return chicken to skillet, spoon sauce over, and bake in oven for 15–20 minutes or until cooked through (165 F internal temperature). Garnish with parsley before serving.
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