How to Make Exercise a Habit

get more exercise

Fitness Beginnings: Make Exercise a Habit

We all know we should exercise every day for better health. But fitting it in can be tricky with the competing demands of home, family, and career. If you have fallen off the exercise wagon before, then you know how easy it is to skip another day once you miss the first one.

That’s why it is so important for us to make exercise a daily habit. Research suggests it takes 21 days of doing an activity before it becomes a habit. If the habit is a new or a harder one (like exercise), however, it can take the average person up to 66 days to form a strong habit.

how to get started exercising

Here are some tips to work exercise into your daily routine.

  • Set daily workout reminders on your phone or keep a daily activity log.
  • Exercise around the same time each day. Try to exercise first thing in the morning or right after work. It is really hard to stay motivated if you go home before hitting the gym.
  • Make your gym clothes visible. Lay your gym clothes out the night before. You may even want to sleep in them if you plan to work out first thing in the morning. If you prefer evening workouts, put them by the door or in your car the night before so you don’t forget them before going to work.
  • Choose goals that are SMART (Specific, Measurable, Attainable, Relevant and Timely), and track your progress.
  • Post your goals. Decide what your fitness goals are, and post them in a place where you’ll see them to keep you focused. Reward yourself when you achieve your goal.
  • Pick some activities you enjoy and switch up your routine to make it interesting. Being active does not always mean going to the gym. You can always walk or run outside or play a sport.
  • Exercise around others. Work out with a friend, sign up for a class or meet with a trainer to help you stick to your goal.

From walking the dog to riding your bike, mowing the lawn to practicing yoga, there are lots of ways to incorporate exercise into your day. Visit the CDC for more exercise tips.

hike to get fit

Educational programs of the Cooperative Extension Service serve all people regardless of economic or social status and will not discriminate on the basis of race, color, ethnic origin, national origin, creed, religion, political belief, sex, sexual orientation, gender identity, gender expressions, pregnancy, marital status, genetic information, age, veteran status, or physical or mental disability.

Written by Natalie Jones, University of Kentucky Physical Activity Program Coordinator, and Lauren Fernandez, Oldham County Extension Staff Assistant.

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2018 Oldham County Fair Winners

The following article printed in the August 8, 2018 edition of the Oldham Era.

4-H Fair Winners

The following received one or more blue ribbons in the 4-H department:

Maggie Anderson Kora Birchmeier Nora Brown
C.J. Caruso Kayti Cornell Rebekah Degnan
Blake Fogle Niamh Goodjohn Parker Hancock
Ryan Hawkins Sammy Heady Sophia Hume
Josh Ingram Ethan Jasinski Katelynn Jasinski
Lindsay Jasinski Kendall Kennedy Emmett King
Emerson Lane Jazmine McCaslin Adelle Minor
Olivia Minor Carrie Olds Ella Olds
Izzy Perez Cierra Receveur Presley Rigsby
Scarlett Rutledge Neil Simonson Manuel Solis
Nelson Solis Ayden Speth Sarah Spradin
Clara Warrick

The following Oldham County 4-H’ers were division champions and will proceed to the Kentucky State Fair:

Maggie Anderson Kora Birchmeier Rebekah Degnan
Niamh Goodjohn Ryan Hawkins Sammy Heady
Ethan Jasinski Katelynn Jasinski Lindsay Jasinski
Kendall Kennedy Keirstin Kennedy Emmett King
Emerson Lane Adele Minor Olivia Minor
Carrie Olds Ella Olds Izzy Perez
Scarlett Rutledge Neil Simonson

Agriculture Fair Winners

The following received one or more blue ribbons in the Youth Division of the Agriculture Department:

Kaylee Blackburn Thomas Blackburn Juliann Foushee
Melody Hardin Sarah Hardin Ashley Potts
Paisley Salisbury

The following received one or more blue ribbons in the Adult Division of the Agriculture Department:

Denise Amos Mary Broecker Andrea Knorr
Joyce McKinney

In the Agriculture Department, Melody Hardin was the Youth Division Champion, and her jalapeno peppers won Best of Show: Youth. In the Adult Division, Denise Amos won Division Champion. Joyce McKinney’s red tomatoes won Best in Show in the Adult Division.

Floral Fair Winners

The following individuals received one or more blue ribbons in the Youth Division of the Floral Department:

Mary Elizabeth Broecker Mallory Farmer Melody Hardin
Lauren Potts Paisley Salisbury

The following individuals received one or more blue ribbons in the Adult Division of the Floral Department:

Denise Amos Mary Broecker

Home & Family Arts Fair Winners

The following received one or more blue ribbons in the Junior Division of the Home & Family Arts Department:

Kaylee Blackburn Mary Elizabeth Broecker Weslee Bodenheimer
Lucy Diamond Lucy Pike Rusty Thomas

The following received one or more blue ribbons in the Open Division of the Home & Family Arts Department:

Jaime Bowling Christine Degnan Todd Driskell
Lauren Fernandez Susan A Lancaster Becky Mings
Mary Ann Mitchell Jackie Norwood Tara Paine
Karen Shorter Michael Slaughter Cheetah Thomas
Russell Thomas, Sr. Mary Traver Diane Weis

The following received one or more blue ribbons in the Senior Division of the Home & Family Arts Department:

Barb Lynch Mary Ann Mitchell Angela Morris
Jackie Norwood Michael Slaughter Cindy Smith
Diane Weis

In the Home & Family Arts Department, Karen Shorter won Best of Show Quilt, an award sponsored by the Oldham County Log Cabin Quilters. Kaylee Blackburn was the Junior Division Champion. For the second year in a row, Becky Mings was the Open Division Champion. The Senior Division Champion was Cindy Smith.

Photography Fair Winners

The following individuals received one or more blue ribbons in the Junior Division of the Photography Department:

Katelynn Jasinski Lindsay Jasinski Carrie Olds
Ashley Potts Lauren Potts

The following individuals received one or more blue ribbons in the Adult Division of the Photography Department:

Alice Ashlock Sondra Cawthon Toni Hoehle
Amy Jasinski Danna Potts Kaitlyn Reul
Angela Thomas Russell Thomas, Senior Sean Wrucke

Written by Lauren State Fernandez, Oldham County Extension Staff Assistant.

Enjoy Juicy Peaches for Breakfast

Did you know that August is National Peach Month? The following Peachy Breakfast Bake recipe uses half whole wheat flour, half all-purpose. Start living a healthier life by making half your grains whole!

healthy breakfast peach recipe

Peachy Breakfast Bake Recipe

Ingredients:

  • 3 tablespoons salted butter
  • 3 cups fresh peaches, peeled and sliced
  • 1/3 cup packed light brown sugar
  • 2 tablespoons white sugar
  • 1 teaspoon cinnamon
  • 2 whole eggs
  • 2 egg whites
  • 1 cup unsweetened almond milk
  • 1/2 teaspoon vanilla
  • 1/4 cup whole wheat flour
  • 1/4 cup all-purpose flour
  • 1/4 teaspoon salt
  • 2 tablespoons white sugar

Directions:

Preheat oven to 400 degrees Fahrenheit with rack in middle position. Place butter in an 8-by-8 inch baking dish and place in oven on the center rack to melt. Add peaches and brown sugar to melted butter in baking dish, stir to coat. Mix together the sugar and cinnamon and sprinkle over the top. Bake 15 minutes. In a mixing bowl, beat eggs and egg whites with a whisk, add almond milk and vanilla. Whisk together. Add remaining dry ingredients and mix until blended. Remove peaches from oven, pour batter slowly and evenly over baked peaches. Return to oven and bake 20 minutes, until the center of the batter is firm, puffed up, and browned. Serve warm with whipped cream.

healthy peach breakfast recipe

Nutritional Analysis: 140 calories, 4.5 g fat, 2.5 g saturated fat, 10 mg cholesterol, 140 mg sodium, 23 g carbohydrate, 1 g fiber, 17 g sugars, 3 g protein

Yield: 9, 1/2 cup servings

Source: Plate It Up! Kentucky Proud, University of Kentucky Extension

Oldham County 4-H Excels at State Horse Contest

The following 4-H Youth Development article printed in the Oldham Era.

2018 Kentucky State 4-H Horse Contest

On June 7 and 8, eleven 4-H’ers represented Oldham County at the 2018 Kentucky State 4-H Horse Contest in Lexington.

Oldham County 4-H’s Junior Horse Bowl team (Peyton Ash, Sydney Ash, Emily Altsman, and Carrie Olds) won first place. In the individual competition, Peyton earned third, and Carrie took fifth place.

ky 4-h horse contest champs

In the Hippology contest, 4-H’ers test their equine veterinary and management knowledge. The Oldham County 4-H Junior Hippology team was made up of Harper Ash, Peyton Ash, Sydney Cobb, and Carrie Olds. The team placed first in the written section, first in stations, and first in judging, taking first place in the overall competition. Sydney took first in individual performance, Carrie second, and Peyton third.

The Junior Horse Judging team placed third in team performance, fourth in team halter, and second overall. Peyton Ash, Caecilia Isenhart, Freya Isenhart, and Carrie Olds made up the Junior Horse Judging team. Caecilia also won fifth place in performance and first overall. In the senior division, Beth Huffman placed eighth in individual performance.

Oldham County 4-H’ers also took home several awards in the art competitions. In black and white photography, Ida Isenhart earned first place, Caecilia Isenhart took third, and Freya Isenhart came in tenth. Ella Olds won third place for her posed and candid photos as well as third place in art kits and patterns. Carrie Olds took third placed in original art. In equipment, Harper Ash won fifth place. Peyton Ash’s junior presentation earned second place, and her sewing project won third.

Oldham County is proud of the fantastic efforts displayed by our 4-H’ers!

Written by Lauren Fernandez, Oldham County Extension Staff Assistant. Reviewed by Kelly Woods, Oldham County 4-H Agent.

How to Set Fitness Goals

The following Family & Consumer Sciences article printed in the June 7, 2018 edition of the Oldham Era.

exercise for good health

Fitness Beginnings: Fitness Goal Setting

Made a decision to get healthier but unsure where to start? Adding physical activity to your routine is a great way to improve your mind, mood, and body.

Adults need 150 minutes of physical activity each week. Don’t be overwhelmed! You can split this up into 10-minute segments of physical activity throughout the week. Make an appointment with yourself every day (and keep it!) to ensure you meet this goal.

Now that you are determined to increase your physical activity, think about your health goals and how increasing your movement will help you achieve them. Remember to set SMART goals, or ones that are Specific, Measurable, Attainable, Relevant, and Timely.

A specific goal should clearly spell out what you want to achieve, where it will take place, and the time period. An example of a specific goal is walking for at least 30 minutes, in your neighborhood, five days a week.

Once you’ve decided on specifics, figure out how you will measure your progress. Think about amounts of activity and the length of time.

fitness goal setting

Often, we want immediate success. That’s where the attainable part of SMART goal setting comes in. An attainable goal is realistic and something you can actually do. As much as we would all like lose 20 pounds in two weeks, the chances are highly unlikely that it will happen. In fact, most people trying to lose weight should aim to lose about 1-2 pounds per week for healthy and sustainable weight loss. Keep that in mind as you are setting your fitness goals.

The next step is for you to examine the importance of the goal relevant to where you are in your life. For example, you may not necessarily be interested in weight loss right now but may instead choose to add physical activity to reduce stress or improve your mood.

The last part of SMART is timeliness. This is when you set time to complete your goal, whether it is short or long term. A short-term goal may be to lose 15 pounds within two months, whereas a long-term goal could be to maintain that weight loss for an entire year.

For more information on physical activity goal setting, contact the Oldham County Extension office.

hike to get fit

Educational programs of the Cooperative Extension Service serve all people regardless of economic or social status and will not discriminate on the basis of race, color, ethnic origin, national origin, creed, religion, political belief, sex, sexual orientation, gender identity, gender expressions, pregnancy, marital status, genetic information, age, veteran status, or physical or mental disability.

Written by Natalie Jones, University of Kentucky Physical Activity Program Coordinator, and Lauren Fernandez, Oldham County Extension Staff Assistant.

Upcoming Oldham County Events

The following calendar originally printed in the 2018 Summer edition of the Oldham County Extension Newsletter.

All activities are held at the Oldham County Extension office unless otherwise noted. Please call to RSVP for classes held at Extension offices.

June Extension Events

1-3 District Horse Show
4 4-H Camp Forms due
5 4-H Teen Conference Orientation
6 Green Thumbs/Master Gardener Tour, Lexington
6 Cost-Share Appointments Available
7 Extension District Board, 9am
7 Canning Boot Camp, 6:30pm
7-8 State 4-H Horse Contest
8 Canning Boot Camp, 10am
8 Oldham County Beekeepers, 7:30pm
11-14 4-H Teen Conference, Lexington
13 Cost-Share Appointments Available
18 Green Thumbs/Master Gardener Tour, Crestwood
18 4-H Camper Orientation
19 4-H Summer Gardening Club, 2-4pm
19 4-H Camp Leader Orientation
20 Cost-Share Appointments Available
21 Extension Council, 9am
21 District Board, 10am
25 Louisville Area Homemakers Annual Meeting, Farnsley-Moreman Landing, 10am
26 4-H Summer Gardening Club, 2-4pm
26-27 Kids Cooking Camp
29 Couch Potato Challenge Logs due

June 30-July 7 State 4-H Horse Show

July Extension Events

5 District Board, 9am
10 4-H Summer Gardening Club, 2-4pm
12 4-H Council
13 Lice Head Checks for 4-H Camp
13 Oldham County Beekeepers, 7:30pm
14 4-H State Communications, Lexington
16 Oldham County Cattlemen, 7pm
16-20 4-H Camp, Lake Cumberland
17-19 Cooking Basics for Adults
17 Garden Secrets, 6:30pm
23 Home & Family Arts Non-Perishable County Fair Entries, 2-7pm
24 Home & Family Arts Non-Perishable County Fair Entries, 9am-noon
24 4-H Summer Gardening Club, 2-4pm
26 4-H Fair Project Entry Day
28 OC 4-H Dog Show
28 Woodland Owners Short Course, Shelby County Extension
30 Home & Family Arts Perishable County Fair Entries, 9am-noon
30 Ag Fair Entries, 3-7pm

July 31-August 4 Oldham County Fair

August Extension Events

2 District Board, 9am
2 4-H Fashion Revue
2 CAIP Cost-Share Education, 6:30pm
3 CAIP Cost-Share Education, 9am
5 County Fair Entry Pickup, Oldham County Fairgrounds, noon-2pm
7 Insect Pests & Beneficials, 6:30pm
10 4-H State Fair Projects due
10 Oldham County Beekeepers, 7:30pm
11 Monarch Butterfly Egg Hunt, oldhamccd.com
11-12 State Fair 4-H Dog Show
16-26 Kentucky State Fair
21 Cooking With Herbs, 6:30pm
23 CAIP Cost-Share Education, 6:30pm
24 CAIP Cost-Share Education, 9am

Save the date! The Healthy Oldham County Walk will be September 15.

Tips for Avoiding Homesickness

The following 4-H Youth Development article originally printed in the 2018 Summer edition of the Oldham County Extension Newsletter.

kids at camp

Handling Homesickness

Going away for a night or even away at camp for a few nights can be a lot of fun. But for some kids, it can be really hard to be away from home. Here are some things you can do that will help you stay and enjoy all the fun.

  • Bring a little part of home with you: For an overnight stay, it may be helpful to bring something from home. Think about your favorite toy or wear your favorite pajamas. You may also want to take a picture of your family that you can look at from time to time.
  • Stay busy: when you are busy having fun, you have less time to think about being home. If you are at an overnight sleepover, play games, dance, and enjoy the time with your friends. If you are at an overnight camp, think about all of the activities that you have to choose from and perhaps even try something new!
  • Talk to someone: For some kids, just letting someone else know that you are feeling a little homesick can help you feel better. Whether it is a friend or a counselor, he or she may have some other ideas to help you have fun and not think about being away from home.
  • Practice: It may seem silly, but it may be helpful to practice being away from home. This may mean staying at a friend’s house for a few hours before trying to stay for an overnight visit. Maybe try checking out a day camp before going to an overnight camp.

If you sometimes feel a little homesick, remember that it is okay and that there are ways to lesson that feeling. A lot of kids feel homesick, and even some adults!

oc kids at camp

Source: Nicole Peritore, Extension Specialist for Family Health, University of Kentucky. Edited by Lauren Fernandez, Oldham County Extension Staff Assistant.

Oldham County 4-H Summer Clubs

The following 4-H Youth Development articles originally printed in the 2018 Summer edition of the Oldham County Extension Newsletter.

oc kids cooking camp

Kids Cooking Camp

June 26 and 27, from 10:00 a.m. to 1:00 p.m., is the All American Kids Cooking Camp! Boys and girls between the ages of nine and twelve will learn beginning cooking skills in his fun, hands-on program.

Registration is limited, taken on a first-come first-served basis, and cannot be completed without payment. The $20 supply fee includes lunch. Go online to oldham.ca.uky.edu/Kids-Cooking-Camp for further information.

oc kids gardening

Summer Gardening Club

Boys and girls ages nine through thirteen, get in the garden with 4-H! We have four club gardening days planned for this summer:

  • Vegetable Gardens on June 19
  • Butterfly Gardens on June 26
  • Pizza Gardens on July 10 (For this project, you will also need to bring a container at least 24 inches in diameter and 10 inches deep)
  • Butterfly Houses on July 24

To signup for 4-H Summer Gardening Club, send the flyer, 4-H participation form, and $25 supply fee to Oldham County Extension, 1815 North Highway 393, La Grange, KY 40031. Registration materials available online at oldham.ca.uky.edu/4h-horticulture-club.

oc 4-H chicken club

Love Chickens?

Oldham County 4-H is currently organizing a Poultry Club! The club will focus on learning about chickens, although you do not need to own one yourself in order to participate. Would your child like to join? Are you interesting in volunteering with the club?

For more information, please contact 4-H Agent Kelly Woods via (502) 222-9453 or kwoods@uky.edu.

Written by Kelly Woods, Oldham County 4-H Youth Development Agent, and Lauren Fernandez,Oldham County Extension Staff Assistant.

Oldham County 4-H Champions

The following 4-H Youth Development articles originally printed in the 2018 Summer edition of the Oldham County Extension Newsletter.

Gold Award Winners

Congrats to Hannah Anderson, Beth Huffman, and Olivia Minor on receiving the 2018 4-H Gold Achievement Award!

oc 4-H champions

This competitive program involves an application as well as a panel interview portion. These Oldham County members are 3 of the 30 that were selected from across the state to represent Kentucky 4-H. Gold Competitive Achievement winners receive a full scholarship to 4-H Teen Conference at the University of Kentucky in June and an $800 scholarship towards attending National 4-H Congress Conference.

In addition, Beth placed in the top 10 and will interview for the Emerald Award College Scholarship at the University of Kentucky in June.

oc 4h champs

4-H Communications Champions

At the Oldham County Communications night in March, the following 4-H’ers earned champion ribbons:

*Olivia Baker
Age 9 Speech
“Amazing Abigail Adams”
*Brady Rutledge
Age 10 Speech
“Healthy Body, Healthy Mind”
*Ava Breeding
Age 11 Speech
“Grit is the Way to Go”
Carrie Olds
Age 12 Speech
“Concussion”
*Ella Olds
Age 14 Speech
“Scuba Diving”
Chanrahaas Kona
Age 16 Speech
“The Development of UBI”
Hannah Anderson
Age 17 Speech
“Tweeting the Classics”
*Kendall Kennedy
Age 10 Arts Demonstration
“How to Make Slime”
*Hunter Fackler
Junior Mock Job Interviews

The 4-H’ers denoted with asterisks (*) were champions in the District Communications Event, hosted by Shelby County in April. They are eligible to participate in the State 4-H Communications competition at the University of Kentucky on July 14.

oc 4h champs

Congratulations to all our fantastic 4-H’ers on their spectacular performances at this year’s Communications events, and best of luck to the participants that will be moving on to the state event this summer!

State Dog Bowl Results

In March, the Leaders of the Pack, Oldham County 4-H Dog Club, participated in the 2018 State 4-H Dog Bowl and Skillathon. Congratulations to the following 4-H’ers for their achievements.

Carrie Olds, Chloe Hardesty, Caecilia Isenhart, and Freya Isenhart were the Grand Champion Junior Dog Bowl Team.

Beth Huffman earned 2nd in the Individual Senior Skillathon competition.

Carrie Olds placed 3rd in Individual Junior.

oc dog champs

Written by Kelly Woods, Oldham County 4-H Youth Development Agent, and Lauren Fernandez,Oldham County Extension Staff Assistant.

Summer Vacation Planning Tips

The following Family & Consumer Sciences article originally printed in the 2018 Summer edition of the Oldham County Extension Newsletter.

family vacation tips

Planning for Summer Vacation

It’s time to start thinking about summer. This season is a great time to relax and spend time with family. One of the best ways to spend time with your family is during summer vacations, but planning for those can be expensive and time-consuming.

To begin planning for a summer vacation, it is important to make a budget. This will help you decide where to go, where to stay and how to get there. A budget can also provide you with a spending guideline for once you reach your destination. Remember to account for credit and debit card purchases as well as cash expenditures. Decide on a reasonable budget number and stick with it. Keep track of all your transactions by saving receipts.

Once you have your budget, it is essential to start researching and planning. The internet is a great place to find information on any destination. You will be able to find attractions, hotels, air travel, maps, etc. When booking hotels and making plans, be sure to only use reliable websites.

summer vacation tips

You can also enlist a travel agent to help you plan a trip. Travel agents are professionals who help consumers find the best prices and places. Here are a couple of reasons travel agents are useful.

  • Planning. Let them do the work. You can tell them where you want to go and what you want to do and let them work out the details. They can also tell you where or what is available within your budget. In addition, they receive daily updates on great places to visit.
  • All-inclusive options. If you are looking for a getaway with everything included, travel agents will have that information easily available. The travel agent will take care of all of the details so you can enjoy yourself worry-free.
  • Discounts and perks. You often receive discounts to attractions, rental cars, and hotels when making reservations through a travel agency. Travel agents may have access to additional options not available to those planning their own trip. For example, when booking with a travel agent, you may receive free parking at theme parks, a discount at a gift shop, or a voucher for eating at a specific restaurant.
  • Tour books and maps. Certain travel agencies like AAA can provide wonderful tour books and maps If you are driving, they can help map out your route.

When traveling, remember to pack efficiently. Use the list below to ensure that you do not miss anything. If you are flying, use the 3-1-1 guideline recommended by the U.S. Transportation Security Administration: 3 ounces or smaller bottles of a liquid must be placed in a 1 quart clear bag, allowing one bag per traveler. Liquids larger than 3 ounces may not be taken on the plane. They must be placed in checked luggage or discarded.

Clothing Items:

  • Outfits for each day
  • Undergarments, socks
  • Shoes
  • Sleepwear
  • Swimwear, active wear

Medical:

  • Aspirin/pain reliever
  • Allergy medicine
  • Prescription medications
  • Glasses/contacts
  • First aid kit
  • Sunscreen

Personal Items:

  • Toothbrush, tooth paste
  • Brush, comb
  • Shampoo, hair products
  • Deodorant
  • Makeup
  • Lotion
  • Razor/shaving items

Electronics:

  • Camera
  • Memory card, film, batteries
  • Cell phone
  • Chargers for all devices

Miscellaneous:

  • Reservation confirmations
  • Directions or GPS
  • Passport/driver’s license
  • Credit cards
  • Cash
  • Event tickets

When preparing to travel, make sure to be smart, efficient and find the best bang for your buck.

summer vacation tips

Written by Alex Elswick, Extension Associate for Family Resource Management. Edited by Lauren Fernandez, Oldham County Extension Staff Assistant.