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January is officially Family Fit Lifestyle Month and even though January is nearly over, you can still take part.  But winter workouts are often a challenge for people. Being based at the University of Vermont, where snow and ice abound this time of year,  Vtrim understands the challenges of exercising in the cold winter months. But we encourage you to brave the snow and cold and get active outside.  And  what better way to get fit than with the entire family?  Here are five of our favorite active winter activities that can be enjoyed by both you and the kids.

Photo source: http://www.everydayhealth.com

1) Downhill skiing and snowboarding:  Hitting the slopes is a great way to get fit with the family.  Whether you are a beginner or a seasoned expert, skiing and snowboarding are a major workout (don’t forget your helmets).  If you haven’t been before, try taking a lesson with the entire family or stick to the easy trails while you get a feel for it.  If money is a factor then try to find a family rental package and family ski pass.

2) Sledding:  This activity doesn’t just have to be fun for the kids.  Sledding is a rush for all ages and trekking back up the hill will definitely get you to work up a sweat despite the cold.

3) Snowshoeing: Feet upon feet of fresh snow is no reason not to get outside and participate in an active family outing.  Snowshoeing is a fun way to take in nature while getting a great workout in at the same time.  Just like skis, snowshoes can be rented and come in small sizes so the kids can enjoy this activity too.  Unlike downhill skiing, this is an activity that you can enjoy just about anywhere there is snow.

4) Cross-country skiing:  If downhill just isn’t for you, cross-country skiing could be the perfect fit for you and your family.  Save some money on a ski pass by skiing in a local park or even a golf course.  This activity is a bit easier to pick up than downhill skiing and, just like snowshoeing, it is a great way to take in the sights.

5) Ice skating: Whether it’s on a frozen pond or at your local skating rink, this activity is fun for the entire family.  Skating can be a challenge if it’s your first time, and again, helmets are a good idea.  Also, many public skating rinks have milk crates or other devices to help you keep your balance until you get the hang of it.

Remember, you don’t have to limit yourself to these five activities.  The important thing is to get outside during the winter and participate in any activity that keeps you fit and that the whole family can enjoy. Have some ideas of your own for family fitness in the winter? We’d love to hear your favorites, too!

Over the past few months we’ve begun spotlighting our Vtrim facilitators so you can get to know them better. This month the spotlight is on Doris Ogden, MS. We at Vtrim love her fun personality and the way she relates to others. Doris has a Vtrim class being held on the University of Vermont campus beginning at the end of January. If you’d like to sign up for Doris’ inperson class, check out our website at www.uvm.edu/vtrim/register/. 

Facilitator Name:  Doris Ogden

Education/background: B.S. Consumer Economics (School of Home Economics), UVM
M.S., Counseling, UVM

Years experience in health area: 20+

Favorite form of exercise: Walking

Favorite meal or snack: Garlic broiled shrimp (Heather’s note: Doris, we need your recipe on a future blog post!)

If you had to create a list of 5 top foods, what would you put on it and why:

1.  chocolate…I love it.
2.  oatmeal:  makes me feel so good in the morning
3.  chicken:  Can dress it in so many different ways…satisfies hunger…and helps me stay on track
4.  yogurt:  I feel healthier just eating it…
5.  blueberries/granola:  dress up the yogurt in a spectacular way

What do you enjoy about facilitating Vtrim weight management groups? I love helping people take
charge of their lives and seeing how great they feel when they notice all the terrific positive changes they’ve made.

If you had a day to do whatever you wanted, how would you spend it? That’s a tough choice…hanging with family, singing…love them both!

What is one of the most common hurdles you see people face in changing behaviors and what
are 1-2 things you find helpful for overcoming that hurdle? When people get discouraged over the long haul when weight loss slows down.  Help them focus on their successes and help them choose one small, achievable goal for the next step.

One thing you would love to do in the future/personal goal for the future: Tour and sing in Italy.

What food do you ALWAYS have on hand? Oatmeal.

Any favorite anecdote or story you love to share about behavior change: Getting permission to walk as exercise is huge.  Although some people are runners, many are not, either because they are not able to or just don’t like it.  Giving people permission to exercise without it being physically painful is a great way to break into a new habit.

photo source: http://exercise.about.com website

For many of us, having to go to a gym to exercise is an all too easy excuse to skip a workout.  Don’t get me wrong; gyms can be a great way to get fit.  For some people, however, gyms serve more as a deterrent than a means.  Regardless of the reasoning, you needn’t be discouraged and give up on working out altogether.  Working out at home can be just as effective as going to the gym.  In fact, research has shown that having home-based exercise plans and equipment, along with dividing your workouts into short increments several times a day, can add up to greater long-term commitment to exercise and weight management. The most important thing to remember when it comes to working out at home though is to choose something that works best for you.  The following are some of my favorite home-based workout ideas.

1.  Cardio Equipment: When entering a gym, you will undoubtedly observe numerous pieces of equipment intended for aerobic exercise.  These machines range from treadmills, ellipticals, stair climbers, and others too numerous to name.  Though it is a bit of an investment, purchasing a piece of equipment like this for your home can seriously pay off in the long run in terms of your health…if you use it.  I personally recommend a treadmill or elliptical machine.  Using a treadmill allows you to walk for a less intense workout or turn up the speed and incline for an intense cardio workout.  An elliptical is a good alternative to the treadmill because it allows you to get a good cardio workout without putting as much stress on your joints.

2.  Free weights, medicine balls, and balance balls: This can be a great way to strengthen and tone and requires very little space.  Start out with a small assortment of varying weights and add to your collection as you discover more exercises or increase your resistance. A balance ball works your core and when combined with free weights you can get in a total body workout. An added bonus…many of the workout balls come with instructional DVDs or charts to help you get started.

3.  Exercise DVDs: In any video store you will find an entire library of exercise DVDs offering an easy way to try countless numbers of workouts at home right in front of you own TV.  Exercise DVDs are great because they allow you to do different kinds of workouts at home with each exercise demonstrated to ensure you do it correctly.  But it can be quite overwhelming picking out which type of exercise is right for you; pilates, kickboxing, abs, dance, yoga, and just about every workout under the sun.  When selecting a DVD choose a type of exercise that appeals to you, one appropriate for your level of fitness, and try to avoid videos that promise a “quick fix.” Not sure you want to invest in a DVD you might not like? Try a video/DVD rental program or your local library to try out some workouts at little or no cost.

4.  Wii Fit: This Nintendo game has received a lot of press and is being promoted as the ultimate at-home exercise device.  Not only does the Wii calculate your BMI, but it provides a number of workouts that can appeal to the entire family.  By utilizing a “balance board” the Wii Fit can offer instruction for different exercises, track your weight, and act as a personal workout mentor.  The Wii now has more fitness options that are also a great option for getting in shape. But like the treadmill and other aerobic exercise machines, the Wii Fit only works if you put it to use.

5.  Dance Dance Revolution:  This was the go-to workout video game before games like Wii Fit hit the market and is still a fun way to work out.  Dance Dance Revolution (DDR) requires a large dance mat.  Then you step on directional arrows in time with the corresponding onscreen arrows.  Upbeat songs make it a fun workout and the game even tracks how many calories you’ve burned for each song. The DDR workout plan has even been put to use in research studies aimed at helping adolescents get in shape and manage their weight in a fun way. Don’t have a DDR game? Crank up the music at home and dance to your heart’s content…we won’t tell.

As this new year and new decade roll in, millions everywhere will promise themselves that this will be the year that they get healthy.  Unfortunately, many New Year’s resolutions, whether they are to lose weight or exercise more, last just a short time until they fall by the wayside.  But don’t despair.  You don’t need to be one of those with a failed resolution.  Although it may seem cliché to toast the New Year with a resolution to get healthy, there is no better time to make a change.

The most important thing when it comes to making a resolution is to ensure that it is achievable.  Sure, some of us would love having a body like a super model, but that probably isn’t the most realistic goal.  This doesn’t mean you have to think small though.  Underestimating yourself is a self-fulfilling prophecy, so try to find a balance between the grandiose and modest.

Another thing to remember when making a resolution is what it means to you.  Resolving to achieve a goal based upon pressure put on you by others will be the easiest kind of goal to give up on.  Instead, think about what changes you really want to make in your life or lifestyle.

The hardest part of making a resolution is sticking to it.  I know that’s stating the obvious, but it’s important to understand that making a resolution is the easy part.  Setting a long-term goal often leads to frustration so be sure to focus on small incremental goals to keep motivated.  Also, if you slip up along the way don’t give up.  Refocus and recommit.  Slip-ups are a part of the learning process. Use them to fine tune your goals and sharpen your techniques. Just think, one year from now you can toast your success and have the confidence that you can achieve whatever resolution next year may bring.