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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.

According to Franklin Covey’s annual New Year’s Resolution Survey, losing weight is one of the top 3 resolutions. The other two were to get out of debt or save money and develop a healthy habit such as exercising or healthy eating. This survey of about 15,000 people found that in 2008, 35 percent of respondents broke their New Year’s resolutions by the end of January. Nearly 40 percent of those surveyed say they fell short because of too many other things to do and 33 percent say they are not committed to the resolutions they set.

If you know that you want to lose weight for a variety of reasons, none being more important than decreasing your health risks. And, if you don’t want that horrible feeling of desperation in March when the great intentions of Jan. 1 have gone by the wayside, check out Vtrim.

Vtrim teaches you a way of life. The 24 week program guides you through the behavior changes necessary to succeed at weight loss. And, research shows this format provides the best chance of long-term success. With the support of other group members and a trained certified facilitator, the possibility of real change is not fleeting. Choosing a path that has a framework for change is in stark contrast to saying you’re going to do something and this is going to be your year to lose weight. Ditch the false hope for the possibility of real change. In order to succeed at weight loss, you need a roadmap, you need support and you need goals. Yes, you can go at it alone and hope for the best or you can join our community and begin to realize your true potential to manage your weight.

Let 2009 be the year you turn the corner on broken promises to yourself. At Vtrim, we think willpower is not the answer. Instead, we know that a plan supported by your peers and an expert in combination with the desire to succeed is the best way. Vtrim will give you the framework you need to achieve your weight loss goal.

This year instead of gaining weight, gain control. Vtrim wants to be your facilitator of change. Check us out at www.uvm.edu/vtrim. And from all of us at Vtrim, Happy New Year!

Recently Oprah went public with the story of her recent weight gain, how her weight has increased over time from 160 pounds to 200 pounds. Over the years, Oprah has shared her weight loss journeys and programs with the public through her talk show. And now she has been open about “falling off the wagon” and regaining the weight.

At Vtrim, we think there are some interesting lessons to be learned in Oprah’s story. First of all, weight management takes work. In her story, Oprah talks about how she let herself slide right off her priority list–she quit making time to take care of herself. This is probably one of the hardest lessons for weight managers to learn: weight management takes ONGOING work. You don’t just lose weight and you are done. You have to continually work at maintaining those healthier habits. And falling into the trap of letting everything else be more important than you, can happen easily. But in order for you to feel good, be healthy, and effectively help others, you need to take care of YOU!

Second, nobody is immune to setbacks in their weight management efforts…even Oprah. It’s easy to think “oh if I had my own personal trainer, my own chef, my own therapist like all the stars do, I could lose the weight, too!” But the reality is, NOBODY can do it for you! And NOBODY but YOU can MAINTAIN the weight for you either. No matter who you are, weight management takes effort and work. It’s a lifestyle, not a temporary diet. You have to get rid of the “on a diet/off a diet” mentality. Oprah has taken a big step opening up to the world about her own struggles with weight and health. We all “fall off the wagon” at times…the true test is whether or not you get back on.

Third, being healthy is about more than just a number on the scale. Your health is impacted by more than just your weight. Getting enough sleep, exercising regularly, and managing stress are just a few examples of other areas in life that impact your overall health. Oprah set a good example opening up about how those other areas of her life have slid and how she is making a new effort to look at all areas of health in her life.

So as you consider your goals for the new year, and set about to improve your health, remember that January 2010 isn’t time to plan a new diet. It’s time to plan for a new YOU. Make 2010 the year that YOU matter, that YOU become a daily priority in your life.