Jen Hamel, Edmonton Fitness Trainer



January 2010 Newsletter winter blahs

Posted by onthegofitness on March 29, 2010 at 12:36 PM

Get rid of those Winter Blahs

So here we are starting a new year, and winter is in full swing. When winter comes we shy way from the cold, we hide away in our dark, dingy basements running away on our treadmills or pedalling on our bikes dreaming of warmer weather. When we may once again enjoy the outdoors. We don’t have to hide indoors! Embrace the snow and cold weather. In the winter months it is dark much longer here than it is light out, the reduced exposure to sunlight (decreased vitamin D intake) can cause negative side effects such as trouble getting out of bed, boredom, lack of motivation and extra eating, which can lead to making bad choices. We need to stop using the snow and cold conditions as an excuse or barrier, we need to break through and create fun, exciting outdoor workouts for those days when the sun is shining (boost of vitamin D) and the weather is milder. Make your daily exercise fun by using variety in your day to day life. As Canadians we have created plenty of outdoor activities to get your heart rate up, your blood pumping and your family and friends involved. Instead of jogging on your treadmill grab a friend and try a snowshoe trek through the river valley. If you like the elliptical why not try some cross country skiing or dust off those old skates and take the whole family ice skating. As a child learning to skate at Hawrelak Park I felt a sense of independence and strength as I skated around on the big frozen pond. It truly was MY favourite place to skate as a child. I know your saying I’ve never done this before or I don’t own any of these things. You can rent them, snowshoes, cross-country skies and even Ice skates for under $20/pair from Totem Outfitters

There are so many wonderful locations to cross-country ski

Or snowshoe in Edmonton, AB and its surrounding areas check out the river valley(central), GoldBar park(capilano), Millcreek ravine(Whyte ave) and countless bike paths throughout the city.

If you are a member of your community league you have access to our beautiful community league rinks throughout the city.


If you are like me and have children (or just a busy life) and you find it hard to “fit “ exercise into your regular schedule then try one of these new fun ways to exercise as a family or with friends. Get active, get out, do it together. That’s my two cents!

Featured exercise


Not what you were expecting? I know it's not your typical exercise but it can be a great workout and it doesn't always have to be squats and lunges to be a great workout. I live only 5 blocks from a hill so we walk and pull the little kids on the sleds then we all take turns going down with the kids and then running/walking back up the hill. It's a great way to get your heart rate up and really work your legs. Just remember to stretch after you get back to cut down on soreness.

Featured recipe


3 chicken breasts

6 med carrots

1/2 cup frozen peas & carrots

1.5 cup mixed frozen beans

1 can reduced fat Cream of mushroom soup

1 can reduced fat cream of Chicken soup

4 small potatoes

1.5 cup 1% milk



spray frying pan with Pam brown chicken in pan


cut chicken into small pieces

cut carrots and potatoes into small pieces

add soup milk, veggies and chicken together mix together put in oven covered @ 375f for 45 min or until potatoes are no longer crunchy

Number of Servings: 6

Amount Per Serving

Calories: 335.0

Total Fat: 4.1 g

Cholesterol: 77.3 mg

Sodium: 625.0 mg

Total Carbs: 39.4 g

Dietary Fiber: 5.5 g

Protein: 34.6 g



Categories: None

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