PastMotivations

The Year's Best Workout Videos (found on self.com)

by Karen Schwartz

Looking for an inexpensive way to try a new kind of workout or a quick substitute when you can't make it to the gym? Pop in a workout video. SELF scoured the latest crop to bring you the standouts.

Best Cardio workout: Urban Training Featuring Harold Sanco, Jr ($19.95)
Why we love it: The box claims this is the "ultimate cardio workout," and it lives up to its billing. Led by Washington, D.C. fitness guro Harold Sanco, the tape features energetic hip-hop and techno music, plus an killer 20 minute ab session.
Workout basics: 8 minute warm-up, 37 minutes of high/low aerobics, 20 minutes of abs, 7 minutes cool-down
Our favorite move: We loved the choreography - so smooth you forget you're sweating!

Best Yoga workout: Crunch Fat Burning Yoga ($9.95)
Why we love it: Practical, effective and unintimidating, this high-energy movement-oriented yoga program will boost your heart rate, crank up calorie burning and incrase flexibility. It also includes a section on posture-specific abs.
Workout breakdown: 45 minutes of strenght and stretching moves includes 6 minutes of abdominal work and a guided final relaxation
Our favorite move: Pay attention during the Bow Pose; you'll feel like you've really worked after this one

Best Pilates workout: Pilates for Dummies ($9.95)
Why we love it: Instructor Michelle Dozois leads viewers step-by-step through not only the movements but the concepts behind them; common mistakes are clearly highlighted so you can correct your form. This "building blocks" routine is so easy to follow, you won't feel like a dummy for long!
Workout breakdown: An explanation of the basics is followed by a straightforward workout of 18 classic Pilates moves. Bonus: Each features simple modifications to increase or decrease the challenge
Our favorite move: The Hundred. You can't ask for a more efficient warm-up

Best core-muscle workout: Kathy Smith Pilates for Abs ($12.95)
Why we love it: SELF's inspiring contributing editor takes you through this tough but simple-to-follow workout to create a strong back and flat stomach. Smith does a great job of breaking down the exercises. Be warned: This routine isn't easy, but it works!
Workout breakdown: 8 minute warm-up, 22 minutes of ab work
Our favorite move: The teaser - pure torture, but worth it

Best new and different workout: New York City Ballet Workout ($14.95)
Why we love it: This workout - already a bestseller - features members of this permier company's corps de ballet performing a special (translation for mere mortals) version of the workout they do in the studio every day. The moves build strength and muscle tone, improve posture and increase flexibility. Do the routine on a regular basis, and you'll end up feeling stronger and more graceful.
Workout breakdown: The tape is dividied into 17 short sections including a warm-up, lower-body stretch, abdominal exercises, a "floor barre" section to tone the butt and thighs and a series of standing exercises that target the legs and back.
Our favorite move: The killer ab exercises

Best just-for-fun workout: Bellydance Fitness for Beginners ($14.95)
Why we love it: Led by twins Veena and Neena (we kid you not) this workout teaches the ancient art of bellydancing with a distinctly aerobic flair. But while the jacket covers says "slim down, strengthen and tone," there is really only one reason to get this tape - for fun. From the over-the-top set - a cross between a sultan's palace and a gym - to the Eastern-style music (with a beat), these Doublemint twins of belly dancing are irresistible, especially when they shake their refreshingly average-sized booties.
Workout breakdown: 5 minute warm-up, 19 minutes of aerobic ab toners, 3 minute cool-down, 3 minute stretch and an all-out belly dancing demo by the sisters in full garb
Our favorite move: The grapevine with a twist. There's nothing like it to tone those oblique muscles.

Nix fitness withdrawal syndrome

Haven't worked out in days? Weeks? Months? Don't sweat it.
These tips will help you get back on track fast.

By Robin Tolkan (shape.com)

You missed a couple of kickboxing classes. Or you haven't been to the track in a month. Whatever the culprit behind your workout hiatus, the lack of physical activity can leave you feeling guilty, self-conscious and out of control. In short, you've got a bad case of FWS: Fitness Withdrawal Syndrome. Before self-defeat prompts you to take up permanent residence on your couch, keep this in mind: Storing your sneakers away for a few weeks won't turn your muscles to mush. "We tend to go into that all-or-nothing mentality of "I didn't do it today, so everything's going to fall apart tomorrow,", says Shape fitness editor Linda Shelton. "But that's not necessarily the truth." To ease out of FWS:

1. Accept that workout interruptions will come up. Yes, treating yourself right means getting enough exercise (minimally, some sort of activity 30 minutes on most days). But it also means understanding that life will go on if you don't make it to Spinning class becuase you're stuck in traffic. Next time something thwarts a workout, rate how important this is in your life on a scale of 1-10. Chances are, one missed step class won't score high. Accepting that life doesn't always go as planned is the first step in overcoming FWS.

2. Be resourceful when time-pressed. Think of surprises as opportunities instead of obstacles, and you'll be able to handle schedule interruptions. Can't go to yoga tomorrow? If you keep an extra stash of workout clothes in your car, you could make a class tonight. Only have 20 minutes for a workout instead of your usual 60? Take the 20 and run with it, Shelton says.

3. Spice up your life with variety. Not only does changing your workout routine save you from the burnout blues, but from a physiological standpoint, it's better for your body. Instead of going for your third run this week, try a sport that you've always wanted to do but have never made time for. Also, vary the intensity of your workouts, Shelton says. By increasing your cardio one day and focusing on strength training the next, you'll feel less pressure to perform day in and day out.

4. Put yourself first. Your workout time is as important as getting eight hours of sleep a night; you need it. And when you don't get it, you feel slightly off. Shelton recommends writing your workout schedule into your calendar. Just seeing "walk after work" scrawled across today's date in ink can give you the incentive to commit to it.

Slack off stats:

What happens to your body when you go on an exercising hiatus? For those who maintain moderate fitness levels, Shape contributing editor Dan Kosich, Ph. D., says, after skipping:

1 week, you won't see any changes in cardiovascular capability or strength. Often, when youlay off for a week after putting in several training sessions, it actually helps your muscles recover and you come back stronger than ever.

1 month, expect to huff and puff a little more during your morning jog. You've lost a slight amount of aerobic capability and strength, but nothing drastic.

3 months, pay attention to your body as you begin retraining; take it slowly. Your aerboic ability and strength have dropped moderately, and you're susceptible to injuries, especially if you jump right back into your advanced step class.

6 months, you'll be in the same cardiovascular shape you were before you ever set foot on the elliptical machine, and any previously achieved muscle.

Christmas (from debbiescorner.com)

'Twas the night before Christmas and what thoughts did it bring?
My mind said to me, why not have a big fling?
There were pies in the oven, sugared nuts in the jar,
There were snacks for the party, and booze in the bar.
No! I'll resist the temptation, I will keep a strong head,
I'll not eat a bite! and I climbed into bed.
When out of my stomach, there came such a roar,
I sprang from my bed, landing flat on the floor.
Away to the kitchen, I flew like a flash,
Tore open the fridge, to do something RASH!
A light from within, gave off such a glow,
To the objects of food laid on trays there below.
I was going to grab an odd goodie or two,
When into my mind came my promise to you,
Before I could have any snack food to eat,
I must put on my coat, and get out on my feet.
I got into my coat, my warm gloves and shoes,
Determined to walk for the goodies I'd choose.
The moon on the breast of the new fallen snow,
And on the houses and trees gave a sparkle and glow.
As I walked down the street my mind did recall,
the words that we'd spoken at the Weight Watchers hall.
Of meetings through which I ambitiously sat,
For words of encouragement to help shed this fat.
I spoke not a word when my walk was done,
I felt so renewed I knew I had won.
I walked past the kitchen without turning my head,
I smiled in the mirror as I headed for bed.
And I said to myself as I turned out the light,
With my mind, will and body, I have fought the good fight.

Holiday Survival Basket
(found on debbiescorner.com)

Here sits a little basket of special items.
It won't take up very much space amongst all my festive holiday decorations;
but it may be the most significant item to keep in my view.
It will remind me every time I look at it,
that I can succeed in losing or maintaining my weight through this holiday season.

The Clothes Pin - reminds me that I want to fit into clothes of a smaller size.

The Sugar Packet - reminds me that the holidays are filled with sweets to avoid. Many will be small in size like the sugar packet, but will be large in calories and inches.

The Gum - reminds me that I can stick to a sensible eating program.

The Measuring Tape - reminds me that I need to continue an exercise program (especially during the holidays) to reduce stress, calories and inches.

The Safety Pin - reminds me that when I need safety, I can find it by calling a friend for reassurance and support.

The Rubber Band - reminds me that I can't stretch my calorie intake without stretching my pants.

The Angel - reminds me that I always have someone watching me above to help me keep focused on my goals.

The Heart - reminds me that I am responsible for my health.

And last but not least...

This Little Basket - reminds me that the holidays will be filled to the brim with family and friends, sharing and caring love.

I don't need to overeat to be happy, because I already have all those treasures.

Having trouble sticking with a fitness routine? (found on www.nutrio.com)
Mark Fuerst

Fitness experts agree that the best way to stick with a fitness routine is to incorporate exercise into your lifestyle. If you try to go out like gang busters, the failure rate is quite high, says Ken Baldwin, president of Premier Fitness, Inc., a personal training company based in Cambridge, Massachusetts.

A comprehensive exercise and nutrition program works best. For cardiovascular training, Baldwin suggests doing aerobics -- run, swim, walk on a treadmill, ride a stationary or recumbent bike -- for 20 to 30 minutes two or three times per week. Do full-body strength training once or twice per week. Or do a split workout each day, combining exercises for the chest and triceps, back and biceps and hamstring and quadriceps muscles in the legs. After each workout, stretch your muscles to maintain flexibility and cut down on soreness.

Here are some motivation tips to keep you going:

- Set short-term, realistic goals. You don't have to exercise for an hour. New research shows that 10 minutes three times a day may be all you need.

- Keep an exercise diary. A log of when and how much you exercise makes it more tangible.

- Find places in everyday life to exercise automatically. Take the stairs instead of the escalator. While brushing your teeth, slide one leg back to stretch your calf muscle, then switch legs.

- Make a commitment to somebody else. Tell your kids, a co-worker or the store clerk you see everyday how good you feel about exercising.

- Find a workout buddy. A buddy can share your good feelings of exercising and help motivate you to show up to workout.

- Reward yourself when you reach your goals with a vacation, a new item of clothing or a party.

Some may call it rationalizing; I call it lying, and I lied to myself for too many years. Have you been lying to yourself? What are your lies, and how are you going to remedy them?

--Fred Anderson (fred@onephatman.com), September 12, 2000

Answers:

"Oh, I don't have a double chin...it's just the angle of the camera.."
"My stomach pooches out, but it's only because I'm sitting."
"I don't look that bad. At least my face is pretty."
"I only have a few dimples on my butt."
"These sleeves shrunk in the wash...yeah, that's it."
I'm the Queen of Denial.
I'm going to tell the truth, but then say something positive too...that's my plan on changing the "tapes in my brain."

--Katie (missmermaid@hotmail.com), September 12, 2000

I breathe heavy when I have climbed stairs because I'm getting a cold. I bought slip-on shoes because they look better. The list goes on but now I am dealing with the reality of the way I look and feel. I will lose weight because I know the reality of being thin is better than the fantasy that food will solve my problems.

--Denise (meyerink@midstatesd.net), October 04, 2000

Don't Quit
When you've eaten too much and you can't write it down,
And you feel like the biggest failure in town,
When you want to give up just because you gave in,
And forgot all about being healthy and thin,
So What! You went over your points a bit,
It's your next move that counts...So don't quit!
It's a moment of truth, it's an attitude change.
It's learning the skills to get back to your range.
It's telling yourself, "you've done great up till now."
It's part of your journey toward reaching your goal.
You're still gonna make it, just stay in control.
To stumble and fall is not a disgrace,
If you summon the will to get back in the race.
But, often the strugglers, when losing their grip,
Just throw in the towel and continue to slip.
And learn too late when the damage is done,
That the race wasn't over and they still could have won.
Life-style change can be awkward and slow,
But facing each challenge will help you to grow.
Success is failure turned inside out.
The silver tint in the cloud of doubt.
When you're pushing to the brink, just refuse to submit.
If you bite it, you write it...But Don't You Quit!!!

Ask "why?"
Every time you start to eat or drink, ask yourself one word: Why? Why am I eating this? Am I hungry, tired, bored, stressed, lonely? The correct answer is simple: hunger. If you're not hungry, don't eat. Figure out what you need to do to satisfy that emotion: Take a nap, read a book, yell at your boss, call a friend -- just don't eat if you're not hungry.

Remember your favorite things.
If you're ever tried to completely avoid your favorite food, then completely lost control and devoured the entire bag of cookies, you know what I'm talking about. Stuck on chocolate? Eat one delicious, exquisite piece of high-quality chocolate every evening. Savor that chocolate. Sit down, relax, and do nothing but enjoy the flavor, texture and experience of eating the chocolate. Eat slowly, enjoying every bite. And whatever you do, don't feel guilty. A small portion of your favorite food will keep you satisfied and happy -- and losing weight.

As Yoda said to the young Luke Skywalker in The Empire STrikes Back, "There is not try. There is only do, or not do."

(Excerpt taken from Fred's Forum at www.onephatman.com)

What are some excuses you can give yourself so that you'll exercise?
--Fred Anderson (fred@onephatman.com), July 03, 2001

Answers:
What will make me feel better about myself tomorrow, watching TV for an hour or exercising? (This also works with food -- will I feel better eating these cookies, or seeing that I'm noticieably thinner?)

I am cooped up in an office for nine hours a day, five days a week. Am I going to sit on my ass inside on a beautiful Saturday morning, too? This usually gets me outdoors, on my bike.

I can either exercise, or tackle organizing my closets, cleaning the house, etc. Truthfully I get a better sense of accomplishment working on myself than I do working on my surroundsings.

"If you work out today, you don't have to work out tomorrow." I tell myself that EVERY day. See how that works?

Nobody's going to take care of me, except ME. Only I can make this body stronger, and it's only as strong as I make it. Today I have a chance to do something that benefits me and only me, I deserve it.

--Aidan (aidanhayes1@hotmail.com), July 03, 2001