SUIT UP AND SHOW UP

Self-Compassion Based Eating Awareness Training

noreply@blogger.com (Sophie) — Wed, 15 Apr 2015 22:16:00 +0000

By Sophia

The research into the mental, emotional, and physical benefits of self-compassion is piling up: More than 400 studies and dissertations have been published since Kristin Neff, PhD, broke ground on the topic in 2003. Self-compassion—being as kind to yourself as you would a dear friend—turns out to be helpful for everything from lessening susceptibility to PTSD to soothing stress for mothers of autistic children.

And self-compassion can help with weight loss by reconnecting us with our bodies in a kind and nonjudgmental way. If you struggle with overeating, you're probably locked into hand-to-mouth combat with your body: angry with it, mentally disconnected from it, not hearing the messages it sends you. Self-compassion is a route to reconnecting with our bodies and learning to love, respect, and listen to them. And that, research finds, helps people lose weight.

I first learned about self-compassion from Jean Fain, LICSW, MSW, a Harvard-affiliated psychotherapist and author of The Self-Compassion Diet: A Step-By-Step Program to Lose Weight With Loving Kindness. Fain is anti-diet when it comes to our traditional approach of deprivation and scolding, which doesn't do anything to change our relationship with food. Fain's approach is not about denial. She wants us to eat delicious, nutritious food mindfully and in moderation, eating when we're hungry and stopping when we're sated. "Honoring your hunger is essential," she says.

Fain conducts group Self-Compassion-Based Eating Awareness Training in her hometown of Concord, Mass., and online, via Skype. Now you can also download audio of the training, eight recorded sessions plus homework.

Meditation and mindfulness are major players in the program. Fain guides you through mindful eating of various snacks; most sessions require you come prepared with specific foods. And you'll have homework: reading and meditations. Body image is also part of the program, and meditations and exercises help and encourage us to value the body we have.

In her gentle, hypnotic voice (she's also a hypnotherapist), Fain has us evaluate our level of self-compassion; teaches us how to recognize different kinds of hunger, when we're hungry and when we're full; explains taste-specific satiety—that is, when we've had enough of a particular flavor to feel satisfied. One reason we tend to overeat at buffets is because of the variety of foods available; when we are sated on one taste, other foods still look delicious, whether or not we are still hungry.

I don't have a particular problem with overeating but I do tend to eat crazy fast, and this program caused me to analyze that. I realized that the texture of food is as important to me as the flavor and so sometimes I gobble because once a food is chewed, it's not so interesting anymore. I want to get to the next fresh bite. I'm also trying to be more mindful of physical versus emotional hunger; those times when I try to sate boredom with chips.

Unfortunately, just knowing these things doesn't guarantee change. I have to exercise the discipline of mindful eating every day if it's ever to become second nature. And that's the real challenge here.

The lessons, meditations, exercises, and homework are interesting and eye-opening, but you have to stick with the program. Then you have take the lessons with you into your day-to-day life. The real change comes when you're on your own, looking at full bag of chips or a pint of Hagen Daz or a wheel of Brie or whatever your hardest-to-resist temptations are.

Staying the course--even making it through all eight lessons--when you're going it alone on a program like this takes discipline. For that reason, taking one of Fain's classes might be more productive: nothing like accountability to keep you on-task.

Still, at $75, the training is a bit of an investment, and you may find that is motivation enough to stick with it. And if you come out of the program with nothing more than an awareness of how and when you struggle in your relationship with food, then you've gained a lot. After all, that's what mindfulness is. Just planting that seed in your brain might someday grow new, healthier eating habits after all.

To learn more about Jean Fain and purchase the recorded eating-awareness training, visit JeanFain.com.

Arthritis RX

noreply@blogger.com (Sophie) — Wed, 17 Sep 2014 21:14:00 +0000

THE WORKOUT: Arthritis RX: exercises to keep you active and pain-free.

REVIEWED BY: Sophia

WHO CAN DO THIS: This is designed for people suffering from arthritis, so it is necessarily gentle.

THE BREAKDOWN: Vijay Vad, M.D., who based this program on yoga and Pilates, conducted clinical trials on it and says in the intro that participants had reduced pain in knees and hips and were able to cut down on pain meds. So that's cool.

You can start by watching the tutorial presented by Dr. Vad, but this is the most disappointing segment. While he explains what various movements are good for and generally how to do them, he does not address safety — for example, how to protect your neck during crunches, or the risk in putting sideways pressure on the knee joint in tree pose.

The exercises themselves are a three-part program. The 18-minute beginner segment focuses on flexibility. Done mostly on the floor and very slowly, it includes some twists, lots of arm raises for shoulder mobility and core strength, inner thigh stretches, and very easy standing poses including a tree pose keeping the raised foot lightly on the floor for balance.

The intermediate segment, 20 minutes, is for strength. It also starts on the floor and includes leg raises, gentle abdomen crunches, and back strengtheners interspersed with stretches. Standing poses also include some gentle side leg lifts, and another tree pose, this time with the foot lifted.

The 16-minutes advanced segment aims for endurance. It starts with the Pilates move the hundred, with rests between each 10 arm pumps. Crunches, bicycles, leg circles, one-legged bridge poses, a very gentle chair pose and more, done slowly and deliberately, provide challenge without taxing joints. And yes, I did all three segments and yes, I got a moderate workout on this last one.

A bonus segment includes tutorials for movements to help ease arthritis pain in specific body parts: neck, thumb, toe, shoulder, low back, ankle.

All the exercises are valid, they're gentle, they address all the necessary body parts, and I have no reason to doubt their efficacy.

THE SWEAT FACTOR: Unless you've been seriously sedentary for a long time, you're unlikely to sweat during the beginner and intermediate segments. You might however get a glow in the advanced segment

BUT IS IT FUN? If you've been severely limited by arthritis pain, the fun should be in regaining mobility, movement, and hopefully, less need for pain pills.

WHEN IT'S OVER: Maybe a little looser, a little stronger? Every day in ever way...

GEAR AND APPAREL: A mat or carpeted floor.

FINAL WORD: Movement is good for arthritis, we know that. But if your arthritis has been limiting or made you fearful, this DVD is a great way to ease slowly into getting your body moving again.

(Oh, and it seems a little unkind for Acadia, the company that distributes this DVD, to load the intro up with clips from all kinds of workouts that people with arthritis can't do. Just skip those.)

Barre Fitness with Jessica Smith

noreply@blogger.com (Sophie) — Thu, 12 Jun 2014 16:08:00 +0000

THE WORKOUT: Barre Fitness with Jessica Smith ($14.95, In Wellness Systems LLC)

REVIEWED BY: Sophia

WHO CAN DO THIS: You'll need good balance and enough experience to protect your back during some of the moves in these mostly low-impact workouts.

THE BREAKDOWN: Three 20 minute workouts—cardio, standing, and floor—are based on ballet moves. Lots of turnout, pointed toes, relevés, arabesques, and graceful arm movements (considerably more graceful when Jessica does them than when I do) require strong core, arms, legs and even feet. The cardio segment has high-impact options.

Jessica is a real charmer and currently my favorite fitness pro. A trained dancer, she makes everything look easy and it’s not, but she does it with a smile and no preening so I never feel like a clod even as I flail and wobble. The cardio segment is most challenging of the three for me; my arabesque combination is not something to which I would want witnesses. I particularly like Barre Burn, the standing segment, because I usually find working with weights tedious and this is a pleasantly fresh approach.

THE SWEAT FACTOR: Ballerinas only look like they're floating on air. This is all hard work. And it's not even real ballet.

BUT IS IT FUN? It is, although I enjoy the floor and standing strength workouts more than the cardio because I'm such a klutzy ballerina. But I hope to master it someday.

WHEN IT'S OVER: You will feel it, shoulders to toes.

GEAR AND APPAREL: All three segments are done barefoot. The standing segment uses light weights and a sturdy chair, the floor work uses a small soft ball or a pillow.

FINAL WORD: This one is in heavy rotation for me these days; a new favorite.

Elements of Yoga With Tara Lee

noreply@blogger.com (Sophie) — Tue, 15 Oct 2013 16:26:00 +0000

THE WORKOUT: Elements of Yoga: Earth Foundation; Elements of Yoga: Air & Water Flow; Elements of Yoga: Fire Dynamic, all with Tara Lee. Sold separately.

REVIEWED BY: Sophia

WHO CAN DO THIS: These three DVDs (sold separately) can build a yoga practice, as long as you already know the basics, since form is not discussed. Earth is aimed at beginners, Air & Water take it up a notch; Fire is for intermediate and advanced yogis.

THE BREAKDOWN: Each of these three DVDs has three practices to be done one at a time or all together. Earth is basic, with lots of slow, deep stretches; Air & Water requires a little more strength and includes a lot of twists and some balance; Fire requires strength and stamina, with lots of planks and binds.

Tara Lee is calming in voiceover. She doesn’t provide instruction on form as much as yoga talk what opening the body can do for the mind and how fire in the belly can provide strength and motivation.

Earth and Air & Water are in a pretty lakeside setting (a flock of white birds that flies by is a nice touch); Fire in done at night, lit by flaming pots.

THE SWEAT FACTOR: The first practices of Earth and Air & Water are gentle and you probably won’t work up a sweat, but the other practices on each add a little more challenge. Fire starts energetically and just gets harder. I had to throw in several unauthorized child’s poses to catch my breath and give my muscles a break, and at some points all I could do was laugh. You want me to do what?

BUT IS IT FUN? I love Earth and Air & Water and they have gone into heavy rotation. Fire is too challenging to qualify as fun for me, though I might do the first two practices when I feel like working hard.

WHEN IT'S OVER: Doing all three practices of Earth or Air & Water leaves me feeling calm and loose and I sleep well those nights. All three parts of Fire leave me panting and drenched in sweat.

GEAR AND APPAREL: Mat and optional block.

FINAL WORD: Air and Earth are two of my new favorite DVDs. I respect the Fire DVD and it’s every bit as good, but it is a workout to which I can only aspire at the moment.

Zayna Gold Healing Through Movement

noreply@blogger.com (Sophie) — Fri, 11 Oct 2013 16:31:00 +0000

Today I have a guest post from my friend (and first editor) Nancy Kruh. I sent Nancy this DVD because she maintains a regular fitness program but also has had health problems that made her a perfect candidate to test this out. Thanks Nancy!

THE WORKOUT: Zayna Gold Healing Through Movement (Boston Body, $19.95)

REVIEWED BY: Nancy Kruh

WHO CAN DO THIS: Anybody, but it's tailored for people suffering from irritable bowel disorder (IBD) and other chronic digestive disorders.

THE BREAKDOWN: An IBD sufferer herself, Zayna is a Pilates instructor with studios in Boston and other DVDs to her credit. She created this video for people who may not feel like exercising but want to anyway, and for that alone, it's a creative and much-needed product. I've battled gastrointestinal distresses over the years, but -- full disclosure -- I tried out the video when I was feeling fine, so I had to keep a mindset about its purpose as I exercised. What I found was a good balance between caution and challenge. I felt like I'd had a workout, but it definitely didn't do me in, which is the sort of exercise I'm looking for if I don't feel well. It's also the sort of exercise that can help me feel better.

The 45-minute program is divided into four parts: upper body, lower body, full body (which combines the movements of the first two), and a core workout. The movements are mostly traditional exercises -- bicep curls, presses, squats, lunges. Because doing exercises while lying down can be painful for IBD sufferers, you're standing for all the exercises in the first three parts.

Zayna offers a calming, healing presence during the exercises, and she places a huge emphasis on breathing, which definitely helps the body relax and get the full benefit of the movements. This video is touted as Pilates-based, and it works the core, but if you're expecting any attention to flexibility, you'll be disappointed. In her intro, she stresses the importance of keeping the spine "supple and flexible," but there is no stretching in the entire video and only one exercise that requires even the slightest twist of the spine.

THE SWEAT FACTOR: A light glow. More if you choose to repeat any of the parts, as she suggests you do.

BUT IS IT FUN? Only in an "it's good for you" way.

WHEN IT'S OVER: You feel like you've accomplished something, which is a good feeling if you're feeling bad.

GEAR AND APPAREL: Comfortable clothes. Optional: hand weights (you pick the poundage) and mat or towel (for the core workout).

FINAL WORD: You'll probably get the most out of it if you're not feeling well. Otherwise, pick something with more spunk to it.

Ellen Barrett Live Fusion Floor Workout

noreply@blogger.com (Sophie) — Wed, 18 Sep 2013 16:14:00 +0000

THE WORKOUT: Ellen Barrett Live Fusion Floor Workout (Buff Girl Fitness, $15)

REVIEWED BY: Sophia

WHO CAN DO THIS: Anyone—provided beginners don’t expect to complete all reps of all movements. It’s not as easy as you might imagine.

THE BREAKDOWN: Just because this entire workout is done on the floor doesn’t mean you won’t work hard. This is an extremely creative 40 minutes—even familiar stuff is given a twist. For example, instead of doing full pushups the regular way, you do them one arm/side at a time, keeping the other side low and working pecs, lats, deltoids and probably more. Moves all work multiple body parts and are flowing and repetitive; they stretch and strengthen simultaneously, and they feel good while they work you out.

Lots of these exercises are done leaning on one or both hands. Pay particular attention to Ellen’s instructions about distributing your weight across your entire hand so you don’t end up with wrist pain.

THE SWEAT FACTOR: Keep up with Ellen—who is cheerful and friendly without being frenetic—and you should sweat.

BUT IS IT FUN? The novelty makes it fun.

WHEN IT'S OVER: You might be surprised by how well worked out you feel.

GEAR AND APPAREL: A mat.

FINAL WORD: Having adopted a standing desk about a year ago, I’m ready to sit down by the end of the day, when I usually work out. This DVD will probably get a lot of use.

Pilates Towel Workout for Strength & Mobility

noreply@blogger.com (Sophie) — Thu, 05 Sep 2013 16:02:00 +0000

THE WORKOUT: Pilates Towel Workout for Strength & Mobility

REVIEWED BY: Sophie

WHO CAN DO THIS: You.

THE BREAKDOWN: This is a lot more mobility than strength, unless it’s been a very, very long time since you’ve done anything harder than sitting, in which case you might get a bit of a core workout.

The towel adds extra stability and resistance to side stretches, sit-ups, hip openers, and leg lifts in this very gentle 30-minute workout. Moira Merrithew, who with her husband developed a system called Stott Pilates, talks mostly about working out morning kinks, but I sometimes do it at the end of a long day in front a computer.

THE SWEAT FACTOR: No sweat.

BUT IS IT FUN? Stretching is always fun.

WHEN IT'S OVER: I felt a little looser around the neck and shoulders. How much you feel it will depend on how tight you are and how long it’s been since you’ve moved around like this.

GEAR AND APPAREL: Mat and a towel that’s maybe four feet long.

FINAL WORD: A perfect slow start if you’re fixin’ to start thinking about maybe embarking on a fitness program.

Jessica Smith and Peanut

noreply@blogger.com (Sophie) — Mon, 22 Jul 2013 15:40:00 +0000

My co-blogger Kritter turned me on to Jessica Smith, who is my new favorite fitness pro--and she has lots of great workouts available for streaming on YouTube. She's likable and low key, her workouts run from 10 minutes up, lots to mix and match, lots of variety and novelty, and Peanut, her dog.

Peanut is the star of this workout. Watch it, and then check out her others. Some of the workouts Kritter and I both like are Tank Top Arms, Barefoot Fusion Walk, Bikini Body Circuit. Lots and lots to choose from here. She also has some full-length stretches, which can be hard to come by. Haven't tried one yet but it's on my list.

Jane Fonda AM/PM Yoga

noreply@blogger.com (Sophie) — Wed, 23 Jan 2013 20:22:00 +0000

THE WORKOUT: Jane Fonda Prime Time AM/PM Yoga for Beginners

REVIEWED BY: Sophia

WHO CAN DO THIS: Anybody with a modicum of mobility, but it's aimed at beginners in "Prime Time." Over 50. (Like me.)

THE BREAKDOWN: I started working out in the 1980s with Jane Fonda (and Richard Simmons). When I look back at those early long, relentless, leg-warmered pain/gain workouts, I wonder how I had the 1) patience 2) stamina 3) time. But evidently I did.

We all get older, including Jane, who is (startlingly) 75-yearsold and looks amazing. Yeah, of course she’s had “work.” But well done work. No-pain, no-gain Jane has been replaced by a kinder, gentler Jane, although there’s remains an edge to her that says, “Yeah, I could still kick your ass, I’m just being nice.”

This DVD includes five ten to 15 minutes workouts, three for the morning, for energy and strength; and two for the evening, for mobility and relaxation.

The morning abs and back workout moves slowly and gently and includes crunches and leg lifts, bridges and such, all done on the floor. The energy workout includes some chair pose, some warrior two, some eagle hands, interspersed with lots of stretching. The strength segment uses light hand weights to work the upper body while the lower body gets a workout with bent-leg postures. The evening workouts are just gentle and stretchy and pleasant.

Jane’s workout buddies look good, too—and I love the blowups of Jane’s old workout video covers on the wall. I remember that Jane.

THE SWEAT FACTOR: If you’ve never exercised, you might work up a glow. I almost broke a sweat doing the strength segment with five-pound weights, but not really.

BUT IS IT FUN? It’s pleasant.

WHEN IT'S OVER: If you’re just starting out, brava!

GEAR AND APPAREL: Yoga mat and light hand weights.

FINAL WORD: A quality beginner's workout, especially if you're at that slowing-down age.

**
Hey, I have a new book out. It's called The Introvert's Way: Living a Quiet Life in a Noisy World. If you are an introvert or want to better understand the introvert in your life, I hope you'll check it out. Also, come hang out with me and other introverts on Facebook.

10 Minute Solution Cardio Hip Hip

noreply@blogger.com (Sophie) — Thu, 06 Dec 2012 16:20:00 +0000

THE WORKOUT: 10 Minute Solution Cardio Hip Hop

REVIEWED BY: Sophia

WHO CAN DO THIS: Fine for beginners who can handle choreography.

THE BREAKDOWN: I realize that hip hop is a music genre and not a race, but I can’t help but note that lanky, blonde Heather Graham is not the person who pops to mind when I hear “hip hop.”

But never mind.

I enjoy the first two of five segments of this DVD, but Heather lost me in the last three. The problem for me throughout is that the steps that change too quickly. A couple more reps of each step thrown into the complete dances, and some better cueing (which foot, please?), would help. And, I realize, so would having more than one person demonstrating—sometimes tricky steps are easier to grasp out if I see them done by different people with different styles and bodies.

I think what we have here is the classic problem of the professional forgetting how hard some stuff can be for the amateur. Slow this down a little and have a little sympathy for the beginner and it would be lots of fun.

That said, I’m sure if were determined, I could grasp the dances eventually. But the harder the choreography is to get a grip on, the less of a workout I get, so I am not terribly patient.

THE SWEAT FACTOR: I worked up a sweat—from dancing and also from frustration.

BUT IS IT FUN? Parts, yes. And it was a lot more fun when I figured out what the “downbeat” she kept mentioning was.

WHEN IT'S OVER: I have to pop in another DVD to get a full workout.

GEAR AND APPAREL: Nothing but rhythm.

FINAL WORD: Could be better. Wish it were. But I'll keep it around for those first 20 minutes.
--
I have a new book out! It's called The Introvert's Way: Living a Quiet Life in a Noisy World, and it's available at Amazon, Barnes & Noble, and a bookstore near you. (I hope. And if it's not, ask for it.)

Element Yoga For Energy & Relaxation

noreply@blogger.com (Sophie) — Wed, 31 Oct 2012 15:38:00 +0000

THE WORKOUT: Element Yoga For Energy & Relaxation

REVIEW BY: Sophia

WHO CAN DO THIS: Anyone with a modicum of experience and flexibility should be fine with the relaxation segment; the energy segment requires strength and more experience. There is some discussion of form, but probably not enough for a rank beginner.

THE BREAKDOWN: This DVD includes two 30-minute practices in the pretty garden setting that all the element programs use. Yogi Tamal Dodge, who has been practicing since he was a child, demonstrates with his own voice over.

The energy segment manages to pack quite a bit of challenge into a short program, starting easily enough with some half sun salutations but moving quickly into planks, dolphin, crescent lunges and warriors, side angle poses. The most challenging part to me was the duration of each pose. This guy breathes slooooooowly. After explaining each pose, he’d instruct to hold for a number of breaths. By that time, I’m pooped and taking two breaths for every one of his.

The relaxation session is relaxing indeed, starting with upper back and neck stretches. Then a bunch of cat-cows, camel pose, a little down dog, a little sphinx, some half-pigeon and forward folds. It’s all about surrender and nice for the end of a hard day.

THE SWEAT FACTOR: I break a sweat in the energy segment. And I feel it the next day, too.

BUT IS IT FUN? I can’t call the energy program fun—maybe when I get better at it—but it’s nice to get a real challenge in a short program. And relaxation? What’s not to like?

WHEN IT'S OVER: There’s a little bit of groaning as I lift myself from the floor from the savasana after the energy program. The relaxation leaves me properly mellow.

GEAR AND APPAREL: Just a mat.

FINAL WORD: I have other challenging programs I prefer to this one, but will probably use the relaxation segment from time to time, since those are harder to come by.

Petra Kolber's Liquid Grooves

noreply@blogger.com (Sophie) — Tue, 23 Oct 2012 23:38:00 +0000

THE WORKOUT: Petra Kolber's Liquid Grooves

REVIEW BY: Kritter

WHO CAN DO THIS: If I can successfully attempt it, anyone can. Petra's encouraging attitude and excellent cuing got me through a blend of modern dance, tai chi and yoga---all movements I've never explored.

BEFORE YOU START: Make sure you have plenty of space. There are leg and arm movements in all directions---you don't want to break the flow backing away from a piece of furniture.

THE BREAKDOWN: You can do just the warm-up plus one of the sequences, but if you've got the time the four sections really shine as one long workout. Awakening (the 4 minute warm up) flows easily into Sequences 1 and 2 (about 22 minutes per sequence), each section ending in a gathering of energy and a change of music, not a break in movement. It all ends with a 5 minute Moving Meditation of easy flowing moves, just music, no cuing. I was surprised how much "taking it from the top" this DVD has, though thankfully she doesn't use that phrase and break the mood. New moves combine to make short routines, leading to two rounds of all the moves from both sequences.

THE SWEAT FACTOR: Not fat-burning cardio, but you can work up a light sweat. The movements are simple, you decide how much energy you're going to put in---how far you'll stretch, how deep you'll bend. Surprise arm toning bonus---by the end you realize you've been waving your arms around for nearly the entire 56 minute workout.

WHEN IT'S OVER: You'll not only be glad you did it, but surprised how quickly the time went by.

GEAR AND APPAREL: No special props, no special clothes.

BUT IS IT FUN? Now it is. I had performance anxiety my first few attempts because dance-y moves and take-it-from-the-top routines are not my strong suit. It became fun once I relaxed and could focus on my breathing and enjoy the movement.

FINAL WORD: Revitalizing

Leslie Sansone: Walk Off 10 Pounds

noreply@blogger.com (Sophie) — Fri, 03 Feb 2012 20:35:00 +0000

THE WORKOUT: Leslie Sansone: Walk Off 10 Pounds

REVIEW BY: Kritter

UPFRONT: There are LOTS of Leslie Sansone DVDs, and I own plenty of 'em. Leslie on her own, with a group, with weights, with stretch bands, without any props at all---a Leslie DVD for nearly every mood or level of fitness. No matter how long it's been since my best of exercise intentions have fallen by the wayside, Leslie's always there to help me get back on an exercise program, and lately this DVD, from 2010, is the one I start with

WHO CAN DO THIS: If you can walk, Leslie will get you moving. Beginners can keep it low impact and you can choose a one, two, or three mile walk. You can get a good aerobic workout without feeling inadequate---no fancy steps and combinations to trip you up.

BEFORE YOU START: Particularly as the pace picks up, focus on making sure your heels hit the ground. You won't notice you're spending too much time on your toes until you pay the next day with very sore calves.

THE BREAKDOWN: This is Leslie as personal trainer, putting you through a 45-minute "multi-muscle" walk. You get a five-minute warmup of Leslie basics---walk in place, side steps, kicks and knee lifts---then the pace picks up and she leads you through a three-mile workout that includes lower body variations like hamstring curls and grapevines plus plenty of arm movements to up the intensity.

There's a cool down toward the end and a short series of calf and hamstring stretches that you'll probably want to supplement with some favorites of you own (she completely ignores your quadriceps). Should you have energy to burn, there's a five-minute/five hundred step bonus segment.

Through it all Leslie coaches you through a motivational seminar on physical fitness, spiritual fitness, and "smart" food choices. So, yes, Leslie talks constantly. If it gets on your nerves there's an option to exercise to music only

THE SWEAT FACTOR: I sweat plenty. As my fitness level improves I just put more effort in.

WHEN IT'S OVER: You'll be glad you got into your workout gear and walked the walk

GEAR AND APPAREL: A little floor space and a decent pair of shoes. She doesn't use any extra gear, but if you wanna throw in some very light hand weights, no one's gonna stop you

BUT IS IT FUN? It's about as "fun" as a cardio workout's gonna get.

FINAL WORD: Anything that gets me moving is a "smart choice".

Element Power Yoga

noreply@blogger.com (Sophie) — Mon, 24 Oct 2011 21:25:00 +0000

THE WORKOUT: Element: Power Yoga

REVIEW BY: Sophia

WHO CAN DO THIS: Intermediate level yogis.

THE BREAKDOWN: One of a fine collection of yoga DVDs (here’s another I like and you'll find others on this site) , this hour long workout is a workout indeed. Poses that other DVDs work up to—crescent pose, for example—are just the beginning here.

Ashley Turner, working out with a view of the Pacific Ocean (lucky dog), is pleasant and reassuring, telling us in the voiceover that “Inner power is knowing what we need and giving it to ourselves.” In this case, she’s referring to taking a break in child’s pose whenever necessary.

The pace is not frantic but it is brisk, though one-leg down dogs, lots of planks, breath of fire, warrior three, pushups, an interesting balance challenge done crouching on your toes. There’s a long core segment, including situps into boat pose, and just when you think you’re nearing the end (if you’re not a clock watcher), you’re back in down dog, then chair pose, sidearm planks, more pushups. Turner's instructions are clear and helpful and every now and then she reminds you to smile, which is a nice thought. This is a no-kidding workout. No kidding.

THE SWEAT FACTOR: It’s sweaty all right.

BUT IS IT FUN? It’s not not fun. It’s hard work fun.

WHEN IT'S OVER: You’ll feel it all over your body.

GEAR AND APPAREL: Mat and perseverance.

FINAL WORD: This one requires discipline that I hope to find in myself.

Crunch Latin Rhythms Fat Blasting Dance

noreply@blogger.com (Sophie) — Fri, 29 Jul 2011 16:14:00 +0000

THE WORKOUT: Crunch Latin Rhythms Fat Blasting Dance

REVIEW BY: Sophia

WHO CAN DO THIS: Anyone who’s gotta dance and enjoys learning choreography.

THE BREAKDOWN: Jennifer Galardi (and you know I'm a fan of hers) leads three Latin-flavored routines with her usual skill and likeability. Choreography—with interesting footwork, lots of hip action, and upper body flava—is not dauntingly complicated, but does require enough practice to present a pleasant challenge.

Galardi builds the dances at a reasonable pace, her cuing is excellent. Repetition as you learn the steps is part of the workout, and Galardi lets you know what body parts should feel the burn, which is helpful. (And we can all aspire to the pancake-flat abs she shows off in hip rolls.)

The DVD is the usual good-looking Crunch scene: a loft-like room with exposed bricks, lots cute cool chicks (and a guy). They’re fun to watch, too.

THE SWEAT FACTOR: As much as you want to, it’s all about your energy.

BUT IS IT FUN? So much fun. This has been among my two go-to DVDs for the past couple of stressful months. What better way to blow off steam than a little cha-cha-cha? (My other go-to these days is Kristi Yamaguchi.)

WHEN IT'S OVER: I’m sweaty and cheerful.

GEAR AND APPAREL: You’ll need a decent amount of floor space.

FINAL WORD: Love, love, love.

10 Minute Solution: Rapid Results Fat Burner

noreply@blogger.com (Sophie) — Thu, 28 Jul 2011 16:02:00 +0000

THE WORKOUT: 10 Minute Solution: Rapid Results Fat Burner

REVIEW BY: Kritter

WHO CAN DO THIS: I consider myself an advanced beginner. There's lots of jumping around and I didn't have a heart attack, so kudos to me.

THE BREAKDOWN: My nemesis---the endlessly-added-onto combination---is all over this DVD. But the segment that sounded like it would be the easiest for a newbie like me, Low Impact Fat Blaster, wound up to be the most frustrating and disappointing. Mostly easy "classic" aerobic moves but it's the most dance-y and she kept adding onto the combinations 'til I basically gave up---you can only jog in place for so long killing time trying to figure out a way back in. I dread hearing the phrase "take it from the top" ever again.

Even the ominously named Power Sports Drills and Extreme Intervals were more fun, and Rapid Results Kickboxing has the potential to be my favorite. All three were more intense than I'm up for (yet) but they didn't make me frustrated to the point of tears or hostility---I just did the best I could. By the time I got to the last segment, Cardio Max, my body didn't really want any more, but it was my poor befuddled brain that finally said stop---it refused to consider learning even one more combination.

She wears different outfits in each segment---do they usually do that? It did help define each workout, and with all those combinations I needed all the help I could get. The cool downs were pretty puny, but I guess what more can they squeeze into ten minutes?

THE SWEAT FACTOR: I sweated plenty.

BUT IS IT FUN? I didn't preview the DVD, just jumped on in, and lemme tell ya---I really need to get better at learning fast-paced combinations.

FINAL WORD: I don't know if someone more fit would find it enough of a challenge, but ten-minute bursts of cardio are probably a good thing for anyone.

A New Voice, A New Perspective on Ageless With Kathy Smith

noreply@blogger.com (Sophie) — Thu, 14 Jul 2011 04:34:00 +0000

My friend Kritter and I have a gold-star system working. I got the idea from my friends Nancy and Sarah. The deal is this: every day that we exercise at least 30 minutes, we get a gold star on our shared online calendar. (We live in different cities.)

That’s all. Just a gold star. No prize at the end, no goal other than seeing the calendar fill up with gold stars. This, oddly enough, is motivation enough.

Consequently, Krit and I talk about exercising a lot. I’ve been working out for decades, she’s just a couple of on-and-off years into having a fitness program. But she has embraced the life. She’s also the Queen of Google and so she’s always feeding me interesting health and fitness related tidbits. She’s one of my fitness buddies, and she knows her way around fitness DVDs.

I give Kritter DVDs I think she’d like, after I review them or if I think I won’t. I wasn’t impressed with the Ageless With Kathy Smith DVD, but Kritter said it sounded like she might like it. And, it turns out, she did. She begged to differ with my review and her emailed explanation makes so much sense, I asked to post it here. And, better yet, she has also agreed to write reviews for Suit Up and Show Up, freshening things up around here with a new perspective. Yay!

Counterpoint: Ageless With Kathy Smith

I got out the Kathy Smith Ageless DVD. You would have thought I hadn't exercised in years. I had no balance. I had no ab/core tone. I had no nothing. I kept having to backtrack. Things I could at least sorta do a couple weeks ago were out of my grasp. And yet, I persevered. And for that reason alone I get a gold star.

I'm still mulling why I like the DVD (particularly after today's poor performance). I really think I'm the target audience. Older, basically out of shape—but no, you couldn't do much with it having not exercised in 20 years and being 40 pounds overweight. You're the right age, but you've consistently kept up the exercising, frequently with DVDs, so for you she's just preaching to the choir, same old same old. But there are lots of women like me out there.

You know she has to keep that body at her age. When she tells you to lift the weights and do the stretching, you realize she's telling herself the same thing EVERY FUCKING DAY. Yeah, she likes the sweating and the physicality of working out more than I do and yeah, I know she's fit way beyond anything I'll ever achieve, but I don't think she's pushing unreasonably, nor is she threatening (a la Jillian). She doesn't go too fast, so even if you're struggling with a move, you stand a chance to get enough repetitions in without starting the segment over.

Basically, I can do some of it fairly well and the rest gives me something to work towards.

An Interview With a Big Loser: Abby Rike

noreply@blogger.com (Sophie) — Tue, 07 Jun 2011 18:28:00 +0000

By Sophia

I watch The Biggest Loser intermittently--I enjoy it when I stumble upon it but I'm not dedicated to it. But during a couple of sleepless nights this week, I watched several episodes on On Demand and for the first time, found it particularly motivating.

Here's a post on a site I blog for that discusses some interesting research on envy and motivation. It applies. You'll see.

I recently had the opportunity to interview a Big Loser (not the Biggest, but she's good with that), Abby Rike, a motivational speaker who was in Dallas promoting her new book, Working It Out: A Journey of Love, Loss, and Hope.

Abby is 100 pounds lighter than she was before her stint on Season 8 of The Biggest Loser, but that was the least of her losses—before the show, she lost her husband and two children in a car crash.

At the risk of sounding overly Oprah, I have to say that Abby's positive energy practically beamed through the phone. Step away from your cynical side for this one.

Q: How’s the tour going?

A: So far the tour has been great. Very fast paced and hectic, but getting out and meeting so many great people, that’s really what it’s all about for me.

Q: Are you meeting a lot of people who are grieving?

A: I definitely hear a ton of grief stories. I hear weight-loss stories. I hear “I hug my children more and my husband more.” I get the whole gamut.

Q: Is it doing something for you to meet these people?

A: Absolutely! I was always such a social person and so connected. That’s why I do what I do now. You always want to feel like your life matters and that you’re serving and making a difference. I get this immediate and incredible feedback that blesses me beyond measure.

Q: Is it difficult to keep reliving this really awful moment in your life?

A: At times it is daunting, I’m not going to pretend. But for the most part interviewers have been considerate. I obviously have to tell what happened, but that is not where I stay. And that is what the message truly is, that other people can know joy despite hideous circumstances. Whatever devastation or whatever loss people have experienced--and it comes in so many different forms--there comes a point where you have to look at where you are right now, today, and count the blessings that you have. For me, that’s what had to happen. I had to shift my focus from what I’d lost to what I have now and make the most of this life.

Q: What are the blessings you’re counting these days?

A: Oh my goodness, they’re so great. Everywhere I go I seem to find one person that I just uber connect with. That is always such a blessing simply because I was so lonely for so long.

And then, just the opportunities that God has provided me. One of the biggest blessings is that this is certainly not a life I ever imagined for myself by any stretch of the imagination. I’m just so grateful for all the cool things that I get to do, that I never dreamt possible. I sit back and scratch my head and think “This is such a surreal life right now.” As someone who never desired to be on TV, that was never my bag. I didn’t want to be on TV. Then I was on TV so that kinda sounds like an oxymoron… but that is was the path that I think I was supposed to go on and it’s been quite a journey.

Q: A lot of people, after a tragedy of such enormous proportions, wouldn’t think “reality TV.” Why The Biggest Loser?

A: Oh, it’s insane right? Who in their right mind does that? I mean, seriously—somebody who has a masters degree nonetheless!

I was very overweight and decided I would join the gym because maybe I could just feel better. I went one time and ran into Brady and Vicky Vilkin, who had been on Season 6 of The Biggest Loser. I subscribed to her blog, and right about the time I thought “This is the hardest life, I don’t know how I’m going to do this,” I get this information about Biggest Loser open auditions. The timing of it all culminated together and I felt like maybe if I could physically feel better, then emotionally I could heal.

Then I auditioned, and I’d make it to the next round, and the next round, and then at the very end I thought “Oh my gosh, I think they’re really going to pick me. Oh no, uh-uh, I’m not doing this. I came so, so very close to saying “I’m not doing this.”

Q: What changed your mind?

A: I do not say this in a trite way at all…but you want to talk about some serious praying! “Do you really want me to do this, because I don’t want to go.” I did not want to go. but then I truly felt at peace about it. It was just one of those things.

Q: What was the hardest part of The Biggest Loser?

A: The production schedule and the lack of communication from home. We never knew what was going to happen, everything was hurry up and wait. That whole production schedule is insane to me.

And then the fact that we couldn’t call home. We couldn’t even get letters from home. I know people say “Why are people always crying on the Biggest Loser?” But that is because you are truly isolated in this bubble, and that was very difficult. I think that’s why the bonds that develop on the show are so strong so quickly.

Q: Are you still close to people from the show?

I am extremely close to Shay Sorrells. She actually wrote the forward to my book and I wouldn’t have made it without her. She was my roommate and she became my family.

Q: Did you ever want to give up?

Oh, absolutely. The irony of it is, I could have gone home any other week prior to when I actually went home and I would probably have been a little grateful because I thought this is just too much, I can’t take this. The week I ended up going home was the week I was ready to stay. The ironies, the ironies of life. That was the week I said OK, I can do this. I got this now. I’m getting my footing here.

Q: Is it tough maintaining your weight?

A: Yes. It’s a daily choice to maintain. I’m certainly not a skinny girl and I am perfectly OK with that, but being fit and feeding myself nutritious foods and exercising have become my new truth. That’s who I am now and it allows me to live a full life. I’ve been on the other end, where it was an effort to get out of bed. I don’t pretend that there aren’t hard days, but it’s a lot easier to deal with the daily grind when you physically feel better.

Q: What’s next?

I love that question because the fact is, I have no idea. I’m a public speaker, I travel all around the country, I have a website where people can book me and so I feel like my classroom has expanded. And then, of course, with the book coming out, that’s a whole new entity in and of itself.

I never envisioned this life so I can’t begin to fathom what the next five years looks like. But I will be prepared and ready. And hopefully I’ll be ready to take that leap of faith when needed.

Xtend Barre Lean & Chiseled

noreply@blogger.com (Sophie) — Sat, 21 May 2011 15:27:00 +0000

Sophia reviewed Xtend Barre: Lean & Chiseled for The Dallas Morning News...you can read the review here if you have an account with the paper. Short answer: It's a challenging, unusual workout and I like it.

Ageless With Kathy Smith: Staying Strong

noreply@blogger.com (Sophie) — Fri, 20 May 2011 23:06:00 +0000

THE WORKOUT: Ageless With Kathy Smith: Staying Strong

REVIEW BY: Sophia

WHO CAN DO THIS: Note that it’s staying strong, not getting strong. Not for beginners.

THE BREAKDOWN: Holy cow, Kathy Smith is 60 years old?! She’s looking so good, I’ll forgive the Botox. Certainly her body looks better than mine does—or even did when I was half that age. And oh boy, she did stay strong…this is not a workout for weaklings.

I like Kathy Smith so I feel kinda bad that I don’t like this DVD.

Four 15 minute segments work arms, legs, glutes and core--hard. Weights, squats, lunges, leg lifts, some balance, some jumps. It’s mostly pretty standard stuff with lots of reps; even 15 little minutes get a little tedious. The 12-minute "Bonus Stretch" is so lackluster I turned it off and freestyled.

THE SWEAT FACTOR: Sweat and lots of it.

BUT IS IT FUN? Do you find broccoli fun? Then you’ll have fun.

WHEN IT'S OVER: Your muscles will tell you that it did the job, no doubt about it.

GEAR AND APPAREL: Light weights.

FINAL WORD: Not bad, just dull. Doubt I’ll do it again.

Note: Check out Kritter's counterpoint review--she likes this workout.

Kristi Yamaguchi Power Workout

noreply@blogger.com (Sophie) — Wed, 20 Apr 2011 20:23:00 +0000

Sophia reviewed this for The Dallas Morning News. Short answer: thumbs up. You'll need subscriber or member access to read the whole thing here.

10 Minute Solution Hip Hop Dance Mix

noreply@blogger.com (Sophie) — Sat, 02 Apr 2011 22:47:00 +0000

Sophia started out writing these reviews for The Dallas Morning News, and now she's back in there. What goes around comes around or something like that.

Read the review of 10 Minute Solution Hip Hop Dance Mix here.

Don't forget, you can help support this site if you buy your DVDs by clicking through to Amazon from here.

Product Review: Deo-Go

noreply@blogger.com (Sophie) — Wed, 16 Feb 2011 15:59:00 +0000

By Sophia

Not that I want everyone thinking about my armpits, but these are the sacrifices I make to serve you better.

I received a press release for a product called Deo-Go, which is supposed to remove deodorant stains from clothes. My husband and I refer to this as a T-shirt getting “pitted out.”

I requested a sample of Deo-Go to see if it could extend the life of my T-shirts/fitness wear. I can tolerate only so much pitting out, even if I’m just working out.

The challenge I presented this product was mighty-- two very old, very beloved souvenir shmattes—a white T-shirt from Cowgirl University that's about six years old, and an eight-year-old gold T-shirt from Skagway, Alaska. Both have been worn to death.

I used Deo-Go on one pit of each shirt, first spraying, then washing in OxiClean, then drying, and repeating.

Deo-Go works.

The results are more obvious on white T-shirt than the gold one, and I strongly recommend (as the directions specify) first testing Deo-Go in an inconspicuous spot on the garment. It did appear to very slightly lighten the color of the gold shirt. But considering the general disgusting factor of an eight-year-old pitted-out T-shirt, that’s no big deal.

I plan to start using Deo-Go on favorite T-shirts before they reach the revolting stage and set records for world’s oldest T-shirts still in frequent rotation.

Pretty obvious which side got the Deo-Go.

Don't forget, you can help support this site if you buy your DVDs and other products by clicking through to Amazon from here. For more information on Deo-Go, click here.

The Self-Compassion Diet

noreply@blogger.com (Sophie) — Fri, 14 Jan 2011 17:17:00 +0000

By Sophia

I did something radically different (for me) this morning.

Instead of wolfing a bowl of cereal while hunched over my computer—I’m busy, who has time to eat?--I closed my laptop, gazed out the window, and ate my shredded oats in yogurt one square at a time. I tasted it, enjoyed its crunch, and imagined its course from mouth to stomach.

Every time I felt myself tensing up (tick-tock, tick-tock, work is waiting!) I glanced at the clock. My little breakfast took all of six minutes. Which means I must finish off my breakfast cereal in two or three minutes, eating at my usual pace. Wow. Do I even chew?

I’m trying to learn mindful eating, and it’s not easy. But I have come to believe that really paying attention to our body’s hunger and satiation cues, to our food, and to our own cravings is key to having a healthy relationship with food. And that (along with exercise, of course) leads to a better body without a lot of deprivation.

That’s why I’m going off-script today to talk about a book called The Self-Compassion Diet: A Step-by-Step Program to Lose Weight With Loving Kindness, written by a colleague and Facebook friend, psychotherapist Jean Fain, LICSW, MSW.

Fain’s program is not a diet, but techniques to change your relationship with food and yourself. It has four components: mindful eating, self-compassion, social support, and hypnosis. (Fain, a teaching affiliate of Harvard Medical School, is a certified hypnotherapist. “No, I can’t make you act like a chicken,” she assures us in her YouTube Mindful Eating Trance video.)

The book, written in a friendly and reassuring tone, alternates theory and practice and is full of quizzes, case studies, guided meditations, “Thinspiration” sidebars, and, rather than an FAQ, NSQs: No Stupid Questions.

As the title indicates, self-compassion is an important player here--that is, not beating yourself up about food, or anything else for that matter. (In describing my usual breakfast pace, above, I first ended the paragraph by writing “And that’s gross.” But that’s not a nice thing to say about myself, and it’s counterproductive. If I’m so gross, will I bother taking care of myself? So I changed it. Self-compassion at work.)

I'm cherry picking through the book, finding ideas and inspiration that speaks to me. For a couple of days I kept a food diary of what I ate, when, my mood, and how hungry I was at the time. From that, I realized (to my surprise) how out of touch I am with my body’s hunger cues. One reason I eat fast is because I ignore my hunger until it hurts. Now, I’m trying to note when I’m hungry and take care of it with "delicious, nutritious food" before my stomach yells at me. (Next learning curve is stopping when I’m full.)

I’m also trying to eat mindfully. The operative word is “trying”--I’m not entirely successful yet, but that’s OK. Self-compassion again. I’m dabbling in the hypnosis part of the program, but I’m still a little tightly wound for that. I’m intrigued, though.

Mindful eating is something you could learn and practice on your own. But like any skill, professional advice and guidance is always useful because you don’t know what you don’t know. I like this book, and it’s already given me food for thought.

Jean Fain’s Video About Mindfully Eating a Twinkie

Give a Gift of Fitness 2010

noreply@blogger.com (Sophie) — Sat, 11 Dec 2010 19:26:00 +0000

By Sophia

Standard disclaimer: If you’re shopping for a gift, make sure the recipient wants a fitness DVD. Otherwise, it’s like saying, “Happy Holidays, Lardass.”

OK, now that we have that out of the way, here are some suggestions from my 2010 favorites. You can also check my suggestions for 2009 and 2008. Some of my oldest DVDs remain in frequent rotation. And you can never have too many, since staving off boredom is key to staying on the program.

Of course, you’ll want to package this gift with my fabulous Suit Up and Show Up T-shirt.

Cardio

I’m all about Dance Off the Inches: Country Line Dance Party these days. It’s just fun and if I really throw myself into it, I feel reasonably worked out by the end.

I should have known all about Billy Blanks, Jr.—inventor of Tae Bo. But I never did Tae Bo and I didn’t know about Blanks until this year, when his Dance With Me Cardio Fit and his Dance With Me: Groove & Burn crossed my desk. Much fun.

Strength

Though it’s aimed at beginners, done with gusto, intermediates will also benefit from Step-by-Step Strength Training with Petra Kolber. One of the many pluses of this DVD is that also provides sensible balance challenges.

Core Fusion Energy Flow Yoga is not for novices in fitness or yoga. It’s athletic, energetic, challenging and effective. Who knew a ten-minute workout could be so hard? (I also recommend Core Fusion Pure Abs and Arms because good upper body workouts are harder to find than lower.)

If you’re already a hardbody, or close enough to aspire to being one Personal Training With Jackie: Xtreme Timesaver Training is 30 challenging minutes of combined strength and cardio.