Confessions of a Former Perfectionist

Friday, September 2, 2011 0 comments


I'm watching the tide come in here atthe beach near my house on a lovely sunny afternoon, wishing I could be outside. Instead I'm at my desk typing, in my two-fingered way. (Yes, that's how I do it, using only my index fingers—"hunting and pecking," my mother called it.)

In front of me on the computer screen is an essay for my master's degree in fiction writing. I decided three years ago at age 49 that this was important. But somehow I forgot that going back to college meant I'd have homework, even in the summer.

At the moment, I am cursing at my laptop as I try to italicize book titles (no more underlining them, like I did when I was in college). The university expects the paper to be perfect. That's my advisor's word. Perfect. I thought no one used that term anymore—in preschool and in yoga class it is not allowed.

I don't believe in perfect anymore.

I used to. I spent my whole life, it seems, trying to be perfect. The perfect daughter, perfect student, perfect bride, perfect mother, perfect friend, perfect wife—not to mention keeping a perfect house, serving perfect meals and tending perfect chickens who lay perfect eggs.

I was raised to always do my best, with the understanding that my best was perfect, therefore anything less meant I hadn't done a proper job. Maybe this is why, when I had four kids under age 5, I served on the school board, directed a community theater production of Carousel, and still made pancakes every morning and gardened at 10 o'clock at night. (In Alaska, where we live, you can do that.)

Did I mention that in my free time I ran marathons? Saying this now makes me laugh out loud. At the same time, I read about mothers who did all this and were brain surgeons, too. I was only a staff writer who wrote obituaries for our town's weekly newspaper, and in a town of 2,400 there aren't that many.

But that job did, and does, challenge the way I saw the world. The best obituaries (and thus lives), I've found, are the ones about people who are quirky and loved, rather than perfect overachievers. Like Mildred, who, after her husband died in Texas, abandoned her home there completely. She came up to visit her friend Lola here in Alaska and never left. "She was a guest who came for the summer and stayed for 20 years," Lola said. Most of us knew very little of Mildred's pre-Alaska life or the reason for her abrupt departure from Texas, and we didn't much care. I loved her for the fiery-red leather pants she wore well into her 80s.

I never thought I'd be writing the obituary of my friend Guy. When he died of a heart attack while skiing at only 57, everyone was so shaken up that the local arts center was packed for his funeral. Guy fished just enough to pay his bills, never had indoor plumbing, and invited the whole town to his annual birthday party. He used to say, "If you want nice weather, make your own high-pressure system," and he did.

Compare that with the obituary I wrote where the highest praise anyone could offer about the woman was, "She kept her stove clean." That one worried me—I didn't want to be remembered that way.

Not long after that, I was invited to dinner at a new friend's rental house, where the gritty gas stove had seen better days. My hosts did not, as I would have, iron the napkins—we tore paper towels off a loose roll.

And instead of serving a meat and two vegetables, we ate tamales from napkins on our laps, which we assembled, laughing and talking, in a drafty old kitchen. I still recall it as one of the nicest evenings in one of the warmest (yet least "perfect") homes I've ever been in.

Of course I was aware that no one demanded perfection in my household but me. But still, I couldn't let it go. I couldn't help it. I thought it was my job, somehow, to make the world orderly and clean.

Tips to Make Your Diet Your Own

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Isn't it interesting how two people can eat the same way but get very different results? For example,  my grandparents enjoyed the same breakfast every day – two eggs over easy, two slices of bacon, half a grapefruit and coffee. My grandfather lived to be 92 and enjoyed low cholesterol levels while my grandmother passed away at 73 from heart disease and a massive heart attack. Several years ago, my parents decided to change the composition of their diet by slightly altering their macronutrient distribution. My father lost 25 pounds and my mother's weight stayed the same.
 
 
As Coach Nancy likes to say, "We are all an experiment of one" and because of that, what works for one may or may not work for another. Very few people share the same exact genetics, body composition,  lifestyle, or eating preferences. Approaching weight loss with a "one size fits all" eating routine can result in frustration and loss of motivation when our results don't match those of another. The best diet plan is the one that allows you to learn new eating habits and re-shapes your lifestyle in a way that allows you to meet and maintain the healthy weight you desire. If you are trying an eating approach that has worked for a friend or family member but leaves you frustrated by a lack of results, take a look at these tips to help you make your diet your own.

Determine your desired eating pattern. Some people find it difficult to eat a largebreakfast and make that a smaller meal in their day. Another person might find thateating several smaller meals and snacks throughout the day works better for them.  Both can be effective tools in weight management but it is important to know what eating plan is most desirable to you and your preferences. Once you determine your desired eating schedule, divide your calories and macronutrients up with that plan in mind.
 
Decide how much time and interest you can devote to meal preparation. For people that have the time and love to cook, an eating plan that includes a meal delivery service probably doesn't make much sense. For those that have hectic schedules and little interest in cooking that causes them to hit a fast food drive-thru frequently, it might be the missing link to meeting their goals. Consider if batch cooking and pre-portioning is an option or if crock pot/slow cooking meals orcreating your own frozen dinners are options you haven't considered but that might help you balance your time and your budget.
 
Have a plan to receive support, encouragement, and accountability. Supporters and cheerleaders increase the energy surrounding an activity. Knowing how much support and encouragement you need to keep your motivation up will help you know if regular face-to-face meetings are necessary or if online support will do the trick. Another aspect to consider is whether you offend easily. Virtual "friends" and accountability partners are wonderful but also require some interpretation and trust when it comes to finding the intent and tone of their written support and advice. What may be intended as a truthful "tough love" question or observation can come across as a put down when it wasn't intended as such. For those that get their feathers ruffled more easily, you may need to meet with people in the flesh where tone and reading body language and facial expression are easier instead of relying solely on an online support system.
 
Be realistic about social gatherings and dining out. For those that say they will never eat away from home again because they are on a diet or committed to healthy eating -- I say, I don't believe you and you are setting yourself up for failure. Life is full of social opportunities and what a shame it would be if you robbed yourself of the chance to enjoy the company of others away from home. Whether it is a potluck or sit-down dinner party, life celebration with family or simply a case of being short on time, eating away from home will and should happen. Be prepared with information and tools to help you make smart choices. No food is off limits butportion control and nutrient wise selections are necessary in any healthy lifestyle to reach and maintain weight goals, especially when eating away from home.
 
Know your diet weaknesses so you can incorporate them into your plan.Whether you love chocolate, French fries or pizza, trying to avoid those favorite foods can actually make you want them more. Develop a plan to include favorites as part of your healthy eating in the form of a reward for other healthy habits or choices. For example, I struggle with drinking water so I reward myself with my morning coffee AFTER I have had three cups of water. I also decided to make it part of my plan to select diet soda as a treat only AFTER I have met my eight glasses of water for the day. Of course, portion control is necessary even with this approach but it motivates me to do what I need to do before I do what I want to do. How about you, are their favorites you can build into your healthy living plan that can motivate you forward? Take an inventory of what those are and develop a healthy plan that makes them occasional treats that follow a newly developed healthy habit.
 
Set reasonable goals especially related to exercise. Regular exercise that includes cardio and strength training is important for good health as well as weight management. If you haven't worked out for years, jumping in to an intense 30 day program at the level of a military boot camp probably isn't a choice that will lead to long term success. Setting that plan as a long-term goal that you will attempt down the road makes sense but set up a plan of small steps that prepares you for it. The only program that is guaranteed to help you reach your weight goals is the one you will do consistently. The program that your friend or co-worker loves and completes regularly may not be right for you. Take a quick review of the types of exercise you enjoy and those you don't and build you plan around those that excite you and they will be guaranteed to work for you.
 
There is no magic eating plan, program, or product that is guaranteed to help you lose weight and keep it off. I know many of us want to believe there is but unfortunately that is nothing more than marketing hype. Trying to follow a plan or program that has worked for someone else through a one-size-fits-all approach is a path doomed to fail if it isn't something that fits into your lifestyle and preferences. Instead of giving in to the marketing campaigns or even the success stories of others and following a plan that doesn't fit your preferences and lifestyle, take a little time to make a plan that does. You may use a variety of tools, tips, and programs to build your individual program. When you do, and put your likes and preferences at the center, you are more likely to own that plan and make it work to reach and maintain your goals in ways you never have before.
 
How many weight loss plans have you started because they worked for someone else? What made you decide to try something else? 

Last Week's Healthy Headlines

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Why Gardening Is Good for Your Health

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gardening-weight-loss
Istockphoto
Gillian Aldrich started growing vegetables in her backyard three years ago, and she's now working on planting a bed of hydrangeas, butterfly bushes, rose campion, and—her favorite—pale-pink hardy geraniums along one side of her property.

As she digs in the garden, her 8-year-old daughter and 3-year-old son often play around her, sometimes taking a break to dig for worms or pick strawberries. Instead of just watching them, Aldrich is playing, too—"my kind of play," she says.

"When you sit at a desk all day, there's something about literally putting your hands in the dirt, digging and actually creating something that's really beautiful," says Aldrich, 42, a magazine editor in Maplewood, N.J. "There's something about just being out there that feels kind of elemental."

Aldrich isn't the only one who feels this way. Many gardeners view their hobby as the perfect antidote to the modern world, a way of reclaiming some of the intangible things we've lost in our busy, dirt-free lives.

The sensory experience of gardening "allows people to connect to this primal state," says James Jiler, the founder and executive director of Urban GreenWorks, a Miami-based nonprofit that provides environmental services and programs for low-income neighborhoods. "A lot of people [understand] that experience. They may not be able to put it into words, but they understand what's happening."

Working in the garden has other, less spiritual rewards. In addition to being a source of fresh, healthy produce, gardening can ease stress, keep you limber, and even improve your mood.

Here are just a few of the ways gardening can benefit your physical and mental health, and how you can start harvesting those benefits for you and your family.

10 Minutes to All-Over Toned

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mix-match-open

Go for the gold

From Health magazine

Get a more beautiful body in less than 10 minutes a day with these fat-blasting (and energizing) moves from trainer Erin O'Brien, who created the workouts for Olympic gold medalist and former Dancing with the Starschampion Kristi Yamaguchi's new DVD, Power Workout.

Choose a move for theupper body, a move for thelower body, and a move for the core, then do two sets using 5- to 8-pound dumbbells.




tricep

Upper body: Overhead Press with Rotation

Stand tall with feet hip-width apart and dumbbells crossed over each other in an X shape; hold dumbbells with both hands down in front of you. Engage abs and raise dumbbells overhead. Bend elbows to lower dumbbells behind head, keeping arms close to head; straighten elbows, then do 2 more overhead presses.

Lower dumbbells to right hip and rotate torso to right. Return to center, then raise dumbbells back overhead for 3 triceps presses. Lower to left hip, rotate torso to left, and return to center. Bring dumbbells back overhead for 3 triceps presses. Do entire sequence 8 times.


down-dog

Upper body: Triceps down dog

*More challenging

Get into push-up position with arms straight (don't lock elbows), feet shoulder-width apart, and hands directly under shoulders. Bend elbows to lower down as far as you can, then straighten them.

Lift your hips toward the ceiling as you push back into Down Dog position, pressing your heels toward the floor. Return to plank position. Do entire sequence 10 times.





squat

Lower body: Dead lift with squat

Stand with feet hip-width apart and knees slightly bent; hold a dumbbell in each hand with palms facing the fronts of your thighs. Tighten abs and hinge forward at the waist so your upper and lower body form a 90-degree angle.

Bend your knees and push your butt back to come into a low squat—don't let knees go past toes. Return to previous position (still leaning forward), then repeat squat 2 more times. Return to starting position. Do entire sequence 8 times.




lat-lunge

Lower body: One-legged lunge with lift

*More challenging

Stand with feet hip-width apart; hold a dumbbell in each hand with arms straight and palms facing in. Step your left leg out to the side, and bend your left knee to lower into a side lunge (keep left knee behind toes); hinge slightly forward at the waist.

Straighten your left knee as you lift your right leg straight out to the side—you should still be leaning forward. Return to previous position, then to standing. Repeat on the opposite side. Do entire sequence 10 times.





roll-down

Core: Roll-Up

Sit on a mat with knees bent and feet on the floor. Clasp the undersides of your thighs with both hands, then hinge back and lift your feet until your lower legs are parallel to the floor.

Roll down slowly until you're lying on your back with shoulders and feet raised; without pausing, use your ab muscles to roll right back up.Do entire sequence 8 times before lowering feet to the floor.







bike-abs

Core: C-Curve

*More challenging

Sit on a mat with knees bent and feet on the floor. Hinge back and lift your feet until your lower legs are parallel to the floor; bend elbows to bring your fists near your chin in fight position. Extend your left leg as you twist your torso to the right; return to center, then repeat on the opposite side. Do entire sequence 8 times before lowering feet to the floor.

Credit: Jay Sullivan




Your One-Day Fat Blast

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interval-walking-plan

Mix it up

By Susan Hall

7 a.m.

Interval training (alternating moderate exercise with bursts of intensity) increases fat burn by 36 percent. Try this 30-minute routine: Walk at a moderate pace 1 minute, walk briskly 1 minute, run at a moderate pace 1 minute, then sprint 1 minute; finish with 30 seconds each of lunges and squats. Repeat 6 times.








oatmeal-diet

Eat your oatmeal

9 a.m.

Enjoy 1 cup of cooked oatmeal topped with 2 tablespoons each of walnuts and dried tart cherries, and you'll get three flab-blasting powerhouses—metabolism-revving Resistant Starch (in oatmeal), which can help boost your body's fat-burning ability by 25%; slimming omega-3s (in walnuts); and belly-fat-targeting anthocyanins (in tart cherries).




walk-to-bathroom

Hit the lobby bathroom

9:30 a.m.

When nature calls at the office, take the stairs to a loo that's not on your floor. Walk a bit afterward, and you'll burn 40 calories total in 10 minutes.








exercise-at-work

Curl and chat

10 a.m.

Muscle torches calories, so build more by keeping a set of 5- to 10-pound dumbbells under your desk and doing biceps curls while you're on the phone. You'll burn nearly 20 calories in 5 minutes.

10 Best Workouts for Your Sex Life

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sexy-valentine

Sexy exercises

By Sarah Klein

It's no secret that exercise boosts your mood, jump-starts your sex drive, and improves your overall health. But that still doesn't always get you to the gym.

So what could be better than a workout that takes your mind off the fact that you're working hard to burn those calories? 

"Sexy workouts help us tune into our bodies in a sensual way, so we feel more receptive and more interested in sex," says Marianne Brandon, PhD, a clinical psychologist and sex therapist in Annapolis, Md.

Apart from doing the deed itself, these 10 exercises are the sexiest ways to break a sweat. They'll get your heart racing—in more ways than one!




pole-dance

Pole dancing

No longer just for exotic dancers, pole-dancing classes have sprung up around the country—and appear to be here to stay. Private studios and nationwide gym chains alike offer lessons, no experience necessary.

For women with flagging libidos, it can even act as treatment. "I often recommend this with my patients as homework," says Brandon.

Just don't expect it to be a walk in the park! Sessions can involve hours of strength work (how else do you stay on the thing if not for clenched muscles?) and sultry swiveling to upbeat tunes.



salsa-couple

Salsa lessons

Hit the dance floor for steamy salsa lessons and burn 200 calories in half an hour. You don't need to be a great dancer—classes across the country are full of people of all backgrounds and levels. Plus, a workout where you get to don a flirty dress and racy heels can't be bad! 

To really stoke the flame, grab your significant other and take a lesson as a couple. Studies show partners who try something new together reap big benefits both in and out of bed!





strip-aerobics

Strip aerobics (cardio striptease)

You don't have to look like Carmen Electra to test-drive her striptease-as-cardio workout plan. And don't worry—you don't actually take all your clothes off! 

This class is more about sexy, stripper-like moves than disrobing—although you can feel free to peel off a sweatshirt or T-shirt, if you want to.

While strip aerobics could still seem intimidating, devotees stress it's fun and sexy at any size or shape. Join a class where a choreographer can help you learn the steps, or slide into some fishnets and pop in a DVD at home—with or without an audience!




chair-dancing

Chair dancing

Chair-dancing workout DVDs seem to have been predominantly relegated to late-night infomercials. But there's a fitness gem buried even in this risqué routine. Gyrating and jiggling is highly encouraged—and the result is tight abs, legs, butts, and more. 

Many private studios are beginning to incorporate these moves into their pole-dancing or other sultry dance classes.

"I tell [patients] they can then use those skills with their partner at home; they can give it as a gift on Valentine's Day," says Brandon, author ofMonogamy: The Untold Storyand co-author of Reclaiming Desire: 4 Keys to Finding Your Lost Libido.

Which Helps You Shop Healthier: Pushing a Cart or Carrying a Basket?

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When it comes to healthy eating and weight loss, does the method you use to cart—or carry—your food around the supermarket really make a difference?
 
I hadn't thought about it much until I heard about an observational study published recently in theJournal of Market ResearchResearchers observed 136 people grocery shopping and found that those who used a grocery cart were more than three times as likely to choose healthy items versus unhealthy ones.

The explanation behind these findings gets a little interesting. Researchers theorize that bodily sensations—like holding the weight of a shopping basket—can influence your thoughts and emotions. They believe that the act of flexing your muscles to holding a basket influences people to choose instant gratification—like junk food. And that for some reason, pushing a cart with the arms extended or lengthened, has the opposite effect.

I'm not sure that I agree with this small study or the theory behind what the researchers observed, so I wanted to ask, which do YOU think results in healthier shopping habits: pushing a cart or carrying a basket?  
 
Personally, I shop with a basket 90% of the time. Since I only ever shop for one or two, I don't need as much food as a family might. But I also often purchase food from multiple locations, which means I never fill up a cart in a one-stop-shop sort of place. I start my weekend buying fresh vegetables and fruit (and sometimes some bread or eggs) at the farmer's market (with nothing but my own cloth bags to carry my food). Then I go to the grocery store where I use a basket. Very occasionally, we'll use a cart if our house is really low on food or we hadn't been to the store for a long period of time.
 
But my experience is that shopping with a basket helps me shop smarter. I can only fit into the basket what I need—the healthy foods on my grocery list. But if I have a cart, I can fill it will all kinds of impulse buys that might catch my eye, and I can also overbuy on food in general simply because I have the space for it. Not only can that result in food waste, but it also means there is a lot more food—and calories—in my house at any given time.
 
So overall, I disagree with these study results based on my own experience. I think a small basket allows you to stick to the essentials and doesn't leave room for extras or impulses like chips, soda, ice cream or other snack foods. No room for those means they don't make it to your house or into your belly. On top of that, I think a little extra "work" for my food is a good thing. I love to carry the basket through the store, and I never let my husband carry the groceries out to the car. I won't use a cart then either—I prefer to lift all the bags and flex my muscles a little more. Every little bit counts, right?
 
It's not that I've ever thought about this until now, or even that I use a basket on purpose to avoid buying other food, but now that I'm reflecting on it, it seems to result in that outcome—and I think that's a good thing. I won't be switching to a cart because of the suggestions of this small study (which also has some design flaws).
 
I realize that how others shop for groceries (with a basket or cart) may differ from what they think is ideal for making healthy choices though. Maybe you think a basket is better but you have to buy food for a large family, literally cart your kids through the store with you, or have difficulty carrying the basket. But what do you think actually results in the healthier habits, pushing a cart or carrying a small basket?

Cross Training in the Great Outdoors

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Once warmer weather rolls around, chances are you'll find writer Judy Waytiuk, 54, swimming in her backyard pool or riding her bike along the tree-lined streets near her house. She rarely goes a day without exercising, and especially treasures the summers she spends swimming laps at dusk after a day devoted to juggling phone calls, emails, and assignments.

But Waytiuk's love affair with exercise actually began in the winter—during the final months of 1995, to be exact. She'd finally begun, with the help of an antidepressant, to climb out of the depression she'd fallen into the previous spring. In a moment of inspiration, she strapped on her long-neglected cross-country skis. Out on the crisp, clean snow, her mood lifted. "There's absolutely nothing as beautiful as skiing along in the quiet of a wonderfully groomed park while the sky starts staining pink from the setting sun," she says.

Soon, Waytiuk was skiing four times a week for an hour and a half at a time. When the snow melted and the seasons changed, she simply went with the flow, relocating her workouts to the pool and dusting off her old, neglected road bike.

While Waytiuk's workouts are plenty vigorous, she says she's too busy enjoying the scenery to notice all of the effort she's exerting. "I love the air, the changing landscape, and the peacefulness of it all," she says. "It's glorious."

The take-away: Outdoor workouts might be more palatable for obvious reasons (like scenery and fresh air). But the real news is that you may actually burn more calories outside than you would indoors. Utah State University researchers recently studied a group of men and women as they ran on treadmills, around an indoor track, and along a scenic outdoor route. The participants reported feeling more revitalized and tranquil—and notably less exhausted—when exercising outside than they did indoors. Plus, they ran almost 15% faster outside than they did on the treadmill. However, they felt they were exerting themselves less, says Rick LaCaille, PhD, a psychologist at Duke University Medical Center in Durham, N.C.

Make it work for you: Try running in your neighborhood park or cycling on your local bike path. On the weekend, reward yourself by seeking out the best scenery (even if you have to drive a bit to get there). If you can't go outside, at least choose the treadmill closest to a window, surround your home stationary bike with gorgeous plants, pop a scenic movie into the DVD player, or tune in to the Travel Channel—anything to keep your mind off what your body's doing.

Cycling: A Tool for Goal-Setting

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Germaine Adams has ridden so many miles that it's easy to assume she's a natural cyclist. But she tells a different story. The 35-year-old Web developer struggled for months to make it up a particular hill near her house without feeling like she was about to die. Then, in August 2003, she bid on a training package from Carmichael Training Systems (the folks who train Lance Armstrong) at a charity auction—and she came away with a prize far more valuable than the $150 she put down that night.

Before beginning her six months of over-the-phone sessions with Carmichael coach Ashley Kipp, Adams would just ride when she could, armed only with vague hopes of losing some weight and getting more exercise. Kipp made Adams's goals more concrete, giving her a schedule of weekly rides (either outdoors or at a Spinning class) at intensities that gradually progressed in difficulty. Kipp also encouraged her to join a gym and start strength training.

It wasn't long before Adams began seeing serious results. Not only did she start working out six days a week, but she also felt herself getting stronger. One day she rode up the hill she had struggled on so many times before and thought, "This can't be the same hill—it's nowhere near as hard!" Adams saw the payoff on the scale too; since she first started working with Kipp, she has lost 55 pounds (and counting). Those successes gave Adams the confidence to set her own ambitious goal: Last September she completed a 100-mile charity ride—in one day.

The take-away: Fitness researchers, like Tara-Lyn Elston of Canada's McMaster University, speculate that the expertise a coach, trainer, or instructor brings to goal-setting can be a powerful motivator. Elston and her colleagues saw this firsthand in a study in which they asked 50 college students to perform a grip-strength exercise. After the first try, some were given goals for the next attempt; the rest chose their own. Those who had objectives set for them were about 40% more confident they'd achieve them than those who set their own.

Make it work for you: If you and your fitness program are on the outs, consider paying $40 to $80 for a session with a personal trainer or coach. First, though, talk with some of her other clients and find out if she has helped them set goals they've been able to meet, suggests Gregory Florez, a health coach in Salt Lake City and CEO of FitAdvisor.com. If you're lucky enough to have a friend or family member who's experienced in your particular area of interest (for example, if you want to run a 10K and your sister regularly competes in road races), she can help set your goals as well—and hold you accountable for reaching them.

Music Revs Up Fitness Walking

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Sophia Dembling had to practically force herself to put on her walking shoes before she started making tapes to accompany her workouts about eight years ago. With the precision of a scientist, Dembling, 46, carefully selected the songs to sync with the pace she wanted to keep on each of the four to six hourlong walking workouts she does each week. "I got absolutely hooked," she says. "I walk to the beat. It's like a direct route from my brain to my feet."

Now, whether she's trekking around her neighborhood or a nearby park, Dembling usually becomes so engrossed in her tunes that she forgets how hard she's working. Recently, she ditched her tape player for an iPod.

The take-away: It's pretty well established that, for many people, music can help make just about any workout more tolerable by diverting attention from a pounding heart and tired muscles, says Brian Focht, PhD, an exercise psychologist at East Carolina University in Greenville, N.C. And studies continue to demonstrate its effects. A group of Irish researchers recently monitored 15 men while they exercised on treadmills, first in silence, then while listening to the tunes of their choice. Music made all the difference: The guys upped their speeds by nearly 11% and burned an average of about 10% more calories, but said they felt like they were working only as hard as they did with the sound off.

Make it work for you: Choose whatever music most inspires you to get your feet moving, suggests Leigh Crews, spokesperson for the American Council on Exercise, noting that upbeat lyrics can lift your mood and bolster your self-esteem. Also, match the speed of the music to the pace of your workout. Crews suggests faster music (at least 140 beats per minute) for running, for example, and a slower beat for Pilates or yoga. If you don't feel like hunting down your own perfectly paced tunes, check out Healthy Living Hit Music, a series of walker-friendly CDs in 10 different styles (from country to Latin pop) and speeds (3.2, 3.6, and 4 mph), produced in partnership with the Cooper Aerobics Center in Dallas. Each CD ($14.99; mywalkingmusic.com) contains two 30-minute walking programs, each with a 5-minute cooldown. Or you can download songs from the site for 99 cents apiece to create your own mix.

 
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