The Body Image Hypocrisy

I watch the same morning news show on a fairly regular basis. This morning, the stories and their juxtapositions illustrated the biggest challenge we are facing when it comes to fitness: the body image hypocrisy.

A story about how a celebrity stays in shape (read: keeps her perfect body) after 40, the narrative running in the background as we watch her pose for a photo shoot in bikini bottoms and stilettos. The next story, the “magic mirror” in IKEA, asking women to rate how they feel when they look in the mirror. The vast majority of women choosing less-than-favorable options, and then being reduced to tears when the mirror says, “No, you’re good enough.” The next segment: steals and deals on anti-aging products for your skin. AND HAIR. Because now we have to worry about our hair looking old?

I see this happen with my clients. A woman felt great about her own progress, until she saw a 20-something former gymnast bend herself in half, every guy in the facility captivated. Her face fell, and she looked at her feet and said, “I’ll never look like that.” Others look disparagingly at their mid-sections and say, “it’ll never be flat…”

Underwear companies and cereal commercials try to empower us to be proud of whatever shape we are. Seems like a really nice thing, and I bought in until I realized they are still profiting from this perpetual feeling that no matter how hard we work, we will never be “perfect.” We won’t have flat bellies and toned whatever. But we’ll eat that cereal because it also suggests that if we do, we’ll lose weight.

The message is not to embrace your shape or your body. It’s to settle for it. The line is so thin and grey, but ultimately, we’re not getting at the root of the problem. We’re telling the 95% percent of the population who will never look like society’s ideals to settle. We’re the C students of body image. “Well, if this is the best you can do, then, we’re proud of you…  sorta.” 

But we don’t mean it. We don’t really mean it when we say, “You’re a size awesome.” Because the focus is still on the size. “You’re not a size 4? Oh, well, that’s ok… you’re a size… uhm… AWESOME!” It’s a false message of praise. Because those women are still being forced to focus on their size. It’s a constant reminder of what they aren’t.

I don’t have a solution. I don’t know how you change an entire society’s perspective, unless they want to change. Because we can say we’re all about embracing our individual shape, size, age, but we’re still buying anti-aging serums, we’re still buying gimmicky videos and pills and weight loss systems because they are tapping into this insecurity and “solving” it. We’re not shifting our focus to healthy living and healthy aging. We’re latching on to every false promise of weight loss. Gluten free, because you’ll lose weight.  Paleo diet, because you’ll lose weight. This serum so you’ll look younger. Don’t age! Don’t be fat! But if you are… well, it’s… fine…I guess.

Workout on the Go: Deck of Cards

If there’s one thing that nearly everyone brings on a family vacation or a weekend getaway, it’s a deck of cards. Now you can add a fun, simple workout to the games you play, and you don’t need to skip out on your fitness routines.

The game is simple: Choose an exercise for each suit. The number on the card determines the number of reps. Jacks, queens, kings, and aces are worth 11, 12, 13, and 14, respectively.  Jokers are wild, so you can do whatever you like with them. The goal: finish the deck!

Here’s a sample workout that uses no equipment: 

HEARTS:  body weight squats

DIAMONDS:  pushups

SPADES:  crunches

CLUBS: jumping jacks

JOKERS: 30-60 second planks

Accountability: The Jawbone® UP24

Accountability is a key component to successful life change. Some people choose a personal trainer or a life coach; others choose support groups, blogging, or other peer-supported environments. And some choose to simply hold themselves accountable, which can be the most difficult choice of all. Fortunately, there are many tools out there to help keep you accountable.

I have been using the Jawbone® UP24 for about three weeks now, and overall, I think it’s very effective. The UP24 app syncs right to my phone (which is Android, but it works with iPhone also), and I have everything in one place. That’s my favorite aspect of this device: one-stop shopping.

The device tracks three things: steps/activity, sleep, and food. It has its own tools for these categories, but syncs with many other popular apps, so if you’re already using one, it’ll simply sync up and you won’t have to do much. Setting it up is incredibly easy, as is charging and updating the software. It comes with a special USB device to connect to your computer, but communicates with your phone via Bluetooth.

The steps/activity tracker is very useful, and fun if you’re a competitive type. You set a step goal, and it’ll track all your steps, tell you the percentage you’ve completed, and even encourage you to up your goal if you consistently meet it. You can also set a stopwatch during exercise, and simply tell it the type of workout you did and the intensity level, and it’ll calculate your calories burned. It also tells you your resting burn, active burn, and then total burn for the day. You can also set timers to make the device vibrate, reminding you to get up and move around.

The sleep tracker is a real eye-opener (pun very much intended). Sleep is an integral part of living healthy, and so many of us sacrifice too much of it. When you can see the impact your sleep is having on your goals, it can be motivating to get into bed a bit earlier. It tracks the total percentage of your sleep goal, your deep and light sleep, how many times you wake up, and how long you’re awake.

The built-in food tracker is my least favorite. I do like that it gives you a “food score,” which is a score (out of 10) on the healthfulness of your food choices, but the actual food logging tool is not only hard to navigate, but it’s incredibly inaccurate on nutrition data. The good news is that it syncs with MyFitnessPal, which is a far better, far more comprehensive food tracker. UP24 also recently added a weight goal aspect to the food tracker, so you can set caloric intake. While it’s a bit disappointing to have to use an outside app for the most important component of healthy living, it’s not so inconvenient as to be a deterrent.

UP24 also gives you fun little tips, motivational messages, and even cautionary words every day based on your progress. Today it told me to be mindful of my 4.8/10 food score (in my defense, I’m on vacation), and to keep tracking to make improvements. It encouraged me to surround myself with healthy friends to increase my chances of staying healthy, and it challenged me to take 12,009 steps today to beat my 7-day average.

With the exception of a few minor annoyances, this was a worthy purchase. If Jawbone can clean up the food tracker database and make it more accurate, it’d be near-perfect. You can even sync it with your social media accounts to share your information with your friends and family. It’s versatile, inconspicuous (just looks like a cool bracelet), and user-friendly.

Happy tracking! 

Workout of the Week: Tabata

Tabata training is high intensity interval training using either one or a variety of cardio movements. Get an awesome cardio workout using tabata, especially when you're short on time. Just 20-30 minutes will blast plenty of calories and fat!
 
To create your tabata workout, you'll need a timer or a stopwatch.
Use 60-second intervals: 40 seconds of work, 20 seconds of rest.

Circuit 1: 10 rounds: Jump rope
Circuit 2: 10 rounds: Burpees
Circuit 3: 10 rounds: jumping jacks

*Tip: You can mix and match, alternate, or use just one movement. Choose your favorite or most challenging exercises to increase difficulty.

Variety: The Key to Staying Motivated

Staying on track with your fitness goals can be tricky. Although there are a variety of life ingredients that can distract you, one of the most toxic is boredom. Boredom gives way to skipping redundant workouts, cheating on redundant meals, and falling out of the good habits you've been working to create. Insure your motivation and dedication by changing up these elements:

• Goals: You shouldn't just think about your big-picture, end goal. You also need to think about the milestones in between. If your end-goal is to lose 20 lbs, set a goal to the first five, and make sure it's realistic. Don't set a goal to lose 5 lbs in a week. It's not realistic or healthy. You should also set goals beyond weight loss. Set goals for strength and fitness, too. For example: hold a plank for 1 minute; run a mile without stopping. 

          My current fitness goal: To do an unassisted body weight pull up.

• Workouts: Taking the same classes, using the same equipment, or following the same program day after day has various negative effects on your progress. First, it gets boring. Second, your body gets used to it and you get fewer results for your efforts. Changing up what you're doing and how you're doing it is critical. Change things up every 3 to 4 weeks. There should be some constants in your workout to track your progress, but where you can change things, you should. Do different types of cardio, try new/different exercises, mix and match them... the more muscle confusion, the more results!

          My variety in workouts: Mixing up the cardio exercises in my tabata workouts.

• Food choices: Eating the same things day after day is a sure way to find yourself cuddled up on the couch with a bag of chips. Find new and different recipes, try foods you've never eaten before, and eat seasonally. Fruits and vegetables that are in season tend to be more flavorful. Don't be afraid to eat something new. The worst thing that could happen is you don't like it. Have fun and be creative with your healthy diet. 

          My favorite seasonal food: Spaghetti squash.

• Music: As silly as this may seem, your playlist could actually be holding you back. It can become as routine as that class you've been taking for 2 months. If music is what gets you going, make up several different playlists for different activities. For high-energy cardio, choose songs that really make you want to dance or move. For weight training, choose songs that inspire you to work hard. Seek out new music, ask friends for suggestions, and keep your playlist as fresh as your workout.

          My mixed playlists: Dance/pop music for cardio, hard rock/metal for weight training.

• Partners: Find friends or relatives who have similar goals to yours. Plan to workout together on some days, while on others enjoy the time alone. Having a partner exponentially increases your change for success. You motivate and encourage each other, and you bring different ideas to your short- and long-term plans. 

          My favorite buddy workout: Legs and core with my trainer. 

 

Overcoming Cravings

Cravings can be one of the most powerful adversaries against weight loss and healthy eating. They can strike mid-day as your energy levels drop, in the evening when you're winding down, or during times of stress. They can disrupt your day, your concentration, and "undo" your entire day of "being good". In order to beat your cravings for sweets or salty treats, you need to understand where those cravings come from.

In the past, our bodies would respond to a lack in a specific nutrient via cravings. It is the body's alarm system that something is low or lacking. But in our modern-day society, we have access to all the essential nutrients our body needs, particularly with foods being enriched and fortified, and access to vitamins. Therefore, your cravings are likely behavioral or psychological (but if you crave healthy foods, such as spinach or bananas, eat them!). Rather than looking for "healthy" ways to satisfy bad food cravings, you can put an end to them altogether.

Eating balanced, nutrient-dense meals and snacks throughout the day will keep you nourished and satisfied. If you're not eating enough throughout the day, you'll find yourself hungry, particularly in the evening, which leads to craving and overeating. You're so hungry, you're thinking about something unhealthy and indulgent. The first step toward healthy eating is a complete, well-balanced breakfast, followed by a meal or snack every 3-4 hours. A good pattern to follow is the 6-9-12-3-6 model: 6am breakfast, 9am snack, 12pm lunch, 3pm snack, 6pm dinner.

When your body has everything it needs, it is likely your cravings are coming from another place: your imagination. According to a 2010 study by The Association for Psychological Science, "mental imagery may be a key component of food cravings — when people crave a specific food, they have vivid images of that food....As we are imagining a specific food, much of our brain power is focused on that food, and we have a hard time with other tasks." We can see this in food advertising, which shows vivid, appealing images of food that can trigger your cravings.

Conversely, have you ever noticed when you're fully engaged in a task or a project you "forget to eat"? Cravings tend to strike when we are bored or dissatisfied with whatever activity we are engaged in. We look to food for entertainment, comfort, and joy. Finding something else to do or focus on can make these craving disappear. Pick up a book, go for a walk, or tend to a task on your "to do" list. You'll find the distraction/disruption of the craving will make it disappear.

Are you simply used to settling down in front of the tv with popcorn? When you find yourself wishing for chocolate or chips, ask yourself if you're actually hungry. Old, bad habits need to be replaced with new, good habits. DVR your television programs and do something else in the evenings. Read, craft, meditate, stretch, or call a friend.Train your brain to not expect that evening snack. If you share this struggle with a friend, make a no-snack pact! Keep a calendar, and set a goal. If you can go x number of days without indulging in unhealthy snacks, treat yourselves to something (non-food related!): a mani/pedi day, a movie, etc. Work toward a goal and reward it when you meet it.

Being mindful of your food behaviors and creating new habits is the most effective, long-term tool against junk food cravings. It also doesn't hurt to see your pants fit a little better when you trade chocolate for a nice chat!

Workout of the Week: Build-A-Booty

Whether you have a big butt, flat butt, or no butt at all, these awesome exercises will perk, tighten, and strengthen your backside! 

30 jumping jacks
20 lunges
10 squats
10 plie squats
20 side lunges

20 glute kickbacks
15 short bridges
10 side leg circles
20 glue kickbacks
15 squats
10 plie squats
20 jumping jacks

Tip: Adding weight to squats, lunges, and bridges will increase the intensity and effectiveness of this workout!

Exercise Disguised as Family Fun

Parents often cite a lack of time as one of the reasons they can't work out. They have kids who need attention, or they feel guilty taking time for themselves when the demands of life already keep them away from their quality kid time. But there's ways to get moving while spending family time. Here are 5 suggestions to burn some calories while making great memories.

1. Tag! You're it!: Tag is a great game for kids of most ages. Chasing each other around the yard or a park is actually interval training in disguise. The stop and start bursts of cardio is a great way to blast some fat. Playing tag for 60 minutes can burn 300-350 calories.
2. Go digital: For older kids who think tag is lame, there are dozens of exercise games for your video game consoles. Boxing, UFC, and customizable workouts are available for virtually all game systems, and many offer competitive play. Cardio boxing can burn more than 500 calories in 60 minutes!
3. Just dance: Although there are dancing games available, you don't need a video game console for this fun activity. Put on upbeat, fun music and just dance! Make playlists together, make up a dance routine, or put on a show. Dancing for an hour can burn 300 calories. 
4. A hop, skip, and a jump: Jump rope and hopscotch may be old-fashioned, but kids love to jump, and lucky for you, these activities are plyometrics in disguise. Plyometric exercises ask the muscles to expand and then contract "explosively", exerting maximum force in a short time. Even if you jump rope slowly, you can burn more than 500 calories in one hour. To make this type of activity more appealing to older kids, draw a 12-box grid on the ground with chalk (or on the floor with masking tape for indoor play), and number the boxes. Take turns calling out numbers that the "jumper" has to jump to. Challenge yourself by jumping on one leg, rapid number calling, or instituting a "no edges" rule.
5. Put me in, coach: If your kids play sports, ask them to teach you/coach you on what they are learning during practices and games. Have them put you through the same drills and routines they do with their coaches. It'll engage their memory, improve their performance, and get you sweating. Depending on the activity and intensity, you can burn anywhere from 200 to 500 calories in an hour. Even an hour-long game of catch will get you a 150-calorie burn.

In Defense of Maria Kang: An Open Letter to American Women

Dear Women of America:

There has been tremendous backlash against Maria Kang, a fitness enthusiast who has come under harsh criticism for her Facebook profile page, which showcases her body and asks "What's your excuse?" I saw this story on Good Morning America today and I was truly appalled at the report. Women, particularly mothers, across the country are calling her a bully, and saying Ms. Kang is exactly the reason we have poor body image. While Ms. Kang has issued an apology (which she shouldn't have had to do in the first place), it is my intention to bring about a discussion and talk about the real problem we face when it comes to body image.

I understand your anger. I understand your frustration at being bombarded with images of "perfection", the media constantly feeding us the message that thin is the only way to be beautiful, and that if you aren't a size 2, you are not up to standard. I understand the vicious cycle we find ourselves in, scrutinizing our own bodies the way gossip columns and rag mags scrutinize celebrities. "Is that a baby bump or some belly fat?" "Worst Beach Bodies of 2013!" It's disgusting and frustrating. But there's a difference here.

Ms. Kang's physique is healthy and strong. She is not rail-thin, she doesn't have bones protruding from her skin. She is a fitness enthusiast, and she is joining in the fight against obesity and ill health that is plaguing our nation. We no longer have time to think about the superficiality of all of this. We are a nation dying from obesity and obesity-related illness. Ms. Kang's own mother suffered because of her weight, and she doesn't want her boys to go through that. She wants to be fit and healthy for her children. Don't you? Don't you want to live a long, healthy life and watch your children grow?

Her rhetorical question, "What's your excuse?" brought about your rage. But is it because she's a bully, or because she's right? Maybe you already know you're not living the healthiest lifestyle you can. How can you justify lashing out at a woman who is promoting healthy living? As long as someone looks the way we want her to, she can send that message, but if she's too fit, she's attacking us? Why can't we, as women, unite and support this message? She's not saying she is the standard. She works toward her own standards. You can do the same. You can decide where you want to be, and it doesn't have to look exactly like her. But it should be the best version of you that can ever exist, and the only thing standing in the way of that is you. You're angry because she's right, not because she's mean.

As the women of this country, we have to start fighting the right fights against negative body image, sexuality, and role models. I would rather the young women in my life look up to someone like Maria Kang before someone like Miley Cyrus, Lindsey Lohan, or Rhianna who send terrible images about body type, lifestyle, and sexuality. We should celebrate women who work hard to be leaders in healthy living. We should be working toward teaching our children to be active, fit, and healthy. Get over your insecurities about how you look. Maria Kang isn't calling you fat or lazy. You already feel that way about yourself. Either you want to fix it or you don't. If you don't want to fix it, you shouldn't care about her in the first place. But if you do, then we're right back to the beginning...

What's your excuse?

Sincerely,
A woman whose life has been enriched through fitness

Avoiding Weekend Pitfalls: The 80/20 Rule and Other Tips

"I am so good all week, but then the weekend comes, and I blow it."

We've all been here, wanting to enjoy ourselves with our friends. Not wanting to be the "lame" one who orders a salad and water. We've seen tips on things like "only eat half" or "ask for a doggie bag right away." These make us feel just as lame as ordering a salad. But there's good news: you can enjoy yourself worry-free. It all depends on your efforts the rest of the week.

• Employ the 80/20 rule: The 80/20 rule says your food and fitness routine is spot-on 80 percent of the time. So if you're working out 5-6 days/week, and you're eating the way you should, one meal on one day won't do any damage. But a whole day of "cheating" will quickly unravel your good habits and determination.
• Peep the menu before going out: If you'd still rather stay on track (go you!), check out the menu online before going to the restaurant. Most places have their menu online and often include nutrition information. You can make a better choice before going, which will help you avoid ordering something terrible, or will allow you to enjoy a shared appetizer or dessert with less guilt. 
• Learn the buzzwords: If you're not sure an item is healthy, look for words such as grilled, broiled, and blackened. Things that are in cream or butter sauces (that includes dressings!) tend to be very high in fat, so look for items topped with things like chutney, veggies, or vinaigrette. Fried is always a no-no, even if it's a healthy item, or if the claim is "lightly" fried. Fried is fried. 
• Share dishes: Chances are, your friends are well-aware of your goals, and they may even have the same ones. Ordering a few items to share allows you to feel that sense of indulgence, but you'll eat less. If you have the same goals in mind, you might even order healthier options to share!
• Plan other activities besides dinner: Getting together for dinner or drinks is easy, and, naturally, fun. But if you and your friends put your minds to it, you could find a variety of other activities to do together. Go dancing, but skip the dinner, for example. It's more economical, and you'll get the full benefits of a night on the dance floor. Bowling, roller skating, and other activities are a blast,create great memories, and make it much easier for you to stay on track with your fitness and weight loss goals.

Why I Am a Fitness Professional

Since puberty, I have always had a minor battle with my weight. Always bordering on the side of "thick", I gained and lost the same 10-20 pounds for years. I joined countless gyms, tried countless diets, and never stuck with anything long-term. I continued to gain and lose the same weight over and over, only I gained a lot faster than I lost.

In 2009, my world crashed down. My family was devastated by a tragic loss, my marriage was beyond repair, and I was in severe financial crisis. I gained another 30 lbs. On the morning of my brother's wake, I couldn't button my black pants. The button wouldn't even get CLOSE to the button hole. No amount of sucking in would do it, and on this particular day, being able to breathe was paramount. I drove to a nearby clothing store and bought the biggest pants I'd ever owned.

After I found my way back home, and started putting the pieces of my new life together, I decided to get serious about my health. The loss of our eldest sibling at such a young age made every moment going forward seem critical. I would not have a forever. None of us do. The youngest of our siblings has been a fitness professional for more than a decade, and so, I sought his advice.

He put together a workout plan for me based on my goals and the amount of time I wanted to spend in the gym. He made it simple to follow, and it was fun. It was something I was able to modify on my own as needed. Then I reconnected with an old friend who convinced me to train for a half marathon. In my new-found urge to improve my life, I embraced it. And I ran the More Marathon for Women in April 2010. I ran 13.1 miles in 2:20. I'd never run a day in my life before that. I got my body weight down more than 30 pounds, had muscles I'd never seen before, and felt stronger and more spectacular than ever before.

Then I began working with a personal trainer twice a week. My trainer pushed me past my doubts, showed me my limits were far higher than I thought, and that my body can do things well beyond my expectations. During that time, I lost my job. Tearful and anxious, I went to our session, told my trainer what was happening, and she said, "Why don't you do this?" She convinced me the idea I'd been tossing around for some time was a good one--that I was the right kind of person to be a trainer. I began the certification process, and here I am.

I am a trainer because fitness is the reason I have the quality of life I do today. Investing in my health in a serious way and for the right reasons changed everything for me. It made me a stronger, healthier, more confident, happier person--who happened to be thin and in good shape. "Getting thin" doesn't usually last. "Changing my life" makes all the difference.   Learning this was poignant for me, and it's something I want to pay forward to my clients.

You Are Not a Number

I shared with you how my fitness journey began. One lesson in particular I learned the hard way: Don't get caught up in the numbers.

When I started my fitness journey, I rarely got on the scale. I just worked at it. I saw progress in my clothing. My jeans got bigger. I got to the point where my dress pants (a size 8) were just too big. So, I go shopping at my favorite store, and I grab the 6, because they are likely the right size. But, just for shits and giggles, grabbed the 4 also.

They fit.

REALLY? 

I take them off to check the tag. Maybe they were mismarked.

Size 4. Taille 4.

Confirmed in TWO languages!  I squeeee’d! I text all my girlfriends, my mother, my sister. I did a little dance. I wanted to wear the pants out of the dressing room, and run up to everyone, saying, “Know what these are? A FOUR!” and then wiggle my behind and flail my arms.

I perceived this as a moment of triumph.

Fast forward 8 or so months. I had, very slowly, put back on somewhere between 10 and 15 lbs. I did battle with these pounds. I grew frustrated that I’d grown out of my fancy 4s. I got on the scale, and found I’d crossed the “never again” number. And I passed it by 3.5 lbs. It enraged me. Threw me into a tailspin. I had an even harder time getting control of my habits after that.

Then I came to an astounding revelation: Prior to the size 4 party in the dressing room, all I knew was that I loved the way I looked. I loved the way I felt. I loved my progress. I was proud. I was strong. I was amazing. I had no idea what size I was, and I didn’t care, because look at me!!!

Once “size 4” was added into the equation, that became the standard. The rule. I wasn’t going to deviate. Now I wanted my jeans and my skirts to have a 4 on them, too. FOURS FOR EVERYONE! The further away I got from that 4, the more I beat myself up. My mindset went from pride to poison. I’m failing. I’m gaining. Stop it. The pants. They’ll fit in two weeks. It's only 5 lbs right now. Work hard. Eat perfect. Run harder. Lift heavier. It's 8 lbs now...Whatever. Forget it. It's never gonna happen again.


Everything I ate that was “bad” made me feel guilty. I spiraled. Size 4. So far away. I’ll never get there again. Whatever, fuck it, I’ll just get fat again. But I refused to buy bigger pants because that was the ultimate failure, the sign that I’d lost. Another friend told me she had everything from 8s to 0s in her jean collection. That idea literally made me panic. NO. I AM A FOUR.

I let someone else’s standards dictate how I perceived myself. I took a 10-lb weight gain and turned it into a crisis because I became obsessed with a number on a pair of pants, which, ridiculously enough, is not even a universal number. Every single women’s clothing store sizes their clothing differently. I’m still a 4 in another store (and probably a 10 in another store), which should have set my mind at ease. But it wasn’t those pants. THOSE pants are a 4.

These are not my standards. They shouldn’t be what set the bar. The goal shouldn’t be to get back to that number, but to that mindset prior to 4’s entrance. I felt spectacular. I looked the best I’d ever looked. That needs to be the goal. The standard. None of the numbers should matter. It has to be ok to have a range of sizes in the closet. As long as it fits well and looks good, who cares? I’d lost 30 and kept it off for a long time. I can lose 10 again. Or maybe not. Maybe I’ll just work on getting to a point where I want to run up to everyone in the store, while I’m buying pants, wiggle my behind, and say “I have no idea how much I weigh, and I look AWESOME in whatever size these are!”

How do you feel about your goals? Do you fall into these traps? Let's talk about it!

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