Author Archives: caitlinburke

Oprah, Weight Watchers, and “Impossible”

Ready to head back? Cartoon by Robert Leighton (2003)

So Oprah is on Weight Watchers. She recently bought WW stock, which then appreciated like gangbusters, so she has that going for her, which is nice.

I’m seeing a lot of posts chewing over this news, many with disappointment and general comments about the “impossibility” of losing weight. Even if you are Oprah, and rich, and capable, and surrounded by opportunities for help and support.

It’s not impossible to lose weight, but it’s difficult, frustrating, and draining to do things you dislike for reasons that are tied to sadness. If you are mired in a belief that “inside every overweight woman is the woman she knows she can be,” then your framing is your prison. Because if that woman is “inside” you, she IS you.

You can’t take good care of something you hate.

Acceptance in its various forms is often denigrated as passivity, as giving up, as the sweatpants and pint of ice cream of the soul. But sweatpants and ice cream are a perfectly enjoyable part of anyone’s life, and then you put them away, have a good night’s sleep, and get dressed for work and have an apple or whatever and life goes on. You can choose to make a habit of healthful living, and you can choose to make a habit of self-care and enjoyment, too.

Ultimately we are what we repeatedly do. If you keep punishing yourself for some notional failure, trying every 30-day fix out there in hopes something will stick, what will stick is restless program-hopping and the sense of failure. Give yourself the gift of walking away from that. Don’t try to change everything at once, but instead choose one small thing and practice it until you don’t have to think about it anymore. Then build on that track record of success.

I blogged about these issues for a year at Starter Steps. Here is a little more about how to make changes with more confidence, and how to think about which changes to focus on. Give yourself time, treat yourself the way you would like to be treated, and you can make changes that make your life better.

“Ready to Head Back?” by Robert Leighton (2003)

“Move More” Is About More Than the Obesity Epidemic

doughty-lumbersexual

White men have been fretting about losing their *mumble*something* for at least 100 years. (Nitpick: I guess ‘lumbersexual’ is a play on ‘metrosexual,’ but it sounds too much like homo/bi/heterosexual to me, possibly because it’s so compatible with the hypermasculine archetypes in the gay community, so I keep thinking the lumbersexuals should be the ones lusting after these Bunyanesque figures.)

As silly as this particular instance is, I feel like this might have a useful connection to other conversations, like boys doing worse in school as more schools do away with recess and popular — and sometimes data — support for stereotypes like men being more likely to die doing something stupid.

As a society, we have recently been putting too much emphasis on sitting quietly (or at least being reasonably orderly) — first, explicitly, with public schools, designed as a method for pre-training a ready workforce, and even more so in the last century as the manufacturing economy gives way to cubicles as far as the eye can see. Women have an advantage in such constricting environments by being socialized to “go along to get along,” but it shouldn’t surprise us when men, who retain “boys will be boys” socializing in spite of these macro changes in our social environment, have more trouble “adjusting.”

I’m not advocating going along to get along — I think rejecting that expectation is healthy, and it’s explicitly a form of privilege to feel free to reject it. I feel like we are seeing a wide range of signs that are telling us we need to move more, do more hands-on activity, inhabit our environments more actively. Women, too! We just don’t have the handy stereotypes to model on.

The Atlantic article goes on to explain that the romance of the lumberjack image was deeply at odds with the hazardous and tenuous life of actual lumberjacks, especially as the industry expanded. Logging remains one of the most dangerous jobs in the United States, a lot of risk for barely $35k a year. This makes the appeal of the mythos greater, of course, rather than less — however you feel about logging today, the historic image is one of honest work to help build a growing nation. Even for people who also enjoy knowledge work, that is a powerful draw — getting up, getting your hands dirty, having a physical object to show for it, a feeling of righteous exhaustion, all in the service of something tangibly useful. You don’t have to wear plaid to split wood, and you don’t have to split wood to enjoy making things. We clearly yearn for more than cubicle life, so let’s make sure we get out more.

The Perfect “Body”

vs-perfect-body

What are we to make of a campaign image like this one? Victoria’s Secret is of course well aware of the politics around terms like “perfect body,” and I am sure it is at least as well versed in the intricacies of Dove’s “Real Beauty” campaign as the people who created it. (VS might be reading too much into negative media and critical responses to Dove’s campaign this year and last, too, though.)

I don’t even have the energy to be outraged by this kind of advertising. It seems self-evidently prescriptive, unkind, and elitist. It would be a great jumping-off point for a university seminar on advertising or internalized sexism — beauty standards seems too obvious.

But it is very hard to see this kind of imagery as anything other than a deliberate taunt. Apparently “the perfect body” (by Victoria) comes in several color ways (as any well-developed product line does) but, judging by the different types of bras listed beneath the models, is one that varies primarily in a woman’s preference for displaying her breasts.

Then again, what else should we expect from the promoter of the world’s most expensive bra?

UPDATE, November 10: Tagline changed to “A Body for Every Body,” but the art is exactly the same. So now instead of saying their waifish models are “perfect,” they are actually claiming they represent “every body.” This is worse, a truly remarkable display of tone deafness.

abodyforeverybody

Dear Trainers, Please Stop

jen-sinkler-lwf
Jen Sinkler prefers actively planning her lifting routines to incorporate cardio conditioning, rather than splitting out cardio and lifting, and she has developed a host of circuits to help others get this all-around benefit, too. Similarly, cardio athletes (like me!) who choose heavily resistance-oriented sports like rowing and swimming combine our enjoyment of cardio with a great full-body strength workout.

Please stop saying “No cardio, just lifting!”

Trainers who focus on resistance training like to use this as a sales pitch. Sometimes they even claim that cardio is harmful, but the more honest among them simply say, hey, cardio is not for everyone (and I’ll get to that later), so we’re just going to lift, because it’s just as good.

Here is the reality: when lifting is just as good as “cardio” for overall health, it’s because it includes cardio.

A good cardio (aerobic) base is, like a good strength base, essential to good human health. Both contribute to various aspects of health: respiratory health, hormonal balance, blood sugar stability, sleep regulation, bone density, mood regulation, and of course heart health — because who cares how good your nutrition is if your heart can’t pump the nutrients through your body?

How do you know you’re doing cardio? Listen to your heart. The aerobic exercise “zone” is estimated to be about 75% of your maximum heart rate, so roughly 140ish for many people. That’s a good place to be for healthful exercise, and roughly the level of effort where you can pass “the talk test” — have a conversation while exercising. You also get health benefit from any level of exercise around 100 heartbeats per minute or more. So wear a heart rate monitor and see what your average heart rate is during an activity you like to do for a half hour or so — like walking or a weights session at the gym. If it averages over 100, you’re doing cardio.

Some trainers will say, “I’m not talking about that! I’m talking about endless hours on the treadmill or elliptical! That’s cardio!” Look, I get it — you don’t enjoy that. I don’t either, for what it’s worth. But you don’t get to make a pile of things you don’t enjoy and call it “cardio.” Because cardio already means something. And not what its detractors say it means — which generally boils down to ineffective training combined with poor nutrition.

Triathletes and ultra-distance athletes, the ultimate cardio athletes, don’t just lean on treadmill rails for a half hour, read the machine’s calories-burned count, and go to Starbucks. And, no matter how much (or little) time you spend on exercise, neither should you. Mix it up — alternate a little faster and a little slower — and use your balance. Try different machines, if you like machines, or walk more during the day. Take a strength-training class. Heck, do a little bit of all of it. If you’re not a competitive athlete, the exact workout you do is much less important than being active — regularly — and being attentive to what you’re doing while you’re exercising. And eat right — that means protein, vitamin-rich foods, and enough. Undereating just leaves you run down, and tears down the important tissues you need for health.

Here are some examples of cardio:

  • Running
  • Swimming
  • Cycling
  • Rowing (sport or just in a rowboat)
  • Dancing
  • Walking
  • Climbing stairs
  • Flipping tires
  • Martial arts, from fencing to MMA
  • Gardening
  • A brisk lifting session in any strength disclipine
  • Yoga
  • Scrubbing floors
  • Shoveling snow
  • Calisthenics
  • Sled drags and sled pushes
  • Hiking
  • Canoeing
  • Skate-, surf-, snow-, or wakeboarding
  • Table tennis
  • Volleyball
  • Badminton

Don’t like running? Don’t run. Hate the elliptical? Don’t even look at it. Hate cardio? I doubt it. Almost every person I’ve heard say they “hate cardio” has also said — sometimes in the very same breath — that they love a good hard workout. And that’s cardio.

There is one thing that the more traditional cardio activities will do much better than just lifting weights faster (or with better management of rests), and that’s make you good at cardio activities. You won’t come away with from a brisk, athletic lifting-only program being able to run a fast mile or run for a half an hour straight. (Same way doing some basic strength training won’t turn you into a powerlifter.) This seems like a non-issue to me, but you will hear a lot of people list benchmarks like that as “what it means to be fit.” They’re wrong, too. That’s a particular form of performance, but basic fitness is really basic, and is not really defined by numbers of pushups, percent of bodyweight lifted on a barbell, or 3-mi run time. Advanced fitness is like any other kind of advanced example of something that fits well or is fitting: dependent on the context.

Basic strength and basic cardio conditioning are a foundation for health and for training performance, and it’s OK to prefer one and be “just OK” at the other. I sometimes wonder if that’s part of the sticking point for “no cardio, just lifting!” advocates — so many of them act as if every exercise has to count and has to be focused on a goal of excellence or at least progress, and they can’t tolerate the idea of doing something they aren’t good at and don’t want to take the time to be good at. So I’d like to offer another piece of advice that has been helpful to people training athletics for ages: leave your ego at the door.

It’s OK to have fun. It’s OK to do stuff you’re not great at. It’s important to eat your vegetables, and it’s even better if you can find vegetables — or recipes for them — that you really, deeply enjoy.

So how about a new pitch? One that has the advantage of reassuring people interested in strength training, that is not actually insulting to perfectly enjoyable other sports, and that, you know, describes what you’re offering? Get a great full-body workout with barbells! Or kettlebells, or whatever. It’s not that hard to just sell what you’re selling — instead of going out of your way to tear down something else.

Paul Ford Builds It

And almost 2000 people show up immediately.

If you are respectful of others, you will be welcomed, and people will be excited to see your web pages and to meet you. This is not a special characteristic of tilde.club; this is a basic characteristic of decent humans that somehow has become atypical on the Internet.

I got online in 1992, and this piece is making me so nostalgic, even though everything about what he made sounds distinctly nicer than most of what I encountered then. Wait, is that what nostalgia is? Being suffused with a sense of what the good old days could have been if they actually had been good?

Men’s Health and the Foam Finger

So this happened.

mens-health-twitter

The article is short:

The Secret to Talking Sports with Any Woman

The things that interest you are unlikely to interest her, but you can still make a connection; here’s how

Not all women share your passion for sports, in case you hadn’t noticed. The reason? They need story lines.

“Most women don’t care about stats,” says Andrei Markovits, Ph.D., coauthor of Sportista: Female Fandom in the United States. So while you’re enthusing about Dominic Moore’s scoring record, she’d rather hear about how he supported his wife’s battle with cancer—and even took a season off from the NHL at the height of his career. Treat your heroes as people and not just players on a field, and you’ll suck her in.

Just don’t expect her to wear the foam finger.

My gut response is “why are you trying to sell me something I don’t care about? Why are you trying to talk to me if we don’t share any interests?”

I guess the real question is, “Why do we think it’s normal and OK that men and women who are intimate can somehow fail to share interests?” In fact, why do we even think it’s true?

But the worst part of this whole thing is that the advice about bringing a story into it is actually pretty good — the writer just chose an awful story.

Humans love stories.

Male humans. Female humans. Juvenile humans. Adult humans. Story has been a defining passion of humans for as long as we could record … anything.

And that applies to the most passionate statistics-collecting baseball fan. I don’t know a single one who’d claim it was just a bunch of numbers — for them the numbers tell a rich tapestry of stories over generations, stories about struggles and careers and disappointments and triumphs. And that’s no mere asterisk in that table! THAT’s a whole other story!

So tell her a story! Don’t try to dig up some trivia YOU don’t care about but are second-guessing she will. Tell her the story YOU see unfolding. Tell her how you fell in love with the game, how many happy memories you have going to see it played. Tell her about career-high and career-low events you witnessed or followed.

Maybe she’ll even want to know more! She may ask how a game progresses — pretty much no one cares about a sport they can’t follow. Use that opportunity to challenge yourself to think about the big picture instead of getting bogged down in a rabbit warren of little rules. At least at first.

Who knows? Maybe you’ll end up having something in common after all.

More Starter Steps

I’ve been having a good time working on my health blog, Starter Steps. I started it at Tumblr, because I already had a blog there about overlapping issues, and I am mirroring the posts using WordPress, because it can be easier to use for the reader.

As I’ve talked to people about exercise and eating, I’ve heard about a lot of different struggles — getting good information, fitting better habits into their schedules, trying to do the right things without doing the wrong things. “Eat less,” “move more,” and “just do it” are fine as guiding principles, but people need more specific details to put them in practice, and what works well for one person can be a total disaster for someone else.

This is my philosophy:

  • The best way to make a positive change in habit is to make adjustments in your environment that make it easier to do the desired behavior.
  • Willpower is great but can be exhausted; it’s best reserved for unpleasant stuff.
  • Exercise and good basic nutrition are too important to make them unpleasant.

Posts on Starter Steps appear in the following categories:

  • Eating: Strategies and tips around eating patterns, information about diets, nutrition
  • Exercise: Strategies and tips around getting and staying active, what to expect in a gym, some skills information about particular exercises
  • Food: Information about foods, strategies for handling food, cooking tips
  • Fun: Comics and other fun approaches to food and exercise
  • Habits: Getting them, keeping them, information about how the brain helps (or not)
  • Mindset: Why are we doing any of this, whatever “this” is — getting beyond “inspiration” soundbites
  • Skills: Information about accounting for what you eat and about exercise burn, ideas and frameworks for incorporating new habits, how-to info

If you like Starter Steps or know someone who might, I’d love it if you shared the link!