Category Archives: Fitness

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.

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.

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!

When You See Someone You Find Unattractive

[Fat|scrawny|ugly|whatever] people shouldn’t be allowed to wear [bikinis|spandex|yoga pants|whatever].

If you find yourself thinking this, you can solve this problem once and for all:

Don’t like someone’s body? Stop looking at it.

So easy! One simple step that anyone can take. Try it today!

But I’m entitled to my opinion!

Yes, absolutely. So take responsibility for it. Own it. Say “I don’t like the way bikinis look on that body type.”

But that makes it sound like it’s just about me, like no one has to care.

Right again! No one has to care about your opinion of their body.

But it’s not just personal — it’s about standards. People should have some pride in their appearance, and not look like that.

Nope. Wrong. Nobody has an obligation to please you with their appearance. (Unless you are a Drill Instructor doing an inspection, I guess. Are you?)

This isn’t just about appearance! It’s about health. Those people aren’t healthy.

Ah yes, the “just trying to help fat people” defense. That may be true, but you don’t know, you don’t know whether they’re working to change that, and you don’t know what obstacles they’ve faced.

You’re probably [fat|ugly|scrawny|whatever], too!

Yeah, probably. There’s a lot of people in the world, and I’m sure there’s plenty I don’t appeal to. Plus, all those terms are moving targets — they don’t have consistent uses among different people.

Anyway, now you know what to do about it!

I wish I could, but …

What’s your excuse?

I have a love/hate relationship with this question. How does it help people to act like not “eating clean and training dirty” – or whatever someone is evangelizing right now – means they must be lazy whiners? Whenever we fail to do something we know we should do, but can’t seem to manage, there is a reason. Yes, there are some excuses, and some reasons are worse than others, but people who fail to act usually do detect a genuine obstacle of some kind. Here are some examples:

  • “Nothing works – I know, because I’ve tried a bunch of stuff.”
  • “Honestly I’m not sure how to start – everything I read says that I could get injured doing X or ‘ruin my metabolism’ doing Y. What to believe?”
  • “It’s truly a struggle to get up earlier, and by the end of the day I’m totally run down.”
  • “I have to work around an injury, and it’s frustrating on top of hard.”
  • “If I’m serious about getting in shape, I have to go to the gym 3 or 4 times a week, and I can’t make that commitment.”

None of these are very good reasons, but they are real. The fitness industry is chock full of bizarre claims and crazy promises, and high-circulation magazines are under pressure to offer simplistic answers with lots of variety – not harping on the tried and true every month. And there’s no money in the boring, yet effective, messages of better health, so even when health agencies and other groups try to get the information out, their efforts are underfunded.

Another complication: because people have such a wide variety of preferences and obstacles, it can be hard to know how to match them up with the information that will help them most. “I can’t seem to lose this pudge” could be down to very different needs:

  • How to tell the difference between snake oil and evidence-based recommendations – or even get just a base of good health information
  • How to start small, as with simple home exercises that will put them on the right track – and help give them the energy to try more
  • How to find a gym that is convenient to home or work – or even how to choose a gym in the first place
  • How to keep good track of what they are eating – enough information to make good decisions and easy enough to stick with
  • How to exercise in a way that supports their goals without making them feel like they are being punished

If those high-circulation magazines thought deeply about all the different details that go into the millions of ways to combine healthy food and different forms of exercise, they’d never run out of truly useful information to share. But it still couldn’t be teased as well on the cover as “DROP A DRESS SIZE IN 7 DAYS,” “KILLER ABS,” or “BUILD A BUTT THAT DEFIES GRAVITY.”

The next time you catch yourself thinking, “Ugh, this person should just get out of a chair once in a while,” try asking something simple, like, “Well, what’s the toughest hurdle to getting started?” You may be able to help them figure out something that now seems so second-nature to you that you’ve forgotten that you had to learn it somewhere, too.

Starter (and Stayer) Steps

A couple of years ago I attended Mobile Health 2012 and started thinking concretely about how I wanted to share information about exercise and nutrition. I was excited by BJ Fogg’s Tiny Habits approach, a good general framework for doing something that I’d always done naturally when I’d needed to tune up my lifestyle: start small — real small.

I toyed with micro-blogging at Tumblr about “30-second commitment” activities, and then got more heavily involved in a fitness community and in specific goals that don’t fit the 30-seconds-or-less model at all. I shifted my micro-blogging to mlkshk.com, a wonderful image-sharing service that will, unfortunately, be shuttering in September. So now I have a collection of posts that need a new home, and I’ll be adding them over time to Starter Steps, along with more comments on those posts and the bits and pieces I’m continuing to collect.

Please take a look!

July Update: Mlkshk is staying alive! I am keeping my stream of fitness items there, too, at Ad Hoc Magazine. Please visit for funny or thought-provoking pictures, some with comments and conversation. And consider joining Mlkshk! It’s a wonderful place to store and share images.

Some things aren’t a race

Like a lot of people, I enjoy doing things well. I enjoy doing some things better than other people do them, too, but I learned long ago that being the best, being number one, edging out someone else, doesn’t just not matter to me – it makes me uncomfortable. It’s partly an energy thing – there are few areas where I want to spend the immense energy it takes to get the marginal returns that deliver that level of performance. I’d rather be darned good at lots of things, so I can solve more kinds of problems, and so I always have options. And honestly I don’t much care for the attention that comes with being at the tip-top of any game.

I didn’t have a terrible experience in P.E. classes in school. In grade school, I was always one of the bigger, stronger kids, and my parents made activity a regular part of our lives, so I had good physical confidence as well. But I hated the team sports aspect. It was boring. Picking teams was a stupid popularity contest. There was always a lot of standing around waiting for stuff to happen, instead of just diving in and doing something. I loved recess – monkey bars, hopscotch, jump rope, tetherball, whatever sounded good that day, and not much time so you had to get right to it.

I look around me, and I see adults who have, almost all of them, been disappointed to some extent by that kind of early P.E. class experience, some of whom may even have scrambled out of the way when kids like me swarmed to the yard for recess. Some were always picked last, or never developed much physical confidence and felt tormented by class activities. Some had asthma or other serious issues, and were simply set aside by coaches and gym teachers that were out of their depth when it came to modifying their plans for kids who weren’t all showing up with the same health and mobility status. Other thrived on team everything, lettered lavishly in high school, and even competed in college, only to run to fat after they left school, and didn’t have the team-sports environment to structure and drive their activity – or the time after their full-time jobs to participate in neighborhood leagues.

I don’t believe in “Everyone gets a trophy.” If the activity is competitive, there should be rankings. If there are a real consequences for failure, there should be incentives – and measures – for success. But I do believe that more activities should *not* be competitive, and I think school P.E. classes are at the top of that list. There are good arguments for grading kids, even grading on a curve, in academic classes – it is important to impress the value of acquiring information and the means to use it well. It is important to help kids develop study skills – that form of discipline and organization carries over into all activities, and school is an excellent structure for it.

But physical education classes should not be about striving for excellence – they should be making sure everyone is active and comfortable with it. Some regular physical activity is mandatory for everyone, even – maybe especially – people who will never really get into it and would always rather read a book. Physical education should be a place where everyone learns some basic exercises – a range of activities that can be done with or without equipment – where they can develop some confidence in their movement, and ideally discover something they enjoy enough to be happy to do a little every day. It’s important for heart health, blood sugar stability, sleep regulation, muscle development, mood regulation — an awful lot of things that makes life better.

In short, phys ed is too important to risk turning kids off to it. There is no “first place” when it comes to physical and mental health – everyone needs those, and our society is worse in countless ways whenever people are held back or discouraged.

We all deserve to make it.

May Day

Women are in the midst of an important struggle: they must find a way to reject societal and social pressures to be smaller, lesser, and more conciliatory. For years, they’ve been advised in the workplace to “act a little more like men” – to toot their own horns, to negotiate firmly, to proactively seek raises and promotions, as well as more humiliating advice that clearly defines women’s normal traits as undesirable at work. But time has borne out the weakness of that strategy. For all the same reasons that sexism is institutionalized, institutions don’t quite know what to make of women who refuse to get the memo. Backfire ahoy. But that doesn’t mean that women have to give in entirely to their harshest critics: themselves.

In fact, the more tabloids comment on men and women’s weight in equal measure, the more they underscore the shame gap between them. On DiCaprio, extra pounds are incidental to his identity, no more or less damning than the hideous graphic T-shirts and newsboy caps he wears. For women like, say, Jessica Simpson, being photographed at a higher weight is so humiliating and intimate, it necessitates an emotional “weight loss journey,” to be sensitively discussed on a talk show couch later. —You Can Call a Man Fat But You Can’t Fat-Shame Him, by Kat Stoeffel

Like me, the writer of this article has no desire to see the double standard expand to make men as fretful and miserable about their appearance as women. On the contrary, this is one situation where women really should be acting more like men – just brush it off, or perhaps matter-of-factly resolve to take a little more care with their health.

Not their weight – their health. Even the men who get “shamed” in this way are often being shamed for accumulating a bunch of abdominal fat, which is associated with bad health outcomes. (With a “weight problem” bias, certainly, but it’s not a random, idiosyncratic defect.) They aren’t excoriated for the sheer variety of defects that women have learned to accept.

Mean but – at least, societally speaking – true:
“I used to think there was just skinny and fat, but …

So here is to women discovering the health concerns that are most important to them, and to learning what eating, exercise, and sleep strategies will help them best address those concerns. To discovering meaningful nonscale victories, like better energy level, waking up feeling genuinely good, and thinking more about their individual style than the fashion flavor of the week. We must stop thinking of ourselves as a pile of problematic body parts, and start paying more attention to what matters most to us, whether it’s an engaging career, our families, making art on the weekend, helping with trail maintenance in nearby parks, or any combination of any of them, along with a thousand things I haven’t mentioned.

Rise up, sisters, and be whole. You have nothing to lose but your shame.