Friday Food For Thought: How Early Are Body Image Issues Starting?
This morning, as I was clicking around on Glamour‘s website, I came across something that made my jaw drop. Apparently, author Paul Kramer is publishing a diet book aimed at six to twelve-year-old girls, entitled Maggie Goes On a Diet. Ummm… what?
As if young girls weren’t already subjected to enough in the media telling them how to look and act, along comes a book written by a male author, telling them they need to slim down. If they didn’t already have body image issues, they might now.
First of all, I kind of wish we would just let kids be kids anymore. Give them halfway decent food and let them pick an activity they like, and their weight will probably land where it’s supposed to. And I know there’s a huge problem with childhood obesity in this country, but I don’t think we need to put kids on diets. If a child has more than just a little belly, then fine, start making little tweaks in what they’re being fed and limit time in front of the TV, but don’t make them so aware of the fact that they need to lose weight. This is only going to result in preoccupation with looks and fixation on food as the kids grow up.
Second of all, as Sarah Jio also points out, the fact that the book is written by a man kind of angers me. I’m not saying that men will never understand body image issues, but the incidence of EDs and body image issues in men is a lot lower based on the fact that men are judged more often on merit than looks. It reminds me of when my guys friends rip into other girls’ appearances and expect me to think they think I’m great just the way I am or the time my college boyfriend said he didn’t understand eating disorders because if everyone just ‘ate normally’ we would all be fine (as I sat in my size 2s thinking I could stand to lose a few more). Based on my experiences, guy just don’t really ‘get it’ when it comes to body image issues. So unless Mr. Kramer had some horrific childhood experience that resulted in lifelong self esteem issues, I don’t think it’s fair for him to tell the world’s little girls that they should be saying no to dessert and counting calories. As if lingerie for tots and thongs for 10-year-olds weren’t bad enough. What’s next, Spanx and low-cal Gerber for babies?
I’m just glad this was self-published and that no editor thought this one would be a good idea to support. Ugh.
What do you think? Is the media contributing to body image issues starting earlier and earlier in kids? Should we be putting kids on diets? Does this new book piss you off more than just a little? Tell me what you think! Spill!
I Survived a Week Without: Dairy
So last week, I decided to do a little experiment by going a week without dairy. I’ve never had any major issues with it, but I’d heard things about less bloating, feeling less stuffy, and clearer skin, so I figured I would try it out and see if I noticed any improvements in my health or just how I felt in general.
Well, I’m happy to report that I made it with very few problems! I accidentally got cheese on something I ordered and didn’t realize until I got home (probably why I don’t eat out very often — that and the fact that it costs too much $$), but other than that, I was dairy free! I ended up relying on other sources of protein like eggs and beans for meals (I cannot bring myself to cook chicken lately, and I don’t know why!), and felt pretty great!
However, I realized that I must normally feel pretty great, because I didn’t really feel any major differences. Besides the lack of extremely minor stomach puffiness immediately following dairy consumption (as in, it’s gone in about 30 minutes and isn’t super bothersome), there wasn’t a huge change. Normally my body processes yogurt and small amounts of milk pretty well, I guess. My skin didn’t really clear up… but then again, it’s never been a huge issue for me. I ate more almonds and produce this week, so maybe it got a little brighter from that, but I’m doubting it was the dairy. I do think my coffee was slightly more effective without the splash of half & half — meaning the caffeine hit me a little quicker — but that honestly could have been in my head.
So… did I get anything out of this experiment at all? Yes, I do still think it was a good thing to try, and if nothing else, it made me a little more aware of what I’m eating and how it makes me feel. I also did lose a pound, but that may have been, again, because I was paying closer attention to what I ate. I think I could benefit from cutting down on dairy, although a life completely without Greek yogurt sounds kind of sad to me. I may try out a slightly longer period without it, since I’m reading The Great American Detox Diet, and it sounds interesting to me, but overall, I think dairy is going to hold a pretty permanent place in my life (and perhaps my heart?).
I know that some people have said cutting out dairy did amazing things for them, but I think everyone’s body processes food differently, so I can’t necessarily get behind cutting it out just because other folks have benefited from it. What about you? Have you ever cut out dairy? Did it do anything of note for you? Or are you like me…and kinda unimpressed after nixing it? Spill!
And Not a Drop to Drink
OK, slight exaggeration, but I’ve had a really hard time getting all of my water in lately. This makes zero sense because it’s been a million degrees here, and that should make me want to drink more water, right?
Apparently not. I’ve been drinking about 2 or 3 liters of water per day, which seems pretty good for the average person. But when you’ve been drinking 4.5 to 6 liters everyday for a very long time, your body kind of doesn’t know what to do with itself. I’ve been tired, slightly unmotivated, thirsty, and I just haven’t felt as good. This should be enough to push me to chug a few bottles, but I just haven’t done it! Whether it’s a sudden boredom with h20, the fact that I now get most of my cardio while biking around the city (no bottle rack yet), or being in an air-conditioned studio a lot of the day, I’ve got to figure out the reason. I’ve started off every single day of the last two weeks saying, ‘OK, you’ve got to get at least 4 in today. Just 4.’ or ‘No coffee until you’ve had at LEAST a liter.’ I start off strong, and right around 4pm, I just don’t want to drink any more water! The thing is, I’ve never had this problem, and I’ve never been one of those ‘Ugh-I hate-water’ people, so I don’t know what’s going on.
But…that’s gotta stop. Even when everything else falls apart, I’m always good about water. Once the water things slides, I know I’m in trouble. So to keep all of my other healthy habits going, I’m going to get back to my mega-hydrating ways — even if that means I have to schedule out when I should be drinking water in the same way I plan out my meals. This is just a really odd struggle for me!
Have you ever had one of your usual healthy habits slip? Did you figure out what caused it? How did you fix it? Help a sister out and spill!
Getting Reacquainted and a Week Without Dairy
Oh, hey… I know you, don’t I? I mean… you look preeeettty familiar.
Oh, that’s right! I used to write here, and you would sometimes read and comment on something insightful or awkward I said surrounding fitness. And then… I just stopped. No need for apologies, though, right? Everyone loses touch every now and then. The summer apparently got all kinds of busy for me, and honestly, after picking up about eight new classes to teach, barring work, I just couldn’t talk about health and fitness any more than I already did. But, really, I love what I do, and I can’t complain, and now I’m ready to rekindle this Internet relationship we had. I’ve really missed you terribly.
So now that we’ve exchanged our pleasantries, I want to get down to business. I’m starting a new challenge for myself and anyone who wants to join. Remember wayyyyyy back when, when I was doing the ‘Week Without’ series? Like this one, and this one, and THIS ONE (thought I was going to die, and despite knowing exactly what ‘literally’ means, I’m still using it for this case). Well, I’m trying a new one: dairy. Now, before anyone gets up in arms about this, please realize that I don’t think dairy is the devil. I looooove me some dairy, especially Greek yogurt and half & half in my coffee, and I think it’s a great source of protein, fat, and calcium. However, a few months ago, I was following an eating plan that was a little bit stricter than my usual, and I actually felt great. Among many other things, the menu didn’t include dairy. Now that I’ve relaxed my eating a little, I’ve added Greek yogurt and a little milk back into my life. I still feel good, but I really can’t help but wonder if I wouldn’t feel just a little bit better if I tried to cut it back out for a bit.
So as an experiment of sorts, starting today, I’m not consuming dairy for seven days. The exception will be my protein shake or Shakeology, since they both have whey protein (dairy-derived) in them, because sometimes I’m crazy busy, and this is super easy to pack. And I don’t do soy protein because of the phytoestrogens or rice/hemp protein because it makes me gag, so no, there’s not a substitute. Either way, that means no Greek yogurt (goodbye, Fage 2%!), no milk in the coffee, and no cottage cheese. I don’t anticipate this being tremendously difficult, but I am curious about the effects it will have on my energy levels and how my body feels. If you want to join in, let me know, and I’ll report my results back next week!
Have you ever cut dairy? Did you notice any changes — positive or negative? Are you a non-dairy person to begin with? Spill!
Summer Saturday: Music to Move To
Lately I’ve been trying to bring my workouts outside as much as possible, because we FINALLY are having some decent weather in Chicago. I’m still getting to the gym to lift and swim (a little), but otherwise, it’s been walking, running, and biking around my neighborhood. I’m just so happy breathing fresh air while working out, and my music definitely changes with my mood and reflects that. Here are the feel-good summer tunes on my iPod right now:
This one make me feel so happy and positive. I like to warm up to it because it’s not super fast, but it gets you going. And because ‘Everybody’s Got Their Something’…
This next one I like for a steady run (I JUST started running again and oh so slowly), because it doesn’t ever get crazy, and I can kind of zone out and reminisce about college. Not that I was waking up with strangers in my bed or breaking the law, but I was in a sorority and had my fair share of fun, inebriated nights, and I can remember just what it was like to wait for next Friday night because of the last ridiculous Friday night.
Oh, Gaga. You can always count on her for good workout tunes, no matter what you think of her as a pop personality. This one is oddly uplifting, and always makes me think I’m running toward something or going strong to get to the end of a set. I don’t think that’s what she’s talking about at all, but it inspires me to keep it moving, so I turn it on right at the beginning of a workout to get me excited or right as I feel my energy waning so that I can bump the intensity back up.
I’m on a major Joss Stone kick, because I think she and her music just both SCREAM summer. That hair! That bass! That voice! Summer jams at their finest. This song reminds me of summer crushes, and I would love to just dance around to it, but I guess it would work for a run or bike ride too. Just try not to stop and bust a move out in public. It’s allowed, but you’ll get some funny looks.
Snoop cracks me up. Don’t ask me why. It might have something to do with the fact that my sister is super creeped out by him ever since ‘Drop It Like It’s Hot.’ Either way, I really like his music, and this is no exception. This song also makes me laugh because it’s just kind of ridiculous. But it has a great steady beat for strength training, and it makes me want to get a really good workout in, and then go home and get dressed up to go out on a hot summer night. (It’s amazing how much less of a homebody I become when we get decent weather around here.)
I just love pop music. Especially in the summer. I can’t help it, and I’m not afraid to admit it. My personality is quirky and awkward enough that I really don’t need to be alternative in any other way. Mainstream, top 40 radio music makes me happy, and it makes me want to move. Just like this song.
Another Joss Stone jam, this one is perfect for a cooldown and stretch. I love the positive message, and I can just imagine rolling down the windows and cruising around the city on a sunny day (if I had a car in Chicago, that is).
These are my picks for the summer, but I’d love to hear yours! I’m always looking for new suggestions, so lay ‘em on me! Spill!
Tuesday Tip: Roll Out
After yesterday’s workouts, this guy was my best friend this morning at work:
For those of you that don’t know, this is a grid foam roller. I know a ton of people foam roll after runs, but these babies are the best. Anyway, foam rolling is a type of myofascial release therapy, which essentially means you’re rolling out the soft tissue component, the fascia, of the connective tissue that supports and protects many structures in the body, including muscle. When you’re working out hard, the tissue becomes restricted, causing pain, tightness, and inflammation — all things that don’t really help your progress when going after a fitness goal. By rolling around on a foam roller, you release some of that tension, which will help to reduce joint pain as well as increase mobility, speed up recovery time, and make you feel better in the long run. Now, I say ‘in the long run,’ because sometimes — or most of the time — foam rolling hurts like a you-know-what. But it hurts in the way that a deep tissue massage does — like, ‘Oh S%*@… but strangely…aaaahhh.’ Terrible, but somehow relaxing and pleasant.
Today I hit my IT bands and quads pretty hard (my hamstrings hardly ever hurt, but I think that means I don’t work them as hard as I should. Hmm.), and I was wincing the whole time. I also rolled my lats because I was aching after my first swim in a year. I have a few friends who are training for triathlons, and the swimmer in me got really jealous that I wasn’t in the water/inspired to get back into the one sport I was ever actually really good at. Emphasis on the ‘was’ — yesterday’s dip in the pool was rough.
So if you’re feeling really tight after a tough run or strength training session, give foam rolling, especially with a grid roller, a try. Roll out.
Just like Ludacris.
Friday Fitness: The June A**-Kicker Workout
I haven’t posted a workout here in a while, but I thought a great way to start the weekend off would be to post one of the tougher workouts I’ve come up with lately. I call it the June ass-kicker workout because it knocks me on mine to teach it, and more than once, I’ve had clients leave class muttering ‘whoa, that kicked my ass’ between gasping breaths. Appropriate, right? Anyway, the best part about this workout is that you don’t need any equipment, and you can do it outside if you want to enjoy the summer weather (is it summer in other parts of the US? Chicago hasn’t gotten the memo). All you need is a timer and yourself, so give it a shot this weekend, and let me know what you think!
The June Ass-Kicker
60-45-30 Cardio Set (Do each exercise for 60s 1x through, then 45s for each, then 30s for each)
Burpees
Speed Skaters
Mountain Climbers
Tuck Jumps
Squat Thrusts
Football Runs
(Rest)
Sprint Combos (Find an open field, stretch of grass in the park, or a track (about 100-150 yards); Sprint down to one end, do designated exercise on the way back)
Sprint-Skip (high knees, getting off of the ground)
Sprint-Walking lunges
Sprint-Sprint
Sprint-Frog Leaps (squat as low as you can, touching ground, and spring forward, landing with soft knees)
Walking wide squats both directions (face same direction down and back to hit both sides)
Do entire set 2x
(Rest)
60-45-30 Strength Set
Pushups
Sumo Squats
Plank w/ single arm row
Reverse Lunges
Plank-ups (aka Plank to Palms)
Let me know if you don’t know what something is or if you need modifications, and get to sweating! Happy weekend!
2×13
Sometimes I still act 13. Not 26.
But…that seems to be changing more and more every single day.
It’s not that I’m getting more mature or losing my silly/awkward/naive streak, but I’m just feeling more like an adult should feel — at least in my opinion. I’ve pulled my life together and can very well take care of myself. I’ve got money in the bank, I can handle a crisis rather calmly (usually), and I’ve got a good idea of what I like and what I don’t, what I want out of life, and what I definitely do not.
And today, although I kept forgetting until people would remind me, I turn 26. I don’t have any special plans, and I don’t really intend on making any. Not because I am dreading getting older — quite the contrary — but because I’m more excited about the year ahead than this one day in and of itself.
Year 25? Was an up and down year for me, but I learned a lot, and I know that 26 will be just…beyond. This past year I made plans for what I truly want to do with my future, I found a training job that actually allowed me to start calling fitness my career, I fell in love and in lust (and then back out of both), I learned to trust my first instinct, I met new people that I am thrilled to call my friends, I moved, and I just decided to live life on my own terms. I became a little less afraid to be and trust and love myself — for better or for worse.
I hope all of those things — and more — happen again this year. So in honor of what I’ve done in my previous 25 years and what I want to do in this coming year, here’s my list for 26:
Write a song: For those of you who think I’m just a gym rat, I’ve actually been a performer for a good chunk of my life. Now I’d just like to have some of my own material.
Fall in love: Self explanatory.
Work (mostly) for myself: I honestly don’t mind having a job in which I answer to someone else. But do I want to do this ALL the time? Not quite. And I know that with what I do, and the ideas I have, I could run my own business. So I’d like to try!
Travel: There are so many places I’ve been wanting to see for years! So hopefully I can check a few European countries off the list as well as some incredible US cities in which my close friends and family reside. Here’s to racking up some frequent flyer miles!
Go back to school: I love training, but I’d like to take it one step further and make a little more of a difference in health and fitness. Updates to come.
Move to a new city: This is semi-related to the school thing, but in this next year, Chicago and I need to split for a bit. I love this city, but it was never my original plan to end up here, and I think I owe it to myself to go after my dream. I’m thinking of heading east. But again… more on that later.
Develop my personal style, but with a little more polish: On a completely superficial note, I like my style as it is, but at the same time, the hippie chick/trainer girl look is getting a little tired, even for me. This doesn’t mean I’m going to actually dry my hair too much more or put on loads of makeup or spend a lot of dinero, but I think with a few small tweaks, I can change the way I see my style.
Learn to live in the moment: I need to slow down and appreciate here and now, so I’m going to figure out the best way for me to do it, whether it be yoga or journaling or WHATEVER. If it works for me, I’m going to go with it.
Compete in a figure competition: Did you think I had forgotten about this one? Nope. Still going to do it. Now that I’ve figured out how my body works (it doesn’t necessarily love carbs, sigh), I’m ready. October might not happen (as hard as that is for me to admit), but it will happen in this 26th year of life. No matter when or where I am.
Focus on maintaining my relationships: I have some amazing people in my life, I really do. Unfortunately, during the rough and tumble three years of figuring myself out while in Chicago, I haven’t been amazing at keeping in touch with all of them as well as I should. So I’m going to work on that. I want to know about them (and about you!). As (my idol) Jane Fonda quipped while giving life advice, “It’s more important to be interested than to be interesting.” Amen, sister.
Oh, and I plan on remembering to act 13 every now and then.
Figure and… Having a Social Life?
So, until I mess around with WordPress a little more, I’m posting about figure competition stuff over on tumblr (much less formally, and in little blips whenever I feel like it, so it’s fun!), so check it out at HG Figures It Out.
But right now, I want to repost a question I posed over there… how do you have a social life when you’re maintaining a pretty strict diet and workout routine (I like to be in bed by 10 at the latest every night because I get up at 5 every morning) like the one for figure? (Or another major goal that requires you to be pretty darn strict.) And, let’s be honest, by social life, I kind of mean dating life…but anyway, gimme your tips! I am in dire need of help here folks!
Question for all of you figure competitors out there: how do you maintain a social life while sticking to a pretty strict diet and workout routine?
I guess this is a little more for those without significant others, because well, dating is tricky right now. In the past, when I haven’t had this goal, I’ve dated trainers, and it’s been relatively easy to just maintain a healthy lifestyle because, well, they GET it. But now, I’m not dating anyone and I have a much more specific goal, and I am pretty much refusing to date another trainer (you learn after 3 times…), and other guys don’t seem to get it. The other thing is that I don’t really feel like announcing and explaining on a first date what I’m doing. So avoiding any sort of drinking is tricky, especially if you don’t want to seem semi-self-righteous (although, honestly, I just haven’t wanted to drink lately anyway, competition or not). Or when someone asks to go grab ice cream (perfect summer date!), I really don’t want to lie and say I’m lactose intolerant or something.
Another part of it is a little bit of insecurity on my part. I know I’m not huge and don’t look totally out of shape (psh, I have some GUNS and some QUADS), but I also know that I’m not a skinny little thing either, and I am so worried that guys are going to raise eyebrows when I pretty much tell them I am going to walk on stage in a tiny bikini and 5-inch clear heels.
I know I don’t NEED to date anyone right now, but you know what? It’s been a while since I’ve been in a good relationship, and honestly? Having a little extra support while I try to do this thing would be SO great. I am not looking for someone to take care of me by any means. I can take care of myself just fine, thanks. I think I’ve always been very independent (I’d say too much so, but nah, no such thing), but that doesn’t mean that I don’t like having someone to be there for me (and me for them). And just because someone doesn’t need someone to take care of her or him doesn’t mean that it wouldn’t be nice every once in a while.
OK, so…rant over. For now, at least. But those of you that are dating someone — and you weren’t when you started this figure/bodybuilding/bikini/whatever thing — how’d you deal with explaining and whatnot at first? And those of you that aren’t, what do you do about having a social life? Do you have one? And for everyone, social situation tips in general? I’d just love to hear from people who have been there!
Workout Wednesday: I Tried… Bikram Yoga
So I finally used that Groupon for Bikram I mentioned a few months ago. I realized it’s expiring in September and that I probably wouldn’t want to use it in the middle of summer (assuming we ever get summer here in Chicago), so now it was. Now, I think we all know what Bikram is at this point (I know, I’m like a year behind in trying this, but still), but in case anyone doesn’t, this is the description that Bikram Yoga Chicago, the studio I tried my class at, has on their website:
“Also known as “hot yoga”, Bikram Yoga® was developed by Bikram Choudhury and is a 90 minute beginning yoga class comprised of 26 postures (asanas) and 2 breathing exercises practiced in a 105°F hot room with 40% humidity. This smart choreography instigates better health from the first visit, and rewards regular practice with glowing health, including the following: Sleep Deeply, Reduce Stress, Set Skin Aglow, Lubricate Joints, Improve Posture, Strengthen Heart, Increase Stamina, Normalize Weight, Expand Lungs and Control Breath, Enhance Physical Performance, Heal and Prevent Injuries, Stretch and Tone Muscles, Increase Spine Flexibility, Bolster Immune System, Relieve Chronic Pain, and Enjoy Mental Clarity.”
What did I think? Well… it was… interesting.
I didn’t love it.
I didn’t hate it.
I’m just not sure about it.
When I walked in, the entire staff was SO friendly — some in a very zen way that was almost spacey, but very gracious nonetheless. The gave me a free towel for my first visit and let me know what to expect for my first class. Honestly, I didn’t understand why they gave me such a huge towel, but I went with it and found out about halfway through class that the hand towel I had brought would NOT have cut it. Anyway, first thing that I noticed? I was WAY overdressed. I’ve heard that folks wear shorts and sports bras, but some even wore bathing suit tops and the guys were almost all wearing something Speedo-like. And now I get why. I was wearing thin leggings and a thin tee, and it wasn’t so much that more fabric makes you hot, but too much excess material just sticks to you and feels gross. I’m not about to run around in my underwear (I don’t KNOW you people), but a more fitted tank and MAYBE some shorts might be in order next time. We’ll see. While no one was perfect there, but most were long and lithe, and I’d probably walk around in my skivvies too, but the thing is, I have lots of muscle and more junk in my trunk, so I would just feel a little out of place. You know I’m all for body love here, but… baby steps, OK?
Oh, right, onto the actual class. It was HOT (duh). I walked in and was immediately blasted with heat, but it actually didn’t feel as miserable as I was imagining. Lying there, waiting for the class to start, it was almost like soaking up some rays on the beach, and I really did feel a little more relaxed. Then the instructor came in and clapped his hands (which I later found out signaled all sorts of things from ‘let’s begin’ to ‘stop’ to ‘flip over’), and welcomed all of us ‘yogis,’ which he referred to us as for the duration of class. He very nicely kind of called me out (I was the only new one) and told me to just take my time and sit or drink or lie down when I needed to. At first I was a little annoyed that he pointed me out to everyone, but after was relieved because I wasn’t so embarrassed when I couldn’t master a move. Throughout the class, I kept up pretty well, although the heat made it hard for me to focus, I will admit. Plus, some of these people are just so bendy! It was a little intimidating. I think I liked the standing section better, but I can’t be sure. I just felt so slippery the whole time, and a few times right before I chose to lie down for a minute, I felt like there were flames all over my skin.
In the end, I made it through the entire class without leaving, puking, or passing out. Success! Actually a girl came up to me after and congratulated me on making it through my first class, telling me that she didn’t even make it the whole time when she initially started, so that made me feel much better. And I really appreciated her giving me a little verbal pat on the back since I really was so nervous about trying this out. I needed that! I also needed fresh air because 25 people sweating in unison smells …well, I can’t even tell you how bad. It was like the toxins we were sweating out were all wafting into the air because normally I’m pretty tolerant of smells (hi, I work in a gym), and I could not wait to get outside.
I actually had a ton of energy after, and even though I was drenched in my own sweat, I didn’t feel all that dehydrated or worn out. I did drink tons of water (even more than normal) before, so that may have had something to do with it. I have to say though, I was pretty nasty walking home — I actually avoided public transit because 1) I didn’t want to subject anyone to the stank that was me and my mat (and I usually can’t care any less about what people on the train or bus think, so that’s really saying something!) and 2) I was afraid my swamp ass would leave the seat soaked lest I sit down anywhere. So walking home it was. And I actually went at a pretty fast clip for just having endured 90 minutes of intense heat. And despite being told by several people that I would probably get a heat migraine (I’m prone to migraines to begin with, so I was just waiting for it), I was completely headache free!
So all in all? I’m still saying it was interesting for now, but I’m taking it again today, so maybe it will grow on me a little more! And maybe I’ll actually write a coherent review on it as well, in which I talk more about the actual class than what people were wearing and how they smelled. Maybe.
Have you taken Bikram? What did you think? Will I like it more next time? Any tips for me?
