Tag Archives: the fat chick

Love (for yourself) is in the Air

Leave a reply

Aside from being the week of the Winter Games, here in the U.S. it’s also the week of Valentine’s Day.  It’s a week to think about love.  And I would suggest, it’s a week to start loving yourself.

Now I understand.  Yet another discussion about loving ourselves is enough to trigger a Stuart Smalley marathon viewing party.

But I have to confess that this past week, I came across an extraordinary video that once again got me thinking about what it really means to love ourselves.  I’d like  you to meet Sanah Javani, an extraordinary young woman who is coping with a disease that has caused her to lose all her hair.  In this extraordinary video, Sanah recounts a little bit about what life was like for her when she started wearing a wig and how the other kids bullied her.  She talks a little about years of agony and shame and self harming.  But out of this experience, Sanah has decided to found “Natural Day”–a day to celebrate the fact that we are beautiful just the way we are.  Why not take a look?

“I want girls to live their lives in freedom.  And I want girls to love themselves the way they are.  And I want girls to not suffer with eating disorders or cutting.  I just want them to accept themselves.  So on natural day, I am challenging girls all around the world to go without makeup and to love themselves for a day.”

Mature?  Yup.  Amazing?  She sure is!  Natural Day is the day before Valentine’s Day–February 13, 2014, and I plan to scrub my face clean and stand strong beside Sanah.  I don’t usually wear a lot of makeup anyways, but I have to admit that a day without mascara and a little bit of lip gloss has me feeling a tiny bit anxious.  But that’s an even greater reason to do it, right?

I’ve also been thinking a lot about love in general and about how difficult it can be to apply the kind of love we share with other people to ourselves.  When people we love are hurting, we care for them.  When we truly love people, we don’t berate them 24 hours per day.  We don’t keep repeating the things we don’t like about them as a mantra all day long.  We support them.  We cut them some slack.  We give them a break.

But how often do we fail to show ourselves even this simple kind of love?  How often do we berate ourselves internally, all day long, about the size of our thighs?  How often do we cut ourselves some slack?   When do you give yourself a break?  And why are we so terrified, that if people see the real us, unadorned, without control-top panty hose or self tanning lotion or hair extensions or a little bit of makeup, that they won’t like us any more?  Why does “natural day” seem like such a scary idea?  I’m not really entirely sure. But I hope to find out.  And of course, my dear readers, I’ll let you know.

Love, Jeanette (AKA The Fat Chick)

The Unwritten Sports Stat: Female Athletes Must Be Gorgeous

1 Reply

A friend forwarded me a link to an interesting article in the Guardian about how female athletes fear that how they look may outrank how well they perform in terms of their careers as sportswomen.    The article chronicles the results of a major study commissioned by BT Sport.  The study was commissioned after the 2012 Olympics partly in response to Olympic Gold Medalist Rebecca Adlington’s very public admissions about body insecurity after the games.  The study included over 100 elite female British athletes.

To those of us who study body image questions, it’s probably not that surprising that 89 percent of the athletes polled felt that they could relate to insecurity about body image.  67 percent felt that the public and the media valued their personal physical appearance over their athletic prowess, and over 70 percent said that it affected their diet and training regimes.  Let’s take a moment to ponder here.  We are talking about professional athletes who make their living from the capabilities of their bodies who are making training decisions based at least in part on how they will look in their singlet.  It makes you wonder if their performance might have been even better if they could allow their training and nutrition to be focused exclusively on what pushes their bodies to their best performance.

I have written before about the fact that I love the Olympics with a big old passion.  I have also expressed before, my deep disappointment over how we could spend time skewering the very best Olympic gymnast for the quality of her hairdo, or why we need to make Olympic uniforms look like outfits for cheerleaders.  (Another group of highly trained athletes that are hypersexualized to the point of ridiculousness.)  And don’t even get me started on Olympics advertising that looks like softcore porn.

And we’re not just talking about Olympians here.  Anyone from tennis stars to golfers are expected to look runway perfect these days.  Maybe that’s why I’m so excited about our Fit Fatty Virtual Events this year.  It allows you to complete all kinds of fabulous physical activities wearing what you want, wherever you want and on your terms.  We have had several incredibly inspired entrants who have completed significant tasks wearing pajamas.  We have had entrants complete events and perform community service simultaneously.  We have met Santa Claus on a 5K and performed epic, family-style, living room dance parties with kids of all ages.

Because Ragen and I are crazy enough to believe that physical activities should be about moving your body and having fun.

Love, Jeanette (AKA The Fat Chick)

What is a “healthy weight”?

1 Reply

I have to admit I was taken aback when I was named one of “Healthy Weight Week’s Top-35 Healthy Weight Blogs”.  I am actually aware of “Healthy Weight Week” from many years back.  I know that Francie Berg started “Healthy Weight Week” 25 years ago in an effort to change the dialog from weight (a number on a scale) to health (decidedly not a number on a scale).  This is part of Francie’s program which includes the annual “Slim Chance Awards” which chronicles some of the dumbest, most dangerous and least likely weight loss schemes of the year.

While I am firmly behind the notion of moving away from the number on the scale as an indicator of health, and I am deeply gleeful at the notion of poking fun at some of the most ridiculous diet schemes of the year (and the epic race to the bottom that THAT entails), I have to admit a fair amount of discomfort about putting the words “healthy” and “weight” together in any given sentence.  While I think the spirit of the week is a really great thing, the name of the event still seems to imply that there is a particular “healthy weight” for each person to be.  And I think that this notion is both simplistic and dangerous.

Because, you know what?  There is no magic number.  There is not a spot on the dial of the scale that, once attained, will make you immortal or even impervious to health problems or pain or sickness.  Even if you reach that number using Health At Every Size(R) techniques or intuitive eating or super fun physical activity plans.  Even if  you attain this place by deep meditation and perfect self-love (as if that even exists) and flowers and love and light.  There is no number on the scale that will make you perfectly happy or well-adjusted or even sane.  It’s just a number on the scale.  There is no perfect weight.

And there is no perfect health.  Nobody is in “perfect health”.  We’re all crumbling away–sometimes gradually and sometimes precipitously–towards our eventual demise.  I’m sorry to be a little bit morbid.  But I think that this notion of “perfect health” is something we need to put to bed right now.  I mean right this very minute.

There are many ways to define health.  Just as there are many ways to define Health At Every Size (R).  But I favor a definition that sees health as a continuum rather than a condition.  I think moving away from health is moving in a direction where we are less able to take advantage of our current physical condition to enjoy the things we love the most.  Moving towards health is living in a way that allows us to take greater advantage of our current physical condition and squeeze more of the things we love the most out of the remainder of our lives.  It doesn’t sound super sexy.  I sincerely doubt it will sell a lot of tennis shoes or create a great bumper sticker.  However, I think this definition of health allows everybody a spot at the table.  It doesn’t separate the haves from the have-nots.  It defines health in a way that can you can keep with you for your entire life.

This is particularly important in my work as a fitness instructor.  I work with many people who are coping with many levels of physical challenges.  From joint difficulties, to disease, to chronic pain conditions to plain old aging, many of my students and readers find it difficult to identify themselves as “healthy” as it is commonly understood.  And for many of my students, the notion of “perfect health” seems so remote that it might as well be another planet.  And this distance from the notion of “perfectly healthy” can be extremely demoralizing.  “How can I even start?” or “Why bother?” they ask.

And that’s why I choose to talk about health in terms of a continuum.  I tell them, “If we can do five minutes together today, we are going to ROCK those five minutes.  We are going to count it as a success and then we are going to do a booty dance of victory to celebrate!”  Because even though five minutes of exercise can’t move them to a “perfect weight” or “perfect health”,  it can move them towards a life that contains a little more energy and allows them to fit in a little more awesome.  Even as their teacher I am neither a perfect weight nor am I in perfect health.  However, my life contains a significant amount of awesome that I am happy to share.  And to me, helping your life contain even just a little more awesome is a worthy goal.

So, I am deeply honored and deeply grateful that I have been selected as one of the unfortunately-named but super-well-intentioned “Top 35 Healthy-Weight blogs”, because it gives me the opportunity to share my thoughts on this very important topic with you.  And I thank you, as always, for listening.

Love, Jeanette (AKA The Fat Chick)

P.S. If you’re interested in a fitness challenge tailored to your specific body and capabilities, I’d like to invite you to consider the Fit Fatties Virtual Events and Decathlon.  We’ve got all kinds of events both traditional (1 Mile Walk/Run/Roll, triathlon, 10 mile bike ride) and extremely non-traditional (romp with your kids or your dogs, engage in cheesy dance moves, shovel snow out of your driveway, tromp around a museum).  Join in the fun!

Like my posts?  You’ll love my stuff!

Buy my book: The Fat Chick Works Out! (Fitness that is Fun and Feasible for Folks of All Ages, Shapes Sizes and Abilities)–available in softcover and e-book versions

Buy my DVD: The Fat Chick Works Out! (A Safe, Easy and Fun Workout for Klutzes, Wimps and Absolute Beginners!)

Buy a book or a DVD for a friend and save $5!  Just enter FRIENDBLFT in the discount code box!

Check out my Training Programs–both in person and via Skype (Starting at just $25!)

or

Book me to speak at your special event!

Searching for Reality among the Dummies

3 Replies

So this week, American Apparel hit the news again with some brand new mannequins.  Apparently they are causing quite a stir because THESE mannequins are sporting prominent nipples and a prodigious crop of pubic hair.  Now some folks have applauded American Apparel for showing women that are more “realistic”.  But I’m afraid I’m going to have to disagree.

These mannequins are completely in line with everything else I’ve seen from American Apparel.  It seems that their ads are not only focused on women as sex objects, but I’ve always felt that there was a gritty, DIY Internet porn, especially inelegant focus on women as sex objects.

In any case, I see very little here that makes these mannequins look more like real women.  They are still all the same size and shape.  They are still very tall and impossibly willowy.  They still portray a body that would probably be unlikely to bear children or even menstruate.  Nope.  What I see here is a dirty little boy with a magic marker drawing pictures on his sister’s dollies just to get attention.

And it’s gotten plenty of attention.  Which I am quite sure was the point.  The sad thing is that there are others making a real effort to make mannequins look more like real people.  There was THIS post I did a while back, about a shop in Sweden making more realistic mannequins.  And then there’s this video.  It portrays special mannequins being created from some very unlikely models.  The video is beautiful.  Please watch.  I’ll wait.

I can’t say everything about that video is perfect either.  But I can say that it seems a whole lot closer to the sort of work towards inclusiveness that we need in this space.  I’d love to see a mannequin that shows how clothing looks on a short, modified hourglass with apple shaped tummy body rather than the plus-sized mannequins that are 7 ft. tall  with perfectly flat stomachs.

And how does all of this relate to fitness?  I think so many people go into exercise trying to look like those bodies in the Macy’s store windows.  So many of us have spent years not working at FITNESS (being fit, being able to do certain things that we’d really like to do), but rather working at “FitThis” (being able to fit this pair of jeans, this image, be accepted by this crowd).  And so what?  Is there something wrong with having fitness aspirations for having a “better body”?  The thing is that for most people, physical fitness does not create an overly dramatic shift in the way their body appears.  Only a very small percentage of genetically gifted folks are even physically capable of sporting a visible “six pack” or “eight pack”.  Exercise doesn’t change your body’s bony structure.  It doesn’t make you taller.  And for most of us, it doesn’t make you significantly thinner.  The problem with aspirational “FitThis” is that it takes our attention away from what exercise is very likely to accomplish in our lives (better sleep, better health, better mood, better self esteem, better sex, better sleep…) and focuses our attention on an area where exercise is a lot less likely to succeed.  It sets us up for unrealistic expectations.  It sets us up to fail.

MannequinMe

So I’d like to encourage you to put yourself into your elegant, pricey, fitness store, right at the front, behind the huge glassy windows.  See yourself, happy, healthy and feeling fabulous as the epitome of what you are hoping to accomplish.  Because you are amazing.  You are inspiring.  And you are the ones who keep me doing what I do.

Love, Jeanette (AKA The Fat Chick)

P.S. Want some more amazing real life inspiration?  Check out what we’re doing with the Fit Fatties Virtual Event and Decathlon!  We’ve already had our first decathlete!  And there are some truly amazing pictures including our recent 5K finisher who walked the beach with her son and met Santa (an honorary Fit Fatty), a woman who lifted literally a TON of weight wearing jammy pants and lots more gorgeous happy people.  Sign yourself on up!

How the tortise stayed out of the emergency room and still beat that hare.

Leave a reply

So my dear reader, it can’t have escaped your attention that it’s a new year.  I’ve talked about it and written about it and recorded movies about it.  And it’s no wonder.  The new year is a time fraught with peril for many of us.  On the one hand, many of us face the danger of what I call the “big fat cycle”.   We are drawn in by the gazillions of weight-loss ads and new years resolution frenzy into a cycle of panic and body hatred, followed by weight loss fantasy and unrealistic expectations, followed by deprivation, guilt, defeat and despair.

But even when we are able to move past this “big fat cycle” of panic, fantasy and despair, we are still in grave danger of allowing our enthusiasm to run away with us.  Just because we manage to shun weight loss messages, doesn’t mean that we are automatically immune to unrealistic expectations and are completely in tune with our bodies.  And it’s important not to be so loudly shouting body positive slogans at ourselves that we aren’t hearing what our bodies have to tell us.

As you probably know by now, I  am deeply committed to the notion that Every BODY Can Exercise.  I’ve just announced by Every BODY Can Exercise 12-week program.  And my dear friend Ragen Chastain and I have launched a series of virtual fitness events including a decathlon and a double decathlon on our Fit Fatties Forum.  And you know what, I am SO excited about both of these things.  And I’m so excited that so many of you are so excited about these things!

But, (and this is a biiiiiig but) I also want to council that we need to approach all of that excitement with a little bit of caution.  Because, without a little bit of care, this kind of excitement can land us in the waiting room of our nearest sports medicine specialist or even the hospital emergency room.  Which sucks.  Trust me, I know.


So, I’d like to take this moment to remind you, that life is a distance race and not a sprint.  And in this case, it often pays to take the role of the tortoise and not the hare.  By all means, get excited about exercise.  Come on out of your shell.  Start on down the track.  But let’s make sure that we are continuing to listen to our bodies as we engage in this process.  The phrase “no pain, no gain” needs to be stricken forever from our fitness lexicons.  Because as the hare well knows, pain often leads to temporary gain, followed by high hospital bills and a long recovery period.  Let’s take a page from the tortoise’s book and learn to check in with our bodies regularly.  Aches and minor pains can be very helpful tools to let us know when we have done too much too fast, or are exercising with improper equipment (like shoes or a bicycle that doesn’t fit properly), or are doing an exercise that isn’t right for our body at this particular moment.

Aches and pains often start as a whisper that progress right on to screaming when left unattended.  It’s best to catch these messages “on the whisper”.  Because once you get to the screaming point, you may find yourself seriously injured and have to put your fitness dreams on hold for quite a while.

Look, I don’t want to be a “Debbie Downer”.  I don’t want to rain on your parade, or “pee in your pool”.  But I do want you to just take a moment as you charge towards your fitness goals in 2014 to choose the way of the tortoise.  It is often the very fastest way there.  See you at the finish line (eventually).

Love,  Jeanette DePatie (AKA The Fat Chick)

P.S. It’s not too late to join me for my 2014 Every BODY Can Exercise program.  Enrollment will remain open until midnight on January 12, 2014.  And enrollment is still wide open for the Virtual Events program on the Fit Fatties Forum.  So start today (but not toooooo fast!)

Resolve to have More Creative Resolutions

9 Replies

Diet_NoIt’s the time of year when all of us size acceptance and HAES (R) folks start talking about why you shouldn’t diet as your New Year’s Resolution.  And I’m sure you’ll hear plenty of good reasons like: it doesn’t work, it makes you crabby, it messes up your metabolism, it will probably make you fatter, it fills your life with shame, it messes up your self esteem and it doesn’t work.  (I know I said “it doesn’t work” twice, but I think it’s important enough to bear repeating, um, again apparently.)  But you know what?  I’d like to add another reason for not making dieting your New Year’s Resolution to the pile.  And that reason is: it’s a really boring resolution.  I mean, is that seriously the best resolution you can come up with?  “I’m going to go on a diet,” is just not original and it’s not fun.

I strongly believe that if you can inject a little more fun into the New Year’s Resolution process, you’ve got a much better chance for success.  I’ve often said the same about exercise in general.  Fun makes everything better.  And into every person’s life comes the moment where you need to decide if you are going to put time and energy into your resolution or if you’re going to sit on the sofa, eat some cheesy poofs and watch that Saturday marathon of Project Runway reruns.  If your resolution doesn’t have any fun in it, if it’s not sort of enjoyable in some way, which do you think you’re gonna pick?  Let’s get real here.

Bored kitteh finds New Year’s Resolutions boring…

That is why I am SUPER excited about a few things we’ve got coming down the pike here!  For one, I’m still collecting photos and videos for our New New Years Resolution project.  I’d like to make a new video like the one last year, but this time, I’d like to feature YOU.  But in order for this to work, I need your photos by midnight on January 31st.  So PLEASE send your photos to projects@thefatchick.com ASAP!

Next I want to tell you about a little debauchery that Ragen and I are cooking up on the Fit Fatties Forum.  This year we are hosting a Fit Fatty Decathlon as part of our Fit Fatty  Virtual Events series.  What is that?  So glad you asked!  The Fit Fatty Decathlon is a series of lots of events that you can choose and complete on your own or with friends.  Register for the events, complete 10 of them, submit photographic evidence, post on Facebook (‘cuz otherwise it never happened) and you my friend are a Fit Fatty Decathlon Finisher!  Some of the events are pretty typical (walk/run/roll a 5K).  But some of these events include sustained temper tantrums, playing with dogs, hula hooping and running after toddlers!  (Extra points if you do all of these at the same time.)  You can learn all about it HERE.

custom_tote_bagBy the way, I should mention that prices for the Fit Fatty Decathlon are scheduled to go up significantly (like I mean a lot) after January 1.  There’s even a contest for submitting the wackiest idea for your own event.  I mean come on.  How much fun is that?  So stop your darn procrastinating and SIGN UP RIGHT NOW!  Here for your clicking convenience is that LINK AGAIN.

Whatever your new year brings to you, I hope you find a way to approach it with fun.  Life is full of challenges.  And sometimes life just sucks!  Having a little fun can help get you through.  Here’s to a year full of love and light and laughing until your belly hurts!

Love, Jeanette DePatie (AKA The Fat Chick)

P.S. Want a gift to help you learn how to feel good about your body?  This month I’m giving away “5 Things That can Help You Love Your Body Right Now! for free to members of my clique.  Just opt in RIGHT HERE!

5 Reasons Santa is a Healthy Role Model

1 Reply

Three Santa's for one. Perfect for animating.

Yep, it’s beginning to look a lot like Christmas.  All the weight loss companies that sell all the things are lining up at the door and chomping at the bit to hop on the New Years Resolution gravy train.  And in the great tradition of American holidays being celebrated earlier and earlier (with the Christmas season now starting around Labor Day) some folks are determined to start celebrating the annual fat bashing holiday during Christmas.  And one way they are doing this, I’m sad to say, is bashing Santa for being fat.

Every year now, as sure as ugly holiday sweaters and crabby Christmas relatives we are getting media reports that Santa is a bad role model for our children because he is (cue dramatic music) morbidly obese.  And every year now, this makes me CRAZY.  Now if you’re wanting links to these horrible articles, I ain’t gonna post ’em.  You can just google that nonsense if you want to know.  No, this year, I’m going to focus on why Santa is a good role model for health, and I’m gonna post it right here.  So here I go:

Five Reasons Santa is a Good Role Model for Health

Santa-Exercising1.  That Boy is Fit!  Talk about cardio.  The guy delivers presents to every kid in the world in one night!  He delivers to over 2 billion kids in one evening which must make it close to a billion chimneys that he’s going up and down.  And the whole time he’s carrying a massive sack of toys.  I mean his naughty nice book alone weighs over 3 Tons!  That’s gotta count as resistance training, right?  I would argue that in order to pull this off, Santa’s functional fitness must be truly impressive.

2.  He gets plenty of rest.  Sure, he’s got his workshop to manage, but outside of that, the guy essentially gets over 360 days per year off from work.  That’s a lot of time to read, do a little yoga and check out some progressive relaxation CDs, right? Most of us are deeply stressed either from long work hours or insufficient funds or both.  Santa is modeling that plenty of rest helps lead to a long productive life.

3.  He is vibrant in his later years.  Many accounts put good ‘ol St. Nick at over 1,000 years old, yet he’s still not retired.  Santa has a full life including regular television appearances, marching in annual parades and showing up at malls all around the world.  Can you show me one other health and fitness guru today who is rocking it out after living for a millennium?  Yeah, that’s what I thought.

4.  He has a strong social network.  As possibly one of the most popular guys in human history, Mr. Claus has a lot of friends.  He’s got his maximum 5,000 friends on facebook (stupid friends limit).  And when it comes to correspondence, Santa still kicks it old school.  The guy gets over 500,000 letters per year.  (Again there is some serious resistance training involved with simply emptying his north pole mailbox each day).  Plus he’s got the elves, and a marriage that has endured for over 150 years (possibly because they have never appeared on a talk show together).


5.  Santa has a positive outlook on life and healthy self esteem.  As a worldwide celebrity, Santa seems confident enough to rock his signature look year after year without a stylist or even shopping for new clothes.  He also seems to be genuinely happy with himself and with his lot in life.  He is well known for his hearty laugh and can often be seen literally shaking with mirth.  Despite a few truly misguided rumors, Santa has never advocated for a diet or weight loss plan.  He eats a lot and exercises a lot and loves a lot.  And all of that seems to be working out pretty well for him, all things considered.

So what lessons can we take home from this jolly old elf?  I would say the lessons are these:

1.  Do what you love to do and do it well.

2.  Exercise regularly.

3. Work hard, but get plenty of rest.

4. A life focused on giving is filled with joy.

5. When you find your signature look, just rock it out!

6. You’re never too old to have fun.

7.  Take time for your friends.

8. Love yourself just the way you are.

9. Diets don’t work.  And besides, nobody likes  a skinny Santa.

10.  Just relax and enjoy the holiday season!

Love, Jeanette DePatie (AKA The Fat Chick)

P.S. If you’d like some more hints about loving your body, I’m giving away a free present “5 Things You Can do To Love Your Body Right Now” to everybody on my “list”.  If you’re not already a member, you can join my list right here.  And in case you missed it, I talked all about body image on the Katie Couric show yesterday.  Here’s a link, and here’s another one.  Oh and don’t forget to send your photos and new year’s resolutions to me by December 30 so you can be a part of the 2014 New Year’s video!

Resolve to have Different Resolutions Next Year

2 Replies

Hi kids!  I know it’s a little early to be talking about New Year’s Resolutions.  I mean at this point, I am just resolving to, please God, make it to the next year without dying or committing a homicide.  But I am bringing up New Year’s resolutions at this time for a few important reasons:

1.  I wish to forestall panic.  One problem about waiting until New Year’s day to start thinking about New Year’s Resolutions is that the self-help marketing machine fires up in full force around midnight on December 25.  And this “self-help” marketing machine is fueled completely by post-holiday panic.  Your Yule dinner won’t even be digested before tons of advertising hits trying to convince you that you are a BAD PERSON for having eaten it in the first place, and that you should start to feel massive amounts of panic this very second!  I say forewarned is forearmed.  (Wow, forearmed is a really weird word when you see it written down.  Does it mean you are prepared with weaponry or simply that you have body parts between your elbows and your wrists?  But I digress…)  So I want you to think ahead of time about how you are going to cope with this marketing onslaught.  I don’t want you to be caught unprepared.

2.  You might want to plan a media diet.  By and large I don’t believe in diets.  But from time to time I do recommend a “media diet”.  I don’t usually consume a lot of television or magazines, but I am especially careful to avoid TV or glossy magazines any time between December 25 and January 31.  It seems that during this time, all any magazines and TV shows can talk about is your need to lose weight in the coming year.  I mean it’s ALL they can talk about.  It makes me crazy.  And internet ads can be equally crazy-making (although usually a little easier to ignore).  So for the month of January, I drastically cut down on my media consumption, and am careful to spit out any media that leaves a bad taste in my mouth.

3.  Let there be peace on earth and let it begin in me.  With apologies to the songs about St. Francis, I think that peace on earth begins within our hearts and between our own ears.  I think that a more peaceful world is an awesome plan for 2014.  But I think peace on earth becomes a lot easier when we feel peace in our own skins.  So, I’d like to suggest that we approach 2014 with a plan to take care of ourselves from a place of love not hurt and a place of peace without panic.  Which leads me to the fact that:

4.  I’ve got a cool project idea, and I’d like your help.  Last year, I posted a New Year’s resolutions video.  Here it is:

THIS year, I’d like to post a resolutions video with YOUR resolutions.  But in order to do this, I need your help.  I need you to send photos of yourself along with a resolution that I can put into this year’s video.  I’d like to post the video by January 1, so I’ll need a little lead time.  So I’m asking you to email your photo along with a very short answer (like 1 to 5 words) to fill in this blank:

“This year I resolve to _____________________________”

Send your photos and resolutions to projects@thefatchick.com.

Here’s to a 2014 filled with light, laughter and body love for all.

Love,  Jeanette DePatie, AKA The Fat Chick

How do I know when I’m exercising hard enough?

Leave a reply

kitty-yoga2

This question can be a bit difficult for beginners to navigate.  Given all the mixed messages we’ve heard about exercise from the notion that working out feels like being kissed by angels to the notion that all real exercise is accompanied by excruciating pain, it’s a little tough to know just how you should feel while working out.

As with most things,the truth is somewhere in the middle.  You should feel like you are expending some energy as you exercise.  At the same time, you should not be experiencing pain as you exercise either.  And the way you feel during exercise will also be impacted by what type of exercise you are doing, how familiar you are with that form of exercise and what fitness goals you are trying to achieve.  Let me give you a basic rundown based on exercise type.

new-years-resolutions-cats-treadmill-exercise

Aerobic Exercise:  During this form of exercise, the goal is to raise  your heart rate and sustain it at a slightly elevated level during your workout.  There’s lots of information available about what heart rate you should reach and not exceed.  But I find for most people, it is more helpful to use the “Rate of Perceived Exertion) or RPE to determine their appropriate exercise levels.  I like to use a tool I call the “sweat scale” to determine your RPE.  If you imagine a scale from 1 to 10, with 1 being how you feel when you are sitting on the sofa watching TV and eating cheezy poofs and 10 being how you feel when you are working out so hard you feel like somebody better call 911 because you are having a heart attack, we generally want to work out at between 6 and 8 on this scale to achieve maximum benefit from your workout.  This generally feels like you are working moderately hard.  You are breathing more deeply than usual, but not gasping for air.  You should be able to speak in short sentences, but you probably can’t sing while you are working at this level.  You are usually pretty sure you can keep exercising another 5 minutes at this level, but not sure you can work out another half hour or more.  Now you don’t have to work out at this level to be aerobic.  Any level over your normal resting level can count towards aerobic exercise.  But you generally don’t want to work out over this level for any sustained level of time.

One thing you’ll want to be very aware of as you exercise are any “warning signs” or what I call “dashboard indicators” from your body that let you know that something is wrong.  If you are unfamiliar with exercise “warning signs” please go here on my website and read the “Five Things You Should Know Before You Work Out” article.  It is really important to know this stuff, and it can save your life.

catstretch

Flexibility Training: This very important, but often overlooked type of exercise encompasses such practices as yoga and stretching.  Flexibility training not only makes it easier to move around, but also helps you avoid falls and prevent injuries in everyday life.  The key to flexibility exercise is to move your body to a point of gentle tension but not pain.  A good stretch feels a little bit like a yawn.  Your body reaches and expands, you feel a pleasant sense that you are moving your body a bit beyond it’s average range and you feel a gentle tug in your muscles.  Once again, this should not feel painful.  With this form of exercise, it’s particularly important to tune in and pay attention to the messages your body is giving you.  You may even wish to keep a journal and write down how various stretches feel to you, so you can get a sense of what works well for you in your practice.  Remember that in general you want to do static stretches, where you move your body into position and hold the stretch for ten to fifteen seconds.  Bouncing as you stretch or “ballistic stretching” can easily move your body outside of a good range of motion and lead to injury.

cat-exercise

Strength Training: Also called resistance training, this is where you use some sort of resistance to help build muscle mass and make you stronger.  This resistance can come in the form of weights (everything from dumbbells to water bottles), elastic bands (also called resistance bands), weight machines (including nautilus, and other cable systems) or even just the pull of gravity against your body (including things like crunches and squats).  Strength training is also a time when it is particularly important to tune into your body’s messages.  Good strength training should make you feel a gentle burn or warmth in your muscle.  It should be clear that your body is doing extra work, but you should not feel pain.  You also shouldn’t feel a sense of impending loss of muscle control.  If you are exercising alone and without a trainer, you probably don’t want to work your muscle to exhaustion, where your muscles begin to shake and it’s clear you can’t do one more rep.  That said, it’s quite normal for your muscles to feel tired after a certain number of reps.  Remember to check out that document on my website, and familiarize yourself with the exercise warning signs.

When you are first starting out, it’s pretty normal to feel some confusion about how hard you should be exercising.  This is a place where working with a personal trainer or group exercise instructor can really help.  Even if you can’t afford to work with a trainer for months on end, you could meet with a trainer for a few sessions, just to learn what your body can do and make sure you’ve gotten off to a good start.

But no matter how you approach it, remember to listen to your body and do what feels best for you.

Love, Jeanette (AKA The Fat Chick)

P.S. Looking for a little help?  How about joining my personal training program?  Prices are going to go up in January, so why not lock into some holiday savings right now?

P.P.S. Want to get access to FREE STUFF?  Just opt in RIGHT HERE!

Fit Mom Vs. The Fat Chick, The Cage Match Edition

11 Replies

MamaCatThe online world is absolutely full of people arguing with Maria Kang alternatively known as “fit mom” or “what’s your excuse mom”.  She stirred up a whole lot of controversy with her picture showing her teeny tiny sports shorts and perfectly toned abs next to her three children along with the headline, “What’s Your Excuse?”  Naturally this photo infuriated a lot of women who didn’t feel they should need an excuse to not look like Maria Kang looks.  And there were plenty of women ready to point out that Maria has no right to make assumptions about their lives and their priorities and their choices, based on the fact that they fail to look like fitness magazine cover models.

She stirred up a whole other hornet’s nest of controversy recently by speaking out against a Curvy Lingerie company.  Curvy Girl chose to help boost women’s self esteem by asking their customers to post pictures of themselves on their Curvy Girl facebook page.  Curvy Girls touted this as an opportunity for average women who have NOT been airbrushed or spray tanned, surgically altered or photoshopped to show off their sexy selves including stretch marks, bumps, scars and rolls.  Naturally, Maria couldn’t stay out of the fray and just had to say something about how some of those women (based on some criteria known only to her) should not feel good about themselves because they just can’t be healthy looking that way.  The owner of Curvy Girl then got Maria kicked off facebook, at least temporarily for engaging in hate speech against those who submitted pictures to the Curvy Girl site.

And of course, I can’t sit just idly by.  Oh, honey, no.  I have to jump in here and say, that this is an absolutely perfect, text book demonstration of why I choose to call myself “The Fat Chick”.  Maria describes herself as a fitness trainer.  Maria even looks like our American stereotypical ideal of how a trainer should look.  She also conforms to many stereotypes regarding what a fitness trainer should think.  But I think many of the notions that she has tried (in her not particularly clear way) to articulate during the many multitudes of media interviews are not only flawed but dangerous to her clients and to the world at large.  So, if y’all will bear with me, I’d like to take a quick look at some of them right here and right now.

1.  Everyone, if they tried hard enough, could look like Maria Kang.  Um, no.  There are many, many factors that go into how a person looks including age, race, gender, socioeconomic status, genetics, fitness level and so on.  The vast majority of people in the world could do situps until the end of time and squats until their bums fall off and they will never, ever look like Maria Kang.  I’m not saying that Maria doesn’t work very hard to look the way she does.  I’m sure she spends an enormous amount of time, energy and money making that happen.  I am saying that she is coming from a different starting place from many of us,  I think this may be a case of “born on third and thinks she hit a triple”.  I have participated in many running races and track events in my life despite the fact that I am not naturally gifted with any athletic talent for running.  Despite a serious training regimen and a lot of determination I think Usain Bolt’s record is safe from me.  That said, he probably can’t hit a high “C” or sing the soprano role in a French Opera like I can.  I think that’s true even if Mr. Bolt really wanted it and trained for it.   He just doesn’t have the right kind of body to accomplish that.  And that is OKAY.

2.  Well at least all fitness teachers should look like Maria Kang.  Again, no.  A thousand times no.  Fitness teachers work with all different kinds of people.  Therefore, fitness teachers should look like lots of different kinds of people.  Some students will be extremely motivated working with a teacher like Maria.  Some would be put off or even terrified in working with somebody who looks like her.  One very important reason I call myself “The Fat Chick” is to get across the notion that while some fit people look like Maria, plenty of others look more like me.  In fact, on the Fit Fatties Forum, there are THOUSANDS OF THEM who look more like me.  There is not just one way to be fit.  There is not just one way to look.  Maria looks like a fitness teacher, but SO. DO. I.

3.  But some of those women just don’t look healthy.  Um, how the heck do YOU know Maria.  You absolutely, positively, truly cannot look at a person and determine if they are healthy.  You cannot look at a person and determine if they have healthy habits.  You.  Can. Not.  As my dear friend Ragen Chastain says, the only thing you can know for sure when you look at a fat person is your own bias towards fat people.  This notion that you can tell that fat people are unhealthy by looking at them has caused untold harm to people of size in this world.  Because it’s not just attention-seeking personal trainers who harbor these biases.  It’s also doctors and nurses and college admission officials and tenured professors and office health care managers.  It’s our mothers and fathers and second cousins who all feel that our size should generate concern which in turn generates the need to generate unsolicited advice.

4.  But saying that fat people are unattractive and unhealthy doesn’t mean I’m a bully.  I hate to burst your bubble Maria, but that’s EXACTLY what that means.  You are taking a stigmatized group and you are using faulty logic to justify your attempts to further stigmatize them.  Yup.  That makes you a bully.   Even if you don’t believe you are being a bully, and even if you take care to point out to anyone that will listen that you are not a bully, you are still being a bully.

5.  But Maria is just trying to help.  The question I have here is, “Help who?”  Clearly Maria is trying to help herself.  No doubt that she will enjoy a certain notoriety for her part in this whole brouhaha and her facebook and YouTube hits are no doubt off the charts.  But if you are going to help people, if you are going to help normal, everyday people get fit, it’s important to do your homework.  You should know as a fitness instructor what is likely to hurt (shaming your clients) and what is likely to help (encouraging and empathizing  with your clients).  When you are responsible for teaching others, it’s so important to read the research and really understand what is happening rather than simply repeating something you heard from somebody somewhere.

In a way, I am extremely grateful to Maria.  She’s made the dialog come to light, she’s made the bias come out in the open, and she’s contrasted my own approach to fitness in such a clear way that my role as “The Fat Chick” has never been clearer.  As a fitness teacher or trainer you could always take the tack of asking people, “What’s your excuse?”  But I’ve always found it quite a lot more effective to ask, “What do you need?” or “How can I help?”

Love,

Jeanette DePatie

AKA The Fat Chick

P.S. There is a lot of great advice about how to go from zero to moderately active in YOUR life in my book–The Fat Chick Works Out!  Now get both the book and DVD for only $25.

P.P.S. Want to get access to FREE STUFF?  Just opt in RIGHT HERE!