The Intuitive Workout: Not so Fast

Intuitive eating is a wonderful thing. Learning to trust self-regulation cues while providing your body needed fuel and pleasurable foods is a wonderful path. So if intuitive eating is so great wouldn’t you think intuitive workouts would rock too? I’m not so sure.

Self-disclosure Alert! When I was in college (a mere month ago–ha ha–plus a decade), I met friends at the rec center almost daily. There was no written plan yet I knew I’d lift some weights and probably use the cardio equipment. I was consistent because I was accountable to my friends and I really enjoyed a good workout. Now that I live in the real world, things look a lot different. I’ve had gym memberships, equipment in my house and a combination of both. When left to my own devices and no one to work out with, my consistent workouts I once enjoyed fell by the wayside. So much has changed in my life since college and grad school–kids, business, other life demands. I’m guessing your life has changed as well. Can you relate to the intuitive and possibly sporadic workout? I bet you can! 

Recently, I started a new workout plan. I also realized how much I missed having a workout that I could follow and monitor progress. Workouts are truly my free time as well. And, if I’m going to commit my time and energy to it, I need to like it! Could I design my own workout? Sure I could. I’m a Certified Strength & Conditioning Specialist (CSCS) and being married to an uber geek (an endearing term) who just happens to be Dr. Exercise doesn’t hurt. However, having a plan designed for me really helps provide a necessary structure and gives me a sense of accountability. Just like most other areas in our lives, structure provides direction, purpose and way to measure progress (i.e planning meals, getting groceries, preparing meal, etc.). I think I’ve come up with the perfect analogy.

Eating & working out with no plan is like Jell-O with no Jell-O mold. You’ll end up all over the place.

 Just don’t get crazy about it. Be realistic about where you are in your life. If you current exercise is remote control boot camp don’t sign up for a powerlifting competition just yet. Here are a few tips to get you started.

• Assess your current activity level. Don’t be judgmental, just do it. You have to start somewhere.
• When can you make time to move more? You read that right. I said make time not find it.
• What do you like to do? Don’t say running unless you actually like running. It’s not the gold standard in exercise. The gold standard is what you enjoy and will continue. I like to lift weights (chicks can be strong too).
• Try new activities if you’re not sure what you like.
• Decide how much time you’d like to give it per week. Currently, I’m doing 3 days per week of structured exercise with leisure activities like walks whenever I can get them in my day.
• Give it time. Commit to six weeks before deciding you don’t like something. Then you’ll really know if you like it!
• Get help if you need it. Talk to a qualified & educated exercise professional and get a written program that’s right for you. Just like with doctors, therapists, and dietitians/nutritionists, you need to make sure they’re a good fit for you and your needs.
• Don’t be a dichotomous (a.k.a. black and white) thinker. If you miss a workout, don’t flip the “screw it” switch and quit. If you can fit it in another day, great. If not, welcome to the real world. Move on.

It would be great to hear from you about working out. Please share in the comments.

#WeightStigma – Why it hurts… #endED

This post is by Janet Zimmerman, a University of Memphis Nutrition Student and Schilling Nutrition Therapy, LLC Intern. You can follow Janet on Twitter as well at http://twitter.com/JanetZimmerman

This summer I had the incredible opportunity interning with Binge Eating Disorder Association. With BEDA’s National Weight Stigma Awareness Week coming up September 26-30, part of my job has been compiling research on weight stigma and how it influences and effects people.

Now, you might be wondering what weight stigma entails? Weight stigma is bullying, teasing, negative body language, harsh comments, discrimination (in education, employment, healthcare, and elsewhere), or prejudice based upon a person’s body size.  Now, I must admit to you that before starting all of this research I knew and believed that “fat talking” was unhealthy and that no one should be judged by their looks, BUT I never knew the extent of weight discrimination that occurs or the deep psychological effects that these discriminations have on people. I have been astounded and quite frankly overwhelmed by the stories and statistics I have come across.

So what does the research suggest?

• 1 of every 3 overweight girls and 1 of every 4 overweight boys are teased by peers about their size (starting in PRE-SCHOOL). In the higher overweight groups, the ratio is 3 out of 5 children get teased
• 47% of overweight girls and 34% of overweight boys report that they are teased and victimized by family members because of their weight
• 72% of overweight adult participants reported experiencing weight bias from family members
• 69% of overweight people report being stigmatized by doctors and 52% reported doctors stigmatizing them on more than 1 occasion
• 43% of overweight people report weight stigma by employers or supervisors

What are the consequences for weight stigma?

• The internalization of weight stigma by individuals is “positively associated with eating disorder psychopathology, fat phobia, and depression, and negatively associated with self-esteem”. Yes, you read that right. Weight stigma contributes to eating disorders, depression, and low self-esteem.
• In a self-reported study of 2400+ overweight/obese women, 78% of participants coped with weight bias by eating more food. 

Shaming people (aka weight stigma) into losing weight or having healthy habits does the opposite. Research actually suggests that promoting self-acceptance and body satisfaction predicts less weight gain over time.

I am all for people living healthfully by moving their bodies and nourishing themselves with healthful food. Having said this, I want to emphasize two things: a person’s size does not predominately dictate health (activity, nutrition, lifestyle, and genetics do) and SHAME HELPS NO ONE.  Like the research suggests, shame surrounding weight furthers low self-esteem, depression, and disordered eating (specifically binging and emotional eating). As one of our readers, Kelly, said so well below, 
“Weight stigma is a gravely harmful yet endemic prejudice that continues to be enacted in almost every facet of American life, from the personal to the political.” Let’s work to change the weight focus and stigma to a focus on health and self-care.  Everyone, of all shapes and sizes, deserves to feel loved, valued, and accepted.  Everyone is worthy of working toward health (not a number) and caring for their body’s unique needs. Remember the wise words of Mother Theresa, “If you judge people, you have no time to love them.” Judgments are harmful and judgments made about weight are no exception.

Do you make judgments about yourself or others based on weight? Weight stigma effects each one of us in one way or another. The change to end weight stigma begins with each one of us confronting our own biases and talking out about the harm that weight stigma does.  For more information, check out the weight stigma blog carnival, Yale RUDD center weight bias research, and BEDA‘s National Weight Stigma Awareness Week!