Ask Amanda: Size Me Up

I meant to write this entry weeks ago when the whole Lady Gaga body shaming thing came out, but other #AskAmanda inquiries came up, and I had to save my little soapbox for a while.

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ZING!

But now, I’ve been thinking about my dear Lady as well as some other recent body-related posts I’ve seen (female boxer Alicia Napoleon on what being “beautiful” means; H&M’s new body positive advertising) and I just feel like it’s the right time to talk about an issue that underlies so much of the communication, presentation, and function of the fitness industry – especially as it applies to women*.

(*Male readers, by the way, don’t think you’re “excused” from the conversation – if you choose to leave, you’re just part of the problem.)

“The problem,” by the way, is this: the true definition of fitness as an ideal should be a strong, healthy body, mind and spirit – but the working definition of fitness in our culture is a muscled yet somehow miraculously lean body without much attention to the whole “mind and spirit” thing and even less to the whole “life in balance” thing.  Throw in the fact that many female representations of “fitness” are often just regular (underweight) models wearing sports bras, and I think the issue is quite clear.

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Not hating on how she lives her life, but it probably doesn’t involve a lot of exercise – or food.

Think of how fitness companies sell their products – whether it’s gym memberships, vitamins, group classes, fancy equipment, clothing, whatever – it’s usually by showcasing these impossibly “fit” bodies (and again, if we’re talking about women, usually “fit” and “skinny” are frustratingly and inaccurately interchangeable, since visible muscles can actually have the opposite effect on sales) and promising that the product/apparel/supplement will deliver them as quickly as possible.

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She has no muscles; he has a bunch; somehow they both got the same result from 6 minutes with a hand-held vibrator?  Let’s use our brains here, people.

In a word: wrong.  And in another word: misleading.  And allow me one more: destructive.

Even if these companies have the best of intentions, they’re still delivering the age-old message that the only reason to get fit is to have a hot (thin/muscled, again, depending on gender) body, and if a certain method doesn’t guarantee a hot (thin/muscled) body, it’s not worth pursuing.  Screw you, tai chi.  Forget it, low-impact cardio.  Sayonara, stretching.  Our fitness culture screams push, starve, sweat, burn – rarely if ever, balance; and nearly never, fitness at any size.

Furthermore, advertising and communicating this message does double damage in that it negates the actual reality of achieving hot (thin/muscled) bodies, which is that it often takes much more sacrifice and social isolation than the average person is willing to commit, and that a hot body is no more a symbol of true health than a Louis Vuitton bag is a symbol of true wealth – it’s just an easily identifiable status symbol, and just as shallow.

I once had a client tell me that she would not have signed up to train with me if she didn’t “want my body” – how I interpreted that was, if my body shape and size didn’t meet her ideal of what a fit body should look like, she would negate the decade-plus experience I’ve had professionally training clients and hire someone who “looked the part” better than me.

I’ve had it with that type of bullsh*t.

Because I specialise as a weight loss coach, you may think it’s a bit hypocritical for me to harp on the hyperfocus on body size and shape as a problem, since it’s exactly that “problem” that keeps me in business.  But I counter with this: I specialise in helping people get to their healthy weights, with lots of lean muscle, functional mobility, clean nutrition, and personal growth along the way.

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Mmmm, I’ll have an extra large serving of downtime please.

Not a single one of my clients is encouraged to take supplements, go below normal recommended calorie targets, slog away hours of cardio, or even give much credence to the raw number on the scale (I emphasise the importance of body fat percentage and body measurements as the appropriate progress metrics for fat loss).  No one in my gym gets by calling themselves “weak” or “fat,” and I really try to discourage (particularly female) clients from pointing out singular body parts as “problem areas” and rather encourage a full-body fabulous approach to training.

I refuse to accommodate women who tell me they don’t want to get “too muscular” (for the record, it’s never one happened, because gaining muscle is not an easy feat for most of us) from training with weights, and I absolutely have no patience for clients who choose to starve themselves or do hours of cardio to “lose weight” rather than do it the right way.

Before I lose focus (and I know, I’m almost there), I want to leave you guys with the summary point of all this: how you look on the outside is only one (often misleading) indicator of how you’re functioning on the inside, and no one – not even your doctor, not even your trainer – can assess your health and fitness just by looking at your body shape or size.  You control your real health outcomes with attention to clean eating, resistance training, and proper sleep and stress management, and when you do those things well, you’ll see exactly what your healthy body is supposed to look like.

Have you ever had comments about your body, fitness, or size that hit a nerve?  How do you – did you – deal?

Ask Amanda: Slim, Shady

I was in an Uber yesterday when the driver (a homeopathic-remedy enthusiast and roughly 70-year old Sikh man) was regaling me with his detailed and lifelong fitness regimen, including everything from jogging around the block every day to taking “two mugs of warm water” upon waking to rubbing saliva in his eyes to relieve conjunctivitis (again, I said he was enthusiastic, if not a bit senile).

When he mentioned that his wife had the propensity to fall ill at a much higher rate than himself, I asked what her fitness practices were, to which he simply replied: “Oh, she’s very slim, she doesn’t need to exercise.”

I don’t think there’s a sentence in the world (regarding health and fitness, at least) that can make my blood boil more than that exact sentiment, although as an aside, these are close:

  • “I want to lose weight but I don’t want to change my diet”
  • “I want to look ‘toned’ but don’t want to get big manly muscles”
  • “I have to cut down a few pounds fast, so I guess I’ll just do some extra cardio”
  • “But foods high in fat will make me fat!”
  • “The elliptical machine is my favorite”
  • “I won’t try yoga because I’m not very flexible”

And honestly, I could probably go on for pages if only I’d kept a running list of every piece of fitness and health-related misinformation I’ve heard in my 11 years in the business.

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But, I digress.

The issue at hand is this: everyone needs to exercise.  Everyone.  You.  Me.  Your grandpa. Your pregnant wife.  Your uncle with the knee replacements.  Your parents.  Your best friend that doesn’t put on a pound no matter how much she eats.  Your boss. Everyone.

What bothers me the most about this sentiment is the implication that just because someone is not overweight, he or she is “spared” the burden of exercise; the idea that the only feasible reason that a human being would ever want to move their body in a manner outside of the basic activities of daily life is to achieve a particular weight, shape, or body type.  For the record, this is bullsh*t – solid, wretched, bullsh*t – and I hate it.

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The benefits of exercise far outweigh (zing!) the empty vanity of being thin.  Exercise is a key component in longevity (assuming, hey, you might wanna stay on this Earth for a while), heart health, bone density (don’t wanna be that grandma with the ol’ broken hip, do you?), diabetes control, and injury and chronic pain prevention.  It reduces stress and anxiety as effectively as many medications, helps you sleep better and longer, gives you more energy during your waking hours, and improves your mood.

I’ll go one step further and say that it’s not just exercise, but weight-bearing and resistance exercise, that is most crucial for people of any size.  Without strong muscle support, your joints become weak and more susceptible to impact and overuse problems, especially as you get older.  Being frail is not a good look for aging – and in fact, studies have shown that people with a slightly overweight BMI actually live longer than those who are “slim.”

Furthermore, lean muscle boosts metabolism and burns more calories even at rest, meaning that you can afford the occasional indulgence without stressing about weight gain because your body becomes more efficient at burning off the excess fuel.

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Both of these women weigh 150# (68KG).  On the left is lean muscle, due to exercise.

And yes, there’s more to my soapbox before I step down.

At the ripe old age of 33, I have plenty of friends and acquaintances that “used to be” skinny.  “Used to be” fit.  And sure as hell “used to” eat a lot worse, drink a lot more, and exercise a lot less than they do now (on this point, I will include myself, haha).  But many of these are the folks that, at age 18-22, I now call “future fat.”  They’re the ones that didn’t establish healthy eating and exercise patterns because they “didn’t need to,” relied on crash diets and skipping meals to trim down every now and then, and are now facing the worsening effects of a permanently damaged yo-yo metabolism, higher-than-desired body fat, and the uphill battle of trying to go back in time while stuck with a body that is situated firmly in the present – and in its mid-30s (spoiler alert: NOT AN EASY PROCESS).

Perhaps living in Asia has heightened my sensitivity to the “don’t need to exercise” remarks because many Asians here in Singapore, particularly women, are genetically slim and actually do believe that they don’t need exercise to stay healthy (since, again, the prevailing measure of “health” is simply “size”).  I’ve heard from many of my Asian clients here that they’re the only one in their household that “has to” exercise, or that they won’t bring their wife or daughter to train with me because “they’re already skinny” – and each time, I have to bite my tongue nearly off to avoid making a scene.

When will we dissociate the holistic idea of “health” from the vapid ideal of thinness?  And how?

GOALvember Outcomes & Lessons Learned

Every now and then I will undertake a challenge – 10 Pounds in 10 Days (2013), Whole30 (2014), and this year, ROCKtober and GOALvember.

I don’t think of any of these are “lifestyle changes” or “system reboots” or anything like that, but I do think that in life, we should seek out challenges, and more than that, we should look to better ourselves in whatever small ways, for whatever small reasons.

With that (overly noble) idea in mind, here’s my two-week-delayed review of GOALvember – my pursuit of 10 lifestyle “tweaks” intended to make my day-to-day life better, lose a little weight, and get back to a wellness plan that really works for my life and my goals.  Behold the list:

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#squadgoalz

So what did I learn from trying to make these 10 rules stick?  Well…

“Forcing” workouts is almost a guarantee of not getting them done.  Sure, I exercise near-daily, and I love exercising, so it’s not a chore for me.  But trying to quantify workouts (yoga, Crossfit, running, swimming…) is almost more stressful than helpful.  There are four types of target workouts I like to do (see list above), but I am more satisfied plugging them into my week as I go – and as I can- rather than trying to check off some ambivalent number on a list.  There is room for flexibility!

Positive self-talk works.  And guys, I go overboard.  I look in the mirror and say out loud, “Fierce!”  I take selfies that I never post just to give myself a high five for putting makeup on that day.  I put on dresses that hug the curves of my body and for once don’t focus on the little bit of “extra” that peeks out near my upper arms.  I have been giving myself mental high-fives on a way more regular basis, and I will tell you – I feel better each passing day when I do it.  As they say – fake it till you make it.

Alcohol is not (really) the enemy.  I’m not saying it’s good for you, and I’m sure not saying it’s not a vice in my own life.  But what I am saying is that the days I chose to have a few extra tipples among friends were not the days my weight would stagnate or go up; in fact it was often the opposite.  As a social drinker, I associate a few beers with a bit of fun, and I realize that cutting that channel out of my life (again, for an arbitrary reason) makes me more stressed than just letting loose a bit.  And hey, it’s the holidays, right?  Time to toast under the mistletoe, in my opinion. 😉

Clean eating is always the solution.  Well, what do you know – when I am eating more vegetables (salads included, but not exclusively), skipping the heavy breakfast carbs (read: cereal), and enjoying reasonable and protein-focused portions, I have more energy, I lose weight, and I perform better.  Surprise, surprise.  I have all the tools I need, I just need to remember to wield them.

I am happy to report that I am “off program” for the next couple of weeks – even trainers like to enjoy themselves at the holidays, of course!  I’m excited about what the new year holds – Ragnar Ultra, perhaps a triathlon (!), and who knows what else…2016 is a year of possibility.

What are you looking forward to in the new year?  Any great fitness goals?

From ROCKtober Onward to GOALvember

(Ok I know, all the little “keywords” are a little annoying, but bear with me.  It helps me focus.)

ROCKtober has just come to a close, and as you can imagine, I definitely chose October 31st as a “drinking night.”  Halloween combined with Saturday?  It was a party explosion that I wanted to – and did – take full advantage of.

My friend Danley and I in full Halloween effect

My friend Danley and I in full Halloween effect

This is what drives me nuts about drinking, however.  Drinking = eating.  For me, that’s all there is to it.  I cannot throw back a few without becoming ravenously hungry, and then the calories of beer are quadrupled by the calories of a burrito (re: Saturday’s choice) and compounded by half a pack of Tim Tams upon arrival home.

So I am pulling it back even further in the coming month.  At the risk of becoming redundant, let’s take a look at the goal chalkboard, shall we?

#squadgoalz

#squadgoalz

To review, I spent October KILLING it on yoga (I went to more classes in ROCKtober than I did in the first four months of living here combined), running (finally getting back in my groove here, though I’ll have to step it up soon for a Ragnar Ultra, to be discussed in more detail soon), salads (I’ve basically identified every salad location within 5 miles of my work and home), water (easy peasy), and even Crossfit (hit a two-in-a-row this week; a recent record).

I can definitely step it up on the alcohol (per above), junk food (where DID the cookies come from?  And the dark chocolate peanut butter?), and as always, positive self-talk.  Speaking of self talk, by the way, I was super touched by a piece written by Catilin Moran and it really did make me stop and think that if I could only see myself through my mother’s eyes, how much more forgiving of myself I could be…

But I digress.  Let’s talk GOALvember.

I am keeping the same goal board up, because consistency is hard to come by, and I like my goals.  They’re solid.  I just need to keep refining my interpretation of said goals (trying to throw out my entire closet because I hate how I look in every single thing is kind of the opposite of positive self-talk) and focusing on the positive, lasting changes I am making, not on the habits yet to form.

On another note, have I mentioned how much I still love Singapore?  Especially now that #thehaze is starting to fade (and yes, I feel like I personally had some hand in chasing it away with my Halloween costume, like some sort of live voodoo doll), I feel like Nick and I have really hit our stride here, personally and professionally.

What "hitting our stride" looks like

What “hitting our stride” apparently looks like

A final fun development this week is that I found out our little street (Bristol Road) is going to be featured in Expat Living magazine under their “Street Talk” section – with Nick and my picture and all of our wonderful words about our cute little neighborhood.  Stay tuned for the January 2016 issue.

Not particularly relevant, I just found this hilarious and tangentially Singaporean

Not particularly relevant, I just found this hilarious and tangentially Singaporean

Onward to GOALvember, readers – let’s all renew our commitments to being better versions of ourselves.

What are your GOALvember targets?  How successful was your ROCKtober?

BMI vs. Body Fat Percentage: A Primer

[First of all, I heard the word “primer” on the radio today and the host pronounced it like “PRIMM-er” rather than “PRIME-r,” which is how I’d always imagined it was said.  Does anyone have the authoritative last word on this?]

Anyhoo, I had a client head over to my #AskAmanda page on Facebook today (every Wednesday, BTW) and ask me a great – and often confusing – question:

How is muscle tone accounted for in BMI readings?

BMI, for those of you who haven’t caught on to this medical buzzword, stands for Body Mass Index.  This measure is easily calculated using a formula with two variables – your height and weight.

BMI is useful in medical settings because it helps establish a range – an estimate, if you will – of categories that help medical professionals zero in on potential risk factors.  For example, a BMI of over 40 (this would look like a woman who is 5’2″ but weighs 220 pounds) means you are categorized as morbidly obese, which is correlated with several health problems including ventilatory disorders, circulatory congestion, and unexplained sudden death (!).

Here’s the problem with BMI, though – let’s say you’re a bodybuilder.  You are 5’7″ tall and weigh 200 pounds (completely possible on a frame with a lot of muscle!) – this puts your BMI at 31.3, which reads as “obese.”  That said, you may have so little body fat that you are not remotely at risk for excess-fat-related health problems, such as heart disease or diabetes – but on paper, you fall into that same unhealthy category due to your BMI.

This is why I am always harping on clients to get their body fat measured.

Body fat percentages are exactly what they sound like – a ratio of the fat you carry on your body relative to the lean mass (muscle, bone, and fluid).  They can be measured using hydrostatic weighing (the best choice – if you’re ballin’ and have access to a water displacement tank), calipers (available at most gyms, and very reliable), bioelectrical impedance (the quickest, easiest method), and even good old-fashioned measuring tape.

As you can imagine, two people can have the same BMI but vastly different body fat percentages and overall appearances – the pictures below make it clear that the number on the scale (and thus, the number in your BMI calculation) doesn’t matter at all if your body fat is in a healthy range – and for most people, they’d prefer a higher number if it means more lean mass.

The reason I get on such a soapbox about this is because clients come to me with either one or two numbers on their mind – their body weight, almost always, and their BMI, if they’ve been told it’s “high” or “obese” or “at risk” – and they lose focus on the actual changes that need to take place in their bodies for better health.

Long story short, whether you are someone worrying about your weight on the scale, or someone who has always had a “healthy” weight but lacks lean muscle (the “skinny fat” issue, which I’ve written a whole post about in the past), it’s time to put BMI behind you and get a solid measure of your body fat percentage (below is an example of a body fat chart so you can evaluate your progress) for a true, meaningful read of your physical fitness.

What’s your opinion on BMI*?  Is it useful at all or do you rely more on BF%?

*a quick note – I actually wrote my Master’s thesis using BMI as a central variable because it is useful in policy recommendation due to estimating power.  That said, for individual case-by-case clients, I broadly favor BF% for the reasons I outlined above.

Crazy Sh*t I’ve Done to Prep for My Wedding

If you’ve been following me on almost any social media outlet, you’ve probably picked up on the fact that I am getting married soon.  Like, real soon.  Like, a week from tomorrow soon (!!!).

There is a lot of preparation that goes into a wedding, not the least of which pertains to the specifics of the bride’s body, face, and hair.  Lucky for me I work hard to maintain a healthy weight and body fat percentage, so I didn’t feel the pressure to drop pounds and “tone up.”

That said, it doesn’t mean I didn’t have a sh*tton of fine tuning to do on this here bod.

I went back and forth about actually posting this entry, because I didn’t want to come off like a bridezilla, a vain idiot, or an absolute sucker – and I think, to some degree, you might think I’m all three if you stick around to read the whole thing.

But I also wanted to be completely transparent about what lengths I personally have gone to in order to feel like my best self on my wedding day and heck – some of you might even empathize (or at least get a hearty laugh).

So here we go:

About six months ago I started zapping my face.  No, not zit-zapping, more like wrinkle-zapping, with the NuFace by Carol Cole system.  My sister-in-law uses and swears by it, and she bought me one for my bridal shower – turns out, the thing’s addicting.  Once you get used to the tiny but somewhat painful microcurrents shooting into your face, it’s actually kind of relaxing, and it leaves your skin feeling tighter, softer, and yes – younger-looking.  You do have to commit to using the thing – I didn’t start noticing results until about two weeks in – but I really like it and will continue with it long after the wedding is over.

Around the same time I decided to fry my face off, I also got into waist training.  Yep, you head me, Kardashian-style waist training – the thing where you wear an increasingly tight corset to help shrink your waist (and note: although I am not overly concerned about my weight, I am concerned about my proportions, which I often find bordering on masculine due in part to my lack of waist-hip ratio).  Did it work?  Well, despite being a huge pain in the ass and completely uncomfortable, yes – my waist went from 28 inches at my first dress fitting to 26 inches at my last.  Win!

Speaking of being strapped and tightened, I also started wearing a back brace to help straighten out my posture.  Sure, I lift weights, do yoga, and generally maintain proper posture, but I also have scoliosis, which means I never really look “right” from a side view (which, if you guys have been to weddings, is often the sustained view you get of the bride when she’s saying her vows).  Please note if you are actually attending my wedding that I busted my ass to stand up straight so if it looks like I am slouching, you know I’m doing my best.

Not crazy enough for you yet?  How about the $40 custom spray tan that I (along with many of my bridesmaids and my own dear mother) am getting?  If you’re wondering what  a custom spray tan is, well, listen up: they customize a color for your skin tone.  They spray and contour your “trouble zones” (I always ask for double triceps and triple abs).  They sometimes apply a light fragrance so you don’t smell like stink tan.  And best of all, they spray into all the little nooks and crannies a misting bed will miss, resulting in a super smooth, even, and amazing-looking tan.  Badda bing.

The spray tan, though, wouldn’t mean nuthin’ if I wasn’t already trying to “up my cuts” by lifting weights and working out, a regime which for the past two months has also included sessions in the hot Pilates pod known as Iobella.  It is exactly what I just said – they put you in a plastic pod, photo 4 (2)crank the heat up to 103 degrees, and make you do Pilates-inspired movements (in excruciating sets of 40) inside.  Despite sounding hellish, it’s actually quite wonderful, and has done a ton for any outstanding pockets of cellulite I was not so thrilled to show off.

Ah yes, speaking of cellulite….most women hate it; I tolerate it, knowing that the places it usually falls are the ones I can hide out of sight most of the time.  Except when your wedding involves a pool party.  And except when that pool party involves wearing a bathing suit in front of all your wedding guests (who just saw you look like a pretty pretty princess in the warm and comforting confines of a boned, fitted wedding gown).  So I bit the bullet and added an element to my cellulite-fighting bath routine (which already includes dry brushing and exfoliating massage): fatgirlslim products.  Yep, the caffeine-jacked, peptide-potent gel products from the bliss line of beauty supplies now line my bathroom shelves, and I massage those bad boys into my arms, butt, abs, and legs on a daily basis – and again, believe it or not, I swear it’s helping.  The skin’s appearance is taut, firm, and smooth – and even feels tighter to the touch.

Speaking of products, a client of mine gave me Beautycounter products for Christmas and whoa – are they ever spectacular!  The standouts for me – again, used in conjunction with the Clarisonic I already commit to religiously and the Nu Face mentioned above – are the face oils, which have literally transformed the way makeup goes on my face as well as the way my skin looks without makeup.  They smell divine, last a long time (thank God, since they’re expensive as all get-out), and will literally retexture your face.  No joke.

You know what else isn’t a joke?  How seriously I take my dental hygiene.  I have never missed a 6-month checkup in my entire adult life, I floss daily, brush twice, use Listerine, and don’t f*ck around with cavities (never had one).

But what I do do is drink coffee and red wine, both of which are horrific for the enamel and coloration of the teeth – and I know it.  So the last step in my pre-wedding beauty regimen has been using a combination of baking soda and peroxide paste (homemade) and Crest Pro Whitening Strips to help restore my natural whiteness and address some of those pesky stains.

Whew.  Just typing that wore me out; I am surprised I was actually able to do all this crap over the past 6-12 months leading up to the big day!  I didn’t voyage too far into what I perceive to be the “crazy” stuff brides these days do – Botox, liposuction, surgery, bleaching/dying of various body parts, and so on – but I feel like I definitely went above and beyond my normal routine (which is, let’s be honest: wash face.  bathe.  apply makeup.  leave house.) to try and be my best bridal self for February 14th.

Married readers – how did you prep for your big day?  Single ladies and gents – what do you plan to add to your “glam squad” routine when wedding bells are ringing?

A Letter to My 18-Year-Old Self

My dear (and very funny) friend over at This Is Why You’re Single recently posted a letter to her younger self on her blog – and it got me thinking I should do the same.  So, with absolutely no apologies for blatantly stealing her creative idea, I was inspired to copy her.

Dear Manda (enjoy that cute little nickname for now; soon you will have to revert to your actual full name “Amanda” for grown-up professional reasons):

It’s me!  Well, it’s you! Surprised?  Well, you shouldn’t be.  A lot of cool stuff happens in the future, mostly computer and technology-related, but also some other neat stuff like dark chocolate peanut butter and these cool running shoes that glow in the dark.  I mean, mostly you’ll care about your smartphone and your laptop (both of which, by the way, are about a decade away for you, so don’t hold your breath), but the future is full of amazing conveniences and improvements (invest in Amazon now.)

Speaking of a decade away, this might shock you, but in less than four years you are going to meet your husband.  YOUR HUSBAND!  Is that some crazy sh*t or what?  I know you haven’t even had one single boyfriend yet (sigh), but don’t distress – sow your wild oats and have your drunken shenanigans and wake up wondering where you left your (awful, platform-soled, regrettable) flip flops – and he will be waiting at the end of that hot mess parade, just for you.  You are not destined to be alone.

(Oh yeah, there’s one other guy before you get there.  Dump him as soon as you can.)

Love life aside, I know you’re wondering how college is going to turn out, and if you’re going to get a job right after you graduate.  Good news on both accounts – you graduate magna cum laude, on time, and are fully employed upon return from your postgrad Europe trip (make sure to thank Mom & Dad profusely).  Life is pretty rad so far, right?

Did I mention you are about to get a dog?  I know, I know – you’re still in college and can barely take care of yourself, much less another living thing.  But you visit a shelter next year and fall in love with one special little pooch – and he will be by your side for over a decade.  Don’t think about how it all will end.  Just make sure you never take any of his little licks, barks, snuggles, even his little poops for granted.  You will miss him every single day when he is gone.

You’re going to spend the better part of the next decade doing grunt work in grad school (yeah, you go back – twice –  even though you swore you were done with school), and by the end of it all, you’ll be five digits deep in debt with two semi-useful Masters degrees – it’s up to you if you want to go through all that, but if I were you, I might just shortcut to what you’re actually DOING at my age…

...which is personal training.  You’re good at it, really good – remember when you used to be an athlete?  That part of your life becomes relevant again.  Don’t worry about your current state of physical disarray; you’re at your heaviest weight of your adult life, so it only gets better from here (stop putting half and half on your cereal and dumping cheese and ranch on your “salads,” by the way).  You end up pretty darn fit, strong, and happy in your career – so if you want to just get your certification NOW and skip the whole grad school thing, I won’t complain.

By the way, you should probably start running (another thing which I know you’ve never tried, but listen, you’re gonna be good at that, too).  You’re going to run the Boston Marathon – and I won’t offer any spoilers on that, but know it’s not exactly what you’re expecting.  You just need to be there.

Despite owning your own business and running all these marathons and getting married and all that, what’s weird about being me now is that I was so much more confident when I was you.  I suppose when you’re young, you’re so hopeful about the possibilities that lie ahead, but when you’re my age, you start to just settle into established, easy patterns.  Remind me (you) to break free!  Stay excited!  Be crazy!  You’re going to jump out of a plane in a couple of years, so harness those balls and bring ’em over to me.

You know what else is crazy?  You’re gonna want kids.  YOU HEARD ME.  Don’t tell me how awesome you are and how you’re going to grow up without being tied down and get tattoos that say “fearless” and “freedom” and all sorts of other stupid mantra sh*t (you didn’t, thank God).  I mean, that’s fine for now, but when you get here, you’ll realize that you do want a tiny little human(s), you want it/them with your aforementioned adorable husband, and you’re actually kind of excited about being a (hopefully kick-ass) mom.

As far as moms go, yours is the best.  So is your dad.  Value your time with them and get home to see them as much as your budget allows – but worry not, they’ll eventually retire in California, near you, and you have years of amazing Oktoberfests, Disneylands, and all sorts of other shenanigans waiting.  Don’t forget that family time means everything.

And finally – I know you’ve only been out of the country twice (really, once – Cancun barely counts), but travel is going to become a really big deal for you.  You’re headed to Australia sooner than you realize, studying abroad in Scotland, watching a vow renewal in Ireland, and will have jaunted all over Asia by the time you’re me (including one very special trip to India – uh, spoiler alert?).  Your mind is going to expand and your tastes are going to change, and with it, your stubborn heart will open.  It’s a good thing.  Embrace it.

That’s about it for now, little one – just a few minor things to make the next few years a bit easier.  Watch the drinking.  Save your money.  Go to Sephora and learn how to apply makeup properly.  Stop buying cheap clothes.  As said, get outside and run.  The best of everything is yet to come.

Love,

Amanda

Weekend Roundup

Ah, what a week.  My wedding is two weeks from today.  As in, TWO WEEKS.  So please cut me some slack on the frequency of posts – believe me, I’m trying.

What’s happening this week around the web?  Let’s check it:

I cannot tell you how many of my clients request workouts to pop dat booty.  So here’s a month of ’em.

I wish L.A. still looked like this.  In my mind it does.

A “V-steam” is exactly what you think it might be.  And it sounds painful to me.

Almost as annoying as having to be “skinny yet muscular” is the plus-size ideal of having to be “slim yet curvy.”  How is anyone IRL supposed to figure it out?

Apparently you can run on a treadmill without dying of boredom.  I mean, I won’t ever try it, but hey, go for it, readers.

Looking at NFL players’ weddings is somehow calming for me this week.

Awesome, simple tips from a celeb stylist that you can actually apply to your real life.

And finally, the definitive list of leggings brands that don’t let your butt crack see the (stretched-out) light of day.

What are you guys reading and talking about?  As always, I love a good link share!

Reflections on The Biggest Loser “Tell-All”

I know, I know – I should be using today to issue a full review of the SAG awards red carpet.  And believe me, that post is coming!  But for now, something that’s been on my mind since it was posted (and re-posted, and re-posted…) on my wall a couple weeks ago.

As some of you know, I love the TV reality competition show The Biggest Loser.  Caveat: I’m not saying the show is perfect, or realistic, or a model I use for my own training career, or anything of that sort.

I am just saying I am a fan, I watch the program, and I have watched every episode since Season 2 (cut me a break, I didn’t have a proper TV when Season 1 aired).

Lately, there’s been all this hubbub about the “extreme” methods used to lose weight on the show and the “fat shaming” aspect of the entire franchise.  Former contestants are claiming “abuse” and noting that they’re all “fat again anyway.”

So what do I think of it all?  Well, some of it’s bullshit, and some of it isn’t.  

Here’s what’s bullshit:

  • the “only things eaten” are foods sponsored by the show.  Not true.  What IS true is that they have to demonstrate ways to cook with the sponsors’ food, which is why you see so many Jennie-O turkey tacos on the show.  But the kitchens on the ranch are stocked with healthy, whole, real foods – not just sponsored products – and contestants learn to cook for themselves (there are no chefs/cooks at the ranch).
  • the trainers get pleasure from watching clients suffer.  This is offensive.  Personal trainers are health professionals that use a variety of tactics to help clients push through their self-imposed boundaries – tactics that vary by trainer, but are never intended to humiliate, hurt, or shame clients.  Reminding a client that she is susceptible to severe health issues like diabetes, high blood pressure, and metabolic syndrome is not “shaming” – it’s being upfront and realistic, which many of these folks aren’t getting from their enablers back home.
  • the contestants are “forced” to work out too much.  I work out about two hours a day (granted, because of my job) and I am not even overweight.  The contestants work out 4-6 hours per day, primarily walking or low-impact cardio like swimming, and learn to build a schedule that is consistent and well-balanced and includes weight training, high-intensity intervals, and stretching.  Sure, 4-6 hours daily is not sustainable in the long run – but as a kickstart tactic to lose weight over a period of five months, it is completely reasonable and manageable.
  • the contestants don’t address the underlying issues surrounding their weight.  All the contestants attend therapy sessions in addition to their workout sessions to help them get a grip on both their personal problems and the stress and fatigue of being on a show like BL.  I’m not saying they leave the ranch with their problems solved (and the “competition” part of the show means each contestant’s journey ends somewhat abruptly anyway), but it’s not like they’re being brought there, yelled at, and left for dead.

On the other hand, here’s what I think is questionable and/or not so great about the show:

  • you rarely see the contestants cook or eat.  I think it’s important to watch these people prepare and consume their own food, so those watching at home can get a sense of what truly clean eating (NO processed food, NO carbs outside of fruit and veggies, NO alcohol, LOTS of protein on the plate) actually looks like – and what portions look like, both in the beginning and toward the end when their weight starts to stabilize and their muscle mass is significantly higher.
  • many of the contestants DO gain the weight back.  Why?  The same reason any of us would – there’s not $250,000 riding on your success anymore.  There are a lot of habits I could form (or break) in the short-term if someone was going to pay me for them – but true success comes from a lifetime of moderation, which many of the people on the show aren’t prepared for when the dollar signs aren’t backing them.  Again, are they bad people for it?  Nope.  Is the show bad to offer them money?  Nope.  But a paradigm shift and a lifestyle change is harder than it seems, and lots of people (on Biggest Loser and in real life) aren’t up for the challenge.
  • the level of exercise necessary to achieve fast results is not realistic.  Read this clearly: I am not saying that the methods to lose weight on the show are bad, I am saying they’re not sustainable.  No one has time to work out 4-6 hours per day, sure.  But that’s why this is a TV competition show and not a documentary series.  The thrill is in the results; the challenge is in maintaining them on a smaller scale with 1-2 hours of exercise per day and a consistently clean, well-portioned diet.

To the writers at Jezebel (should you be checking out small-time bloggers like myself) or the producers at The Biggest Loser (should you be looking for new trainer talent), I am not saying either one of you is entirely correct nor entirely blameless.  Weight loss is a sensitive, multifaceted issue, and one that tends to polarize even otherwise calm people.

But what I will not stand behind is criticism of the overarching concept of The Biggest Loser, which is that if you work out (intensely, consistently, and with a professional) and eat right (clean, low-sugar-and-sodium, with a focus on lean protein and vegetables), you will lose weight.  That’s the message that more people need to hear, and it’s the only one that will get Americans to reverse the pattern of sedentary behavior and processed junk food diets that have gotten us to the obesity epidemic we have today.

*drops the mic*

Do you watch The Biggest Loser or weight loss competition shows?  Why or why not?