What’s Wrong With WW Kurbo’s Approach to Childhood Obesity?

Weight Watchers, who are now rebranded as WW, Wellness that Works have launched a new app under this new branding for children as young as eight… as Young. As. Eight. It’s marketed as a potential solution to the childhood obesity crisis in America. However, a lot, and by a lot I mean, basically everyone who is an eating disorder advocate has lashed out online about the Kurbo App.

America is not the only country where childhood obesity and associated lifestyle diseases are high on the public health agenda. In the UK we have a Childhood Obesity Plan which has been associated with sugar reduction campaigns. With childhood obesity so highly on the public health agenda in the UK and USA. In the last decade, obesity amongst infant school aged children has dropped, whereas for year six children, obesity has risen. There is also a very strong correlation with social deprivation and obesity, which seems like it should be the other way around, that having more would mean you eat more. It isn’t, and so beyond calorie counting, we have to take into account social status and level of deprivation. Childhood obesity is a social class disparity – which will not be addressed solely by calorie counting on apps.

Source: https://digital.nhs.uk/

I would be curious to see if there is a similar chart to represent diagnosed eating disorder prevalence across social deprivation status’. Does it really mean that children are healthier just because they are not obese? Are there more underweight children in either end of the spectrum? Are there more mental health problems and what kind? Are there accessible facilities for exercising in the community? Where I live in SOuth London you pay £5 to access the tennis courts. This seems perfectly reasonable to those who an afford it, but what about all the children living in poverty in the area? Whereas in Surrey where social deprivation is not so much of an issue, the tennis courts in the park are free to use for everyone. As you can see, the picture is not so straight forward as calories alone.

Children being incredibly overweight, to such an extent that their quality of health and life are negatively impacted is a problem. I will not sit here and pretend that it is normal or healthy for a child to be unable to play and run around with their friends. It is not normal or healthy for a child to be limited by their body, or to be in pain when they try to play catch with their mates, and it’s not fair either. By over feeding our children, we are neglecting their holistic needs, and depriving them of a lot of what childhood has to offer for the ease of not managing their diet appropriately. Now I’m no sugar police, have some cake, have an ice lolly, heck, eat ice cream in the rain if you want to – a little bit of sugar here and there, and a child’s natural propensity to be drawn towards super sugary sweet foods is not the issue. It is the abundance in which these foods become a dietary staple, and in depriving children of attention and freedom to be kids in the streets safely (looking at you gang culture!!), we limit their potential coping mechanisms and potential social development. It is much more complex than diet alone. It is much more complex than calories in and calories out – although this is a suitably reductionist prophecy to sell to the general public because in being so reductionist it is also very easy to explain and sell.

As adults we have no right to deny children of the childhood freedoms of running around with their mates playing catch and relevance 40-40 in for days on end. As adults we have no right to either to instill pathological dieting practices into the young and impressionable under the guise of “this is for our health”. It’s not. Let’s not pretend for one moment that WW Kurbo app is for one minute about healthy relationships with food. In the same breath, we need to stop reducing the idea of health down to a BMI chart number, which is incredibly outdated now. Placing utmost importance on the weight of a child will mean that in a child’s mind, the idea of health can be measured easily and singularly in one arbitrary measure, the number on the scales. A very accessible number with which an obsession can easily be built. A very unreliable number with which our sole judgement of health should not be placed upon. What about getting their blood pressure down, and their glucose sensitivity up? What about a way to do this that doesn’t mean scanning every food and counting calories because equating losing weight with success very quickly equates not losing weight with failure. Why would we put such a bullshit task that’s easy to fail at the definition of daily failure for young children.

A child does not need to count calories to be healthy. Kurbo is a reductionist approach to nutrition that undermines the complexity and importance of a varied diet to support the very varied systems inside our bodies upon which our lives rely. Weight is not everything, if it is to be very much at all. A quick anecdote from a children’s weight management programme I worked with: His mum was using it as child care during the easter break and he qualified via BMI. He had an overweight BMI. He played sports, enjoyed sports and was a picture of health for a young boy with a tall athletic build. He was fast and very competent beyond his years in sports, and our nutritionist was quite stunned that he met the admission criteria for the programme. The admission was based solely on BMI and waist measurement. His waist measurement was not “concerning”, just his weight according to our guidelines. Neither his weight nor waist circumference were “concerning” in the slightest. Two words: MUSCLE. MASS. He shouldn’t have been on this particular programme and learning to eat less food, although I can entirely understand why his mum took the opportunity for free childcare during the Easter break.

The solution is not simple or straight forward. An app in principle is perhaps not the worst idea for a health tool, but basing results and goals on weight numbers is plain lazy. Reducing health to calories in vs calories out though, and encouraging children to count calories is dumb at best, and downright fucking dangerous at worst.

 

Beat: The UK’s Charity Antidote to Wellness Wankery and Eating Disorders

If you are worried about your relationship with food, who do you turn to? Your mates? Your GP? Or maybe you might turn to many of the numerous blogs, instagram pages and podcasts out there #wellness? Turning to influencers to make sense, I mean afterall, they’re flawless skin, pert tits, perky bum and six pack is the picture of health, right? Surely they must know what they’re talking about when it comes to wellness, diet, and exercise, or maybe not; influencers and #wellness are in a very committed marriage with diet culture. They’re like the grandparents who have been married  since forever #adorbs. This marriage though is #toxic needs to get a divorce, but there doesn’t seem to be one on the horizon *sad face*. Wellness industries and diet culture are like salt and pepper to your scrambled eggs, left and right to your Sat Nav and milk and sugar to your coffee.

A recent study by Christina Sabbagh looked into the validity, accuracy and evidenced based quality of weight management and nutrition of nine influencers, defined as having in excess of 80,000 followers on at least one social media platform. By assessing each blog against twelve criteria, including evidence based information, the use of reliable sources, and clearly stating the difference between opinion and fact, only one passed each criteria – and they are a UK registered nutritionist who is degree qualified. Nine is a small smaple size, but the strength of the results cannot be ignored: there seems to be a clear trend. Especially with many of the influencers having had no accredited training or education in the advice they are pushing on their sites. [More info here]

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A lot of influencers post before and after wellness photos. Before they were skinny and weak and barely eating coupled with pubishing exercise regimes that proved detrimental to their health. So are the influencers really as #healthy, #wellness, #blessed as they seem? Maybe, but most likely not. Are they really the place to turn to if you have concerns about your own relationship with food? Perhaps you’ve been bingeing in the evening, or skipping breakfast to shed some pounds and the result is that now you are in a somehwat chaotic place with your relationship with food. I don’t have the answers and I’m not going to pretend I do, else I would be falling into the wellness wanker world, no, I’m going to tell you about Beat – a wonderful UK based charity that I have been volunteering for.

Beat is the UK’s leading eating disorder charity. They provide information and services for people experiencing eating disorders, or who may be concerned about their relationship with food – I’m looking at you, the chaotic eaters who feel lost and overwhelmed with food, the fearful who are scared and anxious about eating, and the compulsive overeater who sweats hours in spin class just to try and burn it off. Beat have a lot of helpful information on their website, which can be found here.

What do Beat offer?

  • A phone line that you can call for advice
  • Information
  • Online 1-to-1 chats with a trained advisor (that’s me), like MSN messenger
  • Online group peer support sessions – also facilitated and moderated by trained advisors (Hi again, also me)
  • An email service that people use for seeking help and advice for themselves, loved ones and/or in general. (Me again)(This list is starting to look like it’s all about me, ha!)
  • A service finder application that you can use to find other eating disorder support services in your area using your post code.

So why did I choose to volunteer with Beat? Beat was the first website I was signposted to when I first opened up about my struggles with eating to a teacher way back in 2006. At the time was called EDAUK (Eatign Disorders Association UK): yup, it was that long ago and it was pretty basic. The most useful websites were all American (they get the best of everythign I swear). At the time I was obsessively surfing online between information sites, and other sites where people with eating disorders congregated online at the time (more on that another time). With the majority of sites being USA specific and although they had a lot of information that was useful about eating disorders in general, the support at the time was quite basic and non-interactive.

Sometimes I imagine how useful it would have been to have these online services when I was struggling back then, and as I became increasibly isolated by my bulimia, if I had had somewhere to chat in a safe space about what I was experiencing. Pro-ana sites mainly gave me a space to feel less alone – it would have been nice to have a healthy version as an alternative option; eating disorders are incredibly isolating experiences, particulalry when you have bulimia because a) it takes up a lot of time and b) there is a lot of shame around it when compared to the glorification of anorexia. It is that bit more shameful, that bit infinitely more disgusting and that bit more time consuming, mentally and physically.

So if you’re struggling with any eating difficulties, whether you have an eating disorder diagnosis or not, get in touch with Beat. They offer a good variety of services, and they are all confidential. Finally, if you think you might like to also become a Digital Volunteer, more information can be found here.

Brighton Marathon: The Unlikely Road To The Satisfaction of Socks & Sandals

Marathon running is more of an exercise for the mind than the body. Making your body run 26.2 miles in one go without stopping is tiring work, don’t get me wrong. The real task though is how much can you endure on the day? How much can you dig deep and keep going when the sweeper bus stops to ask if you want to climb aboard the not-so-fun bus. Through the window you can see tired broken people, tears, distant stares and silver blankets prematurely adorned.

You may have seen in the media recently the upset caused by London Marathon for the 7:30 pacer and her fellow backpackers, recruits on the day to finish the route in a requested time frame – and even so, they received hurtful words, and constant goading for 26.2 miles. Like I said, a marathon is a mental game of keeping going enough as it is, so for the people who held their chins up and refused to give in – fucking well done! I was offered aboard the sweeper bus three times, on the last coming dangerously close to caving.

It has now been a while since I ran Brighton, fully recovered and got back into the swing of normality without marathon madness, and had time to reflect on what went better than last year, not so much and lessons learned. I got a 20 minute PB on London last year. Brighton is not an overall PB kind of course; it’s hilly, windy, bleak, lonely, miserable and undulating in the most undulating sense of the word undulating. Did I mention it was uncomfortably undulating? I got a PB for half marathon distance, which now stands at a 2:51:44 according to my Garmin.

When Dad and I crossed the start line we were amongst the final handful at the back of the pack, even further back than Dave the Running Samaritans Phone. The course doubles back on itself a lot, which can be motivating and soul destroying in equal capacities. Some times it gave me the illusion that people were not all that far ahead so keep running and that’ll be you on the other side of the road soon. In the same breath, seeing people running the final kilometres of the race as I was just crossing halfway was a very bitter moment for me.

For the first few miles dad and I took it in turns to over take one another, back and to back and to. I took off. (This sounds much faster than it really was.) We thought we had said our goodbyes for the rest of the course, until I stopped for a toilet break. This is all well and good except there was a few of us, and as I waited my dad caught up to me. At the time this was a relief because his phone had pocket dialled me a number of times. I had phoned him back to no answer and consequentially in true anxiety girl style, I jumped to worrisome conclusions of heart attacks, rolled ankles and muscle cramps. He catches up to me and he’s just fine. His version of events is that I keep calling him. He had no idea he’d been phoning me so all was well. Not far behind my Dad though was the sweeper vehicle.

The sweeper vehicle is not for road sweeping; it is for people sweeping. Slow people sweeping, injured people sweeping, poorly people sweeping, the sweeper bus of broken hopes and dreams chased me from that moment in the race right until the end, threatening to gobble me up in a sorry mess. This shit me up. I won’t lie. So I bloody well got a wiggle and a wriggle on to try and make some ground on the sweeper bus of broken people.

With my London Marathon experience having been such a dreamboat, I do wonder if perhaps Brighton was a bit miserable because I had a normal marathon experience. When you hear about people with Bipolar, a classic “mania story” is of someone running a marathon without training. I am by no means special, others have done it including Jedward (way to put myself down there), and I”m sure many other idiots like myself. I’m not sure everyone who commits to such an act of stupidity however has such an epic day out with it. The power station miles in particular were just horrible.

Each time I was running towards the town centre I realised that the view and sightings of Brighton pier were very much deceiving in how close I really was, or was not to the half way point, and on the way back in from the other side, from the finish line. The second half of the race has since been very much talked about as being a wind tunnel of misery amongst fellow Brighton runners on social media. The power station miles provided very little to look at and very much to overthink about, like the pain emanating from my lower half of my body. It was grey. It was cold. It felt more like the march of the hobbling zombies than a marathon at this point. Eventually, the 23 mile marker came and i could finally, finally say to myself “it’s just a park run to go”. It was around this point when i was kidding myself that I saw my Dad on course for the last time before the end. Up until this point, every time we had seen each other we high fived, did a thumbs up and beamed a smile at one another, evidently pleased with the results of our high hopes and poor training. Not this time; I needed a hug.

Just passed 23 miles I could see the pier in the distance, which signified the finish line on the horizon, much like a mirage in a desert, but it wasn’t sunny or sandy, it was grey and concrete. The joy soon wore off as the sighting became a torturous tantaliser of the end that never seemed to come. I kept going and kept going, catching up to the team pushing a dying man in a wheelchair, and eventually saw a friendly face. Jarnail from Chasing Lights was cheering and despite having not seen him for months I dramatically threw myself at him for a hug, and to snatch a brief moment of less gravity on my feet. He ran the remainder with me until he was ushered off the course. It really helped me to have that someone running with me. No amount of sugar, or electrolytes, or sports drinks could have rivalled the support of finding a friendly face in the crowd who is willing to jog along side you. Then another friendly face shouted me, my friend Maryke then joined us too, and then another, Elle. Then the finish line set up came into view, and I could not have been happier tho see the finish I’d been so patiently awaiting to arrive on the horizon since mile 23.

As soon as I sat down on the other side, having survived my second marathon, I put on my socks and sandals. I felt like a very stiff and rigid champion wearing the footwear of dreams: socks and sandals after a long race are indescribably wonderful. When I saw my Dad coming out of the finishing area we had another longer hug. I think he was a bit broken because we don’t do long hugs very often, but after gruelling distances and challenges when he admits he’d like to cry and doesn’t, we instead have a long hug.

In the end, I feel blessed to have the privilege to run a marathon for the sheer challenge of it. I felt blessed that my friends had come to support me, eat food with me, and that my dad was there too. After all the life difficulties I have had with my dad, I think running sickly distances together has really brought us closer together – and that is as good a reason as any to keep doing them. It was hard, and I probably won’t be doing Brighton again next year but never say never.

RED January: Active Everyday To Beat The Blues Away

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If you’re on Instagram it’s quite likely you will have seen some people going on about RED January. Maybe you think it sounds like another new year resolution fad like: Veganuary (please don’t shoot me, I’m an animal too) or Dry January, for those pretending that quitting alcohol is hard for them after an indulgent Christmas. Dietary cleanses and detoxes are once again circulating although I’m not in on the scoop of which one is most trendy this year. Are we still on the Whole 30, alkaline and keto “lifestyle change” tips? Either way it seems that whatever direction we turn you can’t help but be faced with lifestyle challenges promising to transform you into a new you and make you feel miraculously better about your shitty life. RED January could fall into this trap if you frame it in such a way, but it needn’t do.

Run Every Day January is a campaign to encourage people to be active on a daily basis throughout January in an attempt to buffer against the blues. Unlike the title suggests, you don’t have to run every day, I think RED January is just easier to market and brand than MED (Move Every Day) January. A lot of people do interpret RED January as another punitive challenge and as such, that you have to run every single day. It isn’t and this defeats the purpose of the campaign. Instead you just move, whether that’s a kick about in the park with your kids, walking to the shops instead of driving, running a Park Run or doing some yoga. You’re not supposed to break yourself over it, it is quite the opposite; it is about prioritising and taking the head space to move your body, connect with your body and in the meantime reap the benefits of moving for your mood.

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There are heaps and heaps of evidence for the positive effects of exercise on our mental and emotional well-being. It is now common knowledge that we can’t avoid to the point of GPs prescribing Park Run for mild depression in patients. Don’t be fooled, it isn’t a cure-all but it is a good place to start in terms of looking after yourself. Despite the accessibility of moving, 1 in 3 adults and children in the UK do not get enough physical activity. Let me repeat this. 1 in 3 adults and children in the UK do not get enough physical activity. This is quite shocking and with the benefits of exercising being so vast and varied, it really is an under tapped resource that most of us have.

I don’t mean that in a “no excuses” kind of way. It’s not easy starting to get active from being inactive for a period of time. It’s daunting, it’s hard work and sometimes it hurts but bear with me. Bear with yourself because in the long run you’ll be glad you got up and did it (pun entirely intended).

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There are numerous ideas and theories as to why achieving adequate physical activity is so difficult. Sometimes how we frame the idea of physical activity in our minds can really affect our perception of movement (Mental Health Foundation, 2013). Is it an extra and particularly painful chore to fit into our already busy schedules? Or is it a part of your self-care regime? Admittedly, with January being one of the coldest and darkest months of the year often curling up somewhere cosy with a book or a film feels immediately much more appealing. The greater benefits of movement may not be such an immediate gratification, but doing a steady amount will usually provide some hard-earned gratification immediately after exercise. So perhaps, the delay of immediate gratification by 30 minutes isn’t the worst after all.

The health benefits of movement are numerous, particularly for our mental well-being: from providing a protective factor to developing depression and anxiety (Fox, 1999) to increasing our work productivity and performance (Wiese, Kuykendall and Tay, 2017). The best news? You don’t have to go hard or go home; no matter how small or unimpressive you may perceive the achievement and effort to have been, any activity is better than doing none at all: what have you got to lose other than 30 minutes to try and see? (Mental Health Foundation, 2013).

The results from last year’s RED January participants speak for themselves. Last year in a survey of 3000, 87% of REDers felt significantly better physically and mentally after January 2018 from partaking in the challenge. Aside from the RED January challenge and their partnership with the mental health charity, Mind there’s oodles and oodles of evidence, scientific and anecdotal, about the benefits of moving your body.

This isn’t a weight loss message, but a 100% emotional wellness message. Regardless of your size, you DO NOT NEED TO LOSE WEIGHT before you can get active. There is no prescribed aesthetic or requirement in order to move. If you are concerned about your health impacting your ability to exercise I have added a link to a PAR-Q (Physical Activity Readiness Questionnaire) here.

The important focus is just to get moving, preferably in a way that’s enjoyable to you. Exercise does not have to be punitive, and in fact, to get the most from working out a healthy push of your limits is encouraged but don’t put yourself off forever. Start small and keep it real. Punishing yourself for eating something, or to look a certain way is not going to harvest the positive results that make you feel good, empowered and emotionally sound. It will only serve to do the opposite.

In this respect, the virgin active ad recently is a good message: Enough.


Sources:

Fox, K.R. (1999) The influence of physical activity on mental well-being. Public Health Nutrition. 2(3a) pp.411-418.

Mental Health Foundation (2013) Lets Get Physical. London: Mental Health Foundation.

Wiese, C.W., Kuykendall, L. & Tay, L. (2017) Get active? A meta-analysis of leisure-time physical activity and subjective well-being. The Journal of Positive Psychology. 13(1) pp.57-66.

How To Get Rich and Thin in 2019

Endings and new beginnings can be emotional times, whether it’s excitement for the future or sadness for the end of a really good chapter. There’s no time of year when we communally experience this sensation as a planet more than the turn of a new year. Cue the dieting, resolution-ing and lists of life vows that make wedding vows look like a pinky promise in the playground.

For as easy as it is to be over ambitious the key to success is to be realistic; instead of loading up the 1st of January like a mountain mule to only be disappointed when the mule collapses from exhaustion, go small, regular and achievable. The very edge of your comfort zone is ideal, not the oceanic depths beyond the void.

For the money minded there’s big business to be done, where capitalising on insecurities, steroid jacked hopes for huge lifestyle changes and pipe dreams are a cash flow wonder. Weight loss warriors and life coaching gurus start popping up all over the shop, trying to sell to us an intangible and unrealistic expectations for in which the failure of realisation and execution keeps the profits turning. They’re business counts on you failing. You are a cash cow, who can be guided via raw diets and zen retreats to a whole new sparkling version of you at a price. The price isn’t always monetary though, often times the price paid is sanity, happiness and self worth. The irony is astounding.

Those trying to capitalise and gain from your outlandish goals and their subsequent failure “make 2019 your year”, they’ll say, as if every other year in your life up until this point has been of much less value. Of course next year 2020 can be your year and then 2021 too. You are not limited to having and making the most of any one year over another. Some years are good and some are not so good, we have control over how we perceive these experiences but very little in the way of controlling what happens around us. Some years will just be a series of unfortunate events and a life coach or diet won’t and can’t fix that.

My point here? Don’t let your failure become someone else’s profit to exploit. Especially if your failure is of attaining the unrealistic standards that are sold to us via our subconscious. Shut that shit right down right now; ain’t nobody got time fo’ dat!

Giving up on setting goals though is the least likely avenue to reap any results or success, but a good ~40-something % of us make resolutions at new year and of those roughly 40% see results and effort beyond 12th of January. When we shift the focus from January the 1st as being a deal breaker, and from setting enormous unachievable goals, we can move towards the idea of gentle progression and change with consistency.

This can save ourselves from the emotional rollercoaster that comes with getting our hopes up about exciting new changes and results we are going to see very soon, and then the disappointment of failure softened by the comfort eating everything in sight, which is even more counterintuitive to any dieting and health goals if that’s what you’re after. However, when you skip the restrictive dieting practices and make small sustainable lifestyle changes in any area of your life, the rewards you will get won’t be as drastic but they’ll also not be as temporary.

Push yourself and learn to respect your limit, be kind and comfortable with being uncomfortable. As Alex Honnold says about his feat of conquering a first in climbing history, “No one ever achieved great things being cosy in their comfort zone”.

He is the first person to free solo El Capitan, the biggest and most epic centre of the climbing universe. It was first ascended in the 50s, and when they ascended it they pulleyed up instead of climbing all the way because they just couldn’t do it. We live in an incredible world with a lot of people doing incredible things. We can’t all be Alex Honnold, but we can all push ourselves slightly beyond comfort and apply our energy to reaching our goals.

A good starting point would be to dare to make goals that go beyond attempts to control your body size or appearance. Go climb a mountain, start a project, try a new sport or apply for that promotion. You don’t need to diet, transform your body or only eat “clean” to do this.

“We could die any day so why not spend the time we do have here doing something we love, even if the potential consequence could be death” – Alex Honnold

P.S- I have no useful advice for getting rich and thin in 2019.

How Gratitude Can Help Improve Body Dissatisfaction

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The power of practicing gratitude has the potential to be something quite incredible. Culturally in the West we are conditioned almost to always want for more, or with our bodies ironically we want for less. Less waist, less weight, less is more when it comes to beauty and looking good, or so we are told. We are primed to be perpetually discontented, dissatisfied and looking to others who always seem to have more of whatever it is we want: friends, tech, clothing or, ticking more beauty standard ideals with their appearance.

Like any other skill in our tool box of tricks to get us through our days reasonably content and in one piece, it takes a bit of practice in order to change our thinking patterns. The good news is that it can be done and that it can be an effective tool to develop a healthier relationship with your body and body image.

In a study conducted by Armstrong State University, USA, gratitude and cognitive restructuring were compared for effectiveness in reducing body disatisfaction amongst college age females. The group studied had not sought clinical help for body disatisfaction and eating disordered related issues. The importance of body image and dissatisfaction is that the feelings we have towards ourselves often permeate other areas of our lives: body disatisfaction has been associated with depression (Jurasico, Perone & Timnko, 2011) and social anxiety (Cash, 2011) for example.

Cognitive restructuring is a CBT technique. CBT is an established treatment for many mental health and well-being complaints including: bulimia, anxiety, depression. SOURCE THIS. By comparing a gratitude based intervention to an established intervention such as cognitive restructuring, the effectiveness of each intervention on body dissatisfaction can be compared.

The strength of using gratitude based interventions for body dissatisfaction is that it increases appreciation for non-appearence based aspects of one’s self and life: gratitude interventions have been found to be causally related to improvements in intrapersonal and interpersonal aspects of well-being including: increased happiness, decreased depression, improved pro-social behaviour, decreased aggression, improved sleep and concentration (Watkins, 2014).

There does need to be more studies in order to confirm or dispute similar findings. However, with this in mind gratitude is a promising intervention for people experiencing body dissatisfaction without a clinical diagnosis of an eating disorder.

Gratitude works is by changing perspective on what is important in life and how and what we judge ourselves and ourl ives to be worthwile. This study illustrates the potential effectiveness that can be had from introducing and working on gratitude in order to improve well being and happiness.

With this. Line of thought fresh in my mind, and my own practicing of gratitude lately I will be exploring some personal experiences of gratitude and how practicing gratitude has helped me alter my automatic thought patterns over time. As a disclaimer I am not suggesting gratitude is a cure-all, but more of a handy tool to help contribute to a changing way of relating to the world around us.


References:

Cash, T. F. (2011). Cognitive behavioural perspectives on body image. In T. F. Cash, & L. Smolak (Eds.), Body Image, A Handbook of science, practice and prevention (2nd ed., pp. 39-47). New York, NY: Guilford Press

Juarasico, A. S., Perone, J., & Timko, C. A. (2011) Moderators of the relationship between body image dissatisfaction and disordered eating. Eating Disorders, 19, 346-354. doi: 10.1080/10640266.2011.584811

Watkins, P. C. (2014). Gratitude and the good life: Toward a psychology of appreciation. New York, NY: Springer Science

Wendy, L. Wolfe & Kaitlyn Patterson (2017) Cpmparison of a gratitude-based and cognitive restructuring intervention for body disatissfaction and dysfunctional eating behaviour in college women, Eating Disorders, 25:4, 330-334, DOI: https://doi.org/10.1080.10640266.2017.1279908

Getting Active: Becoming a Kinetic Energetic

In the final stage of starting to get active the focus is on actually starting to move. Feel free to move in any way which suits you and here are some lessons I’ve learned along the way when turning getting active into part of my permanent lifestyle.

This stage is called, Becoming the Kinetic Energetic.

Balance Ambition and Attainability

With running, it is tempting to go for straight for the big distances. A training plan says you can run a half marathon in 8 weeks, so why shouldn’t you? If you train hard you’ll get results quickly right?

Unfortunately, fitness isn’t always a direct correlative relationship of input vs results. We are human beings not machines: we can’t force out bodies to stick to a constant progressive plan as figured by an algorithm. Injuries happen. Overuse injuries and obtaining injuries from increasing your exercise load too quickly are very real – and are not something be ploughed on through in the name of ‘mind over matter’.

Our bodies do things that may not fall in line with our plans and ambitions. Being realistic with self expectations and self compassionate throughout your journey will harbour much greater results than literally beating your body up physically in order to run too far a distance in too short a time, or dead lift too many kilograms too quickly – and that’s OK.

I can however, make slow progress in line with how my body adapts. I can gain more than climbing higher grades and running faster miles from my journey. This way I maintain a level of ambition and sense of progress that becomes very enticing from exercising, whilst also respecting my body and capabilities. You can too.

Engage with Online Communities for your Activity

I don’t mean follow a bunch of Instagram models with chiseled muscle definition and a body shape that requires an unhealthy level of obsession to achieve. What I mean is, if you don’t know anyone who wants to get into your activity with you, go find your people.

One way of doing this is the web – Meet Up, and local clubs and Facebook groups are a great place to start. Engaging in an ongoing conversation with others like you about your journeys, encouraging one another is a great source or virtual community. Some members may be inspiring to you, and you never know, you may yourself inspire others.  You may meet up at an event and do it together – there are hundreds of people just like you who have done just that, and for as scary as that may initially seem – you’ll meet some bloody brilliant people.

Together we’re stronger.

Make it social

Working out alone can be a good time to clear your mind, focus on yourself and take time out from your day. For years, I ran solo, I went to the gym on my own, and I only climbed in a group because you kind of need someone to belay you – until I discovered bouldering could become a solitary activity also. I enjoy being alone, and know that not everyone likes being alone as much as I do.

For years I totally underestimated the value of working out with others, undervaluing the greater benefit of running with friends, and enjoying the company of other people in a positive space. Since this bomb has dropped, I regularly go to running crew each week.

It has become a place to forge friendships who share my passions. It has become a place to shake out the cobwebs of stagnation from a low mood in the company of others, a place to celebrate achievements of one another and a safe place of acceptance.

The benefit of human contact on a regular basis is something I never valued, until now. And as an awkward introvert who is usually immersed in swathes of social awkwardness I have found the fitness people, and the running crew to be a very non-judgmental and friendly bunch. It may not feel right with the first group you run, yogi or climb with, but keep trying – eventually a you’ll find yourself a you-shaped space to be the missing piece to a jigsaw of a crew you never even knew about before.

Embrace the Power of Post Exercise Mindfulness 

After a work out take time to sit, breathe and be mindful about how your body and mind are feeling. Just taking a moment to do so gives you time to reflect on where you’re at, how you’re feeling physically and emotionally. Is something bothering you? Is there something you want to work on? Is there a niggle in your knee that needs attention? Or are you just feeling totally zen and absorbing as much of that as possible for a moment? Stop to smell the flowers.

Don’t Focus on Weight or Size

Weight loss is a viable goal for many but I would definitely never advocate obtaining a certain clothes size or goal weight to be the main or only reason for incorporating physical activity into your life. It is claimed that weighing yourself regularly can help with weight loss in numerous research papers.

However, focusing on weight alone can become very disheartening and a very damaging relationship with yourself. There is no self compassion or love in weighing yourself every day. This gives the scales too much power.

Use the scales if you need to but don’t enslave yourself to them. They’re a tool and deserve no power in your life beyond that. Be real with the scales and let them be real with you – and leave it at that.

Pushing your physical boundaries can be an emotional journey. Let it.

Pushing yourself, breaking yourself down in order to build yourself up is so much more than a physical journey. ‘Your body is capable, it’s your mind you have to convince’ and this can be a very complicated and windy path of self realisation and discovery.

Sometimes it will be a struggle, other times you’ll smash your own expectations and it’ll feel emotional. You may want to shout or cheer, or even cry – this is entirely OK. Emotions are OK, and pushing yourself in order to break self-inflicted boundaries and  achieving your fitness goals can be an emotional journey. Let yourself own it.

Stop believing in tomorrow. Start today

Tomorrow I’ll start running. Ok, It’s Wednesday and I didn’t go – I’ll start over on Monday. Next week is definitely the day I’m going to start going to the gym. I’ve signed up now, there’s no excuse, other than the excuse you’ll give to yourself when Monday comes.

Sound familiar?

Stop giving tomorrow so much power. The day is today. What can you do today to prepare yourself and take a step in the right direction? It might not be lacing up right now, but maybe it’s thinking of how you could start. Something may be in the way at the moment: work, study or commitments, so tomorrow may be necessary sometimes but put a deadline on it.

After a month of tomorrow’s start switching to today thinking. Tomorrow will be better from the actions you make today. Get yourself out there. Show yourself what you’re made of – and have a bloody good time doing it!


Other Posts in The Getting Active Series:

1. The Preparation Position

2. Find Your Mind