fitness · online exercise

Can’t take the HIIT? Don’t leave the kitchen, uh, workout space. Just go slower…

Remember the show “Name that Tune”? It started in the 50s (says its Wikipedia page), but has been revivified more times than we can count (okay, not true, but a whole lot of times). I first (and last) watched it in the 70s. Here’s a long clip, but you’ll get the sense of it in the second minute (btw, I correctly named the tune!!):

Two players play Name That Tune. Check out the second minute for a glimpse.

There’s something awe-inspiring and also extremely implausible in the players’ claims that they can name that tune in 4 notes, in 3 notes, in 2 notes… 1, even?

All of this paring down of tunes to a few bare notes puts me in mind of the ever-smaller (and ever-more-intense) at-home workout plans, boasting that they can get you in shape in eleven minutes. No, ten minutes! Hey, how about seven? This one’s even based on science! Seven minutes too much? How about six? Oh, yeah? Well, I can get fit in just four minutes!

What is this exercise de-escalation arms (and legs and abs and glutes) race all about?

It’s about HIIT– high intensity interval training. What is that? See the NY Times below:

A mix of extremely short spurts of intense exercise followed by a minute or two of rest, HIIT is quick and potent, with studies showing that a few minutes — or even seconds — of interval training can improve people’s health and longevity over time.

Here’s more detail from an article by researcher/coaches who’ve studied HIIT and use it for their coaching clients:

Standard guidelines for aerobic training recommend 150 minutes per week of moderate-intensity exercise (46% to 63% of maximal oxygen uptake)for 30 to 60 minutes per session and/or 75 minutes per week of vigorous-intensity exercise (64% to 90%) for 20 to 60 minutes per session.

Although these traditional protocols can be effective, they may not be realistic enough for time-conscious adults because of the amount of time necessary to complete each program.

Our approach combines aerobic and resistance training into a single exercise bout lasting approximately 7 minutes. Participants can repeat the 7-minute bout 2 to 3 times, depending on the amount of time they have. As body weight provides the only form of resistance, the program can be done anywhere.

It’s been a standard part of many training plans to include some HIIT workouts, even substituting them for longer slower runs or swims or rides, for instance. You get a lot of bang for your exercise buck, as it were; and according to a recent study reported in the NY Times here, HIIT workouts might even extend our longevity. Although, looking at the actual article, the effects were small and very narrow. And to the researchers’ (or editors’) credit, they fessed up in the infographic, a part of which is below:

Reads: all cause mortality was 37% lower after HIIT compared with controls and 49% lower compared with MICT (moderate activity). But wait for it: these differences were not statistically significant. Details are everything.

So, do I have to HIIT myself over and over in order to get fitter and avoid an earlier death?

No. This no seems like it’s smiling, which makes it extra good.

On January 21, this New York Times article said that “the best exercise may not be the briefest”, citing a brand-new study by researchers at the University of Guelph. Here’s what they did to test moderate exercise against HIIT-ing:

[They decided to see] what happens if people HIIT three days a week and do not otherwise exercise on the other four, or train moderately five times a week?

…they first recruited 23 sedentary, overweight, adult men… They asked half of the men to start interval training three times a week on stationary bicycles at the lab, riding as hard as possible for 30 seconds, resting for two minutes, and repeating that sequence four to six times.

The other men began a typical moderate-exercise program, riding bikes at the lab five times a week at a pace they could comfortably sustain for 30 to 40 minutes.

Over the course of the next six weeks, the HIIT group pedaled intensely for a grand total of less than an hour, while the moderate-intensity group worked out for at least 2.5 hours each week for the same period.

What did they find out after the 6 week period?

  • Almost everyone was fitter– both hi- and moderate-intensity groups
  • those in the moderate-exercise group (but not the HIIT group) shed some body fat, improved their blood pressures, and became better able to metabolize the extra fat from a fatty milkshake (another part of the study)
  • everyone’s blood-sugar control at home was best only on the days when they exercised meaning three times a week for the HIIT riders and five for the moderate group

Very interesting…

But wait, there’s more (just a little bit; I’m almost done). It turns out we can CHOOSE what sort of exercise we want to do, as they are all good. They do different good things for us, and switching it up a bit might be fun. Here’s Guelph researcher Jamie Burr:

“All exercise is good,” Dr. Burr says. But “there are nuances.” Frequent, almost-daily moderate exercise may be preferable for improving blood pressure and ongoing blood-sugar control, compared to infrequent intervals, he says, while a little HIIT is likely to get you in shape as effectively as hours and hours of easier cycling or similar exertion.

Of course, one study does not certainty make. But I like the way it sounds. If I’m looking to leave it all out there, I can HIIT myself up and put the pedal to the metal. When I’m feeling mellower, moderate activity is also what the doctor (Burr) ordered.

Overall takeway: IT ALL COUNTS.

CW: The rest of the post consists of motivational images. Proceed at your own risk.

My favorite: slow is better than no. Truer words were never spoke.

So readers (at least those of you who didn’t bail in the midst of the motivational art): do you like HIIT? Is it satiisfyiing? Undoable? An occasional thing? Something you’re never heard of? I’d love to hear your thoughts.

fitness · weight stigma

Fervent hope for 2021: that “The Biggest Loser” won’t be renewed for a 19th season

CONTENT WARNING: this post is about critiques of the reality show “The Biggest Loser”, thanks to the podcast Maintenance Phase, a fat-positive and evidence-based show debunking junk science and myths about health and wellness fads. Their critiques include information about weight loss, extreme exercise, extreme eating restriction, eating disorders, body dysmorphia and mental health that may trigger or traumatize some people. For those who want to read this post, it is in service of reminding us that fat phobia and all its harmful sequelae are still out there, but so are we. Maybe 2021 will be the year to go full-force against such toxic media. Hence the hope.

Now to the post.

One of the horrors of 2020 that you may have missed (which is kind of a blessing) was the reboot of the horror reality show, The Biggest Loser (henceforth called TBL). For those of us who prudently turned away from this abomination, there are articles to provide background and critique of the show.

The Biggest Loser is coming back– but should it?

Is the Biggest Loser even a little bit better?

‘It’s a miracle no one has died yet’: The Biggest Loser returns, despite critics’ warnings

However, if you don’t have the time or interest to wade through all that, podcasters Michael Hobbes and Aubrey Gordon of Maintenance Phase offer up five things wrong with TBL. Of course there are one million and five things wrong with the show, but: their incisive and humorous analysis gives me hope that more people will turn their backs on TBL and on the social evils that support it.

Here’s their first one: TBL is wildly unrealistic. How so? Here are some reasons Mike and Audrey shared:

  1. the kinds of participants chosen for the show were fat people with emotional eating issues, who don’t exercise, and are extremely unhappy with their weight. But, fat people are like all people– some are happier, some less happy; some exercise more, some less; some are happy with their bodies, some less so. Like all the people.

2. The purported method of weight loss: go live in a big ranch house with strangers for months on end, and don’t do anything else. They point out that this method is not found in the medical literature. Good to know.

3. According to the show, the contestants lose an average of 16 pounds/7.25kg in the first week. This rate of supposed weight loss is also not documented in medical studies. Furthermore, Mike and Aubrey tell us that the “first week” is really more like 2–3 weeks, according the contestants. Even so, this is still an unhealthy and unrealistic body change for anyone.

Here’s reason number two: it’s fake and unethical. (that seems like two reasons, but I’m considering it a two-for-one reason).

Case in point: former contestant Kai Hibbard gave interviews about the many ways the producers of TBL would distort results, promote fast weight loss, and otherwise create an environment conducive to disordered eating behavior. Here’s more from this article:

… a runner-up said the show gave her an eating disorder, and seven years later, in a series of 2016 reports, The New York Post quoted contestants who said the show’s doctor and trainer told them to lie about how much they were eating; rigged the weight-ins; and even gave them illegal drugs.

Also, the show features super-processed foods in product placements; TBL has more product placements than any other TV show (533 in 2011).

Reason number three: it’s abusive (and horrible). The contestants are deliberatively portrayed in the most unfavorable way in before pictures, and dolled up to the max in the after pictures. That’s to be expected. But, some contestants have been damned and judged in both their before- and after-weights, some of which are dangerously low according the standard medical science. Further, contestants have reported being encouraged to smoke (to reduce appetite), or pressured to exercise while injured or ill. In the new “wellness” season of TBL, a woman injured her knee doing box jumps, and then is shown using a rowing machine with an ice pack on her knee. No. Just no.

Reason number four: the contestants gain all of the weight back, and suffer permanent harm to their resting metabolic rate. There was a study published here, which you can read about in Scientific American here. Or in the New York Times here. The upshot is that after drastic weight loss, contestants gained a lot of weight back and had a much reduced resting metabolic rate, which the researchers attribute to the drastic weight loss. And this harm isn’t reversible according to our current scientific knowledge.

Last reason, number five: TBL is toxic for everyone of all weights and sizes, blasting false and harmful and distorted messaging telling us: a) what sorts of bodies are the preferred ones; b) that we– the public– can get ourselves one of these preferred bodies; and c) how we can get ourselves one of those preferred bodies. It’s a load of lying lies from a pack of lying liars.

Two other things are worth noting here. First, TBL doesn’t focus on any nutritional information, or talk about cooking, or how to enjoy a greater variety of say, plant-based foods. Oh, no. In fact, the show spends most of its time pushing the contestants to do punishing and painful physical activities, and yelling at them when they are (rightly) tired or or not up to doing them.

For me (and I think for us at Fit is a Feminist Issue), this is (one of) the worst things about TBL: it depicts exercise as a punishment for being fat. And exercise is wholly constituted of activities like box jumps, running on a treadmill, or using a rowing machine indoors. Okay, those things are fine, but what about:

  • hiking
  • dancing
  • yoga
  • biking
  • swimming
  • badminton
  • throwing a damn frisbee around with the dog?

Mike and Aubrey make the point that there’s a whole world of fun physical activity, and TBL loser ignores it. Instead, it recreates “the fat kid’s experience of PE”. Great.

Now that I’ve put you all through the wringer of these five reasons why TBL is awful, what’s the positive takeaway?

I do have one. Here it is. The show debuted in fall 2004. It lasted until 2016. In 2020, they tried to resuscitate it and recast it as a wellness show. But it didn’t work– everyone from fitness experts to health columnists to reality show bloggers hated it. We now see it for what it is– a horrible example of our legacy of fat phobia and body insecurity. And those social maladies are not over.

But: no one is talking about how they’re hoping or even considering that TBL is coming back for another season. It’s 2021 y’all. We got no time for that crap.

fitness

Waiting it out on the sidelines of fitness

I wrote this post three years ago when I was sick with pneumonia and had to sit things out and wait. I was going to feel better, but it took time. Today we are all sitting things out and waiting– waiting for the vaccination rollout to make its way to everyone, waiting for reopening of our favorite places and institutions, and (in the case of the US), waiting for a new president to take over and deal effectively with the systemic illnesses we are suffering as a country.

Waiting it out on the sidelines is hard. Hard, but necessary. Hard, but effective at giving us and our communities time to heal, so we can get back in the game.

And we can see progress: there are those pictures of people getting vaccinated, and I love every one of them (the pictures, the people, the whole thing). And come 12:01pm on Wednesday January 20, there will be a new leader for my country. That’s progress.

Take a look at the post, and if you have some thoughts about what it’s like for you, still waiting on the sidelines, I’d love to hear from you.

-catherine

FIT IS A FEMINIST ISSUE

This week I write to you from my arm chair and ottoman, sitting grumpily on the sidelines of fitness activity.  I’m bummed to report that I have pneumonia.  I got sick with a cold December 22, traveled to see family for the holidays, and came back to Boston sicker.  I went to my health care provider (a wonderful physician’s assistant named Lauren, who works for Family Practice Group in Arlington, MA.  I love them.)  Lauren checked me out, gave me an inhaler for wheezing and cough syrup for the cough, and said I should come back if I’m not starting to feel better in a few days.

I went back a few days later, feeling much worse.  Turns out, I have pneumonia.  That word is scary– it conjures up images for me of Dickensian figures in inexorable decline, headed for the hereafter.  The reality is, for people who are lucky…

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fitness · WOTY

Catherine’s word of the year: Awake

I’m not an early bird. However, even the morning larks among us would agree that 2020 was a good year to sleep through. Sleep is magic. Sleep is healing. Sleep feels delicious. Sleep is good for almost anything that ails us. But for me in 2020, I spent a lot of time turning away from the world outside, retreating, trying to shut out the feelings caused by what was happening. I just wanted to go to bed and wake up in 2021.

And now it’s here. 2021. Time to be awake, alert, engaged, curious. Time for sensing, feeling, thinking, processing, inquiring, musing.

It’s sunflower time.

A sunflower (girasole in Italian, meaning “turn to the sun”) seeks the light, turning to follow the brightness of the day.

An upright sunflower, enjoying some direct light against a blue sky. By Lisa Pellegrini for Unsplash.
An upright sunflower, enjoying some direct light against a blue sky. By Lisa Pellegrini for Unsplash.

I’m not sure I can manage quite that degree of exposure this year. Luckily, there are modifications available.

A sensible sunglasses-wearing sunflower. I like that idea. By Wan J. Kim for Unsplash.
A sensible sunglasses-wearing sunflower. I like that idea. By Wan J. Kim for Unsplash.

With or without sunglasses, sunscreen, and big floppy hat, I want 2020 to be a year in which I keep my eyes open to take in what’s around me and in me, even if it’s a bit much. I have dreams and plans and goals: for movement, for creativity, for connection. They can’t be done (or done well) in the dark. I need light and space and energy and warmth (or bracing cold) to be fully involved, aware. And awake. That’s it.

Dear readers: do you have a word of the year? What would you like it to be? What do you need to inhabit your word? I have extra sunglasses, if you want to borrow some.

fitness · mindfulness

Ten Percent Happier app is free for many types of frontline workers

Hi everyone– we at Fit is a Feminist Issue don’t do advertising or product placement (except for comedic purposes, and that’s mostly me…), but every now and then, we come across something out there that really works well, or is otherwise worthy of mention.

This is one of those times.

I’ve blogged a bunch of times this year about how restarting my meditation practice has helped me endure, better understand and adapt to the pandemic/political maelstrom which was 2020 (and apparently hasn’t read the calendar to see that 2020 is OVER). Others of us have written about contemplative and self-care and mindfulness habits we’ve revisited or started.

I’d like to share some very nice news with you: my favorite meditation app, called Ten Percent Happier, announced in December that they were offering the app, which usually costs about $100/year, for FREE for the following groups:

  • US Postal Service workers
  • warehouse employees
  • teachers and educators
  • grocery and food delivery workers
  • health care workers (obvs)

All you have to do is click here, and you’ll be directed to sign up immediately, or you fill out a short survey and then can sign up.

They are using the honor system to limit the free signups to the indicated groups. Here’s what they said on their site:

We know that many groups of people have been severely affected by the COVID-19 pandemic. While we’d love to support everyone, we have been completely overwhelmed by the response to these offers. At this time, we’re only able to offer free access to warehouse employees, teachers, healthcare, grocery, and food delivery workers. Please honor this and do not click on the above buttons if you do not work in these fields. By doing this, you’ll allow us to serve these workers more quickly and efficiently, helping them in the critical work they are doing to support us all.

I love this– that is, I love that they’re making an effort to support who they can, making it easy for those groups to sign up, and asking the rest of us to help out by not deluging the system. I hope you do, too.

A heart symbol, made by two hands, against a warm color background. Wish the world were like this more often.

Readers, do you already use this app? Did you just download it and try it? Do you use others? Do other apps have this deal? Please share any info, as we are all in this together.

220 in 2020 · fitness · Happy New Year! · new year's resolutions

Opening up the goals for 2021: let’s see what we can do…

Dateline: Dec 31, 2020. Location: Catherine’s laptop. I posted my last of the 220 workouts for 2020. See below:

My 220th posted workout for 2020– a soggy dog walk, some yoga and meditation. It did the job.

We call this just-in-time delivery.

You might think, well, that’s 2020 for you. However, looking back on my posted workouts in 2019 and 2018, my last workouts were all after Christmas. Now, there’s nothing wrong with that, but it does point to a pattern. I have moved through the past few years in fits and spurts, with more dormancy than I would like (as I also know that, *for me*, regular activity coincides with greater functionality and well-being).

So, I’m making a change this year. Even though I’m very happily ensconced in the 221 workouts in 2021 (with the goal of 221 workouts), I’m not making a specific schedule for how many times a week I do cardio, strength training, yoga and meditation (my current lineup). Rather, I’m going to see what I can do this week in these categories, based on my sleep and work schedules, general mood, etc.

You might be thinking:

Say WHAT?!
Say WHAT?!

Hey–I’ve got science on my side! Here’s the Conversation on this topic.

Generally we’re advised to set specific, or SMART, goals (where SMART stands for specific, measurable, achievable, realistic and timebound). Aiming to walk 10,000 steps per day is a common example.

That’s why you might feel you’ve failed after “only” recording 9,000 steps when your goal was 10,000. In reality, 9,000 steps might actually be an achievement (especially on a busy day) — but because you didn’t reach your specific target, it can feel disappointing.

Yeah. I can relate.

One alternative is to set what’s known as an open goal. Open goals are non-specific and exploratory, often phrased as aiming to “see how well I can do”. For example, professional golfers in one study described performing at their best when aiming to “see how many under par I can get”. One participant (in a study) said open goals “took away the trauma of failing”…

Oh yes– no trauma of (feeling like I am) failing. I am down for that.

To set your own open goals, think first about what you want to improve (for example “being more active”). Then identify what you want to measure, such as your daily average step count. Phrase your goal in an open-ended, exploratory way: “I want to see how high I can get my average daily step count by the end of the year.”

Excellent! Here’s my open goal: I want to see how many times in a week I can engage in three types of activity:

  1. cardio activity; my current modes (for January) are: ride trainer, walk outside, or do Body Groove dance-y 30-minute video.
  2. yoga; I can do live zoom classes through my local studio Artemis, or Yoga with Adriene, or Bad Yogi videos, all of which I love.
  3. strength training– so far what is easily accessible to me are the NYT 6 and 7-minute workouts, the Bad Yogi strength training program (which I bought a while back but didn’t really get to), and whatever else comes to me. You can see I’m in the initial stages of the “let’s see what I can do” mode.

For now, doing anything in either cardio or strength training or yoga/meditation counts FOR ME as a workout. As I get stronger, I may adjust the way I count them. I may restrict to more purposeful workouts on the bike (e.g. trainer, road bike ride) or just count workout days, regardless of how many types of activity I do in that day. We shall see; I’m leaving it open.

Readers, what are you doing about activity or movement, now that we’ve tumbled into 2021? Are you all about the scheduling? Are you staging goals? Are you planning by the seat of your pants? I’d love to hear what you’re thinking.

fitness · fun

Even puzzles are at-home exercising now!

One of the few felicitous happenstances of 2020 was the debut of a new puzzle on the New York Times website, called Vertex. It takes connect-the-dots to a whole new level. Here’s what one looks like:

NYT Vertex puzzle called “Are we alone?”, with numbered circles, to be connected in triangular fashion, for fun.

Here’s the way it works (from the NYT):

Draw lines between points to create triangles.

  • Connect vertices to create triangles and assemble an image.
  • The number on a vertex shows its remaining connections.
  • Triangles will fill in if they are correct.
  • Double tap a vertex to clear its connections.

When you first start it, it gives you a tutorial, with easier puzzles, and then more challenging ones. Then you’re on your own, doing the daily puzzle. I love love love it– it’s non-verbal, which is nice, given that we’re processing text a lot of the time. It’s visual and spatial, which I enjoy. And over time, you develop some know-how about the ways the puzzle makers fashion their creations, and can take pleasure in completing the puzzle using the approaches you develop yourself over time.

You might now be thinking:

What if I told you that you were a nerd? Said authoritatively by Morpheus.

On the other hand, you might be thinking:

Richard Simmons says, “Neato! Where do I sign up?”

If you are in the latter camp (or even the former, but have some time to kill), you might enjoy that the NY Times has jumped on the at-home exercise bandwagon. Here’s a recent Vertex puzzle.

Vertex puzzle called Spin Cycle. Of course we all know what it is.

Here’s the after shot:

Ta da! A colorfully rendered spin bike. I wouldn't mind some lime green flat pedals, if I could find some.
Ta da! A colorfully rendered spin bike. I wouldn’t mind some lime green flat pedals.

Who knows what other at-home themes the Vertex folks will come up with? Check it out if you’re curious. It’s a fun break from the world of words, and a nice brain workout.

Readers, are any of you doing more puzzles these days? Have you recently started doing some puzzles? Which ones? Are they a good thing for you? I’d love to hear from you.

diets · fitness

When do New Year’s dieters stop dieting? Early and late, says science

CW: discussion of different popular US diet plans and trends in starting and stopping them, as evidenced by recent research.

Just this week, while watching actual live TV (waiting to see the ball drop in Times Square– hey, it’s a tradition), I saw an actual commercial. Remember those? And this one was by Weight Watchers (now trying to get people to call them WW; yeah, right…) Yes, ’tis the season for the major diet program sellers; January 1 must be their Black Friday, as the diet plan marketing is fast and furious right now.

Instead of images of diet marketing campaigns, I opted to show you a flowering meadow. Aren’t you glad?

Of course, all that flurry of activity around marketing and adopting diet plans in early January dies down soon, with most people stepping away from those plans and eating the ways they did before the above-mentioned flurry. That’s right, isn’t it?

Hmmm. Has anyone checked to make sure this is true? Has science checked this out?

Why yes, it has. In this mid-December article, called “How long do people stick to a diet resolution? A digital epidemiological estimation of weight loss diet persistence”, researchers looked at trends in US internet searches for diet-specific recipes (e.g. Weight Watchers, South Beach, Paleo). For the tl:dr version, read below:

We found that the most popular diets associated with recipe searches since 2004 were the Keto, Low Carb, Weight Watchers, Paleo, South Beach, Atkins and Low Fat diets. For all diets, the temporal trends evidenced distinct annual patterns, with a sharp increase in January, followed by a decline to the summer months and a further abrupt decline in November and December.

How did they find this out? The group analyzed trends found in years of Google searches in the US for diet-specific recipes. That, plus the obligatory fancy math, produced some groovy graphs. They show, for a bunch of different diets, the January spikes in diet-specific recipe online searches.

Graphs showing numbers of diet-specific recipe online searches, where the spikes are the months of January for each year investigated.
Graphs showing numbers of diet-specific recipe online searches, where the spikes are the months of January for each year investigated.

Turns out that the Paleo diet searches lasted the longest (about 5.3 weeks +-), and the older South Beach diet searches dropped off most quickly (about 3.1 weeks +-).

Then they analyzed the trends in diet-specific recipe searches through the course of the year. Here’s another set of cool graphs:

Graphs showing, for different diet-specific recipe searches, drop-offs in February, and then drop-offs in November.
Graphs showing, for different diet-specific recipe searches, drop-offs in February, and then drop-offs in November.

If you’re looking for more details about these graphs, here’s what the researchers said:

A significant proportion of American dieters appeared to stop dieting during the US holiday season in November and December. For all diets studied, 5–25 % of dieters appear to drop out in November, and 15–30 % of dieters appear to drop out in December. The lowest holiday season dropout rates were seen for the Paleo diet (with December dropout rate 14 ± 3 %), and the highest were seen for the South Beach diet (with December dropout rate 33 ± 7 %).

What do the researchers think these results show? Well, after issuing loads of caveats (which is appropriate), they think it’s interesting to see some evidence of greater uptake of newer fad diets like Paleo (their words here) and lower uptake of older fad diets (like South Beach).

What do I think these results show? That this study provides even more evidence that diet marketing plans cost money and aren’t sustained over time. Which we already knew. But it’s always nice to have more science on our side.

Readers, did these results surprise you? Reinforce what you already knew? I’d love to hear any thoughts.

fitness · motivation

When wishing (plus planning, support and doing) makes it so

I just watched the new Wonder Woman movie: WW84. The following is NOT a spoiler, as the pictures are all over the internet. She’s got a new outfit:

Gal Godot as Wonder Woman, in gold armor, helmet and wings/more armor.

The next bit is also NOT a spoiler, but does refer to something in the plot: the notion of wishing plays a role in the film. Hope that didn’t ruin anyone’s day.

The idea of wishing seems timely for 2020. We all wish things were different– that there were no global pandemic, no losses of so many people and so much in our lives and the lives of everyone around the world. We also make wishes for the future– a speedy end to the pandemic via effective and universally distributed vaccines, everyone following public health guidelines in the meantime, and a resumption of our lives as we knew them (except that all work committee meetings should take place via zoom from now on, in my view).

With respect to fitness, I wish 2020 had gone very differently for me. But it didn’t and here I am, on Dec 26–me in my body in its current state. I can’t wish away 2020. But can I wish myself into a different state in 2021?

Yes. But. Not in the fairy-tale way.

Or this comic-strip way (although give it a shot, by all means):

Snoopy writing the publisher about a rejection, asking for publication and $50K. Go hSnoopy!

I do have wishes for myself and physical activity in 2021, which I’ve voiced pretty often (or so it seems to me). I wish to bike more, walk more, move around in and on water more, keep yogaing, and enjoy physical activity with others and by myself more.

Okay, wishing done. Now what?

Planning is next. If I wish to do something, I then have to make a plan. This was one of my big problems in 2020– faced with what seemed like rafts of unscheduled time, I just floated around, unmoored by schedule or structure. Yes, I know I can make a schedule. Oh, I made schedules. Loads of them. But somehow I didn’t commit or adhere to or honor or pay attention to or even remember them at the appointed times. When I did remember them, I often felt pulled by something else or stressed by something else or just paralyzed. So planning is not enough.

Enter support. For me that means friends who invite me to meet them for a walk or ride or swim or some activity we do together. I’m lucky to have many such friends, and they did lots of inviting. I wish I had said yes more, had followed through more, had even taken the initiative myself more. But wishes aren’t for the past, but rather the future.

So, I’ve got lots of support in place. But I did this year, so how can 2021 be different?

The only thing remaining in this quartet of action is the doing.

the word doing
Is it just me, or does this word “do-ing” look like the sound “doing!”

How exactly does the doing part happen? This is a very good question. Apparently lots of people wonder about this, according to Google.

Questions people ask google about how to do something.

Honestly, there’s no easy answer here. There’s no magic solution for behavior change. But we know that it does happen, to all of us. With help, a few things breaking our way, a bit of oomph and some planning and decision making, change happens.

I’m already wishing and planning for my 2022 sabbatical, which involves bike touring in many places in the US and Canada. That will also require scheduling, support, and lots of doing (in the form of training). 2021 seems like a good year to turn those wishes and plans into miles and hours and rides and destinations. I’ll be reporting on progress and setbacks and responses to those setbacks, and new plans along the way.

What are your wishes for activity in 2021? Are you planning yet? Do you have support lined up? What do you need to make your wishes come true next year? I’d love to hear from you.

fitness · motivation

These are a few of our favorite things…

It just occurred to me the other day: 2020 could use a little more Julie Andrews. I’m talking “Sound of Music” Julie Andrews. Remember her?

Julie Andrews, captured in mid-alpine spin.

I saw the Sound of Music in a movie theater, a year after it was released. It was the first movie I saw in a theater. Remember movie theaters?

Movie theater, closed but not forgotten.

2020 has put us all in a major swivet. This calls for a decisive response. But can The Sound of Music deliver us from swivetude? Even Julie Andrews seems a bit worried.

Julie Andrews, worrying during The Sound of Music.

Well, worry not, dear readers. Rogers and Hammerstein anticipated our need and provided us with “My Favorite Things”:

However, this movie is 55 years old, and didn’t have to deal with workouts from home or mask wearing or any of our current woes. So how’s it supposed to help us?

We at Fit is a Feminist Issue got you. Some of our bloggers wrote some era- and fitness-specific lyrics to the song above for your singing-along pleasure. Enjoy…

Cate:

Handstands and wall-walks and headstands all scary

Front rack and goblets and weights I can carry

Dumbbells I trip on when working in zoom —

This is the mess of my pandemic room!

Adriene’s yoga and Alex’s classes

Spinning in zwift over fake mountain passes

Kettlebell parcels take months to arrive

Lockdown and fitness – how will I survive?

Bettina:

Hiking and running in weather refreshing;

Riding my bike down a hill oh so dashing (said with German accent, so it rhymes with refreshing)

Swimming in the pool as if I had fins,

these are a few of my favourite things!

Nicole:

Running outside, but not breathing on others

Park workouts and green grass have become my druthers

Virtual yoga is an opportunity to stretch

After spinning inside so I won’t become a kvetch

Martha:

Big plates on the bar, new accessories to learn

New circuit options from my trainer deluxe

Toolbox with foam rollers, ropes and some bands

These are a few of my favourite things…

When the knees lift!

When the bar moves!

When I’m feeling good…

I simply remember my favorite things,

And then I’m moving real fast!

Marjorie:

Inverted rows below the dining room table;

Step ups and step downs on the stairs as I’m able;

Pause squats and front squats and squats one point five,

These are the lifts that help me to survive!

Running a few miles on each of my Sundays

Warm-up and stretching reduce soreness Mondays

Long walks at dusk to catch the last rays of sun

Safety vest, headlamp and ipod for fun.

When I lug weight plates,

to the back yard,

When I’m feeling bad…

I simply do deadlifts with all of my strength–

and then I don’t feel so sad!

Catherine:

Zooming with yoga and getting more bendy

Riding outside when it’s warm but not windy

Pedaling fast as my bicycle sings

These are a few of my favorite things…

beaches and lakesides with blue water lapping;

swimming then lying in sunshine while napping;

blue sky as clear as a bell when it rings

these are a few of my favorite things!

When my Zoom class

crashes on me,

When I’m going mad;

I simply reboot and then take a deep breath,

and then I don’t feel— soooo baaaaad!

Hey readers, musical theater buffs, lyricists and all survivors of 2020: what are some of your favorite things? Tell us, either in prose or lyric, and we’ll hum it as we read.