Fat Brain vs. Fit Brain

By Brianne, “Former Fat Chick” 

Recently I read an article in Canadian Running magazine, where overweight runners talked about how they felt about themselves as well as how they felt other runners perceived them.  It was an interesting article, pointing out that the media enhances the skinny, fit stereotype and so do fitness apparel companies (seriously, would it kill some of these companies to make clothing that a larger woman could wear without muffin topping???)  Now I’m paraphrasing on the “skinny, fit” – I think they were a little more politically correct in their phrasing – but the point was the same.  There were a lot of other good points in the article, but what I really got out of it was how amazing our brains are and how they can really work against us sometimes.

So what do I mean by fat brain versus fit brain?  It’s really simple – those with a fit brain are motivated and for the most part, have always been motivated.  There usually hasn’t been a struggle to get out of the house and suffer the pain and agony of chaffing between their thighs from even just walking.  Fitness is a part of their regular routine and pretty much always has been.  Weight is never an issue because it never really was an issue.  A fit brain automatically makes good choices and doesn’t fall off the wagon when a bad one is made, because it has most likely has known what it is like to struggle in that capacity.  Most importantly, a fit brain will never think you are overweight and will always think of you as fit, healthy and happy.

A fat brain is…well, the complete opposite.  Having struggled with weight and confidence issues, a fat brain has a harder time coming around even after you have lost 110 pounds and you are in the best shape of your life.  A fat brain has the capacity to think you are fit, healthy and happy, but always with a little negativity looming in the background.  When you walk into a room and assess those around you, your fat brain will automatically lump you together with the bigger people in the room.  And if you are in the process of trying to lose weight and to get fit and healthy, a fat brain will be your own worse enemy.

An interesting comment in the article was made by a woman who trained for months to run a half-marathon.  She mentioned on the above stereotypes and how she felt her confidence lag when people ran past her in the race and gave her encouraging comments, words of encouragement that she was sure were given to her because she was an overweight runner.  She wondered if they were encouraging everyone they ran past.  She started doubting herself.  She felt that spectators were looking at her, wondering what someone like her was doing in a half-marathon.  Her fat brain went into a downward spiral and she couldn’t get it back.  She still finished the race, but it seems that whatever joy she might have had was overshadowed by her thoughts.

This is a common affliction of the fat brain.  Sometimes the smallest thing can shatter our confidence.  It’s hard and it’s an upward battle almost everyday.  Even after losing all that weight, I still have days where in my head I am the fat girl that everyone made fun of my entire elementary school career.  Sometimes when I am at crossfit, I will look at the other people working out with me and instantly I am downgrading my ability to compete with them because in my head, I am still that fat girl.  I will run a race and have a personal best, shattering my previous time because I trained better and am stronger, but while I’m running I will have constant doubts in my head that no matter what, I can’t seem to shake.

It isn’t all doom and gloom, though!  Just because you have a fat brain doesn’t mean you can’t ever have a fit brain!  It may sound ridiculously simple and slight corny, but it doesn’t change the fact that the best way to beat your fat brain is to pick yourself up when you are down, and get back at it.  As long as you don’t let your fat brain win, you will always be one step closer to having a fit brain.  Size doesn’t matter with a fit brain – when you have a fit brain, you have accepted yourself, no matter what.  You know what you need to do to be happy, and you will stick with the plan because you know, in the end, it’s right for you.  Your fit brain will let you think that you will never be the “skinny, fit” person beside you, because that’s not who you are!!!  You are meant to be exactly who you are at that moment.  You may be a heavy runner, but you are out there running and are one step ahead of that skinny guy sitting on the couch.  You just ran past that skinny girl who didn’t train for the race.

The moral of my blog is this – in the end, we all have a little of both brains inside our heads.  Some of us just have a greater capacity for overcoming the bad stuff.  If you ever need words of encouragement, come by Foot Tools for a chat.  I’m always available to talk about the struggles that comes with making a change.  Better yet, come out for our clinics, designed for all levels (yes, even those who want to learn how to run) and get encouraged by seeing what you can do!  Chris and I have both been there and understand how hard it is when your fat brain takes over!  We want to help you feel better about yourself, and what better way then to be surrounded by people who are probably going through the same thing.    See you out there!

Importance of Core – Part 2

By John, Foot Tools Owner

Last time I talked about the importance of “stability” and “strength” in the core.  Today we will discuss the muscles that make up the core.

Usually we think of the core as the neat looking ab muscles that pop up when we lose body fat to the single digit level.  This, however, is only a small part of what is going on with our core.  The core includes ALL the muscles that attach to your hips, pelvis, and lower back.  There are some intimidating terms but be patient and remember it is more important to know how they work.  The most familiar are the layers of the abdominals (rectus abdominis, external+internal obliques, transverse abdominis), but there are also your hip flexors and hip extensors (hamstrings, gluteals); spine extensors (spinal erectors, quadratus lumborum); hip adductors (inner-thigh muscles); and hip abductors (including gluteous medius).  There is also a neat muscle, the multifidus, which is a muscle you never hear about until you have back pain.  There is one group of muscles that many have not considered; the “lats” are part of the core as well.  The main job of the latissimus dorsi – that beautiful pair of fan-shaped muscles on the sides of your back – is to pull your arms downward.  When you perform the classic “pull up”, the lats are pulling with your arms to get the chest up to the bar.

Your lats play a surprising role in stabilising your spine and pelvis.  The lats are amazing in how they have many points of “origins” and “insertions”.  The lats have relatively small points of insertion on your upper-arm bones, but the origins extend from your thoracic spine (middle back) to the top of your pelvis; some of the connective tissues in between reach all the way down to your tailbone. That is a lot of important stuff that most of us never think about. With so many points of origin, distributed so widely, the muscles have to pull double duty: they work to stabilise your spine, even as they are acting as prime movers for your upper arms.  This is why it is much more effective to jump up to grab a bar or rings and start doing pull ups as you are strengthening your arms and lats, right down into your butt.  When you are doing lat pull downs in a seated position, you are not getting the full benefit as your lower back to glutes is neglected. The upper, mid and lower back are a big part of our muscular machine and need smart intensive work outs on regular basis.

If you want a strong core and a pain-free back, I suggest you purchase “The New Rules of Lifting for Abs” by Lou Schuler and Alwyn Cosgrove.  Next time I will talk about” the little guys” and knowing your “neutral zone” . Until then, try some  pull ups or bent over rows to work those big important back muscles.  Better yet, sign up for one of Foot Tools’ Fit & Fast sessions, Tuesday and Thursday nights, where we show you the basics for strengthening and toning, as well as work on the fundamentals for speed.  www.foottools.ca or info@foottools.ca for more information!

Not all of us were athletes…

By Brianne, Foot Tools token brunette and “former fat chick”

When customers come into Foot Tools and talk to me, I can tell at first that for some, they are intimidated.  They are intimidated by the store, even though we are small, and they are intimidated by the staff.  Some customers are quick to point out that they aren’t very fast or that they are just getting into running or walking or working out to make a change.  I can tell they aren’t comfortable sharing their story because they don’t want to be judged.  Some will even look at me and say, “I’m not an athlete like you.”

Let’s be honest – I don’t really think of myself as an “athlete”.  I never have.  I have no aspirations of winning any races in the near and far future, nor do I harbour any illusions that Nike or Saucony will be knocking on my door looking to sponsor me because I am so amazing.  I run because I love it - I work out my stress, I feel free of obligations and worry, and I enjoy the “me” time, even when I’m running with other people.  Same goes for Crossfit – I feel powerful even if I’m lifting the lightest amount of weight, I feel strong even when I can’t do a pull-up without the red band, and the smallest achievements, like climbing a rope or doing a hand stand, can make my week.  Of course, I attempt to explain this, because I don’t want them to be so down on themselves, which sometimes make them feel a little better and then they relax.  Those that are trying to make a change such as weight loss, however, still look at me and say, “But look at you!  You can run and you can lift weights…I can barely bend over to tie up my shoes.”

That’s when I know it’s time I let them in on a little secret…

I’m 5’4″, I weigh a solid 145 lbs, and I’m proud of it.  But I wasn’t always like this – I used to weigh almost 250lbs and (true story) I could drink an entire 24 pack of beer in a night. 

It’s a really long story about how I lost over 100 lbs but it doesn’t involve any super crazy diets or pills or surgery.  I didn’t drink miracle shakes and miraculously lose 10 pounds in 2 days, which of course is super healthy and obviously that weight will never come back!  Nope…I lost over 100 lbs the slow and boring way of becoming more physically active and slowly changing how I ate.  It took me almost 7 years, which I know is extremely encouraging.  But I did it, and by now, those skeptical customers are finally feeling comfortable and confident in their decision to make a change, because they are now seeing someone in the flesh who can prove to them it is possible.

Individual staff here at Foot Tools will each be blogging every once in a while about their experiences and their interests.  We all have stories to tell, ones that our customers and clients can identify with in their own way.  We have a track star; a long distance junkie who just raced in the Great Canadian Death Race; someone who blew 20-somethings out of the water at races when she was in her 40s and 50s; an amazing crossfitter who recently returned from the World Crossfit Games in California; a guy who can give you tips that you should listen to if you want to get faster; and then you have me, that former fat chick who wants to help you make a difference in your life.

So keep reading and get to know us here at Foot Tools.  We aren’t scary and intimidating – we’re just like you.