The Fat Girl's Guide to Living

image by marco sickofgoodbyes

What are some good at-home workouts for beginners?

Whether your goal is weight loss, stress relief, improved flexibility or just stronger muscles and more energy to keep up with household chores/kids/the demands of an average day, the fact is our bodies need to move. Here at FGG, we’ve presented fat-girl-friendly exercise options as diverse as hiking, dance lessons, health club memberships, yoga, indoor rock climbing and – most recently – water aerobics. But what about those of us who aren’t ready to (or interested in) working out in public? Fortunately, the list of at-home workout options is miles long; unfortunately, it can be tricky to find the right starting point, especially if you want to ease your way into becoming more active. That’s why we’re glad to help narrow the search.

(We probably don’t need to say this, but just in case: always get the green light from your health care provider before beginning any new exercise routine, especially if it’s been a while since you’ve worked out).

As always, the best place to start is by understanding your goals. Are you looking for a cardio workout to get the blood flowing? Movements to increase your strength and flexibility? A fun way to get yourself up and off the couch? Or maybe there’s a particular genre of fitness you’ve always wanted to try — something like hip-hop dance or aerobic striptease? Opt for an activity that holds interest for you or risk throwing away your money on DVDs that will only gather dust on your shelf.

For one of the most basic at-home activities, walking,  Leslie Sansone’s “Walk Away the Pounds” series is a tried-and-true fat-girl staple, thanks to easy movements, Sansone’s focus on low-intensity variations, and a perfect-for-rookies one-mile workout that includes a warm-up and cool-down all in 20 minutes. (Note: Don’t sweat the water-filled, two-pound weights Sansone recommends; you can replace them with any hand-held or wrist-worn substitute, grab a couple of soup cans, or just complete the movements sans weights.) Sansone also offers several toning videos that are great for beginners, and her style is upbeat and motivational (if a little chirpy for me some days).

Two examples of routines for plus-sized women by plus-sized women are “Just My Size Yoga with Megan Garcia” and “Look Great, Feel Great: Plus-Sized Pilates.” Both videos feature real-sized hosts most fat girls will identify with, leading viewers through a range of beginning movements with thorough instructions. User reviews absolutely rave about “Just My Size Yoga” and Garcia’s approach, while indicating that “Plus-Sized Pilates” may be for ultra-beginners, as it moves very slowly and features more instruction than continued movement. While this may not provide the start-to-finish workout some desire, it could be helpful for those who are unsure of Pilates and want to try some moves before upgrading to a full routine.

For more ideas and reviews from both real users and the pros, check out Exercise Videos Reviews or Collage Video. And, in addition to tell-it-like-it-is user experiences, you can also find sample clips for many videos on Amazon.com. Your local library may also have some titles for check-out, so take a test drive before investing if you’re skeptical.

Don’t be afraid to think outside the DVD box. Today’s at-home exercise options are (thankfully) far more diverse than in the aerobics-and-crunches days of yore. Nintendo’s Wii Fit Plus alone has revolutionized the concept of working out in your living room by pairing video game fun with moves that promote cardio, strength and balance benefits. With options to customize your workouts and track your progress while choosing activities ranging from hula hooping to snowball fighting to juggling, Wii Fit works hard to take the boredom out of becoming more active.

Another at-home option may even been at your fingertips right now: ExerciseTV is carried by many cable providers, including Comcast, AT&T and Tivo, and the On Demand menu offers dozens of programs each month that you can complete whenever you like. Typical programming includes beginning yoga, 20-minute cardio, walking for diabetics, and sculpting workouts with Kim Kardashian (no, seriously). Workout levels range from beginner to the very advanced. The ExerciseTV Web site also provides training clips and full workout videos available for download. I liked the real body shapes (tummies! hips! arms!) represented by the “Make Me Over 40-Minute Workout,” but the range of motion was more demanding than I expected (a ton of squats), so consider this more of an more intermediate video.

Help add to our list by sharing your favorite at-home exercise routines in comments.

Jennifer Rice, owning it on the dance floor

Music and dance are universal among every human culture, and some of the most memorable moments in our lives  and in our favorite movies involve dance. (Scent of a Woman, anyone? Or perhaps you’re a Singing in the Rain kind of girl).  Like music and singing, there’s just something that connects us when we see the human body move, either in time with other bodies or with grace or fiery intensity on its own. While the dance community isn’t quite renowned for body acceptance (yet), times are changing and new forms of dance are evolving along with them, in the arts (check out The Big Ballet), fitness (or do you prefer Vixen Fitness?) and just for fun (Heard of hooping? Read on to learn more). Maybe you’ve always wanted to dance but never took the time. Perhaps you’re shy about putting yourself out there, or worried about any physical limitations due to your size or what shape you’re in (or aren’t). Girls, this is the guide for you.

What will people think of a fat girl dancing?

You know what we’re going to say to this one, right? Nobody puts Baby in a corner! Sure, we make it sound easy to just get out there and shake what your mama gave you when in reality, it isn’t. It’s scary wondering if we’ll be the biggest girl in the room, or unable to move with the rest of the class because we’re novices. We’re all frightened of people mocking or questioning us–it’s human nature.

But taking chances on our own behalf is invigorating, and the more often we nudge our toes past our carefully padded comfort zones, the easier it becomes over time. “We women need to have as much joy in our lives as possible,” says Jennifer Rice, a former competitive swing dancer, curvy girl, and founder of TailspinHoops.com, a site dedicated to “hooping,” a relatively new dance form using – you guessed it – hula hoops. “With all of the obligations we have these days, we need to get back to doing the things that fuel us emotionally and spiritually,” she adds. “If you really want to learn how to dance, denying yourself the joy you’ll feel and that you know in your heart you were meant to experience is to deny one of the reasons you were put on this earth.”

What type of dance should I choose, and are there any forms I should avoid?

“There are two ways to approach this,” says Rochelle Rice (no relation to Jennifer), author of Real Fitness for Real Women and a fitness and dance instructor for plus size women.  “Either try a few things to see what feels right for your body and abilities, or try some of the curvier dance classes, like African, Bollywood, or belly dancing. In Bollywood especially, the movement is slow and centered on the pelvis and the arms, providing a nice way to connect with the body.”

Either way, go for something you think you’ll have fun doing or that you’ve wanted to try for a while. “The best dance styles are the ones that fit your personality and your body,” says Vanessa Isaac, a dance and fitness instructor who created the popular Brazilian Dance Workout. Isaac’s favorites for beginners include: ballroom, belly dancing, modern, salsa, Brazilian, samba (and Latin dance in general), and Nia.

As far as styles to avoid, “hip hop can be hard on the joints, especially if you have an instructor who teaches dance combinations with a lot of level changes (like quickly popping up from a squatting position),” says Jennifer Rice. “Lindy hop, a form of swing dancing, can be tough on the knees for a larger girl because there’s a lot of swiveling involved.” That’s not to say you shouldn’t try these dance forms, but if you aren’t limber in certain areas or have knee or other joint issues, talk with your instructor first and ask about modifying certain moves.

Where should I take lessons, and what should I look for in an instructor or class?

If you’re just starting out, look for beginner level classes – local park districts, recreation centers, and community colleges usually offer beginner level courses that allow students to get a feel for a particular style. Always research what the class is about and the background of the instructor–credentials, how long he or she has been teaching, etc. “The best teachers are the ones with good fitness experience and education, are members of national associations, and are professional dancers themselves,” says Isaac. Talk with students to get a sense of either the style you’re interested in or a specific instructor or studio. If there’s a feeling of community and support in a class, that’s a good sign, says Isaac.

“Make sure to have an open dialogue with your instructor so he or she knows your individual needs,” says Rochelle Rice. “Even if they have limited experience with plus size students, if they’re good, they should be able to figure it out from an anatomical perspective and make modifications you can do instead.” So don’t be afraid to speak up in your favor if you’re unsure about any aspect of a class. “Remember that the right class for you exists and you’ll feel at home when you enter the room,” says Isaac. “It may be uncomfortable at first, but the energy of the people and the instructor will make you feel welcome.” Instructors should be responsive and attentive; if they’re more into themselves than you, or don’t seem receptive to having overweight students, move on and keep looking.

How should I dress?

“First and foremost, get a supportive bra like an Enell or a sports bra,” says Rochelle Rice. “This protects the breasts and makes it easier to move while doing turns and other moves.” Rice often sees women overdress for dance classes, which leaves them feeling overheated and flustered instead of focused on the movements. “Leave the sweatpants at home,” she says. A breathable v-neck tee and leggings that aren’t too thick are great for starters. Call ahead to ask what you should wear, since every type of dance will have its own attendant gear, from tap shoes to ballroom dance shoes with smooth soles that allow dancers to glide across the floor.

Are you ready to try this, girls? Please come back and tell us about it if you do. And remember, “It’s not just about getting out there and doing something new, it’s about holding your head high and owning it,” says Jennifer Rice.

That’s the FGG spirit. If that’s not enough inspiration for you, here’s a glimpse of how much fun it can be to get up, get out there, and dance, courtesy of Jennifer Rice: