The Fat Girl's Guide to Living

Lace up and ask for the right help with your fitness boost

Four fat girls walk into a gym. . .

Relax, friends, I’m not about to tell a tasteless joke. In setting up today’s Guide, I thought I’d share a bit about my own experiences working with a personal trainer many years ago. And it really did begin with four overweight friends joining a gym.

Technically, Tracy was already an active gym-goer when we met her through Weight Watchers; the rest of us followed suit when we all started spending quality time together having girlie dinners and sharing stories about the inner Healthy Girl we were each secretly harboring inside. Three nights a week, we met to work with Kathy, who — God bless her — pushed all four of us to hold our plank position a little longer or stop making excuses and just start doing squats already.

In addition to teaching me solid techniques for using free weights and resistance machines, those sessions with Kathy and my girlfriends helped keep me accountable to the lifestyle goals I had for myself at the time. At a size 24, I was far from a hard-body athlete, but that didn’t matter — I felt strong and confident for the first time in my life, and I looked forward to those training sessions because I knew how awesome I’d feel afterward. While FGG editorial knows that not everyone in our readership wants to lose weight, it’s hard to argue against down-to-earth goals like developing the strength to easily carry the groceries inside or the stamina to keep up with one’s kids.

If you’ve ever been curious about what a personal trainer could do for you, or if hiring a trainer seems like something only “skinny” people do — think again. Trainers work with individuals and groups of all different ages, shapes, sizes and fitness goals. And — lucky you! — we asked fitness pros of all different backgrounds to share their “getting started” tips to help you bulk up on knowledge without breaking a sweat.

Amber O’Neal (Atlanta, GA), certified group fitness instructor (ACE) and personal trainer and founder of Café Physique® private in-home and on-site fitness and nutrition company

In her words: “Most experienced trainers have a niche. For me, it actually is working with overweight women, but I have other trainers in Café Physique who specialize in working with runners, children, seniors, clients with back problems, etc. Ideally, the trainer you choose will have experience working with overweight women and ENJOY working with overweight women, but I wouldn’t automatically rule out everyone else. The key is that the trainer be patient, open to feedback, flexible, and willing to learn and accommodate.”

Amber breaks down of the benefits of working with a personal trainer:

1. ACCOUNTABILITY. Most people quit fitness programs within two weeks — especially people who are de-conditioned and don’t have a natural love for working out. Your trainer will keep you accountable for the workouts, and unless you like throwing away perfectly good money, you’re going to stay on the program (most require pre-payment).

2. PROGRESSION. When left to their own devices, most women don’t push themselves to the next level. They keep plugging along doing the same old routine because it’s comfortable. Your trainer will make sure that you’re progressing toward your goals by building a more robust program as you go.

3. SAFETY. Protecting your back, knees, and ankles is important for everyone, but this can be of special concern for overweight women. Working with a trainer who will show you proper form and will likely insist on a good warm-up and stretching routine will help minimize injury and pain.

Derek Peruo (New York, NY), certified personal trainer (ACSM, NSCA)
http://bodybydrock.wordpress.com

Derek understands setting and achieving fitness goals while overweight — having been overweight his entire life, he successfully lost 90 pounds in 2006 and now designs strength and training programs to help others achieve their athletic goals. Whether you’re sourcing trainers through a health club or doing Google searches for trainers near you, Derek advises it’s important to choose someone who is active in the fitness community and committed to his/her own health.

Derek recommends that everyone ask the following questions of any new personal trainer they may work with:

1. WHO ARE YOU CERTIFIED BY?
A nationally recognized certification is the most important thing for a serious personal trainer to have. The most well-known certifications come from the American College of Sports Medicine (ACSM), the National Strength and Conditioning Association (NSCA), the National Academy of Sports Medicine (NASM) and the American Council on Exercise (ACE). Each agency guarantees that its trainers understand the basics of program design and client safety, and each offers a unique perspective on training. If you want to train like an athlete, work with a trainer certified by the NSCA or NASM. If you have a chronic health condition (e.g. diabetes or a heart condition), an ACSM-certified professional might be right for you. If you have no health problems and are just looking for some basic guidance in the gym, ACE trainers are the way to go. Be wary of personal trainers certified by unfamiliar agencies, or who have no certification at all.

2. WHAT CONFERENCE/WORKSHOP DID YOU LAST ATTEND?
Continuing education is required for all the major certifications and what your potential trainer chooses to study reveals her training philosophy and focus. Understanding “functional movement” provides a very different perspective than understanding “protein synthesis” or “carbohydrate tolerance,” and you may prefer one over another. Talk with a prospective trainer about her likes and dislikes and see if you agree with their viewpoint on exercise and eating habits.

3. MAY I SEE SOME BEFORE & AFTER PHOTOS?
Client photos and testimonials illustrate the trainer’s ability to actually produce results for his clients, and testimonials demonstrate that he provides tangible value for the people he works with. Make sure you like what you see! A trainer without photos or testimonials may be new to the fitness industry, or his clients may not be happy with their results.

4. MAY I SEE YOUR PERSONAL WORKOUT PROGRAM?
Personal trainers should always make their own health and fitness a priority. Unhealthy personal trainers cannot demonstrate proper exercise technique or safely spot you while you work out. Looking at your potential trainer’s workout program will expose how she might train her clients. What does she do for a warm-up? What equipment does she use? How long does her workout take? How does she cool down? Work with a trainer with goals that match your own.

Jennifer DiDonato (Detroit, MI), certified personal trainer (NASM) and owner, Made Fit TV

In her words: “Ask if the trainer has ever worked with someone with significant pounds to shed or with physical limitations due to their weight, as well as how long the trainer has worked with his/her clients. Then ask to able to speak with a current or former client (in person or over the phone) to get feedback on how they liked working with that trainer. This can give you a behind-the-scenes and unbiased view of what that trainer is about.”

Jennifer’s tips on thinking outside the training box:

1. CREDENTIALS DON’T MEAN EVERYTHING. A trainer can have great and numerous credentials through schools and training, but if s/he doesn’t know how to communicate with you, teach you, or make you feel comfortable, then don’t rule out another trainer who may look less impressive on paper. As long as a trainer is certified through a nationally recognized organization, maintains current certifications (including First Aid, AED and CPR), and has been employed for over a year, try them out. You may be surprised at how much energy, motivation and cutting-edge education a “newbie” trainer fresh out of training can have in store for you — and how much you may like it!

2. DON’T EXPECT A TRAINER TO SOLVE ALL OF YOUR PROBLEMS. If you have been dealing with your weight and health issues for a long period of time, or if it is severe enough that it requires immediate attention, you won’t magically meet your goals the moment you sign the dotted line. Hiring a trainer is a two-way street. Both client and trainer must work hard together toward the goal that you have for yourself. Sure, it’s going to be challenging, but that is why you hired the trainer — to push you and show you how strong, brave and amazing you really are! The trainer is the teacher, but it wont do anyone any good if the student is not compliant.

3. IF YOU WANT SOMETHING THAT YOU DON’T SEE IS OFFERED — ASK! Many trainers at gyms are employed through the gym and are not allowed to train outside of that gym; some gyms allow trainers to freelance in their own time and can even train in-home or on-location. If you aren’t comfortable training on the gym floor during public hours, if you prefer early morning training hours, or if can only train late at night, then ask the trainer to accommodate you. A good trainer wants you to feel as comfortable as possible in your surroundings so you can focus without unnecessary distractions.

Jen Swendseid (St. Louis Park, MN), certified personal trainer (ACE & NASM) and CEO of heart&core Athletic Apparel

In her words: “If you tend to be self-motivated, try meeting with a trainer on a monthly basis to switch up your routine (and save some money!). However, if you aren’t motivated, work with a trainer on a weekly basis until you build confidence and a habit of working out, which will help you become more motivated. Also, consider doing small group training or share the training sessions/costs with a friend/partner/spouse.”

Jen’s tips on taking prospective trainers for a trial run:

1. MEET WITH A POTENTIAL TRAINER FIRST. Go with your gut feeling — personality and beliefs are going to be extremely important! If you belong to a gym, watch the trainer(s) train some of their clients. Are they engaged or gabbing and looking around? Do they do the same exercises/routine with every client? If you don’t belong to a gym, your best bet is to get referrals from friends or family.

2. ONCE YOU MEET WITH YOUR TRAINER, have her take you through a sample workout. Most of your exercises should involve using body weight, cables, free weights and/or equipment such as the bosu or a stability ball. You should have to be your own stabilizer vs. a machine helping you — you’ll burn more calories that way.

3. SOME THINGS A TRAINER SHOULD BEGIN BY DOING include checking your balance, range of motion and posture, as well as noting any limitations you may have (such as injuries, surgeries or medical conditions). Once s/he develops a plan based on this information and your goals, you can begin your routine. If there are exercises you can’t do or simply don’t like, a trainer should provide alternative exercises for you. And remember that you should never feel any pain during an exercise — if so, stop immediately! [FGG note: If our bodies aren't used to moving in certain ways (or at all. . .), every movement can sometimes seem challenging. Maintaining open communication with your trainer about movements that are uncomfortable is important so s/he can help you understand which movements are an indication your muscles are working and which could cause injury.]

Allen Linville (Latham, NY), certified personal trainer (NASM, AFPA) and owner of Fitness Together

With average prices for a training session running anywhere from $30 (gym- or group-based sessions) to $100 (individual instruction), depending on the geographic market, we should all want to get the maximum benefit from our time with a personal trainer.

Final thoughts from Allen:

Anyone can count to 15 and hold a clipboard. Look for a coach who will educate you about all the components necessary to achieve optimal health and real, lasting fitness results. Your trainer should review nutrition education with you, educate you about proper supplementation, review resistance training (whether that be balance training, core work, stabilization training, etc.), cardiovascular exercise to maximize fat burning, flexibility to avoid injury and speed recovery, and really walk you through all the steps that encompass the “mental development” side.

The best personal trainers view their role as an “agent of change” — not as a babysitter, repetition-counter or social companion. Friendliness and rapport-building skills are important (and the best trainers have both), but true fitness professionals recognize they have a singular responsibility that supersedes all others: helping you achieve optimum and lasting results by literally “re-programming” you to a better, healthier, more passionate and more fulfilling lifestyle.

If I had written today’s Guide on my own beliefs and preferences about personal training, you’d have just finished reading a blog post entitled Don’t Yell In My Face: Why Jillian Michaels Isn’t For Everyone. What’s YOUR preference when it comes to working out? Do you go it alone or take a buddy? If you’ve ever used a trainer, tell us about the experience in comments!

Image by myuibe

When Toni wrote the original Fat Girl’s Guide to iPhone Applications last December, she noted that, despite the holdout status maintained by some of our more technophobic readers, the smartphone wasn’t going away. How right she was! In the eight months since that post ran at FGG, Apple has released both the iPhone 4 and the iPad, while the Motorola Droid has continued to explode in popularity and application offerings. We figured those three factors — not to mention the scads of new and updated apps on the market — warranted re-visiting the app stores to share some of the newest (or most addictive) ways these ubiquitous gadgets can enhance your life.

Note: Not all of our suggestions are designed or marketed specifically as apps for overweight women; most, in fact, have much broader appeal or aren’t weight-related. Consider this a roundup of helpful (or goofy) apps that we, as fat girls with active lifestyles, have enjoyed or coveted this year.

Apps for the hungry girl

Whether you’re in the kitchen or on the go, the Epicurious app helps take your cooking to a higher level by allowing you to search/browse/save/e-mail more than 30,000 recipes and create shopping lists. On the large screen of the iPad, the app becomes a stove-side cookbook with user-friendly layout and task progress bar. Best of all? Epicurious is free for both the iPad and iPhone and is newly available for Android mobile devices.

If you’re searching for a place to eat, both Yelp (free, user-generated reviews) and Zagat To Go (Zagat ratings for 40,000 restaurants, $3.99-$19.99) can help you decide where to nosh. Both apps command loyal followings based on their respective content, attitude and price, but if you have an iPhone, iPod touch, BlackBerry or Android mobile device, you can try them both and decide for yourself. And once you know where you’re going, reservations are a snap with OpenTable.

Loving the variety of fresh produce the summertime brings? The What’s Fresh app (for iPhone, iPad and iPod touch) can tell you which fruits and vegetables are currently in season in your area (anywhere in the U.S.), or provide a calendar of when/where the item you’re craving will be in season. Currently selling for 99 cents (down from $1.99), this one’s a gimme for girls who love to shop locally and those of us looking to include more fresh fruits and veggies in our diets.

Apps for the active girl

We haven’t seen many specific fitness apps for plus-sized women out there, but girls of all activity levels can benefit from setting the simple goal of just trying to move more. Portable technology makes it easier than ever to track (and celebrate!) everything from the shortest walks with the dog to lengthy hikes, runs or rides.

Counting steps, measuring stride and tracking distance and calories burned all happens via iTreadmill’s quick, clean interface (99 cents for iPhone or iPod touch). And I was already addicted to MapMyRun.com, but the iMapMy fitness app is even more exciting. Different versions exist for BlackBerry, Android and Apple gadgets, but the upshot is that the GPS-enabled app provides route planning and tracking, training log and social network for everything from walking to running to cycling.

We know every girl has her favorite activity, and it would be impossible to tackle all of the corresponding app recommendations here. If you’re learning to get your yoga on, for example, you may dig 101 Yoga Poses app, free for iPhone, iPod touch, and iPad. And for girls who like to travel on two wheels, Bike Doctor ($1.99 for iPhone, iPod touch and iPad) provides diagnosis and step-by-step bike repairs so a flat tire doesn’t derail the whole commute.

Health and wellness apps

WebMD‘s free app (for iPhone and iPad) is an easy-to-use goldmine of medical info. In addition to expected features like a symptom checker and information on medical conditions, other cool components of this app include the ability to locate your nearest physician, hospital and pharmacy, and a tool that identifies prescriptions and over-the-counter pills by shape, color and imprint. And in addition to the numerous weather apps out there, some — like AccuWeather.com’s WeatherMD™ targets content to those with weather-affected ailments like asthma, arthritis and allergies.

Staying in touch with your own health is a little easier with the HeartWise app ($2.99) for iPhone, iPad and iPod touch, which allows you to record and track trends in your blood pressure, resting heart rate and weight. We also love the simple, straightforward videos on iStretch, which offers yoga stretches designed to combat the effects of repetitive motion aches and pains on our office-dwelling bodies. Soon-to-be moms can even track and share every stage of pregnancy (“morning sickness: day 23!”) with free apps like I’m Expecting.

Apps for your lifestyle

Perfect for the commute, the doctor’s office waiting room, or the girl with eco-friendly reading habits, both iBooks (free for the iPad) and Amazon.com’s Kindle app (iPhone, iPad, BlackBerry, Android) offer the ability to download and read books chosen from a library of thousands. While you’re at it, jot down notes for the upcoming book club meeting (or just sketch your Next Big Idea) with Evernote, a free app for iPhone, iPad and iPod touch that instantly syncs to your Mac or Windows desktop.

Pandora + portability = happy, happy ears. Seriously, if you haven’t yet used Pandora to build free, customized radio stations based on a genre, a group or even a single song, I want you to do three things: 1) Finish reading this article; 2) Download the free app to your iPhone, iPod touch, iPad, BlackBerry or Android; and 3) Send FGG fan mail. Not sure how to complete any of those three steps? Check Howcast for a video guide on any topic you can dream up — it’s available free for Apple products, Blackberry and Android.

Whether your “must-have” news fix comes via NPR, the Associated Press or People magazine, there’s an app for that. And iPad users with a pop culture jones will appreciate the way Entertainment Weeky’s “Must List” comes to interactive life with the free app.

Counting pennies? SuperSaver.com (free for Apple products) shows you promotions and coupons available in your area, while iGasUp (same) will steer you toward the cheapest gas prices in any location. If you do the car share thing, the Zipcar iphone app is handy for finding and reserving a vehicle. It will even allow you to lock/unlock doors or beep the horn of your car — great for remembering where you parked! After saving some money, keep the warm fuzzies going by saving a little planet, too. The iRecycle app can help you figure out where and how to recycle everything from newspapers to cell phones, while informing you of eco-friendly gatherings in your area.

Finally, several friends swear by using textPlus to stay in touch and meet new people. Available for Apple products and Android, the app allows free, unlimited texts (including group texts) from any device. No more 30-minute conference calls to decide what movie to see. Everyone wins, truly.

Apps that deserve the iPad treatment

The iPad’s big, beautiful display is just begging to show movies. Netflix members can download the free app and stream full-length movies or their favorite TV series anywhere they choose. And fans of ABC can thank the network for its gorgeous streaming viewer, stocked with full-length episodes that can be paused and resumed as the mood strikes. Looking for a (free!) diversion but not sure what you want to watch? Dailymotion lets you search more than 13 million videos from channel selections that include TV, film, sports and music.

And while some apps could only be pulled off by an iPad-size screen (the instant ambiance — or camp factor — of Fireplace HD comes to mind), others can just flat-out blow you away when given more room to do their thing. Check out the updated iPad version of Star Walk constellation finder (which Toni mentioned last time) for, um, a stellar example.

Apps just for fun

Sure, a smartphone or iPad can make you more productive or change the way you experience media and information. But the gadget’s equally (if not more) important function is that of a sleek, pricey, grown-up toy. If you’re not yet playing Words With Friends or any of the Bejeweled games, I envy your restraint. And although I’ve yet to play it, the level of addiction reported by users of the crazy-popular puzzle game Angry Birds makes me glad. . . and itchy to see what the fuss is about.

Other fun ways to indulge your inner nerd: For 99 cents, Game Table turns your iPad into a variety of classic card and board games (checkers, chess, solitaire, poker). And Sporcle provides Apple users with a dizzying array of quizzes, trivia, games and “did you know?” lists for just $1.99.

For pure brain candy (no thinking required!), there’s an app for every ridiculous concept imaginable — all you need to do is Google. (Trust me on the ridiculous part — I have a friend who stubbornly refuses to admit that More Toast is anything other than sign of the apocalypse.)

A few ideas more compelling than toast: If you’re a child of the ’80s, like me, you can relive the days of Def Leppard and Debbie Gibson via the (free) Jamboxx app’s ’80s-inspired interface, which turns your iPad into an old-school, mix tape-making boom box. Nostalgialicious! And laugh if you want, but we dare you to play Bubble Snap (free for iPhone, iPad and iPod touch) just once. There’s something inexplicably compelling and Zen-like about popping bubble wrap, whether virtually or in real-time — even without the high-score bragging rights at stake.

For me, the best part about smartphone apps is when someone taking a seemingly ordinary app and weaves it into her life in a fun and unusual way. My friend Chrissy uses iRaffle to settle disputes among her three boys. Fighting over the bionic Spiderman action figure? Punch all three kids’ names into the app and — bam! — two seconds later, there’s a winner. “I tell them you just can’t argue with science,” she says. I’m totally trying that next time we no one can pick a place for dinner.

Readers, tell us — what’s your favorite mobile application these days? How does it bring more fulfillment, variety or fun to your life?

On the approach to Reno’s 8,300-foot Peavine Peak

If we’re talking semantics, I’ve always been more of a trekker than a hiker. I love a long, flat or gently-rolling surface, and even at a size 24 I could walk and walk all day until the shoes disintegrated off my feet. I’ve planned whole trips around the proximity of long, lonely walking paths. For me, distance walking in the wild is a sacred, special thing.

But add any substantial elevation to that, and funny things would start happening. My monkey mind kicked in, throwing out a hundred reasons why I shouldn’t/couldn’t do it: I’m not strong enough. I’ll overheat. I’ll get out of breath too fast. I’ll be stuck up there and nobody will know where I am and the rescue crews won’t find my body until it’s been picked over by ravens and coyotes!

And so it was that in my 39 years I had never climbed a mountain. Then I met my husband. My husband the mountain climber. He was fit, he was adventurous, and he loved the idea of us exploring every canyon and scaling every mountain together. Which meant the whole time we were dating all I could think was, “Crap, crap, crap.”

Deep down, though, I really wanted to do those things together too, so I spent several years discouraged that climbing mountains would have to wait (at least that’s what I assumed back then) until I had shed about 100 pounds.

But a life-changing year last year gave me the guts and strength and attitude shift I needed to tackle it now, no matter how slow I’d go or how many modifications I had to make to get to the top. And I had the perfect beginner mountain in mind: Peavine Peak, an 8,300-foot mountain that towers over the Reno skyline. A simple, non-technical day climb, and while it was small conquest by mountain-climber standards, it was a symbolic achievement by mine.

Making it to the top of that mountain was difficult, challenging in ways I didn’t expect, and there were several moments that I had to wave away what the hell am I doing up here? thoughts. But I did it, and it felt so incredible that I regretted waiting all those years under false assumptions to do it. A few weeks later I took a group of friends – ranging from 130 to 280 pounds – out there with me to do it again.

Now I want to challenge each of you to give it a try yourself. Even if you never set foot on a mountain slope again, the sense of achievement in knowing you have climbed one from bottom to top and back again is something every woman should experience at least once in their lives.

Today’s guide will focus on a beginner mountain climb, which is to say an easily walked-up mountain by way of an established trail or service road that requires no technical gear or expertise (i.e., an intense hike that leads to a peak), then down the road we’ll add intermediate and advanced guides for the daring among you. If you’ve been hiking in challenging conditions before, you can skip right to today’s guide. If not, we recommend reviewing that post, as well as our other posts on hiking (hot-weather hiking part 1 and part 2, and cold-weather hiking) for a good primer, or a refresher if it’s been awhile.

Preparing for your first climb: training body and mind

Let’s be realistic: being overweight doesn’t mean we have to miss out on all the things that fit men and women can do, but for most of us it does mean we have to understand our bodies and be smart about its limitations, make some modifications where necessary, and go at our own pace. Most of us aren’t going to be able to hop up from a sedentary lifestyle and climb straight up even a walk-up mountain, so it’s important to gauge what shape you’re in and what you’ll need to work on to get primed for a beginner climb.

Remember: true physical fitness has less to do with the numbers on your scale and much more to do with your underlying muscle tone, flexibility, and cardiopulmonary health. We’ve all met the 250-pound powerhouse that never slows down, and the 150-pound couch potato that circles the parking lot for 30 minutes just to get the closest spot. So let your doc know what you’re thinking of doing and if he/she has any concerns they’ll say so, but otherwise forget about those nagging numbers on the scale and focus more on how you feel when you’re being active. If you’re easily winded while walking more than short distances, or the thought of climbing stairs sends you packing in the other direction, start by working on your endurance with those things first. So what if it takes six months to prepare to climb that mountain? It’ll be there when you’re ready.

Once you feel like you’re ready to step it up, here are some things you can do to prepare for the specific challenges of getting to the top of your mountain.

1. Take a short hike every weekend for a month or two, and go a little farther each time. Pick hikes that have varying terrain, and choose progressively harder hikes that keep you going uphill longer once you’ve mastered the easier trails.

2. Kick up the incline on your treadmill. Climbing isn’t about speed, so notch your speed down to 2.5, or lower if you need to, and kick your incline up to at least 4 or 5 percent if you’re not used to having one. Each time, increase your incline by 2 percent over the last time. Stay at your max incline for 10-15 minutes, then take it down about 2 percent every minute until you’re at zero again. Try to work up to being comfortable at a 10-15 percent incline before you go tackle your mountain.

3. Climb stairs every opportunity you get, even if you have to take it slow. If you’ve got stairs in your home or at school or work, every time you climb up, go down and climb up one more time before moving on. You’ll be surprised how fast you’ll start to feel changes after doing this for a week or two.

4. Get on a bicycle and practice on some low hills, progressing to steeper hills as your endurance improves. Biking might not seem like a natural prep activity for climbing, but it works both the quads and the heart: the two things you’ll rely on most during your climb.

5. Join a gym and make use of equipment like Jacob’s Ladder, stair climbers and striders. These machines all emulate “vertical feet,” and are great training for any activity with a sustained incline. A trainer can show you the what, where, how and for how long of a good pre-climbing training program.

6. Get your ankles in good, sturdy shape. Serial ankle twisters/sprainers will definitely want to work on gaining strength and stability before tackling a mountain ascent and descent. If you’ve had surgery or other medical treatment for your ankles or feet, check with your doc for recommendations. If your ankles feel weak and prone to rolling but have no other medical issues, you can do a few simple exercises to help strengthen them (including those that improve the neural connections between your brain and your ankle tissue, which has been shown to be a significant factor in some cases). Check out our guide to stronger ankles for more.

7. Choose your mountain wisely. For your first time out, keep the elevation gain to less than 3,000 feet spread out over no less than 5-6 miles each way. Less than that and the climb quickly becomes steep and laborious, and even slippery depending on the quality of the trail. You want challenging, you don’t want demoralizing! Search for other hiker’s/climber’s notes about the mountain before you go on sites like Summit Post or GORP. Make sure it’s a climb that someone going slowly can do (and get back) in about 6-8 hours, and start early. Descending a mountain is tough enough without doing it in the dark.

8. Mind the altitude. If you’ll be climbing a mountain on which the trailhead starts at an elevation more than 2,000 feet higher than you normally spend time at, do some shorter pre-climb hikes at that altitude before taking on the full monty. Get plenty of sleep in the days leading up to your climb, drink lots of water, and avoid alcohol and caffeine for at least 24 hours before starting out. Know the signs of altitude sickness, and if you think you or anyone in your party may be experiencing it, stop immediately and head back down.

9. Tell someone where you’re going and when you plan to be back. If possible, let them know the route you plan to take or at the very least where you plan to start out. The service may be spotty, but bring a cell phone if you can. If there are multiple people in your party at different fitness levels (and therefore likely to be going at different speeds), bring basic walkie-talkies with freshly-charged batteries.

Also be sure to keep a close eye on what the weather will be like on the day you’ve chosen. Too hot and you’ll slog along feeling oppressed and possibly dehydrated. Too cold (and not dressed for it) and you’ll waste all your energy shivering and be tempted to turn back, especially as you get closer to the top, where wind can pick up significantly and temperatures can drop as much as 20 degrees even on smaller peaks. DO NOT attempt a climb if there’s a chance of thunderstorms at any time that you plan to be on the mountain.

On the mountain: what to bring

Once you’ve picked and researched your mountain, whipped your ankles into shape and done some training for incline walking, you’re ready to pack for your trip! For a day trip on a walk-up mountain you’ll only need a few things, but each are critical.

1. Plenty of water. I can’t stress this enough. Running short of water will not only make your trip miserable in warmer weather, it can be life threatening if you push too long and hard without it. In average summer temperatures (between 75-85), bring a liter of water for each person for every 2-3 hours you plan to be out. More if it’s hotter and more dry, a little bit less is OK if it’s cool and moist. If you run out of water on your way up the mountain, turn back. It’s not worth the potential risk.

2. Solid hiking boots with good traction. You don’t want tennis shoes, sandals, or even trail runners here. Your boots should fit well and have good ankle support, sturdy construction and lots of knobby (“lug”) tread on the soles. Without good traction you risk slipping, and you’ll almost certainly find that in some places, every step forward is followed by a short slide back. That’s a waste of energy and time, and will wear you out long before you get to the top. Related: microfiber sport socks make a big difference in how your feet feel post-hike.

3. Snacks or a lunch. For most of us, snacks aren’t an absolutely necessity as long as you have enough water, but they sure can make the difference in how you feel and whether or not you have the energy to keep going (though if you’re diabetic, they’re a must). Trail mix, granola bars, peanut butter crackers, fruit…all great choices. Avoid extra sugary foods that bring a crash later on. A light, gourmet picnic lunch at the top will not only make you feel pretty good going down, it’s also fun to do… and a nice reward for your hard work.

4. Sunscreen. Like water, don’t go without enough of it. In most cases you’ll be exposed for a good part of the climb, and you’ll be at altitude, a sizzling combination. As is the case with most burns, you won’t likely notice you’re getting crispy until it’s too late. Avoid several painful days following the climb, bad memories, and, of course, a risk of skin cancer, by loading yourself up with sweat-proof sunscreen before you start out, and carrying it with you for re-application as necessary.

5. A camera and/or journal. Self-explanatory! Your journey will be impressive both visually and psychologically. Document both while they’re fresh. This is something you’ll remember forever, and will probably want to show everyone you know.

6. Layers of clothing. Even if your mountain is fairly small, you may experience temperature variations that make layers a good idea. In warm weather, a light, short-sleeved t-shirt and shorts is great to start in, but bring a long-sleeved shirt and a pair of light pants for the cooler (and sometimes downright cold) weather you can expect closer to the top.

7. A GPS, map or compass. Unless the trail is well-marked and easy to follow, bring a GPS, map or compass and know how to use it. Most smaller mountains will have fairly visible trails or even service roads, but if there’s more than one, or things get confusing, you’ll want to be able to find your way back on track easily.

8. A comfortable day pack. A small hiker’s backpack that fits your water, snacks, sunscreen, phone, GPS, layers, and camera/journal, but isn’t so big that it’s floppy with empty space beyond those things, is ideal. The better it sits on your hips the more weightless it will feel, and it’s worth springing for a pack that fastens around your waist and across your chest for extra support and stability. Don’t try to carry your stuff up by hand.

On the mountain: what to expect

Most mountains have an approach, a section or sections of flanks/ridges, and a peak. What to expect will depend to a large degree on the terrain of your particular mountain – you might have a sprawling mountain with a long, arduous approach and a short-and-sweet peak section, or you might have a conical mountain that throws you into the incline almost immediately and gets you up there fast – but some things will be true across the board.

1. It’s going to be hard. That’s OK, it’s supposed to be hard. There’s a myth out there that we’re not supposed to be sweaty and breathing heavy and feeling tired and sore, that we should avoid those things, that they’re not good for us. And so we panic or give up and turn back at the first inkling of any of them thinking we’ve saved ourselves, thinking we need to be in better shape to try something like this.

Not so.

Our bodies are meant to work hard for us. Breathing heavy, as long as we’re not out of breath entirely, is good for us. It increases our lung and heart capacity over time, and in the moment it supplies oxygen for our bloodstream and muscles to use to power us up farther. Sweating, as long as we’re not overheating or dehydrating, is good for us. It rids the bodies of impurities, acts as a cooling fan, and, for those counting, it means you’re burning some serious calories. And being tired and sore, as long as we don’t feel faint or weak or in pain, just means we’re working hard and building up our strength and stamina. So don’t be discouraged or afraid when you’re feeling like you’re working awfully hard. That’s the idea, and that’s what makes standing on that peak looking down at how far you’ve come so sweet.

2. At some point you’re probably going to feel like giving up. I did, many times, and so did many of the new climbers I was with. It’s a natural reaction to anything new and difficult, but you can minimize it by reminding yourself that it’s normal, taking frequent breaks (but not long enough for your heart to return to its resting rate), slowing your pace down just a little bit, finding shade if you’re feeling hot, and keeping your eye on the prize (the peak), and thinking of the trip in small sections vs. an entire mountain. As I neared the top, I was so exhausted I had to promise myself I’d just make it to that flower or rock or patch of grass I could see just a few steps ahead. And then I did that again, and again. And I got up that mountain literally one step at a time. That might sound tedious, but it kept me going and got me to that peak.

3. You may come across sections that require the use of your hands. While your beginner mountain should never require the use of climbing ropes or crampons or other gear, you may have rocky or steep sections to traverse that slow you down, make you stop and think about every step, and, in some cases, require you to use your hands to get around obstacles. If there’s an established trail these shouldn’t be too numerous or too difficult. Take it slow, watch your step, find solid places to grip, and remember that the more challenging it is, the more rewarding it is.

4. At the top, you may experience intense levels of euphoria. Not only have you done something incredible with your body, achieved something you may have never thought you could do, been somewhere most people will never go and been rewarded with a fantastic view – OMG, you’re done climbing. The moment you realize that, as in child birth, most of the holy crap what the hell was I thinking? memories fade immediately, to be replaced by feelings of pride and accomplishment and even, dare I say, an irrational but nonetheless deserved well that wasn’t so bad or two. Savor this moment. Capture it in a way that facilitates bragging to friends, family and strangers.

5. Getting down is not necessarily the easy part. Descending is a different kind of difficult. Your heart rate is back to normal, your quads are no longer on fire, you won’t be sweating as much, you won’t need as much water, and chances are the trip down will be a whole lot faster than the trip up. But your feet, and for some, your knees…how they will suffer enough to make up for it.

Good boots and socks can mitigate foot soreness to a large degree, but even with the best of those, unless it was a short, easy hike to the top, you’re likely to feel some foot discomfort one the way down. Rocks and loose gravel can make us unconsciously stiffen our feet up to keep ourselves steady on steep declines, and just the act of all that walking alone will wear them out. If you’ve got cranky joints, you’re likely to feel the impact on your knees for a few days. Both of these are temporary and can be proudly considered battle wounds for a job well done!

In our next mountain climbing guide, we’ll tackle intermediate climbs that require very little technical gear or expertise, but often require an overnight camp and/or sections of “scrambling.”

Readers, have you ever climbed a mountain? Share your tips and experience with us here! If this guide has inspired you to give it a shot, come on back and tell us all about it!

Padded bike shorts protect you where it counts. (Image by L. Marie)

Summer is prime cycling time, so it seems only fitting that FGG’s very own Tee posed this week’s question in the comments of a recent Guide:

I’ve got an Ask FGG question of my own. Are there any padded plus-size bike shorts? I’m taking a spinning class that hurts my rear end, and I can’t seem to find those.

It’s ironic, isn’t it? Despite the padding many of us carry in that area, it often still hurts like crazy to sit on a bike and pedal. I’ll be honest — when I saw this question, I fully expected the answer to be “nope!” But it turns out my inner skeptic was only half right; padded shorts do exist in extended sizes (thanks, athletic apparel manufacturers!), but you shouldn’t expect to find the pads in the buttocks of your shorts.

The primary functions of chamois padding in bike shorts are 1) to wick moisture away from the body and 2) to provide a buffer between seams and stitching and your skin, thereby protecting delicate body parts and minimizing chafing. For this reason, the placement of the pad runs from the crotch area back through the tailbone — in short, the shape of the pad mirrors that of an extended bike seat.

Designed for women by women, the Shebeest Triple S Shorts ($80) are available in plus sizes 1X-3X. In addition to offering extended sizes, Shebeest equips these shorts with SheLastic^TM Chamois Plus pads, which are customized to accommodate the size and pressure of a bigger biker. The company’s Pedal Pusher Tights are also offered in the same sizes, with the same padding.

For a less expensive ($44.95), more colorful ride, Aero Tech Designs offers women’s Pro Bike Shorts in sizes 3X (22/24) and 4X (26/28) and in five different colors. Aero Tech’s sizable catalog of plus-size cycling gear includes triathlon shorts, a wrap-around skirt and jerseys. But for our money, the  maximum padding comes in the form of Aero Tech’s thick-padded Century Short, designed with extra “butt pillow” (sold!) cushioning for long-distance bike rides.

Whether you’re planning a leisurely ride along the bike path or on sweating through a spinning class, be sure to follow the accompanying care instructions on your new pair of padded shorts to ensure maximum garment life and moisture-wicking properties. And check out our Guide to Cycling for tips on finding a comfy seat and ride. Happy riding!

Any cyclists or spinners in the readership? How do you stay comfortable in the saddle during long rides?

image by sopues

We love hearing from our FGG readers. You girls help keep us tuned in to the questions and issues that are real and relevant in your diverse lives right now. This week’s reader question is a great example:

“Hello! I love to go snorkeling, jet skiing, etc., but find my time in the sun causes more than the occasional sunburn. I’d like to get one of those rash guard shirts that offer sun protection, but can’t seem to find one to fit me. I wear a size 20-22 top and I know they’re supposed to be slim fitting, but I end up looking like an over-stuffed sausage! Have you guys had any experience finding any in plus sizes?”

Worn during all types of watersports from surfing to kayaking, or just while swimming, rash guard athletic shirts (so named because they protect the skin while sliding on and off a surfboard) are made of spandex and nylon or polyester. In addition to providing protection from UV rays (shirts are given UPF ratings, similar to the SPF ratings seen on sunscreens), these shirts can be worn snugly over a swimsuit or layered under a wetsuit to minimize skin chafing.

The ideal fit is close against the body without making anyone resemble breakfast meats. Choosing a plus-size rash guard with the correct fit is important because UPF drops as a shirt stretches and the material thins out over your skin. The largest selection of extended sizes comes from Solartex Sun Gear, which offers women’s rash guard shirts in sizes as large as 5XL, which fits 52″-54″ chests. In addition to short-sleeve and long-sleeve shirts, Solartex also sells plus-size, unisex rash guard shorts, tights and loose-fitting swim shirts (up to size 6X), as well as a ladies’ rash guard swimsuit.

For a less pricey alternative (approximately $20 cheaper than the Solartex shirts), consider a short- or long-sleeved Lands’ End AquaTerra™ rash guard if you can comfortably wear sizes 1X-3X (16W/18W – 24W/26W). We like Junonia’s sporty, color-blocked rash guard with a zip-front style, but as of this writing every single size and color combination is on backorder.

Finally, the least expensive rash guard we found was from SunGrubbies.com: The short-sleeve version costs just $29.95 and is available in sizes up to 4X, which claims to provide “skin-tight” fit on women weighing 230-250 pounds, or a looser, “t-shirt fit” that’s comparable to a ladies’ 2X. Our only issue? A 5’2 woman weighing 250 pounds is likely to carry her weight much differently than a 5’11 woman of the same weight. Using weight as a sizing guideline sometimes makes things more confusing when the intent is to be clear.

Rash guards and swim shirts are gaining popularity, especially for their sun protection properties. Are you a fan? Tell us which brand and fit you prefer, and share your experiences about sizing in the comments.

Hey, we’ve stuck pretty tightly to our promise to leave weight loss out of FGG content, and focus instead on living a good life right now no matter where you are on the scale (or where you want to be). After all, the blogosphere is stocked full of weight loss-related blogs, men and women struggling to lose it, tame it, make peace with it, or otherwise deal with/manage/handle/understand it in as many different ways as there are bloggers.

But every now and then we come across a site that stands out, that inspires us with its bravery and compelling content, whether we’re on the same road or not. And that’s exactly how we feel about Skinny Emmie — the fantastic blog of a beautiful, intelligent and very genuine woman in Lexington, Kentucky who’s working hard to get in shape (and succeeding) through the healthy, natural process of eating smart and moving her body. Along the way, she shares the incredibly personal road blocks, frustrations, questions, excitement and victories as they come.

One of my favorite parts of Emmie’s site are her videos, which are so raw and personal and exploratory it’s easy to get caught up and keep finding more in the archives to watch. We’ll be going along with Emmie on her wild ride to fitness, and we think many of you will enjoy it too!

Check her out.

Surf Diva Co-Founder Izzy Tihanyi doing what she does best

There’s a group of vacationers who book cabins every July at the same Lake Huron resort where my family and friends spend the week. We call them “Extreme Family.” The Extremes don’t believe in our brand of lazy and relaxing vacation, a carefully crafted mixture of swimming, sunning, volleyballing, grilling, drinking, and playing every card and board game you can name. Instead, they prefer to remain in sporty motion every possible second. They are led by a board shorts-clad matriarch whom we watched wind-surfing daily while eight months pregnant with her daughter (a child we later dubbed “Extreme Baby”). If the kids in our group build sand castles, The Extremes pitch a tent and 14 high-flying “extreme” kites on the beach. If our group rents a jet-ski, The Extremes will no doubt begin water skiing in pyramid formation. That’s the way it is with The Extremes — they do all of the things that seem impossible or impractical to do.

I share the story of Extreme Family not just because it amuses me (although, let’s be honest — it totally does), but because it perfectly captures my attitude and assumptions about activities like surfing. Surfing has always seemed “extreme” to me: exotic, implausible, unrealistic–especially for an overweight Midwesterner like myself. “I/we don’t surf,” I thought. “Only super-fit daredevils like The Extremes take up sports like that.”

It took just one phone call with Izzy Tihanyi, co-founder of Surf Diva Surf School for women, to shatter that myth for me. An instructor and competitive surfer, Tihanyi and twin sister, Coco (the “Diva” counterpart to Izzy’s “Surf”), established San Diego, CA-based Surf Diva in 1996 to introduce women of all ages to the sport in a fun and encouraging environment. Thanks to Tihanyi, I learned (and now you readers will, too!) that fat chicks “abso-lutely” can surf, and that this sport is more accessible than some of us may think.

How does being overweight affect a woman’s ability to surf?

Turns out there are both challenges and benefits to being a bigger girl with a surfing jones. On the plus side of being plus-sized, Tihanyi says, “You stay a lot warmer in the water; you don’t get as cold because you have your own personal insulation. I’ve noticed I can stay in the water longer than most of the guys out there who have 6% body fat.” Tihanyi takes me back to the days of science class in referencing water-dwelling animals whose biology maintains a layer of fat beneath their skin for warmth. Like seals and walruses, she says, “I’m more suited to surviving in the ocean.”

And once you’re standing on the board, neither your weight nor your weight distribution (top heavy vs. pear shaped, etc.) affects your buoyancy or ability to ride the waves. As long as you have the strength and stamina to paddle and manage your board in the water, what your weight affects more than anything is your pop-up. Also called a “pop,” this is the maneuver that takes you from your belly to your feet on the surfboard, and it’s a challenging one to master at any weight because it requires considerable strength and flexibility. Imagine an explosive push-up that requires gripping the sides (“rails”) of your board and using your arms to press your torso up while you simultaneously pulling your knee under you and sliding it up toward your chest.

“That’s kind of a hard maneuver,” Tihanyi agrees, before talking me through the “Izzy Twist,” a pop-up modification she invented for use by her “more voluptuous students.” Rather than sliding the knee straight up toward your chest, the Izzy Twist involves opening your knee to the side so it can go around your belly or chest or any other generously proportioned area that’s in the way. Tihanyi explains the maneuver to me three times (even suggesting I visualize it by getting into push-up stance on the floor) before suggesting I check out the full description in her book, Surf Diva: A Girl’s Guide to Getting Good Waves, which she co-authored with sister Coco.

If you don’t feel comfortable attempting a pop-up because of your size, flexibility, joint issues, or any other reason, there are still exciting ways to ride the waves. Tihanyi suggests trying stand up paddle boarding (SUP), a sport that emerged from Hawaii and involves (you guessed it) standing and paddling on a huge, 12-foot board. The board’s extended length, combined with the use of the paddle, make it more stable than either a shortboard or a longboard. “Imagine being in a kayak but you’re standing up!” Tihanyi explains. “You can paddle [out] on flat water, so you’re not popping up, and you can do it no matter what size you are.” As an added benefit, stand-up paddle boarding can be done on lakes and rivers, making it even more accessible for landlocked or otherwise ocean-less girls.

The bottom line, according to Tihanyi: “You can surf in the ocean no matter what your weight is. You can lay on a board, you can paddle and you can catch waves. The only difference is you’re going to need a bigger board.”

Gear for the plus-size surfer girl

Because proper board size varies by an individual’s height and weight, it’s important to select the right board for maximum possible flotation. Board lengths begin at six feet (these shortboards are used by “rippers,” advanced-level surfers who chase the more dangerous rip tides), but beginners should start with the smoother, more graceful longboard. To that end, Tihanyi recommends big girls choose a board at least 10 feet long and three and a half inches thick. At 5’7 and a size 18, Tihanyi has found her ideal board length to be 9’6. Once you’re set for a board, she says, “it’s really important to find the right wetsuit. And that, my girls, is tricky.”

Wetsuits are designed to cling like a second skin (and you thought wrestling your Spanx made you crazy!), but they’re also designed to insulate and retain body heat, while protecting you from the effects of colder water, winds and, in some cases, sunburn. “I wear a men’s extra-large, and I’ve found that fits me better than a women’s 18,” Tihanyi says. “[Surf Diva] carries sizes up to a men’s 3x. We’ve fitted wetsuits on women up to about a size 26, and the men’s 3X tends to fit them. Most men’s wetsuits go up to size 3X or larger. I’ve never found a women’s wetsuit past a size 18.”

Fortunately, this is where FGG comes in handy, because we did locate ladies’ wetsuits in extended sizes. Sea Dreams offers fashionable wetsuits for women of all shapes, including a full-length wetsuit in sizes up to 26. We also spotted a pink & black shorty suit in sizes to 4X (comparable to a 22/24) available online at TommyDSports.

If you go the men’s suit route, keep in mind that the arms and legs will likely be too long. Roll them up if it’s a rental, or consider having the suit tailored (yes, it’s possible, though you’ll need to locate a professional in your area) if it’s your own. And if you’re between sizes, always go up a size because of the suit’s close-fitting nature.

Surfing skill doesn’t depend on your size

“It really depends on your flexibility, body strength and core strength,” Tihanyi says, going on to describe an experience with two her recent students – one much lighter and leaner than the other. Although many people guessed by appearance that the thinner man would be more successful, she says, “The heavier guy tore it up while the skinnier dude couldn’t stay on the board. The bigger guy was all core strength – if you have a lot of core strength, you can surf remarkably well.”

To excel as a surfer of any size, Tihanyi recommends training your body by adding both flexibility and strength. Yoga, stretching or Pilates are all great for developing the fluidity you’ll need to move with your board in the water. (There are even surfing-specific yoga workouts you can use for training.) Beyond that, Tihanyi says, “Get in the pool and do some laps. Swimming is all upper body strength, which you’ll need for paddling the board.” In addition, the cardio will make a big difference when you need stamina out in the water.

Resources for beginning surfers

While there are plenty of books, Web sites and Youtube videos out there to teach jargon or demonstrate certain techniques, Tihanyi strongly recommends classes for the brand-new surfer. “You’ll learn faster and have more fun, and you won’t give up,” she says, along with stressing the importance of informing the school ahead of time if you have special needs. “We have plus-size surf instructors [at Surf Diva], and we’re very fat-friendly.”

Tihanyi’s own Surf Diva book includes photos of surfing women who encompass all ages, sizes and experience levels. The idea is to make the sport relatable, Tihanyi says. “It demystifies surfing and takes away fears. It acknowledges that, yeah, you can be afraid of [surfing] if it’s new, but that’s something that we can overcome together.”

While Surf Diva specializes in classes for women, you can take surfing lessons — everything from one-day classes to extended camps — almost anywhere there’s coastline and surf-friendly conditions. A quick Google search of “surf lessons” and your preferred city/state/country will yield tons of options, or you can try an aggregate site like CaliforniaSurfingLessons.com. As always, word of mouth and a close reading of online reviews are savvy ways to help ensure a positive experience.

Be the “best surfer in the water”

“I call surfing ‘the lifetime achievement sport,’” Tihanyi says. “Keep it fun, don’t make it competitive. Don’t try to compare yourself to anyone else. Surfing’s not a team sport, it’s an individual sport – so it’s just about you having fun. One of my favorite students was from Oregon. It’s hard to estimate weight, but I’d guess she weighed over three hundred pounds. And she had the best attitude. Our motto at Surf Diva is: ‘The best surfer in the water is the one having the most fun.’ And by that motto, she absolutely rocked it. She was catching waves in – she caught some of them on her knees – and we all cheered her on. She was an amazing woman and I hope she’s still surfing today.”

Toward the end of our conversation, Tihanyi shares some advice that resonates big time with our own FGG mission: “Don’t wait until you feel like you’re ‘strong enough.’ The more you surf, the better shape you’ll be in and the better you’ll feel. Don’t wait until you’re ‘thin enough.’” I can practically hear the surf pounding in the background as Tihanyi gets philosophical: “You’re in the ocean . . . and you’re in water . . . and you’re in nature  . . . and the sun is out . . . and that, in itself, is beautiful. And that’s all that matters.”

Phrased that way, the whole idea of fat girls surfing doesn’t seem so extreme after all.

Girls, share your surfing (or other “extreme” activities) with us – did trying something that felt daring change your perception of yourself in any way? Has this Guide changed your attitudes about activities that seem out of your reach? Let us know by leaving a comment.

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