The Fat Girl's Guide to Living

Sacrifice for Beauty by JamieBates

Confidence comes from all different sources. Some girls draw strength from a personal mantra, a morning pep talk in the mirror, or a favorite song. Others feel their best when they know they’ve had a great cut and color, or when they’ve slipped on a favorite pair of shoes and a great lipstick color. And some of us find our confidence surging when our curves are shapely and smooth, letting our clothes drape perfectly.

In other words, some of us would like our fat to stay put when we move, so we’re free to focus on other things — like following all the steps in salsa dancing class or debating which World Cup team has the nicest-looking. . . uniforms. For our full-figured readers looking to keep the jiggle in check, this Guide’s for you.

Less body movement underneath your clothes

Love ‘em or hate ‘em, the fact is that Spanx offers possibly the largest selection of body-shaping apparel out there. From shorts and panties in styles that cover varying portions of thigh and tummy to full-body slimming suits and a line of powerful compression gear, Spanx does a good job of offering something for almost everyone. And while nothing can sugarcoat the fact that Spanx = shapewear, plain and simple, there are things to love about them: The fat-girl-friendly sizing extends to 3X (equivalent of 26W-28W) on many of its clothing pieces and its hosiery is sized to accommodate heights of 6’0 and weights as high as 325. Plus, we love that locating plus-size products on the site is one-click easy.

Despite Spanx’s saturation in the shapewear marketplace, there are a ton of other options for all-over body compression or targeted support. Girls looking to minimize belly bounce might consider a waist cincher like this Rago Waist Nipper (available at HerRoom.com in sizes up to 8X), or a high-waisted, plus-size panty (available in sizes 1X-3X from SeamlessBody.com). All-over torso control can be found via a full-length bodysuit (you’ll want to shop around for the right fit in the torso, chest and butt) or by layering over a shaping camisole or tank.

If you’re a DD-cup or under, consider giving the Unbelievabra a whirl — and then report back immediately! Users (and Oprah) have raved about the all-over smoothing effect of this one-piece, band-less bra/shaping garment. The only downsides seem to be the unorthodox sizing procedure (though the site includes helpful videos), and the fact that larger girls in our readership might fall outside the size ranges offered.

Slimmer silhouettes in “problem” areas

While there are seemingly endless shapewear options for the belly, butt, hips and thighs, it’s a little trickier to find solutions that give a firmer appearance to upper arms or a smoother look to the sides and back. Because “back fat” and side rolls are often pinched and emphasized by regular bras, some women may feel more sleek in a bra that covers more of these areas, even if they aren’t into full-torso shapewear. Several lines now offer “smoothing” bras that claim to eliminate visible bra lines while smoothing back fat: Slimpressions’ Comfy Bralette comes in sizes up to 4X, the Lycra®-enhanced Back Smoothing Bra (of Lane Bryant’s Cacique collection) is available in sizes 36C-46DDD, and Woman Within offers a Comfort Choice® model that comes in a whopping size range of 36B-54G.

When it comes to arm jiggle, the options are usually embrace it (let your bat wings fly), hide it (under baggy sleeves or by avoiding sleeveless tops even in the hottest weather), or work like mad to tone it. Personally, I bought into the shame of waggly upper arms for many years — something I’m sure my mother’s well-intentioned “let’s cover those up” admonitions only reinforced. At some point, it clicked with me that sleeves can be cumbersome and too hot in the dead of a muggy Chicago summer, and that I was tired of confining my shopping choices even further than by size; waggly, oddly creased or not, my arms were going to see the light of day (and night)!

My route isn’t for everyone. I know plenty of girls who don’t feel comfortable even with many short-sleeved shirts because of where the sleeves hits their arms. If you’re not down with the “eh, whatever” approach and are looking for ways to tighten the appearance of those upper arms, try wearing a sleeve that extends well past the areas where you feel the least confidence — and see what you think about a tighter sleeve than you might ordinarily choose, and in a material a little thicker (i.e. nothing floaty or wispy). Before you panic, remember: a little tighter, not circulation threatening. You may be surprised to see the thicker material and closer fit working together to reign in errant ripples or jiggling. If you want more arm control and are willing to dress to accommodate, shapewear for arms (said to “reduce arm circumference by 1″-3″) does exist, in both short- and long-sleeve formats.

Physical activity: shake it without shaking everything

Whether you’re working it on the dance floor or breaking a sweat on the gym’s elliptical machine, the first rule of “less jiggle” when you’re on the move is a good sports bra. Our fitness experts and readers have all raved about the support and comfort provided by Enell bras, but readers have also championed the bounce prevention provided by the Maia bra from Moving Comfort and The Last Resort Bra from Title Nine. Glamorise® also offers a wireless, moisture-wicking sports bra that is designed to eliminate strap bounce and ride-up in back.

For the bottom half of your workout gear, consider skipping the loose-fitting shorts/capris and instead choosing more form-fitting bottoms like plus-size bike shorts. They help reduce the jiggle factor as you move, and you can always layer them under your favorite sweats (or buy pre-layered garments) if the idea of spandex makes you twitchy.

Finally, for a night out, and possibly some dancing, why not add some “WOW!” to your look while also keeping your midriff area from shaking every time you do? A dramatic, high-voltage corset (with either steel boning or plastic) will not only play to your sexy strengths from beneath an over-shirt or on its own, it will also help create a more defined waist and ensure that your midsection stays put while you move. For more examples of fun, sexy corsets, check out our recent Fat Girl’s Guide to Lingerie.

As with any apparel you purchase, be sure to check sizing carefully, as it almost always varies by retailer. And don’t hesitate to mix and match  different shapewear options until you find the combination of freedom and form that works for you. Because whether you choose to rein in the flesh or let it move au natural, the most important thing to remember about your skin is that you need to feel comfortable in it.

Have any feedback on these suggestions or other tips we couldn’t squeeze in here? Or experiences with shaping techniques you’d like to share? We’re all ears for your thoughts and theories on body jiggle — to tame or not to tame.

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Psst! Give the FGG team your two cents for a chance to win a $20 Walmart gift card! More here.

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The most gifted green thumb I know (Photo by Holly Mason)

All the green-thumbed ladies! (All the green-thumbed ladies. . .) Now put your trowels up!

Apologies, readers, as I’m working through a bit of a Beyoncé earworm today. But it’s the perfect time of year to crank up a favorite tune on your iPod and get outside to soak up the blue sky, sunshine and smell of the grass growing right under your feet. For girls with the aforementioned green thumbs (regretfully, I cannot count myself among you, since I can kill even a fake plant in two days or less), the season is also ripe for planting, weeding and all manner of earthy things that make me glad I live in a big-city apartment.

Overweight women sometimes struggle with activities like gardening because of joint problems, discomfort sitting or kneeling on the ground, or challenges lowering themselves down to dirt level and standing back up again without good leverage. And yet, many women appreciate the therapeutic nature of gardening — not to mention being surrounded by colorful blooms and enjoying the fruits (and vegetables) of their  home-grown labors. As always, we at FGG cringe at the idea of putting off the things we love because of challenges in mobility or logistics — so consider today’s guide our love letter to each of you earth mamas who are ready get digging in the dirt, already!

Comfortable gardening apparel for plus sizes

While most women will agree that the garden isn’t the place for a fashion show, dressing for the elements is important. Footwear and gloves that protect from injury are a must — especially when handling chemical products (like enriched fertilizers) or thorny/prickly plants, or when working in soil that may contain sharp objects or recycled glass mulch. Before you reach for your Crocs, remember that although they’re ridiculously comfortable, water-friendly and accommodating for wider feet, they’re made from lightweight material that can be easily punctured by sharp objects. And depending on where you’re working, turning all of that soil can unearth errant nails, broken glass, sharp sticks, etc. Consider a tougher, more resilient shoe like a thick-soled clog or some waterproof galoshes — and don’t be afraid to get colorful. The Original Muck Boot Company offers durable, flexible and weatherproof clogs, boots and shoes in women’s sizes 4-13 (we liked the pink houndstooth and plum vine designs). Wide openings for tucking in pants can also be godsends for plus-size women with wide calves. The spring green cheerfulness of this pair from Sloggers (up to size 10) was almost enough to make me want to grab a Garden Weasel. Other fun finds include the Ladybug Clogs from Ranger (available in sizes 5-11 and in basic colors or bright, outdoorsy designs).

When it comes to gardening gloves, women with larger hands have lots of options for digging in safety and style. If your hands or joints are sensitive, a pair of ergonomic gloves in sizes S-XL, while pricey ($37.99), may be worth the investment. For a more festive day in the yard, Mud Gloves® come in loads of bright, fun colors and sizes from XS-XL. Plus, the breathability and coated palm and fingers for gripping traction are paired with features like UV protection and aloe moisturizers. Ultimately, selecting the right type of gardening glove is more important than the pretty design, so make sure you take into consideration the work you’ll be doing. You’ll want a different glove for handling poisonous plants or chemicals (choose Neoprene) than you will for rough yard work like extreme pruning and moving brush (opt for leather).

Lighten the load with ergonomic gardening accessories

Safe, healthy yard work and gardening involve more than just happy hands and feet. It’s easy to tackle too much or stay in a position that’s hard on joints without realizing the damage done until the next day. Stocking your tool shed with the right ergonomic gardening accessories can make a big difference and keep you feeling your best.

Rather than kneeling directly on the ground, protect your knees with a kneeling pad. Ergonomic kneeling pads can be as simple as a waterproof foam wedge you can purchase at most lawn and garden centers, or they can be more elaborate — and even include reinforced knee areas and a back support option. Some women may feel more comfortable using a kneeling bench or choosing to sit on a rocker seat — this one supports weights up to 350 lbs. Just be sure you try any product first to ensure you feel safe and stable on it.

If you’re moving soil, mulch, supplies or debris around the yard, look for a cart or wheelbarrow that’s easy to maneuver. My friend Holly, the gardening fiend pictured above (and who I swear is a plant whisperer — seriously!), raves about her green Duraworx garden cart from Lowe’s. If pushing is more your thing than pulling a cart, choose one that does most of the heavy lifting for you, sparing your back, arms and legs the stress. Sears offers the Triad™ heavy-duty wheelbarrow, which is said to combine the ease of a cart with the capacity of a ‘barrow. And you can feel good about your garden and yourself by picking a pink ‘barrow with a looped handle (better for pulling/pushing) that helps fund breast cancer research.

Easier up and down to ground level

The fact that most gardening activities take place at ground level can complicate matters for larger women who may have difficulty hunkering down to the ground or standing back up again without holding onto something sturdy for leverage. While every person needs to find the approach that’s right for her, some ideas for overcoming this challenge include wide-base canes or robust, portable step stools that you can grip with both hands and push down on while raising yourself off the ground. Placing a more substantial stool near your garden area may provide the same access to leverage. (Readers: This is a great time to share your own tips for improvising leverage to stand — be sure to hit the comments section at the end of this post!)

If the up-and-down of sitting & standing isn’t a possibility, or if your knees or other joints can’t accommodate extended amounts of kneeling, crouching, bending or sitting low to the ground, another great way to maintain your gardening hobby or passion is through elevated gardening. Constructing raised garden beds elevates the ground level of your soil and plants to make it more accessible from a seated position. Similarly, stand-up gardens (sometimes called tabletop gardens) can be accessed from a standing or sometimes a seated position, making them much more ergonomically friendly. And don’t discount all the creative possibilities that window boxes, planters and hanging gardens provide — you can even grow strawberries and tomatoes from a teeny section of outdoor space!

No matter what your mobility or comfort level, the Web is crawling with additional resources for making gardening more accessible (including dozens of message boards, construction plans, DIY kits and awesome sites like The Able Gardener. Mix and match tips and techniques until you find the garden design and accessories that are right for you. We look forward to hearing from all of our green thumbs out there as your summer gardens progress. . . Now put your trowels UP!

Green-thumbed girls: Share your best fat-girl gardening find, a tip about making yourself comfy on the ground, or a challenge you’ve faced in the yard. And don’t forget to upload your photos to the FGG Flickr Group or leave us a message and a photo on our Facebook page! Fame and glory (since I’m not in charge of prizes) to those whose tomatoes can make Toni’s mouth water.

Are these Shape-ups fat-girl friendly?

Dear FGG: I keep seeing ads for all these shoes that tone your body just by walking in them. Do they actually work? And are they safe for overweight women to wear? I’m afraid I’ll topple over!

Lately, it’s hard to miss commercials for either the new Sketchers Shape-ups or Reebok’s EasyTone fitness footwear. Although designed very differently, both are based on a similar concept (decreased stability is used to engage and challenge muscles) and are promoted as a faster way to achieve a toned butt and legs, while also losing weight. To test these claims, I trotted into two local shoe stores for some fat-girl field research, where I spoke with a shoe-fitting guru for scoop on whether these shoes live up to their hype.

Sketchers Shape-ups

Although you can purchase these puppies in every style from sandals to boots to standard athletic shoe, two different staff members at my local Lady Foot Locker assured me that the rocker technology on all the shoes was the same — a claim the Sketchers web site seems to reinforce. The signature curved, rocking-horse nature of each Shape-ups sole is designed to mimic the effect of walking on soft ground, where your heel sinks in and your muscles have to work to stabilize the body with each step. The unique design also gives the shoes a platform-like look and feel, adding a couple of inches to the wearer’s height.

After lacing up the black & white “Strength” models a clerk brought out at random for me to try (a design I’d actually consider owning — plus a name that matches my shoulder tattoo), I completed several laps around the store to get a feel for the shoes. Although I felt the “soft sand” comparison immediately, the shoes weren’t uncomfortable to wear; at no point did I feel as though I’d fall over — due to my weight or otherwise. Wearing them definitely forced me to pay attention to how I was walking, which likely affected my posture for the better. And whether it was just the increased emphasis on my stride or the actual science of the shoe, I did feel my calves working harder during the five minutes I tooled around the store.

Ultimately, although I remained curious about the Sketchers and would have loved to give them a lengthy, in-home test run, two things would likely keep me from purchasing them for myself. First, the price tag was steep–$110 for a pair of shoes I couldn’t see myself wearing everywhere due to their just-plain-weird profile. But more importantly, the shoes didn’t seem to offer any allowances for the way my feet behave when I walk. The straightforward arc on the shoe is made for people whose feet land 100% straight ahead and flush with every step, where some people (myself included) have feet that land at an outward angle, and others walk pigeon-toed. Additionally, I could occasionally feel my foot coming down along the outside edge of the sole as I strode, leaving me to wonder if I might at some point hyper-extend or turn my ankle in shoes designed to channel me into walking in a way that conflicted with my foot’s shape and natural tread.

Reebok EasyTone

Rather than an elevated rocking-horse arc on their soles, shoes in the Reebok EasyTone line instead employ what the company calls “balance pods” on the sole and heel to create instability. I took my questions about this shoe straight to an expert — longtime professional shoe fitter (and surname-phobic) José of family-owned and operated Murphy’s Fit shoe store and athletic wear in Evanston, IL. Settled in a comfy fitting chair (which moments earlier had been occupied by local nightly news anchor, Mark Suppelsa as he laced up new kicks), I asked José directly, “Are these types of shoes safe to wear, or will they make a person — especially an overweight person — feel too unstable?”

With a wry smile (I’m guessing he’s fielded this question often lately), José told me I’ve essentially answered my own question with just one key word: Unstable.

Using my own worn-out gym shoe to demonstrate, José walked me through his expert opinion on “toning” shoes: “Only eight percent of people will actually see any real benefit from these shoes,” he said, pausing to laugh at my stunned reaction. “Eight percent of people strike on the outside [of their foot] and stay on the side. They’re called ‘supinators.’ They tend to have a high arch and don’t require a lot of stability from their shoes because their feet never cave in when they walk.” As it turns out, because they keep their weight on the outside edges of their shoes — where the EasyTone balance pods meet regular sole — “they’re the only ones who would ever see ANY results from this shoe. For everyone else, it has the potential to be dangerous.”

Dangerous? Really? “Sixty percent of people strike in the back [of the foot] and roll through at least partially before their foot caves toward center,” said José. These are “pronators,” and I’m apparently one of them, although my feet don’t roll in until the very last minute. “The [EasyTone] shoe isn’t stable for pronators because of the placement of the [balance pod] ball. These people need stability when they walk so they don’t injure themselves.” The final 30% of walkers can be described as “over-pronators” who tend to have flatter feet and lower arches. According to José, these strides don’t strike at the back but instead roll inward immediately, thereby also requiring a shoe with stability. While there’s no “weight limit” on either type of shoe, the unstable feeling they create could be hazardous to anyone more prone to falling or turning an ankle — big girls included.

Ultimately, after trying out the Shape-ups and getting schooled on pronation statistics as they apply to EasyTone designs, I felt very comfortable with my final shoe purchase — a running shoe designed for pronators, complete with a 1/4″ instep wedge to provide stability for my “ballerina feet” (as José described them). While the flashy gimmicks and promises of faster/easier/better toning and weight loss may be alluring — and the shoes may actually work for some — don’t forget that tried-and-true fitness tips are tried-and-true for a reason. Have your feet professionally sized and your walk (also called ‘gait’) evaluated, then invest in a pair of shoes that  provide support where you need it. . . and use them — often!

Have you guinea-pigged a pair of toning shoes? Tell us why you love ‘em or loathe ‘em in comments.

Facing a fat-girl nemesis (image by puroticorico)

The fire alarm went off in our ancient office building today — welcome to Monday morning! After covering our ears and exchanging “really?” glances, we reluctantly allowed ourselves to be herded toward the stairwell, where we began descending the stairs — all 17 flights of them. By floor number 10 or so, all I could think was how grateful I was that we wouldn’t be asked to climb back up the same never-ending spiral. With that experience fresh in my mind, it seemed like a good week to answer this question:

Dear FGG: I hate stairs! No matter how slowly I climb, I’m always panting after one flight. Is there a way to climb stairs without feeling winded?”

Let’s be honest: stairs can be a pain when you’re a fat girl. We have more weight to carry, there’s increased pressure on our joints and feet, and it can be embarrassing to get to the top and feel like you’re the only one gasping for air. I’ve known many overweight people who’ve carefully structured their daily paths to include the fewest number of stairs possible. I’ll even admit to occasionally opting for an extra two-block walk and skipping the faster train in favor of a bus if it meant zero stairs.

But climbing steps is a part of life, whether inside your two-story house, because of a broken elevator, or to access nosebleed seats to watch your favorite hockey team. So when I interviewed certified personal trainer and group fitness instructor Cortney Wall of Galter LifeCenter (while chest-deep in pool water — anything for our readers!), I secretly hoped she was about to impart the hush-hush, magic-bullet tip of a lifetime.

It’s all about heart

Well, yes and no. Wall insists there’s no magical combination of muscle groups to tone or cajole into moving us up the stairs more easily. Instead, “the key is to strengthen your heart and your breathing and your muscles,” she says. “People think, ‘Oh, I’ll work on my legs or my arms,’ and strength training is great but it won’t strengthen your heart to help your body become more efficient.” Cardio training is the only way to do that. Definitely a clear answer, if not the quick fix we might like.

Wall compares the body’s cardio capabilities to a car’s gas mileage: Many overweight women lack cardiovascular strength, so every movement — especially stair climbing, where there’s an altitude shift — uses more energy (fuel) than a fit woman of comparable size. The more cardiovascular work you do, the more you ramp up your body’s efficiency. “If we went out to the lobby right now and climbed the flight of stairs, you might get to the top and be out of breath,” Wall explained to me. “But keep working out and getting your heart rate up and in six months when we climb the stairs again, you might think, ‘Wow, that was nothing!’ That’s your body going from 15 miles per gallon to 35 miles per gallon. You’re more efficient because your heart is stronger.”

“Get your body moving and your heart rate up,” Wall says, adding that activities like walking and water aerobics (which she teaches) are outstanding for building strong hearts and the ability to do more with one’s body. Plus, she reminds us, they’re low-impact and excellent cardio options for women who are just beginning to strengthen their hearts. Consider this another excellent reason to try for 30 minutes a day of continuous movement, where your heart rate is up and your intensity level is moderate (i.e. you can talk but can’t sing). We’ve heard it before, but three days a week will help produce real-world results — like easier stair climbing — that come from increased stamina.

In the meantime. . .

Okay, so you’re thinking toward building cardiovascular strength for the future, but in the meantime, it’s May 4 and you have to hoof a flight. What to do? Asked for breathing suggestions to avoid getting winded, Wall suggests drawing steady breaths in through the nose and exhaling out through the mouth. “Don’t forget to breathe, and don’t rush yourself. Try to find a cadence that feels right, like in for three counts and out for four.”

The other tip is so obvious we often forget it: “Take your time,” reminds Wall. “And if you need to take a minute or two to recover at the top, go ahead and do it.” For me, the slower I climb the more tired I get, so I tend to try to power up the stairs as quickly as possible. However, taking a break partway up is fine, too. Whatever gets you to the top safely.

To that point, Wall makes my favorite point of our conversation: “So much of what we worry about is in our heads. Ninety-nine percent of the time, no one’s looking.”

Thanks, Cortney, for your great advice and for loving the mission of FGG! Now tell us, readers, how have you won the battle of girl vs. stairs?

Gulf Coast, 2006: The day we built a playground with KaBOOM!

I was racking my brain Wednesday night for a way to kick off this week’s Guide (okay, truthfully I was watching “American Idol” at my friend’s house), when the show’s annual philanthropy-fest, “Idol Gives Back,” aired a piece that outlined the important work done by Feeding America. “I would love to work for Feeding America,” my friend said wistfully, “but I’d feel too weird about being a fat girl working for a hunger relief organization.” And just like that, this intro wrote itself.

Volunteering: The great equalizer

Here we are on Earth Day, smack dab in the middle of National Volunteer Week — what better time to tackle the perceived notion that fat girls are somehow lazy and inactive? The amazing plus-sized beauties in my world lead rich, diverse lives that include: horseback riding, travel, tennis, gardening, motherhood, yoga, cycling, softball and — for some — healthy doses of community involvement. Yet for some of us, it’s tougher to overcome the internalization of the notion that we “can’t” do something because of our weight. Maybe it’s because many of us equate volunteering with food pantries and soup kitchens, and anything involving food feels like it draws attention to us. Or maybe it’s because we fear not being able to keep up with the energy levels of those we’d be joining in whatever effort we chose. Martin Luther King once said:

Everybody can be great, because everybody can serve. You don’t have to have a college degree to serve. You don’t have to have to make your subject and your verb agree to serve. . . . You only need a heart full of grace, a soul generated by love.

Granted, Dr. King didn’t include “You don’t have to have a BMI lower than 25 to serve,” but his point is clear: Service is the great equalizer. Rich, poor, young, old, Ph.D. or high school dropout, fat or thin — it doesn’t matter who you are. It only matters that you want to lend a hand. And ladies, there are 10 times as many ways to pitch in as there are those of you reading these words right now.

Beyond food banks

It’s difficult to pinpoint how food became the default association when we think of volunteerism; perhaps it’s because hunger is such a universal issue. Or maybe it’s because, for those new to community service, spending a few hours packing food boxes or serving hot meals offers an easy, single-day way to get involved. Regardless, if you’re looking to avoid any perceived stigma (your own or otherwise) about being a fat girl working with food, don’t worry — there are scores of other ways to pitch in.

Our recent Guide to Spring Cleaning Your Closet mentioned donating your ill-fitting clothes to charitable organizations, and that’s just the tip of the iceberg. Opportunities to make a difference exist all around you — at your child’s school, through your church or as part of neighborhood clean-and-green efforts. If you’re not sure where to begin, try searching VolunteerMatch or Serve.gov, online databases of volunteer openings that are as easy to use as plugging in your zip code and area of interest. Idealist.org lets you be even more specific in searching its 18,000+ opportunities by selecting specific issue areas or skills used. Another great option to investigate is HandsOn Network, which includes 250 Action Centers in 16 countries. From big city organizations like Chicago Cares, New York Cares and Hands On Atlanta to smaller community hubs like Volunteer Center of Johnson County (Kansas) and HandsOn Bay Area (California), these centers are your local volunteer experts and can help connect you with a meaningful project that addresses critical need in your own community.

Find your volunteering niche

Because there are literally thousands of charities and volunteer opportunities out there, this is one of the few areas in life where you can essentially write your own ticket. So pick a cause that’s near and dear to your heart. Local animal shelters and adoption centers can almost always use volunteers to maintain the facilities and to walk, socialize and care for the animals. Various services for veterans rely heavily on volunteer assistance, and many youth organizations are starved for volunteers to staff their educational and recreational programs. Or you could pair good deeds with a current health or fitness goal and raise money while walking or running. Many 5K or 10K events also include a walking option; some are even geared toward families. Find an event near you by searching the Runner’s World database (look for walk/run combos).

If you’re looking for an activity that doesn’t require a lot of mobility or physical exertion, consider donating blood — zero exertion and free cookies! If you’re a knitter, take on a few projects that will benefit homeless or underprivileged kids or adults. Not crazy about needles of either kind? Become a trained domestic violence hotline volunteer, provide some companionship or a game of Bingo at the local senior center, or become involved as an ESL volunteer or youth tutor. In addition, nearly every nonprofit organization, large or small, welcomes willing, enthusiastic volunteers who can provide administrative or reception support. Your professional skills may come in handy, as well; try scanning the “get involved” or “support” pages for organizations you respect to locate their wish lists, which will often include services like PR, marketing, graphic design or accounting. Basically, if you have the time, an organization will gratefully find a way to use it.

Fight the “fat girls can’t…” notion

One of the scariest and most fulfilling experiences of my life took place in October 2006 in Biloxi, MS. A year after Hurricane Katrina ravaged the gulf coast, I finally had the time and money to spend a week participating in the rebuilding efforts. Having convinced a friend to join me, we made arrangements with Hands On Gulf Coast (now Hands On Mississippi), booked our flights, and spent a week eating communal meals and sleeping in bunk beds, dorm-style, surrounded by dozens of other volunteers.

Anyone who knows me will tell you that I don’t take naturally to physical activity and hard labor; I’m an indoor, creature comforts kind of girl, and I’ll choose the escalator over the stairs every single time. So the idea of spending my vacation willingly rising at dawn and working until my feet ached and my muscles screamed was a huge step outside my comfort zone. I had several moments leading up to the trip where I thought, “Oh my God, I’m not going to be able to do this. I’m too overweight and out of shape. People will laugh at me. It’s going to be too hard.” But I’d spent the whole year wishing I could do something to help, and thankfully, that conviction overshadowed the massive doubts I was having.

The days were long and the work was hard. We spent two work days working on the community gardens maintained by HOGC, hauling fence portions and bags of Quikrete, digging post holes, hanging and setting fencing, painting the fence. Another day was spent raising a playground from the ground up with KaBOOM! (see photo, above). When we arrived on site that morning, there was an empty lot behind the school and a ton of supplies, tools and play equipment components; when we left that afternoon, 200 people from all over the county had created a full-scale playground for the kids to enjoy. I worked alongside the school’s principal atop a 10-foot-tall pile of playground mulch. I pitchforked mulch until my arms felt like they would rip off in protest. It was one of the most fulfilling days of  my life. That trip taught me that my weight may make some things more challenging (I’ve never popped so much Aleve), but it doesn’t define me unless I let it.

Celebrate the benefits of giving back

You don’t have to hop a plane to the nearest disaster zone or become Queen of the Mulch Pile to prove that fat girls can do anything they want to do. All you need is the willingness to step outside of your daily routine for a few hours here and there. Volunteer by trying something new or doing what you do best. Either way, the boost of accomplishment and confidence is one we could all use. Plus, if you’re shy about meeting people, community service is a terrific way to ease into a new network of friends with similar interests and passions. There’s even been research done to suggest that volunteering makes us healthier. The only question left is: How will you choose to get involved?

How do you stay involved in your community? Has your weight ever held you back? Tell us in comments.

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.

Keep your head above water in aqua class (image by The Udall Legacy Bus Tour)

Exercise and I have never been good friends. Like many fat girls I’ve met over the years, my gym class experiences were always a torment, and I gravitated toward friends who were more likely to pass time playing cards or watching 90210 reruns than starting a pick-up game of basketball or soccer. Between the sweat, the beet-red face, and the fact that every movement was a struggle, most workouts I’ve tackled as an adult have been faced with gritted teeth and an eagle eye on the clock’s second hand. So when I skeptically accompanied a new weight-loss friend to her fitness center several years ago, I expected to grind through my guest-pass meetings with both treadmill and trainer before scampering back to the safety of my couch – or at least my Tae-Bo videos and closed blinds.

The minute we walked into Galter Life Center, however, the smell of pool chlorine greeted me like an old friend. As a direct result of my Pavlovian response to water of any kind, I walked out of the gym that day with a membership contract and began working out regularly. But for some reason, I never set foot in the pool – the very thing that sold me on joining — until last Friday. Years after previously abandoning my membership and gaining back the weight I’d lost, I put every fear and excuse aside and joined my best friend in the pool for my first-ever water aerobics class . . . and it was love at first splash.

Good for what ails you

Unlike land-based exercises where you support your entire body weight (and the accompanying impact on your joints) during your workout, water-based workouts provide cardio, strength and flexibility training opportunities without placing the same stress on your body. The resistance of the water actually increases the effectiveness of the workout while cushioning and supporting your body. A 200-pound woman will burn an average of 360 calories during an hour of water aerobics; for a 300-pound woman that number skyrockets to 540 calories. And because you’re surrounded and supported by the water, there’s no way to fall or land awkwardly during a movement.

Best of all, if sweat is one of your workout nemeses, grab a pool noodle and rejoice: You can’t tell that you’re sweating in the pool, and the water provides a cooling effect. It takes almost nothing for me to get red-faced and overheated, but I flipped, kicked and lunged through the entire routine feeling refreshed even though my heart rate was up and my muscles were warm.

Anything but a beauty contest

One of the things I’ve noticed over the years is that many water aerobics participants tend to be older or overweight, likely because of the benefits described above. The obvious upside to such a demographic is that no one really stands out. Our class involved approximately 15 participants of varying ages and sizes. My friend and I were definitely the youngest in the pool, but there was no awkwardness, and everyone was too busy focusing on his or her own balance and technique to spend much time watching others. Another perk: once you’re chest-deep in the water, only the instructor can really see your lower body or movements. Unlike some aerobics or step classes I’ve taken where I’ve felt conspicuous because of my weight – despite being fully clothed – this setup didn’t make me feel self-conscious at all.

Look, ma – I’ve got stamina!

Because I’ve managed to get myself into pretty rotten shape, one of my biggest fears was that I wouldn’t be able to complete a full 60-minute class, much less keep up with the pace and the intensity. Sixty minutes on a treadmill or elliptical would kill me. So imagine my surprise when I still had energy, breath and strength left after 20, 40, 50 minutes of water exercise!

Like traditional land-based aerobics, we never did any one movement long enough for me to burn out. Instead, the instructor (who – bonus! – was a down-to-earth woman of about 30, with a normal figure and no ridiculous cheerleader schtick) led us through a variety of alternating sets from her position on the pool deck. Accompanied by her own mix of cardio jams (pretty decent except for that awful “Mambo No. 5”), we warmed up for 10 minutes with marches, kicks in front, kicks to the corner and travels left and right.

When the workout picked up, Instructor Megan was careful to model and remind us of ways to raise or lower the intensity of our movements with each new action. Almost every movement included a variation that allowed for more limited range of movement. Lessons learned: Jumping jacks are easier in the water. Reversing momentum (beginning to walk backward when you’ve previously been traveling forward) is far more challenging than it looks. “Rocking horse” movements are as baffling as they sound. Your butt and hips don’t jiggle when you run or jump underwater. And moving into deeper water will increase the water resistance, and therefore a movement’s level of difficulty.

What surprised me most was that the cardio portion was a breeze compared to the challenge of working with the aqua barbells, which we received about 35 minutes into the hour. Although arm movements like pushing the water out or down had been incorporated all along, the added resistance of holding down the floaty barbells during the same motions was more than I expected. By the time our 15 minutes of barbell work (which included several movements to target the abs while floating with arms to our sides) was completed, I was ready for the 10-minute cool down and stretch. I left the pool feeling tremendously accomplished and my muscles continued to feel nice and well-used for the next 48 hours.

Dress the part

There’s really no way around the fact that water aerobics = swim-friendly attire, which is what kept me from suiting up until now. My approach to swimming tends to involve as much covering as possible. Swim dresses with skirts. Over-sized t-shirts on top. I haven’t owned a skirt-free suit in 15 years. After listening to me make excuses about how the skirt would float up or my girls would pop out for an unapproved guest appearance, my best friend wisely told me to shut up and try on one of her higher-necked, skirt-less suits from Longitude. (I hate it when she’s right.)

The no-frills one-piece I wore to the pool covered my butt and boobs completely, while allowing full range of motion. Best of all, I actually think it was more flattering on me than any of the skirted looks I’ve sported in the past several years. The straps were wide and the neck was high, which is a must if you’re large-chested; you want to be able to focus on your movements and breathing, not about whether you’re over-exposing yourself. If one-piece suits aren’t your thing, a tankini that stays put and allows movement would work well, also. I threw a pair of swim shorts over my tank, but probably would omit them next time, because they bunched up between my legs during the cycling and cross-country skiing motions. Above all, wear what makes you comfortable, confident and able to move freely. And if you’ve got long hair, secure it in a ponytail or pigtails so you’re not messing with it during the workout. (Note: At no point were we asked to put our heads under water.)

Be sweet to your feet

Water may be forgiving on joints and muscles, but you still need to be conscious of your form. Try to avoid spending the whole class standing and landing on the balls of your feet. Not only will using  your whole foot work your muscles more effectively and prevent injury, it’s also less likely to cause calluses and blisters. To minimize irritation from repeated contact with pool tiles and grates, consider purchasing aqua socks; for better stability, upgrade to water shoes.

Don’t be afraid to shop around

Like any type of workout, one size doesn’t always fit all. Most gyms will offer multiple aqua fitness classes to suit different levels of ability and intensity. Some classes focus more on cardio, others on strength conditioning or stretching. Believe it or not, the class I jumped into was a high-intensity class (hello, ego boost!) that the center calls Aqua Blast. (Consider this a road-tested late addition to our Guide to Unleashing Your Inner Superhero!) Several gyms have hopped onto the current Zumba craze and offer Aqua Zumba, water aerobics with a Latin dance flavor.

Whatever class you choose, remember that you control your own tempo and pace. If a movement demonstrated by the instructor is too “big,” you can always adjust to something that feels more comfortable, or just kick your legs or march in place until the next move.

Going rogue

If the local gyms don’t fit your needs, comfort level or checkbook (I’m still turning over couch cushions for change to fund a membership), there may still be a way to get your water aerobics fix. Girls lucky enough to have a pool of their own (or a friend who will share) can create a water routine using imagination and/or resources like DVDs, aqua barbells or weights from retailers such as WaterWorkOut. The same can be done in a community pool or, during the summer, in a lake or other local body of water. Everyday household items like empty milk jugs can be used in place of barbells, or you could just grab a $3 pool noodle and start kicking. Even walking laps during open swim at your local YMCA/YWCA will provide cardio and strength benefits.

As for me, I’m wishing I hadn’t wasted so much time psyching myself out of an activity that feels like such a natural fit for a water-loving girl. Don’t follow in my ‘fraidy cat footsteps, ladies — dip your toe into an activity that you’ve previously only wondered about. It might turn out to be the fitness “aha moment” you’ve been waiting for.

What do you love about water aerobics? Have you wanted to try but held back? Or waded in then decided it wasn’t for you? Tell us in comments.