Is it ok to comment on an athlete's body?

In a world where elite athletes push the limits of human performance, people still feel entitled to comment on the bodies of athletes. From social media to sports commentary, athlete bodies are constantly judged, praised, picked apart, or criticized. Too often, weight and appearance overshadows performance.Here's the truth: this obsession with how athletes look is harmful and needs to stop.

Athletes Are Not objects
Athletes train to perform, not to conform to body image standards. Their bodies are shaped by the demands of their sport, proper fueling, and genetics, while maintaining optimal health - not by trends or ideals. Commenting on how those bodies look— muscular, lean, heavy, not "feminine" or "masculine" enough—devalues their hard work because of superficial judgment. Focusing on an athlete's appearance or weight detracts from their performance, leading to a skewed perception of what success truly means.

Damaging to Mental Health

No athlete is immune to the impact of body shaming or objectification. Negative comments can lead to anxiety, body dissatisfaction, low self-esteem, eating disorders, body dysmorphia and harmful behaviors. fuel anxiety, eating disorders, and body dysmorphia. Despite excelling in sport or being at the peak of their physical capabilities, athletes can suffer significant psychological stress from being critiqued for not conforming to unrealistic societal body image standards. The pressure to look a certain way, rather than perform at their best, can lead athletes to overtraining and under-eating, putting their health and careers at risk. Sport is stressful. Comments on body image adds to the pressure. Athlete bodies are built for sport, not for approval.

It’s Sexist

Comments concerning athletes' bodies often reflect underlying sexism. Female athletes face more scrutiny regarding their looks, attire, or body shape, whereas male athletes are often commended for their strength and power. This double standard perpetuates outdated gender roles, diminishing athletes to mere physical appearances instead of celebrating their achievements. Sexism can make athletes feel as if their worth is tied to their body image, leading them to prioritize looks over other achievements or health. The combined influence of sexist gender roles and unrealistic body ideals can significantly damage self-esteem and overall mental well-being.

Ignoring a Healthy Functional Body

When athletes focus excessively on appearance, they risk losing sight of the functional purpose of their bodies. A healthy body that perform well may not conform to conventional body image standards, demonstrating a distinction between a functioning body and an aesthetic one. There is no single "ideal" body type for athletic performance. Athletes can come in many shapes and sizes. Appreciating what the body can do, rather than what it looks like, may be a protective factor against body image problems, mental health issues and eating disorders.

Athletes are not training to meet beauty standards. They’re training to compete, to excel, to inspire, to protect their mental and physical health and to maintain joy for the sport that they love. Athletes deserve respect without conditions.

Stop obsessing over what athletes’ bodies look like. Let’s shift the focus from appearance to achievement.

Athlete body comments need to stop

In a world where elite athletes push the limits of human performance, people still feel entitled to comment on the bodies of athletes. From social media to sports commentary, athlete bodies are constantly judged, praised, picked apart, or criticized. Too often, weight and appearance overshadows performance.
Here's the truth: this obsession with how athletes look is harmful and needs to stop.
Athletes are not training to meet beauty standards. They’re training to compete, to excel, to inspire, to protect their mental and physical health and to maintain joy for the sport that they love. Athletes deserve respect without conditions.

Stop obsessing over what athletes’ bodies look like. 

Let’s shift the focus from appearance to achievement.

Race weight, performance, and body image - conflicting statements

It's World Championship season for triathlon. Over the next three months, athletes from around the world will be competing in the Ironman World Championship in Nice, France (men), the Ironman World Championship in Kona, Hawaii (women) and in the Ironman 70.3 World Championship in Marbella, Spain (men and women). There are also other events like the T100 in Qatar and the World Triathlon Championships in Australia. With the excitement of World Championship season comes extra attention on podcasts, YouTube videos, articles and forums. With so much hype around these sporting events, it's acceptable to discuss athlete favorites and dark horses as well as making assumptions for how the races may unfold. However, there's growing attention and discussion around the weights of many notable athletes. 

Commenting on an athlete's body image carries a significant risk of damaging mental and physical health. Publicly discussing an athlete's weight, size, or general appearance, even with good intentions, can inadvertently undermine their overall well-being and performance.

With so many discussions and conversations around race weight, there are so many contradictions.

“You should get leaner but don't get RED-S.”

“You need to be strong but lighter is faster.”

“Eat enough to support your training but don't gain weight.”

“Prioritize health but make sacrifices to win.”

“Be body positive but make yourself look ‘race ready.’”

“Performance matters the most but you’ll be judged on how you look.”

“Lose weight but don't look unhealthy."

“Be disciplined about your diet but don’t get an eating disorder."

“Long-term health matters, but you will be celebrated on short-term results from quick and healthy weight loss.”

"Get lean but don't look too skinny."

"Lose weight but don't risk your health."

"Your worth isn’t tied to your weight, but commentators will discuss your body." 

"How you perform matters but only if your appearance meets standards."

“Celebrate your body for what it can do, but only if it's at a 'race weight'.”

“You should be strong and powerful, but also light and lean.”

“Prioritize longevity in sport, but we will praise you for quick transformations.”

“It's all about how your body performs, but how you look matters.”

“Be confident in your skin, but your body will be compared to athletes faster than you.”

“Weight doesn’t define you, but your results will be linked back to it.”

“Train hard and eat well, but don't gain weight."

Commenting, discussing and highlighting an athletes' body weight is an ongoing problem, rooted in toxic sports culture, media objectification, and the widespread promotion of an ideal body image. Such comments - which are often conflicting and confusing - can significantly increase a fixation on weight and appearance. This, in turn, can result in under-fueling/eating, increasing the risk of injury, health issues, and burnout. 

The next time you hear a discussion on body weight, image or race weight, remind yourself that your body is your most valuable asset. It's not an object that needs to be manipulated to be made smaller.

Performance, health, and self-worth are not defined by a number on the scale.

Your race weight is the one where you feel energized, happy, resilient, and healthy.

Your performance is not defined by a number — it’s built on consistent training with a well-fueled and healthy body.

Celebrate what your body allows you to do and not how it looks doing it. 

Race weight, body image and performance (podcast)

In today’s culture, we are bombarded with artificially-produced, highly edited imagines of flawlessly sculpted bodies. As a result, achieving the “perfect” body has become the dominant measure of self-worth. Thinness has become a symbol of power, moral superiority, and even a measure of fitness/wellness. We have been taught that we can assume someone’s health status based on how they look or their weight. Weight stigma and anti-fat biases continue to strengthen these harmful beliefs. For example, how many times have you praised a friend or family member for losing weight? Are you more likely to follow health, diet and fitness advice from a fitness influencer who is lean or defined than one who may not have an “ideal” body? Has a doctor ever told you that losing weight will improve your health? Society has very strong views on how we should look, which impacts our thoughts about ourselves, which can then influence our food and exercise behaviors.

Poor body image is often linked to dieting, over-exercising and eating disorders, as well as the development of other mental health issues such low self-esteem, depression and anxiety.
Not all athletes who want to change their eating do so because they are dissatisfied with their body but because our society places a huge emphasis on appearance, many disciplined and dedicated athletes are vulnerable to the effects of diet culture. Athletes will often focus more on what the body looks like, rather than how it functions. Athletes want to feel included and accepted and constant exposure to idealized images of what an athlete’s body should look can bring on comparison and pressure to achieve a specific type of body, size or weight. Even when an athlete has good intentions to eat better for health or performance, unrealistic body standards and comments about weight and performance may increase body dissatisfaction and bring on unhealthy behaviors to lose weight. And when an athlete is told by a coach to lose weight, the athlete is likely to turn to a variety of restrictive eating habits set forth by diet culture.

When you feel dissatisfied with your body, it's typical to channel insecurities and body dissatisfaction through dieting as a way to gain control over uncomfortable feelings. But a safer - and more long-lasting approach - is through developing a better relationship with your body. Building a positive body image can counteract the negative stream of images and messages that you are constantly encouraged to compare yourself to.

Be smaller. Be lighter.

For our entire lives those messages have been drilled into us from every angle, including very often from those in our sports. 

We hear we need to be at “race weight.” 

We’re shown “idealized” images of what female athletes “should” look like.

It’s all incredibly damaging, especially as we hit menopause and midlife and our bodies start to change. It’s also based on BS. Women with cellulite and extra body fat win races. Women who are well-fueled outperform those who are not. There is no one magic number on the scale or body fat percentage that makes us a success. All the destructive messages that make us hate our bodies feed the diet culture machine. T

Check out my recent podcast interview with Selene at Feisty Menopause to dismantle that machine and help you find body peace, so you don’t spend the next chapters of your life in an endless war with yourself. 

CLICK HERE TO LISTEN

Body Acceptance

Photo credit: Brittany Bevis

What do you think about your body when.... Standing on the podium in first place, yet you feel "too fat." Achieving a personal best time, yet your legs/butt feels "too big." Doubting your abilities because your stomach feels "too heavy." Blaming your subpar performance on your weight.  Lacking self confidence because you don't look like other athletes. In each of these scenarios is an athlete who believes one of two things: That looking differently will improve athletic success or a current look is the reason for lack of athletic success. Despite putting in the training and being physically prepared for an event, actual acceptance of one-self can be a major athletic limiter. Inside, you have internalized feelings of being inadequate because of a look, a comparison or an assumption. Poor body image can wreak havoc on performance, physical health and mental well-being. There are great consequences to trying to conform to rigid societal ideals. Underfueling, skipping meals, restricting carbohydrates, eliminating certain foods groups and ignoring body hunger cues are some of the many unhealthy dieting and disordered eating strategies that athletes turn to when trying to achieve a specific body type ideal. Sadly, many of the above strategies are unhealthy (for the body and mind), yet encouraged by coaches, nutrition experts and the media as a means to an end to gain the competitive edge. Through the rise of social media and prejudgment statements from coaches/nutrition experts, the pressure to change how you look is almost inevitable. But that doesn't make it acceptable. Comparing your body to the body of another athlete can make you feel inadequate, unprepared and doubtful of your abilities. You may even assume that other athletes are more serious/successful than you because of their strict diets, body type and large social media following. Pressure around body type can be detrimental to health (physical and mental), confidence and most of all, love of sport. It's not uncommon for an athlete to slip down the road of dieting, disordered eating and body image obsession only to reduce longevity (and potential) in the sport that was once fun, enjoyable and health promoting. The way your body looks and the way your body moves/performance are not necessarily correlated. How you think your body should look to perform well may not match what your body really needs to look like to perform well. To escape the immense pressure to attain body image perfection, body positivity is critical. What you think about your body matters. Without it, confidence and self-esteem are destroyed. How can you believe in your abilities if you don't appreciate your body? To improve body image positivity, here are a few tips:  Every body is different. A look doesn't predict athletic success (or failure).  Always thank your body and appreciate what it can do.  Become more accepting of yourself. When you accept who and where you are, that's when change can occur. Mentally beating yourself up gets you nowhere.  Take control over your inner dialogue. Body image is closely linked to self-esteem.  Avoid a perfectionist mindset. Good enough is great.  Don't make comparisons or assumptions.  Remind yourself that in the world of social media, many people are presenting carefully selected images and posts of their lives, designed to look better than reality.  Break the habit of making excuses for yourself, being all or nothing or being highly critical of yourself.  Surround yourself with body positive advocates. Steer clear of people who make you feel bad about how you look.  Select your role models and influencers carefully.  A negative body image can be the start of an eating disorder, depression and anxiety. If you think you are suffering from a mental illness, don't be afraid to seek professional help. Brave athletes speak up and get help.  Learn to overpower negative thoughts with positive ones. Build your confidence with body positive affirmations and mantras. For example, workout because you love your body, not because you hate it. Wear clothing that makes you feel good about your body. Work with your body, not against it.  Be ok with change. Seeing your body change does not remove your great qualities and skills. Respect yourself. You must take care of your human self before your athlete self. Let your body know how much you care and appreciate it.

Seeing is believing

Representation Matters

These are pictures from 2021 Ironman 70.3 Chattanooga. These pictures were taken on the same day, of the same body.  I share these pictures side by side as it's a reminder how the media and advertising has brainwashed athletes to believe that there is an ideal body type for sport. And without good self-esteem, body love and confidence, it becomes normal to be ashamed, embarrassed and disgusted by the body on the left. As a result, your body becomes something that you need to "fix" often through overexercising and undereating.  I came across this IG post from Katie Moon and it got me thinking about representation.  How many times have you been proud of your athletic performance or workout but ashamed of how your body looked? As a result, you didn't share the picture of yourself performing. Or, perhaps you blamed a poor athletic performance or workout on your body? Or, your awesome athletic performance was dismissed because you felt like you didn't look like an athlete.  When it comes to sport, having relatable role models is extremely important. Seeing is believing.  Many athletes struggle with body image issues. In today's society, mainstream media has an unhealthy obsession with the "ideal" body type. Far too many athletes are bombarded with unrealistic images of how an athlete body should look. Thin arms, toned legs, firm butt, defined abs. Constant exposure to an idealized body type can lead to lower self-esteem and eating disorders. And now it's getting even worse with AI. For example, take Aitana Lopez. She has 302K followers on Instagram, earns over $10,000 a month and she's not real. Yes, you read that correctly. She was created by a computer. She is not a real human. She's completely fake.  This sad truth only confirms that our society is hyper-focused on appearance. We continue to hear (and see) the same message that smaller is faster, happier, healthier, better, and more successful. Instead of empowering athletes to become the best versions of themselves by showcasing a variety of body types and shapes, athletes are constantly in pursuit of a specific body image due to the bombardment of images showing a unrealistic body standard. Trying to achieve this unrealistic "ideal" image only increases the risk for restrictive eating, dieting, underfueling, disordered eating, overexercising or an eating disorder.  Representation is very important. Seeing someone who you can relate to is everything. When we see a variety of athlete body sizes, shapes and colors, this helps to create positive images and messages as to what it means to be an athlete. It's very difficult for a self-conscious athlete who does not have an "ideal" body to believe in her/his/their abilities when there is no one to relate to. The same goes for minority groups. Athletes and human beings come in all types of sizes and shapes. The wonderful thing about sport and exercise is that there does not have to be specific acceptable body type. Sport provides an opportunity to celebrate individuality. Let's stop the irrational thinking that there has to be a "typical" body type for every sport.  Because representation matters, here are some ways that you can be part of the change:  Don't edit your pictures. Share the real version of yourself.  Stop the negative body talk. Show that there is more to sport than an image. Refrain from complimenting weight loss (or criticizing weight gain). Celebrate the diverse range of body sizes and shapes. Let go of judging a body type as "fast" or "race ready." Become aware of your own biases around weight, body composition and health. Get rid of size or appearance assumptions. Acknowledge that bodies are allowed to change. Celebrate your strengths and abilities. Thank your body daily.

“It’s often been said that “seeing is believing”, but in many cases, the reverse is also true. Believing results in seeing.” ― Donald L. Hicks

Maximize performance without overemphasizing weight

Whether you are an athlete or coach, you know there are constant conversations in sport discussing weight and performance. The constant narrative says that you must lose weight in order to improve as an athlete.  It's as if the only way to be a successful athlete is to be a smaller version of yourself. Although there are truths in the weight and performance discussion, there are also many false beliefs and misunderstandings. While there are healthy ways to optimize body composition and to improve health, the influence and pressures of diet culture, social media, old school coaching methods and beliefs and sport body sterotypes make it difficult for many athletes to maintain a healthy relationship with food, the body and exercise. 

Self imposed beliefs about being "too heavy" for sport are reinforced by the media, coaches, influencers, "experts" and commentators who often highlight an athlete's body shape, size or weight over skill, performance or effort. These messages influence how an athlete feels about his/her/their body and as a result, a vulnerable, self conscious athlete may look to unhealthy, unrealistic and impractical methods to achieve an ideal "race weight" for sport. 

In today’s fad-diet obsessed society, it can be difficult to keep a healthy perspective on your body image. You can still be an athlete even if your body doesn’t match the unrealistic images seen on social media. Athletes come in all shapes and sizes. Every athlete has a "race ready" body weight weight where the body functions the best. This body is not determined by a number on the scale but achieved by consistent training, nutritious eating and proper fueling and hydration.

Weight (and body composition) is one factor of many that may influence your performance. Many factors impact how your body will perform in training and on race day. Sadly, the more time, mental energy and focus that you give to manipulating your weight in order to optimize performance, the less energy and focus you have on the factors that will actually have a direct and more powerful impact on your performance. 

Your training and diet should promote long-term mental and physical and longevity in sport. Eating is not cheating. If you need personalize nutrition assistance, reach out to a Board Certified Sport Dietitian for help. 

Source: https://www.mccallumplace.com/about/blog/optimizing-sport-performance/

Representation matters - body image and sport

These are pictures from 2021 Ironman 70.3 Chattanooga.
These pictures were taken on the same day, of the same body. 
I share these pictures side by side as it's a reminder how the media and advertising has brainwashed athletes to believe that there is an ideal body type for sport. And without good self-esteem, body love and confidence, it becomes normal to be ashamed, embarrassed and disgusted by the body on the left. As a result, your body becomes something that you need to "fix" often through overexercising and undereating. 

I came across this IG post from Katie Moon and it got me thinking about representation. 

How many times have you been proud of your athletic performance but ashamed of how your body looked? As a result, you didn't share the picture of yourself performing. Or, perhaps blamed a poor athletic performance on your body. Or, your awesome athletic performance was dismissed because you didn't look like an athlete. 

When it comes to women in sport, having relatable role models is extremely important. Seeing is believing. 

Many athletes struggle with body image issues. In today's society, mainstream media has an unhealthy obsession with the "ideal" body type. Far too many athletes are bombarded with unrealistic images of how an athlete body should look. Thin arms, toned legs, firm butt, defined abs. Constant exposure to an idealized body type can lead to lower self-esteem and eating disorders.

And now it's getting even worse with AI. For example, take Aitana Lopez. She has 264K followers on Instagram, earns over $10,000 a month and she's not real. Yes, you read that correctly. She was created by a computer. She is not a real human. 

This sad truth only confirms that our society is hyper-focused on appearance. We continue to hear (and see) the same message that smaller is faster, happier, healthier, better, and more successful. Instead of empowering athletes to become the best versions of themselves by showcasing a variety of body types and shapes, athletes are constantly in pursuit of a specific body image due to the bombardment of images showing a unrealistic body standard. Trying to achieve this unrealistic "ideal" image only increases the risk for restrictive eating, dieting, underfueling, disordered eating, overexercising or an eating disorder. 

Representation is very important. Seeing someone who you can relate to is everything.

When we see a variety of athlete body sizes, shapes and colors, this helps to create positive images and messages as to what it means to be an athlete. It's very difficult for a self-conscious athlete who does not have an "ideal" body to believe in her/his/their abilities when there is no one to relate to. The same goes for minority groups.

Athletes come in all types of sizes and shapes. The wonderful thing about sport is that there does not have to be specific acceptable body type. Sport provides an opportunity to celebrate individuality. Let's stop the irrational thinking that there has to be a "typical" body type for every sport. 

Because representation matters, here are some ways that you can be part of the change: 

• Don't edit your pictures. Share the real version of yourself. 
• Stop the negative body talk.
• Show that there is more to sport than an image.
• Refrain from complimenting weight loss (or criticizing weight gain).
• Celebrate the diverse range of body sizes and shapes.
• Let go of judging a body type as "fast" or "race ready."
• Become aware of your own biases around weight, body composition and health.
• Get rid of size or appearance assumptions.
• Acknowledge that bodies are allowed to change.
• Celebrate your strengths and abilities.
• Thank your body daily. 

Your body is not an object

 

As an athlete, you may not realize how much your thoughts influence your actions. 

How you think about your body matters.

As I begin a new style of training for my upcoming events, I am focused on two things from my body - strength and health. But well before I decided to take on the new challenge of XTRI (think Ironman distance but more extreme weather conditions, elevation and terrain), I've always focused on developing a strong body in motion.

In our body image and appearance obsessed culture that has encouraged us to place too much importance on how we look, I want to make it clear that a 'strong' body is NOT a look. Strength is something you feel. It's an action. It's not a look, a size, shape or number. The reason for this is because your body is functional....it's not an object. 

When you think about or see your body and your mind immediately focuses on your flaws, what you wish looked differently or what you feel you need to fix, you are objectifying yourself. You are looking at your body as an object that you need to shape, tone, smooth out or fix. The next time you find yourself body-bashing, swap out the word "smaller/leaner/skinnier/defined" with "stronger." And remember, strength is not a look. Instead of trying to achieve a 'smaller' body (or body part), replace it with working toward a 'stronger' body or body part. Immediately, you should notice a difference in how you think and feel about your body, food and exercise.

Suddenly, your view towards your body should start turning more positive because you are seeing your body as something functional, and not as an object. A strong body needs nourishment, fuel, hydration, sleep, recovery and self-care.
A strong body is healthy. 

A strong body is resilient.
And strong, healthy bodies come in all shapes and sizes.

Treat your body with respect and be proud of your strong body in motion. 

Body Image and Vacation

Trigger warning. This post talks about dieting, weight and body image.

You may have noticed that your wardrobe changes from season to season. Warm weather often means less or lighter clothing compared to the layers that keep you warm in the winter. Although we are still a few months away from summer, it's worth the discussion of how your body image impacts a warm weather getaway.

If you struggle with body image issues, you may find yourself hyper aware of your body in anticipation for your upcoming vacation. You may fear wearing a swimsuit or having your photo taken. You may worry about systemic fatphobia issues during travel and begin to internalize messages that your body isn't good enough. You may begin to "body check" things like your weight, size or shape. You may suddenly begin to compare yourself to other people, likely making you feel inadequate. Anytime you feel heightened awareness of your body, you may feel the urge to diet or overexercise in order to change the way that you look.

The truth is that many people deal with body image issues before and during a vacation. If you can identify, you are not alone. However, while you may not be able to fully change your relationship with your body before your next vacation, you can prepare in a way that fosters a better relationship with your body.

• Packing - You deserve to wear clothes that you feel most comfortable in and work for the climate of your vacation and the types of activities that you will be partaking in during your trip. It's best to pack a few different options - some with a looser fit and some that fit you just right - so you can decide the best option for your "today" body. Dress in a way that makes you feel good, not how you think those clothing items make your body look.
  
  
• Prepare for triggers - Recognize the possible triggers that may cause you to experience body image issues. For example, when trying on clothing, shop for your today body. The body you have right now deserves to be properly dressed in clothes that make you feel good. Don't focus on the size but instead, what feels best on your body. Don't assign meaning to any numbers. It doesn't tell you anything about who you are as a person. You may want to avoid social media for a few weeks if you find that comparing yourself to others triggers negative body image issues.
  
  
• Nobody cares - That bully in your head may never go away so you need to actively fight those negative body thoughts. The truth is that the important people in your life support you and care about you. They want you to be happy. As for everyone else, they don't care and they don't matter. Let go of what you think other people think about your body.
  
  
• Be in the moment - Don't miss out on the fun events with friends and family because you hate the way that you look. Hating the way you look takes away the energy you have to make memories. Be proud of your body and what it allows you to do. A vacation is a special time, not a time to fuel your insecurities. Don't regret the moments and memories that you can experience now.
  
  
• Boost your self-esteem - Society has taught us to hold onto an (unrealistic) idea of what we should look like and when our self-image doesn't match the standard, we feel the need to fix the parts that don't measure up. Having a body that you are proud of is an ongoing process but you shouldn't let your now body hold you back from enjoying a vacation and the people around you.

Body Image and Gratitude

For many people, November begins the season of gratitude. Starting with Thanksgiving - whcih literally has THANKS in the name, it's important to ask yourself how often do you thank your body?

Learning to quiet the body bashing and negative body thoughts is not easy. The mental picture you have of your body is constantly compared to an image of what you think you should look like. This is due to the social impact of body image. Seeing images over and over again is linked to poor body image and feelings that your own body is not normal. As a result, you may shame, criticize and hate certain parts of your body. 

Body image refers to how you see your body. What you believe about your appearance, how you feel about your body and how you move, nourish and use your body. 

Gratitude is the expression of appreciation for what one has. It involves being thankful. 

The human body is incredible. Just think about all your body can do and has done for you - crossing finishing lines, bringing another human into this world, traveling, overcoming obstacles. And now think about what your body does on its own, without you even asking it to - overcoming illnesses, giving you another year of life, thinking, remembering, moving, breathing. 

The simple act of body gratitude can shift how you view your body. Because body shaming has become a social norm, it's important to take a conscious effort to love, appreciate and thank your body. 

It's very hard to take care of your body and hate your body. 

Start showing your "As It Is" body love by offering it gratitude for all that it does for you. 

Why are you grateful for your body? 

For the Coaches - when an athlete wants to lose weight

 

With so many ways to enhance performance and to optimize health, two of the most popular sought-after strategies include diet and body composition changes. When done correctly, performance may improve. However, it’s not uncommon for athletes to engage in unhealthy weight control methods, resulting in great emotional and physical consequences. Whether for aesthetics, competitive leanness, body dissatisfaction or in pursuit of an ideal “race weight,” athletes often place unrealistic expectations on performance and their bodies. What may start as an innocent attempt to lean-up or to lose a few pounds, can easily spiral out of control, undermining health, training, recovery, performance and mental well-being.

If you are a coach, you have a responsibility to take care of your athlete - physically, emotionally and mentally. 

When your athlete feels pressure to achieve a leaner body composition, an increased fascination with nutrition, body fat, weight and calories can develop into an unhealthy group of eating behaviors called disordered eating. Typical disordered eating behaviors include obsessive counting calories, clean eating, carrying out food rituals, fasting, avoiding sport nutrition products, having an off-limit food list, or avoiding certain foods or food groups for non-medical reasons.

If you are concerned that your athlete may have an unhealthy relationship with food and the body, start the conversation with a non-judgmental tone in order to make your athlete feel safe and cared about. Making it clear that you care about your athlete’s health and well-being, you may say, “I’m worried about you because I’ve noticed that you are struggling to complete your workouts lately.” You may also say, “you’ve been experiencing a lot of injuries/sicknesses lately. It may be best to consult with a sport dietitian to make sure you can adapt to your upcoming training load.”

The most common precipitating factor in the development of an eating disorder is dieting. What starts as a well-intentioned diet plan, slowly transforms into skipping meals, undereating, removing specific foods or entire food groups from the diet and sacrificing calories before and after workouts. An eating disorder is a serious psychiatric condition that affects all types of individuals. Eating disorders are complex and multifactorial. Interestingly, athletes are at higher risk for an eating disorder compared to the rest of the population. A disciplined, goal-oriented athlete can be guilty of chasing perfectionism. Feeling great pressure to succeed, restricting food can become an easy way to exert control. Constantly pushing the body to the limits, athletes don’t realize how much energy is needed for training. Lastly, many athletes believe that leanness is an essential factor in improving performance. But as we can see in today's society, records are being broken by all different body types.

With several different genetic and socio-cultural triggers, risk factors for an eating disorder include dieting, need for control, weight stigma, body dissatisfaction, perfectionism, anxiety, biochemical imbalances, traumatic life events, behavior inflexibility, nutrition misinformation, low self-esteem, and being teased or bullied. With a strong stigma behind eating disorders, it’s important to show support to those who are struggling and to emphasize that help is available.

As a coach, routinely remind your athletes that optimizing performance should not require excessive training and restrictive eating. Resorting to destructive methods of manipulating body composition will only sabotage performance and health.

Pay attention to any warning signs that your athlete may be eating too little and training too hard. Fatigue, anemia, compromised bone health, hormonal imbalances, hair loss, notable weight loss, lack of energy, a decline in muscle mass and strength, mood changes, amenorrhea, restless sleep, and overuse injuries are common signs of an energy imbalance. Inadequate caloric intake relative to energy expenditure (RED-S) will result in extra stress on the body – increasing the risk for injury, sickness and burnout. 

Encourage athletes to maintain healthy training and eating behaviors that will favor long-term health and longevity in sport. It’s encouraged to partner with a Board Certified Sport Dietitian to provide effective, safe and personalized nutrition advice to athletes. If you are concerned about an athlete’s weight or health, a Board Certified Sport Dietitian can counsel athletes who are struggling with the physical and emotional consequences of dieting. 

As a coach, how much emphasis do you place on body image?

Do you often talk about weight loss, body fat or dietary trends to your athletes?

Body composition is a sensitive and personal issue yet far too many coaches share an overvalued belief with their athletes that a lower body weight will improve performance. Inadvertently, you may be placing your own values and attitudes regarding weight, dieting and body image on your athletes. As a coach, you should never assume that reducing body fat or weight will enhance the performance of your athlete. Every athlete has his/her own optimum performance weight where the body functions the best and this body type is achieved through consistent training, nutritious eating and proper fueling and hydration. Acknowledge an athlete’s strengths beyond the physical, for athletes are more than just a look. Making remarks about body composition and performance can trigger or exacerbate disordered eating thoughts and behaviors. Don’t be the coach who makes stereotypical assumptions about the ideal body type for athletic greatness.

As a coach, use your power and authority. In today’s fad-diet, body image obsessed society, it can be difficult for athletes to keep a healthy perspective on body image. Help your athlete understand the importance of maintaining a healthy body composition – even if that image doesn’t look like the idealized image seen on social media. Protect the physical and psychological well-being of your athletes by discouraging dieting and enforcing health and performance-promoting eating habits.

Extreme nutrition habits are extremely trendy while discussions of health are lacking. Be a role model and encourage your athletes to care for their mental and physical health. Eating is not cheating. Meeting daily nutritional needs and supporting training sessions with proper sport nutrition is a necessary component of athletic success, and it keeps sport fun, long-lasting and health-promoting.

Embracing European Eating Habits

After spending several weeks in Europe, I find it challenging to adjust to the American food culture. When I return, I am quickly reminded of the dysfunctional eating habits of many Americans. Now you may be assuming that I am talking about the oversized portions, heavily processed snacks and convenient fast food that have become normalized in the USA and are commonly contributed to obsesity and health problems. Although the food industry is partly to blame, it's actually the diet industry that I despise.

As we accumulated cycling miles and elevation in the French Alps, I spent very little time on social media. When I eventually opened my Facebook app and started scrolling, I was quickly reminded of our nation's unhealthy obsession with healthy eating. After a few posts talking about intermittent fasting and low carb diets, I had to close the app as I became so frustrated to see what I was reading.

Certainly, my situation is a bit unique in that Karel's family lives in Czech so we live like a local with homecooked meals every day. But for several weeks when we are in Europe, we are fully emersed in a different style of eating - one that we grately appreciate. Not only are the ingredients and cuisines different, but the entire European eating culture is different than the typical American lifestyle. The fact that there is a grocery store at almost every corner of the town, biking is a common form of transporation and there are sidewalks everywhere for walking, says a lot about the infrastructure of the European culture versus in America. European cities are very pedestrian-friendly - regularly giving pedestrians (and people on bikes) the right of way. Sadly, our country doesn't really make it easy to naturally live a healthy lifestyle. Unless you live in a major city, it's rare to walk from place to place. It's not uncommon for Europeans to leave their office at lunchtime, often for more than an hour, to go home to enjoy a warm meal. More so, it's no secret that American's are overworked and stressed, which makes it even harder to maintain a good relationship with food.

In America, healthy eating is not just preoccupation but it is an obsession. It's not uncommon for the typical American to spend decades of life feeling controlled or confused by food. Weighing, measuring, calculating every meal to get it "right." The diet industry has made eating (which should be rather simple) extremely confusing, complicated and conflicting. Social media, healthism, fat phobia, self-objectification and the toxic diet culture have led many people to fear food and despise the body they see in the mirror.

When we were in Karel's hometown of Znojmo, Czech Republic we ate a lot. We also walked a lot. Grocery stores were convenient. Food delivery was not. It's hard to eat in the car when you drive a manual transmission. It was not common to drink your coffee on the go. Gas stations serve real food and excellent coffee. And there's even a place inside the gas station to sit down and enjoy your coffee in a real cup. Portions were always reasonable (small to American standards) but the food tasted amazing. We were satisfied after each meal. Our meals included a lot of olive oil, butter, salt, potatoes and cheese. There was structure in our day as it was expected that lunch would be served at noon - often a two course meal, starting with soup. Always served on nice dishes. Even during the Haute Route Alps, we ate on real dishes after every stage. I saw very little plastic during our event. Seasonal eating is taken very seriously in Europe. Eating strawberries after July doesn't make sense when plums are heavily in season.

Now don't get me wrong. I would have given anything to have a meal delivered to us after riding 100+ miles in the French Alps. And for the last two stages, my dinner meal was chips and cereal. 

But when I return from Europe, I'm reminded of America's relationship with food - and to be honest, it's kinda messy. People are not only disconnected from their own bodies but also disconnected from food. Instead of making peace with food and putting effort into creating sustainable healthy habits and positive eating behaviors, it's normal to be caught up in the latest diet fads - fasting, keto, low carb, etc. - constantly searching for the easist, quick fix solution. When in Europe, after eating meal after meal prepared and served with so much care and love, I struggled even more to understand why it's acceptable and encouraged to starve yourself of food. Food is meant to be enjoyed, not feared. The diet culture has taught you to feel guilty about calories consumed, to obsess over what "bad" food is off-limit or to believe that your self worth is tied to your physical appearance.

Sadly, the diet industry has done so much damage to the American body and mind. I realize this is not just an American issue but American's are deeply entrenched in dieting, food guilt, deprivation and restrictive eating.

I always try to learn lessons when I am in another country. When it comes to improving your relationship with food, here are a few lessons learned from European eating:

• Make the time to prepare meals. Enjoy the process of collecting ingredients, patiently chop and cook and take pride in the final product.
• Fill yourself with flavor. Choose the real version of ingredients to ensure your meals are of high quality. You may find that you end up eating less but feeling much more satisfied.
• Take time to sit down and eat. Eating a meal should not be a burden. It should be done at a table, with silverware. Consider a more structured eating regime so that meals don't turn into mindless snacking.
• Eat with others when possible. Not alone in the car or behind a computer desk. It's not a burden to take 30 minutes out of your day to enjoy a meal. Relax and taste your food.

If you want to make healthy eating less complicated, eat real food. Real ingredients contribute to nutritious meals.

I've learned a lot from my travels to Europe and I carry the following tips with me to maintain a healthy relationship with food wherever/whenever I eat: 

-Welcome all foods without restrictions
-Listen to your body to guide your eating choices
-Be flexible with eating choices
-See the value in food beyond calories
-Remind yourself that your value as a human is not determined by your image.

Toxic Body Image Ideals

I love my body and what it allows me to do.
However, it wasn't always this way. 

It took a long time to recognize, appreciate and acknowledge my strengths. Trying to look like someone else is pointless. Once I started to focus on my own needs, things started to change. I started to get stronger, fitter and healthier. 

When dealing with insecurities about the body (often as a result of wanting to look like the societal norm of 'athlete body') the common approach for athletes is to undereat and underfuel. But not giving the body what it needs to perform (and to stay healthy) shows a lack of respect for your body. And it certainly doesn't make you a better athlete. 

When you register for an event and commit to training for that event, you are an athlete. As an athlete, you have a responsibility to take care of your body. This means paying attention to your needs, respecting your body and not letting others affect how you feel about and fuel your body. As an athlete, you need to be appreciative of your body - your now body. And all that it is capable of. 

I've had a pretty awesome season. Actually, my body has done some pretty amazing things over the past few years. Back in May, I placed 5th age group in the Ironman World Championship in St. George. Two weeks later I placed 2nd age group in IM 70.3 Chattanooga and had a personal best time (just shy of 40 years of age). Two weeks later, I won my age group and placed 4th amateur female at IM 70.3 Blue Ridge. A week and a half ago, I was 2nd overall amateur and 1st age group at Ironman Lake Placid. 

I find myself going back to a post I shared on social media that reached over 30,000 people. This post wasn't about me. It was for athletes of all genders, shapes, ages and sizes who feel the pressure to look a certain way. It was for the many athletes who have experienced burnout, injury, health/hormonal issues or mental health struggles from feeling the pressure to look differently. The pressure doesn't just come from other athletes or social media but from coaches, parents and commentators. With so many assumptions about what an 'athlete body' should look like, it's not a surprise when an athlete struggles mentally and/or physically from trying to achieve the toxic "one size" standard.

This post was to encourage athletes to embrace their natural bodies and to work with your body in a way that is productive for athletic enjoyment and health. I hope that my words help to pave the way to a world of sport that is more inclusive, less judgements and supportive of all body types. 

                                                                      ----------------------

Why was her body....

‣Criticized
‣Objectified
‣Critiqued
‣Shamed
‣Trolled
‣Monitored
‣Bashed

What could she have achieved if she wasn't told that....
‣She would be faster if she was lighter.
‣Her legs were too big.
‣Her arms jiggled.
‣Her stretch marks/cellulite was unattractive.
‣She needed to cover up her stomach.
‣She had too much body fat.
‣She needed to lose weight.
‣Her body was not ideal.
‣She gained too much weight.
‣She was too muscular.
‣She wasn't feminine enough.
‣She was fat.
‣She was too big to succeed.
‣She would perform better if she was smaller.

What if instead, she was told she was....
‣Strong
‣Healthy
‣Capable
‣Resilient
‣Fierce
‣Brave
‣Courageous
‣Smart
‣Hard working

Maybe she wouldn't have.....
‣Developed an eating disorder.
‣Destroyed her self-worth.
‣Felt so insecure.
‣Lost confidence in her abilities.
‣Struggled with recovery.
‣Had difficulty sleeping.
‣Struggled with injuries.
‣Experienced a stress fracture.
‣Frequently suffered from sickness.
‣Developed a mental illness.
‣Experienced a significant health issue.
‣Excessively exercised and underfueled.
‣Quit her sport.

What if there was no "ideal image"?

What if we all preached self-acceptance and the importance of being comfortable in one’s own skin?

What if athletes were taught
how to care for mental and physical health?

What if coaches stopped idealizing the athlete body and instead, promoted the truth that each body is unique and has different advantages.

There is no perfect body. You do not need to conform to a standard. It doesn't matter what you look like, what you think others think of you or what you think you should look like.

What really matters is how you feel and how you perform using the incredibly amazing body that you have been given.

Societal (body image) pressures of female athletes

 

Today is International Women's Day. A day to celebrate women's achievement, raise awareness against bias, stereotypes and discrimination and to take action for equality. A day to move closer and to eventually achieve a gender equal world. 

Although every day should be an important day to celebrate women's achievements while calling out inequality, today is an important day to remind female athletes that the power to change starts from within. When you take this approach, the world is better off. 

Far too many young girls, teenagers and young adults believe that the external view of their body defines their perception of their physical self. And when a female doesn't feel good about her looks, she may be hesitant (or refuse) to participate in sports, try out for a club, join a team or lack confidence in a professional setting. Many little girls grow up idealizing certain celebrities, athletes and influencers with the idea that they must look a certain way. These girls grow up to become teenagers and then adults. Throughout life, bodies change. When a female struggles to accomplish a certain body, she can become very self-conscious and may resort to unhealthy and drastic measures. 

There's no denying that conventional mainstream media has greatly contributed to negative body image among girls and women. All over TV, movies, magazine covers and ads are females looking thin, defined and beautiful. Messages about body image are almost always shaped by the media, beauty and diet industry and claims of health and fitness. With a unified message showing how all women should appear - this creates an idealized body image. Let's not forget that most "perfect" bodies are digitally altered and filtered. If you are like most women, you have been criticized, bullied or shamed by others - or you criticize yourself - for being "too big" and not fitting the standard. 

Due to lack of representation of women who do not meet an idealized image or beauty standard, race, age or ability, it's very difficult for a women and girls to see themselves as beautiful......and normal. As a result, women and girls have unrealistic expectations of what a female body should look like and this creates feelings of low self worth and inadequacy. If we want a world with gender equality, we need to change the norms and expectations about the female body. Age, race, religion, ethnic origin, socio-cultural status, ability and identity should carry the same weight as body image when it comes to social inclusion. 

On International Women's Day, I encourage you to think about your relationship with your body. 

• When do you feel most dissatisfied with your body? 
• Where did your toxic attitudes about your body and negative self-talk come from (and when did they begin)? 
• Who taught you to hate your body? 
• Who taught you to love your body? 
• What changes do you make with your diet/exercise routine when you feel "off" in your skin? 
• Why do you feel great pressure to change the way that you look? 

Helping female athletes develop (and maintain) a healthy relationship with food and the body is a topic that I will always promote. I've written over 30 articles on the topic, created a program to helping female athletes unlearn toxic dieting behaviors and fix the dysfunctional relationship with food and the body that is sabotaging performance while negatively impacting mental and physical health and it's a subject matter that I discuss with all of my nutrition and coaching athletes. 

Far too many female athletes struggle with the contrast between a body that is healthy and performs well in sport and a body that meets "social standards." While some athletes see weight loss as a means for sport improvements, many athletes adhere to rigid eating rules to look a certain way. When a female athlete has issues with how she looks, there's a good chance that this athlete will intentionally undereat and overexercise in an attempt to change her shape, size or weight....but with this comes the inability to meet energy, hormonal and nutrient needs. Food and body image become a mental stressor as health and performance deteriorate. 

There is no escaping the fact that female athletes are objectified. Glorifying unattainable standards of the body of a female athlete can negatively impact the self-esteem of women - especially young female athletes. Female athletes do not deserve to be judged, shamed and sexualized. A female athlete's looks should not override the celebration of her athletic ability.

The power of change starts from within. In a society where societal expectations and pressures on how a female body should look often drive females to diet, exercise and cosmetically change their image/shape/size, how can we move to a more gender equal world if women constantly feel the need to change to meet a standard? 

This leads me to an even more important question....

Who the heck is setting this body image standard that you feel you need to achieve?  

A set of beauty standards with the mission of achieving an ideal (or approved) shape, size, weight or appearance does not help us move toward equality. 
It's unfair and unrealistic. Far too many women are discriminated against simply for being (or not being) a certain size.

Let's stop the objectification of the female body and see every body type as an amazing piece of art. Your body is a gift and it should be celebrated and cherished. Body diversity is normal. Only when you care for your body properly, can we move closer to female body acceptance. 

Understanding fatigue as an endurance athlete

After completing 17 Ironman distance triathlons, I have become good friends with fatigue. Over the past few years I have become much better at tolerating fatigue. Winning my age group at IM Chatt ('17), IMWI ('18) and IMLP ('21) and qualifying for the Ironman World Championship six times has proved to me that becoming a better long-distance triathlete is all about consistency, patience and strength. 

Over the past few years, there's been a great amount of talk over fat burning as a metabolic approach to delay fatigue and to improve endurance performance. Carbohydrate fuels are limited in the body and glycogen (stored carbs) depletion is a major cause of fatigue during high duration activities. Therefore, by increasing the reliance on fat for fuel (because fat fuel supplies are unlimited in the body), endurance athletes can delay fatigue through increased fat burning. To increase fat oxidation during exercise, athletes often resort to fasted training, a high-fat/low carb diet or a high amount of very low-intensity ("fat burning zone) training. 

With so much hype over fat burning to delay fatigue, many athletes are blaming poor race day performances on not being metabolically efficient (aka not being a fat-burning machine) and in turn, are spending a lot of time and effort on manipulating training and dietary methods to increase the body's capacity for fat oxidation. 

Fatigue is certainly a limiter to endurance performance. It affects your physical and mental ability to perform as it's the point when you can no longer maintain a given output of force. Too much training fatigue leaves you unable to perform well the next day. Minimizing fatigue on race day means faster times due to less of a slow down. Interestingly, there are many causes of fatigue - from neurological to mechanical. Fatigue is a product of many factors and the mechanisms that cause fatigue are specific to the task being performed. Many times, fatigue is mental - it's a feeling or a decline in mental function. 

With no single cause of muscle fatigue, the primary definition leads us to believe that fatigue is the inability to continue a task - whether it's finish a workout or a race, the body and/or mind become too exhausted to continue the task at a given effort. 

This brings me to my point - is metabolic inefficiency to blame? 

While fatigue can result due to depleted energy (carbohydrates), becoming more fat-adapted does not necessarily improve the capacity of your muscles, nervous system and cardiovascular system to work better. Being fat adapted does not mean that your muscles will no longer be imbalanced, it does not improve your terrain management skills or that your movement patterns become more economical. 

Not fueling appropriately will not make you a better athlete. Intentional fat adaptation will not improve your performance if you are not training in a way that enables you to become a stronger, more resilient and fitter athlete. Not eating before a workout doesn't mean you are changing your physiology through training. Becoming fat adapted doesn't guarantee that your body composition will change. 

Instead of blaming fatigue (or lack of endurance) on not being a great fat burner, be consistent with your training, fuel and eat smart, be patient and build up slowly. 

Endurance refers to the ability of a muscle to undergo repeated contractions against a set resistance for a period of time. 

Building endurance and becoming better at resisting fatigue takes time. It's a very slow and gradual adaptation. Naturally, overtime your body will become more efficient with how it uses fuel. You do not have to force it through fasted training, a high fat diet or a significant amount of low intensity training.

Consistent training at various intensities (to stress different metabolic systems) will induce major adaptations in your skeletal, nervous and cardio systems to improve your ability to better perform endurance exercise training. The stronger you get, the less you fatigue and the faster you will be. 

Addressing the body positive movement and weight loss

Picture source

Body positivity challenges the ways in which our society presents, celebrates and views bodies.  Sadly, far too many body shapes and types have been shunned by the mainstream media or not classified as beautiful. Our society has a fixation on the "tiny" ideal and encourages everyone to fit the social standards of being lean. This is why there are so many movements promoting body positivity. Because many people feel discriminated against because their body doesn't meet the "ideal" image, the body positive movement challenges social norms and promotes the belief that all bodies - regardless of size, shape, gender, physical abilities or skin tone - should be accepted.

The body positivity movement is a necessary movement but it can also be controversial - can you have a positive relationship with your body and desire weight loss/a change in your body composition? 

First off, it is a myth that large bodies are unhealthy. Being bigger doesn't mean being unhealthy. Someone can be thin and unhealthy. As an example, all runners are susceptible to injuries and overuse injuries - not just larger bodies. 

Secondly, your body = your choices. You deserve respect, equality and kindness regardless of your body size, what foods you eat or your health status.

Lastly, large bodies are not the only humans who can struggle with body image. Learning to hate your body is the primary goal of the diet industry. You can be small/thin and have a negative body image.

One of the missing focal points when discussing the body positive movement is the topic of developing and maintaining a positive body image. A positive body image means you embrace, accept and appreciate your body for all that it can do. You can be body positive but not have a positive body image - and vice versa. But both are important when it comes to weight loss. Body dissatisfaction often leads to unhealthy behaviors. If you love something, you are more likely to treat it well.

First off, the decision to lose weight should be a personal choice - not because you feel pressure to achieve an idealized image. This is why the body positive movement is so important. You should never feel pressure to look a certain way. If you desire weight loss, you need to be body positive and have a positive body image.

Choosing to become more active, eat a more nutritious diet and to live a more healthy lifestyle doesn't need to happen because you hate your body. Taking better care of yourself is a positive thing to do for your body.

The diet industry wants you to believe that your looks are everything and with weight loss, you will be happy and healthy. This desire of happy and "healthy" can lead to unhealthy behaviors like overexercising, dieting and eating disorders. When it comes to body positivity, I want to remind you that health is made of many different factors. You can't tell how healthy someone is from how they look.

And just because you lose weight or change the way your body looks, this doesn't mean that you will feel happier - or become healthier. Don't pin your happiness on achieving a smaller version of yourself. Weight loss should not come from a place of hate towards your body. Changing your body doesn't change how you feel about food, exercise and your body image.

For those who don't understand the body positive movement, there's a belief that this movement is normalizing unhealthy bodies. And this is not what this movement is about.

There's tremendous social pressure to look a certain way. Most people are not comfortable with what they see in the mirror because society has brainwashed you to believe that you need to change how you look in order to be healthier, fitter, happier and more successful. The diet industry has created an illusion that smaller = healthier.

All bodies deserve to be accepted. Your body should not be judged. But let's also celebrate self-care - even if your self-care acts don't lead you down the road to significant weight loss - and that is ok.

Body positivity is about finding an exercise regime that you enjoy, changing your diet because it makes you feel good, sleeping well to be more rested and looking after your mental health. Weight loss goals or not - don't forget to be kind to your body.

Body Positive Resolutions

Becoming more body positive is a necessary step in developing better physical, mental and emotional health. A positive body image ensures proper nutrition and fueling to support the intentional training stress that you place on your body. To move closer to your athletic goals and dreams, you must recognize that all bodies are normal bodies.

In 2022, I challenge you to unlearn the messages from decades of social conditioning that only certain bodies are worth acceptance, love, happiness, success and praise. The media has created a narrow, unrealistic and inaccurate definition of healthy, athletic and beautiful. You deserve to embrace your body no matter your size, shape or appearance. We live in a world that constantly tries to tell us that our body is wrong and needs to be fixed, but just think how inspiring, empowering and encouraging our society would be if we celebrated body diversity!

You may not love your body today but you can accept it and appreciate all that it does for you.

When a cookie becomes so much more than just another cookie

The holiday season is a time of socializing, celebration and reunions. It's a time when families, coworkers and friends gather together around food. For those struggling with an unhealthy relationship with food and the body, the holiday season may not be so bright and merry.

If you experience great emotional stress around the holiday season, you are not alone. Here are some reasons why the holidays can be so stressful when it come to food:

• Fear of weight gain.
• Too many food items available.
• Guilt around indulging.
• Feeling weak or out of control.
• Stress and anxiety.
• Uncomfortable being seen eating food.
• Pressure or comments when eating.
• Worry of offending others.
• Struggling with "normal" food portions.
• Remarks about body weight/size.
• Inability to recognize fullness.
• Eating on another person's schedule.

Having tools to manage triggers and unhealthy thoughts can help you maintain a healthy relationship with food and the body so you can fully enjoy the holidays.

Here are a few tips to help you maintain a healthy relationship with food and your body:

• Identify your triggers for overeating/binging or food restriction, such as going long hours without eating.
• Prepare your responses for conversations about body image, dieting and weight.
• Give yourself alone-time and space during social gatherings.
• It's ok to eat a little more than you normally would.
• Keep diet talk and body image discussions away from the table. Even the standard statement of "you look healthy" or "you look great" can be triggering. Many disordered eating behaviors stem from food control and body image/appearance.
• Avoid statements like "you’ll put on some pounds." There's no need to criticize your body or other people's bodies.
• Avoid all-or-nothing thinking. Eat with a mindset of curiosity and gratitude.
• Listen to your body. Notice feelings of fullness and hunger.
• Set boundaries and be willing to say no thank you.
• Eliminate negative self-talk. 

If someone at your holiday table is suffering with disordered eating, here are a few suggestions to make this individual feel welcomed and comfortable:

• Do not focus on what the individual is eating.
• Make the primary focus of the holiday on something besides food.
• Plan activities that don't involve food - such as games, decorating or spending time talking.
• Offer a dish that this individual would feel comfortable eating.
• Honor agreements to not discuss body image, weight loss, diets or appearance.

Similar to going on a diet, food becomes much more desirable (and craved) if it's only allowed at certain times. If you can only eat a food once a year, there's a good chance you will overindulge due to scarcity.

The truth is that special holidays make foods special. Honoring food traditions instills respect, gratitude and joy for what we are eating.

When it comes to Christmas cookies, pumpkin pie, birthday cake, ice cream or any other food that you only eat during special occasions - special foods should be savored and enjoyed.

Dieting, restriction, guilt and deprivation lead to feeling out of control over the foods you fear you will overeat. A cookie becomes so much more than just a cookie when you have an unhealthy relationship with food.

Give yourself permission. Honor your body's cravings. Taste the flavors. Trust yourself around special foods.

Developing a healthy relationship with food takes time. The holiday season is the perfect time to practice.

Every time you give yourself permission to indulge responsibility, you move closer to a place where you don't feel controlled by food. The cookie no longer becomes such desirable yet scary, worrisome and fearful food. Take your power back over cookies.

The restriction and deprivation stops. The guilt and shame goes away. The fear is removed. You feel in control and the cookie becomes just another delicious cookie.

------------

Contact the NEDA Helpline (1-800-931-2237) for support, resources, and treatment options for yourself or a loved one who is struggling with an eating disorder. Helpline volunteers are trained to help you find the support and information you need. Reach out today!

You can always leave a message for the Helpline if it is not currently available, and they will return your call or message promptly.If you are in a crisis and need help immediately, text “NEDA” to 741741 to be connected with a trained volunteer at Crisis Text Line. Crisis Text Line provides free, 24/7 support via text message to individuals who are struggling with mental health, including eating disorders, and are experiencing crisis situations.

Body Acceptance - love yourself as you age

Last week on my blog I posted my last race recap for 2021 - my experience at the Xterra 21K Trail Running World Championship in Maui. As I begin to reflect on a very successful year of racing, I can't believe that I will no longer be racing in the 35-39 age group. Next year I will enter a new decade of my life.

(Fun fact: I qualified for the Ironman World Championship by winning the 18-24 age group at IMFL '06, which was my very first Ironman).

Accepting that your body will change with age, there's no reason to let your body image hold you back. Stop holding on to what was, used to be or should have been and start living a life of what is, what can and will be.

Appearance is not the basis of self-worth. Comparison to an idealized image is harmful for your mental and physical health.

As you gain wisdom and experience, you deserve to feel good about your body and about your abilities.

You are worthy, not worthless.