Free ebooks ==> www.Ebook777.com www.Ebook777.com Free ebooks ==> www.Ebook777.com Big Fit Girl www.Ebook777.com Big Fit Girl FOREWORD BY Jess Weiner Embrace the Body You Have LOUISE GREEN Vancouver/Berkeley Free ebooks ==> www.Ebook777.com Copyright © 2017 by Louise Green Foreword copyright © 2017 by Jess Weiner Photographs © 2017 Vairdy Photography All rights reserved No part of this book may be reproduced, stored in a retrieval system or transmitted, in any form or by any means, without the prior written consent of the publisher or a license from The Canadian Copyright Licensing Agency (Access Copyright) For a copyright license, visit www.accesscopyright.ca or call toll free to 1-800-893-5777 Greystone Books Ltd www.greystonebooks.com Cataloguing data available from Library and Archives Canada ISBN 978-1-77164-212-5 (pbk.) ISBN 978-1-77164-213-2 (epub) Editing by Nancy Flight Copyediting by Jennifer Croll Proofreading by Jennifer Stewart Cover design by Peter Cocking Text design by Nayeli Jimenez Cover photograph by Vairdy Photography We gratefully acknowledge the support of the Canada Council for the Arts, the British Columbia Arts Council, the Province of British Columbia through the Book Publishing Tax Credit, and the Government of Canada for our publishing activities The advice in this book has been carefully considered and checked by the author and publisher It should not, however, be regarded as a substitute for medical advice We recommend talking to your doctor before starting any new exercise routine www.Ebook777.com FOR CHRIS FOR showing me what is possible and for all the big girls who are ready to live their athletic dreams I believe in you CONTENTS FOREWORD BY JESS Weiner ix INTRODUCTION: FINDING MY Way to Limitless ONE: SHATTERING STEREOTYPES 11 TWO: UNLEASHING YOUR Inner Athlete 34 THREE: CREATING YOUR Master Team 60 FOUR: GEAR AND Go Time 77 FIVE: GOALS THAT Stick 97 SIX: PEACE, LOVE, and Food 119 SIDEBAR: BIG FIT Girl Recipe Vault 140 SEVEN: PEAKS, VALLEYS, and Plateaus 150 SIDEBAR: BIG FIT Girl Top-Twenty Playlist 167 EIGHT: PAYING IT Forward 169 ACKNOWLEDGMENTS 186 APPENDIX A: 5K for Every Body 188 APPENDIX B: BIG Fit Girl Stretching Routine 195 APPENDIX C: SAFETY Rules for the Road 206 APPENDIX D: INJURY Prevention 209 THE BIG FIT Glossary 217 NOTES 225 INDEX 227 Free ebooks ==> www.Ebook777.com FOREWORD F OR THE PAST two decades, I’ve focused my personal and professional energy on the betterment of women and girls, helping them find their own road to self-discovery and confidence Much like a personal trainer for the mind, I’ve developed curriculums and exercises, clocking countless miles working alongside teens, moms, and everyday women around the world, showing them how to flex their self-esteem muscles, adopt a healthy mindset, and nurture a strong self-image Admittedly, even my own path has navigated bumps and sharp turns While I’ve always considered myself athletic, my body type didn’t necessarily fit the mold of what our culture would consider an “athletic build.” Reflecting back on the decades of my life, fitness served me in different ways, which in turn directly impacted how I felt in my body I’ve now realized that my body wasn’t just a vessel that helped me reach my fitness goals—it served as a catalyst for change Good change Necessary change Regardless of my age, I’ve learned to never let the size of my body stop me from moving it In my twenties, I challenged preconceived notions of what my body could endure At age twenty-six and a size 16, I ran my first marathon I didn’t it to place, I did it to finish and to accomplish a goal that I never thought possible while raising ix www.Ebook777.com 222 | Big Fit Girl the longest time possible Weight should be distributed on the elbows, forearms, and toes with your back completely flat and body in a straight line Power yoga A faster moving form of yoga that helps increase stamina, flexibility, and strength, and builds internal heat Pyramids Fitness training method in which you start with a lower number of reps and increase repetitions for each set, and then reverse the process and go from the higher to lower reps Quadriceps The group of four muscles at the front of the leg above the knee Recovery The time it takes you to recover or catch your breath and regain normal breathing Rep Short for “repetition.” The number of times you can perform a specific exercise Resistance training Exercises using equipment that applies resistance in order to increase muscle tone, strength, mass, and endurance Resting heart rate Heart rate when not doing any physical activity Restorative yoga Form of yoga aimed at providing emotional, mental, and physical relaxation RICE “Rest, ice, compression, elevation.” A method used to help treat injuries Roundhouse A circular kick used in kickboxing Shavasana Yoga pose aimed at fully relaxing the mind and body, per- formed by lying on your back with arms and legs spread out Set The number of cycles of reps that you can complete Shin splints Pain along the tibia (shin bone) caused by overuse of muscles, stress fractures, over-pronation of the feet, or weakness in the stabilizing muscles of the hips or core Southpaw The stance of a lefthanded fighter who jabs with the right hand and throws power punches with the left hand The Big Fit Glossary | 223 Split stance Standing position with one foot a few feet in front of the other that improves balance and strength to the core and lower body Sprint triathlon The shortest triathlon distance consisting of a 750m swim, 20K (12.4-mile) bike ride, and a 5K (3.1-mile) run Stability ball A large exercise ball used for stretching, core exercises, balance, and strength training Streamline A drill used in swimming to help improve comfort, effi- ciency, and speed Strength training Fitness method to help build endurance, strength, and muscle size using resistance and weights Superset Performing multiple exercises in a row with minimal rest in between to help improve the cardiovascular system Tabata High-intensity interval training usually consisting of twenty seconds of high-intensity training with ten seconds of rest Talk test An easy way to measure intensity during exercise You should be able to talk while performing moderate-intensity exercises While doing high-intensity exercises, you will be unable to say more than a few words without pausing for a breath Target heart rate Specific to a person’s gender, age, or physical fitness, the minimum number of heartbeats in a specific time period to ensure optimal cardiovascular fitness Tempo The rhythm you move in during exercise Transition Moving from one exercise to another Triathlon An athletic event involving three events: swimming, cycling, and running Trigger point Formed by stressed or injured muscles, an area with musculoskeletal tightness and pain TRX A suspension training technique that simultaneously helps develop balance, strength, core stability, and flexibility Unilateral training Training one side of the body at a time 224 | Big Fit Girl Uppercut In boxing, an upward punch aiming at the opponent’s jaw V-Sit A specific sitting position that is effective in building core strength by working multiple core areas at the same time Warm up Stretching or loosening the muscles in preparation for exercise Wicking material Fabric that draws moisture such as sweat away from the body WOD Common CrossFit term that stands for “workout of the day.” Yin yoga A slow-paced yoga style that targets connective tissue with poses that are held for longer periods of time NOTES Introduction “100 Million Dieters, $20 Billion: The Weight-Loss Industry by the Numbers,” ABC News, May 8, 2012, http://abcnews.go.com/ Health/100-million-dieters-20-billion-weight-loss-industry/ story?id=16297197 Chapter One Kelsey Miller, “We Let You Down and We’re Going to Fix It,” Refinery 29, September 26, 2016, http://www.refinery29.com/ 2016/09/123687/plus-size-american-women-67-percent-essay Chapter Two Michelle Paccagnella, “Using mental rehearsal to prepare for officiating,” Australian Sports Commission, http://www.ausport Yah Sg!ebadfeażU[S^_SY!_W`fS^QbdWbSdSf[a`!ge[`YQ_W`fS^Q dWZWSdeS^QfaQbdWbSdWQXadQażU[Sf[`Y Chapter Four Melissa Lem, “How Wearing the Wrong Bra Can Be Bad for Your Health,” The Steven and Chris Show, July 13, 2015, http://www.cbc ca/stevenandchris/health/abcs-of-bra-health 225 226 | Big Fit Girl Chapter Six “Sodium: How to tame your salt habit,” Mayo Clinic, April 16, 2016, http://www.mayoclinic.org/healthy-lifestyle/nutrition-andhealthy-eating/in-depth/sodium/art-20045479 “Dietary Sodium, Heart Disease and Stroke,” Heart and Stroke Foundation, http://www.heartandstroke.com/site/c.ikIQLcMWJtE/ T '$(%#%%!] (+(!6[WfSdkQeaV[g_QZWSdfQV[eWSeWQS`VQefda]W Zf_ Sandi Busch, “USDA Protein Requirements in Grams,” SF Gate, http://healthyeating.sfgate.com/usda-protein-requirementsgrams-8619.html Chapter Seven James McIntosh, “Does the menstrual cycle affect sporting performance?,” Medical News Today, July 22, 2015, http://www medicalnewstoday.com/articles/297154.php A Campbell and H Hausenblas, “Effects of Exercise Interventions on Body Image,” Journal of Health Psychology 14, no (2009): 780-93 N Zhu, “Cardiorespiratory fitness and cognitive function in middle age: the CARDIA study,” Neurology, April 2, 2015, https://www ncbi.nlm.nih.gov/pubmed/24696506 INDEX Abercrombie & Fitch, 28–29, 90 58; challenging stereotypes About-Face (website), 28 about, 35–36; cultural expec- accountability, 116 See also tribe tation of, 35; definition of, 35; achilles tendonitis, 214–15 habits of successful, 45–46; activewear See athletic gear strategies for becoming, 38–41, Active Zone, by Penningtons, 91 59 See also fitness; plus-sized activity See physical activity athletes Addition Elle: NOLA Activewear, 91 athletic brands, 21–22 Adidas: TechFit line, 84 athletic gear: approach to, 9, 77–78, Adios Barbie (website), 28 185; chafing cream, 85–86; advertisements, 22–24, 120 compression pants/running Ali, Muhammad, 173 tights, 84, 88; finding plus-sized, Angie, Jill, 36 88–90; hydration tools, 81–82; ankle, sprained, 214 as investment, 87–88; jackets, apologies, 64, 158 83, 87–88; lists for specific activ- arms, 191 ities, 86–87; moisture-wicking Athena Multi Sport Magazine, 36 workout tops, 84–85, 88; Athena Triathletes (Facebook group), reflective, 207; resources for plus-sized, 90–92; shoes, 79–81, 180 Athleta, by Gap, 90 athletes: author’s difficult identify- 87, 192, 209–10, 215; sports bras, 78–79, 87, 91 ing with, 34; author’s transition “Attractive & Fat” campaign, 28–29 to becoming, 41–45; barriers to Atwood, Meredith: Triathlon for the becoming, 37–38; best activities for plus-sized women, 46–47, 227 Every Woman, 179 Australian Sports Commission, 39 228 | Big Fit Girl back stretch, upper, 204 calf stretch, 199 Baker, Jes, 27–28, 28–29, 178 Camarena-Williams, Jillian, 25 Batthany, Jean, 22–23 carbohydrates, complex, 134–35 BDNF (Brain-Derived Neurotropic cardiovascular health, 163 Factor), 160 certification, fitness, 177 belief, motivating, 102–3, 104, 112 chafing cream, 85–86 Be Nourished, 124–26 challenge and rest process, 152 Bernier, Edith, 54–55 Chastain, Ragen, 180 bias, fear of, 12–13 See also cheese pull, 120 stereotypes “Big Girl Dance” (dance class), 55 chest stretch, 205 chiropractic, 74 Bingson, Amanda, 26 choice, 76 Blain, Jodene, 154–55 Chris (author’s first running coach), Blair, Steven, 14 body love, 32–33, 139 Body Positive Athletes (blog and Facebook group), 27, 63, 180 5, 61–62, 169–70 Christy (food as coping story), 126–27 chub rub, 85 body positive pledge, 32–33 clothing, 15 See also athletic gear Body Positive Yoga, 181 coach See trainer bone density, 161 Cody Fitness app, 48 books, body-positive, 178–79 cognitive health, 164–65 Born to Reign Athletics (Facebook collective power, 32 See also master group), 180 team; tribe boundaries, 38, 117–18 comfort zone, 37, 42, 105 Bowerman, Bill, 36 commitment, 118, 151 boxing, 56–57, 87 communication, 182–83 Brain-Derived Neurotropic Factor community See tribe (BDNF), 160 comparison, 108 brain health, 164–65 compassion, 14, 46, 125, 159 #brandmysize, 22 compression pants, 84, 88 brands, athletic, 21–22 conditioning phase, 190 bras, sports, 78–79, 87, 91 confidence, 37, 41, 42, 161–62 See break and build process, 152 Brown, Brené: The Gifts of Imperfection, 179 Brumfitt, Taryn: Embrace, 179 bucket list, 15, 40–41 Burger, Salmon with Pesto Mayo, 147 also inspiration; self-esteem Cookies, Breakfast Banana Chocolate Chip, 141–42 cooking, 128–29 See also food; recipes cool-down, 189 Index | 229 CrossFit, 53–54 See also weight training cross-training, 157, 211–12 endorphins, 45, 160, 163 endurance, 163–64 Enell (sports bras), 79, 91 Crumble, Apple Pear, 148 energy, 162–63 Cruz, Marcy, 58 ESPN The Magazine, 26 cultural ideals, Western, 3, 9, 31, 35, exercise: core motivating belief 112–13 cycling, 52–53, 87, 176, 207–8 See about, 102–3 See also athletes; fitness; fitness, benefits also roads, safety rules for Fabello, Melissa A., 24–25, 31 dance, 55–56, 172–73 FabUplus Magazine, 27, 48 Debbie (mentorship story), 172 Facebook groups, 180–81 dehydration, 81, 131 See also hydration delegation, 183 failure, fear of, 37–38 Falsetti, Dana, 36 fast interval, 189 denial, 100 “Fat Boy Running” ad (Nike), 21 Denise (paying it forward story), “A Fat Girl Dancing” (Thore video), 174–75 DePatie, Jeanette, 180 desserts See sweets 55 Fat Girls’ Guide to Running (Instagrammer), 36 Dexa scan, 25 Fat Girls Hiking (Instagrammer), 36 dietician, 139 Fat Girl Walking (Gibbons), 179 diet industry, 3, 24–25, 121 fats, healthy, 135 dieting, 3, 62, 119, 127, 140 See also fear: during action stage, 104; of food discrimination, fear of, 12–13 See also stereotypes dogs, 208 Downtown Eastside running program, 181–82 failure, 37–38; of judgment, 12–13; limitations from, 44, 46; normalizing, 42, 44; sharing experiences of, 177 Female for Life (activewear), 91 Fielder, Prince, 35 Dunham, Lena, 76 Fit Fatties (Facebook group), 180 Dzany, Natalie, 52–53 fitness: approach to, 8–10; author’s early relationship with, 1–2, 3–4, eating, mindful, 129, 138 See also food; recipes 34; author’s transition to, 41–45; in plus-sized bodies, 14; princi- Elsesser, Paloma, 26 ples of, 184–85 See also athletes; Embrace (Brumfitt), 179 athletic gear; fitness, benefits; employers, 117, 118 food; goal setting; injuries; 230 | Big Fit Girl master team; paying it forward; 123–24, 138–39; portion control, phases, of performance; physi- 129–30; post-workout sugges- cal activity; plus-sized athletes; tions, 133–34, 137; preparing stereotypes; stretching meals, 128–29; pre-workout fitness, benefits: introduction, suggestions, 131–32; protein, 165–66; bone density, 161; 133–34; social aspect, 120–21; cardiovascular health, 163; cog- sugar, 127, 132, 136, 139; nitive health, 164–65; energy switching out, 127–28; tips for and productivity, 162–63; transformation with, 138–39; enriched relationships, 164; unhealthy eating, 119–20; inspiration, 165; physical unhealthy “health” food, 135–36 strength and endurance, 163– See also recipes 64; psyche and mood, 160; Frittata, Freestyle, 143 self-esteem and confidence, Fullbeauty Sport (activewear), 91 161–62; sleep, 160–61 functional fitness, 163–64 fitness certification, 177 fitness gear See athletic gear 5K training plan: introduction, 9, 188, 191; follow-up to, 194; terminology, 188–91; tips for using, Gap: Athleta, 90 gear See athletic gear Gibbons, Brittany: Fat Girl Walking, 179 191–92; week-by-week plan, The Gifts of Imperfection (Brown), 179 192–94 See also running Gilbert, Leah, 36, 50–51, 63, 180, Flan, Blueberry Lemon, 148–49 flexibility, 195, 211 food: approach to, 9, 119–21, 139, 184 Glitter and Lazers (Instagrammer), 36 185; in advertisements, 120; gluteus medius stretch, 200 for athletic performance, glycogen, 133 130; author’s relationship goal setting: approach to, 97–100, with, 119–20, 121–22, 124, 118, 185; accountability, 116; 140; Be Nourished, 124–26; action stage, 104; contem- capitalism-driven, 121; com- plation stage, 101–3; cultural plex carbohydrates, 134–35; expectations and, 112–13; dietician/nutritionist, 139; emo- dealing with overwhelm from, tional/addictive eating, 126–27; 110–12; importance of, 40, 45; exercise reward trap, 137–38; maintenance stage, 104–6; healthy approach to, 122–23, organization, 116–17; plan- 124–26, 140; healthy fats, 135; ning, 115–16; positive thinking, non-restrictive approach to, 113; pre-contemplation stage, Index | 231 100–101; preparation stage, (illiotibial) band syndrome, 213; 103–4; protecting your time, knee joint pain, 215; plantar 117–18; SMART system for, 106– fasciitis, 212; shin splints, 213; 10; stages of, 100–106; starting sprained ankle, 214; tendonitis with small goals, 98–99, 107–8; supportive people, 113–15 Gorge (Whitely), 179 Graham, Ashley, 23, 26 groups: as paying it forward, 176; for safety, 207; tips for starting, 182–83 See also tribe (elbow/wrist), 214 injury prevention, 209–12 See also roads, safety rules for inspiration, 41–42, 165, 176, 178 See also confidence; paying it forward; self-esteem intensity, 70, 155–56, 210–11 Guzzo, Andrea, 68–69 Irish Stew, 146–47 gyms: body-positive, 29, 71–72; feel- IT (illiotibial) band stretch, 201 ing intimidated at, 3–4, 16–17, IT (illiotibial) band syndrome, 213 71, 99 jackets, athletic, 83, 87–88 HAES (Health at Every Size) movement, 62–63 hamstring stretch, 197 hangry, 130 happiness, 16, 25, 102, 103, 110, 150 Jeffries, Mike, 28, 90 “The Jogger” ad (Nike), 21 judgment, fear of, 12–13 See also stereotypes JunoActive (activewear), 90 Happy Puppies Athleticwear, 91 Haworth, Cheryl, 5–6 headphones, 206–7 Health at Every Size (HAES) movement, 62–63 Kaiser Permanente Half Marathon and 5K, 11–12, 14 Karnes, Amber, 181 Katie K Active (activewear), 90 healthy: definition of, 25 K-Deer Luxury Activewear, 91 #healthymediapledge, 20 Kilbourne, Jean, 22 Heart and Stroke Foundation, 128 Killing Us Softly (documentary), 22 Henderson, Krista, 180 Kinavy, Hilary, 124–26 hiking, 54–55, 87 Klobucar, Sylvia, 53–54 hip flexor stretch, 196–97 knee joint pain, 215 homework, 190 Kozloff, Katie, 90 hydration, 81–82, 131, 191 Kymberly-Nicole (getting unstuck story), 111 imaging, 39–40, 45 injuries: approach to, 212, 215–16; achilles tendonitis, 214–15; IT Lane Bryant: Livi Active Line, 79, 90 lat and oblique stretch, 202 232 | Big Fit Girl limits, 16 models, 18 Lisa (supportive people story), moisture-wicking workout tops, 114–15 84–85, 88 Livi Active Line, Lane Bryant, 79, 90 mood (psyche), 160 Lola Getts (activewear), 90 motivating beliefs, 102–3, 104, 112 longevity, 14 music, 167–68, 206–7 long run/walk, 190 My Name is Jessamyn, 26–27 love, 75 low and slow, 189 National Cancer Institute, 14 Lululemon, 89–90 negative self-talk/thinking: exercise for dealing with, 160; from Major, Brenda, 12–13 other people, 72; replacing with Manifesta (activewear), 91 positive thinking, 30–31, 37, 44, Marika (activewear), 92 139, 192; in the valley (down massage therapist, 74 period), 154 See also positive master team: approach to, 9, 60, 76, self-talk/thinking 185; author’s experiences with, Nettle’s Tale Swimwear, 92 60–62; choosing members of, New York Times, 39–40 64, 66; need for body-positive Nike, 21, 26 training environment, 62–63; NOLA Activewear, by Addition team of professionals, 74–76; trainer/coach, 63–70; tribe, 70–73 See also trainer; tribe Elle, 91 Nordstrom: Zella Plus-Size Working Clothing for Women, 91 Mayo Clinic, 128 nutrition See food; recipes McCoy, Carin, 100–101 nutritionist, 139 McLellan, Jen, 80–81 media: against stereotypes, 18–20; body-positive, 26–28; #healthymediapledge, 20; role in Oats, Overnight Blueberry-Cinnamon, 141 oblique and lat stretch, 202 creating stereotypes, 17–18; Old Navy, 88, 91 taking action with, 28–29 online communities, 181 menstruation, 157–58 opinions, 176 mentorship, 63, 171–72, 174 See also organization, 116–17, 182–83 See trainer Mexican Rice Bowl, 142 also planning osteoporosis, 161 mindful eating, 129, 138 mindset: author’s process of changing, 41–45; importance of, 40–41 pain, 210 Panache (sports bras), 79 Index | 233 pants, compression, 84, 88 playlist, music, 167–68 paying it forward: approach to, 169– pledges: advertisement, 24; athletic 70, 185; Amanda Trusty’s story, brands, 22; body positive, 32–33; 172–73; benefits for new athletes, 170–71; benefits for you, 171, 174, 184; body-positive books, healthy media, 20 plus-sized athletes: best activities for women, 46–47, 58; examples of 178–79; Denise’s story, 174–75; women, 5–6; longevity and, 14; Downtown Eastside running need for, 7–8, 14–15; percep- program, 181–82; Facebook tions about, 11–12; visibility of, groups, 180–81; mentorship, See also athletes 171–72, 174; tips for, 174, 176– podiatrist, 74 78; tips for online communities, portion control, 129–30 181; tips for starting groups, positive self-talk/thinking: impor- 182–83 peak (ass-kicking zone), 152–53 See also phases, of performance Penningtons: Active Zone, 91 perceptions See stereotypes perfectionism, 31 phases, of performance: approach to, 151–52, 185; apologies tance of, 113; during plateau stage, 158; replacing negativity with, 30–31, 37, 44, 139, 192 See also negative self-talk/ thinking power, collective, 32 See also master team; tribe prejudice, fear of, 12–13 See also and, 158; healthy approach to, stereotypes 158–59; listening to your body, priorities, 41–42, 43 157; menstruation and, 157–58; productivity, 162–63 peak (ass-kicking zone), 152–53; progress, measurement of, 45 plateau (steady state), 155–56; protein, 133–34 positive thinking and, 158; val- psyche (mood), 160 ley (down period), 154–55 public speaking, 178 physical activity: best for plus-sized women, 46–47, 58; longevity quadriceps stretch, 198 associated with, 14 See also fitness race day, 191 physical strength, 163–64 Rainbeau Curves (activewear), 92 planning, 115–16 See also Rate of Perceived Exertion (RPE), 70 organization recipes: Apple Pear Crumble, 148; plantar fasciitis, 212 Blueberry Lemon Flan, 148–49; plateau (steady state), 155–56 See Breakfast Banana Chocolate also phases, of performance Chip Cookies, 141–42; Freestyle 234 | Big Fit Girl Frittata, 143; Green Guru Smoothie, 140; Irish Stew, Chutney Dressing, 144; Strawberry, Feta, Spinach, 143–44 146–47; Lobo Smoothie, 141; Salmon Burger with Pesto Mayo, 147 Mexican Rice Bowl, 142; Over- salt (sodium), 128–29 night Blueberry-Cinnamon Oats, Schenk, Erica, 19, 26 141; Salmon Burger with Pesto Schumer, Amy, 18 Mayo, 147; Shrimp Tacos, 145– Sebor, Jessica, 19 46; Smoked Gruyere Cabbage self-compassion, 46 See also Salad, 145; Spinach Salad with compassion Curry & Chutney Dressing, 144; self-discipline, 45 Strawberry, Feta, Spinach Salad, self-esteem, 23, 161–62 See also 143–44 See also food confidence; inspiration recovery week, 191 self-sabotage, 37, 44, 45, 154 recruitment, for groups, 183 self-worth, 43, 112, 162 reflective clothing, 207 sharing, of personal experiences, REI (activewear), 91 relationships, enriched, 164 See also tribe reliability, as group leader, 182 rewards, 106, 137–38 roads, safety rules for, 206–8 Robles, Sarah, 16, 130 183 shin splints, 213 shirts, moisture-wicking workout, 84–85, 88 shoes, athletic, 79–81, 87, 192, 209– 10, 215 shoulder stretch, 203 Roosevelt, Theodore, 108 Shrimp Tacos, 145–46 Roz the Diva (Instagrammer), 36 sleep, 160–61 RPE (Rate of Perceived Exertion), 70 Slow Fat Triathlete (Williams), 5, 179 running: overview, 48–49; author’s early experiences with, 4–5, slow interval, 189 SMART goal setting system: intro- 6–7; gear for, 86; groups, 176; duction, 106, 185; attainable safety rules for road, 206–8; goals, 107–8; measurable goals, shoes, 79–80; in Vancouver’s 107; realistic goals, 108–9; spe- Downtown Eastside, 181–82 See cific goals, 107; timely goals, also 5K training plan 109–10; tips for using, 110 See running tights, 84, 88 also goal setting smoothies: Green Guru, 140; Lobo, sabotage, self-, 37, 44, 45, 154 141 Sagun, Valerie, 36 social identity threat, 12–13 salad: Smoked Gruyere Cabbage, sodium (salt), 128–29 145; Spinach with Curry & Sorrell, Nathan, 21 Index | 235 Sport England, 19, 27 Sturtevant, Dana, 124–26 sports See physical activity success, 75 sports bras, 78–79, 87, 91 sugar, 127, 132, 136, 139 Sports Illustrated, 23, 26 Superfit Hero (activewear), 90 sprained ankle, 214 support See tribe Stanley, Jessamyn, 26–27, 36 Svingen-Jones, Shannon, 48–49 stereotypes: introduction, 11–12; advertising’s impacts on, 22–24; Sweet, Michelle, 49–50 sweets: Apple Pear Crumble, 148; of athletic bodies, 34–35; ath- Blueberry Lemon Flan, 148–49; letic brands’ impacts on, 21–22; Breakfast Banana Chocolate body positive pledge to counteract, 32–33; collective power Chip Cookies, 141–42 swimming, 57–58, 87 to counteract, 32; diet indus- Swimsuits for All, 23, 92 try’s impacts on, 24–25; media swimwear, 15, 88, 92 fighting against, 18–20, 26–28; media’s role in creating, 17–18; Tacos, Shrimp, 145–46 participation in community team, of professionals, 74–76 See events to counteract, 15, 17, 29–30, 177; rejecting perfection- also master team tempo run/walk, 190 ism, 31; saying no to negative tendonitis (elbow/wrist), 214 self-talk, 30–31; supportive The Militant Baker (blog), 27–28 fitness environments to counter- Things No One Will Tell Fat Girls act, 29; tips for fighting against, 13–15, 15–16, 17; using media to counteract, 28–29 (Baker), 28, 178 “This Girl Can” campaign, 19–20, 26, 27 Stew, Irish, 146–47 Thompson, Krystal, 47–48 Stewart, Leanne, 152–53 Thore, Whitney Way, 37, 55–56 strength, physical, 163–64 tights, running, 84, 88 stretching: introduction, 195–96; time, protecting, 38–39, 117–18 calf stretch, 199; chest stretch, 205; gluteus medius stretch, tops, moisture-wicking workout, 84–85, 88 200; hamstring stretch, 197; Torrid (activewear), 92 hip flexor stretch, 196–97; for total time, 190 injury prevention, 211; IT (illio- trainer: Andrea Guzzo’s story, tibial) band stretch, 201; oblique 68–69; choosing a good, and lat stretch, 202; quadriceps 63–68; complimentary session stretch, 198; shoulder stretch, with, 66–67; good answers 203; upper back stretch, 204 from, 67–68; personal nature Free ebooks ==> www.Ebook777.com 236 | Big Fit Girl of relationship, 63; qualities warm-up, 189, 210 of a good, 69–70; questions to water bottles, 82 ask, 65–66; red flags from, 67; weight, 3, 112 See also fitness; plus- requirements for, 64–65 sized athletes training plans See workout plans weight-loss industry, 3, 24–25, 121 triathlon, 50–5 1, 103–4 weight-neutral approach, 62–63 Triathlon for the Every Woman weight training, 53–54, 87 welcoming others, 43, 174, 177 (Atwood), 179 tribe: for accountability, 116; collective power of, 32; finding your, 72–73; for 5K training plan, 188, 192; for goal setting, 113–15; importance of, 70–72, 73, 115; Welsher, Wendy, 99, 116 “Werk with Whitney” (DVD series), 55 Whitely, Kara Richardson: Gorge, 179 for inspiration, 41–42, 43–44; Williams, Jayne, 5, 179 for successful athletes, 46 See Williams, Serena, 151 also groups; master team; rela- Williams, Stacey, 16–17 tionships, enriched Wilson, Chip, 89–90 Trusty, Amanda, 123, 172–73 Women’s Running, 18–19, 26 twelve-step programs, 174 workout plans, 45, 156–57, 210–11 See also goal setting; phases, of The Ultimate Guide to Plus-Size Backpacking (Bernier), 54 performance worthiness, 43, 112, 162 Under Armour, 79, 84 upper back stretch, 204 yoga, 47–48, 86, 181 Valerio, Mirna, 36 Zella Plus-Size Working Clothing for valley (down period), 154–55 See also phases, of performance Women, by Nordstrom, 91 Ziglar, Zig, 75 Vancouver: Downtown Eastside running program, 181–82 vision board, 105 visualization, 39–40, 45 volunteering, 177–78 See also paying it forward Walker, Alice, 32 walking, 49–50, 58, 87, 176 See also roads, safety rules for www.Ebook777.com ... beach I love the saying, “If you have a body and you go to the beach, you have a beach body! ” You can rock a bathing suit Buy one that makes you feel good and then strut your stuff There is more... Fit Girl Accept yourself Abandoning diet culture and rocking the body you have shatters the stereotype that all big women are on a mission to become thin And, in case you haven’t heard, you don’t...Free ebooks ==> www.Ebook777.com Big Fit Girl www.Ebook777.com Big Fit Girl FOREWORD BY Jess Weiner Embrace the Body You Have LOUISE GREEN Vancouver/Berkeley Free ebooks ==>