Happy Friday! #lol #stopfitspiration #bacon

Happy Friday! #lol #stopfitspiration #bacon

"It is when the words are attached to #fitspo images that they become harmful" @lauren_b_sag #stopfitspiration

"It is when the words are attached to #fitspo images that they become harmful" @lauren_b_sag #stopfitspiration

Thanks, @allyoop237 for supporting #stopfitspiration! //
“This really bothers me. Exercise is not a punishment for what you eat or for being fat. Exercise for your health and well-being or don’t bother. I admire @stopfitspiration so much for stepping up and pointing out the disordered thinking that exists even in those who exercise and diet all the time. You don’t have to have an eating disorder to have an unhealthy relationship with food and exercise. They are  NOT punishments.”

Thanks, @allyoop237 for supporting #stopfitspiration! // “This really bothers me. Exercise is not a punishment for what you eat or for being fat. Exercise for your health and well-being or don’t bother. I admire @stopfitspiration so much for stepping up and pointing out the disordered thinking that exists even in those who exercise and diet all the time. You don’t have to have an eating disorder to have an unhealthy relationship with food and exercise. They are NOT punishments.”

We were so excited to see this former #fitspo blogger defending our cause! #stopfitspiration

We were so excited to see this former #fitspo blogger defending our cause! #stopfitspiration

#Repost from @lauren_b_sag (our our Founder & Creator of #stofitspiration)

#Repost from @lauren_b_sag (our our Founder & Creator of #stofitspiration)

A Response to the #StopFitspiration Criticism (and threats)

response to stopfitspiration criticismThey’re back. The Fitspo community is on us again. Originally, I was going to pull some of their tweets and respond to them individually (like I have in the past); however, after skimming through the twitter stream for about the hundredth time, I felt exhausted and dragged down. So that’s not what I’m going to do today – maybe another day, just not now.

Instead, I feel it’s better to focus more on the positive, and to clarify some things (yet again).

As you may have noticed, we do not get into petty arguments with our critics; instead, we just keep pumping out our message in the hopes that it will be loud enough to not be drowned out.

And so far it’s working.

The truth is, even though there are possibly more people against us than there were when we first came on the scene with #stopfitspiration two years ago, there are also way more people with us. I think if I were to chart it out, I’d actually find the increase of #stopfitspiration supporters has actually been far greater than the increase in #stopfitspiration haters. The conversation is changing – and it’s changing for the best.

However, the backlash has not stopped – and in the past week it has been incessant and growing – in both number of voices and severity of threats.

So as a broad, general response, I would like to clarify the following:

We are not against fitness.

This is probably the thing that makes me the most upset. Yes, if we were anti-fitness, that would be ridiculous and people would have the right to raise an eyebrow (still not to send hate messages flying across the webosphere, but a pause of “seriously?!” would be fair and understood).

We are all for exercise and fitness – all for it. Exercise is a valuable asset to a healthy, balanced lifestyle. Not only does it have physical benefits, but it has psychological and emotional benefits as well.

However, when taken to the extreme, or under the wrong context or with the wrong approach, exercise can also have incredibly negative effects – both psychologically and physically.

So to clarify: we are not against exercise, but we are against fitness being taken to an unhealthy extreme.

Exercising in moderation to improve and maintain internal health indicators, as a release of emotion, as a way to be social, and as a hobby are all good things!

But exercising as a way to punish your body, or as a means to achieve some aesthetic end (one that most likely is unrealistic, anyways – as we see in the many heavily photo-shopped fitspo photos) is not healthy.

The desire to exercise is good; the compulsion or need to exercise is not. (click to tweet)

When guilt and shame are brought into the equation (“If it’s important, you’ll find a way, if not, you’ll find an excuse” and “While you sleep, I train”) it is a recipe for disaster.

Loving your body, working with your body, and keeping your body active are all good things that we support. But body-shaming as a way to encourage/motivate a higher level of activity than is healthy or even safe (“You can feel sore tomorrow or you can feel sorry tomorrow”) are not things we can or will support.

Also take a look at our #stopfitspiration column and site – you will notice we spend a great deal of time teaching and promoting healthy approaches to fitness, not just sharing anti-fitspo images. The goal of this whole project from day one has been to “bring awareness to the harm of Fitspiration messages and to offer support for those recovering from exercise addiction while providing alternative information and tips for a more healthy, balanced, and body positive approach to fitness.”

We do not hate fit/thin people.

This one also makes me upset because we work so hard at promoting the message of not only healthy at every size, but also acceptance at every size. We do not thin-shame any more than we fat-shame. And we don’t fit-shame either.

Your body is your body, the same way my body is my body and there is nothing wrong with either one. They are different and unique and beautiful.

We are not lazy gluttons looking for an excuse.

Seriously? …. Seriously?! I feel I shouldn’t even honour these accusations with a response, but I will anyways.

I workout. I go for runs, I do sprints, heck, I even own a punching bag and a full set of weights (which I use, by the way). I am not lazy.

And yes, I do eat cookies and Ben and Jerry’s, but I eat these just as readily as I eat salads, and couscous, and veggie burgers. I eat when I’m hungry, and I stop when I’m full. And when I don’t, I still offer myself grace not shame. I am not a glutton.

If we were so lazy that we needed an excuse to not have to “get our fat asses off the couch” (excuse my french – it’s acceptable when it’s a direct quote, right?) then do you really think we’d go to all this effort to create and maintain an entire project, website, and multiple social media accounts in order to have said excuse to fuel our laziness?


and lastly…

We are not out to get anybody.

So everyone calm down and take a chill pill. Relax. Breathe. We are not “out to get you” – so you don’t need to threaten us with your desire for us to “drop dead” and you certainly don’t need to get all your feathers ruffled.

We aren’t interested in starting a war and we certainly aren’t out to get anybody. We don’t have time for that, to be honest, nor do we have the desire.

If we were out to get you, we would’ve gotten you already – trust me on that one.

So relax and calm down and don’t worry so much. Vicious, aggressive, pack-like attacks are not how we roll here at Libero Network. You’re safe.

We’re just going to be standing here in our corner, speaking our message – awaiting people to come to us. Don’t worry – we won’t even cross the line over to your side. We believe in what we say and we believe, ultimately, the truth will always ring loudest.

So you keep doing what you do, and we’ll keep doing what we do and we can all just let things unfold.


In closing, we are not going anywhere. And though we realize the haters won’t stop (“haters gonna hate” and all that) we know that neither will we.

They said they were going to push and push until they wore us thin and we finally surrendered – ha! For those of you who know how I and the rest of the team roll here, you can share that laugh with us. Because it’s not that we don’t go down without a fight, it’s that we simply don’t go down at all.


Oh, and I also wrote this… http://ift.tt/1qm1r7h

Share this post and be part of the #stopfitspiration movement!

The desire to exercise is good; the compulsion or need to exercise is not. #stopfitspiration
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from Libero Network » Fitness http://ift.tt/1rOXE6N

A response to recent criticism from our Founder, and creator of #StopFitspiration Lauren Bersaglio…

Crossfit: The good, the bad, and some things to consider

Andrew Heming Crossfit - the good and the badEditor’s Note: Andrew Heming is an assistant professor and a strength & conditioning coach and performance nutrition consultant for Trinity Western University’s Spartan Athletics. He has dedicated a lot of his time and expertise to our site in the form of various interviews on topics related to fitness, health, and body image. Recently I asked Andrew about Crossfit: what it is, some of the pros and cons, etc. Check out what he had to say…

 1. What is Crossfit?

Crossfit combines many different training disciplines such as Olympic weightlifting, powerlifting, gymnastics, strongman, and aerobic sports into one exercise system. Also, with the emergence of the Crossfit games, it has turned fitness and exercise into a very popular sport.


2. What was the original purpose behind Crossfit?

The idea behind Crossfit is complete, balanced fitness. Traditionally many people specialized in one specific aspect of training. For example, if you compete in powerlifting, you specialize in maximal strength for the squat, bench press and deadlift.

The idea behind Crossfit is to be strong, athletic, and powerful and have great endurance. The goal is to not be a specialist in any one thing, but be good at all things related to fitness.


3. Would you consider it another “fad”? Why or why not?

When it first started, I think a lot of people saw it as a fad. However, instead of dying off, it has adapted and continues to grow in popularity.


4. What are some of the good things about Crossfit?

There are several things I love about Crossfit which include:

  • Well-equipped gyms (any gym filled with barbells, power racks, dumbbells, pull-up bars, rings, and kettlebells is a great gym in my books!)
  • Great hard-core training atmosphere
  • A supportive, team-like environment
  • A multi-discipline approach: I agree with the idea of using useful tools from a variety of training systems (e.g. powerlifting, weightlifting, gymnastics, etc.)
  • An aggressive training attitude (too many people are too passive when they train)
  • The Crossfit games: these are very cool and the top athletes are very impressive
  • Crossfit realized that most people do not want to be a specialist in one particular thing, but rather seek balanced compromise of several fitness components
  • It takes the focus off aesthetics and onto performance. In the context of those who struggle with eating disorders, disordered eating or body image issues, I recommend avoiding traditional measures of fitness such as scale weight, skinfold calipers, and girth measures. Tracking gym performance provides a great way to know your training is working without engaging in assessments that can be triggers.


6. What are some of the bad ways it’s used and the side effects of these?

Despite these great benefits, there are some concerns with Crossfit to be aware of:

  • Random workouts of the day instead of structured programs (referred to as WOD’s). While it is fun to always have a different workout, it can be harder to make progress with this approach.
  • Crossfit has traditionally emphasized “just get the weight up” quantity over quality approach to training and this is a recipe for injury. Of course this is not always the case and there are excellent Crossfit coaches out there who are meticulous in their technique coaching.
  • Crossfit often does their WOD’s (workout of the day) in timed rounds. Doing training in timed rounds can encourage rushing exercises, cutting corners and sloppy technique.
  • Inappropriate use of exercises. Some exercises (e.g. Olympic weightlifting variations) are great for building power when programmed with low reps and plenty of rest between sets. However, performed for high-reps, in timed set workout, they are high risk for injury and ineffective for improving explosive power.
  • Crossfit ignores the fundamental training principle of specificity. The body adapts the way you train it. For example, even though running and cycling both require great heart and lung function, one does not make you good at the other.
  • Qualified coaching. Again this is a tricky one because there are excellent, highly trained and experienced coaches coaching Crossfit. However, Level 1 Crossfit certifications are 2 day courses. This is not a lot of time to learn to be a trainer and this is especially true when you are working with so many disciplines (e.g. weightlifting, kettlebells, gymnastics, strongman, powerlifting, etc.) and advanced training concepts.
  • Well-meaning, but dangerous workout partners. When you do Crossfit in a group, you have the benefit of having other people working out with you and cheering you on. While this can be wonderful, it can also mean having well-meaning people cheering; “Go!” when an experienced coach would be yelling, “Stop!” and your body yelling, “No more!”

Crossfit is hard work – and hard work is great – but it can go too far and this is where people are getting hurt (tweet). 

Crossfit gyms will often celebrate when people puke during their workouts and reward them with a Puckie the Clown T-Shirt.

Extreme exercise can also lead to a condition called Rhabdomyolysis where the muscle tissue is destroyed and released into the blood (For more information: http://ift.tt/19tgjqD).

Remember that training is about exercising to reach a goal, not just getting tired. Sure proper training will get you tired as a natural by-product, but the focus should be on getting better, not getting tired. Most people these days think that the more exhausted you are after training the better the workout was. However, each proper training session is simply one step forward towards the ultimate goal.


7. What are some signs you are taking Crossfit too far?

People who do Crossfit are VERY passionate about it. While passion is good, it can go too far. Here are some questions I would encourage any Crossfitter to ask him/herself:

  1. Are you getting hurt?
  2. Are you getting sick?
  3. Do you feel tired and run down?
  4. Are you getting better at what you want to get better at?
  5. Is it consuming your life? Remember there is more to life than training. Training is great and it can enhance the quality of your life, but it should be part of a well-balanced life not your whole life.


8. Is there an alternative you would recommend to crossfit? Or at least an alternative approach than the standard?

As I discussed above, there are a lot of great things about Crossfit. As an alternative, I would suggest taking the good things and following these guidelines:

  1. While balance is good, you will get better results having one major focus at a time. Think of a stove with 3 simmer burners and one power burner. You have 4 pots on the stove which represent: strength, power, endurance, and conditioning. During a particular time, you can have one of these on the power burner (i.e. this is your major focus for this particular period of training) while you focus on maintaining the others. Then, in another phase of training, switch the pots around and focus on another fitness quality.
  2. Earn the right to lift big weights and train more aggressively by first mastering technique with light weights in a non-fatigue producing setting. This is especially true for effective, but higher-risk exercises (e.g. deadlifts, power cleans).
  3. Use the variations of exercises that are most appropriate for you based on your goals, your body and what works best for you (e.g. some people find the front squat a better exercise than the traditional back squat).
  4. Have a more structured program that emphasizes the best exercises for you and your goals and focus on progression and getting better at these exercises.

In addition, you can follow this general template: 
(note: adjust ranges depending on your specific emphasis for this particular training phase):

  1. Warm-up
  2. Speed power exercises (e.g. jumps, medicine ball throws, sprints or if you have the coaching Olympic weightlifting variations). Do 1-2 exercises 3-5 sets of 3-5 reps.
  3. Big barbell exercises (e.g. squats, deadlifts, standing presses, etc.). Do 2-4 exercises for 3-5 sets of 3-5 reps.
  4. Body weight exercises (e.g. push-ups, dips, chin-ups, inverted rows, lunges, etc.). Do 2-4 exercises for 2-4 sets of 5-15 reps.
  5. Conditioning (e.g. sprints, hill sprints, sled pushing/pulling, etc.). Pick one exercise and do 3-10 sets of about 10-30 seconds hard intervals with 30 seconds to 3 minutes of rest (all depending on what you do an how long you do it).

For more information on training, check out my website: AndrewHeming.com. I also have a growing library of exercise technique demos at: http://ift.tt/1AtIgz6.


9. Anything else you’d like to add?

Crossfit is a very difficult thing to answer questions on because if you visit different Crossfit facilities you can see a wide range of things happening. Sure some places have completely random programing with sloppy form, underqualified coaches, and lots of people getting hurt. However, you also have other places that are carefully coaching people, adding some structured programming, and safely progressing people.

If you choose to step into the world of Crossfit, proceed with caution and look for the right fit for you.

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Crossfit is hard work - hard work is great - but can go too far and this is where people get hurt.
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from Libero Network » Fitness http://ift.tt/1xu0CMn
Being fit comes in many shapes and sizes, not just this one. #stopfitspiration

Being fit comes in many shapes and sizes, not just this one. #stopfitspiration

How could we not share this one again? She is too awesome! #ellendegeneres #stopfitspiration 👍😂

How could we not share this one again? She is too awesome! #ellendegeneres #stopfitspiration 👍😂