Athlete's Mindset: Food and Body Image
Personify your body. Treat her with more love than anyone, anything, or any applause. Your body is not for ANYone else's approval or judgment. DO YOUR BODY RIGHT. Treat her better than the person you love more than anything in the world. She does so much for you! Please show her the ultimate respect. Accept her, listen to her, trust her, do her right, and don't forget it! -Jackie Pirtle-Hall
This morning I had the pleasure of recording a podcast with two incredible women -in so many ways- Julie and Angela.
Last week, I spoke to a club soccer team: state champions last weekend- way to go Rush!!!
The topic was my experience as a developing female athlete in sport as it relates to nutrition and body image along with what and how to fuel for endurance.
For the past 5 years, I have been training and mentoring female athletes (from all different backgrounds, schools, sports, and division levels) and one thing has become clear—
There is a passive aggression or assault if you will, on athletes’ minds, bodies, and spirits revolving around body image.
I know this because I am in recovery from this silent, yet extremely pervasive assault on my psyche as a developing distance runner.
Culture and messaging is perhaps unavoidable, but having the awareness and support will teach and reinforce young athletes in their malleable years that a healthy perspective and mindset is crucial to long term happiness and success.
This means understanding that when we play hard and are hyper focused on our athletic dreams, goals, and movement in general, we need to think in TRUTHS- not in lies that we tell ourselves by the bombardment from life: school, work, media, or any other influencers getting our attention and likes.
Understanding that the majority of our population is thinking and behaving in a culturally sick state, is essential- not to be mean. Like, maybe a well meaning family member who is constantly talking about food, dieting, or restricting because he or she has never learned to manage their weight or health by trusting their body or getting the psychological help to address the underlying issues of under or over-consumption.
Maybe it's a classmate or a coworker who fell victim to the culture of fast food, processed food, or marketing techniques that ingrained false promises while filling minds and tummies with chemicals that literally hijack our brains thus leaving their bodies in a state of lack- knock knock- you missed something.
Body says, “I beg you…consistently give me COMPLETE meals with nutrients please! Then I will leave you alone!”
And on the fast and processed food comment- let me say, I do not want to assign morality to food- like this is good food or that is bad food- no no. Food is fuel. But food is also a pleasure and connection in our culture- great! I can't tell you how recovering and restful that deep dish pizza and chocolate dessert was in Chicago with my running buddies; it definitely served my body and mind and I had an amazing workout the following morning. If I did that every night, probably not, but you get my point!
If not, keep reading
The problem starts when we try to cheat the body and system. The body and system wants these things:
SLEEP + REST
WATER + FUEL
CONNECTION
CREATIVITY (This is Individual/personal) mine is running lots of miles and yours may be painting or pickleball.
When you misstep on any of these things: you may notice that feeling of “I want to feel better now” comes up. Maybe you use food, alcohol, drugs, vaping, over exercise, whatever it's all used in the same manner with different levels of consequence on ourselves and the world around us- it's called addiction. We do it to try and “control” and soothe ourselves.
What if I told you all you have to do is get CURIOUS.
Get curious in these sticky moments.
It's 8 o'clock after work, school, practice, run, carpooling, all the things- ahhh I want a carton of ice cream, I need wine or beer, I need food fast- anything- need need.
You need….
SLEEP + REST
WATER + FUEL
CONNECTION
CREATIVITY (This is Individual/personal) mine is running lots of miles and yours may be painting or pickle ball.
Because our culture is a frenetic stressful money driven crazy competitive shit show- we fall victim to the all or nothing behaviors and attitudes- learning to “survive” and never really getting in touch with our body needs enough to “trust” your own bodies systems. We are constantly playing trick…then need treat…hahaha pun intended.
Ok back to what the body needs:
Rest- real rest- this may look different for each of us. Rest comes when you are quieting the mind. Sleep is great, but even reading for pleasure, walking with a friend, shopping with your mom, or just driving with the windows down on your own time. Basically, doing things without productivity or to please the world around- no other purpose other than restoring your mind and spirit. Stop running around distracting yourself from your basic need of restoration. Get curious when you have a hard time doing this. Then, challenge yourself to just 10 minutes a day. Trust me, it gets easier. I was the worst as this…now I know better. Instead of feeling “squirrely” and grabbing for habits that deter me, I fill my spirit up -take a nap without worrying about getting caught doing nothing lol or writing a blog without feeling time crunched but doing it in with creativity and enjoyment. It's a simple yet very very challenging shift that can change your whole life and energy.
Let’s start by correcting lies that the world around us will present. When a young athlete starts puberty, she may grow beautiful hips, start her menstrual cycle, and become more independent in her thinking. Coaches don't always like this- they think, slow times, moodiness, and noncompliance. THAT'S ALL LIES! The truth: Your body needs a year or two to bloom into the strong powerful woman who is going to SOAR in college and beyond. That menstrual cycle you hate? Actually females, your body loves you so much that it provides you with reassurance that you are strong and healthy when you have a monthly consistent cycle. IF you notice you are not, that is a HUGE red flag! Huge. Not only is your body's endocrine system shutting down your reproductive organs just to stay alive, NOW- you are leaching from your tissues- literally eating your own muscles and bones for fuel. This means less muscle that results in less power and in turn less speed. AND, less bone nutrition means stress fractures and underdeveloped bones in general since female bone is modeled 90% by age of 20…so important to get in that calcium, vitamin d and k in your young years. Milk is not bad for you!!! So much research shows athletes who drink more milk have far fewer fractures- that seems beyond correlation.
YES HIPS. OK FINE SLOWER TIMES FOR A SEASON IR TWO WHILE OUR BODIES ARE CHANGING.YES TO BONE AND MUSCLE DEVELOPMENT. GET IN THE WEIGHT ROOM NOW!
Truthful messaging to our brains is imperative if we are to continue to foster the unique needs of developing our female athletes in a world full of diet culture, body shaming, and all or nothing thinking.
I’d also like to take a second to confront the horrible communication habit of shaming or passive aggressiveness, gossip, and judging that pervades our cultures misconceptions and sicknesses that affect our young babies.
So, If you do any of the above to yourself or others, I promise you, not only will your performance and athleticism grow stronger, so will your mental health and relationships. Basically, you will finally be in a place where you are so trusting in yourself, your needs, and who you are instead of constantly comparing yourself and judging others- which is really just a coping mechanism for you to falsely feel “Ok” with your life and situation- even if the evidence is showing what you are doing and the way you are thinking isn't really producing long term results.
I can't tell you how many people have talked behind my back about what I do or have not done. Yes it hurts, but at the end of the day, I trust myself. I know I love myself, body, and mind- all parts of it- even spicy Jackie is required at times in their life lol No one knows your story or you. They are just using you to compare themselves. Again, two different humans, lives, and situations. As a coach, would you ever assign the same workout to a freshman that you would to a senior? Would you assign the same long run to a runner who runs 3 times a week versus a runner who runs 80 a week for the last 30 years? Duh, no. SOOOO?!?!?! You get it. Stop doing that ok.
We may believe we need the comfort of food or approval of others in times of stress, sadness, or anxiety. We must be able to identify this and help uproot these beliefs by acknowledging them and replanting the uprooted lies with the truth: your body deserves attention and love.
GET RID OF THOUGHTS AND BEHAVIORS THAT ONLY PRODUCE FALSE BRAVADO AND FAST FLIMSY RESULTS; start getting curious about doing the right thing for long term success- which lies in one word- LOVE. love for yourself (body, soul, and relationship with the world around you). Love for others- even when they are doing something you may not understand. Love for life- by freeing yourself and others with positive content, food, rest, and movement.
Some specific things I noticed and learned:
You need to understand your physiological needs- how much energy do you need each day to not only survive but thrive. Then, spread it out through the day by combining macros + micros. DO NOT GET OBSESSED WITH COUNTING - get educated on how much then go with it!
For instance,
If you notice you can't get full- perhaps you need more protein.
If you notice you feel bloated but your mind wants more food- perhaps you are eating too many vegetables and not enough protein and fat.
If you notice that you feel out of control with sweets- maybe your body is telling you that you are not getting enough simple sugars in your diet to fill up your glycogen stores or your fuel tank to recover for what is to come the next day.
When I get in this tough spot- I get curious and think- what did I miss the mark on- it’s usually too much go go go and not enough rest and or incomplete “buckets” or meals for the practice time I put in that week. (Reach out if you want more on this strategy- we can sit down together and map it out personally for what you like to eat and your lifestyle.)
When you are in a tough spot, don't judge or condemn yourself- just be curious, it's just a day, and do better the next time. That's what this is all about: Grace. Not total behavior modification- Grace in recovery and just keep moving forward with more evidence that the right thing in trusting your body is the ONLY way to long term holistic health and happiness.
Today, I no longer recent how I look, i a ,more muscular than other runners, I am not constantly thinking about what others think about my body, I only care whether or not my body feels good and that I can help her to continue doing what we love to do: run, read, play, and adventure- and eat pizza and nap too! I have developed truths and beliefs I know are true to me and may not apply to you but I trust me. AND oh my gosh, the freedom that comes from trusting myself I know can only come from giving myself the care and love I need and deserve. When I am not doing this, I miss this precious gift that the universe offers only those who are brave enough to reach out, get help and work to recover with grace. I am no longer a slave to the media, others' judgment, or my old belief patterns- I am complete.I am even ok with taking myself out of the circle and situations that are toxic. I know I want to inspire others, but there comes a point when you have to leave a situation- at least for a bit while that circle or person can heal themselves.
“Athletes have a unique disposition, In fact the NCAA, states that one third of collegiate female athletes are at severe risk of developing an eating disorder. This is a complex disease that affects individuals of all ages, genders, and ethnicities.”
If you parent, coach, work with, or are simply a friend of an athlete, awareness is key for recovery and long term success. Our athletes face sociocultural pressures that are related to their performance and body image or shape. An athlete’s attitude toward fuel and or recovery from an eating disorder is greatly influenced by the interactions with friends, teammates, coaches, and family. Be mindful of how you talk, act, and above all- listen and talk! Reach out for more information at jaxtherunner@hotmail.com or visit coachjaxtherunner.com
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