Monday, March 3, 2014

Battling The Man in the Mirror: The Dangers of Body Image

Above are the photos you, presumably, wanted to see. And I showed them to you first in the hopes of grabbing your attention and not losing it. For as long as you’ll let me go on, I hope I’ll have that attention undivided because I’d like to tell you a secret. I don’t look like that. Sure they’re photos of me and fellow model/actress Christie Philips, but neither of us, at this moment or any moment other than right now at the top of this page, look exactly like that. Why’s that? Because those images are photo shopped. Oh, they’re also pictures of us after having gone through make up, been spray tanned, covered in oil, and put in front of a very talented photographer who could make a rock look dynamic, original, and interesting. It’s called manipulating an image of something that is technically unreal and presenting it to your audience as something that is real. Whether that something is good or bad is sometimes hard to discern but, as for today, I like to think it’s good. Because more than I want to talk about fitness, diet, nutrition, chiseled abs, or glistening muscles, I want to talk about something much more important that affects all of us if not at least in some small way. Body image.

They’re all terms I’m sure you’ve heard; obesity, anorexia, bulimia, body dysmorphic disorder, muscle dysmorphia, the list goes on. They’re not good words by any means and all of them carry the weight of society telling us that we, as human beings, are fundamentally flawed. What we are and who we are, on the outside, the way we look, is simply not good enough. Magazines, movies, television, and the rest of society tell us how skinny we should be, how muscular we should be, how you’re not pretty enough and simply not good enough. What much of the world around us is communicating is, at this moment, who you are right now is fat, out of shape, and disgusting. And it’s awful. This is a trend that has been around for many, many years and, sadly, as we continue to promote nearly unobtainable goals as the "easily achievable" standard it seems to be getting worse.

You can’t judge yourself against actors and models because the people in them tend to always be thin, attractive, and well built men and women that make their living out of being, basically, a walking, talking body image. A lot of these brands represent a very small minority of people who are able to make their sole focus looking good. They are paid to live a lifestyle that isn’t practical for just any man or woman, but practical only to those who have copious amounts of free time and a paycheck that supports their continued pursuit of the perfect body.

Chances are that isn’t you.

But a lot of us feel the pressure, day in and day out, to be something we’re not. Whether that applies to our work, our family lives, our friends, or our bodies, there always seems to be a constant force working from the outside trying to get in, to remind you that you’re not perfect and that that’s not okay. You should be perfect. Because that’s what magazine covers and movies suggest.

Well I call bullshit. The purpose of living a fulfilling and rewarding life is to recognize how imperfect you are, and revel in it to a certain degree. To acknowledge your imperfections is to embrace your personal perfection. Who you are to the rest of the world is always going to be imperfect, but who you are to yourself should be perfect because you’re you and there has never been and never will be another you.

But more and more we’re dealing with a rise in eating disorders and body image issues in both women and men. Despite the empowerment that new technology like the internet and social media can provide, there’s always going to be people who look to tear you down and as a result the wheels of progress in ridding the world of societal standards are spinning in place. And it begins with faulty standards. There are two sides to every coin. Just as eating disorders are still on the rise so are obesity rates, and much of how these relate to our body image issues comes from the faulty standard by which we “measure” ourselves. In my opinion it is fundamentally flawed and seemingly designed to set one up for failure. It’s called the BMI or Body Mass Index. Most studies are done utilizing the BMI calculator, which takes your height and weight in order to find where you fall on the chart and is broken down into four components. Underweight, (a BMI of 18.5 and below), Normal weight (18.5 – 24.9), overweight (25 – 29.9), and obese (30 or greater.)

            My BMI is 26.2. Which means, “techinically”, I am over weight. But the word “mass” in the term “body mass index” is more about the total mass you carry around in relation to your height. Granted my BMI is not severely overweight, but because I have a greater amount of muscle mass than the average person, I am considered, by the BMI’s standards, overweight. I am over the arbitrary median.

            When you understand the broad definition and how the BMI works, it becomes more a general tool for the average person who does not have the time or money to put a severe focus on diet and exercise like a professional model or actor would. But because of how general it can be, we've become accustomed to using it as an example of, basically, either how “fat” or how “skinny” we are. A lot of these numbers and terms are wreaking havoc on our body images. What we see when we look in the mirror, how we think other people perceive themselves, etc. And this is equally as toxic as the other side of the coin.

Did you know…

  • 80% of women say the images of others in movies, television, and magazines make them feel insecure
  • 42% of girls through the third grade desire to be thinner
  • 81% of ten year old's are afraid of being fat
  • Because of the average woman’s build versus those chosen as “models”, women’s body image has gone haywire. The average woman is 5’4 and weights 140 lbs. But the average model is 5’11 and weights 117 lbs, making models thinner than 98% of the rest of American women.
  • More than half of teenage girls think they should be on diets
  • 91% of women feel they are unhappy with their bodies
  • 58% of college girls are peer pressured into losing weight and/or dieting
  • Surveys show 30% of women and 20% of men would agree to cosmetic surgery at some point in the future.
  • 4% of girls have induced vomiting to lose weight and 15% have resorted to fasting (or not eating) in order to do so
  • 95% of people with eating disorders are between the ages of 12 and 25.
  • And only 10% of people suffering from an eating disorder will seek professional help.

These numbers should cause outrage. They’re not getting smaller and they’re not going away. And, in addition, they are now on the rise in boys.

  • 3% of boys induce vomiting and 8% are fasting
  • 10 to 15% of people suffering from bulimia or anorexia are male
  • Eating disorders in college men ranges from 4-10%
  • A recent study on a large university campus found that the female-to-male ratio of positive screens for eating disorder symptoms was 3-to-1
  • Over the last few decades, the body image concerns of men have increased from 15% to 43% . These rates are comparable to those found in women.
  • Between 28% and 68% of normal-weight males think they are underweight and desire to increase their muscle mass through diet and exercise
  • Because of gender role conflict and masculine ideals considering seeking help to be a negative, men with eating disorders are less likely to get professional help than women.
  • More and more men and women are now being affected by Muscle dysmorphia, a subtype of body dysmorphic disorder, in which people obsess about being inadequately muscular. This behavior will include spending hours in the gym, squandering excessive amounts of money on ineffectual sports supplements, abnormal eating patterns or even substance abuse.

Again, rather than getting better with time and technology, these issues are still growing and getting worse. And just as I mentioned prior to the above statistics, the flip side of this unfortunate coin is also the rise of obesity in both our Country and the rest of the world.

  • In America, only an average of 31% are considered to be of normal weight, or are even considered “underweight”. 33% are thought to be overweight, a stunning 35% are obese, and 6% of this group is considered extremely obese. This means roughly two thirds of Americans are overweight and one third of them are obese. 3 of 4 men are considered overweight or obese, and both men and women share a similar number for those considered obese, about 36%. (Keep in mind, this specific statistic is likely pulled from a collection of BMIs, so the percentages, in reality, are floating. However, even with a margin of error of only a few percent, these numbers are still staggeringly high.)
  • Since 1960, the amount of those considered obese has doubled, from 13.4% to 35.7%. That’s only in the span of nearly 55 years.
  • Studies show that in children ages 6-11, only half of boys are getting the recommended 60 minutes of physical activity each day, and only 35% of girls of that age are getting the same.
  • For all children, ages 6-11, an average of 42% are getting the required hour of daily physical activity, but for adolescents, ages 12-15, only 8% are getting the same amount of exercise. And all studies reflect that physical activity declines with age.

It’s no doubt that obesity is on the rise in both adults and children. We’re living in a processed, high fat, high carb, high sugar world, where every snacking option available to you is either bad for your health, or tastes bland. Fruits and veggies rarely quench anyone’s sweet tooth or grumbling tummy because they aren’t loaded with artificial ingredients designed to make them taste out of this world. The statistics for junk food put the Obesity epidemic into perspective.

  • Roughly one in four Americans eats fast food every day.
  • Americans spend over 110 billion dollars on fast food every year. This money is enough to end world hunger several times over.
  • McDonald’s alone feeds over 45 million people every day, which is almost more than the entire population of Spain.
  • If you were to eat a big mac, large fires, and a large soda, you’d need to walk, non-stop, for six hours in order to burn off all of its calories.
  • On average, a single meal at a fast food restaurant contains all the calories you will need for an entire day.
  • French Fries are considered the most widely consumed vegetable in America. (Which is saying something considering it ISN’T a vegetable. Technically, botanically, potatoes are vegetables but nutritionally speaking they’re not. They are starches.)
  • Regularly eating fast food more than doubles your chances of developing type 2 diabetes.
  • Junk food is responsible for roughly 35% of the world’s heart attacks.
  • For people who have a Starbucks a day habit, they could save nearly $1,000 a year if they made coffee at home.
  • It’s actually a myth that healthy food costs more than junk food, mostly because these studies are done based on a cost-per-calorie measurement. Healthier foods contain less calories than junk or fast food, which technically means less energy. But considering we’re over eating to begin with and need to be consuming less calories and smaller portion sizes, healthier food is comparable. (But this shouldn't even be an issue to begin with. Junk food created by science costs less than the things your body really craves, things found in nature, not found in your kids’ science fair project.)

We’re dealing with foods whose ingredients lists are in the dozens and dozens, many of which, even those considered “healthy” options like a Nutrigrain Fruit and Yogurt bars, chicken sandwiches, and “Energy” drinks, have more than 25 ingredients, many of which are all artificial. The honors, unsurprisingly, go to KFC (Kentucky Fried Chicken) for having the longest ingredient list on earth contained in their chicken pot pie. It boasts a whopping 100 different ingredients which, to give you an idea of the science fair junk you’re putting into your body, is listed here:

Chicken stock, potatoes (with sodium acid pyrophosphate to protect color), carrots, peas, heavy cream, modified food starch, contains 2 percent or less of wheat flour, salt, chicken fat, dried dairy blend (whey, calcium caseinate), butter (cream, salt), natural chicken flavor with other natural flavors (salt, natural flavoring, maltodextrin, whey powder, nonfat dry milk, chicken fat, ascorbic acid, sesame oil, chicken broth powder), monosodium glutamate, liquid margarine (vegetable oil blend [liquid soybean, hydrogenated cottonseed, hydrogenated soybean], water, vegetable mono and diglycerides, beta carotene), roasted garlic juice flavor (garlic juice, salt, natural flavors), gelatin, chicken pot pie flavor (hydrolyzed corn, soy and wheat gluten protein, salt, vegetable stock [carrot, onion, celery], maltodextrin, flavors, dextrose, chicken broth), sugar, mono and diglycerides, spice, seasoning (soybean oil, oleoresin turmeric, spice extractives), parsley, citric acid, caramel color, yellow 5, enriched flour bleached (wheat flour, niacin, ferrous sulfate, thiamin mononitrate, riboflavin, folic acid), hydrogenated palm kernel oil, water, nonfat milk, maltodextrin, salt, dextrose, sugar, whey, natural flavor, butter, citric acid, dough conditioner, l-cysteine hydrochloride, potassium sorbate and sodium benzoate (preservatives), colored with yellow 5 & red 40. Fresh chicken marinated with: salt, sodium phosphate and monosodium glutamate. Breaded with: Wheat flour, salt, spices, monosodium glutamate, leavening (sodium bicarbonate), garlic powder, natural flavorings, citric acid, maltodextrin, sugar, corn syrup solids, with not more than 2 percent calcium silicate added as an anti caking agent OR Fresh chicken marinated with: Salt, sodium phosphate and monosodium glutamate. Breaded with: Wheat flour, salt, spices, monosodium glutamate, corn starch, leavening (sodium bicarbonate), garlic powder, modified corn starch, spice extractives, citric acid, and 2 percent calcium silicate added as anticaking agent OR Fresh chicken marinated with: Salt, sodium phosphate and monosodium glutamate. Breaded with: Wheat flour, sodium chloride and anticaking agent (tricalcium phosphate), nonfat milk, egg whites, Colonel's Secret Original Recipe Seasoning OR potato starch, sodium phosphate, salt, Breaded with: Wheat flour, sodium chloride and anti-caking agent (tricalcium phosphate), nonfat milk, egg whites, Colonel's Secret Original Recipe Seasoning OR potato starch, sodium phosphate, salt Breaded with: Wheat flour, salt, spices, monosodium glutamate, leavening (sodium bicarbonate), garlic powder, natural flavorings, citric acid, maltodextrin, sugar, corn syrup solids, with not more than 2 percent calcium silicate added as an anticaking agent OR potato starch, sodium phosphate, salt Breaded with: Wheat flour, salt, spices, monosodium glutamate, corn starch, leavening (sodium bicarbonate), garlic powder, modified corn starch, spice extractives, citric acid, and 2 percent calcium silicate added as anticaking agent OR seasoning (salt, monosodium glutamate, garlic powder, spice extractives, onion powder), soy protein concentrate, rice starch and sodium phosphates. Battered with: Water, wheat flour, leavening (sodium acid pyrophosphate, sodium bicarbonate, monocalcium phosphate), salt, dextrose, monosodium glutamate, spice and onion powder. Predusted with: Wheat flour, wheat gluten, salt, dried egg whites, leavening (sodium acid pyrophosphate, sodium bicarbonate), monosodium glutamate, spice and onion powder. Breaded with: Wheat flour, salt, soy flour, leavening (sodium acid pyrophosphate, sodium bicarbonate), monosodium glutamate, spice, nonfat dry milk, onion powder, dextrose, extractives of turmeric and extractives of annatto. Breading set in vegetable oil.

All that is one chicken pot pie. Just one. And  what’s most troubling is that people have no clue, many of them having no care even to learn what they’re putting inside their bodies. It’s simpler to rationalize it down to thinking, “Chicken, vegetables, and crust.” All the while we’re drinking “diet” soda and sprinkling “magic powder” (I’m looking at you Sensa) on our chili dogs and expecting it to help us lose weight.  And a lot of the time, just as we’re led to believe we are imperfect and fat or ugly, we’re simultaneously led to believe that the junk making us overweight in the first place is not so bad for us because the box tells us they’re good for us. A box of Poptarts has a fun little circular label that reads: “Good source of 7 vitamins and minerals.” More like a good source of cake for breakfast. Bill Cosby would be proud.

Most important is that both of these epidemics, eating disorders and body image issues as well as overeating are simply not getting better. They’re getting worse. And it’s all because we’re being fed mixed messages at all times. We’re always reminded of how out of shape we are yet we should be rewarding ourselves on a hot day with a refreshing Coca-Cola. It’s madness. And the true work that goes behind professional models and actors who are in that Super Hero or Spartan shape is unbelievable. As a public we also feel, because society encourages us to, that eating generally well and working out for 45 minutes to an hour per day at moderate intensity is enough to get us looking like Hugh Jackman or Jennifer Aniston. Even beyond the knowledge that how these images are altered is the unwritten truth of everything else that goes in to creating the body society thinks you should have. It’s not a walk in the park folks, it’s a lot of dieting, blood, sweat, and tears, and supplementing to generate a result that’s then repackaged and marketed as something like, “SIX PACK ABS IN 30 DAYS GUARANTEED!” Which is an absolute fallacy.

My goal in all of this is that I want us to put our focus on being healthy and fit, not on being skinny and shredded. Strong is the new skinny, so when I say fit I mean putting your heart to work every day in order to take care of it and prevent disease, to get you to a body fat percentage that means you are taking care of yourself, that’s you’re not obese but also not stick thin. We like to say, “define normal”, but to a large degree there actually is a norm for our bodies, and that norm is healthy and functional, not abused or deprived.

So finally, let’s get back to the photos at the top of the page. I’d like to get to the nitty gritty of what it truly takes for the average person (a 26 year old male in my case) to get into the shape society wants you to believe you can have if you just eat more salad and step on the treadmill for a half hour a day.  I decided to take on this project as a means of showing people how, literally, impossible it is for any human being on the planet Earth to look the way society pretends some do and we should. That shredded photo of Hugh Jackman as Wolverine? Lighting, makeup, and photo shop. That flawless ad for makeup starring Halle Berry or Jennifer Lopez? Lighting, makeup, and post production. The most important thing to remember is that what people are pitching to you isn’t even how these individuals look in their regular day to day. Just like me. I became involved in fitness as a hobby and now as a passion just over three years ago. I’m 26 today. When it started it was for the inevitable reasons. I wanted six pack abs and to look like a stud. Big arms, broad back, wide chest, big calves, you name it. I wanted it for the reason most people do, and we shouldn’t deny it, to turn heads. It’s, as are so many things in our lives, a body image issue. Who you are here and now is not who you want to be. Who you want to be is Hugh Jackman or Halle Berry or Jennifer Lopez. But we’re not taking into account that even those people aren’t truly “those” people without the aid of some movie magic, a strict diet, and a hell of a lot of exercise.

I want to expose a lot of the myths behind what goes into a magazine photo shoot. When you flip through most magazines or TV channels what you’re seeing is the end result of a lot of time and money. Do these celebrities work very hard in order to be in the shape that they are? You bet they do. And I think it’s commendable. Though it should be known that the finished product goes beyond their hard work, meaning the final image presented to the viewer is one that is unreal. And I think celebrities, and many of them are open about it, have a responsibility to make known that in the off season, when not filming for getting ripped for a certain part or shoot, they eat and behave just like we do.

 So to be as much of a walking, talking example as I could I wanted to put myself through what was about half of a bodybuilders contest prep. I was already in good shape beforehand but, in order to get as lean as possible within 8 weeks, I drastically altered my diet and consumed things I wouldn't normally, as well as upping my daily exercise. This is the truth about me, about those photos, and about most of the things that flood your mind day in and day out that feed the body image issues all of us are already dealing with. And it’s a hard one.

For 8 weeks I cut out all forms of carbohydrates. Aside from my weekly cheat meal I eliminated alcohol, sweets, and all types of “junk food”. I was eating, primarily, lean proteins (chicken, turkey, pork, fish, red meat), steamed vegetables, one piece of fruit per day, and one protein shake post workout. I ate 5 to 6 times a day and meals usually went as follows:

  • Breakfast: Chicken breast and serving of mixed nuts
  • Mid Morning Meal: Steamed veggies and low carb greek yogurt
  • Lunch: Post workout shake – whey protein, one banana, 2 tbsp peanut butter, almond milk, and ice
  • Mid Afternoon Meal:  All veggie salad and dressing
  • Dinner: Lean protein and serving of veggies
  • Late night: 2 tbsp peanut butter
  • Drinking 1 gallon of water a day and 2 gallons a day in the week leading up to the shoot

And that was that. To a larger degree it was the paleo diet save for the fact that I was eating peanuts. (Which are technically legumes and not nuts.)

Keep in mind this drastic cutting type diet had been done after I’d worked through a bulking phase in which you consume more calories than your body requires in order to drastically build muscle size. During a “bulking” season (primarily November through February), I was consuming between 3,500 – 5,000 calories a day. A lot of that came from Mass Gainer shakes, 4 scoops of which provide well over 600 calories, massive amounts of peanut butter, bananas, meats, etc. and I often ended every night with desert, usually ice cream.

Now, here’s the real secret. On top of this, I was taking supplements. And I’m not talking just a multivitamin and some emergen-c. I mean I was taking SUPPLEMENTS and lots of them. And no, they were not steroids, but stacking all of the supplements I was had an incredibly negative effect on my body probably not unlike banned substances. Was I overjoyed to take them all? No. But I wanted to replicate what someone would likely take (a male in my case) in order to get into the magazine or the contest shape society leads us to believe we can all achieve with a better diet and a little exercise. I wanted to go to the extreme so when it came time to writing about it I could do so from personal experience.

My supplements were as follows, daily:

  • Men’s Multivitamin
  • B-Vitamin Complex
  • Fish Oil
  • Pre-Workout supplement containing creatine (and many other ingredients such as (Arginine Alpha-Ketoglutarate, Creatine Monohydrate, Beta Alanine (CarnoSyn®), Caffeine, 1,3-Dimethylamylamine HCL, Schisandra Chinensis (Berry) Extract (Standardized For Schizandrol A))
  • An Intra-Workout supplement consisting primarily of BCAA’s (Branch Chain Amino Acids) made up mostly of Vitamin C, Vitamin E, Calcium, Phosphorus, Magnesium, Chloride, Sodium, Potassium, L-Leucine L-Isoleucine, L-Valine, Coconut (Cocos Nucifera) Water Powder, Calcium, Magnesium, Chloride, Citric Acid, Natural and Artificial Flavors, Calcium Silicate, Sucralose, Red Beet Juice Powder (for color), Acesulfame Potassium.
  • Additional Creatine Monohydrate in my post workout shake
  • Whey Protein Power
  • Fat Burners (Muscle Pharm’s Shred Matrix, something similar to what Hydroxycut is.) Niacin, Biotin, Pantothenic Acid, Magnesium, Zinc , Chromium,
  • Guarana Seed Extract (Paullinia Cupana) (22% Caffeine), Caffeine Anhydrous (150 Mg), Green Tea Extract (40% EGCG) (Camellia Sinensis)(Leaf), Suma Extract (20:1)(Pfaffia Paniculata)(Root), Saw Palmetto (Serenoa Repens)(Berry), Yerba Mate (Ilex Paraguariensis)(Leaf), Fo-Ti (Polygonum Multiflorum)(Root), Eleuthero (Eleutherococcus Senticosus)(Root), Cayenne 40,000 HU/g (Capsicum Annum)(Pepper), Yohimbine HCL, Glucomannan (Amorphophallus Konjac)(Root), Guar Gum, Alpha Lipoic Acid, Gymnema Sylvestre (Leaf), Banaba Extract (1% Corosolic Acid)(Lagerstroemia Speciosa)(Leaf), D-Biotin, Calcium Malate, White Kidney Bean (Phaseolous Vulgaris)(Bean), Chromium (Chelate), Turmeric (Standardized For Curcuminoids)(Curcuma Longa)(Root/rhizome), Panax Ginseng Root, 5-HTP (Griffonia Simplicifolia)(Seed), Echinacea Angustifolia (Root), Garlic, Wood Betony (Betonica Officinalis)(Herb), Astragalus (Astragalus Membranaceus)(Root), Pyroglutamic Acid, Papain, Uva Ursi (Arctostaphylos Uva-Ursi)(Leaf)(Contains Arbutin, Methyl-Arbutin), Dandelion (Taraxacum Officinale)(Root) Extract 20:1 (Contains Taraxol &Taraxerol), Potassium Aspartate, DigeSEB® (Amylases, Protease Blend [I, II And III], Lipase, Lactase, HemiSEB® Cellulase, Maltase, Invertase, Bromelain, Peptizyme SP®, Papain And Alpha-Galactosidase), Ginger (Zingiber Officinale)(Root), Fennel (Foeniculum Vulgare)(Seed), Almond Oil Powder, Dulse (Palmaria Palmata)(Algae), Alfalfa (Medicago Sativa)(Leaf), Chlorella, Artichoke (Cynara Cardunculus)(Leaf), Irish Moss Red Algae (Chondrus Crispus)(Algae), Wild Mexican Yam (Dioscorea Villosa)(Root), Apple Pectin, Kelp, Bromelain, Rutin NF

  • Diuretics (in the final days leading up to the photo shoot) which facilitate in flushing your body of excess water and can be dangerous as they can often lead to dehydration.

So, not only was all this terribly expensive but it also wreaked havoc on my body, eliminated my sex drive, and made me sluggish and tired around about 3:00 PM each day. I was consuming tremendous amounts of caffeine, creatine, and stimulants found in both the pre-workout supplements and also in the fat burners. The thermogenic supplements of the fat burner gave me an irregular heart rate that made me worry. My body was, for 8 weeks, essentially redlining.

On top of all this my workouts were lasting between two and three hours daily, five times a week. Many times I would be working out twice a day in order to get in the requisite stuff. So needless to say, come dinner time and sundown each day, I was done. But hey, look at those photos of me. I sure look good don’t I? All shredded, and buff, and handsome?

            But that’s not who I am. If I were shirtless near you today, I’d just look like I was in “okay” shape. Because it’s important to remember that those key words, “shredded”, “buff”, “handsome”, “ripped”, etc. that magazines scream out at you from the shelves every time you’re in the grocery store are like the colors of McDonald’s advertising. They’re designed and tested and proven to get the desired result, selling their product. And we keep buying it. They keep telling us how imperfect we are and we keep trusting them and it’s killing us on both sides of the spectrum. We’re either not eating enough or we’re eating too much.

The biggest part of the secret here is the photos below are ones we took, as part of my experiment, about 5 minutes before the photos at the top. The difference? No makeup. No interesting camera angles, no special lighting, and no flexing, just me hanging out being me. So knowing all that, the following photos are entirely natural and the true result of 8 weeks of incredibly hard work and supplement usage.


And my counterpart, Christie, thankfully was not on the same regimen as I was. We're very different, obviously, and it should be a perfect example that diet and exercise is often different strokes for different folks. Find what you like, what works for you, and stick to it. She has an extensive background in martial arts with a third degree black belt in Karate and a brown belt in Brazilian Jiu Jitsu. She says she prefers staying in shape by having fun, not by doing typical workouts. She water skis almost every weekend, hikes, dances, zumbas, does yoga, plays racquetball, and is a former American Gladiator when it made its TV comeback a few years ago. (Exactly.) 
                Her diet is a miracle. She never eats the same thing two days in a row and believes in calorie confusion, so her daily intake ranges between 2,500 and 5,000 calories which is, depending on what her activities are, how much she burns in a day. She says she's in the minority of people who's always had a high metabolism and pretty much each whatever she wants. Her body responds more to carbs and fruits than it does to protein and vegetables. She's a great example of someone's body being entirely different than mine or yours, which should encourage us to learn more about our bodies and what works for us. But mostly I'm going to chalk it up to her epic fitness background and the fact that she's the only woman in her Brazilian Jiu Jitsu class which she says if she does more than three times a week she ends up looking like the incredible Hulk. Needless to say she's a hard worker who's been a fitness role model her entire life, especially considering she's never let her weight fluctuate more than 5 pounds and has weighed the same, except when pregnant, for 25 years. She's a dedicated, take no prisoners, shining example of what hard work really looks and sounds like.


And what do you have? A normal looking guy and gal. Granted I’m a little bigger than most and Christie is quite obviously in great shape, but this comes from our exercise regimens and diets. But do we look the way someone on the cover of a magazine does? If you passed by us in a public park would you think, “Good Lord it’s the Wolverine and Red Sonja!” I don't think so. What you see with Christie is what years of unending hard work looks like and for me, I'm happy to be the example of what hard work looks like but also someone who has been utilizing extensive supplements. For someone like me, if I want to look the way I thought I was supposed to, I have to be taking all the junk I was.

But this is how all of that looks without movie magic. If all magazines, movies and TV had their actors and actresses looking like this would you feel so ashamed of yourself? Because many times that’s how it seems they're making you feel; that you should be ashamed for looking the way you do and not looking impossibly perfect. And to give greater context, here are the final images, as seen above, shown side by side with the originals. Keep in mind make up is part of them at this point in the shoot, so highlighting the muscles is apparent, but one has had photoshop work while the other has not.

Well no one looks perfect. Not any celebrity on earth, not you, and certainly not me. And the proof is right here in this post. Most men and women believe it’s possible to train and diet enough so that they can look skinny, toned, and/or shredded at a moments notice. That you could throw your shirt off and walk around looking like these two.

That's Greg Plitt and Jamie Eason, two spokespeople and fitness gurus who I know for a fact work incredibly hard and take amazing care of themselves. I begrudge neither of them a single ounce of who they are and what they do and I look to both of them for guidance in my pursuit of fitness. But I'm encouraged to remind you that they are not you and they are not me and unless you dream of being a fitness model, they are not who you should be measuring yourself against. These are not "average" people who spent an hour in the gym each day and ate generally well. They are precise, trained, professional athletes and models who do this for a living. They are the extreme minority.

So I'm here to tell you to stop judging yourself against impossible standards. I’m here to tell you that, whatever it is that you want out of fitness or your nutrition, to do it for the right reasons, that no matter how hard you try you’ll never look the way society tells you, you can and should. It is impossible. You cannot do it. No one can. Even after the rigorous exercise routines and the strict diets it still requires technology to make you look that way. And even for bodybuilders, models, and actors, maintaining such a dangerous diet or supplement and exercise regimen in the long term can be incredibly dangerous to your health.

Eating disorders are a very serious problem. Obesity is a very serious problem. It seems that in a day and age in which technology and communication should be pushing to make these problems better it isn't doing a thing. They’re only getting worse. And all of it ties back to that one thing that all of us deal with; body image. And I’d be a liar to say I don’t suffer from degrees of muscle dysmorphia. I want to open up with you all as much as I can to show you that, to different degrees, we’re all dealing with our own body image, for better or for worse. I can tell you that when I wake up in the morning and do my stereotypical flex in the bathroom mirror (because face it, we all do it) I’m not happy with what I see. There’s always some small problem. A group of muscles is not as defined as it “should” be, as big as it “should” be, the abs are not as defined as they “should” be, you’re not as toned or shredded as you “should” be. And truth be told, it’s all bullshit, because who you “should” be is not who society tells you. Who you should be is who you are.

            If you or someone you know is having trouble with any of the issues we’ve discussed above then be there for them, support them, and aid them in seeking help. No one on this planet can do the extensive damage to you that we are capable of doing to ourselves. And that’s all based out of how we see ourselves, our body image, and much of that is now a byproduct of how society tells us we should look, think, and feel. In order to make money they need not only your allegiance to their brand but they also need you to feel you are not good enough and only they can help you feel better. And all of it is untrue. You are good enough. But it takes support from friends and family to get you to believe it.

            I want you to fight back against societal constraints. I want you not to take”no” for an answer. I want you to believe you ARE good enough. I want you to take care of your mind and body. But most of all I want you to believe in yourself. This can be a dangerous world to live in but only if we let it. That’s because we convince ourselves it’s us against them, that we’re alone, that the empathy and sympathy of others isn't good enough. But please, don’t shut us out. We’re here to help because, on some level, we all deal with the same issues to greater or lesser degrees.

           If you just need a person to talk to about this, help or friendly advice on your diets or workouts, or someone to open up to (anonymously even) to find a way to stop the pressures of society, to make a change and start believing in yourself, in who you are and what you’re capable of, please contact me. You can do it right here through this blog. But you’ve got to be willing to reject the image you currently carry of yourself because even though, at this moment, you and I don’t know each other I can tell you with 100% certainty that you are designed to be an incredible person. You might not feel that way right now but I promise you, I promise you, you will. You’ve just got to reach out and ask for help. Don’t let yourself just be another unfortunate statistic. Be who you were meant to be.

                                                                                               With All the Love I Can Give,
                                                                                                                       Will Sterling

Photography and post production by Jessica Verma.
Makeup by Olivia Horbath.
Models: Christie Philips and William Sterling.



  1. Amazing research and insight. Thank you.

  2. Really excellent essay, Will! I've been trying to 'watch what I eat' as of late and it's nothing short of shocking the more I read labels. You have great insight here that I needed to read -- and I'll hazard that other people need to hear too. I think we need to get you on a Ted talk or something!

  3. Will I found you! Thanks for pointing me to your blog today at the gym. Ill check it out.

  4. I hope that other readers will also experience how I feel after reading your article. I feel very grateful that I read this. It is very helpful and very informative and I really learned a lot from it. medicine shoppe franchise opportunity