Our Multitasking Addiction: Is "Efficiency" Failing You?

As I DO NOTHING (yikes) for the third sick day in a row, I'm considering how peak 2000s efficiency culture has ruined us. This blog post could go in so many different directions, but for now let's just sit with examining the relationship between training and fueling.

Counter to what we've been led to believe, exercise doesn't do a substantial thing for weight loss. There, I said it. The kicker? That's ok!

Many of us age 35+ humans (mostly women) have been well conditioned by 1990s-early 00s big wellness brands and franchises who leaned in to take our money, promising their format "torched the most calories". The pitch was simple: show up, destroy yourself for an hour, walk out virtuous—one step closer to the ideal body.

I'd like to think we know better now, but the notion that we can unlock weight loss by doing abudant cardio-based exercise while on a supremely restrictive daily calorie goal lingers, and it's harmful. Check out the recent Washington Post article if you want a broad sketch on this idea, but essentially by focusing your workouts on weight loss you're leaving strength gains on the table, and choosing an ineffective way to change your body mass (even if that's your ultimate goal).

I spent my late twenties/early thirties in a boxing obsession, constantly looking at my Apple Watch to value my workouts by "calorie burn" while eating scarily small quantities of food to drop weight quickly... always with the excuse of an upcoming fight or keeping "fight weight". I was thrilled when I pressed 'end workout' and saw my watch displaying some quadruple digit number of calories burned—done and dusted, my morning's work. I simultaneously knew that this was harmful and somehow still managed to enable myself by glorifying living in fight camp mode, furthering disordered eating, amenorrhea, hair loss, absurdly high cortisol in my labs, headaches, constant back pain, brain fog and an entire laundry list of problems. I had a much smaller body, but everything hurt, I was constantly tired, and my literal basic physical functioning did not, well, function.

The worst part was that I knew better. I've been working in gyms since I was a teen, beyond my CPT I have two degrees and multiple certifications in various types of movement and have been teaching folks how to dance, move, and train for my entire career, and yet every time anyone praised my obsessive work ethic at the gym, or gave the ol'"you look great, drop the routine", that quick dopamine hit, letting me live in my delusion.

Besides the faulty philosophy, another point here is that what felt like the most "effective" workout, in a era that values extremes and multitasking, actually cost me dozens of hours a week, in addition to leaving me feeling physically less-than.

I inhabit a larger body now—my choice at this moment in time—and I am experiencing no chronic pain with less injuries, and am stronger and more capable than I have been in my adult life. I train about half the time I was training in my obsessive cardio era, while still maintaining the ability to consistently crank out a 1:45 500M row in my socks (though let's be real I don't enjoy it).

This is a lot.

So, what do we know?

1. Bodies need strength training.

2. Bodies need cardiovascular training.

3. Bodies can also really use mobility/stretching/flexibility.

4. If you want to drop or add pounds, adjust your nutrition and habits, not your workouts.

What can we do?

GET YOURSELF A DIET-EXERCISE DIVORCE. Stop multitasking. Stop thinking these two things accomplish the same goal. You deserve it.

Better yet, save your multitasking to make mundane things more enjoyable like watching trash tv while folding laundry (ew, I'm sorry).

1) Strength train regularly to improve your strength, bone density, and longevity. Recognize that your cardio is a separate endeavor.

First step, learn what strength training is.

• If you're assessing the value of your workout by "calories burned" stats on your fitness tracker you're not doing strength training.

• HIIT is (usually) not strength training.

• If you're taking martial arts/combat sports, spinning, aerobics, cardio-based group ex (etc) you're not strength training. Even if you're popping into some squats and the occasional strength-appearing exercise. Even if things feel muscularly challenging. Even if you are grabbing the 2# weights underneath your Peloton seat.

If you're gasping for breath in a workout, you're likely doing conditioning. Which is also good. A lot of folks are out there, however, thinking they're strength training or perhaps discovering a one-stop-shop Holy Grail for their fitness needs, when they're really just working their cardiovascular system instead of challenging their muscles, tendons, ligaments, and joints.

If you've made it this far and you're getting nervous about how your HIIT classes might be doing you dirty in the strength department, don't panic. Most of us don't have the number of hours in a week to tackle everything, so you just need to audit what your routine looks like and re-prioritize what you want to work on.

Talk to a trainer.

This IS NOT an AI bot, nor should it be your sport-specific coach or group exercise instructor or "wellness coach" (unless they're also a trainer), and obviously it's not your fitness enthusiast friend, your prescriber, your neighbor's kid that did a physique comp once... even your PCP.

A trainer IS someone who is certified specifically in strength and conditioning (look for the letters CPT or CSCS or CFSC for starters) and ideally constantly educates themself and matches your vibe. While 1:1 work is a great self-investment, it is expensive. If you can't afford to work with a trainer regularly, many of us will consult or write custom home plans, or can point you to group settings that align with your goals.

After you get that advice, follow it as consistently as you can. Your best headspace strategy paints exercise as lifestyle. Work out primarily because it will keep you moving through the entirety of your life. One of my favorite whys I've heard at the Lab was someone taking class to "get out of a low beach chair" for as many years as they could. Hell yeah. If you like to do Big Impressive Things, set your sights on that unassisted pull up or squatting above your bodyweight, but remember that these things take months and years of dedicated strategic work—there is no Instagram magic to get you there in two weeks.

2) Eat primarily to fuel your body and your functioning. This is where you can address changing body size.

Educate yourself on the basics. Set yourself some smart protein and fiber and hydration goals. Realize that it's ok to enjoy food, it's ok to change size in either direction. Do your best every day, and accept that your best will vary from day to day.

(IMO chill on frequent sugar and booze, because neither makes you feel good long term, but you do you.)

If you're struggling, chat with a registered dietitian to make the change you want to see—not a trainer or a coach. Trainers can share opinions and do some basic nutrition education and goal setting, but we typically aren't certified or insured to prescribe diet plans.

Some annoying news:

• It's really hard to build muscle in a calorie deficit. (Is the influencer telling you this is possible/easy selling you something? See my last post...)

• Body recomposition isn't actually weight loss.

• Changing the size of your body is another place where we need to stop multitasking, and why you see some types of athletes do separate bulk and cut cycles.

• Just as bodies come in a wide variety of heights, they also come in a huge range of shapes and sizes. You can choose your own goals here, but if you're struggling against your genetics and you're otherwise healthy, try to remember body diversity is normal and good.

This is the part where I've rambled at you for several minutes, and I worry I've drowned you in words.

If you take away anything from this blog post, I think I'd hope it's that you are worth not multitasking your wellness goals, and you deserve the space to do all these things thoughtfully and separately.

You’re worth a thoughtful strength program that keeps your body capable for decades.

You’re worth conditioning that supports heart health and endurance.

You’re worth movement purely for enjoyment.

And you’re worth nourishment—for energy, for health, and for pleasure.

If you really need to multitask, I recommend folding socks during episode 10 of this season’s Love Is Blind. They’re perfect for rage-throwing when bundled.

xoxo Gossip Girl (aka me, separating my cardio from my strength training, trying to fuel my chaotic life, and trying to keep a healthy perspective on all of it.)