You are listening to Burnt Toast. I'm Virginia Sole Smith. Today my conversation is with Keri Harvey.
Keri is an NASM certified personal trainer and a pain-free performance specialist specializing in beginner strength. She's a part owner of Form Fitness Brooklyn and has recently gotten into powerlifting. She just competed in her first sanctioned meet and won first place in her weight class.
Keri began her career in personal training after her own fitness journey transformed from aesthetic focused to working on feeling strong and capable in everyday life, a very Burnt Toast trajectory. Her training style involves feeling less focused on the number on the scale and more on how people feel. She's a firm believer in setting performance-related goals, such as feeling less winded after the dreaded subway station steps. Keri was featured as one of Self magazine’s Everyday Athletes and collaborated as a fitness expert in Shape, Self, Livestrong, and Women’s Health magazines. Her ultimate goal is to help cultivate an inclusive and welcoming environment in the gym, and for all of her clients to leave each session feeling strong and powerful.
Keri is hosting a pop-up strength class called Strong on Purpose in Houston, Texas on April 11th.
Keri joined me to chat about her relationship to fitness and movement, getting stitched by toxic gym bros on TikTok, misconceptions about fat personal trainers and so much more. We've also got answers to some of your listener questions. This is a great episode. I think you're going to get so much out of it.
Here is Keri.
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Episode 240 Transcript
Virginia
We are really big fans of yours here at Burnt Toast. For anyone who doesn't already follow you on Instagram or TikTok, why don't you just tell us a little bit about yourself, your work and your relationship with fitness and movement?
Keri
I am a certified personal trainer. I currently am a part owner at a gym called Form Fitness Brooklyn, which is a personal training studio. The reason that I'm here and the reason that I exist in this field is because there's not a lot of body diversity in the fitness industry. I wanted to be a part of helping other people feel seen.
I live in a larger body and I show up every day in this body and do a lot of really cool things with it because I want to and because I want other people to feel like they can, as well. My relationship with fitness is one of exploration, being curious about what I can do and trying to approach it from a viewpoint of being balanced in acknowledging the fact that no one is ever at one hundred percent.
I'm trying to make sure that I don't stress myself out too much trying to be perfect and just focusing on showing up as me and seeing what I can do. It has done wonders for my mental health and my physical health, because I'm showing up consistently.
Virginia
I love that. I was just watching a reel you did about working out with a migraine, which as a fellow migraine girlie, I found deeply relatable. That feeling of, This isn't going to be the best, but it's probably going to make me feel a little bit better. And I'm annoyed about it, but I'm here anyway.
Immediately, I'm like, Why don't I live in Brooklyn so I can come to your gym? We need more body diversity. We need more of this whole ethos in the fitness space, for sure.
Keri
Absolutely.
Virginia
If I remember correctly, you went viral on TikTok. Some gym bro ... Oh, the gym bros of TikTok. I could do a whole podcast just on that, but we'll move on. A gym bro stitched you as an example of who not to hire as a fitness trainer - sorry, I can't even say that without laughing - then another less gym bro stitched him and schooled him on anti-fat bias. Then you made a response video. Am I remembering that narrative correctly?
Keri
That's absolutely how it went.
Virginia
How did you feel about all of that? Did you feel supported in that moment by the other guy's response?
Keri
That's such a loaded question. I did feel supported, and at the same time, it is a little strange having people stitch your videos, whether it's to be positive or negative, and not reach out and tell you that they're doing it.
Virginia
That feels like an etiquette breach, for sure.
Keri
It feels like people are talking about you behind your back, whether it's positive or negative. So that was a little bit weird. However, I did feel supported in knowing that there are people in this industry who are not poisoned by the idea that the way someone's body looks tells you about them as a person, or that there is something wrong with the way that someone's body looks.
One person who stitched my video and had positive things to say, his statement really stuck with me. He said that 'The world is really big and there are people with all kinds of goals. And so Keri may be right for someone, even if she's not right for you.' I've really taken that with me because that's the truth.
Everyone has different goals fitness-wise, and you should have your own personal goals. But the world is very big and just because one trainer is not right for you doesn't mean they're not right for someone else and vice versa.
Virginia
I've been on the receiving end of some gym bro critiques. I always think, Sir, I'm not for you. You are not for me. Why are you spending your time on this? How much am I bugging you just by existing that you needed to spend this time to make this video?
I'm not going to lie, there's something a little satisfying about the idea that I'm not thinking about him at all, but he is so annoyed he has to make a video about us. That feels like a little bit of a win maybe.
Keri
Absolutely. I always think about like the fact that they're raising their blood pressure arguing with their phone because I'm not wasting my time arguing back.
Virginia
And you know they're so careful with their macros and everything, and yet to risk it.
Keri
Don't risk it. You're going to pass out. You should calm down.
Virginia
We love your content. You make really great videos. I used to do a lot of video making. I took a long break from it. Getting back in the game is not easy. There is a lot of work that goes into making Instagram content and TikTok content. I don't think people understand that.
I wonder how you think about the importance of showing yourself working out in a gym because that representation, like you were saying, matters so much.
Keri
I am very, I think the word that I want to use here is purposeful, about the way I show up in the gym and the way I show myself on social media inside of a gym.
Because I have Form Fitness, I don't have to go to a big box gym and workout. However, I do - one, because I like to get out of the space. And two, because I want to know what it's like for my client who's like, 'Listen, I'm really nervous about walking into this gym because I don't know what that's like if I'm just in this small room where I know that everyone views fitness and bodies the way that I do.'
I walk into spaces that make me uncomfortable so that I can feel what my clients feel. Then when I'm filming content, I'm also really not worried about "Can you see my belly outline?" "Is my arm fat hanging out of the bra behind me?" Because that's just bodies. They move and jiggle because you are moving. That's how that works.
I really try to make sure that when I'm posting online, I'm showing you that too because not a single person stops me in the gym and says, "Hey, your belly." No one would ever do that, and I want you to know that.
Virginia
It's a lot like going to a public swimming pool in the summer and being like, Oh wait, it's just bodies. Everything we see online about getting in a swimsuit is actually bullshit because everyone's here just to cool off.
Keri
The more that I have found freedom in that, the more I realize bodies are so beautiful because they're different. That's what makes them so beautiful. Why would I be worried about looking like someone else? There's so much beauty in my body.
The other thing that I was going to say about filming at the gym is my consistent showing up there has helped me make friends with people who don't look anything like me and have different goals than me. I posted a video about that a little while after the internet trolls started coming, about the fact that the people on the internet are not the same people who are inside the gym. The ones who are doing the work, who are showing up every day - they don't think anything like those trolls on the internet.
I have a lot of really cool relationships with people who look nothing like me and have different goals than me, but we're there and we're working hard. You can work on your stuff. I'm going to work on my stuff and no one is rude or nasty in any way. The gym can be a safe place and I want people to see that.
Virginia
I really need to hear this. I am a longtime home weightlifter and I definitely am getting to the point where the amount of weights I would need to buy at home is like, you know, the math is starting to not math.
As a fat woman, I have a lot of gym fear. As a formerly very un-athletic child, all my physical education trauma kicks in. It's so real. I have had some not great experiences in gyms, although as we're talking about this, I'm realizing I've had those experiences fat and I've had them thin. Some of it is just being a woman in a male-dominated space. Anyone listening who feels similarly terrified of the gym, I really get it. It's so real.
What you're saying is really helpful.
Keri
I'm glad. At the end of the day, just walking outside, unfortunately we encounter some characters, but I think that when you feel comfortable in a space because you know that you belong there, you're able to focus on you. For the most part, that's what everybody else in the gym is doing, too.
If they're not, then that's a huge issue that has absolutely nothing to do with you. But if you are able to show up enough times to start feeling a little more comfortable there, then you won't be as worried about what other people around you are thinking, because nine times out of 10, they're only thinking, 'How many reps did I just do?' and 'Is my form right?'
Virginia
'When do I have to leave to pick up my kid?' It's so true.
It is the deep irony of fatphobia that all the trolls are like, 'We're so concerned for your health, we're so concerned for your health.' And yet also fat people are made to feel uncomfortable in health-promoting spaces. Which is it guys?
Keri
I had that happen literally today. I opened my Instagram and someone had commented on a video, "You're saying this is your favorite workout, but you're still fat."
Yes. This is the body I live in. And yes this is my favorite workout. You literally just repeated what I said to you.
But that's the thing, right? You're complaining that I'm not moving my body, and yet I'm showing you that I am.
Virginia
Literally right in front of you. It's just a reminder yet again that you'll never get anywhere with internet trolls, and that's not who we do any of this for.
Keri
Absolutely. That's right.
Virginia
On a related note to just all the things you are doing in the gym, I think thin people don't always realize, but fat people are very strong. I feel like often people would look at me and not realize how strong I am, but I can carry the 20 pound bag of cat litter down the stairs to the basement. I can carry my third grader up to bed, which is a real accomplishment at this point.
What other misconceptions do you find people have about what fat people can and can't do, especially in fitness spaces?
Keri
In general, there's a lot of people with the idea that fat people just aren't athletic, don't have the ability to be athletic. I'm in the same boat as you. I did not grow up as an athletic kid. I did whatever I could to avoid P.E.
When we look at sports, and even the Olympics, when we see all of these bodies, some are fat bodies, some are smaller bodies, and they're all able to do all these amazing things. It's a reminder that the size of someone's body has nothing to do with their abilities. I think there are a lot of people who still don't realize that.
Virginia
I think gracefulness is another one. People don't think fat people can be graceful in the same way or coordinated in the same way. Something I've really appreciated about your content is I think you move really gracefully. I think it's a narrative that we're sometimes in our heads about, especially forms of fitness that require faster movements or things along those lines.
Keri
I'm thinking about jumping right now. That's a big one.
Virginia
People have a lot of fear of jumping.
Keri
Absolutely. And, you know, there are people in all sizes of bodies who experience joint pain. That's a thing that no one is exempt from. However, I think that when you learn what things your body likes and what things it doesn't, that's great because there are some forms of movement that you may choose to not participate in. I never want anyone to just assume that they can't do certain things. You don't know until you try. When you try, you also need to be able to learn how to scale up, scale back and figure out what feels right.
Virginia
You have a great reel about making child's pose work in a bigger body. Sometimes this assumption of, 'I can't do this type of movement.' It's like, 'Well, maybe that's because you've only seen a thin body do it.' Actually, you totally can. It just looks different for your body.
Keri
I love being the first person to show someone that a squat can be wider if you need some room for your belly because it's always such a light bulb moment. I'm sure it was the same for me when I first was starting out, but then when I actually widened my stance and was able to sit into it, it was like, Ah. It was amazing.
Virginia
It feels so good.
Keri
The realization that there's nothing wrong with your body. You just need to adjust.
Virginia
On the flip side, what you were just saying about joint pain is making me think how sometimes we assume body size is the reason we won't be good at something. It's actually nothing to do with the body size. You're stiff, but thin people are also stiff. There are other examples of that too, right?
Keri
Absolutely. A lot of us are sitting at a desk all day long. We're hunched over a computer, hunched over our phone. All of these things create stiffness. All of these things result in maybe a little bit of joint pain for some people.
There's also the genetic side of things and medications. This has nothing to do with the size of your body. It's depends on the person type of situation.
Virginia
That's really helpful for people to keep in mind.
We're going to get into some listener questions, but before we do, I want to make sure we talk a little bit about rest, both literally and figuratively. Obviously, your body needs rest in between workouts, but in the world, especially right now, our hearts need rest, like we need rest. What is your relationship to rest like right now?
Keri
I do not play about my rest. As someone in a field where I'm constantly people-facing and every hour that I spend with my clients is one where I want to know what's going on with you, I want to be there for you both in the workout and also just in life in general, so I feel like I'm giving a lot. I'm happy to do it, but I also need a moment to refill the cup.
I don't play about my sleep. I am asleep at about the same time every night. If there are times when I feel like I need to take more time for myself, I need a slower morning or I need to cancel some plans with a friend because I really need to be by myself, I do those things. I honor those things because I know that if my body is saying it, it probably means that it's been feeling that way for a little while, and now here's the little alert.
Virginia
It's so important to listen to those alerts and give ourselves permission. I have a 7th grader and we're getting to those years in school where the schedule is getting really busy with play rehearsal and activities. She came home yesterday after a super long day. I know she'd had a test she wasn't quite ready for, she'd had rehearsal and I just looked at her and asked, "Do you want dinner on a tray in your room in your bed so you don't have to talk to anyone right now?" And she was like, "Oh my God, yes." And I was like, yeah, you need like no people time. You need total chill time for an hour and we'll see you in a bit.
Not that like my parents wouldn't have done that for me, but I just thought I like that I'm showing her, You pushed hard today. You didn't feel like going to school in the morning. You got there, you did the test, you did the stuff, but then you come home and you get to really prioritize rest as well.
Keri
I want to circle back to what we were talking about at the very beginning when you mentioned that post where I went to workout, even though I had a migraine. I'm definitely learning how to honor when my body needs rest.
I think that rest is just as important as movement. There are some days where I have migraines and I decide I need to stay in bed. I need to put my headache cap on and no lights, everything's turned off. Then there are some days where I don't feel great, but I know that if I just go and I move slowly and I pay attention to what feels doable today and what doesn't, I feel a little better. I'm learning to not count the day where I don't go to workout as a failure.
That's something that's tough for me, but I'm learning it because I'm honoring the fact that if I don't slow down now, I'm going to burn-out at the end.
Virginia
Recovering perfectionists unite on that one.
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Listener Questions
Virginia
Let's do a couple of listener questions. A few folks in the Burnt Toast Chat had some fitness-related questions and we thought you will have great expert advice. First up, Sarah says:
I have started and stopped a mobility exercise program 3 times since November. I get into a groove and I find it really makes my life in my body easier (putting shoes on, easing aches and pains) and then (typically when my PMDD kicks in 😔) I have no energy or drive to do it. It's only 15 minutes 4x a week, purposefully not too taxing a commitment. I have had a poor history with exercise and totally stopped about 10 years ago. But as I approach 50 I feel stiff and sore and everything feels hard. I have a million reasons to keep going but I'm not. Any thoughts on how to stay consistent or weather the ups and downs of motivation? I also notice that when I'm doing it, I'm more aware of my body and thoughts of body dissatisfaction creep in, when otherwise I have become pretty comfortable with my size.
So, a lot going on there, but it definitely relates to this conversation we're having about rest and movement and when you need what.
Keri
I want to talk about the motivation piece for a moment because what we know about motivation is that it comes in waves. I've found there's that initial motivation when I've decided I want to do this thing, I want to move my body more, and then it starts to wane a bit. Then maybe it picks back up when you see the payoff.
The payoff in this case being increased mobility. In that moment where you're not motivated anymore, it's really important to signal to our brains that we should still get the thing done. However, you should give yourself permission to scale it back. I think that four times a week for 15 minutes is amazing, but maybe you allow yourself to go for two to three times that week that you're feeling a little bit less motivation. It's important to do the thing because we see that it's making you feel better. However, maybe you're asking for too much in that moment where you're struggling.
Virginia
I think even if you are like, 'Well, it's only four times a week. It's only 15 minutes. That feels so doable.' Bottom line is it's not feeling doable. Three times, two times, even one time is better than zero times.
Keri
Absolutely. That's right.
Virginia
That all or nothing mentality is such a killer with this kind of thing. What are your thoughts about the piece where she says that moving your body more can make you more aware of your body and bring up some of those negative thoughts?
I do think a lot of us, as we're working on body neutrality, whatever you want to call it, sometimes the easiest path through is a little bit of disconnection from your body because reconnecting can be painful when you're still working through some of that stuff.
Keri
What has been helpful for me and several of my clients is to focus on performance-related things. Maybe that means there's a goal you set for yourself, even in the mobility area. Maybe it's "Can I do an extra rep of something?" "Can I work towards doing an extra rep?" "Can I work towards feeling a little less winded after I do a certain exercise?"
Paying attention to the progress you're making can be helpful. Sometimes we're only focused on 'This was so tough today,' or 'This was way easier two months ago than it is now, or two years ago than it is now.'
I would really encourage Sarah to find ways to pay attention to what her body can do and not what it's not doing.
Virginia
When the shoes start to be easier to put on, that's a win. Celebrate that win.
I'm also rereading your question Sarah and I just want to say that you said you've started and stopped the program three times since November. It's March, so that means for about six months, you've actually been doing more than you're giving yourself credit for. Maybe you took some weeks off, but the fact that you've done it three times since November seems good. It's not nothing.
Keri
Exactly. I work four days a week and usually those are the days that I work out. However, there are definitely days where the workout doesn't get done and that's just life. When that happens, when you know you've got to take care of the kids, or when work is just so stressful and you run out of time, that's not a failure. That's just life. We show up again the next day. It's never going to be perfect.
But I agree with you. I don't want you to discredit yourself and think that you haven't been doing a lot because sounds like you've been working.
Virginia
Frame it less as quitting and like, this wasn't the week for it and now I'm back to it.
Keri
We're pausing.
Virginia
The next question is from Allison, who writes:
I'm really struggling in my relationship with movement right now. I feel better when I move. I have more energy and less back pain. I know intellectually that moving my body regularly in some way is beneficial to me and yet I am just really struggling to do it. I started PT in September for my back pain and it went away so quickly once I was regularly moving. Now my PT is winding down and because my work-outs are less frequent, the back pain is back. I am so sick of this discomfort and yet even that physical pain is not enough to motivate me to even go for a walk around the block. I'm a sedentary person. I am content with that, but I also want the longer term benefits of being a person who moves regularly. I really don't know how to just make it happen. Any advice is welcome. What worked? What clicked? Or is this like cooking dinner for my family every night where I have to just do it even though some days I'd rather just walk into the woods and not come back.
Very relatable about cooking dinner. I'll say that.
Keri
What has worked for me has been finding forms of movement that I've enjoyed. I also want to give Allison credit for reaching out to a PT. That's something a lot of people don't think about, but when there is something like back pain and it's affecting your daily life, that is super important.
So kudos to you for doing that. I would see if you can explore some other forms of movement that you actually enjoy. Maybe it's dancing, maybe it's swimming, maybe it's yoga. Whatever it is, just finding something that is enjoyable, that really helped me to keep showing up.
Then, even when I wasn't motivated, I was still just slightly curious enough about like, What else can my body do? That kept me showing up. We said it a little bit in the last question, but it is annoying and good at the same time that when you start moving your body and learning how to listen to it, it talks to you a lot.
It starts speaking to you and emphasizing that we need rest and we need movement almost all the time. But like the whole cooking dinner for your family every night type of situation, every once in a while you're rewarded with the family sitting at the table and the meal's really good and the shoulders are bouncing as you're eating. That happens with our workouts, too. It's not every workout, but every once in a while you have a really good one where every once in a while you're kind of excited to go do it, and that is really what kind of has to tide us over until the next time we have a workout like that.
Virginia
It's so interesting how, I think maybe because of social media or different narratives we get, we expect every workout to be like a Rocky montage of huge accomplishment and triumph. It's like, no, it's just Tuesday morning. Like, I'm just doing this and then I've got to get on a work call.
Keri
Which is why it is important to try to find what you enjoy doing because most of them are definitely like, Let me just get this thing over with. I'm huffing and puffing and breathing hard.
Virginia
I was going to also add that I think PT is amazing, and I think it's very normal to get bored with it because they are very repetitive exercises. Trying something really different might be fun and invigorating. If you can combine it with being with a friend. For some of us, joy in the movement itself is difficult, but you can pair movement with something joyful, if that makes sense. That can be super helpful. I have a standing weekly walk date with a friend of mine and even if I don't really feel like moving, I want to see her. I'm going to show up.
Keri
I love that.
Virginia
It is a tricky thing. I think both these questions really underscore this idea we have that once you figure out fitness, you're going to do that fitness forever. There should be a set it and forget it option, and that just really isn't the case with bodies.
Keri
Not at all. Bodies require different things at different times. Also, our brains want different stimulation. It's ok to move around and find new things you enjoy. It's ok to be a beginner at said thing. It's ok to be bad at it, because as long as you are trying, that's really all that matters.
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Butter
Virginia
We end every episode of Burnt Toast with Butter, which is what I call our recommendation segment. I would love to know, Keri, what is your Butter right now?
Keri
It's women's sports. That's my Butter right now, in every form of it. I feel like we're seeing a lot more of women's sports being supported, which is so beautiful and it's so important, especially for young ones. I feel like if I had seen more women's sports being supported and spoken about when I was a kid, and seen all of the different body types playing all of these sports, I would've felt like I might've had a better relationship with fitness at that age, and also, more comfortable in my body at that age. It's so important to be seeing this right now.
Virginia
Who's your favorite athlete?
Keri
I love Ilona Maher. I'm also a huge basketball fan, so I'm loving everything women's basketball.
Virginia
You and my mom. My mom's hardcore. I like it too, but she's all in, except she can't watch games live. She's a Huskies fan and she gets too worried, so she checks the score and then she watches it later, if they win by enough.
Keri
I love that. I love that she knows herself.
Virginia
It's too much pressure. She can only watch if she knows they're up by 50 points.
Keri
Which is not hard for them.
Virginia
Exactly. Huskies, they're doing fine.
My Butter, since we talked quite a bit about migraines, and you reminded me, I don't think I've talked about my migraine cap on this podcast yet. I have this - it's the dorkiest thing, but it's so great. It's this like black, thick, neoprene kind of fabric and it somehow stays cold, so you put it over your head and it covers your eyes. It stays cold and feels so good.
Keri
It's so amazing.
Virginia
They're game changing. They really are. I've had migraines since the '90s and I just got one of these last year, and I'm like, Where has this been all my life?
Keri
A client of mine gifted me one, and it does look so funny. It is a very funny looking thing, but I put it on, I put on an audiobook and I was just knocked out and it was wonderful.
Virginia
I often am like woken up by bad headaches, like early morning and I still want to get back to sleep, so I put that on and then I can like get another hour of sleep. It's good stuff.
Keri, thank you so much. This was such a delight. Tell folks where we can find you and how we can support your work, even if we're not in Brooklyn, although I might need to make a field trip.
Keri
I think you should visit. You can find me on Instagram and TikTok at kharveyfit. You can also find me on the Form Fitness Brooklyn app, which we just launched a couple months ago. It's a strength training app that has workouts for three times a week. It's body diverse, so you get to see all of us doing the exercises that we're asking you to do, which is really cool.
Virginia
I'm downloading it immediately.
Thank you so much for doing this. This was great.
Keri
Thank you. I appreciate it.
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The Burnt Toast Podcast is hosted by Virginia Sole-Smith and Corinne Fay. You can follow Virginia on Instagram and Threads at @v_solesmith and on Bluesky at @virginiasolesmith.bsky.social. You can follow Corinne on Instagram at @selfiefay, on Bluesky at @corinnefay.bsky.social and on Patreon at Big Undies.
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Thanks for listening and for supporting anti-diet, body liberation journalism!
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