I am very happy and honored to be an ambassador for I’m Fit Possible, which is a great social fitness community! You can visit their site and read inspiring and informative blog entries which will keep you on track and will lend support ad you go through your own fitness journey.
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MIAMI YELLOW – Taken by Barry Brooks in November 2011. $10 includes autograph and shipping.
BLACK IMPLIED – Taken by Chaz Photo in February 2010. $10 includes autograph and shipping.
KIMONO WARRIORESS – Taken by Second Focus Photography in March 2013. $15 includes autograph and shipping.
WHITE TROPICS – Taken by LHGFX in July 2013. $15 includes autograph and shipping.
SILVER FITNESS – Taken by Casian Photography in March 2010. $10 includes autograph and shipping.
SILVER DRESS – Taken by Chaz Photo in August 2013. $15 includes autograph and shipping.
I had an interesting question recently from a client, asking for help in decreasing bloating which emerged as a result of premenstrual syndrome. Since many women experience bloating right before that special time of the month, I am listing the supplements and foods which I recommend to ease the water retention which can occur right before your period.
SUPPLEMENENTS:
1. Dandelion root – Try 3 capsules, three times daily for 3 to 4 days before your period to create a diuretic effect in your body.
2. Magnesium 400 mg – Take this one to two times daily. If you get diarrhea, back down to one 400 mg dose towards bedtime.
3. Gamma linoleic acid 400 mg – one tablet daily.
4. Vitamin C 1,000 mg – Take one capsule two times per day.
5. Vitamin B6 150 mg – Take one capsule daily.
FOODS:
1. bananas
2. cranberry juice or extract
3. raisins
4. asparagus
If your schedule is regular and you frequently suffer from water retention before your period, you can incorporate the supplements and foods listed above a few days before you expect your period.
LOVE this image of Ian Sitren of Second Focus Photography…his passion for photography began when he was quite young…
I have been blogging for a long time now. Well not quite as far back as this photograph, but since 2005. I have tried various blogging formats and providers and have recently decided that it was time to look for a new fresh Blog look. So this will be the start of my Blog here on WordPress. Let’s see how it goes! Stay tuned and Thanks!
With the exception of an incredibly stupid and weak period in my life when I was anorexic, I have always brought a hearty appetite to the dinner table. My dad used to brag about the fact that his slender daughter (ME) could go to an all-you-can-eat buffet and polish off 5 or 6 plates of food. Think of the sheer value of a young girl mowing down such massive quantities of food! That was one way I made my dad proud, perhaps even more so than when I got good grades or won some award.
I also recall a very amusing incident which occurred when I was hanging out with my very first boyfriend. I was 14 years old, 5’4″, 98 pounds, and could put away food like no one’s business. We went to a local hot dog stand and my boyfriend ordered four bratwurst dogs which he then brought to the car for us to to eat. He and I polished off two dogs each, then looked over at my boyfriend expectantly.
BF: “Are you okay?”
ME: “Yeah, but I’m still hungry.”
BF: “Me too. about if we get regular hot dogs?”
ME: “Sure.”
BF: “So, one for you?”
ME: “Two.”
My boyfriend gave me a concerned look but exited the car, returning several minutes later with four regular hot dogs. I wolfed two down while he did the same with the two remaining dogs.
BF: “I’m gonna get one more, be right back.”
ME: “I’m still hungry.”
BF: “Are you serious?”
ME: “Yep. Just one more.”
When my boyfriend returned to the stand to get the third round of hot dogs, the guy working the counter was so astonished that he had to see what enormous girl looked like who was demolishing so many hot dogs. The guy walked to the car, peered in, and was in a state of disbelief. I just sat there with my girl’s size 14 skinny white jeans, giggling over my gustatory feat.
That was a long time ago and I would never eat hot dogs now, but I have a very big appetite which I occasionally give in to when I can relax and have a fun meal. One of the rituals which my last ex-boyfriend and I would engage in was to split an extra large pepperoni pizza, then have Snickers Ice Cream Bars or slices of German chocolate cake with red velvet ice cream once we got home. I also seem to shock my friends with whom I venture out for a fun meal on occasion. They expect me to order a salad, but I usually go full guns and order a burger and fries, plus dessert, or I pound down a LOT of sushi and sashimi. I am not afraid of food and I make sure to enjoy the experience of eating food when I have some freedom with food choices.
My male friends have told me that they find a fit woman with a hearty appetite very sexy, and I can see why. Where’s the fun in taking a princess type out to a steakhouse, only to watch her timidly peruse a restaurant menu, then predictably order a salad? If I am at a restaurant that specializes in steak, you’d better believe I am ordering a steak! The same rationale applies if I am at a burger joint or pizza place and am planning to lift all dietary restrictions for that meal. Besides, eating a hearty meal every now and then, especially if you follow a calorie restricted contest prep plan, will help to rev up your metabolism.
Take home message? Dig in, ladies!
This blog post is dedicated to all of you who think that by doing massive amounts of cardio with no weight training, you will somehow keep yourself trim and tight. People who are of normal weight but who lack curvy, tight muscle because they do not lift weights often develop a palpable frustration. When I hear someone complain about feeling flabby despite doing tons of cardio at the gym, I want to SCREAM, “PICK UP A WEIGHT!!!”, because I know that this is a key component which is missing in their regimens. For those who don’t like weights, use resistance bands or the resistance of your own body weight and do SOMETHING that will challenge your muscles and create those microtears that lead to the development of new muscle.
I have actually seen some of the regulars at the gym I have frequented for many years descend into that skinny-fat trap because all they do is climb onto treadmills, bikes and elliptical trainers, perform boring steady-state cardio, then drive home without ever lifting a weight. Over time, they look more and more deflated as the aging process slowly but surely shifts their lean mass to body fat ratio in an unfavorable direction. Who wants to be mushy? If you don’t want that, it is time to stop wasting your time in the gym and become smarter about your training. You need nice, full, curvy, sexy muscles under skin to lift sagging areas such as the buttocks, chest, arms, and belly.
For those of you who are still timid about lifting weights, or who perhaps don’t know a thing about such activity, hire a trainer. Once you start to get used to challenging your muscles, it is important to establish a routine in which you are lifting regularly. If free weights (dumbbells and barbells, kettlebells and medicine balls) intimidate you, just use the machines that are scattered around the gym until you feel comfortable enough to venture into free weights.
I know that there are many of you who are concerned about looking overly muscular or about gaining pounds instead of losing them, so let’s address those concerns. If you think that by embarking on a weightlifting regimen, you will suddenly grow ridiculous amounts of muscle that would rival Popeye, think again. What you will develop is better muscle tone which will pull your skin tighter and give you a lifted, tighter, more toned appearance. You will actually end up looking more compact as a result of building a modest amount of muscle. If your concern is based more on the fear of seeing the number on the scale increase, relax. It is more important to monitor your progress by how your clothing fits. If you are accustomed to living in a skinny-fat body, you should notice over time that your pants clothing will fit differently, probably looser in the waistband. You should notice that your shorts and pants fit differently and that your butt line is higher than it was before you began training.
If you are slender but flabby, it is time to switch up your thinking and embrace the idea of building muscle through lifting weights or performing exercises with your body weight as resistance. Of course if you want to like a deflated balloon, keep doing massive amounts of cardio and no weights. It’s your decision!
Original post can be found at:
The sad truth about getting older is that it becomes more and more difficult to hold onto the plentiful lean muscle mass and low body fat we tend to take for granted during our younger years. An inevitable consequence of growing older is the increasing struggle to maintain lean muscle mass as the years pass. Even if you have been blessed with a genetic propensity for the optimal balance of lean tissue and body fat, be prepared to work harder over time to keep what you have. This also means that master’s competitors usually have to train harder to build muscle mass, and are also more sensitive to dietary fluctuations and digressions than their younger counterparts.
The good news is that there are steps which can be taken to combat the unfavorable shift in body composition which makes its appearance after one’s mid-thirties. Perhaps the MOST important intervention which the vast majority of you are already practicing is weight training. You can continue to challenge yourself and lift heavy, but you might want to consider adding glucosamine and turmeric to your supplement regimen to protect the joints and minimize inflammation. Another adaptation in the weight room which older athletes respond especially well to is unilateral training. Unilateral movements improve balance and coordination and make it impossible to correct strength imbalances.
Another way to naturally boost the body’s ability to combat aging which you are most likely already practicing is to consume adequate protein. When protein is consumed, a steady stream of glucose is released via glucagon without spiking insulin levels in the body. Conversely, a diet low in protein but high in carbohydrates results in high levels of insulin, which over the course of time can result in widespread inflammation, diabetes, and obesity. Surprisingly, the protein needs of people from middle age on (40’s and over) increase as a result of diminished protein synthesis in the aging body. Protein intake must be increased in order to offset the deficiency. If you are already weight lifting regularly and taking in sufficient protein, you may want to consider boosting your intake of glutamine and branched chain amino acids, particularly leucine. These building blocks help to optimize the body’s ability to utilize dietary protein to build new muscle and repair damaged muscle fibers.
Though animal sources of protein are excellent options for people of any age, whey protein in particular is a remarkable protein source in older people. It is highly absorbable, contains all 18 amino acids, immunoglobulins and lactoferrin, and all the building blocks for a powerful antioxidant called glutathione. Glutathione deficiency is linked to Alzheimer’s disease, cardiovascular disease, arthritis, asthma and cancer, and because of this, it is considered a key substance in combating the process of aging. Natural glutathione production in the body declines with age, but with whey protein on board, the amino acids necessary for glutathione production are supplied to the body and optimal levels can be attained as a result.
Though athletes and competitors are aware of the health and muscle building benefits of whey protein, I am astonished by how it is not utilized nearly enough by the average person. All too often I see patients who regularly skip meals and eat fast foods and other processed foods, and who assume that whey protein is only for athletes. If you are an average person who wants to change poor eating habits and optimize cellular function, then you need to boost protein intake and add whey as one of your protein sources. You are doing yourself a disservice if you insist on eating junk carbs like simple sugars and processed foods, skipping meals, and consuming insufficient protein, especially if you are over the age of 35 and trying to fend off disease and aging.
If you are proactive and consistent about taking the necessary steps to battle age-related muscle loss, you will reap the benefits of better health and vitality and will rival those half your age with a muscular physique to be envied.
Original post can be found at:
http://www.rxmuscle.com/rx-girl-articles/10580-the-ultimate-competition-packing-list.html
I cannot tell you how many times I have been at a contest and have heard other competitors mention all the things they forgot to pack in their luggage. Such oversights can make an already stressful time almost intolerable, especially if the contest location is far from one’s home and unfamiliar. Over the years I compiled and updated a packing list which has served me very well and has relieved all the stress of remembering what to pack.
Every time I pack for a contest, I have copies of my packing lists and check off each item as it is packed. Instead of having one list, I have three: a main list, a food and supplement list, and a makeup list. I have even gone to the extent of specifying which items go in my checked bag or handbag and which items go into my carry-on bag. I am adamant about having my competition suits, clear heels, jewelry and all makeup items in my carry-on bag so that I don’t have to worry about being separated from those vital items.
Even if you are hiring someone to do hair and makeup, I still recommend packing all the makeup and hair items you would need if you had to do it yourself, because you never know what might happen. I have heard of competitors who got stuck without a makeup artist for one reason or another, then had to scramble to borrow makeup or quickly find a makeup artist to come to the rescue. It is NOT worth the stress to take that chance!
Here is a breakdown of the items I recommend packing for a contest:
Main List:
Checked Bag –
• Body lotion
• Sugar scrub (make sure container is leakproof!)
• Razor
• Regular toiletry stuff (toothbrush, toothpaste, deodorant, face moisturizer)
• Umbrella (I have caught myself in unexpected rainstorms, so this is a MUST)
• Loose pants (for post-tanning)
• Big button-down shirt (for post-tanning)
• Dark socks (take several pairs to avoid staining sheets and in case of wet weather)
• Dark hand towels (I usually pack two for showering purposes)
• Dark t-shirt (makes a great pillowcase after tanning)
• Gym apparel (make sure to count how many days you will work out, remember bras, shorts, socks and sneakers)
• Hair clips and ties
• Hairspray, hair wax, hair gel
• Shampoo and conditioner
• Hair styling tools such as hairdryer, flatiron, curling iron
• Comb, brush
• Flip flops (great in hot weather and post-tan)
• Business cards (VERY important for networking)
• Extra Ziploc bags
• Food storage containers
• Small sewing kit
• Safety pins
• Cotton swabs (handy for cleaning up makeup too)
• Makeup remover towelettes
• Outfit to sleep in
• Outfits for daytime (count how many days you will need clothes and pack accordingly)
• Underwear (dark colors recommended, plus pack extra pairs)
• Shoes for daytime
• Cute dress or two to go out in
• Nice heels to go out in
• Sweater or coat
• Bikini bite
• Touch-up tanning solution, gloves and tanning puff
• Glaze
Carry On Bag –
• Phone charger
• Jewelry for contest
• Clear heels
• At least two competition suits (ALWAYS bring a backup!)
• Makeup items from Makeup List
• Food from Food List
Food List:
• Supplements
• Diuretic
• Silverware
• Lidded beverage container
• Food from your plan
Makeup List:
• Primer (foundation and eyeshadow)
• Eye shadows
• Eyeliners
• False eyelashes
• Lash adhesive
• Small scissors
• Fine tip tweezers
• Small mirror (I recommend one about 4 inches in diameter which folds up)
• Mascara
• Foundation
• Translucent loose powder
• Blush
• Bronzer
• Highlighter
• Lip liner
• Lipstick
• Lipgloss
• Sponges
• Eyelash curler (if your lashes are straight, I would recommend this)
• Brushes
Now that I have everything broken down in list form, let’s look at the best way to do all this packing. Generally, I like to pack my food a few days in advance since it is the most tedious portion of the packing experience. Each meal is placed in a sandwich sized bag with a day and meal number (eg: W 1), then that bag is placed into a gallon sized bag which is labeled for the day (eg: W). This way, I can grab one of the large bags and know that all my meals are in there. Wet ingredients or vegetables which tend to leak (asparagus is notorious for this) should be double-bagged. I refrigerate the day’s meals for the day that I will be traveling, while the meals for the other days go into the freezer. You can expect food packing to take at least a couple of hours, so make sure you have a decent pocket of time to do this.
One to two days before the contest, I pack my other items. Lotions, gels, and creams should be placed into a Ziploc bag in case they leak. Since tanning solution is especially prone to leakage, I will put masking tape over the seal before placing it in the bag, and will also place the bag into a rigid plastic container for more protection.
As long as you take a systematic approach and take your time with packing, as opposed to waiting until the last minute, you will be well prepared for your contest.
