Category Bodybuilding
A Note To Pro Card Chasers
I had to step on the national stage fourteen times before I won my IFBB Pro Card, so I know first hand how frustrating it can be to ALMOST get that Pro Card, and how irresistible the Pro Card hunt can be. This post is for all of you who are chasing down that Pro Card, and is meant to remind you of what you represent and what you have accomplished.
You are AMAZING. You have already won in the eyes of your co-workers, spouse, children, friends, fans, etc. There is no need to feel validated by the contest judges. Just because you hit the stage and you aren’t selected for the glittering top prize does NOT mean you have failed. You are WOW. You are among the best bodybuilders in the world, and are just stuck in that bottleneck with other elite athletes who are vying for the top rung. So don’t take your placing personally. It really ISN’T about the Pro Card.
You already ARE a champion!
The Costs Of Competing
A number of competitors have asked me recently how much they should expect to spend on competing, which prompted me to write this post. Competitive bodybuilding can get pretty expensive, so you should be prepared to invest some coin in your prep and contests. When I calculated the total amount which was spent by my sponsors and me on all associated costs (coaching, suits, tanning, entry fees, flight, hotel, rental car, supplements, food, shoes, makeup, etc.) which got me to the seven national qualifiers and fourteen pro qualifiers I competed in during the amateur portion of my contest history (2009 through 2013), I was shocked. The total came to over $100,000! Thank goodness my sponsors paid for the majority of those expenses, because otherwise, I wouldn’t have been able to hit the national stage the way I did. Obviously the drive to compete took over me, and demanded a tremendous amount of financial and personal sacrifice which I was willing to make.
Over the years I have spoken with other competitors who have had the same drive to compete who have done stupid and risky things in order to keep competing. Though I took financial risks during my Pro Card chase, I didn’t have children or a spouse to worry about, so my behavior didn’t put anyone else at risk. I admit I had foolishly pushed myself to the limit in the past, knowing that as a consequence I would not be able to afford more basic living expenses, but I got wiser as I continued to compete. I have heard of others who have done similar things, with some competitors risking all they owned for the chance to continue competing. Let me be very clear: Pro status will never help you to cushion a nest egg, so if you are risking financial security for the sake of competing, you had better take a good, long look at the reasons why your obsession with competing is pushing the need for basic survival into the corner. It’s time for a reality check.
Be sensible about the money you spend on competing and set a competition budget which doesn’t put undue strain on your finances. Before I went Pro, I established a separate “show fund” in which I set aside money for competitions, so I was always aware of what I could and could not afford. Once a budget is set, it is important to limit oneself to the number of competitions which will keep one within budget. This can be challenging, especially when one is on a mad quest to chase a national qualification or Pro status.
I always advise competitors who frequently compete to search for potential sponsors. I have had competitors ask me how to obtain sponsorship and who also lament the fact that it is exceedingly difficult to land sponsorship from a supplement company. My response to this is that sponsors can come in all forms! Here are some suggestions for potential sponsors:
Fans
Friends and family
Business associates
Smaller supplement companies
The trick to asking for sponsorship is to graciously ask for assistance in paying for an event. Remember that even a small amount will help. I have competed at events which have been sponsored by a number of entities, with the tan covered by one, entry fee covered by another, flight by yet another, etc.
If your budget is really tight, stick to nearby contests so you don’t have to pay outrageous travel expenses. If you are nationally qualified, you will be somewhat stuck since there are only seven national level events each year, and they place in very specific geographic areas. You might have to limit the number of Pro qualifying events you enter if your budget is very limited. However, I know the feeling of having to hit all the national events in a year in order to maximize one’s chances at a Pro Card. Even when I was sure I would not be able to afford doing a bunch of national events back to back, I somehow managed to to it because I wanted that Pro Card SO badly. I will be quite blunt and tell you that if you are a nationally qualified master’s competitor, you are probably better off confining your stage time to Pro qualifiers which have master’s divisions. That means that there are three chances at a Pro Card each year for you: NPC Team Universe, Master’s Nationals, and IFBB North American.
Other ways you can keep costs down while still hunting for that Pro Card are to stay with friends or family when you travel to Pro-qualifiers, or share a hotel room with one or more competitors. I strongly advise you to avoid sharing a room with people who are in your height or weight class, though, because it can be torture if you face off against each other onstage, and one of you does well while the other doesn’t. It could get uncomfortable or even ugly.
Even if you don’t have far to travel (those of you who live in the tri-state area are in a good spot geographically for several national events), you still need to pay for coaching, competition suits, spray tanning, supplements, food, shoes, makeup and stage accessories. The stream of contest related expenses is exhaustive, so you need to be prepared. There are ways to cut costs down, but whatever you do, don’t scrimp on quality. You still need to bring a polished and well-conditioned package to the stage.
Master’s 40+ Bikini Overall Face-Off From Team Universe July 2013
This was such a fun moment up onstage! It was even cooler because I was up there with my friend Michelle Johnson who is a beautiful person inside and out. Great times!
IFBB Pro Status And What It Means For You
As an IFBB Pro I can definitely say that it is pretty wonderful to have accomplished such a goal. IFBB Pro status is highly respected and an incredible honor. However, many individuals who are enchanted by the idea of chasing after Pro Status in the bodybuilding world are under the erroneous impression that their lives will change dramatically upon winning a Pro card. If you think that once you get your Pro Card, all your problems will melt away and people will be beating down your door simply because of your new, shiny status, think again. The majority of new IFBB Pros still have to hustle to get sponsorships lined up, and they still have to figure out how finance upcoming competitions. With the slump in print magazine readership it has become more difficult than ever to secure a cover or a feature article, even as a Pro.
It is far more important to showcase your particular talents and strengths and build your career and your brand well BEFORE even attaining Pro status. I planted the seeds for a true career in fitness well before I got my Pro Card (it began with me getting my Bachelor’s Degree in Exercise Science back in 1992), and competing aided in my efforts to increase branding and exposure. Though I was more “on the map” after going Pro, I worked harder than ever since then to prove my worth in a very competitive and saturated industry. So for those of you who hunger for that Pro card, don’t forget about what you are doing right now. The path you are walking in that race for the Pro card is your foundation for a great future in fitness and bodybuilding. Don’t risk messing up that foundation by forgetting about all the details which will get you to the Pro ranks.
One final note: I am aware of a large number of people who have jumped ship and joined other federations in their quest for Pro status. While some have made the switch in a diplomatic way, others have been so dazzled by the Pro status prize that they opted for an easier route. If switching federations is a better fit for you, then fine. But if you just want a Pro title so badly that this is the ONLY reason for switching, you might shift your focus on building your brand instead and hang up your competition hat. Remember, competing should be FUN. When you stop enjoying it, you really should retire from the stage.
Question On My Fan Page About Food Additives
Some guy wrote in on my Facebook Fan Page on June 14 at 1:13am with the following question:
“Why is their Xanthan Gum and Sucralose in Whey 100 Ultra Clean when that will make it harmfull to the body how can you loose weight and build lean muscle with those types of harmfull ingredients put in whey?”
I hadn’t seen the question until now, so I wanted to make sure I posted a response. Here it is:
Xanthan gum is a plant based thickening agent which may cause some digestive issues in those who already suffer from digestive maladies, in which case they probably wouldn’t be ingesting whey in the first place. As for the sucralose, there is a huge controversy regarding potential harm from consuming it, yet nothing conclusive. I am personally not a huge fan of sucralose, but truth be told, it is in many food items. In addition, it can be very difficult to make a palatable whey protein formula without sucralose, since stevia can be very bitter. Please be aware that I am not in any way involved with the manufacture of Royal Sport Ltd. products but I definitely consider them to be some of the best in the industry. Bear in mind that the vast majority of sports supplement products are full of additives, so in this case I think we are talking about choosing products which are on the less offensive end of the spectrum when it comes to flavorings and additives.
Why Whey Protein Is The Key To Anti-Aging
Original post can be found at:
Adequate protein intake is vital to anyone seeking to preserve muscle mass, especially since the aging process threatens the loss of all that hard-earned muscle through a process called sarcopenia. Sarcopenia causes a loss of muscle mass and strength in all individuals as they age, even in die-hard gym addicts.
The aging process hits us with a double whammy because 1) our dietary protein needs increase over time, and 2) our ability to synthesize new proteins plummets as a consequence of diminished levels of testosterone, human growth hormone, and insulin-like growth factor-1. In other words, it becomes tougher and tougher to meet the aging body’s protein needs, and the result is a loss of muscle.
One of the biggest challenges in meeting the protein demands of the body as we age is the physical challenge of consuming adequate protein. Protein powders are an excellent means of meeting protein requirements in a low bulk form since they are dissolved in liquid. Whey protein in particular is an excellent protein source for anyone over the age of 30, provided they have no issues with allergy or intolerance to whey.
Whey protein is rich in branched chain amino acids, especially leucine, which is considered the most important branched chain amino acid for protein synthesis, especially in older people. Branched chain amino acids are also responsible for proper dermal collagen protein synthesis, so they play a huge role in the condition of the skin, maintaining its suppleness and tone.
Another age-related benefit of supplementing one’s diet with whey protein is the presence of lactoferrin, which fortifies bone and prevents osteoporotic fractures by activating osteoblasts. Whey protein also contains high levels of cysteine, an amino acid which boosts glutathione production. Glutathione, an antioxidant with powerful anti-aging effects, steadily declines naturally as we age, and since its production relies on the presence of cysteine, the introduction of whey protein into a meal plan can guard against age related diseases.
Whey protein has profound effects on glucose metabolism as well. It reduces serum glucose levels in healthy individuals while impairing glucose tolerance in diabetic and obese individuals. When consumed consistently as part of a sensible high protein meal plan, the result is a reduction in body weight and an increase in fat oxidation. This is due to the release of leptin, cholecystokinin, and glucagon like-peptide 1, all of which create a feeling of satiety.
In summary, the benefits of whey protein are numerous and significant, especially for older individuals. If you have yet to incorporate whey protein into your meal plan and you have been lamenting the ravages of Father Time, do yourself a favor and add whey protein to your daily regimen.
References: Sousa G et al. Dietary whey protein lessens several risk factors for metabolic diseases: a review. Lipids Health Disc. 2012;11:67
Ohhh My Hip…Ohhh My Leg…
Though I don’t really mention this to people, I deal with almost constant body pain. The bizarre thing is that most of my chronic pain issues are located on the right side of my body. I wake up almost every night from intense pain in my right shoulder whenever I roll onto my right side. The pain in my shoulder is the result of a rotator cuff tear which I sustained in April of 2013 and an acromio-clavicular joint dislocation which occurred in December of 2014.
Then there is my right hip which goes into spasm almost daily, and sends a wicked pain along my tensor fascia lata, iliotibial band and peroneus longus (aka lateral thigh and leg) which at times literally takes my breath away. Fun stuff. I power through the pain, especially when a heavy leg day looms ahead, but this chronic pain has me near tears on some days. I am beginning to wonder if I have tensor fascia lata (TFL) syndrome.
My right tensor fascia lata muscle is always tight and inflamed, as is my right gluteus maximus. When my hip spasms, both of these muscles seize up as well. As a result of this ongoing issue, I often dig my knuckles right into my hip to address trigger points and to get some relief, and I also must get deep tissue massages on a regular basis to keep the spasms in check somewhat. I am actually known at the places where I get massages for being the fitness lady who needs at least 90 minute massages to address my musculoskeletal issues!
I recently stumbled upon a great post, written by by Stephen O’Dwyer, CNMT, which I am pasting here:
How the Tensor Fascia Lata (TFL) Causes Hip Pain
This muscle causes pain in two primary ways:
1) Once the TFL has been tight and ischemic for some period of time (it’s different for each individual), it can develop myofascial trigger points.
Trigger points can then refer pain to other parts of the hip, the groin, the buttocks and even down the leg.
2) When the TFL becomes chronically contracted it can exert a mechanical strain on other muscles by distorting joint movement.
For example the gluteals or the piriformis muscle often suffer from an unnatural “pull” from an excessively tight TFL.
Pain, then, might be felt in one or more of the following areas…
• Deep in the hip joint
• Into the groin
• Wrapping around the outer hip
• Deep in the gluteal muscles
• The sacroiliac joint
• Traveling down the leg
What Causes Tensor Fascia Lata (TFL) Dysfunction?
I have been considering for a long time how the TFL becomes excessively tight and locked up (aka dysfunctional) and have concluded that there are two chief reasons…
1) Weakness in the rectus femoris muscle.
The rectus femoris, the top quadriceps muscle along the front of your thigh, is your secondary hip flexor (after the psoas and iliacus which are your primary hip flexors).
And the rectus femoris muscle so often becomes weak as a result of the second reason for TFL dysfunction…
2) Excessive tightness and shortening of the psoas and iliacus.
This is a common occurrence in many of us who sit for long hours at a desk and/or commuting in our cars. The primary hip flexors, the psoas and iliacus, are put into a shortened position when we’re sitting. This can cause them to adapt to the shortened position.
Chronic shortening of the primary hip flexors, the psoas and iliacus, can causes the secondary hip flexor, the rectus femoris, to atrophy.
I believe this occurs, in part, because short hip flexors will abbreviate your stride thus reducing a full and natural leg swing.
In runners who are heel strikers this problem can be even more exaggerated. The quadriceps, and especially the rectus femoris, are severely underused.
In the reaching stride characteristic of heel strikers, the leg extends and straightens at the knee as the foot hits the ground. This leg movement disables the quadriceps muscles.
An aside for runners: underuse of the quadriceps can be rectified using the “barefoot running technique.” This technique does not require one to actually run in bare feet but rather to…
1) Adopt the upright, “running on hot coals” running method
2) To use a running shoe without the beefed up heels of conventional running shoes which don’t allow your foot to go through its full range of motion.
I recommend the Merrell’s Pace Glove for Women or Merrell’s Trail Glove for Men (the shoe I run in).
How to Treat Tensor Fascia Lata (TFL) Dysfunction
There are three strategies that alleviate excessive tightness in the tensor fascia lata:
1) Direct manual therapy treatment of the tensor fascia lata
I find that putting a client in a side-lying position with a pillow between their knees (and one to support their head and neck) is optimal.
Then direct manual pressure applied at different angles will help to locate the greatest “liveliness” in the muscle (I like to use this word instead of “pain”).
Gentle but detailed work will produce the best, most lasting results.
2) Maintaining flexibility in the entire hip
Stretching of the hip flexors and the entire hip and leg.
See Hip Stretches for excellent video support.
3) Strengthening the quadriceps
I’m not a fan of seated leg extensions on a weight machine to accomplish this.
Much more effective are single leg squats. If squats are not possible due to pain, then sitting against a wall is an excellent strategy.
Your knees should be at a 90 degree or right angle. Otherwise it’s not stable for your knees.
I love this article because it discusses a very common scenario which I see in my patients and which I am also personally experiencing. I definitely have a weak rectus femoris, partially due to the overactivity and spasm of the psoas and iliacus. Over the years I have had osteopathic manipulation to treat the psoas issue, but it keeps flaring back up. The weird thing is that I don’t necessarily sit for extended periods of time, yet my hip flexors are always tight. So if you have hip pain which never seems to resolve, you should check out the site where I found this article:
http://www.lower-back-pain-answers.com/tensor-fascia-lata.html#axzz3eaeKtVlT
I also highly recommend the stretches demonstrated on this link: http://www.lower-back-pain-answers.com/hip-stretches.html#axzz3eaeKtVlT
If you truly suffer from chronic, daily hip pain, then you can carve out a few minutes each day to perform these exercises. I have been so miserable from the pain in my hip that I am going to start doing these stretches every day. I will post a follow-up after doing these stretches consistently to provide personal feedback on the efficacy of these stretches, but the theory behind these stretches is so solid that I am sure they will make a big positive difference in my hip issues.
Noel Daganta Unedited Image From April 2013 Shoot
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