Photo credit Ron Avidan.
After Finals
Backstage Images From The IFBB Nor Cal June 7th, 2014
Category Competitions
How I Select Pro Contests To Compete In
You might be wondering what process I go through to determine which IFBB Pro Bikini events I will prep for, especially since there are a whopping THIRTY-SIX Pro Bikini events slated for 2014. Eight of these contests are outside of the United States (Australia, New Zealand, Toronto, Finland, Slovakia, Korea, Mexico, Russia), and I would very much like to do two of them, provided that sponsors would be willing to send me to the locations I have chosen.
Aside from the international events, I have zero desire to travel via plane to get to the U.S. based contests. That is partially due to the fact that air travel is less enjoyable than ever before due to all the TSA regulations. I would much rather throw my stuff into my car and take a road trip to get to a destination that is a reasonable distance away. I did this two weeks in a row recently, driving to Phoenix, AZ the week before last (400 miles each way), and then to Sacramento, CA last week (also around 400 miles). Through this process of elimination I have omitted the majority of events on the list, including all East Coast events. This means that several contests on my to-do list will either be in California or Arizona.
No matter where you are on your competition journey, it is important to map out a schedule so that you can establish clear goal markers. You may consider criteria such as geographic distance, getting in front of certain judges, hitting masters’ divisions, or pursuing that Pro Card. In all but the rarest of cases, try to avoid jumping into an event at the last minute, because chances are, you won’t come in at your best. Sometimes you’ll hear about a particular contest being so well-run or so much fun that you want to do it almost solely for that reason. This is what happened for me in 2010 as an amateur at the NPC Emerald Cup in Washington. I ended up having a fantastic time and won a tiara along with my second place finish and trophy. You can do this, but make sure that it somehow keeps you moving forward towards your competitive goals.
One Of My Client Transformations…Vegetarian Plan
This is what happens when you take someone who had great genetics but hasn’t pushed it to the next level, and kick it up many notches to get her stage ready! The pic on the left was from August of last year…my client prepped for a contest in early December, ut circumstances beyond her control prevented her from competing at that time. She regrouped, picked a contest in late May, and I designed a new 12 week prep program, this time incorporating a vegetarian plan.
If you have dietary restrictions, such as certain food allergies or a preference for vegetarian, vegan, pescetarian, no fish, etc., I can accommodate you. My plans are always customized to fit your needs. Please go to http://www.cutcurves.com to view packages and pricing.
Ironman Magazine January 2014 Hardbody Feature…Worth A Repost!
Click on the link below to read the Harbody feature on me and to view the pictorial:
Cellucor C4 Pre-Workout Formula…Try It, You’ll Love It!
Click on the banner above to check out this incredible pre-workout formula! It’s an industry leader! Make sure to enter the code PRODOC at checkout so that the boys at headquarters know that I directed you to the site. BOOM indeed! You will get a great pump from C4…Cellucor ROCKS!
I Have Autographed 8 x 10’s For Sale
Please leave a comment here if you are interested in purchasing any of the images featured, and I will contact you to set up and complete the order. Thanks so much for looking!
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.
One Step Forward, Two Steps Back: Fighting Muscle Loss As You Age
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.
The Ultimate Competition Packing List
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.
My Wish To Compete At Prague Pro
Prague Castle
One of the most exciting things about the Pro contest schedule is that there are international events added to the mix. There is one international event I have been keenly interested in doing this year, and that is EVLS Prague Pro on October 4th in Prague, Czech Republic. One reason why I am so intent on competing at this event is because I have heard that it is beautiful in Prague. Another reason is that I have not been outside of the United States since 1992. I also have not had a bona fide vacation since 2007, which is part of the reason why I have every intention of spending a few days in Hungary after the contest.
This is Buda Castle…
But perhaps the most compelling reason for me to compete in Prague is that I have strong genetic roots in Eastern Europe, particularly Hungary. My direct paternal stock came by way of Hungary, specifically Gyor on the Buda side of Budapest, Hungary. However, when I recently did a 23andme analysis, I discovered that though most of that Eastern European stock came mostly from Hungary, there was some genetic input from the Czech Republic. Basically, I would be competing on land that my ancestors stood on, which is incredibly meaningful for me.
I have put the intention out there and will continue to nurture it so that my wish to compete at Prague Pro comes to fruition.
dr. stacey naito's blog 