January Ironman Magazine Hardbody Feature

2014-01-Jan-TOC
http://www.ironmanmagazine.com/january-2014-table-of-contents/

Check this out! I am so honored to be chosen for the Hardbody Feature in the January 2014 issue of Ironman Magazine. You will find the six-page feature starting on page 118.

You can download the PDF of the magazine or find it on newsstands.

Selecting The Right Competition Suit Cut For Your Body

Figure Suit, Suits You SwimwearOriginal post can be found at http://www.rxmuscle.com/rx-girl-articles/9788-selecting-the-right-suit-cut-for-your-body.html

Competition suit designs can vary widely depending on the suit designer, fabric type, body measurements and proportions of the competitor. Though you may be tempted to go the cheaper route and either borrow or rent a suit or purchase an off the rack suit that is not made to fit your particular body, I always recommend having a suit custom made which is cut to your measurements. Trust me, it makes a huge difference when you wear a suit that compliments your body!

Here are some basic guidelines which work for any division in which you compete.

Narrow chest: If you have a naturally narrow chest, make sure the triangle cups are spaced farther apart to give the illusion of a wider chest. You can use a crystal center connector, but make sure it is not too bulky so that the eye goes to the triangle cups and not to the center of the suit top. If you have a crystal pattern on your suit, you should select a pattern which draws the eye up and out, perhaps with lighter colored crystals on the lateral portions of the cups.

Wide chest: If your chest is extremely wide, make sure to select triangle cups which are wide enough to cover your entire breast area. If your breasts are augmented and they sit very far apart, you might want to consider a molded cup which will push your implants towards the midline and create a bit of cleavage.

Large implants: Some competitors have extremely large implants which can be distracting onstage. Your best bet is to select a full coverage top which encases your breasts completely, allowing for no side boob or under boob.

Sagging breasts: Though I am not a big fan of molded cups, sagging breasts will require some support, so molded cups are the best option in this case. Once again, if you have a lot of breast tissue, you need to make sure that your breasts are mostly covered by the suit material and are well supported by the molded cups. It looks very sloppy when a competitor with sagging breasts wears a flimsy triangle top which does not support her. Sagging breast tissue can hang over the ribcage and often obscure any serratus anterior development. Support your girls!

Small breasts: I know that many women feel rather self-conscious if they are very small-chested and usually opt to wear padded suit tops. If you are a small B to a C cup, you can purchase silicone triangle push-up pads which work beautifully in the pockets of a competition suit top. Just make sure that your suit maker puts pockets in the triangles so that you can insert the pads easily. If you are an A or AA cup or completely flat-chested, you might want to have a suit cup design which is fully padded. If you go with this option, make sure that the cups sit properly, neither too far apart nor too close together, since fully padded suit tops can easily look fake if this is not taken into consideration.

Long torso: If you have a long torso, chances are that your leg line is shorter in proportion to your torso. If this is the case, have the suit bottoms cut very high so that they sit at your waistline (unless you are a Bikini competitor, in which case you should have the bottoms sit just above your hip bones). This will give the illusion of a shorter torso and longer legs.

Short torso: If your torso is short, chances are that your legs are either of normal length or quite long. A suit bottom which sits low on the hips, below the hip bones, will create illusion of a longer torso, as will a steeper V-cut in the center of the bottoms. Bikini competitors can select a lower scooped rise in the bottoms to lengthen the torso line.
Wide trunk: If you have a very wide midsection, avoid horizontal cuts on the front of the suit bottoms and opt instead for a V-cut. The sides of the suit bottoms should sit very high to further create the illusion of a nipped-in waist.

C-section scars or saggy abdominal skin: If you have a998805 665046383515546 812080141 n C-section scar or saggy abdominal skin, choose a slightly higher rise in the suit bottoms to tuck the scar or skin in. Once you add suit adhesive at the contest, you should feel secure in the suit.

Long legs: Choose a suit bottom which sits low on the hips, below the hip bones, in order to create illusion of a longer torso and more proportionate legs.

Short legs: If you have a shorter leg line, have the suit bottoms cut very high so that they sit at your waistline (unless you are a Bikini competitor, in which case you should have the bottoms sit just above your hip bones). This will give the illusion of a shorter torso and longer legs.

Flat glutes: Some competitors have flatter glutes which can be lifted by a suit. Basically, the suit should be cut so that it holds and lifts up most of the glute area. This is usually done with the strategic placement of elastic in the bottoms so that the garment hoists everything up instead of just lying on top of the area.

Narrow hips: If you have narrow hips, you will need to select a suit bottom with a more horizontal cut which will give the illusion of a wider hip line. For a typical V-cut suit bottom, a flatter or wider cut can still be accomplished without losing the standard suit design. For the Bikini Division, you can select a suit bottom which is completely horizontal. If your hips are excessively narrow, you should opt for fabric at the hips instead of crystal or string connectors. However, many ladies who have slightly narrow hips look fantastic with crystal connectors at the sides.

Wide hips: Wider hips are best camouflaged by an exaggerated V-cut and sides which sit about an inch above the hip bones.
When you order a custom suit, make sure to send all your measurements to the suit maker along with photos to help him or her determine the most flattering cut for your body. Make sure to also bring up any body issues or concerns in advance so that they can be factored into the design of the suit.

Building Muscle The Vegan Way

By no means am I vegan or even vegetarian, but I appreciate the fact that many individuals have specific reasons for avoiding meat. Protein is an essential nutrient, but it is especially important for people looking to build muscle. Daily protein intake for the average individual should be around 0.8 gram of protein per kilogram of body weight, but I recommend a MUCH higher intake for weightlifters. For example, though I am 119 pounds, I currently consume 150 grams of protein per day, spread out among 6 meals. But if I were vegan, I would consume 8 meals per day instead of 6. This is due to the fact that it can be extremely challenging to consume sufficient amounts of protein, resulting in more frequent meals and a greater variety of protein sources. Another challenge which vegans face is the fact that nuts and seeds have a high caloric density and are packed with fat, so their consumption must be monitored.

Vegan foodBelow is a list of the best vegan protein sources.

Tofu

Tempeh

Lentils

Soybeans

Pinto, kidney, or black beans

Garbanzo beans

Quinoa

Almonds

Cashews

Walnuts

Peanuts

Sesame seeds

Avocado

Broccoli

Spinach

Kale

Sweet potatoes

Veggie burger

Veggie sausage

Soy Protein

Where To Get A Competition Suit

These are the Pro level suits I have in my current rotation. I am already thinking about another one!

These are the Pro level suits I have in my current rotation. I am already thinking about another one!

Whether you are a brand new competitor in the Bikini Division or have been doing it for a while, you may be on the hunt for the best designers of custom competition suits. I have had many suits custom made over the years and as a result have compiled a list of companies which I believe to be the best. I have indicated which companies from which I have purchased suits, but I can also vouch for the quality of the suitmakers from which I have not yet purchased suits.

Before you begin searching for a competition suit, determine your budget first. A decent stage-appropriate suit will run anywhere from about $150 to several hundred dollars, with some particularly blingy suits exceeding $1,000.

Suits You Swimwear (http://www.suitsyouswimwear.com)

CJ’s Elite (http://cynthia-james.com/category/bikini-division) – I have many suits from this amazing designer and recommend her highly!

Ravish Sands (www.ravishsands.com) – I have ordered from this incredible designer as well. These suits are extremely blingy!

Sweet Revenge Bikinis (http://sweetrevengebikinis.com)

Jagware (https://www.facebook.com/pages/Jagware-Posing-Suits-and-Bikinis/118652248159948) – I have one suit from this designer which purchased off the rack, then blinged out on my own and wore at my second Pro Bikini contest.

Saleyla (http://www.saleyla.com)

Water Babies (https://www.waterbabiesbikini.com)

Glam Girl Swimwear (http://www.glamgirlswimwear.com)

Evil Things In My Fridge

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One of the casualties of hosting holiday events is that I always find myself saddled with a plethora of desserts which are difficult to resist. For example, I still have homemade fudge, vegan brownies, and vegan banana bread sitting in my fridge which I cannot throw in the trash, because I know all too well how delicious they are. The strange thing is that I have only a small quantity of savory leftovers from Thanksgiving, so I never ran the risk of getting tired of eating turkey and stuffing. Years ago, I would have indulged in whatever leftovers remained without much consequence, but now that I am firmly entrenched in the fitness world, there is no possible way that I would risk unraveling my efforts to remain shoot ready year-round. I hope this proves to people that it is possible to have decadent desserts around without feeling the need to indulge in them. I am not saying that there is no temptation, but I try to ignore the fact that they are in my house. I have a photo shoot in five days and keep reminding myself that it is right around the corner!

The Division Chooses You

I am always amused by women who will deny their genetics simply because they are enamored with a certain division. Some women are so stubborn that they will struggle in a division that they are clearly not suited for, getting pummeled with low placings, when all they would need to do is cross over to a different division. For example, I have met women who were clearly so muscular and thick that they were made for the more muscular divisions, but who stubbornly insisted on competing in the Bikini division because they liked the posing or the suit cuts better. I have also seen ladies competing in more muscular divisions who would place higher if they competed in a less muscular division. For this reason I honestly believe that the saying “The division chooses you” is very accurate. Pay attention to the lines of your body and what your natural tendency towards muscle gain is. Though there is a certain flavor or flair in each division, the worst thing you can do is to pick a division to compete in solely on the basis of the poses which define the division.

The first thing you need to do is look at your body type to determine where you fit in best. Generally speaking, if you have a tendency to put on and maintain an appreciable amount of muscle, you should explore the more muscular divisions. Another general rule is that symmetry, balance and proportion are important in all the divisions. If you are not sure which division you are best suited for, ask someone who truly knows what the judges are looking for in the different divisions. Let’s break down the divisions a bit more to help you determine where your genetic tendencies will ensure the best success onstage.

Bodybuilding GailBODYBUILDING: This is the most muscular of the female divisions, displaying considerable mass, clear muscle separation, very low body fat and the striated, shredded and dry look which also characterizes male bodybuilders. Bodybuilders must perform routines which incorporate certain mandatory poses to display their muscle definition and size. Typically, most women just beginning to compete will work up to this division, but a few ladies already possess the size necessary to be competitive at the local level in Bodybuilding.

DanaPHYSIQUE: This division displays less muscle density than bodybuilding, but muscle bellies are full and toned, waistlines are nipped in, and there is a natural grace which defines this division. Women who are too muscular to compete in Figure but not quite muscular enough for Bodybuilding are made for this division. Physique competitors also perform choreographed routines onstage which incorporate mandatory poses, but they must keep their hands open with “pretty hands” during their routine.

Fitness LeaFITNESS: This division is perfect for women who have strong backgrounds in gymnastics and dance with fantastic flexibility and strength. You MUST have great stage presence and personality which emerges onstage, because this division relies on those elements. Judges will evaluate flexibility, strength, technique and difficulty. If you are a dynamo onstage and can carry the mood and energy of a fun theme and costume throughout an entire routine, this division is perfect for you. There is a swimsuit round as well, during which you will be compared against the other competitors. During this round, muscle tone and definition will be assessed.

Figure ErinFIGURE: Figure competitors have less muscle than the Bodybuilding or Physique divisions, but there is still a decent amount of curvy muscle, combined with a feminine appearance. There is some muscle separation but striations are a no-no. Rounded delts, defined quads, and a nice wide back coming into a nice, small waist taper are ideal for this division. Women who do not have the athleticism or the stage presence to perform acrobatic routines onstage but who have the degree of muscularity I just described would do well in this division.

Sac Pro frontBIKINI: If you have an athletic and fit body without muscle separation, you are most likely well suited for this division. Bikini competitors are never overly muscular and do not display the delt caps or quad sweeps that the other divisions do, and muscle separation is the kiss of death in this division. However, do not be fooled into thinking that you don’t need muscle to do well in this division. As this division has progressed, a greater degree of conditioning is being rewarded. The key here is to target a tight, lean, toned physique which is still very feminine.