Category Competitions

Discussion On Glute Exercise #6: Plie Squat

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In the Top Ten Glute Exercise Video Series Ian Lauer CSCS and IFBB Men’s Physique Pro and I presented ten exercises which we felt were the most effective for building and tightening up the glutes. Number six on the list was the Plie Squat, which I will describe here.

Hold a dumbbell at the end (not at the handle) between your legs and stand with feet wider than shoulder width apart. Make sure toes are slightly turned out. Flex deeply at the hips and knees so you are squatting low. Avoid hunching or leaning over and keep upper body upright. Keep your heels planted on the floor and emphasize pushing into them during the movement while squeezing your glutes in the resting phase. VERY IMPORTANT: when you come up, do not come up all the way, but only halfway so you are still engaged in a squatting movement throughout the set.

Recommended rep range is 12 to 20 repetitions, 4 to 6 sets total.

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Discussion On Glute Exercise #7: Single Leg Press

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In the Top Ten Glute Exercise Video Series Ian Lauer CSCS and IFBB Men’s Physique Pro and I presented ten exercises which we felt were the most effective for building and tightening up the glutes. Number seven on the list was the Single Leg Press, which I will describe here.

Place one foot on the middle of the leg press platform and place other foot firmly on floor to maximize a stretch in the glutes. Push plate with foot, straighening out hip and knee without locking knee while driving through the heel and squeezing your butt. Move relatively quickly during this exercise so that you get maximum glute recruitment and really burn out the muscle. Complete a full set with one leg, then switch legs without resting.

Recommended rep range is 10 to 25 repetitions for each leg, 4 to 6 sets total. For a challenge, aim for 30 repetitions on higher rep days.

Watch it on YouTube:

Discussion On Glute Exercise #8: Cable Kickbacks

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In the Top Ten Glute Exercise Video Series Ian Lauer CSCS and IFBB Men’s Physique Pro and I presented ten exercises which we felt were the most effective for building and tightening up the glutes. Number eight on the list was Cable Kickbacks, which I will describe here.

Put ankle cuffs on. attach one cuff to low pulley cable. stand so you are facing weight stack. hold onto handles for support. kick leg that is attached straight back, keeping leg straight but not locking knee. squeeze that glute. don’t arch back.

Recommended rep range is 12 to 20 repetitions for each leg, 4 to 5 sets total. If you can, work up to 25 repetitions per set on higher rep days.

Watch it on YouTube:

Discussion On Glute Exercise #9: Bench Step-Up

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In the Top Ten Glute Exercise Video Series Ian Lauer CSCS and IFBB Men’s Physique Pro and I presented ten exercises which we felt were the most effective for building and tightening up the glutes. Number nine on the list was the Bench Step-Up, which I will describe here.

Stand with a bench in front of you, holding dumbbells in each hand. Step onto bench with your right leg and extend leg fully so you are standing on the bench with the right foot. When you do this make sure to concentrate your weight on the heel of the foot and squeeze your right glute at the top of the movement. As you extend the right leg, you will flex the left leg at the knee and hip so that it is tucked next to the right leg.

Switch legs.

Recommended rep range is 12 to 20 repetitions for each leg, 4 to 5 sets total.

Watch it on YouTube:

Discussion on Glute Exercise #10: Bench Hip Raise

drstaceynaito 1 Comment

In the Top Ten Glute Exercise Video Series Ian Lauer CSCS and IFBB Men’s Physique Pro and I presented ten exercises which we felt were the most effective for building and tightening up the glutes. Number ten on the list was the Bench Hip Raise, which I will describe here.

You will need a bench which is what your shoulders and head will rest on during the exercise. Your body will be perpendicular to the plane of the bench surface. Plant your feet on the floor about shoulder width apart and knees bent to 90 degrees so that your thighs are parallel to the floor. Place a weight plate (I usually use a 45 pound plate but you should start with a lower weight until you feel comfortable with this move) on your thighs. This is your starting position.

Flex at the hips so that you sink down with your glutes almost touching the floor, then come back up while squeezing your glutes to return to the starting position.

Recommended rep range is 10 to 15 repetitions, 4 to 5 sets total.

Watch it on YouTube:

Cheat Meals

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If you ask a competitor about favorite cheat meals, you had better expect the person’s eyes to glaze over as he or she lovingly describes his or her most beloved foods. You may wonder if cheat meals are only incorporated into the lives of fitness people, but they actually serve a purpose for anyone who is committed to healthy eating. Perhaps you have just embarked on a healthy food regimen and are struggling a bit with it. When you incorporate one or two cheat meals into your plan each week you will boost your metabolism and foster a more balanced relationship with food.

Let’s face it. We are only human, and we carry our emotional relationship with food with us throughout our lives. If we were to practice a rigid adherence to a healthy meal plan without any fun meals, we would feel guilty if we were to ever indulge in a bad food in a moment of weakness. If we know that we are allowed such a fun meal (I prefer this terminology over “cheat” meal), we can rest in the comfort that it is acceptable and that there is no reason to feel guilty about consuming it. This also works nicely if you tend to go to events on the weekends and don’t want to be the stick-in-the-mud who can’t eat anything that is being served.

When you eat a more calorie controlled meal plan during the rest of the week, a fun meal will speed up your metabolism and satisfy cravings that have been accumulating during the week. I believe it is important to eat something you truly crave instead of doing a small cheat like a dinner roll with a chicken spinach salad. Have the two slices of pizza or the burger! Just make sure to eat an acceptable amount of food and don’t gorge yourself.

I am often asked by weight management patients if a cheat day or a cheat weekend is acceptable. My response is no, for the simple reason that this creates a slippery slope which causes many individuals to lose self-control and spiral into a guilt-ridden “I messed up so why stop now?” mentality. If it is too difficult to do one fun meal per week, incorporate two fun meals spaced by at least one day so that your body can recover.
woman-eating-fast-food-burger

Why Liquid Sun Rayz is the BEST Competition Color Around

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LSRAfter competing in the NPC for a number of years I have tried ALL the major brands of competition spray tanning products and have certainly formulated opinions regarding each brand. I remember the first time I had Liquid Sun Rayz (LSR) applied and was mesmerized by the deep mahogany tone of the product. It was more believable than other brands and looked incredible onstage. Yet I found myself in geographic regions which featured other products, so I was often forced to use other products with results that never impressed me in the same way that LSR did. Whenever a competitor asks me what color I recommend, I always say LSR because I know it will always look outstanding onstage. The formula works well on pale skin tones and looks beautiful on the darker skin tones as well. You will NEVER look orange, yellow or green onstage with LSR. The formula also adheres beautifully to the skin and the DHA imparts a very deep color after several hours.

Another very important reason why I love LSR so much is that Marilyn Spatola has established a tremendous business which truly celebrates the athlete. The LSR team is very organized and adheres well to their spray schedule. I have heard horror stories about competitors choosing other spraying services and waiting for hours past their appointment times or not getting sprayed at all. Marilyn and her spray team are respectful, professional, caring and efficient. I never worry about whether my tan will look good for a contest because I know that LSR will make sure that my color (and everyone else’s) looks perfect.

I am so very excited to be one of the LSR Sponsored Athletes and look forward to LSR’s continued successes!

Don’t Ban Fruit!

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Basket of FruitFruit has gotten a bad rap recently in people’s efforts to eradicate sugar from their diets.  However, I strongly believe that this is a big mistake.  Fruits are low-calorie and (with the exception of avocados) low in fat, and are plentiful in vitamins and soluble fiber.  Soluble fiber aids the body in ridding fats and cholesterol from the body as well as ensuring regular transit of food particles in excretion.  In addition, fruits offer antioxidants which protect the  body from oxidant stress and many diseases, as well as boost our immune response.

I especially love blueberries as they contain a special type of antioxidant known as anthocyanins.  In fact, all “blue” fruits (blackberries, acai, mulberries and black grapes contain these powerful antioxidants just underneath their skins.

Here is a list of some of the most popular fruits along with their associated health benefits:

APPLE:  Apples are packed with soluble fiber and are high in vitamins.  Due to their high fiber content they can be excellent aids for individuals who suffer from constipation.

BANANA:  This fruit is well known for its high potassium content.  Those who have issues with high blood pressure might want to make bananas a regular part of their meal plans in order to manage their pressure issues.

BLUEBERRIES:  As stated before, blueberries are one of my favorite fruits because they offer so many health benefits.  This fruit is ranked number one in antioxidant activity and may help to lower the risk of developing neurological disorders such as Alzheimer’s and Parkinson’s.  They also freeze very well.  In fact, not too long ago I was in the habit of purchasing large batches of blueberries, then freezing them for use in my morning oatmeal.

CRANBERRY:  This extraordinary fruit prevents bacteria from adhering to the bladder wall and in so doing can be very effective in preventing urinary tract infections from developing.  I recommend the extract or juice to women who are prone to frequent urinary tract infections as it minimizes the chance of developing infections.  Cranberries have a strong antioxidant effect as well.

PINK GRAPEFRUIT:  This fruit is very high in a form of soluble fiber known as pectin, which can help to lower cholesterol.  It also is rich in lycopene and flavonoids, which may have a protective effect against certain types of cancer.  Beware of this fruit if you take cholesterol-lowering statins or some other medications, as grapefruit can interfere with some medications.

KIWI:  This strange, beautiful, tart fruit is packed with vitamins C and E, has 3 grams of fiber in one fruit, and is also rich in potassium and magnesium.  In fact, kiwi has more vitamin C than oranges do. 

MANGO:  This fruit has ample amounts of lutein and zeaxanthin, which have a protective effect on vision and can reduce the risk of age-related macular degeneration, which is the leading cause of blindness in adults.

ORANGE:  Oranges are rich in folate, an essential substance which helps to prevent neural tube defects in unborn infants and which also has a protective effect against the development of high blood pressure in women.  It is also rich in vitamin C and fiber.

PEAR:  Pears contain a lot of soluble fiber and for this reason can be very effective in relieving constipation.

PINEAPPLE:  This tropical fruit, besides containing large amounts of vitamin C, contains an enzyme known as bromelain which assists in breaking down protein and facilitating digestion.  Bromelain also has wound healing properties, helps to prevent blood clots and inhibits cancer cell growth.  Pineapples also have anti-inflammatory properties which can help to alleviate arthritis pain.

POMEGRANATE:  This fruit is rich in antioxidant tannins which have a demonstrated protective effect on the heart.  Individuals with high blood pressure or risk of heart attack will benefit from ingesting this fruit on a daily basis.

PRUNE:  Prunes are very high in sorbitol which has a mild laxative effect, so the old wive’s remedy of drinking prune juice for constipation was extremely valid.  This fruit is also very rich in boron, a mineral which may help prevent osteoporosis.

RASPBERRY:  Raspberries are rich in folate, magnesium and ellagic acid, an antioxidant which may help to prevent cervical, esophageal and colon cancer.  They also provide large amounts of fiber, as well as vitamins A and C.

STRAWBERRY:  Strawberries are packed with vitamin C, fiber, folic acid and potassium.  They also have a protective effect against carcinogens.

I realize that many people are not able to locate the fresh varieties of fruits throughout the year, so I want to call attention to the varieties of fruits which are available frozen.  Dole offers the following fruits in frozen versions:

  • Apples
  • Bananas
  • Blackberries
  • Blueberries
  • Cherries
  • Cranberries
  • Mangos
  • Mixed berries
  • Papaya
  • Peaches
  • Pineapple
  • Raspberries
  • Strawberries

Frozen fruit is picked, washed, peeled, cut and frozen immediately in order to retain the bulk of its nutritional value.  When you are ready to use the fruit, you can either thaw it at room temperature or lightly defrost it in the microwave, though I strongly prefer room temperature thawing.

People who compete may have adopted the attitude that fruit is a big no-no, as they believe the fructose in fruit will potentiate fat retention.  However, if you consume small portions with meals, especially with your post-training meal, there is no way that you would consume enough to create such an issue.  I strongly disagree with the mindset that fruit consumption should be eliminated during contest prep, as this robs the body of powerful antioxidants and deprives a competitor of natural sweetness, which could result in strong cravings for sweet items which are made with sucrose or artificial sweeteners.  If you are extremely concerned about consuming too much fruit, try a small portion (1/4 to 1/3 cup of fruit in the morning with your first meal, and the same portion size with your post-workout meal.