Category Fit Attitudes

Competing And Self-Worth

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Team U 35+ top 5

I had an amazing time competing as an NPC Bikini competitor, and also had fun competing as an IFBB Bikini Pro, despite the fact that I didn’t place well as a Pro. However, I don’t miss the maddening prep which precedes each competition, nor the constant self-scrutiny which always surfaces during prep. Though I always want to win, I am not going to have a nervous breakdown over the fact that my placings as a Pro have been underwhelming. I don’t feel pressured to step onstage, and I honestly wouldn’t have a problem with retiring completely from competing if that is what I decide to do. Yet I still get that question, “When’s your next show?”

A number of people have mentioned that the stakes have been raised lately, due to the more muscle-bound, newer Bikini Pros. They have told me this as if I wasn’t already aware of that fact! I am well aware of who is competing in the Pro ranks, and what the ladies are bringing onstage these days. Here’s the truth: I am tired of trying to balance a very busy schedule with two-a-day cardio sessions and double training in order to prep for a contest. My attitude is that I already won. My singular goal with competing was to attain IFBB Pro status, which I did. So should I feel that my value has somehow diminished because I am not one of the handful of IFBB Bikini Pros who have decided to continue competing in the Pro ranks? If you think about it, the majority of Pros do NOT compete. There are over 400 Bikini Pros now, but only a small percentage of them choose to keep hitting the stage.

What happens when a Pro chooses to continue with competing? The stakes are raised in the Pro ranks, with stiff competition from other Pros, and a more stringent judging panel which is necessary when assessing the best physiques in the world. It can be quite intimidating, which I think is a major factor for Pros who avoid the stage the minute they go Pro. It can be rather disappointing to achieve the crowning victory of Pro status, then get slapped down because you aren’t one of the best Pros. Basically, you go from being at the top of one heap, to being at the bottom of another one.

Since life is about balance, many Pros shift their focus to career, family, and other interests. The idea of returning to the stage can be downright repellent to some Pros who finally realize what they were missing when they were in the throes of competing during their amateur days. I have heard people in the industry talk smack about Pros who “let themselves go”, which in many cases is code speak for situations in which a Pro began to finally live like a normal person. In the world of bodybuilding, being “normal” is often regarded in a negative light.

For those of you who are IFBB Pros and are feeling some remorse over not stepping on stage as a Pro, you need to stop beating yourself up about it! As long as you represent the IFBB in a classy manner, and continue to inspire and motivate through your fitness lifestyle and whatever other respectable endeavors you are involved in, you don’t have to compete. You are still a Pro, always amazing, and one of the top athletes in the bodybuilding world!

My Experience With Banishing Gluten

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gluten

Yesterday I posted a piece which was written by a woman who has suffered from celiac disease for many years. While I don’t have celiac sprue, I have gluten intolerance which was verified last January with an ALCAT blood test. When I eat gluten, I become irritable and emotional, I get headaches, my belly aches, and I don’t sleep well. Of course I didn’t know that this was the case until I did an elimination diet and gradually began feeling better, then tried eating gluten after many months of avoiding it. Every time I ingest gluten containing foods, I notice symptoms which can be mild or severe depending on the food and the quantity eaten. Pizza is VERY dangerous for me now, so if I am faced with the prospect of eating the cheesy, gluten filled meal, I have to take a Glutagest (which breaks down gluten in the food eaten) if I want to avoid the ugly consequences of allowing gluten to enter my body.

I agree that the whole gluten-free trend has gotten a little out of hand, but I also strongly believe that there are many people walking around with gluten intolerance who have no idea that the glutinous foods they are consuming are affecting their health and well-being. Gluten-free foods have become trendy these days, and people are quite willing to pay extra for gluten-free foods which are frequently tasteless and odd in texture, even if they have no health issues with gluten. One great feature about the new trendiness of gluten is that there have been great improvements in the taste and texture of these foods without having to throw in a ton of fat and flavorings, so even those who aren’t suffering from gluten intolerance or celiac are happy to consume gluten-free dishes.

Going gluten-free is definitely not a guarantee to weight loss or any other magic cure, but it can certainly help those who suffer from celiac disease or gluten intolerance. I have personally benefitted from going gluten free in the past year, with more luminous skin, better digestion, better overall mood and energy, and much better sleep. If you suspect you have gluten intolerance, try an elimination diet in which you avoid any foods containing gluten for a period of time (I recommend at least 4 weeks). You may notice a difference in how you feel, in which case you may want to continue avoiding gluten. If you prefer objective data, you can ask your doctor about getting tested for gluten and other types of food intolerance.

Great Piece By A Celiac Sufferer

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I love this piece, written by a celiac sufferer who laments the current gluten-free bandwagon which many people are adopting. Tomorrow’s piece will be a contribution by me on my personal experience with going gluten-free.

Original post can be found at:

http://jezebel.com/5991724/will-everyone-please-eat-gluten–please-because-you-are-literally-killing-me-kind-of

Will Everyone Please Eat Gluten? Please? Because You Are Literally Killing Me, Kind Of

Written by Elissa Strauss

A new study by the NPD group shows that 29% of Americans are now trying to cut gluten out of their diets, most of them just cause. Every time another person makes this foolish decision, my life gets harder.

I’ve been a Celiac for 14 years. My mom was diagnosed back in 1993. I am here to tell you first-hand that going gluten-free is not a almond flour paved path to the GOOP holy trifecta of increased energy, a dewy complexion and perfectly fitting skinny jeans. It is just a diet that is medically necessary for some of us and no better and probably even a bit worse for the rest of you. (If you suspect you are one of those for whom it might be medically necessary, I wholly endorse you giving it a shot, but, please, take it seriously and see a doctor.)

When my mom first got diagnosed 20 years ago our family would take long Sunday drives to the other side of the San Fernando Valley for a loaf of bread that was only slightly better than vile and weighed more than my biology textbook. Lost and vulnerable, she ate a lot of Lay’s potato chips that year. By the time I was diagnosed in 1999 things were a little better. This was about the time when Whole Foods markets began popping up all over America and most of them would dedicate a few shelves to palatable gluten free goods.

So when gluten-free started trending a few years ago and I could finally understand what this red velvet cupcake phenomenon was all about, I was thrilled. Pizza delivery! Deli sandwiches! Whoopie pies! Chicken nuggets! Suddenly gluten-free was everywhere. But this was when things took also took a turn for the worst.

You see, when something that is medically necessary for some of us becomes something cool and trendy for the rest of the world, shit gets messed up. Waiters, thinking I am just another ankle-boot wearing Gwyneth wannabe, no longer take me seriously. It is actually harder for me to eat out now than it was a few years ago because a little dusting of flour on a piece of flounder equals a few days in bed for me.

And those red velvet cupcakes? They are now often stuffed alongside their gluten-containing counterparts in bakery displays. Considering even a few splashes of soy sauce, in which wheat is a minor ingredient, can trigger my celiac, a few crumbs of something not gluten-free is just not an option for me. Now I am nostalgic for the days when we were a fringe movement instead of a Miley Cyrus-endorsed lifestyle.

Though here I am, going on and on explaining why you should stop eating gluten-free food just to protect people like me, when you should really stop eating it to protect yourself.

As I mentioned already, gluten-free is not the answer to your dieting needs. Remember when we all went gaga for fat-free diets in the late 90s and guiltlessly swallowed entire packages of Snackwells devils food cookies and then couldn’t figure out why we weren’t losing weight? Exactly. I have met many a celiac over the years, and I promise we wouldn’t all pass your supermarket tabloids “bikini body” test. Considering that many gluten-free goods are higher in fat to substitute for the missing gluten — which literally holds baked goods together — a gluten-free diet can actually leave us worse off, weight-wise.

For those of you who swear off gluten not because you want to lose weight, but just because you think it will make you healthier: please stick with the whole wheat. Fiber is one of the most important things you can eat for health’s sake and it is extremely difficult (and pricey, see below) to get your hands on when you are strictly gluten-free. Also, for people with no sensitivity to gluten, a slice of whole wheat bread is by no means worse for you than a slice of teff, garbanzo bean and brown rice fiber bread. And the whole wheat bread will be, at least, one million times more delicious.

Also, this life is expensive! Literally, on average, 242% more expensive, according to researchers from the Dalhousie Medical School in Canada. Let me break this down for you: pretzels can run $5-$6 a bag, individual sized pizzas around $15-$20 at restaurants and even $11 for crappy tasting ones from the market, and cupcakes and muffins are in the $4 range. I just spent $12 on a whole-grain gluten-free loaf the other day and didn’t think twice about it, because this is just my life. But it doesn’t have to be yours.

Static Trapeze

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static trapeze

I recently started taking flying trapeze classes and have enjoyed them immensely. However, I began to analyze the reasons why I enjoyed the flying trapeze, and realized that the acrobatic moves were the most intriguing to me. Though I love the whole idea of swinging 20 feet up in the air and doing catches with the catcher, the timing is critical. When you’re trying to think about your trick, setting up your trick with proper timing, and paying attention to the calls from the catcher, all while swinging up in the air, you can get a bit rattled.

I thought that if I removed the flying variable from the trapeze, perhaps I would be able to concentrate more on the tricks. Because of this notion, I am looking into taking static trapeze classes as well. I took gymnastics for several years when I was a kid, and since my best event was the uneven bars, I thought a great progression from childhood gymnastics would be the static trapeze. I like the fact that trapeze isn’t the first thing people think of when considering athletic pursuits, and I also like the fact that trapeze is vastly different from weightlifting. Hopefully my creaking joints and reduced flexibility will dissipate as I venture more deeply into the trapeze arts.

Once I take static trapeze, I will post an update on the experience.

Stuck in A Workout Rut? Try Pyramid Training – REPOST

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I figured that this article which I wrote a while back deserved a repost. I hope you enjoy!

If you have hit a training plateau or are just bored with your current training regimen, you might want to mix it up by incorporating pyramid training into your routine. Pyramid training is an extremely effective way of increasing strength and muscle mass and is easy to incorporate. There are different types of pyramid training designs which exist, but the ascending type is the best for individuals who are relatively new to weight training, as it provides a warm-up for the body before the weight used increases.

Types of Pyramid Training:
ASCENDING: You will start out with a light weight and perform 12 to 20 repetitions in the first set, then increase the weight used while decreasing the number of repetitions in subsequent sets.
1st set – 15 to 20 repetitions with a light weight
2nd set – 12 to 15 repetitions with a light to moderate weight
3rd set – 10 to 12 repetitions with a moderate weight
4th set – 8 to 10 repetitions with a moderate to heavy weight
5th set – 6 to 8 repetitions with a heavy weight

DESCENDING: You will start out with a heavy weight and perform 6 to 8 repetitions in the first set, then decrease the weight used while increasing the number of repetitions in subsequent sets.
1st set – 6 to 8 repetitions with a heavy weight
2nd set – 8 to 10 repetitions with a moderate to heavy weight
3rd set – 10 to 12 repetitions with a moderate weight
4th set – 12 to 15 repetitions with a light to moderate weight
5th set – 15 to 20 repetitions with a light weight

DOUBLE PYRAMID: You will start out with a heavy weight and perform 12 to 20 repetitions in the first set, then increase the weight used while decreasing the number of repetitions in subsequent sets. On your fifth set, you will decrease the weight used while increasing the rep range. When you are on the descending portion of this pyramid, you will not be able to perform as many repetitions due to the muscle fibers being closer to failure.
1st set – 15 to 20 repetitions with a light weight
2nd set – 12 to 15 repetitions with a light to moderate weight
3rd set – 10 to 12 repetitions with a moderate weight
4th set – 8 to 10 repetitions with a moderate to heavy weight
5th set – 10 to 12 repetitions with a moderate weight
6th set – 12 repetitions with a light to moderate weight
7th set – 15 repetitions with a light weight

Yes, I Really DO Eat Clean Year-Round

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A couple of my fitness friends have recently noticed that I continue to eat clean, almost as if I was in prep for a contest. One of those friends IS in prep, so I guess she expected a stark contrast between what she has been consuming and what I eat on a regular basis. Basically, I continue to eat seven meals each day, and my protein intake these days is around 150-170 grams per day. I don’t pig out on forbidden foods, but I am not fanatical about eliminating all fat and carbs. On low carb days, I allow myself a bit of healthy fat, usually in the form of avocado, olive oil, or nuts. I have two high carb days, and I make sure that my weekly cheat meal falls on one of those days. Every once in a while (perhaps every three weeks) I may indulge in something like a nonfat mocha from Starbucks, a slice of gluten free zucchini bread, or a bowl of chicken pho.

Out of the 49 meals I eat each week, only ONE meal is a dirty cheat meal. Because I follow clean eating the majority of the time, I have been able to maintain a reasonable off-season weight. I compete at 117-119 pounds, and my weight has hovered between 119 and 122 pounds for quite a while now without even trying. I know I could always pack on more muscle, and my body fat is up a bit (around 15-16% right now), but I am happy with where I am at. My abs come out to play every now and then too, which is something I always welcome. They aren’t super chiseled and ripped, but I don’t need to walk around like that.

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STACEY NAITO – IFBB Bikini Superstar (Interview)

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Please check out the great interview which Christian Duque from Strength Addicts hosted, and in which I am the featured guest! We talked about a lot of topics, and I covered a lot of ground on my background, my contest journey, and my philosophy on training, diet and competing. Check it out and please LIKE and SHARE! Thank you so much!

This 94-Year-Old Grandmother Is A Champion Powerlifter

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I am utterly shocked and completely impressed by this lady! Read on to find out how she got started at the age of 91. This totally proves that you are NEVER too old to lift weights!

Original post can be found at:
http://www.mindbodygreen.com/0-22172/this-94-year-old-grandmother-is-a-champion-powerlifter.html

by Emi Boscamp, MBG Editorial – October 16, 2015 5:25 PM

A 94-year-old woman can dead lift 135 pounds. What did you do today? (Yeah, I didn’t do much of anything either.)

Floridian Edith Traina is a grandmother — and that’s an accomplishment in itself — but she’s also a champion powerlifter. She started doing it at the tender age of 91 and has since become addicted to the competition, reports FOX13 Tampa.
“(My friend) dragged me kicking and screaming to the gym, and I figured I’d keep her happy for a while and get her off my back, but I got hooked,” Traina (which, by the way, is the most fitting last name possible) told FOX13 Tampa.

Since then, the self-described “champion” has competed in more than a dozen competitions, is the only person in her age group, and hopes to be able to lift 200 pounds by the time she hits 100. Though it may be good for her health, she does it because of how it makes her feel emotionally.

“With this, I just walk up, lift it, put it down. I get all these applause — great for the ego,” she said.

Watch her do her thing below (and prepare to feel like a bum). Keep on trainin’, Traina — we’re rooting for you!

Nutrient Timing

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nutrient-timing
If you are at all interested in optimal fitness, you need to be aware of what nutrients your body needs in order to build muscle and metabolize fat as well as optimize performance. This is better known as nutrient timing. Proper timing of the foods you eat will support hormone function and promote a lean and muscular physique, while eating the wrong foods at the wrong time will trigger fat deposition, loss of muscle, and longer post-workout recovery times.

When nutrient timing comes into play, the goal is to shift body composition so that fat loss and muscle gain are optimized and glycogen stores are maximized. Such shifts have long-standing health benefits which can effectively prevent development of major diseases such as diabetes and high blood pressure. One caveat is that consuming excessive amounts of food will result in fat gain regardless of nutrient timing.

During training days, you should consume higher amounts of protein and carbohydrate and decrease your fat intake. The general rule is to consume about 1 to 2 grams of carbohydrates per pound of body weight, with most of your carbs consumed post-workout. On your rest days, you should consume higher fat and protein while dropping your carb intake to about 0.5 grams per pound body weight. The rationale behind this is that you want to encourage higher insulin levels post-workout, but lower insulin levels at all other times.

You may want to bump up your carbohydrate intake a bit throughout the day if you are looking to gain muscle, since insulin stimulates growth or anabolism. You can also ingest carbs throughout the day if you are already lean and just want to maintain. However, if you are looking to lose body fat, you need to consume most of your carbs during and post-exercise, and consume mainly protein and fat during all other times.