Category Fit Attitudes

Maintaining Focus In The Midst Of Chaos

drstaceynaito Leave a comment

Originally published on RxGirl on Thursday, 04 July 2013

http://www.rxmuscle.com/rx-girl-articles/8649-maintaining-focus-in-the-midst-of-chaos.html
When-you-focus-on-what-you-want-everything-else-falls-away
If there’s one thing I have learned during my life, it is that there will always be challenges to face and overcome. Such trials can be immense and carry the power to derail us from our daily routine. However, maintaining consistency in a daily routine, especially during the most difficult times, provides balance while also keeping an individual on track with contest prep or other fitness related goals. In some sense, such a structured routine can almost serve as a welcome haven when everything else is chaotic, provided it does not make excessive demands on one’s time or energy resources.

This year has been an extremely rough one for me, characterized by both my parents being hospitalized, the dissolution of a two year relationship with a man I was very much in love with, job loss, etc. I think most people would have buckled from the pressure, but I was so incredibly stubborn about staying on track that I pushed through the emotional and physical pain and became more creative about how to fit my ever increasing workout loads into the chaos that defined my life. If anything, the trials I went through made me all the more determined to get the job done with my contest prep. I put the horse blinders on and headed down the track at a full gallop. Ironically, though I have been working less in the past month, I am busier than ever and often go through my days in a bit of a fog. It is commonplace for me to forget whether I am at the gym for my third or fourth workout, or which office I was at yesterday. My attitude lately has been, “hold on tight!” which is indeed what I have been doing as I have ridden the crazy crests and troughs of each day.
Horse Blinders
I know that those of you who compete are Type A personalities, driven, committed, strong and stubborn. I also know that some of you will abandon your plans to compete in upcoming contests when life throws you a curve ball. I honestly think this is a mistake. Why forgo the pursuit of a goal (i.e., prepping for a contest and competing in it) when things get nuts? We are in a unique position to inspire and lead by example, so when we give up on achieving a competition or general fitness goal, we are sending a message that it is acceptable to adopt an off and on approach to the “can do” attitude which is common in the fitness world. I am not saying that we should be burdened by the responsibility to carry the hopes of others, but that we best serve ourselves and others when we adopt a tenacious determination to reach our goals. If you can remember why you are driven to compete and to reach your personal best, and make a decision to hold yourself to your regimen in the midst of adversity, your victories will be sweeter than ever.

Common Diet Myths

drstaceynaito Leave a comment

Originally published on RxGirl on Tuesday, 28 May 2013

http://www.rxmuscle.com/rx-girl-articles/8325-common-diet-myths.html
bigstock_Myth_truth_1199244
MYTH: You should avoid eating fat.
FACT: Despite the fact that fat carries more than twice the amount of calories per gram when compared with carbohydrates and protein, fat takes longer to empty from the stomach and thus keeps you feeling fuller for a longer period of time. Fat also adds flavor to foods and heightens the dining experience. In addition, you must consume some fat in order to maintain proper cellular health. Omega fatty acids, monounsaturated and polyunsaturated fats, all of which are healthy forms of dietary fat, actually lower LDL cholesterol in the blood.

Healthy Meal Image
MYTH: Healthy foods are more expensive.
FACT: Many unprocessed foods such as grains, fresh vegetables and fruit are extremely cheap. Think about it. You can purchase a five pound bag of potatoes for a couple of dollars, or you can buy a bag of potato chips for $3.49 or more. And I don’t need to tell you that the bag of potatoes will provide sound nutrition and far more food bulk than the chips. I am not a big fan of certain natural food markets because they are grossly overpriced, so I visit other markets which have very reasonable prices on their unprocessed foods. Processed and fast foods may be more convenient, but they are more costly over time, especially if you eat them frequently.
Double Arches Meal
MYTH: Late night meals will make you fat.
FACT: Your body doesn’t process food differently once the sun comes down. The problem that many people have is that they restrict their caloric intake too much during the day, usually by skipping meals. By the time they get home from a busy day, they are starving, and will eat an excessive amount of calories to satisfy their hunger. Another issue is the mindless munching on snack foods which people often do while watching TV or sitting at the computer.

As long as you eat a reasonably sized, healthy meal, nighttime eating shouldn’t result in weight gain.

MYTH: You can eat any foods you want as long as you do it in moderation.
FACT: It’s okay to indulge in a calorie dense or unhealthy food item once in a while, but if you make it a regular practice to eat junk foods every day, you are doing your body and your health a huge disservice. Trust me, a chiseled physique can never be built on a pizza diet (I know, wishful thinking, right?). Your body requires high quality protein, healthy fats, and unprocessed or minimally processed carbohydrates to function optimally and to support a healthy metabolism.

MYTH: Skipping meals is a good way to lose weight.
FACT: Spacing your meals throughout the day will keep your metabolism running in high gear. It is true that breakfast is an important meal because it provides essential nourishment, regulates mood and energy levels and boosts mental clarity. People who skip meals are notorious for eating excessive amounts of food when they actually do eat, and those meals are usually unhealthy and of poor nutritional value. If you are prone to skipping meals, try keeping a food journal to monitor your meal consumption throughout the day.

MYTH: Carbohydrates will make you fat.

The truth is,carbohydrates are usually consumed in excess by many people. What this does is cause a sharp increase in blood glucose, which triggers insulin release so that the glucose can be converted to glycogen for storage in the liver and muscles. Only a certain amount of this glycogen can be stored, with the excess being stored as body fat. Once the blood glucose level falls below normal, carbohydrate cravings are triggered which many individuals succumb to.

When you cut carbohydrate intake, you will experience a rapid weight loss initially as the body drains glycogen stores for energy. What also occurs is that water is released as the glycogen is utilized, resulting in weight loss from the increased urination which results. But after about two weeks, the increased urination ends, and along with it, the rapid weight loss.

Hormone Roller Coaster

drstaceynaito Leave a comment

Originally published on RxGirl on Tuesday, 09 April 2013
lady-eating-chocolate
http://www.rxmuscle.com/rx-girl-articles/7895-hormone-roller-coaster.html

Oh, to be a woman. We are blessed with goddess energy and are also capable of being strong and muscular while holding onto our femininity. But with our female distinction we also have hormonal fluctuations which can wreak havoc on our health and our moods. It can be a tricky thing to keep estrogen and progesterone levels balanced consistently, especially for those of us who compete. Estrogen imbalance can also bring about early menopause, premenstrual symptoms, menstrual irregularities, and skin issues.

Women who practice a healthy diet, regular exercise, adequate sleep and stress management have the best chance of keeping their hormones in balance throughout their cycles. Overly processed foods, especially refined sugars, should be avoided. Strength training is also an excellent way of regulating estrogen levels in the body. However, I realize that the majority of you who are reading this are already on board with clean eating and weight training, but may still struggle with mood swings, food cravings, menstrual irregularities, and menstrual cramps.

Here are some tips on how to combat mood swings and food cravings which may emerge each month. These supplements will not affect contest prep, and may actually equip you with the best chance of staying on track even during THAT time of the month.

MOOD SWINGS: I am a big fan of the B vitamins because they are proven to reduce stress and anxiety. In fact, I make sure that all of my patients who suffer from depression and anxiety take a B-complex supplement to regulate their mood. It is also a good idea to take magnesium glycinate to restore the magnesium that is depleted during times of stress. Start with 250 milligrams daily, then increase to three times daily with meals. If you get drowsy or have frequent bowel movements, decrease your dose down to once or twice per day.

FOOD CRAVINGS: One of the reasons why women tend to crave chocolate around that special time of the month is because they are often deficient in magnesium, which is found in high amounts in chocolate. For this reason, I suggest taking magnesium glycinate(as stated before) to normalize magnesium levels in the body. Dosage parameters are the same, but if you prefer, you can take magnesium for two weeks at a time, starting a week before your period and ending a week after you get your period.

Another great supplement to take for food cravings is alpha lipoic acid. Take 100 milligrams three times daily. If you really get slugged with strong food cravings before flow visits, add chromium picolinate (200 micrograms three times daily) and vanadyl sulfate (10 milligrams three times daily) to your regimen.

The Incredible Edible…

drstaceynaito Leave a comment

Originally published on mensphysique.com on Saturday, 06 April 2013

http://www.rxmuscle.com/blogs/the-kitchen-eating-strategies/7870-the-incredible-edible.html

If you haven’t already incorporated eggs into your regular meal plan, you should. Eggs are an excellent source of protein, and also provide all eight essential amino acids which are necessary for optimal muscle gains. Eggs are also packed with the following nutrients:

· Vitamin A
· Vitamin E
· Vitamin K
· Vitamin B12
· Riboflavin
· Folic acid
· Iron
· Zinc
· Calcium
· Selenium
· Choline

You may have been duped into believing that eggs should not be eaten due to the fat content in the yolks. However, there are only 2 grams of saturated fat and a total of 5 grams of fat in an average egg. The body actually requires a certain amount of saturated fat for proper function, which translates to about 20 grams of saturated fat on a 2,000 calorie per day diet. If you add only four whole large eggs to your daily diet, you will get 20 grams of quality protein with only 8 grams of saturated fat. As for the cholesterol content in egg yolks, it has been determined that dietary cholesterol does not raise blood cholesterol levels. In fact, consumption of eggs can improve blood lipid panels.

Here is a macronutrient breakdown of one large egg:
· 71 calories
· 6 grams protein
· 5 grams fat
· Zero carbohydrates
· 211 milligrams cholesterol
· 70 milligrams sodium
· 37 milligrams Omega 3 fatty acids
· 574 milligrams Omega 6 fatty acids

As a general rule, we purchase large or extra-large eggs for our household so that we can get the most protein possible. The larger eggs cost only a bit more than small or medium eggs and are a very cheap and high quality protein source which can be consumed during contest prep.

Individuals who want to gain muscle, especially during a bulking phase, should incorporate egg yolks in order to meet the high energy requirements that such a phase demands. Eggs are very easily digested and absorbed and can help to ensure a balanced diet. They are also quite versatile and can be eaten with other foods in omelets and high protein pancakes. If you want a quick snack which provides a good amount of protein, you can hard-boil eggs, making them a portable food source which can easily be packed in a food cooler for the day.

The Many Benefits Of Cinnamon

drstaceynaito Leave a comment

Originally published on mensphysique.com on Tuesday, 05 March 2013

http://www.rxmuscle.com/blogs/the-kitchen-eating-strategies/7644-the-many-benefits-of-cinnamon.html
images
Most of you have added cinnamon to your meal plans and know what a flavor boost it can provide to an often dull and monotonous regimen. Some of you also recognize the health benefits which cinnamon provides. This article is directed at individuals who are not aware of the powerful health benefits of this spice.

Ever since I discovered the health benefits of cinnamon a few years ago I have made sure to incorporate a half-teaspoon of this fragrant spice in my first meal of the day. Cinnamon spice is obtained from the bark of the cinnamon tree and can be purchased either in its whole quill form (cinnamon sticks) or as ground powder. I find it more convenient to use the powdered form, but a cinnamon stick in a mug of hot tea is fantastic on a cold winter day.

Cinnamon got a lot of attention a few years back in a 2003 study involving patients with diabetes. Subjects who were given 1, 3 or 6 grams of cinnamon per day demonstrated a measurable reduction in blood sugar, triglycerides, blood pressure, body fat mass, waist circumference, LDL cholesterol and total cholesterol. Studies conducted since that time have determined that cinnamon helps to stabilize blood sugar levels by decreasing insulin response in non-diabetics as well.

As if the blood sugar stabilizing effects weren’t enough, cinnamon has the following health benefits:

· ANTI-FUNGAL AND ANTI-CANDIDA: Especially effective in individuals who are prone to yeast overgrowth.

· ANTI-CLOTTING EFFECT

· ANTIOXIDANT PROPERTIES

· RELIEVES PAIN FROM ARTHRITIS

· INHIBITS BACTERIAL GROWTH AND FOOD SPOILAGE

· FIGHTS ULCER CAUSING H. PYLORI

· FIGHTS E. COLI BACTERIA IN UNPASTEURIZED JUICES

· INHIBITS GROWTH OF LEUKEMIA AND LYMPHOMA CANCER CELLS

· NATURAL MIGRAINE REMEDY

· EXCELLENT SOURCE OF MANGANESE (almost 50% of RDA)

· GOOD SOURCE OF CALCIUM AND DIETARY FIBER

Cinnamon is a versatile spice which can be added to savory dishes while also enhancing sweeter dishes. It can also serve to curb cravings for sugary food items because of its satisfying flavor. Cinnamon is especially tasty in tea, oatmeal, cream of wheat, protein pancakes. If you haven’t added this amazing spice to your daily meal regimen, I highly recommend you do so today!

Posing Essentials For NPC Figure And Bikini Divisions

drstaceynaito Leave a comment

Originally posted on RxGirl on Sunday, 17 February 2013. The original post was published with white text on white background, so the only way to read it on the site is to highlight the text. To make things easier for everyone, I have copied and pasted the article here for you to read.

http://www.rxmuscle.com/rx-girl-articles/7521-posing-essentials-for-npc-figure-and-bikini-divisions.html

Figure Front
With so many ladies vying for top placings at NPC local and national shows, a primer on how to pose is essential. When I serve as trophy girl at Jon Lindsay’s contests, I notice a lot of girls who do not have a clue on how to pose and who clearly do not know how to display their hard-earned physiques to their best advantage.

I have broken down posing essentials by division, describing each mandatory pose as well as transitions. I also STRONGLY advise you to do the following:

1. Watch videos on YouTube of competitors who have done well at competitions at your level, whether it be local or national.
2. Practice, practice, practice! Schedule regular practice sessions so that you are comfortable with walking, posing and doing comparisons. Practice IN YOUR SUIT AND HEELS in front of a mirror! It makes a huge difference when you pose in the outfit you will be wearing onstage. You will be able to see the lines of your body when you practice in your suit and the heels will shift your center of gravity as well. In addition, you will be able to break in your shoes before contest day. It is also helpful to have someone shoot some video footage so that you will have feedback on how you look when you pose.

FIGURE:
With the Figure Division, the steps taken are very small and the hips are kept level in an effort to preserve the competitor’s symmetry. Figure poses are defined by a close foot stance.

Quarter Turns = Mandatory turns, front, sides and back. In side posing there is a slight torso twist. Make sure to hold each pose for two seconds (“one one thousand, two one thousand”).
FRONT: Feet and legs together, can turn toes out and turn knees out slightly to accentuate quad sweep. Keep hips slightly bent, stretching out abs, lifting chest out and engage your abs and quads. You will also flare out your lats. Arms will be out to side and forearms and hands graceful and relaxed.

SIDE STAGE RIGHT: Feet and legs together. You will twist your torso slightly toward audience while keeping a slight bend at the hips. Place front arm slightly behind you and back arm in front of the body and make sure those hands are graceful! Engage those abs! You will be looking stage right and NOT at the judges, but be sure to smile and keep your chin up!

BACK: Stand with feet and legs together with your bodyweight shifted onto your toes. Stick your butt up and out to smooth out your hams and glutes, and tighten your hamstrings and glutes. Whatever you do, do NOT squeeze your glutes together or you’ll enhance ripples and other imperfections back there. Make sure to engage your entire back and flare your lat region while also keeping shoulders extended to sides to enhance their caps. Tighten upper arms with a very slight bend in the elbow, but also keep forearms and hands relaxed and graceful, with your hands within a few inches from your hip line. If you have long hair, you will need to move it to the front so that you can display your back fully.

SIDE STAGE LEFT: Feet and legs together. You will twist your torso slightly toward audience while keeping a slight bend at the hips. Place front arm slightly behind you and back arm in front of the body and make sure those hands are graceful! Engage those abs! You will be looking stage left and NOT at the judges, but be sure to smile and keep your chin up!

TRANSITIONS: Transitions are even more difficult to master as they should look graceful without losing your body lines as you do so. You can transition one of two ways:
1. Step slightly forward and to the right with your left foot, slightly crossing in front of right foot. Pivot one quarter turn to the right on your left foot, then plant right foot into next pose.
2. Step to the right with your right foot, then pivot body one-quarter to the right as you step with left foot and then hit your pose.

With both methods, you need to make sure that the arm which faces the audience should be held behind you slightly so that you are not covering the side of your body. This is also known as “opening up” the arm.
STANDING ON THE DIAGONAL: You will stand at the diagonal with a slight twist to the waist so that your upper body is angled more toward the audience while your lower body is angled towards the center of the stage. Make sure to hold the arm that is close to the audience out to the side so that your body lines are visible. Your other hand can rest on your hip. Also make sure that no matter how you stand that your competitor number is visible! The entire time, you should be keeping everything tight and smiling!

BIKINI:
The Bikini Division is defined by larger steps and a shifting of weight onto one hip during the front pose and turns in order to increase the illusion of an S-curve. The standard front and back poses involve a wide stance with feet wider than shoulder width apart.

Half Turns = mandatory turns, front and back. Make sure to hold each pose for at least two seconds (“one one thousand, two one thousand”).
FRONT: Stand with feet wider than shoulder width apart and angle one hip slightly back. This increases the S-curve in your torso. Stretch out abs, lift chest out and pull shoulders back. You can place your hand on the hip that is angled back, while the other arm can hang gracefully at your side.
Bikini Front
BACK: Stand with feet shoulder width apart or wider and stick your butt up and out to smooth out your hams and glutes. I always tell my contest prep clients to think of themselves as cats in heat, with their butts high up and an exaggerated curve in the low back to emphasize the roundness of the glutes. Whatever you do, do NOT squeeze your glutes together or you’ll enhance ripples and other imperfections back there. Your upper body must be completely upright – do not hunch forward! Most girls will place their hands on their anterior thighs for extra stability while holding this position.

Another position which is very popular in this division is to stand with one foot crossed in front of the other, while popping that butt up in the air.

TRANSITIONS: The cleanest bikini transitions are similar to a salsa pivot turn.
1. Step forward with the leg that is further back on the stage.
2. Step slightly forward with the other foot and pivot to the other side so you are facing to the side of the stage. In other words, if your first step was with the left foot, you will step with your right foot and pivot to the left so you are facing stage left. When you transition from front to back, pop your butt out towards the audience to enhance its fullness.
3. You will then do a two step sequence so that your feet land in your next pose stance.

STANDING ON THE DIAGONAL: This is the same as for Figure.

This is not meant to be a full primer but is designed to provide basics for ladies who are new to competing in figure or bikini. I always stress the importance of watching videos because they yield valuable information on how to pose.

Now get out there and strut your stuff!

What Is 7-Keto?

drstaceynaito Leave a comment

Originally published on mensphysique.com on Sunday, 17 February 2013

http://www.rxmuscle.com/blogs/the-lab-supplement-school/7523-what-is-7-keto.html
keto7
For those of you who do not know what 7-Keto is, it is a metabolite of the hormone dehydroepiandrosterone (DHEA), which has gained popularity among those who are interested in battling the aging process. Keto-7 boosts immune function and helps to reduce body fat without the risk of conversion to estrogen and testosterone which characterizes DHEA.

Keto-7 (or 7-Keto) is a brand name for the chemical 3-acetyl-7-oxo-dehydroepiandros-terone which is a metabolite mainly produced in the adrenal glands and skin as well as the brain. Levels of this compound rise in the body until about age 20, then start to drop after age 30, declining by 50% by age 50. When Keto-7 levels drop, body fat and total body weight tend to increase, and immune function drops as well. In addition, since the decline in Keto-7 is more pronounced than that of cortisol, cortisol becomes dominant and further challenges the strength of the immune system. So it certainly makes sense to supplement the body with Keto-7 as we age.

Probably the best features of Keto-7 are that it carries no negative side effects, is rapidly absorbed and does not accumulate in the body over time. It counteracts the effect of circulating glucocorticoids such as cortisol, thereby conferring a protective effect on the body’s immune function. For those of you who are asking how it can enhance your health and performance, consider the fact that Keto-7 is a powerful thermogenic and can cause an appreciable increase in the body’s metabolic rate. The process by which Keto-7 does this is by enhancing the activity of three thermogenic enzymes which stimulate fatty acid oxidation. These enzymes drive liver cells to burn fatty acids for energy, resulting in lowered triglycerides. In addition, Keto-7 causes a surge in thyroid hormone activity which further stimulates fat oxidation. Another encouraging effect of Keto-7 on the body is that it improves the blood cholesterol profile. Though Keto-7 only has a slight effect on decreasing LDL cholesterol, it causes a significant increase in HDL levels, thus shifting the total cholesterol profile. Keto-7 also causes a significant rise in apolipo-protein A-1 which has a protective effect on cardiovascular health.

Many proponents of Keto-7 supplementation suggest combination therapy with both Keto-7 and DHEA. Both of these substances can work in tandem to boost estrogen and testosterone levels to optimum range. DHEA can cause facial hair growth and oily skin in women who take large amounts of DHEA, so the use of Keto-7 with a smaller dose of DHEA can eliminate this problem. DHEA cannot be administered to individuals with prostate cancer or breast cancer, which makes Keto-7 an acceptable alternative.

Make sure to supplement with Keto-7 in the morning when the body’s natural production is at its peak. I take my dose with my first meal in the morning, but you can also take this supplement on an empty stomach. Some proponents advise taking two doses daily, but I believe a 100 mg dose once daily in the morning suffices for most individuals. Avoid taking it in the evening, as it may stimulate brain activity and result in insomnia.

Keto-7 should be taken by anyone who wants to combat the aging process and improve body composition without adversely affecting natural hormonal levels of estrogen and testosterone.

Ironman Magazine January 2014 Hardbody Feature

drstaceynaito Leave a comment

Hardbody Main Image

Click to access IRONMAN-JAN2014-HARDBODY.PDF

Please read the full article by clicking on the link above. In this article I mention SWAT Fuel 9mm thermogenic fat burner. What I love about this particular fat burner is that I have never, ever gotten the jitters or shakes from it, yet it is extremely effective in giving me great energy and the ability to focus on whatever task I am engaged in, whether it is seeing patients at work, lifting weights at the gym, or writing articles. This product keeps me going on days when I may be at risk of going through an energy slump. I enthusiastically recommend 9mm and 9mm+P (which contains an appetite suppressant) to those of you who want to accelerate fat loss, maintain focus and energy, and avoid the jitters.