Category Fitness

Working For Free

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Have you ever completed a work project which offered no compensation except for a pat on the back? If so, did it bother you? It should have. By agreeing to slave away (pun definitely intended here) at an assignment with full awareness that you would receive absolutely no monetary compensation, you just devalued yourself.

I am not talking about volunteer work, or favors which you offer to do for a family member or friend. I am also not talking about getting your feet wet by taking on a task in an unfamiliar area so that you can gain valuable experience. I am instead referring to situations in which you are asked to provide your knowledge, expertise and service in an area in which you excel, and are coaxed into it with the promise that it’s a one-time favor, or that there will be compensation sometime in the future.

As a result of my abiding loyalty to companies, friends, family, and pets, I am the type of person who never leaves. You can count on me, and I honor my word. One of my faults is that I assume that other people are the same way, and even when I can plainly see that I am being taken advantage of, I often still hang on. This type of behavior spilled over into the world of medicine, wellness and fitness for a while, but I have recently done a 180 and have cut off all of the companies and individuals who got too much of a good thing for too long.

In one situation, one company asked me to provide professional services on a monthly basis, stating that it would be unpaid to start out with, but that compensation would be given after a few months. Next thing I knew, I had provided those services free of charge for eighteen months! When I fired a warning shot, essentially stating that I no longer wanted to work for free, the company responded by inferring that the “exposure” I was receiving from them was payment enough. The funny thing is, I didn’t need the exposure, nor was this company in a position to help me. I merely agreed to the arrangement as a temporary favor to them, sort of a good faith move. All it ended up doing was getting me stuck in a monthly obligation which I got zero benefit from doing.

I am not trying to toot my horn, but time is money, and because I hold two degrees, am a board certified physician and have worked in the fitness industry for three decades, I have value which deserves proper compensation. Would you like to work for free, especially if it is in an area in which you have expertise? Let’s face it, we all need to find a way to bring money in. We have skills, we have knowledge, and we deserve to get a financial return for services rendered in our chosen work environment.

As a result of my decision to rid myself of any unpaid assignments or other elements in my life which were eroding my sense of self-worth, I finally severed the ties with the company I mentioned above. Though I used very professional and polite language, it felt so good to tell them that I was done being an indentured servant. No longer did I have to put their assignments in my calendar, or resent the fact that each one of those assignments chewed up a good hour or two of my time.

If you are the type of person who has a tendency to take on more than your schedule can handle, perhaps it’s time to evaluate your obligations and see if any of them are a threat to your self-worth. If they are unpaid, uncontracted, require your skills in an area in which you are considered an expert, and are contributing to a decline in your quality of life because they are a time burden, then you should consider dropping those obligations.

Eating Clean Makes All The Difference

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This abdominal definition truly comes from eating clean 98% of the time. There are no tricks to this. I also train abs only one day per week and keep my routine down to about 7 minutes.

This abdominal definition truly comes from eating clean 98% of the time. There are no tricks to this. I also train abs only one day per week and keep my routine down to about 7 minutes.

Last week a guy at the gym approached me and asked me a question I hear frequently, which was “What exercises would you recommend for me to get six-pack abs?”. My response didn’t have anything to do with specific abdominal exercises, but centered around nutrition. I asked the guy what his diet was like, and he revealed that he was of Italian descent and just HAD to have pasta several times per week. He also admitted that he spent many of his evenings drinking an appreciable amount of alcohol. So I told him that his eating and drinking habits guaranteed that he would never see a washboard across his midsection, no matter how many crunches or planks he did. He was so intent on finding a way to get a toned midsection without changing his eating habits that he repeated his question a second time, which made me shake my head and wish him luck as I walked away.

If you are committed to getting a lean midriff, you MUST change your eating habits! You simply cannot have your cake and eat it too when it comes to coaxing those lovely abdominal lines and cross cuts out of hiding. Don’t kid yourself into thinking that you can somehow get a quick fix by doing a cleanse to repair the damage of a poor diet, or that you can perform a plethora of abdominal moves to somehow melt all the fat that is sitting around your waist. The only effective way to etch those abs is to consume whole foods with minimal to no processing, such as lean meats, grains such as quinoa, rice, and oats, fresh vegetables, fruits, nuts, and eggs. If you are worried that these foods lack the flavor you crave from consuming processed foods, check out the various seasonings, flavored mustards, hot sauces, and other condiments which can add a new dimension to your food.

Once you make the switch to a healthy food regimen, you will probably notice a lot of subtle changes in your overall well-being, such as more energy and clearer skin. After a while, you might even notice your abs peeking out!

Oil and Water: Is Crossfit Detrimental For Developing Aesthetic Muscle? (repost)

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I truly enjoyed writing this article which was featured on Sports Nutrition Supplement Guide. You can see the published post here: http://sportsnutritionsupplementguide.com/training/crossfit/item/1389-oil-and-water-is-crossfit-detrimental-for-developing-aesthetic-muscle#.V1HlOvmlyWg

Read on to find out what I think about Crossfit:

Could someone please tell me why this move is even necessary? It's dangerous and incredibly damaging to the joints and soft tissues in the body.

Could someone please tell me why this move is even necessary? It’s dangerous and incredibly damaging to the joints and soft tissues in the body.

I will boldly state right now that I’m not a fan of Crossfit, and will be delighted when its novelty wears off. I’ve dedicated my life to supporting, empowering, inspiring, guiding, coaching and otherwise promoting any activity that gets people moving. This is one reason I waited to publicly write about my arguments against the principles of Crossfit. The other, more specific reason, is that it’s become more common to hear NPC and IFBB competitors ask if Crossfit will enhance their efforts to get into contest shape. If the latter is you, let me cut to the chase. Not only will Crossfit widen your waistline as a result of the constant heavy “functional” lifting, it will also cause cortisol spikes, which make your body hold onto belly fat for dear life.

Before I get into why Crossfit is counterproductive to developing aesthetic muscle, a word to those who have found Crossfit gets them active, and has not caused them injury. Keep it up. If it’s Crossfit you need to keep you moving and motivated to be fit, don’t stop on my account. If however, Crossfit just doesn’t feel right, or your goal is to create your best body, and give you the best chance to stay injury free, read on. You’ll find that you don’t have to become part of the latest fitness craze to reach all of your fitness goals and then some.

CrossFit’s Unnecessary Nine
We begin our class with a review of the nine fundamental exercises that CrossFit is built upon:

Air Squat
Front Squat
Overhead Squat
Shoulder Press
Push Press
Push Jerk
Deadlift Sumo
Deadlift High Pull
Medicine Ball Clean

Oh boy, I can only imagine how many lumbar disc herniations have occurred in weekend athletes as a result of performing most of these movements, not to mention the rotator cuff strains and tears from the stress on the shoulders. First off, it just annoys me to know CrossFit renamed the free squat or bodyweight squat to Air Squat in an effort to be catchy and original. Then again, I see no point in getting a client to perform 200 or 300 “air” squats in a row, not unless your objective is to drive your client to complete exhaustion and overtraining. Based on what I have witnessed with the design of CrossFit regimens, exhaustion and overtraining is the inevitable outcome.

CrossFit routines also incorporate other exercises such as pull-ups and pushups. What bothers me here is that these movements are performed in a high rep range, to the tune of 100 or more. Then the client may be pushed to do tire flips or one of the Olympic lifts that CrossFit has managed to make faddish, even though they were developed over 100 years ago.

One of the calling cards to CrossFit workouts is training at “super high intensity”, which taken in correct doses are fundamental to conditioning. As it is used in CrossFit programming, the benefits are far outweighed by the negatives they incur. In CrossFit context, they tax the central nervous system to an excessive degree. Crossfit fanatics may love the feeling of being pushed to the limit, but this borders on being DANGEROUS. When the body is fatigued to the extent that it is in a Crossfit routine, the risk for muscle breakdown and frank rhabdomyolysis is considerable. No physical discipline is worth the risk of landing in the hospital.

I understand that Crossfit offers a great social environment and a feeling of camaraderie, but at what price? Every single person I know who is a fan of Crossfit has been injured while doing it. The suggested Crossfit regimen of 3 days on, 1 day off is too rigorous when you consider the fact that Olympic lifts are part of the core of Crossfit training. The body simply cannot repair itself in enough time. To fatigue a Crossfit client by having him/her do a WOD (workout of the day for those of you not familiar with Crossfit) and then stack on deadlifts for reps or 5 foot high box jumps is insane.

Benefits drop dramatically when the body is completely depleted like that. The Crossfit ideology of deplete and endure is BS. In contrast, bodybuilders and physique enthusiasts, train hard and heavy, and yes, they often train to depletion or failure, but they certainly aren’t going to attempt 100 pull-ups after destroying a traditional back workout. They understand the law of diminishing returns all too well.

Proponents of Crossfit often state that the training is functional and enhances the day to day activities which people perform. When was the last time you had to do a clean and jerk while on the job? Unless you work as a firefighter, stock room clerk or some other physically demanding work role, I seriously doubt that you are performing movements which mimic what happens while in a Crossfit box. Besides, if you’re injured as a result of Crossfit (or should I say WHEN), you can’t possibly perform any challenging physical movement which strains your injured body part.

For those of you who compete in the NPC or IFBB (or INBA, WBFF, etc.), don’t expect to be able to incorporate Crossfit into your contest prep training and sculpt your physique in the manner required for bodybuilding. I actually had a client who begged me repeatedly to let her do Crossfit two days a week despite my recommendation that she abandon it and focus on traditional weight lifting. I finally acquiesced, and allowed her to incorporate Crossfit as part of her training.

As I had predicted, she sustained an injury, her waist widened from all the heavy complex movements which made her midsection boxy, and she became soft as a result of the cortisol spikes which the high intensity Crossfit training created. After 3 weeks of seeing all her efforts from pre-Crossfit training unravel, I asked her to reconsider her decision to engage in Crossfit. As soon as she stopped doing Crossfit, her waist began to nip in, and her body began to tighten up again. Amen for old school weightlifting!

If it sounds like I am saying you will have to decide between doing Crossfit and competing in any of the bodybuilding divisions, I am. You simply cannot create the nipped in waist and beautiful taper that defines every single bodybuilding division. If you do Crossfit, you will create a strong body (plus some injuries), but you will also widen your silhouette and carry a layer of fat as a result of all that cortisol you will release from constant high intensity training. Look at a typical Crossfit athlete. Shoulders are broad, quads and hams are thick, and the abdominal region is thick and boxy. That is what happens when compound Olympic lifts are performed on a regular basis. If that is your aesthetic ideal, by all means knock yourself out with Crossfit, but you will be destroyed on a bodybuilding stage. On the subject of Olympic lifts, even power lifters have the sense not to rep out on these movements. Yet Crossfitters, blinded by the so-called warrior mentality that leads them to do stupid things that invite injury, will rep out on movements which recruit a tremendous amount of muscle fibers and hence tax the central nervous system. I am willing to bet that the Crossfit nation contends with adrenal burnout, permanent muscle damage, and repetitive tendon and ligament ruptures on a relatively consistent basis, and that such negative aspects will eventually cause the demise of this fad sport.

I will always staunchly defend the focus and the principles behind bodybuilding. I know that NPC and IFBB competitors are true warriors and know how to push through grueling training. I also strongly believe that for the most part, most competitors are smart enough not to over train or invite injury by performing movements which are biomechanically unsound. The world of bodybuilding not only rewards strength, but it also recognizes the aesthetic ideal which all bodybuilders aspire to achieve, regardless of division. Bodybuilding is not about flipping a massive tire across a gym, it’s about sculpting and defining muscle.

Hold Yourself Accountable (repost)

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do not give up

I posted this a couple of years ago, but felt it was a good idea to repost, so here you go:

It can be very difficult to stay on track with a structured meal plan or training regimen. Heck, I have even heard people talk about how difficult it is to remember to take daily supplements or to floss regularly. The parent inside of each of us often struggles to keep everything in line so that guilt doesn’t set in. When we fall off track, it can be very easy to rationalize the errant behavior, reasoning that perhaps we needed the extra carbs or needed to take a day off training after all.

For those of us who are in the fitness world, especially those who compete, there is so much structure to our regimens that it is easier to keep ourselves in line. We are conditioned to keep our blinders on and stay the course with food and training. But those who are not immersed in the world of fitness and bodybuilding tend to struggle more with a regular regimen. If no specific fitness or health goal is defined, people tend to zigzag with their regimens, adding more unscheduled fun meals, more alcohol, and more missed trips to the gym.

If you are one of those people who tend to fall off track more easily, there are some guidelines which you can follow (listed below) which will help to keep you in line. More importantly, however, you need to remind yourself WHY holding yourself accountable is beneficial. When you hold yourself accountable, you stoke a fire that propels you towards your health goals. By staying on track, you develop a “can-do” attitude which extends into all areas of your life.

Here are some tips on how to keep you on track with your eating habits and exercise plan.

1. Train with a trainer. When you work out with a trainer, you become accountable to that trainer. You need to show up and do the work!
2. Train with a friend. Similar to training with a trainer, when you and a friend agree to meet for a workout, you hold each other accountable. I always recommend setting a day and time and then prohibiting each other from cancelling, no-showing or rescheduling.
3. Prep and pack your food in advance. Prepare your day’s food the night before and store it in individual serving containers so that you can easily pack them into a bag the next morning.
4. Keep junk foods and snacks out of your kitchen. If you have tempting foods in your kitchen, you risk sabotaging your own efforts to stay on a healthy eating plan.

Remember that you can maintain focus on healthy patterns. Keep your eye on the prize!

Why Bikinis Are So Threatening To Women

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black bikinia

Men have it pretty easy when it comes to pool and beach attire. All they have to do is throw on a pair of swim trunks or board shorts, and they can hide underdeveloped quads or a case of no-ass-at-all without too much effort. Yes, men must display their chests and backs, but at least they don’t have to expose a wide expanse of skin during the summer.

It’s a completely different story with women. A standard bikini covers the strategic parts of a woman and, barring a wardrobe malfunction from a rogue wave or bold body movement, honors the rules of public decency. There are other bikinis, known as micro bikinis (they are also often referred to as dental floss bikinis), which leave very little to the imagination, and which only the most daring of women tend to wear. But let’s get back to the standard bikini, shall we?

A bikini still reveals everything about a woman’s shape, so she can’t hide any flaws. Unlike swim trunks which are loose enough to cover the groin, butt and thighs, a bikini nestles into all of a woman’s nooks and crannies and puts her entire body on full display. No wonder men are fans of bikini season! As if that isn’t enough, modern society has shamed women’s bodies for many decades and has enforced an ideal bikini body type which is intimidating to say the least. How many women can boast physiques which rival those of Sports Illustrated swimsuit models? That’s a lot of pressure. As a response to the newer perspective on women’s body image, Sports Illustrated boldly featured a plus size model on their 2016 Swimsuit issue, which ostensibly created controversy.

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2016 SI Swimsuit

I understand the threat of wearing a bikini, because it doesn’t hide extra winter fluff, pregnancy battle scars, or lack of exercise. But I honestly don’t think a woman should EVER feel ashamed of her body, whether she is in shape or not. There are so many flattering suit cuts available these days that women of all shapes and sizes can find something that fits her particular proportions the best and makes her feel confident and great.

Building An Empire

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gonna build an empire

I love the fact that the notion of building one’s empire has become a trendy thing recently. In keeping with the warrior mentality which has spread like a brush fire among ambitious, talented people, I am also hard at work building an empire of my own. I regard every single day as a new brick to add to the foundation of that empire, and I am bound and determined to reach all the goals I have placed in front of me.

The limiting factor in my empire building efforts is my skill set in marketing and branding. While social media platforms have made it easier than ever before to market products or services for free, I still get overwhelmed with all the elements which go into a successful marketing campaign. Branding is even more challenging for a hybrid like me who is much harder to define and who has a relatively diverse potential audience.

my passion

Nevertheless, all of the things I am passionate about, coupled with my fierce drive to leave a lasting and positive impression on the world, keep me focused and moving forward. There are times when I feel like I am trudging in mud, because I might not know the technical aspects of putting a banner ad together, or how to add a sound byte to one of my websites, but it’s all a learning process for me, and it definitely keeps me on my toes!

I am

Vegan Protein Options

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I am an unapologetic omnivore and would miss animal protein too much to ever cut it out of my meal regimen. However, I understand and respect the fact that other people may choose to avoid meat. Though it can be a challenge to consume sufficient protein if you’re vegetarian or vegan, it can be done, even if you compete in bodybuilding contests or other sports.

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 116 pounds, I typically consume anywhere from 120 to 170 grams of protein per day, spread out over 5 to 7 small meals. If I were vegan, though, I would consume one or two additional meals per day to ensure that I got enough protein in my system to maintain muscle mass.

Vegans and vegetarians need to be careful with their consumption of nuts and seeds, because they have a high caloric density and are packed with fat. Another challenge is the fact that plant protein sources are notorious for being incomplete proteins, which means that they don’t provide all the amino acids the body needs to function. Soy is a main source of complete plant protein which I never recommend (exceptions are tofu and tempeh), and I advise my patients and clients to avoid soy protein powder, soy milk, and other soy based products like the plague for a multitude of reasons. That leaves grains like quinoa and amaranth on the very small list of complete plant proteins which I recommend to vegetarians and vegans.

A certain amount of creativity must exist in the diet of a vegetarian or vegan in order to ensure that all the amino acids the body needs are eaten. What I mean by this is that protein sources should be combined so that whichever amino acids are absent in one protein source will be provided by another. In general, grains, seeds or nuts can be paired with legumes to form complete proteins. One great example is nut butter on bread. Another great option is brown rice and chick peas.

Below is a list of the best vegan protein sources.

Tofu

Tempeh

Soybeans

Lentils

Pinto, kidney, or black beans

Garbanzo beans

Quinoa

Almonds

Cashews

Walnuts

Peanuts

Sesame seeds

Avocado

Broccoli

Spinach

Kale

Sweet potatoes

Veggie burger

Veggie sausage

Draped In Gold…Ravish Sands Competition Suit MUST SELL

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I love this GORGEOUS Ravish Sands suit, but it really needs to go, as it is a reminder for me of what I have decided to let go of, i.e., the world of competing. This is a custom made suit, and is perfect for the NPC or IFBB Bikini competitor who wants to be a golden goddess! The base of the suit is a hologram yellow, and the top and the front of the bottoms are heavily crystallized with Swarovski crystals. The gold and rhinestone chain connectors are flirty and sexy, and gently drape around and under the hips.

I paid $500 to have this suit made, and wore it on the IFBB Pro stage at two events in 2014. The suit is in fantastic condition, with no missing crystals or signs of wear, and there is only a minimal amount of staining on the inside of the suit from competition spray tan.

This suit will fit a 34 to 36 C or D cup, and the bottoms will fit a 34 to 35 inch hip. For reference, I am 5’5″, and I competed in this suit at 119 lbs., with 34-24-34 dimensions.

I am now willing to let go of this suit for $165 which includes shipping.

Please message me at stacey@staceynaito.com if you are interested. Serious inquiries only. I really want this beautiful suit to go to a good home!

Fitting Into Your Skinny Jeans Is ALWAYS A Victory

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IMG_20160501_083051

I have a pair of M.E.K. denim jeans in size 24 which I wasn’t able to wear for about 3 years due to my booty and leg building workouts and a battle with water retention issues in my midsection. I came very close to getting rid of them, since I could only fit into my 25’s all this time. Then a few weeks ago, I put on my 25’s and they were hanging on me, so I decided to give the 24’s a try.

TA-DA, they fit!

Fitting into Skinny Jeans

I was pretty happy when I could pull the 24’s over my butt, and when I was able to button them up without tugging, jumping up and down, or lying on the floor, I was ecstatic. I know that my hips look very narrow in the pic I posted, but it’s truly just the angle of the image. My hips measure about 33 inches (they were 34 inches for all of 2015), but every part of me has shrunken down, gotten leaner and more compact. The fact that a pair of jeans which I thought would only take up space in my armoire finally fit again made me almost giddy. I don’t feel “too skinny”, and at 115 pounds, I know for a fact that’s not true. I no longer feel like I want to pack on a bunch of muscle to build up my quads and glutes. I would rather let the natural ectomorphic tendencies of my body to take over a bit now. Since my body is doing it without me trying, why fight it?

It’s such an extraordinary feeling when you fit into your “skinny” jeans, isn’t it?