Category General

How To Avoid Competition Suit Mishaps

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If you are a female competitor in the NPC, IFBB, WBFF or other bodybuilding organization, you have probably had a suit mishap at some point. Whether it’s a light colored suit which becomes muddied and stained by competition spray tan, a connector which snaps (hopefully not while you were onstage!), a suit which doesn’t adequately cover your goodie parts and caused a wardrobe malfunction, or a suit which simply doesn’t fit correctly to your body, suit issues can be quite distressing.

I know competition suits are not cheap, and I also know the frustration which comes from having issues with suits. I have personally experienced a snapped connector (it occurred backstage about 45 minutes before I hit the national stage), and a suit which was too big. For this reason, I developed certain habits which served as insurance that I would not run into any unresolvable problems on show day.

Darker, yet vibrant colors are a good way to ensure that you won’t have to deal with excessive suit staining. White suits are notorious for picking up spray tan and are next to impossible to remove. Wardrobe malfunctions can be remedied by packing an emergency kit which includes safety pins, needle and thread so you can perform last-minute fixes. Another thing which I HIGHLY recommend is to ALWAYS pack a backup suit. When my suit connector broke, I simply wore my backup suit onstage.

The fit of a suit can make all the difference between placing well and being dumped into the bottom of the bin during judging. A well-fitting suit will adequately cover your curves without throwing off your natural lines, and will accentuate your strong features while camouflaging any weak points on your body. Make sure to set aside enough time when purchasing a suit or having one custom made to allow for alterations so that you can look your best on contest day.

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Bound And Determined

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People frequently ask me what my biggest life goals are.  As a chronic overachiever, I entertain many different interests and am pretty fearless about diving into new ventures and determining whether I have talents which fee them. 

My BIGGEST passions lie in the fields of medicine and fitness.  From the time I obtained my bachelor’s degree in Exercise Science, I have been completely committed to fitness and to leading by example.  My medical degree is another feather in my cap which increases my knowledge and my influence, but I always strive to combine all my talents and interests together as much as I can in order to lend a number of perspectives on health, wellness, anti-aging and fitness.

My ultimate goals in medicine and fitness are to:

1) Have my own TV show.  A few years ago, I began stating that I wanted to become the female version of Dr. Oz.  I said this at first in jest, then became more intrigued by the idea until it became one of my ultimate goals.  I reasoned that if Dr. Oz can command the attention of women around the globe (his viewer demographic appears to be mostly women between their early 20’s and late 60’s), why couldn’t an attractive 50-year old female physician, fitness professional, IFBB Pro, writer, and model who is also highly experienced in aesthetic medicine, nutrition, fitness and anti-aging achieve something similar? That shift in thinking was all I needed to spark a tremendous goal which I am constantly trying to manifest. And come hell or high water, I will reach this goal.

2) Establish a foothold in the fitness industry as an icon for the older crowd.   This is also HUGE for me, whether it manifests via workout content, products which are sold with my name or endorsement on them, or even a specific show on television or the internet. Instead of allowing my chronological age to deter me from going after I want, I use it to empower my goal set and am proud of forging new ground in territories which other people may be afraid of stepping into. I also refuse to allow others to discourage me because they have narrow minded ideas about what someone my age should be doing. I will not be the stereotypical fuddy-duddy who grumbles about my age and who lets it block me from my goals.

3) Launch my own specialty skin care line.  I have wanted to do this ever since I held the position of Director of Cosmetic Research at a Los Angeles area hospital.  Since I am of mixed ethnicity I would love to tailor a line of skincare products and cosmetics towards individuals of multiple ethnicities who have unique concerns. I honestly believe that there are too many harsh and reactive chemicals which are used in skincare products and cosmetics, and also understand first-hand that people of color have different needs and issues.

4) Design women’s fitness apparel and swimsuits with a distinctive edge.  I have yet to see clothing and swimsuit designs which incorporate the design elements I have always wanted to see and which are edgy and appealing.  The only thing that has been my real stopping point here is that I cannot stand sewing! When I was 17, I designed an entire spring line of active apparel for a company, and was thrilled to see my vision made and sold. Decades later, I’d love the opportunity to delve into that world once more.

What do I want to be when I grow up?  Lots of things!  I will keep my nose to the grindstone to make these goals and dreams manifest.

Cheat Meals (Repost)

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The following article was posted a couple of years ago here on my blog site…

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 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. There is a diagnosable condition known as orthorexia in which people develop a mindset which demonizes all but the cleanest foods, and which sets up a cycle of shame and remorse every time forbidden foods are consumed.

Rather than punish yourself for eating anything which falls outside your concept of “clean” foods, you have a far better chance of harboring a healthy approach to food if you allow yourself to enjoy the occasional treat. If you know that you are allowed to eat a fun meal (I prefer this terminology over “cheat” meal), you can rest in the comfort that it is acceptable, and avoid the psychological spiral which can create unnecessary anxiety. This also works nicely if you tend to go to events on the weekends and don’t want to be the party-pooper who can’t ever 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. For example, if you are craving pizza, go ahead and have a couple of slices of pizza, and quit pretending that you would be perfectly happy with a rice cake topped with some tomato sauce as a substitution! Just make sure to eat an acceptable amount of food and don’t gorge yourself. This means exercising some self-control so that two pieces of pizza don’t turn into an entire large pepperoni pizza which you annihilate in one sitting.

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 the guilt-ridden “I messed up so why stop now?” mentality. If it is too difficult to do one fun meal per week, incorporate two smaller fun meals spaced by at least one day so that your body can recover.

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My Oldest Patient

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Shortly after I completed my residency training in family medicine in 2004, I worked briefly for a company which offered mobile physician home visits. Though I soon realized that driving to patients wasn’t my thing, I definitely met some very interesting people during that time.

My favorite and most memorable patient from my mobile medicine days was an elderly woman, aged 105. During my hospital days, I had seen and treated a number of centenarians, but this woman was the oldest. I was called upon to visit this woman’s home (I’ll call her Mary) to perform a blood pressure check and manage her hypertension. She lived in a charming duplex which was erected circa 1905. I knocked on the door and when the door opened, a friendly middle-aged man greeted me and introduced me as Mary’s caregiver (let’s name him Tim).

The interior of the duplex was a time capsule. I honestly felt like I had stepped into the 1920’s, because everything in the place was from that era: lamps, paintings, coffee cups, pens, furniture, curtains, pillows, etc. As my eyes scanned the room, I saw Mary sitting in a large chair with a walker in front of her. Mary’s face certainly was old and her body was frail, but she possessed fire in her eyes and a sassy attitude to match. I thought of how this woman, born in 1899, was witness to three different centuries, as a result of the year she was born as well as the longevity which extended her time on planet Earth far beyond that of the average person.

Mary smiled at me and motioned for me to come over.
MARY: “Well you’re a pretty young lady…what’s your name?”
ME: “Hello Mary, I’m Dr. Naito.”
MARY: “DOCTOR??? DOCTOR??? Tim, what have you tricked me into? Why do we have a doctor here?” Mary’s brow was furrowed.
TIM: “Well Mary, since you refused to take your blood pressure medicine, and since your blood pressure reading was very high today, I had to call the mobile doctor service to come see you. Now be nice to the doctor, will you please?”

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At this point I asked Mary if I could take her blood pressure again, and she consented. I took her blood pressure reading: 175/95. I began to ask Mary questions: was she in pain anywhere, did she have a headache, was she dizzy, was she nauseous, was her heart racing, was her vision blurry? I took her pulse: 78 and steady. Mary had no complaints. I then conducted a physical exam on her, which was completely normal. I then asked Mary if she would please take her blood pressure medication immediately, to which she also consented. Once Mary took the medication, I informed her that we would wait about 30 minutes to assess her response to it. She responded by saying, “Well I like you, young doctor! We’re going to have a nice chat!”

The next 30 minutes were incredibly fascinating and funny as Mary settled into a stream of vignettes about her life, focusing mostly on her days as a true flapper, wild and carefree, wearing short dresses, “necking” with handsome young men, hanging out in jazz clubs, and being a general troublemaker. One of those young men managed to steal her heart, and they married in 1922. She spoke about how she became an actress quite by accident when her husband, who was a Hollywood film producer, began to cast her in his films. Mary and her husband were more interested in traveling the world and investing their money than buying an expensive home, so they lived in their modest duplex from 1922 until his death almost 60 years later, and Mary refused to move into an assisted living facility when she became an invalid. It was the same duplex I was visiting that day.

After thirty minutes of hearing the most engaging stories about Mary’s life, I didn’t want to interrupt her. But I was working, after all, so I told her I needed to re-take her blood pressure. This time it was 138/72 and Mary was still completely asymptomatic. I told Mary that it was time for me to go and began gathering my supplies.
MARY: “Oh no you don’t! You’re going to drink a martini with me. It’s my nightly ritual. Been doing it since I was 20 years old.”
ME: “Every night since 20?”
MARY: “Yes indeed. It’s kept me sane all these years, and I enjoy it.”
ME: “But I need to drive over the hill, and it’s rush hour.”
MARY: “Oh please! Now stop complaining and just sit. Tim, make my usual times two.”

After several minutes Tim emerged from the kitchen with two double gin martinis. I don’t like gin, but I wasn’t about to complain or refuse to drink the martini. Mary and I (actually, she talked and I listened) continued to talk for another 30 minutes while sipping on our cocktails. The martini was STRONG but well made, so I continued sipping. Mary polished off her entire martini like the martini drinking expert she was, and motioned to me when she took her last sip. “Well, dear? You’ve got some left in there.” I had to finish the last couple of sips of my martini while Mary watched me, making sure I did so. Once I did, she smiled warmly. “That’s my girl!”, she beamed.

I gathered my belongings and said goodbye to her, and when she motioned for a hug, I walked over to her and wrapped my arms around her. She hugged me and patted my back with her hand.

I never saw her after that.

I Can’t Eat That! – Balancing Healthy Eating and Normal Life

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Original post can be found at: https://www.p28foods.com/i-cant-eat-balancing-healthy-eating-and-normal-life

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There are countless challenges and roadblocks which can derail us from our efforts to follow a healthy meal plan, especially when we are faced with the indulgent foods that emerge during the holidays. Whether you are a seasoned competitor who is accustomed to following a strict meal plan, someone who wants to adopt healthier eating habits, or battling excess body weight, it can be very difficult to pass up regular restaurant meals, fast foods, and holiday treats. However, it IS possible to stay on track even in the face of such temptations.

The first and most important thing is to remember your GOAL, whether it is improved health, weight loss, or getting into contest shape for an upcoming event. Your goal should serve as a tangible mark which you are aiming for. I always tell my patients and weight management clients to post images of people who possess the type of physique they covet in a prominent place (such as a refrigerator) so that they can be reminded of their specific goal.

Here are other effective strategies to help you follow a healthy meal plan:

Keep forbidden foods out of the kitchen so that the temptation to eat something unhealthy is removed. This means that you need to avoid purchasing chips, crackers, cookies, ice cream, packaged pasta dinners and whatever other unhealthy foods you tend to gravitate towards. If unhealthy foods are not in your kitchen cupboards, you won’t be tempted to grab them and indulge.

Prep your meals at home beforehand. Meal prep can be tedious but it is well worth it when you consider the control you will have over what goes into your body. You can control ingredients, cooking method and portion sizes and maximize your chances of maintaining healthy eating habits. Once you have prepared your food, you can store single serving sizes in individual storage containers which are easy to pack when you need them.

Invest in a great food cooler bag. Trust me, you NEED one of these!

Make sure your meal plan is balanced. The best meal plans have lean protein, healthy fats and slow digesting carbohydrates. Do not fall into the trap of thinking that all fat is bad! You need certain healthy fats to maintain normal cellular function.

Avoid fast food restaurants. Fast food restaurants (and most restaurants for that matter) feature extremely unhealthy options which can completely destroy your efforts at reaching your health and fitness goals. You will also save a ton of money by avoiding the calorie and saturated fat laden options found at such establishments.

Don’t cave in to peer pressure. I don’t know what it is about friends and family, but it seems like they get some twisted thrill out of convincing others to eat forbidden foods. If you find yourself in such a situation, you need to ask yourself if it is worth unraveling your healthy eating habits in order to appease a relative or buddy. I have heard, “Awww, come on, a couple of bites won’t hurt ya!” from people who usually mean well but who are unaware of the psychological torture they might be putting me through. I honestly don’t want to be pressured into consuming something that will make me feel guilty or will not digest well . It isn’t worth it!

Work Out Like You Mean It!

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Are you one of those people who has had an active gym membership for a while, but just can’t motivate yourself to avail yourself of the services which your gym offers? Perhaps you are new to a gym environment, and though you are interested in transforming your body and your lifestyle, you are intimidated by all the weights and machines. If that’s the case, a knowledgeable certified fitness trainer with whom you have a good rapport will familiarize you with the equipment and how to use it, while also motivating you to show up and move towards your fitness goals.

If you already know how to navigate around a gym, but just can’t seem to lock down a consistent regimen, the best motivation is to establish a specific fitness goal and develop a strategy to reach it. If you then pursue that goal with intention, you’ve already won half the battle. Hitting the gym with no real plan of attack is like trying to drive a race car when you haven’t even learned to drive yet. I firmly believe in the power of specificity, structure and accountability, because all of those elements provide a blueprint for you to follow.

Here is a step by step guide to developing a successful fitness overhaul.

1. Convince yourself that you WILL reach your fitness goals.
2. Print out images of people who have the kind of body you want and put them on your fridge or another prominent place you will see daily.
3. Give yourself a deadline.
4. Make your goals REASONABLE. Don’t put down, “I will lose 60 pounds in 30 days”, but pick a more reasonable goal, like losing 3 pounds per week.
5. Develop a workout schedule and stick to it.
6. If you don’t have a clue what to do while at the gym, hire a personal trainer.
7. Take progress pictures every week to monitor your progress.
8. Follow a specific meal plan to keep you on track.
9. If you have a setback, pick up where you left off. We are all human and have “off” days.
10. Don’t be intimidated by seasoned gym members. Most people are willing to help you if you have a question about how to operate machines.
11. Learn gym etiquette. The pace of a gym is rapid, especially during peak hours, so you need to be aware of concepts like “working in” (people will ask you if they can take turns with you on a machine or station). Don’t sit on benches unless you are actually exercising on them. Wipe down equipment if you sweat on it.

Now get off your computer and get serious about your goals!blue-and-black-leaning-001

Bridezillas

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Just about every young girl dreams about her wedding day, so it’s no surprise that the wedding industry strives to make wedding dreams of every kind come true. Everyone who has ever fantasized about walking down the aisle has constructed an image of that special day, and women are especially prone to envisioning all the details, from the perfect gown, to the perfect venue, flowers, cake, etc.

Some women become so obsessed with ensuring that their wedding day is so magical and so perfect that they transform into what are better known as bridezillas. They often proclaim, “It’s MY day”, and their behavior will follow suit, as if the groom, the families, and the bridal party had nothing whatsoever to do with their wedding ceremony. Though wedding planning can be incredibly stressful (I speak from personal experience), there is absolutely NO excuse for the bride to suddenly turn into Queen Bitch during the planning stages. Yet this occurs often enough that the term “bridezilla” is pretty well known.

Perhaps the bride is stressed out about money, but the brattiest of brides often comes from money, and her parents are footing the bill. These ladies will often also choose the most expensive bridal gowns, the most elaborate floral arrangements, and a plethora of lavish accessories for the big day. In some cultures, there is tremendous pressure to spend an extravagant amount of money on a wedding, and the bride is treated like a centerpiece, which further feeds her delusional and narcissistic behavior.

If a couple hasn’t worked out their relationship issues, and the bride turns into a witch, the wedding will become a desperate measure to repair a faltering relationship. All couples should regard their wedding as a true celebration of what they have achieved together, instead of as a band-aid or a means of appeasing relatives who are pressuring them to wed. If communication is poor and multiple issues threaten the fabric of a relationship, the stress of planning a wedding will only fan the flames of discord. Add tension between families, financial pressure, and fussing over the thousand details which go into wedding planning, and the wedding ceremony can easily become a threat and a burden, instead of the joyous celebration it is supposed to be.

No relationship is perfect, but a wedding should be a celebration of what already IS and not what a couple WANTS it to be. And for you bridezillas out there, I implore you to remember that your big day should be about the fantastic relationship you have with your Prince Charming, and NOT about whether you get your way with every little thing.

I’d Rather Have Genuine Followers…

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It is astounding to me how many people will try to cheat the social media system in place these days by buying followers. A few of my friends have jumped on the follower-purchasing bandwagon, and though I understand to some extent why such a practice is appealing to them, I honestly believe it is cheating. I have seen Instagram profiles grow literally overnight (examples are: from 12k followers to 26k, or from 2,700 to 88k), and the number of likes on images grow (more examples: from 45 to 1,200, from 300 to 8,000). Sorry, but I call bullshit on every single individual whose profile has a sudden surge without any valid reason for it. It’s all so obvious!

Furthermore, followers who are purchased are typically not interested in what a person has to sell, and are only interested in a follow-for-follow, like-for-like benefit. For those of you who are guilty of purchasing followers, I will be blunt and tell you that your group of fair-weather followers is as ephemeral as the Sahara wind. So if you insist on building a phony world for yourself, by all means, have fun with that. But you will lose genuine followers in a heartbeat. I just won’t play into that game of illusion.

Cards Against Humanity

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If you haven’t played Cards Against Humanity, and you are relatively resilient when to extremely un-politically correct, bawdy humor, then you really should check out this game! Here’s the description of the game from their website:

Cards Against Humanity is a party game for horrible people. Unlike most of the party games you’ve played before, Cards Against Humanity is as despicable and awkward as you and your friends.

The game is simple. Each round, one player asks a question from a black card, and everyone else answers with their funniest white card.

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I am sharing some of the cleaner cards here so you can see examples of the silliness which always ensues when this game is played.

You can purchase Cards Against Humanity either directly through them (https://store.cardsagainsthumanity.com/) or through Amazon.

WARNING: If you can’t poke fun at yourself and others, and you take everything personally, Cards Against Humanity is NOT for you.