I thought it would be fun to repost this interview with Strength Addicts from last December. This interview covers my competition history, philosophy on competing, and much more.
I hope you enjoy it!
Category Health
Proper Breathing Mechanics During Weight Training (Repost)
Now that I have been weight training for over 25 years, I have an intuitive sense of proper breathing mechanics when I lift weights, as many seasoned gym beasts can also attest to. However, those of you who are not as experienced or comfortable around a weight room might not know how to breathe properly.
The basic concept is that you will EXHALE on the exertion phase and INHALE on the relaxation phase of the exercise.
Let’s use the wide grip lat pulldown exercise as an example (which incidentally should be performed so that you bring the bar to your upper chest and NOT behind your back). You will exhale as you pull the bar down, then inhale when you return the bar to the starting position.
Most exercises can be performed using this basic technique, but if you are lifting very heavy weights, or even lifting heavy boxes, you can employ a breathing technique called the Valsalva Maneuver, in which you inhale deeply, then hold your breath while lifting the weight. This increases intra-abdominal pressure and thug confers support to the back. However, if you have high blood pressure, this movement can cause your blood pressure to skyrocket. Other relatively common symptoms which can occur during the Valsalva Maneuver are dizziness and fainting. As an alternative, you can simply contract your abdominals, keeping them tight, and continue to breathe normally during the movement.
My Video Review Of Flex Flavors By Devotion Nutrition
Flex Flavors is a stevia-based, sugar-free, gluten-free flavoring system which is all-natural and incredibly delicious! There is an amazing variety of flavors available too!
Check out this flavor lineup:
Bananas Foster
Birthday Cake
Blueberry Sky
Coconut Biscotti
Creme Brulee
Fruity Hoops Cereal
Italian Cookie
Lemon Meringue
Maple Bacon
Monkey Bread
Peach Cobbler
Peanut Butter Crunch
Pumpkin Spice
Razzmatazz
Strawberry Fields
You can either choose a favorite flavor and buy a box (or 2 or 3…), or you can get the variety pack and try all 15 flavors!
To order, please visit http://devotionnutrition.com/store/flex-flavors/
Ibuprofen Has Its Merits
Over the years, numerous medical studies have explored the idea that ibuprofen interferes with muscle growth, with conflicting conclusions. I know that there are some weightlifters who will take ibuprofen on a daily basis to combat numerous pain issues so that they can lift more comfortably, but this is something I would NEVER recommend. As a physician I am well aware of ibuprofen’s remarkable ability to shut down acute inflammation, but I am also aware of the risks of taking high dose ibuprofen over an extended period of time. I think it is also important to bear in mind that 1) there are different types of inflammation found in the body, and 2) some inflammation is actually necessary for optimal muscle growth.
The reason why I broach this subject is that I also know people who lift who stubbornly refuse to take ibuprofen under ANY circumstances, stating that it isn’t worth the impaired muscle growth. These people could be in agony from a muscle strain, bursitis, arthritis flare-up, tennis elbow or any number of conditions which arise from localized inflammation, yet will refuse to take anything. I will see them at the gym, struggling to move the weight that they are accustomed to lifting, only to cut their lifting regimen short or sharply reduce the weight lifted. Some of these people are so intent on pushing through the pain that they often make things WORSE and have to stop training completely until their injuries subside. Now that is just stupid. It makes far more sense to tackle the acute inflammation systemically with ibuprofen and rest the area for a few days so that one can return to full capacity, rather than risk even greater injury which essentially forces one to stop training.
I have recently dealt with a mild ankle sprain which I aggressively treated with ice, elevation, compression and high-dose ibuprofen for four days. Instead of being stubborn and refusing to take anything, I took 600-800 milligrams of ibuprofen twice a day with food, and also avoided any activities which required me to push off from my feet. I also refrained from doing any high impact moves which would aggravate my ankle. Was I concerned about adversely affecting my body’s ability to build muscle? Certainly not. Healing was my primary concern. Besides, there would have been no way that I could have trained the way I normally do while dealing with such outright pain, so it made sense to shut down the inflammatory process which was causing all the discomfort in the first place by taking the dreaded ibuprofen. I was smart about how I took it, and I did not take it for an extended period of time. Thankfully, it was a successful therapeutic treatment and I am glad I did it.
With all this said, I am still very cautious about prescribing high dose ibuprofen. The effects on the gastrointestinal tract are significant, so it is imperative to eat when taking this medication. I also caution people against taking too many doses throughout the day. A very real example occurred with a friend who was apparently taking high doses of ibuprofen (600-800 mg 4 times per day) without food for severe daily headaches. This practice resulted in a peptic ulcer which bled enough to cause her to pass out twice, landing her in the emergency room.
For those of you on the other side of the coin who have a habit of taking ibuprofen chronically, even if you are only taking 200 or 400 mg at a time, I highly recommend that you discontinue such chronic use. It is best to reserve ibuprofen for acute flare-ups.
Proud To Be A MitoXcell Ambassador!
If you follow me on Instagram or Facebook, you have probably seen my posts about MitoXcell products. I am particularly fond of the original MitoXcell blend which I have every day, and which I swear by for peak performance and recovery as well as optimal cellular health.
Please check out my ambassador profile on the MitoXcell website!
I strongly encourage everyone to try MitoXcell products! Go to http://www.MitoXcell.com to shop, and be sure to enter my discount code at checkout for 25% off your order!
Discount code: NAITO25
Let Your Slow Cooker Do All The Work
There is a funny story about how I acquired my first slow cooker, and one which resulted in some resistance to using it for a number of years. I was living with a boyfriend who thought it would be a brilliant idea to give me a Crock Pot for Christmas that year. I am sure many of you know what a faux pas that was! I was so pissed that I refused to even unpack the item for several months, then finally relented and used it. I actually loved the convenience it afforded me, especially since I was expected to cook dinner for my man on a nightly basis. I made stews, soups, chicken, jambalaya, and didn’t have to make much of an effort to create these wonderful home-cooked meals.
Thankfully my resistance to using a slow cooker has passed over the years. Whenever I use my slow cooker I am always rewarded with moist, perfectly cooked meat with minimal effort. It’s a snap to throw meat into the slow cooker, add liquid, chopped veggies and seasonings, then allow the cooker to do its thing from 4 to 10 hours while I go about my day. I still prefer the awesome char that comes from broiling or grilling, but with my crazy schedule, it is often impossible to find the time to employ those cooking methods. So if you’re one of those people who never seems to have time to cook, but you prefer home-cooked meals, consider using a slow cooker.
One thing I have noticed is that whenever I cook chicken breast in the slow cooker, it tends to taste the same no matter what seasonings I use. At some point I may try a brine or marinade and put the mixture in the fridge overnight to infuse the meat with flavor, then cook it with the slow cooker the following day. Once I figure out a good prep mixture, I will share the recipe on my blogsite.
There is a favorite recipe which I have for beef (particularly beef shortribs) which is absolutely delicious and incredibly simple. Cover the entire surface of the beef shortribs or roast with medium grind black pepper and rub into meat, then place into slow cooker. Chop green onions to make 1/4 cup and one shallot then set aside. Mix 1/3 cup olive oil, 1/4 cup red wine vinegar, 1/3 cup water and 1 clove crushed garlic in a bowl, then add the green onions and shallots. Pour mixture over beef, place lid on cooker and cook for 8 to 10 hours.
You can even cook a whole chicken in the slow cooker with little effort. Simply season the bird, place in the slow cooker, add chopped vegetables, water, olive oil, garlic cloves, lemon juice and set the cooker on high heat for 4 to 6 hours. If you’re really pressed for time, you can set a rice cooker to cook brown rice so that both dishes are completely ready for you when you get home.
If you don’t have a slow cooker, you can purchase one for as little as $30 (get at least a 3 quart size). I have the 6 quart cooker which allows me to cook whole roasts and whole chickens without an issue. These gems also last a good, long time. The one that my old boyfriend gave me lasted twenty years before I had to replace it with a new model. Slow cookers will simplify your life in the kitchen!
In Search Of The Magic Pill
As a physician and fitness professional, I regularly evaluate people who want to lose weight and have often been asked if I can prescribe a weight loss aid such as phentermine, or place them on the HCG diet. I am staunchly opposed to medications and fad diets, and will never promote or prescribe them. Though I know that upsets some people, I refuse to compromise my strong beliefs and allow a patient or client to bully me.
Despite the fact that there is increasing awareness of proper nutrition, there are still plenty of people who make a habit of consuming foods which contain large amounts of fat, hidden sugar and salt, and preservatives. Quite often the portions consumed at one sitting are so large that the body ends up in storage mode which can lead to weight gain. By becoming aware of the value of nutrient-dense foods and re-patterning one’s eating habits so that such foods form the foundation of a daily meal plan, long-term weight loss and maintenance of a healthy weight can be accomplished.
However, the media pushes “quick fixes” by promoting severe caloric restriction and plans which are nutritionally unbalanced, thus creating a state of malnutrition. Fad diets such as the HCG diet are NOT HEALTHY, plain and simple. I don’t care how many of you want to argue against that, I am digging my heels in on this one. Any diet which requires an interval of time in which 500 calories are consumed daily is just plain stupid. That is, unless you want to trigger massive rebound weight gain.
It doesn’t get much better when looking at the weight loss pills which are available either. Many of those products can have deleterious adverse effects and should be taken with caution, if at all. The only exception I make is with thermogenics, which, if used properly, can serve as an effective aid in weight loss. And what about raspberry ketones, L-carnitine, and CLA? They are all great for AIDING in weight loss, but none of those supplements alone can melt away fat or offset a piss-poor diet.
The best “magic pill” doesn’t even exist. So I suggest you take a more realistic view of your daily habits and commit yourself to CHANGING THEM if they are unhealthy. Throw out processed foods, sugar, and avoid drinking alcohol on a daily basis. Pack your kitchen with nutrient-dense foods, drink plenty of water, don’t skip meals, and get plenty of sleep.
My Raw Barrel No Bull BCAA Tablets Video Review
Designer Protein 20% Off Sale On Bodybuilding.com!
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My Shake And Bake Sweet Potatoes Recipe
You can use either sweet potatoes or yams for this clean and delicious recipe! I used to make very large batches when I was still competing, and think this recipe and the yield are perfect for those who do their food prep ahead of time. I don’t peel the potatoes beforehand but you can certainly do so if you wish.
DR. NAITO’S SHAKE AND BAKE SWEET POTATOES
Preheat oven to 450 degrees Fahrenheit.
INGREDIENTS:
5 pounds sweet potatoes or yams, washed and cut into one-inch sections
1/2 cup olive oil
1/4 cup balsamic vinegar
2 teaspoons pure vanilla extract
1 tablespoon pumpkin pie spice
1 tablespoon cinnamon
1 teaspoon ground cloves
Place cut sweet potato sections into a clean kitchen trash bag. Mix remaining ingredients in a bowl, then pour into bag. Twist bag closed and shake mixture so that it coats the potatoes evenly. Place coated potato segments in a large baking dish which has been sprayed with non-stick cooking spray.
Bake for 45 to 50 minutes or until slightly tender.
