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Who Is THAT In The Mirror?

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This post is dedicated to every single patient and client who has admitted to me that at some point after they began their descent into middle age, they looked in the mirror and no longer recognized the reflection staring back. The aging process can be terribly cruel, and when hormonal levels plummet, the physical changes can appear almost overnight. Taut, supple skin is replaced with saggy skin. A full, thick head of hair is reduced to a thin, lifeless mass. Joints begin to creak and resist natural movement. Brilliant white teeth begin to look dingy. Once full cheeks and lips become deflated. Grey and white hairs sprout and take over the scalp. Back fat and belly fat obliterate a once trim waistline. I could go on, but you get the idea.

wrinkled face

None of the changes associated with aging are fun, especially the physical changes which end up making us feel frustrated by a rapidly changing physical landscape. While some folks begrudgingly accept the aging process without considering any interventions, a growing segment of the aging population has turned to everything from adrenal support supplements, to hair dye, to dermal injectable fillers, to surgery, in an effort to fight the aging process every step of the way.

The good news is that there are more anti-aging options than ever before. In addition, there is a greater awareness of the importance of proper nutrition and regular exercise in fighting the aging process. But let’s face it. Many people still want a magic pill or an instant fix, and that is where cosmetic interventions such as fillers and surgery come into play.

Is it cheating to have treatments which make you feel more like yourself? I certainly don’t think so, nor do my patients. Unless you are on a mission to pump your face so full of fillers that you look like a Barbie doll, you can turn to fillers to restore volume which has been lost over the years and STILL LOOK LIKE YOU.

For those of you in the Los Angeles area who are interested in injectable filler treatments, Botox, chemical peels, or bioidentical hormone replacement, please check out my medical site: http://www.drstaceynaito.com/#!procedures/c1pna

Hindsight is 20/20: Weight Training Then Versus Now

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This article details the five most important things I have learned about training since I began weight lifting over 25 years ago. When I think back on how little I truly knew about the methods and motivation behind working out, I realize that I have come a very, very long way. It was no accident that I obtained an undergraduate degree in exercise science and a medical degree, because I have spent my adult life strongly driven to learn as much about the human body and its potential as I possibly could. However, there is so much warrior spirit and heart that goes into weight lifting, and it can never be taught, only experienced.

Lifting Lady Weights versus A Lady Lifting WEIGHTS

I began lifting weights when I was 21 years old, shortly after embarking on a mission to heal from a year-long struggle with anorexia which brought me down to 85 pounds and also sunk my spirits to rock bottom. At that time my main objective was to learn how to lift properly, which fortunately was supported by my undergraduate studies and eventual Bachelor’s degree. I was rail thin and weak, so it took some time before I made real gains in the weight room. I held the same misconception back then that many women have now, in which I had a fear of lifting heavy and getting too muscular as a result. More than 25 years later, I regularly dispel that myth by encouraging women to lift heavy weights and showing them that my physique, which is not overly muscular, is the result of some very heavy lifting over the last several years.

Maintaining a Nice Physique versus Raising The Bar

During the years preceding my journey into competitive bodybuilding, I never pushed myself to the next level because I honestly never saw the point. I was content with the degree of muscle I had built in my 20’s and 30’s and was surrounded by people who weren’t impressed with weight training, so I never set new goals. Since I was blessed with decent genetics which kept me at a low to normal body weight and a moderate amount of muscle mass, I was pretty complacent (though very consistent) about my weight training. Then I went through a dramatic shift in 2009 when I competed in my first NPC bodybuilding contest and had an “aha” moment in which I finally understood the insatiable desire to push on to the next level and continue to set the bar higher and higher. Essentially, I had been bitten by the bodybuilding bug, and it overtook me with a ferocity and intensity that I had never known. I know that if it hadn’t been for that dogged determination which made me hungry for top national placings and an IFBB Pro Card, I might never have become a Pro.

Competitions & Overtraining versus Paying Attention To Pain

Let’s just get one thing straight: ever since I began competing in 2009, I have become accustomed to training like a beast. However, when I began my journey towards obtaining IFBB Professional Status, my purpose was so singular that I was willing to train until I collapsed from complete exhaustion, a tactic which I now realize is pretty stupid since it wreaks major havoc on the body when practiced for many months or years. I now understand that it is NEVER worth overtraining, or training with injuries which won’t heal because the athlete never takes a break from lifting. Overtraining interferes with muscle gains, immune function, sleep cycles, joint health, mood and energy, and can trigger a complete metabolic meltdown if the athlete continues overtraining for an extended period of time. Though my body’s creaks and groans, along with chronic pain issues from rotator cuff tears in my shoulder and severe tendinitis (IT bands, forearms, feet) were what caused me to finally ease up on the intensity of my workouts, I only allowed myself to pull the reins back AFTER I got my Pro Card. Once the beast had been slain, I fully embraced the idea of training smart and listening to my body’s pain cues

Hurry Up Before It’s Too Late versus Improving With Age

Before I began competing, I honestly believed that there was a freshness date stamped on competitors which essentially relegated them to the dinosaur pits by the time they reached 35 or 40. So I became positively giddy when I discovered that there was a masters’ division in bodybuilding and that I could strut my 43-year old booty onstage without risk of embarrassment. I regarded each subsequent contest as a chance to improve with age, thus using my competitions as a means to beat Father Time. Through my competition journey I have also met other bodybuilding and fitness devotees who do an outstanding job of proving that one can never be too old to be in great shape.

Seeing Clients/Patients One-On-One versus Impacting The Masses

If someone had told me back in 2009 (my first year of competing) that I would build a global following in a couple of years, I never would have believed it, especially since I had become so accustomed to working with fitness training clients and medical patients on a one-on-one basis. My passion for fitness became supercharged when I began competing, and I was so enthusiastic about sharing that passion that I turned to websites and social media platforms to demonstrate favorite exercises and contest video footage. Without thinking about it, I had put myself in a position to lead by example, and used my knowledge, educational background and experience to build fan loyalty and inspire and motivate my followers and fans. To this day, I love getting messages from fans who say that it was because of me that they decided to start competing or to pursue another personal passion which gave them joy and also graced them with optimal fitness.

These days, I often refer to embarking on a fitness and wellness regimen as putting the oxygen mask over one’s own face. That was exactly what I did for myself over 25 years ago. By showing others how to do the same thing, I feel completely in line with my life’s purpose, and it’s extremely rewarding.

Waist Training

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Binding undergarments have played an essential role for women throughout the centuries, molding the ideal female form while also serving as restrictive torture devices. Even as recently as the mid-1960’s, women were obligated to squeeze their bodies into corsets, girdles and other binding devices. Before the advent of the free 1970’s era caused the population to reject constricting undergarments, including the standard brassiere, it was common to see women wear girdles and corsets in an effort to mold the female shape into the ideal hourglass. My mother felt pressure to wear girdles to squeeze her already tiny little body into an even more compact package, molding a 20 inch waist that made men around her swoon.

Bu by the time I was born, my mother gave up the notion of manipulating her form in such torturous ways and put her girdles in cold storage. Whenever I would see them in the bottom drawer in her dresser, I would marvel at how anyone would want to wear something so uncomfortable. By the time I reached my 20’s, I developed a strange aversion to tight waistbands and as a result wore dresses most of the time. When yoga pants became popular in the 90’s, I was thrilled because they incorporated a low rise and comfortable fabrics.

Then I began competing in 2009 and realized very quickly how much my body would be scrutinized as I hit the contest circuit. Because I have a naturally nipped in waistline, I never considered that it might appear wider onstage than it actually was, but with my somewhat narrow hips, I had to consider ratios and angles. By the middle of 2011 I began using corsets and waist trimmer belts to whittle down my waist. My significant other at the time made fun of me, telling me he thought it was pretty ridiculous that I was torturing myself with constricting undergarments. I had to get over my dislike of tight material around my waist. The one thing that kept me going was my desire to attain IFBB Pro status, so I quickly acclimated to the habit of wearing them. The other amusing twist is the significant other I mentioned began to wear them for his contest prep, and went down from a 33 inch waist to a 29 inch waist, and won his IFBB Pro Card with that waist measurement.
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People frequently ask me if corsets and binders work. The answer is a resounding YES, THEY DO. When I was consistent about wearing them, I went from a 24 or 25 inch waist to 23 inches, and had actually pared down to a 22-1/2 inch waist right before I won my IFBB Pro Card in 2013. I continued waist training through the middle of 2014, but have spent the years since then without practicing rigorous waist training. The main reason why I initially abandoned waist training was because I was dealing with a higher body temperature, thanks to menopause, which made waist trimmers even more torturous than they normally were. Another good reason for abandoning waist trimmers was the fact that I was not prepping for any contests. I may throw on a corset on a rare occasion for several days to compress my midsection for a photo shoot, but other than that, my waistline is unrestrained by rigid waist trimmers.

When I wore corsets daily, I dealt with the metal boning poking out as the corsets would wear out, and would glue them back into their channels, so I know all too well the sensation of metal poking into my underboob, my ribcage or my hip bone when the corsets began wearing out. I would get digestive upset, abdominal pain, and at times had difficulty breathing. During one stretch of time when I was wearing latex corsets, I developed painful lesions all over my back from the yeast overgrowth which resulted from the long hours of wear and the constant sweating. It took me over a year for my skin to heal from all those lesions, and I have a couple of permanent scars to mark my determination to sculpt a waistline that would win a Pro Card.

Now I wear corsets from time to time if I feel the need to squeeze out extra water from my midsection, but I will probably never return to the days of wearing corsets for many hours, driving to work in pain because a metal boning was jabbing me in the rib, sweating profusely under nice clothing, and dealing with skin around my midsection which was constantly macerated, lighter in pigment, and showing signs of skin breakdown.

I know many of you want to slim down the midsection, but please be careful when you wear corsets! It isn’t worth ruining your skin and compressing organs to wear these torture devices for extended periods of time. Give your skin and your torso a rest in between the sessions during which you are training your waist. I recommend wearing corsets for no more than a 4 hour stretch.

You can find some very pretty corsets online, but I have a couple of favorites, one of which can be found on this link:

http://www.feelfoxy.com/latex-neon-girdle/

And in case you men are feeling a bit neglected here, trust me, there are garments designed especially to sculpt the male midsection.

https://www.dickssportinggoods.com/p/mcdavid-waist-trimmer-16mcvusfwsttrmmrxspm/16mcvusfwsttrmmrxspm

Be prepared for these things to fit VERY snugly! However, make sure you can breathe. If you feel lightheaded while wearing a corset, remove it immediately.

Fall Down Seven Times, Get Up Eight

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NPC Team Universe July 6, 2013. The day I earned my PRO CARD!

NPC Team Universe July 6, 2013. The day I earned my PRO CARD!

The first time I heard the phrase that serves as this article’s title, I remember how it resonated with me. I come from a single-parent household and remember seeing how my mother struggled on a very limited income. Somehow she always managed to get by, though I remember every meal being stretched with large servings of Japanese white rice. In fact I remember being quite puzzled the first time I visited a classmate’s house and was served soup without a hunk of rice floating in it. I thought everyone was poor and had to stretch every meal. There were times my mom would splurge and bring home lamb shoulder chops, which I would eat very slowly so that I could prolong the sheer joy of eating such a delectable meat. My mother believed that education was the most important thing and was determined to keep me in private school despite the fact that it meant forgoing many creature comforts. We lived in an old apartment with many donated furnishings. I couldn’t have a car when I was sixteen so my mom and I shared her car. But I was truly happy, and knew that my mom gave me the most love and encouragement a parent could possibly provide.

My mother encouraged me to pursue all my interests, which ranged widely from medicine to illustration, modeling, fashion design, acting, music and foreign languages. She believed in me, made me feel like I was unstoppable, and also made sure my goals were challenging enough for me. Instead of choosing something from the list to pursue, I decided I wanted to tackle them all. I remember my mother struggling financially during my senior year of high school. She didn’t have the money for tuition, so she borrowed it from her siblings so that she could keep me in the same school I had been at for eight years. Her determination to keep me in the same school enabled me to graduate from high school at the age of sixteen at the same place I had established relationships and developed a comfort level. During that time I was able to design an entire clothing line for a company, study several foreign languages, learn to play the guitar, dabble in graphic design, act in several pilots and commercials, and do all kinds of modeling. I had no idea at the time that the pressure to achieve great things set the stage for an eating disorder.

The precipitating event which pitched me into full-blown anorexia nervosa was a rape at the age of nineteen. The event was violent, traumatic, and for whatever reason, I would see my attacker’s face every time I looked in the mirror. I never understood why this kept happening but was so tortured by this that I set about making him disappear. For me this meant starving myself and taking laxatives, which I did for close to a year. I felt fat (which at 5’5” and 103 pounds, was clearly not the case), unattractive, ashamed, and frightened. I was relentless about making this man’s face disappear, which fueled my starvation attempts. At my lightest I got down to 85 pounds and felt like I was in hell. Right around that point I recall an acquaintance telling me that at the age of 20 I looked like a 40 year-old. He was a celebrity fitness trainer and seemed to know a great deal about human performance, so his words jolted me. But I still didn’t see the point he was trying to make.

A couple of weeks later a good friend visited me and took a number of candid photos and sent copies to me. When I looked at the photos, I finally saw the children’s size 12 jeans hanging on my skeletal body, and for the first time I truly saw how emaciated and unhealthy I looked. It was like a slap in the face. Why would I do this to myself? I had hit rock bottom and it was time to turn my life around. As soon as I realized what I was doing to myself, I threw away the laxatives, started eating regularly, began weight training and declared a major in exercise science. During my studies I also decided to enter a Japanese-American beauty pageant and won the title for my region, fulfilling a dream I had since childhood. I had finally healed from the rape and from my eating disorder.

Shortly after that, I obtained my bachelor’s degree and began training clients as a fitness trainer.
For many years I worked as a trainer while also working as an optometric technician and a personal assistant to a stand-up comic. I wanted to keep my life as varied as possible because I had such diverse interests and talents. After a few years I realized that my childhood interest in medicine as a career was still very much alive, so at the age of 30 I applied to medical school. To my surprise, I was accepted, whereupon I began my medical training. During those years I became very discouraged and resentful of the fact that the balance in my life was disrupted so violently. However, I got through it all, somehow cramming in the plethora of medical terms that medical students must learn during their training. There were three things which helped me to endure the rigors of training: 1) my mother’s belief that I could accomplish anything I set my mind to, 2) the joy of helping patients, and 3) my exercise regimen.

I got such a rush from knowing I had made a patient feel more comfortable and understood why the Hippocratic oath is, “First, do no harm”. I felt great empathy for patients and learned I had a bedside manner which set patients’ minds at ease. Throughout all my training, including internship when I would work over 100 hours in a week, I was so determined to keep up with my exercise that I would drag myself to the gym 3 or 4 days a week and train, knowing I would feel better afterwards. Regular exercise kept me balanced, allowed me to have time for myself and also gave me extra energy to power through the most grueling days in the wards. Perhaps I wasn’t in competition shape, but I was in very decent shape at that time, and that was fine with me. I was certainly in much better shape than my colleagues because I never made excuses to keep me from going to the gym.

Being fit and engaging in regular exercise was always essential for me. It has always been there, like a good friend, keeping me aware of the magical instrument of my body, helping me to remain focused throughout all the challenges in my life. I had no idea that my relationship with fitness would be taken to the next level when I attended the NPC California State Bodybuilding, Figure and Bikini Championships in May of 2009. While sitting there watching the bikini competitors strut their stuff, I was approached by two people who encouraged me to compete in the bikini division. I pondered this idea for a couple of days. I was fast approaching my 43rd birthday. I had been laid off from my job as an outpatient physician and thought this would be the perfect “bucket list” item. Why not? I could say that I got onstage in front of hundreds of people in essentially my underwear.

I decided to register for the NPC Los Angeles on July 18th, 2009. I was completely clueless about how to prep my body for the competition and remember frantically looking up information online for tanning, suits and accessories. I remember being backstage before prejudging and thinking I was a complete fool for buying an off-the-rack suit, for sponging on my tan, and for having no clue about how to do my hair and makeup for stage. I still thought I would compete that day and just check off that “onstage in underwear in my 40’s” box, writing it off as an interesting experience in my life.

What happened instead was that I was bitten by the bug. My desire to reach a personal best, coupled with the inspiring energy of being surrounded by like-minded individuals, fueled me and helped me get over my stage fright. Any shred of shyness I may have had prior to that day melted away. I was also amazed by how many competitors had overcome eating disorders, molestation, obesity, disability, cancer and other major medical issues. I decided to do a second show and was shocked when I placed first in master’s bikini. It gave me the drive and determination to keep hanging another carrot in front of me and transform my body. I was given a platform by which I could reach a personal best which I had never reached before. And best of all, I could look at my 40-something body and say, “now this body could rival that of a 20-something!”

I ended up competing in 7 regional events, 14 Pro-qualifiers, and once I attained IFBB Professional Status in July of 2013, I competed in four Pro events. I became more polished in my presentation and learned something from every contest, whether it had to do with posing, tanning, suits, makeup, etc.

What I realize now as an IFBB Bikini Pro and fitness professional is that the transformation a competitor experiences is far more than physical. It is mental, emotional and spiritual. My spiritual journey has been encouraging, empowering and insightful. Through whatever challenge life throws my way, I now know I have the strength to overcome them all. What’s more, the fire in the belly that drives me to keep getting onstage to be scrutinized heavily by judges gives me concrete goals which lend great focus to what I want to achieve in life. I want to keep getting better and better, and am aware of that goal every time I hit the gym. I want to achieve the pinnacle of fitness and success. We are all infused with great strength because we can create goals and REACH them.

I Don’t Wear Foundation

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This selfie was taken last week with no filters of any kind.

I absolutely detest the feeling of foundation. Even the lightest formula makes my skin feel like it is being suffocated. The same goes for tinted moisturizers, which to me look just as much like a mask as foundations do. It’s not that I don’t appreciate the lovely airbrush effect which foundations can create for the complexion, but in my day to day life, I want my skin to breathe without being weighed down by an extra layer of liquid (yes, I do know about powder foundations, and I don’t like those either). My daily skin makeup routine consists of me using a touch of concealer on two little red areas near the bridge of my nose and then applying some loose translucent power all over my skin to keep my skin from looking shiny. A recent chemical peel which I did made me love my skin even more, because it removed the majority of sun damage I had accumulated over the last couple of years. The results were so dramatic that I had to switch to a lighter concealer after using one particular shade for over ten years.

My mom used to tell me that once I got to a certain age, maybe 30, that I would be forced to wear foundation because I would have blotchy, uneven skin tones. Well, I just turned 49 a couple of weeks ago, and the photo you see here was taken last week. So much for what my mom surmised about the appearance of my skin in later years!

I will wear foundation for photo shoots, video and film shoots, and for fitness and bodybuilding events, but literally the FIRST thing I do when I get home from an event is to wash all my makeup off! I have noticed that I have the kind of face that shows makeup well, and that the smallest amount of makeup can impart a very finished look on me, which always surprises me. Thing is, I don’t want to look made up all the time. I like the natural look of clean skin and just a touch of color on the lips and cheeks.

If you are a woman who would love to go without foundation, but haven’t been blessed by the good skin gods, you might want to consider treatments which can help with the texture and tone of your skin. Chemical peels can rejuvenate and tighten the skin, while removing accumulated sun damage and hormonal brown spots, often with rather dramatic results. My favorite peel is the Perfect Derma Peel (http://www.theperfectdermapeel.com/) which contains Glutathione, Kojic Acid, TCA, Retinoic Acid, Phenol, Salicylic Acid, and Vitamin C. For those of you in the Los Angeles area who are interested in getting this peel, please refer to my medical website: http://www.drstaceynaito.com/#!chemical-peels/comt

IFBB Pro Status And What It Means For You

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As an IFBB Pro I can definitely say that it is pretty wonderful to have accomplished such a goal. IFBB Pro status is highly respected and an incredible honor. However, many individuals who are enchanted by the idea of chasing after Pro Status in the bodybuilding world are under the erroneous impression that their lives will change dramatically upon winning a Pro card. If you think that once you get your Pro Card, all your problems will melt away and people will be beating down your door simply because of your new, shiny status, think again. The majority of new IFBB Pros still have to hustle to get sponsorships lined up, and they still have to figure out how finance upcoming competitions. With the slump in print magazine readership it has become more difficult than ever to secure a cover or a feature article, even as a Pro.

It is far more important to showcase your particular talents and strengths and build your career and your brand well BEFORE even attaining Pro status. I planted the seeds for a true career in fitness well before I got my Pro Card (it began with me getting my Bachelor’s Degree in Exercise Science back in 1992), and competing aided in my efforts to increase branding and exposure. Though I was more “on the map” after going Pro, I worked harder than ever since then to prove my worth in a very competitive and saturated industry. So for those of you who hunger for that Pro card, don’t forget about what you are doing right now. The path you are walking in that race for the Pro card is your foundation for a great future in fitness and bodybuilding. Don’t risk messing up that foundation by forgetting about all the details which will get you to the Pro ranks.

One final note: I am aware of a large number of people who have jumped ship and joined other federations in their quest for Pro status. While some have made the switch in a diplomatic way, others have been so dazzled by the Pro status prize that they opted for an easier route. If switching federations is a better fit for you, then fine. But if you just want a Pro title so badly that this is the ONLY reason for switching, you might shift your focus on building your brand instead and hang up your competition hat. Remember, competing should be FUN. When you stop enjoying it, you really should retire from the stage.

Women Going Commando

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I bet if I asked you to name some celebrities who have stepped out into the public arena with unencumbered genitalia, you could probably name several quite easily. Need a head start? How about Britney Spears, Paris Hilton, Gwyneth Paltrow, Christina Aguilera, Kesha, and Jennifer Lopez? These ladies have made it downright fashionable to go commando.

But did you know that you can actually help prevent infections down yonder simply by skipping the skivvies? The mechanical friction of underwear can really irritate an already irritated nether region. Wearing a snug layer of fabric over an area which has a lot of moisture causes more moisture to collect, creating a perfect environment for yeast to proliferate. So if you have a tendency to develop frequent yeast infections, you might want to consider going panty-less. If it seems brazen for you to ditch the drawers during the day, try it at night when you go to sleep.

There are fashion-related benefits of nixing the knickers as well. Fans of the underwear-free lifestyle love the fact that there is no longer a concern over visible panty lines (VPL) or wedgies. Another fashion-related benefit is that you’ll never have to worry if dark undies are showing through light colored fabric. However, you should keep in mind that the occasional discharge which is normal for women may transfer onto your clothing, so if you are planning to wear something fancy which is hard to clean, you might want to wear undies with that outfit.

I have to admit that I still have a problem with the concept of going commando during the day. However, I have had to go commando during some photo shoots in which I was modeling clothing items which were quite unforgiving with VPL’s. It isn’t my style to go about town without bloomers, but I don’t take issue if others do it. I feel a bit differently about going sans undies at night, even though I know it is silly to feel hidden and safe simply because the sun has set. This doesn’t mean I go commando at night either, I just feel less skeeved out by the concept.

There are other benefits to losing the briefs, including never having to worry if you have clean underwear to wear, and a more liberated feeling which can boost one’s sexual confidence. No one ever has to know that you have one less layer between you and the world.

Men Going Commando

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men commando

There are brave men out there who prefer to allow their twigs and berries to sway freely, without the confines of briefs. Fans of the commando lifestyle say it is more comfortable and completely liberating, but the underwear-clad crowd may argue that it is not very sanitary or dignified. In defense of the unencumbered male, the practice of abandoning underwear can offer a number of benefits.

Some men are prone to intertriginous dermatitis, aka jock itch, and can often benefit greatly from ditching their drawers. Jock itch occurs when the skin undergoes friction, and is intensified by heat, humidity, and excess weight. Severe cases of jock itch actually produce a musty odor, and can become infected by fungi and bacteria. The general recommendation for those who suffer from this condition is to keep the area cool and dry, which is best achieved by using powder and wearing cotton underwear. Since the testicles tend to become sweaty when snug fitting clothing is worn, those most susceptible to jock itch might want to consider omitting the briefs altogether.

Another significant medical issue which benefits from banishing the briefs is fertility. Men who have low sperm count should avoid wearing tight pants and underwear, opting for looser designs which will result in a cooler scrotum. This is one scenario in which going commando on a regular basis could make the difference between being childless and continuing the family name.

What if you don’t have a medical issue, but just want to experience the thrill of banishing your bloomers? The times have certainly changed, and now celebrities like Justin Bieber are being caught sans briefs. In addition, Kimberly Clarke’s Cottonelle brand is now encouraging real people in their television ads to strip off their skivvies in celebration of having clean rear ends. Now that it is summer, you might want to explore going commando and try to catch an extra breeze down south as a result. No one will ever know!