Category Weightlifting and Exercise
A Magical Weekend in Teaneck New Jersey
The first weekend in July of 2013 was one of the most meaningful and thrilling weekends I have ever experienced, and strangely, I had a gut feeling that the events of that weekend would turn out that way. I was returning to an NPC (National Physique Committee) Pro-Qualifying event at which I had competed for three consecutive prior years, and I was bound and determined to bring my best physique ever to that show for my fourth run. It was no easy task, since I was spending 4 to 5 hours daily at the gym, enduring double training sessions, double cardio, and struggling to fit in TEN mini-meals throughout each day to fuel my body. To top it off, I had been dumped by my boyfriend three months prior, and he was still living in my house with me, which added more strain on my contest prep.
Nevertheless, when I arrived at the host hotel in Teaneck, NJ, I just felt different, as if I had already won an IFBB Pro Card, and I was oddly relaxed. Even my friends noticed that I seemed different, and they became excited at the prospect of me most likely going Pro at the NPC Team Universe event that weekend. I also made a last minute change with my posing suit, simply because the tangerine hue of a new suit which had been custom made for me resonated more than the pale blue suit I had originally planned to wear. As soon as I tried on the orange suit, I could see that it fit me better, and somehow imparted a glow which popped against my competition spray tan.
Normally I would feel a bit jittery right before stepping onstage at any show, but on Friday, July 5th, 2013, I felt completely calm as I glided onto the stage. It was as if I was dancing onstage, rather than hitting mandatory poses for the judges. When I got first callout, was placed in the center of the lineup and remained there, I just knew that I would indeed earn my Pro Card at this event. The first time I stepped on that stage, I was in the 40+ age group, height class B, and I nailed that class. Then I returned to the stage moments later for the 35+ age group, height class B, and once again got first callout and remained in the center of that lineup. By the time I walked onstage for Open Bikini height class D, I was already floating with joy, but I got yet another treat by making first callout.
Once prejudging was over, I knew I had to remain on task with my food intake and also get lots of rest, because although I believed I had locked in a first place finish, I wouldn’t know until the next day, when we would all return onstage for finals. I spent part of the late afternoon and evening hanging out with my good friends, and made sure to avoid contact with anyone (particularly my ex-boyfriend) who might distract or upset me. My performance onstage that day was the culmination of five years in the competitive bodybuilding world, defined by extreme sacrifices and hard work. I wasn’t about to mess this up!
The next day, July 6th, the 40+ bikini competitors hit their individual routines, and when height class B was up, I heard the MC announce the 5th place winner (not me), then the 4th place winner (not me), the 3rd place winner (not me), and then quickly announce the 2nd place winner, followed by my name as the 1st place finisher. I had FINALLY WON MY PRO CARD!
All I needed was one first place finish in any of the three classes in which I was competing in order to become an IFBB Pro, so when I won first place in 40+ B, my heart burst with gratitude, because I had officially attained IFBB Pro status. When I was called back out for the Overall title for 40+, I didn’t know whether I would win that title as well, so when I did in fact win the Overall title, it was icing on the cake. I also ended up winning First Place in 35+ class B, and because I was already awarded Pro Status when I swept the 40+ Bikini Class, IFBB Pro Status was awarded to the 2nd place finisher in our lineup. Finally, I won 4th place in Open Bikini height class D, which was an incredible feat for me at 3 days shy of my 47th birthday.
That weekend remains one of my proudest snippets of time.
The Acu-Hump Massage Tool
I was recently given the opportunity to try a self-massage tool called the Acu-Hump, which is designed for home use by individuals who are suffering from back, hip and buttock issues. Generally speaking, I am definitely a fan of at-home self-massage devices, and am happy to promote any such products which not only are effective, but also easy to use. The Acu-Hump fits the bill on both counts. Now that I have used the device, I am now able to write a review here so that you can learn more about it and decide whether you might want to purchase one for your own use.
Let’s start with the general design of the Acu-Hump. The Acu-Hump is made of a slightly flexible polyurethane, and is rigid enough to support one’s body weight if someone sits on the device or lies on top of it during therapy. Granted, I’m only 126 pounds, but it certainly doesn’t feel like the Acu-Hump is in any danger of caving in on itself when I use it. There are 14 humps on the treatment surface which work like shiatsu or pressure point nubs, and they are extremely effective at causing a release of tight, tense muscles, just like a deep tissue massage from a professional masseuse. In addition, the gentle curved design of the Acu-Hump gently stretches the muscles which are being treated, whether you place the unit under your upper back, your hip, or your buttocks. Simply stated, if you like deep tissue massage like I do, you will LOVE the Acu-Hump.
I am very impressed by how effectively the Acu-Hump causes a myofascial release in any area it is used on, whether it is in the upper back (latissimus dorsi, trapezius), hips (piriformis, sacroiliac joints), or the buttocks (glutes, muscles which surround sciatic nerve). You can use the Acu-Hump daily if you want, since it will cause a wonderful reset of overused or tight postural back muscles and muscles in the buttocks. It’s great for everyone from those who sit at desk jobs all day, to people who stand or move around a lot, and it’s fantastic for athletes who pretty much live with muscle aches and pains.
The Acu-Hump is well designed, and the pressure points sit in excellent positions for just about anyone who uses it. It is also surprisingly lightweight for how durable it is, so it can be taken to the office, to sporting events, you name it. My favorite use for the device is to sit on it, because I always have pain in the muscles of my buttocks, but I also love using this on my upper back right below my shoulder blades, and I also love using it at my sacroiliac joints in my lower back to soften the tendons and to get some relief from stiffness and pain which I experience on occasion. It’s so versatile that you can use it on numerous areas to get a great stretch while also benefitting from the self-massage properties of the device.
The Acu-Hump is available on Amazon. For more information on the Acu-Hump, and to visit their website, please go to https://www.acuhump.com
Disclaimer: This is a sponsored post. I was given free product and compensation for my time to put together this informative blog post, but the opinions expressed here are truly my own.
How to Live More Health-Conscious Without Worrying About Your Wallet
Image via Pexels
By Camille Johnson
Many people are finding it tougher than usual to make ends meet nowadays. So much so, that the thought of leading a healthier lifestyle has become more of a burden than an opportunity to lead a better quality of life. So, if you’ve been wanting to cut your unhealthy habits but were worried about how it could affect your disposable income, Dr. Stacey Naito weighs in on how to adopt a cost-effective healthy way of living.
Relook at your health insurance options
One of the perks of leading a healthier lifestyle is that you probably won’t get as sick as often, and you won’t need to see the doctor as much. Therefore, why not explore your options as far as health insurance goes and find a plan with lower premiums such as a High Deductible Health Plan, for instance. Not only will your premium amount be reduced, but you could also qualify for a Health Savings Plan where you can save even more money because of certain tax-deductible advantages that come with having this plan. Plus, you can even use a Health Savings Plan as an investment for when you retire.
You don’t have to pay restaurant prices
Maybe you’ve grown more fond of cooking home-cooked customized meals than you thought you would. And you’ve been left wondering why you ever had to resort to restaurants or takeout to get the nutrients you require. Furthermore, perhaps you’ve noticed the positive impact it’s had on your budget too, which makes it the perfect time to ditch dining out and rather save the extra money you would have spent at restaurants on creating a personalized eating plan for yourself.
Why drive when you can cycle?
Ever experienced the world from a cyclist’s point of view? If not, then perhaps you should skip driving to work all together and take the bike instead. If your commute is too far, you could opt to take an electric bike instead so that you don’t have to cycle all the way. You’ll not only be saving on fuel costs, but you’ll also be getting fitter, and you’ll be helping to save the environment too.
Of course, you could even make money with your new, more healthy lifestyle. Some of these money-making ideas could include:
Changing your shopping habits
Buying healthier foodstuffs doesn’t have to be as expensive as it looks. In fact, with just a few simple changes to your shopping habits, you can still enjoy all your favorite fruits, vegetables, dairy products, and healthy grains by taking advantage of special discounts along the way. Or you could even decide to buy some of your more healthy non-perishables in bulk to reap the benefits of cost savings in this way. Or why not grow your own fruits and vegetables to drastically reduce the cost of your food bill every month?
Enjoy the outdoors for free!
If you have access to parks, outdoor gyms, jogging trails, etc. why not make use of these free activities to enhance your fitness levels even more? Furthermore, you’re more likely to stick with outdoor fitness activities because, for one, the outdoors is usually more varied and interesting, you could make friends along the way, and it’s better for your lungs, etc.
Making money with your newfound passion for leading a healthier life
Perhaps, you’ve found your real passion in your pursuit to lead a healthier lifestyle. You could then build a business around this and generate even more income besides savings on general expenses. For example, you could earn extra money through affiliate marketing if blogging is something you’re interested in doing. Or maybe opening up your own eCommerce store that sells gym equipment and workout gear has more of a ring to it. Either way (and amongst other things) you’ll want a professional-looking invoice to send to clients when they are due to pay.
An online invoice generator can help with this by allowing you to design a customized invoice that you can tweak as you see fit, including inserting your special logo, personalizing your color scheme as well as adding any other important information on their premade templates.
In conclusion, living healthier is going to be an exercise (excuse the pun). But it doesn’t have to be draining on your income by any means. In fact, it could be quite the opposite if you know to adjust your existing lifestyle wisely.
How to Achieve 5K Success – A Runner’s Guide for Beginners
Here’s another great article by Jason Lewis which will lead you to a successful 5K run!
Jason Lewis is a personal trainer, who specializes in helping senior citizens stay fit and healthy. He is also the primary caretaker of his mom after her surgery. He created StrongWell.org and enjoys curating fitness programs that cater to the needs of people over 65
Photo via Pixabay
How to Achieve 5K Success: A Runner’s Guide for Beginners
by Jason Lewis
Running is great exercise and can be a lot of fun. If you don’t typically run, jogging around the block can seem impossible, but even a beginner can train to run a 5K race in just a few months. Ready to get started! Then follow these tips to achieve 5K success.
Start off slowly
If you lead a sedentary lifestyle and rarely run, if at all, you aren’t going to be able to run a 5K next week. Start off slowly by walking every day for 30 minutes for four weeks. Then, for the next two weeks, run at least half of the time and walk the other half. Pretty soon, you’ll be able to run the whole 30 minutes.
Try Couch to 5K
If you need a detailed plan on how much to exercise each day, use a schedule like Couch to 5K, which includes a week-by-week plan that builds up gradually to get you ready to run a 5K. When training, don’t worry about your speed. Pace yourself and take walking breaks when necessary.
Team up with a friend
If you need the motivation to train and exercise, find a friend with a common goal. Pick a 5K race in your area that’s a few months away, and train together to run in the race. Having a friend for motivation and accountability can be a big help for beginners.
Use tech
Track your progress with the use of a fitness tracker or even a smartwatch. Though a smartwatch isn’t necessary, it can be extremely helpful to track your activity level. A smartwatch or fitness tracker can also work as a motivator, as well as keep you safe and healthy while running. The newest model in the Apple Watch series, for example, includes health and safety features like electrocardiogram (ECG) generation, fall detection, and emergency SOS. Additionally, some fitness trackers allow you to play music while you’re working out (you may need to purchase wireless headphones, which are available as over-the-ear or in-ear).
Don’t forget to stretch
To avoid injury and increase flexibility, stretch your major muscle groups after each run to cool down. Focus on your hamstrings, quadriceps, back, groin, and hips. Runners World offers these suggestions for post-run stretches.
Reward yourself
In the months leading up to the 5K race, set milestones in your training. Each time you reach a goal, reward yourself with something you enjoy – maybe a massage, a book, fancy coffee, or a new outfit.
Know the course
If possible, run the course (or at least map it out), so you can become familiar with the terrain, difficult areas, or places where you could get lost. Knowing the course will make you more confident on race day.
Don’t wear new shoes
Never wear a brand new pair of shoes on race day. Though you don’t want shoes with treads that are thin, you want to wear comfortable running shoes that are broken in and don’t cause blisters. If you buy new shoes weeks before the race, alternate wearing your old shoes with the new one. Studies have shown that doing this can decrease the possibility of running-related injuries.
Don’t stress about it
As race day approaches, don’t stress about how fast you want to run or other details. Your goal is to finish the race happy and healthy. Enlist a couple of friends to cheer you on. During the race, don’t push yourself too hard in the beginning and take walking breaks for a minute or two throughout the race, if needed. Run the first two-thirds of the race at a comfortable pace. And then if you have a goal of a particular time to finish, pick up your pace in the last third.
Five kilometers might not seem like much, but it’s a big deal for a beginner to finish a 5K. Celebrate your finish by going out with friends, taking a day off work, or doing something else you enjoy. Next thing you know, you’ll be training for a half-marathon.
Dr. Stacey Naito is dedicated to helping people achieve their weight loss goals through her nutrition and exercise plans. To find out more about available programs, reach out today!
BN Labs Vegan Protein Review
In this video I review BN Labs Vegan Protein, which is a very clean, all natural plant-based protein powder. My review is unbiased, and I was only given sample packets to try for the purposes of reviewing the product. This video was shot about 3-1/2 years ago, but I still love this protein!
5 Healthy Habits Seniors Can Adopt in the New Year
Please check out this excellent article written by Karen Weeks, which covers healthy habits which seniors can adopt in 2021.
Image via Pexels
By Karen Weeks of elderwellness.net
A brand new year is ahead of us, making it the perfect time to adopt healthy habits like eating nutritiously, exercising regularly, and spending time with loved ones (whether in-person or virtually). Below, Dr. Stacey Naito offers five senior-friendly habits that can be adopted in the new year — and how seniors can go about incorporating them in their lives.
1. Eat Nutritiously
According to the Academy of Nutrition and Dietetics, seniors need adequate amounts of calcium and vitamin D, B12, dietary fiber, healthy fats, and potassium in order to lead long and healthy lives. And fortunately, seniors can get all the nutrients they need by consuming plenty of fresh leafy greens, lean meats, beans, and healthy fats like avocados and fish. Supplementation may also be necessary if calcium, B12, B6, or vitamin D levels are low.
If you’re looking for some ways to eat better this year, try buying a new cookbook or two, purchasing a grocery delivery service, or visiting your local health foods store to stock up on fresh fruits and veggies, healthy grains, and lean proteins. If you’re thinking of paying for a grocery delivery service, some of the best options for produce include Imperfect Foods, Misfits Market, and Farmbox.
2. Exercise Often
Like good nutrition, seniors need plenty of physical activity — including strength training activities, exercises for balance and flexibility, and aerobic activities such as walking, biking, swimming, or dancing. And fortunately, there are several things seniors can do to increase their physical activity in the year ahead:
-
Following along to exercise DVDs or online fitness classes.
-
Walking or biking alone or with friends (while practicing social distancing, of course).
-
Parking further away from store entrances when shopping.
-
Purchasing an elliptical machine, exercise bike, or treadmill.
-
Starting and maintaining a garden.
If you have a medical condition or you’re experiencing body aches or pains, a physical therapist can help you to select the best exercises for you. Plus, many physical therapists are offering virtual services amidst COVID-19.
3. Socialize With Loved Ones
Socializing is tough in the age of the coronavirus, but it isn’t impossible! With senior-friendly video chat software, online multiplayer games and apps, and safe in-person gatherings (like outdoor activities and walks with loved ones), seniors can safely spend more time with their friends and family members in the new year. Regular socialization keeps seniors physically, mentally, and emotionally well — and reduces their risk of cognitive decline and depression.
4. Keep the Mind Sharp
Speaking of cognitive decline, seniors should also make time for brain games and activities in the new year. Brain games keep the mind young and healthy, fight boredom, and improve overall mental well-being. A few brain training activities for seniors include:
-
Jigsaw puzzles, crosswords, and word finds.
-
Classes on cooking, foreign languages, dance, or music.
-
Arts and crafts like knitting, scrapbooking, and upcycling.
-
Reading, coloring, and drawing.
5. Clean and Declutter
Clutter is harmful for a number of reasons. Not only does it create tripping hazards at home, but excess clutter often triggers anxiety, concentration issues, irritability, and even depression. So, if you’ve been feeling especially negative or depressed as of late, the new year is the perfect time to freshen up your living space by cleaning, decluttering, and letting in as much fresh air as possible. Redfin shares a checklist with some ideas for cleansing your home and creating a happier and healthier living space.
New Year, New You
It’s never too late to adopt healthier habits and take steps to improve your life, and these five tips will help you to tackle everything from changing your diet to eliminating excess clutter at home. No matter your age, the start of a new year is the perfect time to reinvent yourself and improve various areas of your life.
Looking for more health tips and advice? Visit Dr. Stacey Naito’s blog at staceynaitoblog.com.
Hit Those Fitness Apparel Holiday Sales!
Source: 123rf.com
Image ID : 40323632
Copyright : ILYA
I’ve always been a fan of online shopping, and have relied on it for many years, way before this crazy year forced us to do the bulk of our shopping online. However, it can be tricky to figure out which brands fit best, especially when it comes to fitness apparel and accessories. For this reason, I turn to tried and true brands like Under Armour which consistently manufacture quality merchandise.
Though I am willing to pay more for good quality items, who doesn’t love a sale? I know that during the holidays, major fitness brands like Under Armour tend to offer deep discounts, coupons, and promos to pump up their sales while also giving shoppers a chance to save some serious cash. But who wants to hassle with visiting each company’s site to check to see if they have holiday deals? With Slickdeals, you don’t have to do that. Slickdeals compiles information and lists all the best discounts which can be found across all major sports related brands, allowing shoppers to build the best strategy while shopping online. Just leave it to the staff editors at Slickdeals, who will make sure that active coupon codes are loaded onto the site for your convenience.
If you want to check out the awesome deals which Under Armour has, go to:
https://slickdeals.net/coupons/under-armour/
Source: 123rf.com
Image ID : 43375549
Copyright : ammentorp
What do I search for when shopping for Under Armour items? Well, I love the women’s ½ neck pullovers, and I am a huge fan of all their socks. Yes, socks. Under Armour makes the most comfortable, moisture-wicking, non-budge socks I have ever worn, and I love them. I also love Under Armour’s backpacks and duffel bags, and may still look at the sale items even though I received an Under Armour backpack as an early Christmas present. Since I love Under Armour socks so much, I might have to jump on the Women’s UA Charged Impulse Running Shoes which I just noticed are on sale. Add a coupon or promo code from Slickdeals, and I am saving major bank!
Whenever I peruse the Under Armour website, I always check out the outlet, because there are great deals to be found on there, and with coupons from Slickdeals stacked on top of the sale prices, I can be sure to find some killer deals. In fact, I just ran across a coupon code on Slickdeals which works for items in the Outlet section of the Under Armour website, so there you go! Under Armour has all kinds of sportswear for different climates and activities, and even has one pull-down menu on their website where you can search for merchandise by the type of sport you are interested in. Sports categories include:
- Basketball
- Fishing
- Golf
- Military & Tactical
- Running
- Soccer
- Softball
- Training
- Volleyball
- Yoga & Studio
You can see from the sports categories list that Under Armour has a pretty comprehensive collection of sports apparel and accessories to accommodate different sports.
Whether you are a fan of Under Armour, or a fan of another major sports apparel and accessories brand, make the online shopping experience much easier by checking out Slickdeals. You’ll find excellent deals there which will make your wallet very happy!
https://slickdeals.net/coupons/under-armour/
Diet Myths = Diet Lies
I wrote the following article in 2013, and it was published on RXGirl.com
Source: 123rf
Image ID : 68123600
Copyright : Nipon Temsakun
MYTH: You should avoid eating fat.
FACT: Despite the fact that fat carries more than twice the amount of calories per gram when compared with carbohydrates and protein, fat takes longer to empty from the stomach and thus keeps you feeling fuller for a longer period of time. Fat also adds flavor to foods and heightens the dining experience. In addition, you must consume some fat in order to maintain proper cellular health. Omega fatty acids, monounsaturated and polyunsaturated fats, all of which are healthy forms of dietary fat, actually lower LDL cholesterols in the blood.
MYTH: Healthy foods are more expensive.
FACT: Many unprocessed foods such as grains, fresh vegetables and fruit are extremely cheap. Think about it. You can purchase a five pound bag of potatoes for a couple of dollars, or you can buy a bag of potato chips for $3.49 or more. And I don’t need to tell you that the bag of potatoes will provide sound nutrition and far more food bulk than the chips. I am not a big fan of certain natural food markets because they are grossly overpriced, so I visit other markets which have very reasonable prices on their unprocessed foods. Processed and fast foods may be more convenient, but they are more costly over time, especially if you eat them frequently.
MYTH: Late night meals will make you fat.
FACT: Your body doesn’t process food differently once the sun comes down. The problem that many people have is that they restrict their caloric intake too much during the day, usually by skipping meals. By the time they get home from a busy day, they are starving, and will eat an excessive amount of calories to satisfy their hunger. Another issue is the mindless munching on snack foods which people often do while watching TV or sitting at the computer.
As long as you eat a reasonably sized, healthy meal, nighttime eating shouldn’t result in weight gain.
MYTH: You can eat any foods you want as long as you do it in moderation.
FACT: It’s okay to indulge in a calorie dense or unhealthy food item once in a while, but if you make it a regular practice to eat junk foods every day, you are doing your body and your health a huge disservice. Trust me, a chiseled physique can never be built on a pizza diet (I know, wishful thinking, right?). Your body requires high quality protein, healthy fats, and unprocessed or minimally processed carbohydrates to function optimally and to support a healthy metabolism.
MYTH: Skipping meals is a good way to lose weight.
FACT: Spacing your meals throughout the day will keep your metabolism running in high gear. It is true that breakfast is an important meal because it provides essential nourishment, regulates mood and energy levels and boosts mental clarity. People who skip meals are notorious for eating excessive amounts of food when they actually do eat, and those meals are usually unhealthy and of poor nutritional value. If you are prone to skipping meals, try keeping a food journal to monitor your meal consumption throughout the day.
MYTH: Carbohydrates will make you fat.
The truth is, carbohydrates are usually consumed in excess by many people. What this does is cause a sharp increase in blood glucose, which triggers insulin release so that the glucose can be converted to glycogen for storage in the liver and muscles. Only a certain amount of this glycogen can be stored, with the excess being stored as body fat. Once the blood glucose level falls below normal, carbohydrate cravings are triggered which many individuals succumb to.
When you cut carbohydrate intake, you will experience a rapid weight loss initially as the body drains glycogen stores for energy. What also occurs is that water is released as the glycogen is utilized, resulting in weight loss from the increased urination which results. But after about two weeks, the increased urination ends, and along with it, the rapid weight loss.
