Category Weightlifting and Exercise

My Five Favorite Booty Building Exercises

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There is no doubt that we are in the Age of the Booty, with celebrities like Kim Kardashian and J Lo worshipped and admired for their rather prominent rears. The trend is completely supported by social media platforms which are replete with images of gluteal mounds which may be taut, toned, fleshy, round, enormous, or compact.

What if the butt fairy didn’t bless you with round humps, red beans and rice DID miss you, and the ravages of time have made your tush look more like a pancake than two luscious lumps? Here are my five favorite booty building moves to sculpt an admirable tush.

Hip Raises On Bench – This can be done with a weight plate or a barbell balanced across the hips. It can also be done using a Smith Machine and bench.

Another interesting variation is to perform hip raises on a leg extension machine: https://youtu.be/BrTpdpck1_c

Cable Kickbacks https://youtu.be/1CWNwSnDFCI

Plie Squats https://youtu.be/PVIuc4cL5fE

One Legged Presses On Assisted Dip Machine https://youtu.be/tTvg9AT_gbo

Butt Blaster – This can be done on a traditional Butt Blaster machine, a prone leg curl machine, or https://youtu.be/cyVRPZDDnq4
(variation: perform glute presses on mat with ankle weights or resistance band if you don’t have machine access)

My Go-To Protein: Royal Sport Ultra Clean 100 Whey

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I am not kidding when I say that Royal Sport Ltd.’s Ultra Clean 100 Whey is my staple whey protein source! It mixes quickly and thoroughly, is gluten free, and has no preservatives, no added sugars, no hydrogenated oils, and no artificial colors, dyes, or fillers. One scoop delivers 20 grams of protein in 100 calories. Oh, and then there are the flavors: Ice Cream Sandwich is my absolute favorite and has a decadent flavor which has me tricked every time into thinking that I am having a dessert! I also love the other flavors, Chocolate Cupcake, Cinnamon Bun and Vanilla Cream, and rotate through all four of the flavors during the week. If you are looking for an ultra clean whey protein which won’t cause digestive upset, definitely check out Ultra Clean 100 Whey!

https://royalsportltd.com/ultra-clean-100

Set A Contest Date And Stick To It!

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Shut up and do it

I am writing this blog post in honor of those of you who have a tendency to constantly change your proposed competition date. I am not talking about situations in which your coach advises you to select a different contest as a means to give you sufficient time to be in proper condition. Instead, I am talking about competitors (new or seasoned) who keep changing proposed contest dates for a multitude of reasons, and end up frustrating coaches, friends and family as a result. Sometimes the reason for pushing back plans to compete may be solely financial, which is understandable since competition expenses can be quite high, especially for national level amateur NPC events and international IFBB Pro events. However, some people fall into a dangerous and self-sabotaging habit of pushing contest dates back because they are anxious and afraid of stepping onstage. This fear of competing is often accompanied by self-sabotaging behavior which includes eating too many mini-cheat and full cheat meals, skipping cardio, and skipping parts of workouts or entire workouts. In my experience as a coach and trainer, I can smell this behavior from a mile away, and always get confirmation when I see progress pictures. Sometimes the competitor is so ashamed of his or her deviation from the prep program that progress pics aren’t taken and sent over to me.

I honestly wish I could completely ignite that flame of INTENTION and DRIVE which is essential for success in competing in every single one of the clients I have worked with, but unfortunately, one or two have slipped through the cracks as a result of their defeatist thoughts and behaviors. Complete focus is critical for success as a competitor. Every dip, blip, obstacle, bad day and negative thought needs to be pushed aside. Watch any competitor who has an eye on the prize at all times, and you will see someone who never gives up, who doesn’t switch from one contest to another as a goal date, and who almost moves like a machine, determined to get things done. The phrase “I CAN’T” doesn’t exist for the successful competitor.

Make a decision to stick to the plan. Don’t deviate. Quit overthinking and analyzing. Get into a groove and stick with it. Be a beast. Be a machine.

FOCUS!

Gold/Yellow Ravish Sands Competition Bikini

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I am seriously considering selling this beautiful gold/yellow Ravish Sands competition bikini. Basically, if anyone is interested, I will sell it. I still have two other suits in my current rotation and just don’t need three suits.

Though this is supposed to fit a D cup, I think a B or C cup would be better for this suit. There is dense crystallization on this suit which looks amazing onstage! I wore this onstage at two IFBB Pro Bikini events. Originally paid $500 for this beauty.

PRICE: $300

DJ Classic

Gold Nor Cal dressing room 1

Gorgeous Figure Competition Suit For Sale, Never Worn Onstage

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Christine Marsh Design FIGURE COMPETITION SUIT:

This BRAND NEW figure suit is heavily hand crystallized with clear, amethyst, green, and gold Swarovski crystals and is one of a kind. This is a blingy and gorgeous suit and the pics truly don’t do it justice! The cups will fit a full D cup and the bottoms will fit someone who wears a size zero. The original price tag is still on the suit, and sold for $1,297. This suit HAS NEVER BEEN WORN ONSTAGE and has only been tried on a few times with liners in the bottoms. It is pristine and an absolute knockout! The connectors just need to be adjusted and finished off for the lucky gal who buys this suit!

PRICE: $950

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Figure Suit Detail C

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Red CJ’s Elite Suit For Sale

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This beautiful suit gave me a lot of good luck, with a first place finish and an overall at NPC Pittsburgh and a fourth place finish at NPC Masters Nationals. This is a $1,300 suit!

As time went on I added about $150 worth of Swarovski crystals to the suit to make it pop more onstage, with the result being a dense crystal scatter. The cups will fit a full D cup and the bottoms will fit someone who wears a size zero. When I competed in this suit I was 114 to 116 lbs., 32 inch hips, 35 inch booty. However, I also currently fit in this suit, and am 121 lbs., with a 36-1/2 booty.

PRICE: $400

Iris Blue Pochette Competition Bikini For Sale

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I bought this suit at the L.A. Fit Expo, then added Swarovski Crystals. I wore this at my second Pro contest. The cups are small enough to fit a B cup, but I pushed the limit and wore it despite the fact that I am a D cup! I paid $350 for the suit and the extra crystals. This looks beautiful onstage!

PRICE: $175

Please contact me if you are interested in this beautiful suit!

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“Are You Sure You Broke It?”

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It’s amazing how much an injury to a small area can hurt like the dickens! I recently fractured my right great toe by dropping a 25 pound weight plate on it (oh, the hazards of being a gym rat…) and have been dealing with a tremendous amount of pain from the injury. I had done the exact same thing (albeit with a 10 pound weight plate) on the left great toe back in 2002 and experienced pain in my toe for a full year, so I am dreading having to endure the healing process again. Driving has become a major hassle, because pressing on the gas and brake pedals loads a pressure on the extremity which radiates to my poor broken digit. I am now limited to wearing flip flops and a couple of pairs of athletic shoes with larger toe boxes which accommodate the swelling somewhat. I say somewhat because the athletic shoes I have worn have created nasty blisters on the top of my toe, creating a completely different type of pain which is stacked upon the deep bone pain. Oh what fun.

When I shared the news that I had broken my toe, a couple of people had asked me if I knew it was broken, and one person kept yammering on about what to do to treat the fracture. I am a medical doctor who has seen more than my share of fractures, and I KNOW what a fracture looks like. What I don’t understand is how people can ask me if I know for sure, or how they can tell me I need to see a doctor for it. Rest assured, I am in excellent hands with my doctor: ME.

Here is a collage of images taken of my toe from 30 minutes post-injury to 36 hours post-injury. No X-ray will aid in the diagnosis, nor will it change the treatment course. Yes, it IS broken. This injury will definitely set me back with training and competing because I will not be able to perform plyometric exercises, treadmill work, calf work or lunges for a while. However, I will not be deterred from continuing to train around my injury, and will take this opportunity to develop a heightened awareness of pushing through the heel while performing exercises which target the glutes. Who knows, maybe this injury will be a blessing in disguise, a tool to help me round out a problem area?
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Instagram And Instant “Models”

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Every once in a while, I will stumble upon an Instagram account for an individual who clearly is NOT a model, but who has included “fitness model” in the profile description. A perusal of the user’s images almost invariably reveals NO professional images, but will have a whole slew of half-naked selfies shot in front of a bathroom mirror, or worse yet, on a bed, with a blue steel scowl or a do-ya-think-I’m-sexy pout in every single selfie that just makes me want to laugh. Just because someone WANTS to be a model doesn’t make it so, and no amount of selfies will ever generate the monetary compensation or exposure that would equate with a bona fide modeling career (unless you are Kim Kardashian). It also doesn’t count if you just so happened to have put on some fitness apparel once during a photo shoot with one of your friends who is a photographer, and struck poses which you believe to be fitness poses. Whatever you do, don’t be one of those wannabe fitness models who throws the title of fitness model around like you earned it! And stop using a ton of filters to make your images look better, then peppering them with a hundred hashtags to get more attention. All those things make you seem like a douche.

Fitness models are seen in print and online catalogs, ad campaigns, commercials, fitness expos, and are featured in magazines. The top fitness models make a very decent living doing what they do, and they work HARD for the money they make. That is why I get annoyed when I see a wannabe making false claims on social media. I have actually asked individuals who claimed to be fitness models where they were featured, only to get a flustered, cop-out response which I fully expect. There are some people out there who are photogenic and who have well-muscled, aesthetically pleasing physiques which lend promise to the possibility of a career as a fitness model, but they must prove that they possess the talent and work ethic to make it as fitness models. If you feel that you have some promise, then you can say that you are an aspiring fitness model, but don’t claim the title until you have actually worked as one.