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Clean House, Clean Mind

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No one should have to live like this!

No one should have to live like this!

The phrase which I have used for the title of this post is one I was always intrigued by, perhaps mostly due to the fact that I grew up in a household in which various areas were “clutter zones”.  This is not to say that I grew up in a messy home.  My mom was actually quite tidy and quite the neat freak.  But I never saw more than half the surface of the dining room table since the other half was covered with one foot high stacks of bank statements, other financial documents, greeting cards and letters from family.  In like fashion, about a third of our coffee table was piled with astrology guides, tv guides, and other books which my mom was reading.  Stacks of papers and magazines sat next to our living room sofa.  My mom’s bedroom had banker’s boxes instead of furniture at the foot of the bed.

I also was witness to my mom’s extensive collection of jewelry and clothing.  Though we had six closets, only one was filled with my clothing, while all the rest were jam-packed with my mother’s clothing. Some of the clothing had never been worn and had the price tags still attached.  I admit that I knew this behavior was unusual, but I did not know how pervasive such behavior was in my mom’s family until I went to Hawaii and saw that my aunts and uncles also practiced the same behavior.  Some of my relatives were so extreme in their tendency to hold onto things that they earned the label of pack rats.  In fact, when one of my uncles had a severe stroke and had to be placed in a convalescent home, my cousins discovered five-foot high stacks of newspapers throughout the house in a serpentine pattern (leaving just enough room for a person to wiggle through the house), moldy food in the refrigerator, Japanese antiques which were stuffed in a room collecting dust, and a plethora of other collectibles and junk which made it next to impossible for him to use the kitchen, toilet or sleep in his bed.

When my mom became ill and had to be placed in a convalescent home, the task of cleaning her apartment fell upon me.  The enormity of sorting through all the things my mother had collected was overwhelming, and I shut down emotionally numerous times.  I was shocked to find collectibles that had never been displayed, bank statements going as far back as the 1950’s, hundreds of pairs of earrings and shoes, about 150 handbags, etc. Suddenly it was left up to me to determine what items of my mom’s were worthy of being kept. Since these items could not be stored at the nursing home, they were stored in my garage and my closet. My mom still asks about her things and becomes angry if I tell her that we had to sell or give away many of the items she had collected over the decades.  I did my best to keep what she deemed most valuable, either monetarily speaking or in terms of sentimental value.  It always breaks my heart when I see her upset over losing her things.

Now I am trying to figure out what to do with my favorite aunt who lives in Hawaii.  She has no children and is a widow, so that means I am the one who will help her.  I am happy to do it only because my love for her is very deep.  But entering her house makes me hyperventilate. I cannot fathom why it is so important to keep 60 plastic Smurf miniatures, nor do I understand why my aunt has a collection of about 200 plastic food storage containers. My aunt’s collections are numerous and extensive. If you have ever tuned into the show “Hoarders” you would get a sense of what my aunt’s environment is like. I fail to understand why she has allowed her belongings to swallow up her living space so severely that she is unable to stretch out on her bed and can barely get to her toilet because there is so much junk in the bathroom.  The last thing I want is for that house full of things to entomb her.

This past week has been hellish, trying to come up with options for an assisted living situation which my aunt can afford. It is no easy task when I aam 3,000 miles away from her and am being asked by her to decide on what is best for her given her disabled condition and need for ongoing care.  Tough my aunt’s safety and comfort is my primary concern, I also know that I will need to organize a major cleanup of her home, all the while feeling like I am infringing on her privacy.

In October of this year I had to move from a place I had been in for over six years.  Though I have gone through my entire adult life very successfully squashing any hoarding tendencies that may be hidden in my genetic makeup, I had still acquired many things over the years, including some of my mother’s belongings which I had felt guilty about giving away or selling.  Once I was in the new place and had to sort through everything, I just said, “Enough is enough.  I don’t have to feel guilty about STUFF.”  What ended up happening was I went through one of the most spiritually cleansing purges of my life.  That is saying a lot since I go through the bulk of my belongings three to four times a year and perform regular purges.  This time, though, I truly cut out the fat from my life, and it was liberating.

No clutter...just cats!

No clutter…just cats!

When it comes to your belongings, don’t allow yourself to become encumbered by them.  Don’t hold onto feelings of guilt.  If you haven’t used something in a while and it is collecting dust, get rid of it. There is probably someone out there who will use it and will appreciate it. If there is something you haven’t used or worn because you are waiting for the right occasion, either USE IT or let it go!  I used to frequently argue with my mom about our differing philosophies about objects.  She always told me I was hard on things.  Scratches on my watches and my shoes were deemed by my mom to be marks of carelessness, when in contrast, my mom sequestered similar items in boxes and tissue paper for decades, never to be worn or used, in a static, pristine state and hidden under a bed or a drawer. I will continue to use the things I possess and will not worry about wear and tear. I will also make sure that tables and all the living areas of my house serve only their intended purposes, and that my storage areas never get to the point where they are overflowing.

If you know a hoarder, please GET HELP. http://hoardershelp.org/

Maintaining a Healthy Perspective With Contest Prep Meal Plans

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Those of us who compete are well aware of the critical importance of following specific meal plans which are designed to optimize lean muscle mass and promote fat loss.  However, these meal plans, especially during cutting phases, can be extremely restrictive.  In our quest for attaining the ideal physique for whatever division we compete in, we may find ourselves in a spiral of obsessive nose-to-the-grindstone adherence to foods we may have grown to abhor, intertwined with strong temptation to deviate from the plan and indulge in forbidden foods, only to berate ourselves afterwards for doing so.  After all, we are only human, and after weeks or months of eating clean, we may be so exasperated with daily servings of asparagus, tilapia, chicken breast, and sweet potatoes that our emotional food triggers may kick in and undermine our contest prep efforts.

With orthorexia, there is an unhealthy fixation on clean foods and one’s moods are dictated by how rigidly a clean diet is maintained.  So how is this different from what competitors do in the weeks leading up to a competition?  The mentally healthy approach is to regard food simply as fuel and to dismiss any emotional association with particular items.  I have been witness to and a participant in the fantasizing of forbidden foods in a manner akin to lustful, sexual craving.  I have heard competitors talk backstage at length about all the foods they were planning to indulge in immediately following their final visit onstage for the night.

What I find interesting about such food fixations is how they are distinguishable from anorexic behavior.  When I was 19, I battled anorexia, dropping to 85 pounds on a 5’5’’ at my lightest.  With anorexics, they have a clear and complete aversion to calorie-rich foods and have successfully turned off any interest or cravings for such items, whereas with bulimics, orthorexics and many healthy competitors in contest prep mode, coveting indulgent foods is rather commonplace.  Among all these groups, there is a propensity for obsessive and compulsive behaviors.  One may argue that such obsessions and compulsions are a vital component of contest prep and that without such tendencies a competitor will lack the focus necessary to succeed.

It seems apparent that competitors as a general rule are dangerously close to that fine line which separates a healthy relationship with food from orthorexia.  I remember quite  well how rigid I was about the food I ate when I was anorexic and even kept a daily food journal in which I wrote down the calories and fat grams of every food substance ingested.  I also recall how horrified and ashamed I was of myself when I would reluctantly consume a food I regarded as fattening.

Over 20 years later, I have a healthy relationship with food and for the most part regard it as fuel.  Yet I am immersed in the world of contest prep and like many other competitors will balk and grumble about the clean foods I must eat.  There are times when the mere thought of eating another spear of asparagus seems like the most disgusting activity in the world.  On the rare occasion that I find myself in a restaurant, I find it an alien concept to peruse a menu and actually be able to order whatever I want from any part of the menu.  There are also times during which my metabolism is in hyperdrive and I could eat almost nonstop for the duration of the day.

Here’s the thing: if I indulge in something that is not part of a contest prep meal plan, I don’t flog myself. Rather, I allow myself to enjoy the rare treat and move on.  If you find yourself wallowing in extreme anxiety and prolonged guilt over ingesting a food item which is on the banned list, beware.  This could signify the beginning of a food-related psychopathology.

Strike A Pose

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It takes a certain amount of bravery to grace the stage, clad in a minimal amount of clothing which reveals your body shape and conditioning, while standing under glaring stage lights and the scrutinizing gazes of a panel of judges.  Some of us love the exhilaration of such an experience, while others cringe at the thought.  Let’s face it, being onstage is something that won’t appeal to everyone, and that is completely acceptable.  However, it is extremely empowering to celebrate the efforts of your training and discipline by holding your frame in poses which best display your hard work.  I find myself telling people constantly that having that awareness of self engenders a spiritual metamorphosis which affects every aspect of one’s life. 

Because of this I believe that there is some utility in learning to pose.  It instills a confidence which changes your posture and your general attitude.  Think about the individuals who strike you as overflowing with self-confidence.  They walk with purpose and often have a bit of a swagger to their step.  They exude an energy which is attractive and inspiring.  You don’t even need a competitor-level physique to learn to pose in such a way that aligns the mind-muscle connection and enables you to celebrate the miracle that your body represents. 

This does not mean that I advocate boastful posing in front of the mirrors at the gym, though I find it acceptable to cast sly glances at your muscles while they are working through a challenging move.  By learning to pose, you can assess your progress if you are on a weight loss or muscle building program even if you never intend to strut your stuff onstage.

For some folks, standing in front of a mirror can be stress-inducing.  Yet it is this sort of visual feedback which can fuel your motivation and help you attain your goals more effectively.  I have patients and clients who dread taking standard front and back shots, yet when point out their strengths while also showing them how to stand and pose with confidence, they begin to experience a psychological shift.  This shift becomes more pronounced with time as their physiques begin to respond to proper nutrition and regular exercise.  I always love hearing someone say they notice muscles they didn’t think they had, or that their clothes fit differently.  I will often notice that the way patients dress and walk will slowly but surely change as they begin to accept themselves for who they are both inside and out. 

The best thing you can do for yourself is to learn how to pose and take full ownership of the abilities and strengths you possess.  So get in front of that mirror and show it what you have!

Pullovers: Old-School Magic

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(originally posted on http://www.Myotropics.com)

Ah, the pullover.  This classic exercise has deepened the chests of bodybuilders for many years and is perhaps the best move for expanding the ribcage.  But does it have any utility in shaping the physiques of those who compete in the newer divisions of men’s physique and bikini?

I regularly perform pullovers (usually dumbbell, but at times barbell) as part of my training regimen, a fact which may surprise people.  For the past eight months I have welcomed pullovers into my chest days and over that span of time have noticed a wider lat sweep, more developed rear delts, and more prominent serratus anterior fibers. Certainly if a bikini competitor like me can benefit from doing pullovers, a men’s physique athlete could only stand to benefit from such physical changes, making pullovers beneficial for the new breed of competitive athlete.

I would be remiss if I did not address the immense controversy surrounding the pullover and what muscles are involved.  Many will insist that the pectoral muscles are the primary movers in pullovers, while others may stubbornly argue that the latissimus dorsi is the main muscle recruited.  Thus I am providing a breakdown of the exercise in an effort to clear up some of the confusion.

Analysis of the Pullover Exercise

The pullover exercise recruits a number of muscles, making it an excellent movement for balancing out the upper body.  During the concentric, or upward phase of the pullover movement, the pectoralis minor is recruited during the initial phase of shoulder extension, followed by recruitment of the sternal fibers of the pectoralis major to assist in progressive extension of the shoulder.  Other muscles involved in extension of the shoulder are latissimus dorsi, teres major, posterior deltoid, infraspinatus, teres minor, and subscapularis.  Latissimus dorsi, rhomboids and teres major are also involved in scapular retraction and medial rotation of the humerus during the concentric phase.

There has been some controversy surrounding whether the pullover is primarily a chest or back exercise.  A study conducted by Marchetti and Uchida (JAppl Biomech, 2011 Nov;27(4):380-4.Epub 2011 Oct 4.) examined the activity of the pectoralis major and latissimus dorsi by means of EMG analysis during the barbell pullover exercise.  It was determined that the pectoralis major was activated to a much greater degree than the latissimus dorsi, and that the higher activation was dependent on the external force lever arm produced.

A more heated controversy surrounds the utility of the pullover movement in recruiting the serratus anterior.  During the eccentric phase of a pullover, i.e. during the phase in which the weight is being lowered overhead towards the floor, the serratus anterior, intercostal cartilage and intercostal muscles are stretched, triggering hypertrophy.  But what is the degree of recruitment of the serratus anterior?  A review of musculoskeletal anatomy reveals that the serratus anterior muscle sweeps over the lateral portions of the intercostal muscles as well as the lateral portion of the ribcage.  Serratus anterior fibers also run above the attachments of the latissimus dorsi muscle fibers on the lateral aspects of the first eight ribs.  This explains why a well developed serratus anterior contributes to the flare of the lats in a balanced competitive bodybuilder.  Another critical attachment of the serratus anterior is to the medial border of the scapula, enabling it to pull the scapula forward and tethering it to the thoracic wall, thus conferring stability to the scapula (preventing scapular winging).  However, such winging is prevented by lying supine on or across a bench as is done during a pullover.

In summary, the serratus anterior abducts, upwardly rotates and weakly elevates the scapula.  Some will argue that in a pullover movement, the serratus anterior does not contribute greatly to the movement itself, rendering the pullover almost useless in building the serratus fibers.  Others will argue that due to the stretch stimulus of the eccentric phase of the pullover, the serratus anterior is strongly activated and responds with appreciable hypertrophy.

 

Description of the Pullover Exercise

Dumbbell Pullovers:  Lie on bench or across bench (this allows a greater stretch of the ribcage) with feet firmly planted on floor.  Hold a dumbbell with both hands, with palms against the underside of the upper end of plates and thumbs crossing over one another around handle.  Lower weight behind your head, inhaling as you do so and keeping elbows slightly bent.  Then raise dumbbell so that it is directly above you, elbows straight.

Barbell Pullovers:  Lie on bench.  Extend arms above you and take an overhand grip (palms will be facing upwards) on the barbell with hands shoulder width apart and elbows straight and in line with arms.  Lower weight behind your head, inhaling as you do so.  Then raise barbell so that it is directly above you.

Generally speaking, the dumbbell version tends to afford a better stretch in the chest and ribcage, while the barbell version appears to trigger more lat recruitment.  Both versions will cause a stretch and expansion in the ribcage and serve as excellent finishing moves during chest day.

 

References

Effects of the Pullover Exercise on the Pectoralis Major and Latissimus Dorsi Muscles as Evaluated by EMG. JAppl Biomech, 2011 Nov;27(4):380-4. Marchetti, P.H. and Uchida, M.C.

 

The Drive To Grace The Stage

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This is from my 19th NPC competition…

There is truly something magical about competing onstage at NPC bodybuilding contests that defies adequate description.  People who have not been drawn into the world of competing imagine, and rightly so, that it must be intimidating to step onstage in an outfit which in many respects is similar to a set of fancy underwear, while a panel of judges assess the lines of your body and compare them to other competitors.  What often happens to competitors (and it certainly occurred with me at my first show) is that a spiritual transformation occurs which is in keeping with the physical transformation, similar to a butterfly emerging from a cocoon and spreading its wings in flight for the first time.  The countless months of adhering to a structured training regimen and meal plan are celebrated during the course of several minutes while standing under blinding stage lights.

I take pride in being disciplined enough to endure a rigorous plan which requires me to sacrifice many common pleasures such as having free time on the weekends and eating foods outside my plan. The resulting changes in my physique have made the often arduous journey completely worthwhile.  However, I understand that those who do not compete may regard such dedication as extreme.  People have asked me why I continue to compete when I have already had a number of excellent show placings.  Without getting into a lengthy discussion about my quest to attain IFBB Professional Status in the Bikini Division, I will say that each competition represents a new goal which encourages me to keep raising the bar higher.

I have spoken with countless individuals who have asked me to describe the culture of bodybuilding competitions, and many have expressed an interest in entering a contest just to see what the experience might be like.  At the very least I encourage people to attend a competition because I know that the environment can be very inspiring to behold.  Some people will venture further and ask detailed questions about what it takes to compete, how to train and prep, what suit or shorts to wear, how to tan, etc.  Though I am always excited to discover that someone might be interested in competing, I try to ferret out important personality characteristics which will either make one well suited for competing, or will completely demolish a person’s self-worth.  I realize this sounds negative, but it is reality-based and backed up by my own personal ups and downs since I began to compete.

I have seen people who decide to compete but fail to recognize the work that goes into prepping for a competition.  Those individuals invariably get quite a shock when they discover all the essential elements and expenses involved.  I continue to be amazed by people who believe they can eat and drink whatever they want, exercise minimally, then slap on a Mystic Tan and a suit or trunks they usually wear at the beach and win a show.  At the risk of dissuading some readers from competing, I am providing a list of contest prep elements and expenses which are most commonly encountered.

What Is Involved In Contest Prep?

  1. Structured training and cardio plan
  2. Structured meal plan
  3. Competition suit/trunks
  4. Competition tanning
  5. NPC Registration
  6. Show entry fee
  7. Professional makeup
  8. Professional hair styling
  9. Travel expenses (flight, hotel, rental car, gym fees)
  10.  Jewelry and shoes

As a competitor who has traveled for ten pro qualifiers, all of which are outside of the state in which I live, I am well aware of how prohibitive the combined expenses can be.

Thinking of Competing? 

For those who have not been discouraged thus far, I have three questions which will assist in determining whether or not competing is the right choice for you.

  1. Are you comfortable with being scrutinized by a panel of judges?  It can be quite distressing to stand onstage in a row with other competitors, smiling until your jaw cramps, doing half or quarter turns in unison and hoping you get moved to the middle spot.  Unless you can allow yourself to enjoy the experience for what it is and resist taking a poor show placing personally, you should refrain from competing.

However, if you can celebrate your personal accomplishments and enjoy the experience of being on par with some of the best bodies in society, you may indeed gain great pleasure from competing.

  1. Are you capable of adhering to a strict training and meal regimen?  Quite frankly, following a very strict meal plan which prohibits preferred foods and which coerces you into eating foods you can’t stand can really wear you down after a while.  But it is even more critical to follow such a regimen as you approach a competition.  This often requires you to follow the meal plan to the letter for months at a time (aside from the occasional cheat meal).  In addition, consistency with a specific training regimen also requires complete focus.  If you are the type of person who is prone to omitting training blocks for whatever reason, perhaps you are better off attending rather than competing in a show.

Those who rigidly follow a training regimen and meal plan which is designed to prime them for a specific contest consistently do relatively well.

  1. Do you enjoy being onstage or do you freeze up?  If the mere thought of being onstage with glaring stage lights oriented toward you has you hyperventilating and forgetting any posing you may have easily practiced in the privacy of your own living room, you might as well remain in the audience and watch the other competitors do their thing.

 

At the other extreme are people who look like they are having a blast onstage and exude such positive and appealing energy that they catch the interest of the judges and audience.

“But I Don’t Have Time To Work Out!”

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It always amazes me when people insist that they have no time to exercise and list one reason after another to substantiate such a claim.  I completely understand that work schedules can be extremely demanding and exhausting.  Some individuals may have the best of intentions in planning to go to the gym after work, but this can be a major feat after working long hours.  So does one give up on such a pursuit?  Absolutely not!  There are numerous ways in which one can fit exercise into a hectic daily schedule.

I work at three different office locations and am constantly battling traffic which eats up a lot of my time.  Because of this, I make sure to PLAN AHEAD and schedule my training and cardio sessions around my work schedule.  A little extra planning, along with the determination to make exercise a daily priority, can ensure that regular workouts become an integral part of one’s schedule.

 

Keep Your Car Trunk Stocked!

From personal experience, I have found that keeping my car trunk stocked with all my gym equipment and an “emergency” gym outfit is an excellent way of ensuring that I will be well-prepared for a gym visit whenever it presents itself.  Another thing that I do is if I have a workout planned after work, I make sure to drive to the gym regardless of how tired I am.  I have counseled patients and clients who make the mistake of going home after work, convincing themselves that they will go to the gym after having a meal, settling in, but what usually happens is “…oh wait, there’s that great show on television…and I have laundry to do, etc…” thus killing any chance of them gathering the motivation to trek to the gym.

 

Set Your Alarm Early.

For people who consider themselves early birds, it may be more effective to set the alarm to go off earlier in the morning to allow sufficient time to get a workout in before the workday begins.  One of the benefits of going to the gym before work is the energizing effect which exercise confers.  Another benefit is that your workout will be complete, leaving your evenings after work open for other tasks.

Some people may balk at the idea of having to trek to the gym in the morning, stating that it takes extra time to travel to and from the facility.  If this is the case, there are two options:  either wake up earlier, or exercise at home.  You can even start your day with a brisk walk or jog before eating breakfast, then get ready for work.

 

Exercise During Lunch.

A third option which one might consider is to work out during a lunch break.  Although this usually poses more time constraints than the other options, exercise during the lunch hour may be a very effective means of staying in shape, provided the workouts are intense.  If you decide to grab a quick workout at the gym, be sure to bring a bag with toiletries so that you can shower before heading back to work.  You can also try to grab a decent workout while at work with resistance bands and plyometric movements.

 

Regardless of which options you select, you should definitely be able to fit regular exercise into your busy schedule.  You can even break up your workouts into segments in which lifting is done in the morning, with cardio performed either during the lunch hour or after work.

What about incorporating exercise into your daily routine while at work? You can take the stairs instead of the elevator, stretch whenever you rise from your chair, even throw in a couple of wall sits in the office while you are waiting for something to print. It’s those little activities which can really add up during the course of a day and give you a boost of energy.