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It is possible to reshape your booty!

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I never would have believed that I could have transformed my naturally less-than-bulbous half-Japanese glutes into the perky backside I have now if I had not seen the gradual metamorphosis over the last eighteen months.  I first began to notice the changes in my backside when my jeans, booty shorts and skirts all began to fit much more snugly.  Yet I wasn’t aware of how much of a change had occurred until I put on a gown I had purchased some years ago which had always made me look as if I had a moderate case of “noassatall”.  When I donned this gown, my rear end projected so deliciously that I finally realized how much my body had changed.

People constantly ask me if it is possible to combat the ravages of gravity and the aging process and perk up a saggy set of glutes.  My response is an enthusiastic and affirmative one.  So the next question is invariably, “What exercises can I do to make this happen?”  As I prepare a response to this question, I realize that many of you who are reading this may not like what I have to say.  Essentially, if you are serious about performing magic on your booty, be prepared for a lot, and I do mean a LOT, of lunges, deadlifts, deep squats and one of my personal favorites, cable kickbacks.  Better yet, stack these exercises with plyometric moves such as jump squats to really recruit this often neglected area.  Then enjoy the butt building which ensues.

Off-Season Maintenance

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I know it can be difficult to maintain clean eating during the holidays, especially with no upcoming bodybuilding shows to prep for.  I am a big believer in truly enjoying the holidays guilt-free, which means having a couple of pieces of fudge if you are so inclined, or having champagne to ring in the new year.  However, if the rest of your meals are kept clean, you should be able to survive this time of year without experiencing a catastrophic spread of the waistline.

One trick which helps is to consume a small amount of lean protein when you have a carb cheat, and eat it before the cheat.  This will slow down digestion so that the carbs aren’t stored as readily.  Another trick is to drink a glass of water before you indulge in a decadent treat.  This will help to fill you up so you consume less food afterward.  When you are aware that you will be at a function in which tempting foods will be around, make sure your meals beforehand are kept clean and that you you eat every 2-1/2 to 3 hours to ensure that you won’t be ravenous come party time.  One of the worst things you can do is skip meals beforehand in hopes that the caloric deficit will balance out the overindulgence later.  All this does is squash your metabolism and increase your chance of overeating.

On the other side of the coin I have seen competitors rein it in so tightly that they make themselves miserable by avoiding holiday treats of any kind.  This can be psychologically very dangerous because they manage to punish themselves, thus solidifying an emotional relationship with food.  I have actually seen people cry after eating something because they felt so guilty about ingesting it.  This is fodder for eating disorders.  The holidays come but once a year, so it is far better to enjoy a few little holiday treats and balance it out with healthy eating.  Happy Holidays and Happy Eating!

My favorite quotes

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“Fall down seven times, get up eight.”  – Buddhist Proverb

“Real success is finding your lifework in the work that you love.” – David McCullough

“Faith is taking the first step even when you don’t see the whole staircase.” – MLK Jr.

The first quote is one by which I live.  I have been pummeled by the twists and turns that my life has thrown me so this keeps me going.  The second quote also resonates within me, especially during a particularly pivotal time.  Only in the past few years have I truly understood the difference between doing something because of obligation and doing something because there is unwavering passion.  I absolutely love the world of fitness and wellness, and am thrilled and honored to be in a position to motivate and inspire others.  I also realize that my goals have become immense, so the third quote is one which I need to be acutely aware of as I start the new year with the attitude of a lioness released from captivity back into the wild.  We ALL have the capacity to reach beyond our fears and perceived limitations.  So let’s all get to it!

Tricks To Add Flavor To Your Food

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If you have only used salt to flavor your food in the past and now gaze upon the salt shaker with trepidation because of all you have heard about high sodium diets and heart disease, your world is about to open up dramatically.  I know of a lot of people who are downright paranoid about the smallest extra sprinkle of salt and wish I could tell them that a certain amount of sodium is actually vital to good health.  Nevertheless, this discussion will center mostly around favorite salt-free seasonings and herbs, with the occasional mention of a couple of low sodium flavorings.  In addition, I will share which spices can cut a craving for something sweet pretty effectively.

Garlic is an excellent flavoring for food, as is onion powder, both of which impart a liveliness to foods.  Fresh or powdered ginger is also an excellent flavoring and can be used in savory or sweet dishes.  Mrs. Dash is a well-known salt-free seasoning which consists of a plethora of herbs and spices.  My personal favorites for punching up the flavor of poultry and fish are cayenne pepper, white pepper, red pepper flakes, lemon pepper (both with salt and salt-free), oregano, basil, and lemon juice.  I especially love cayenne pepper when it is mixed into ground bison with garlic since it seems to tone down the gaminess of this meat.  When I make sweet potatoes, the seasonings I turn to are cinnamon, nutmeg, allspice, ginger, and cloves.  These spices in combination are so delectable you won’t miss the sugar.  Look for “apple pie spice” and “pumpkin pie spice” to get these spices already pre-mixed.

Cinnamon is also a fantastic spice to use on oatmeal and cream of wheat and will help to regulate blood sugar levels.  If you want even more of a treat in your oatmeal, you can use almond milk in place of water, then add slivered almonds or chopped nuts and fresh or dried berries to the mix while it is simmering on the stove.

Every once in a while when I am not prepping for a contest I will make brown rice with low-sodium chicken broth mixed in.  I usually use equal parts broth and water to keep the sodium content low.  The flavor which results is truly amazing!  A salt-free alternative to this is to sprinkle Mrs. Dash into the cooker and mix it in before you start it.

Happy eating!

The Secret Ingredient to Making Baked Goods Vegan

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When I first began competing in 2009 I resolved to rid my pantry of every item which had processed flour or sugar.  That meant also getting rid of the basic ingredients I would use to make banana bread.  Yet due to my love for the taste of banana bread, I quickly replaced my pantry ingredients with oat flour, barley flour, organic succanat and agave nectar.  But I could not see how to make my favorite bread without using at least some butter and a couple of eggs.

After a couple of experimental runs (which incidentally were all delicious), I began to use unsweetened applesauce and omitted eggs and butter altogether.  Once I figured out the ratio, I developed a recipe for banana bread which was moist, flavorful and completely vegan.  Yes, there is sugar and fruit in this bread, but a great deal of fat and calories are shaved off when I use this recipe.  I have since used applesauce in other baked goods with fantastic results.  So if you aren’t in contest prep mode, and you have a bit of a sweet tooth, you might want to whip up one of your favorite baked goods with applesauce and enjoy the results with minimal guilt!

Incidentally, I don’t buy Dr. Oz’s claim regarding apples.  That’s all I will say on the matter.

Why I Love Competing

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A lot of people have asked me why I compete.  After all, it’s costly, it requires extreme discipline, and when I keep missing those IFBB Pro Card slots, I admit that I get despondent.  Truth be told, I had no inkling when I stepped onstage in July 2009 for my first competition that I would become afflicted with the mad desire to continue competing.

First of all, it pushes me to improve myself, not just physically but mentally and spiritually.  It gives me a specific goal to attain every few months.  It also enables me to be in an environment in which I am surrounded by like-minded individuals who are driven, more than a little obsessive-compulsive, and passionate about inspiring others to pursue optimal fitness.  What’s more, these individuals are beautiful to look at!

The thrill of stepping onstage wearing a well-cut bikini, blingy jewelry, and having my makeup done and my hair coiffed is unbeatable.  I get to do a reveal, an unveiling of all the hard work I had put in during the weeks leading up to a competition in hopes that it will be rewarded.  I don’t necessarily need the reward or the approval of the judges, but I want it.

So say what you will about the sacrifice and the expense of competing.  Until you have stepped on that bodybuilding stage and gotten bitten by the bug, you will not fully understand the exhilaration that comes with being a competitor.  There isn’t anything I have done in my life that quite approaches that high, and I have done a lot in my life, including performing and competing in a beauty pageant and obtaining a medical degree.

Hope that clears up the confusion surrounding why I continue to compete.

Excusitis

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A few years ago I came up with a term to describe a behavior pattern which is rampant in the United States.  Excusitis is a condition which manifests in many forms.  It is seen in the woman who states that since she has had children her body will never be in shape again.  It is seen in the man who has always been overweight but who has also always had a weakness for fast food.  I have heard so many reasons (rationalizations really, and based on crooked logic) why people can’t or won’t get into shape.

Truth be told, making a decision to be fit can be challenging since it requires a person to be held accountable for unhealthy patterns and behaviors.  But it also empowers a person and makes him or her aware of the true potential within.  I know that sounds corny, but it’s true.  The first decision to be made is to be serious about getting fit.  Then, as with any goal, it is important to be specific, outlining specific fitness goals and putting a timeline in place.  Next, finding experts and resources to help along in the journey are critical.  Be wary of fad diets which promise rapid weight loss, programs which have a minimal amount of exercise, and those which consist of severe calorie restriction followed by returning to a client’s previous method of eating.

To be truly fit, there must be a mental shift which directs someone towards making lifestyle changes which will reprogram the individual and obliterate old patterns.  Over time, cravings for unhealthy foods will dissipate, and a transformation will occur in the mind as well as the body.  It’s a magical thing.