Decreasing My Blog Posting To Once A Week

After evaluating my engagement on my blog site over the past year, as well as the amount of work which goes into scheduling blog posts, I have decided to pull down my blog post frequency to one day per week. I simply don’t have the time to put up frequent blog posts, especially when engagement keeps dropping.

In an effort to accommodate reader interest, I encourage you to make suggestions on post topics so that I will have a better sense of what people want to see here.

Thanks to all of you who have been following my blog. I truly appreciate it!

Try a New Sport to Break Fitness Plateaus

Please read my latest article for Sports Nutrition Supplement Guide!

Original post can be found at:


If you are a dedicated weightlifter, you have probably had to struggle with fitness plateaus at some point. What most lifters do when they reach a sticking point with their progress is they switch up the rep range or lifting technique in order to activate the muscles differently, but they usually won’t step outside the gym to explore other activities.

However, perhaps the best way to break through a stubborn plateau, especially if you have already tried with the weights to no avail, is to train in a sport which will address your areas of weakness in a novel way, and in many cases, produce the results you seek. Though I am a big proponent of weight training, I also promote training in other sports as a means of changing things up and challenging the body.

One of the most common laments I hear is that the shoulders often lag behind development of the back and arms. So if you have deltoid muscles which won’t respond to iron therapy no matter how you switch up your training, you might want to consider giving tennis or basketball a try. People who regularly engage in these sports tend to have some of the shapeliest shoulders and arms around, because the body mechanics which characterize them incorporate a lot of movement around the shoulder joints. If the region of your body which is lagging behind is your lower extremities, you can engage in sports such as soccer or cycling to ramp up your training efforts and shape up your legs rapidly. If team sports aren’t your thing, you could take up a martial art or boxing to improve your strength and agility while also making your physique appear more balanced.

On a personal note, I took a few flying trapeze classes last fall and was amazed at how much back recruitment occurred during those classes. Though I didn’t sign up for flying trapeze classes with a goal of widening my lats, they indeed became wider as a result of all the static hanging I did from the trapeze pole. I also noticed that after every class, I was sore in places where I never felt sore when I lifted weights. It was a great challenge for me which also enabled me to confront a mild fear of heights. I also found it challenging to refrain from shrugging my shoulders or pulling my body up as I would do during a pullup at the gym. I began to use my body in different ways, and it rewarded me with an improved back silhouette.

In essence, practicing a sport can often break people out of a weightlifting rut and force them to use their bodies differently. You can still adopt the “Gym Is Life” mentality, but by broadening your horizons, you’ll have fun in the process, improve your athletic prowess, and if you choose your sport wisely, may be rewarded with a more balanced and conditioned physique.

How To Bling Out Your Own Suit

Originally published on RxGirl on Saturday, 25 August 2012. The original post was published with white text on white background, so the only way to read it on the site is to highlight the text. To make things easier for everyone, I have copied and pasted the article here for you to read.

How to Bling Out Your Own Suit

Most of us ladies love the dazzle of crystals and sequins when seen on competition suits, but such embellishments can be pretty expensive, especially when suits are custom made and crystallized by a professional suitmaker. However, it is possible to bling out your own suit at home as long as you have a somewhat creative hand and a lot of patience. I have endured the laborious process of applying crystals by hand on three suits. Despite the fact that this was very time-consuming, it was well worth it considering the fact that I saved hundreds of dollars by crystallizing the suits myself.

You may be wondering where to purchase a plain competition suit. Good sources are eBay, Jagware, Suits You Swimwear and Chynna Dolls, or you can have a suit made by a professional suit designer (examples are Passion Fruit, CJ’s Elite, TameeMarie) and then apply the crystals yourself. Once you have your suit, you can determine what design you would like to apply on the fabric. You can get ideas from looking at competition images of ladies in suits you like, or you can go to a site like and select a clip art image. After this is done you need to make a copy of the design so that it is the appropriate size for your suit, and also make copies of the mirror image so that your suit design is symmetrical. These prints will serve as templates when you are ready to start mapping out the design. If you are very artistic, you can sketch a freehand design.

The next step in the process is determining the colors, sizes and quantities of the crystals, beads or sequins you want to purchase for your suit design. Rhinestone Depot is an excellent wholesale online site for crystals. I also like Artbeads but the prices are higher. Make sure when you place your order that you order extra materials just in case some of the crystals pop off. Generally speaking, you should only purchase flat-backed stones as they are much easier to glue onto fabric and much less likely to pop off.

There are two options available to you with Swarovski crystals when you are trying to decide how to affix the stones to your suit. Swarovski crystals come in a “Hotfix” variety which already has adhesive on the back, but you will need to purchase the application tool (which looks like a soldering iron) in order to apply the stones. The other option is to get the regular flat-backed crystals and use a fabric glue such as E6000 or Aleene’s Flexible Stretchable Fabric Glue. If you are using very small stones, you should have a pair of small angled tweezers on hand to pick up the crystals. Other supplies to have on hand are toothpicks (for setting a crystal in the exact spot where you want it and for cleaning off excess glue) and a piece of sturdy cardboard large enough to stretch out the fabric in your suit while you are working on it.

To begin the process, line up the crystals on the design which you have printed out. This will give you a familiarity with the design and also ensure that you have enough crystals to create the design. You can also place marks on the fabric with a washable marker so you have some guidelines. Put your suit on the cardboard in such a way that the fabric is completely stretched out. KEEP FABRIC STRETCHED WHILE YOU GLUE RHINESTONES AND ALLOW GLUE TO DRY! If not, the crystals will pop off.

Start at one end of the design, placing a small amount of glue on the back of the crystal and then pressing into place. For smaller crystals, you can use angled tweezers and toothpicks to move the crystals into their exact spots. It is a good idea to switch back and forth from one side to another to ensure your pattern remains symmetrical.

Peacock Suit I Blinged Out!

Most importantly, TAKE YOUR TIME! This will take HOURS and HOURS to do. Trust me, it really takes a while. When I crystallized the peacock feathers on the suit I wore in 2011 (pictured above at the IFBB North American, where I took a First Place finish in Open and Second Place in Masters), it took me a total of 38 hours to complete the work. I had no choice but to keep returning to the project over a number of sessions until it was completed. Then again, there were over 3,000 crystals, so I created quite a challenge for myself.

Once you are finished, you can celebrate your creativity and rest in the knowledge that you have a one-of-a-kind suit!

Booty-Building Superset Routine

Originally published on RxGirl on Wednesday, 15 August 2012. The original post was published with white text on white background, so the only way to read it on the site is to highlight the text. To make things easier for everyone, I have copied and pasted the article here for you to read.

Booty Building Superset Routine

NPC Pittsburgh 2012

If I had given into my natural genetic setpoint which gave me a relatively flat booty due to my Japanese ancestry, I would never have transformed my posterior into what it is today. In recent years the quest for a round butt has been one of the most highly coveted physical attributes for women. In keeping with this highly sought goal, I am providing readers with a superset routine which will create the full and curvaceous look which fills out a pair of jeans nicely and turns heads in a good way!

Make sure to move from one exercise within a superset to the next quickly, without rest. Once you have completed a superset, rest for 30 seconds then begin your next superset. Complete all sets in Superset 1, then complete all sets in Superset 2, etc.

Superset 1 –
5 sets of the following:
25 jump squats

20 stiff-legged deadlifts with dumbbells

15 stride jump crossovers How to do: Using a bench or plyo box, place one foot up on bench with that leg almost parallel to floor. Jump explosively over bench, springing off bench and landing with your other foot on the opposite side of the bench. Repeat on other side.

Superset 2 –

5 sets of the following:

15 walking dumbbell lunges

20 Butt Blaster

15 prone leg curls

Superset 3 –

4 sets of the following:

20 one-legged dumbbell deadlifts

20 one-legged cable kickbacks

Superset 4 –

20 one-legged leg press (lying on your side and pushing through your heel)

20 plie dumbbell squats holding dumbbell between legs with wide stance and squatting LOW

12 barbell good mornings

Links To All Of My RxGirl Articles!

I was honored to write 25 articles for RxGirl over the past three years!

Get The Best Skin Ever Part 1: Lifestyle Adjustments

Easy Hairstyles For The Stage

Waxing Or Threading?

Should You Do A Cleanse Or Detox?


How To Beat Down Excuses That Derail You From Your Fitness Goals

The Ultimate Competition Packing List

Celiac Disease: A Blessing In Disguise For Competitors?

Weightlifting Safely While Pregnant

Eating For Two: Nutrition For Competitors During Pregnancy

Selecting The Right Suit Cut For Your Body

Ignore The Haters!

How To Choose Your Next Show

Maintaining Focus In The Midst Of Chaos

Common Diet Myths

Hormone Roller Coaster

The links below have an issue with white text on white background and thus cannot be read unless you highlight the entire body of the article. I will also re-post every article I wrote for RxGirl in future blog posts here, so stay tuned for those posts!

Posing Essentials For NPC Figure And Bikini Divisions

Help! My Face Is Falling

Supplements Women Need

Emotional Eating

Competing On A Budget

How To Bling Out Your Own Suit

Booty-Building Superset Routine

Perfect Stage Makeup

Excusitis And How To Banish It

Links To All My articles

It has been an honor and a blessing to write articles for! I have written 44 articles between April 2011 and December 2014. Check all of them out via the links which I have provided here:

What Do You Bring To The Table? Know Your Worth

Are You A Sponsored Athlete Or An Unpaid Salesperson?

The If-It-Fits-Your-Macros Trend

Supplements You Should Be Taking Based On Your Age

Of Crossfit Boxes And Boxy Midsections

Misconceptions About The Men’s Physique Division

Creatine-Rich Foods Or Creatine Supplements?

Worth Your Weight In Salt: Why Some Dietary Salt Is Good

One Step Forward Two Steps Back: Fighting Muscle Loss As You Age

Sleep Deficit And Muscle Loss

What To Do After You Have Slayed The Dragon

How To Avoid Post-Contest Rebound

Social Media: A Double-Edged Sword

Fit For Stage: There Is A Difference

Slow Cooker Sweet Potatoes

That Ever-Elusive Pro Card

Natural Libido Enhancers

The Incredible Edible…

The Many Benefits Of Cinnamon

What Is 7-Keto?

The Importance Of Digestive Enzymes

Fenugreek Enhances Performance

Why Zinc Is So Important

Why You Should Add Curcumin To Your Diet

Should You Block Cortisol Production?

High Fructose Corn Syrup

Protein Denaturing And What It Means For You

Collagen Controversy: Is This Protein For You?

Should You Be Afraid Of Water Bottles And Cans?

What To Bring To Your First National Show Besides Your Physique

The Fledgling

To The New Model On The Block

Picture Perfect With The Ladies: How To Model With A Female

Selecting Board Shorts For The Stage

Why You Should Build A Show Strategy

Dry Skin Is Not Sexy

Shaving Basics

Ingrown Hairs – Ouch!

Taming Of The Brow

Holding Onto That Faux Bronzed Glow

How To Remove Self-Tanner After A Shoot Or Show

The Hair Issue: Getting To The Root Of The Problem

My Bio