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The Power of Rivalry in the Gym

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I fully admit to having a “Type A” personality and consider it more of a blessing than a negative mark on my life, as it has motivated me to achieve many goals in my life.  This competitive streak has ostensibly colored my efforts as a national level NPC Bikini Competitor and keeps me motivated to continue stepping on stage and improving my game.  However, I have seen such a competitive drive ruin people when it becomes excessive and clouds their sense of reality, forms barriers against their social talents and pits them opposite others.

I have seen “normal” gymrats who are invested in reaching a personal best every time they train and who may engage in playful rivalries with their gym buddies, challenging each other to see who can squat the most weight or pound out the most reps.  I have also seen gymrats who become so hostile towards others that they begin to lose the filter which separates a driven individual from a boastful jerk who thinks of nothing other than constantly upstaging others.  This also occurs in the competitive arena and can cause an entire dressing room of competitors to harbor contempt towards a competitor who lacks the decency to celebrate the victories of others.  Yes, there are “sore losers” born out of competitions who become so intent on being the best that they forget the importance of conducting oneself with humility and grace.  It can be exhilarating to win, and it can also be exhilarating to know that you lifted the heaviest weight.  But to do this while bearing hatred towards others because you have to be “the best” is an exercise in social failure.

For the normal person who is making concerted efforts to improve his or her physique for personal satisfaction, bear in mind that your successes are yours to celebrate but do not give you license to be rude to others.  If your gains are appreciable, allow other people to recognize those gains and approach you with praise.  If you are a competitor, the same guidelines apply to you as well.

I know of one competitor in particular who, when praised on her physique, boasts how tremendous it is and will not stop talking about how stellar she is.  She never compliments other female competitors and will balk if she is beaten by another woman.  Whenever I see her do this I honestly feel sorry for her because she has never experienced the thrill of celebrating the victories of others.  When she enters a competition, all she cares about is winning.  I honestly don’t think she enjoys the experience of competing and as a result reinforces her skewed and self-absorbed perspective on life.

This is not to say that a bit of healthy rivalry isn’t warranted.  What always strikes me is how two competitors who always seem to be neck and neck at every contest they both enter will congratulate each other on a job well done regardless of their placings, and in such a manner that it is obvious how much mutual respect and admiration exists between them. They push each other, but in a positive and playful way.  A specific example is the healthy rivalry between Jay Cutler and Phil Heath at Olympia last year.  Jay seemed truly happy for Phil when he won the Olympia title and the mutual admiration and respect was palpable.

In summary, it is acceptable to have a bit of rivalry with your buddies and other competitors, provided you regard each other with respect.

The Beginner’s Guide to a Flat Belly!

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Many years ago I earned the nickname “Ab Queen” due to my naturally defined midsection (thanks Mom and Dad!) and  my penchant for working my abs consistently.  I realize that I am very blessed to have the genetic predisposition to defined abs but I do not take it for granted.  I also realize that for many people the abdominal region is the most problematic area from which to eradicate excess fat.  This is due in part to genetics, lack of exercise, excess cortisol release, and improper diet.   In an effort to aid those who may believe that attaining defined abs is a pipe dream, I am posting some general guidelines.

BEGINNER’S AB REGIMEN:

Diet: 

The most important thing you can do is to completely eliminate processed foods, including sugar, white flour, carbonated sodas and luncheon meats from your regular daily intake.  This alone will aid tremendously in carving up your abs and slimming down your waistline.  Try to eat 5 or 6 small meals consisting of the following in each meal:

  • Lean protein (3 to 5 ounces) – Good examples are skinless chicken breast, tuna, tilapia, salmon, orange roughy, eggs, and ground turkey breast.
  • Vegetables (1 to 2 cups) – Spinach, Romaine lettuce, kale, zucchini, red bell peppers, green beans, green peas and eggplant are excellent choices.
  • Grains (1/3 to 2/3 cup) – old fashioned oats, brown rice, quinoa, couscous, sweet potatoes and new potatoes are excellent choices.

Make sure to get adequate hydration!  This means that you should take in at least two liters of WATER (that’s right, coffee, sodas and alcohol do NOT count).

Exercises:


Perform the following exercises in order, completing the number of repetitions indicated.  You can perform 3 to 4 sets for each exercise, then move to the next exercise.

Crunches – Lie on your back on a mat with feet on floor and knees bent.  Cross your arms on your chest.  Raise your head and shoulders off floor a few inches by contracting your abdominals, then return to start.

Reverse Crunches – Lie on your back with knees bent and feet a few inches off floor.  Slowly contract abdominals while rotating pelvis up and bringing knees towards your chest.  Hold, then return to start.

Bicycle – Lie on your back hands behind head and knees lifted to a 45-degree angle.  Move legs as if pedaling on a bicycle while touching your elbow to the opposite knee as you twist back and forth.

Stability Ball Crunches – Lie on a stability ball with it positioned under your lower back.  Place hands behind head.  Contract your abdominals and lift your torso off the ball while keeping the ball stable.  Lower back down to start position.

Plank – Lie on your belly on the floor, then raise body up by resting on your forearms with shoulders directly above your elbows while also coming up on your toes (more challenging) or knees (less challenging).  Hold this position for three deep breaths and return to start.

Food Is Not The Enemy: Three Valuable Lessons I Have Learned About Dieting

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All too often children formulate emotional associations with food which extend into adulthood. Some of us might have been coerced as youngsters into consuming every morsel on our plates, while others may have developed fixations on foods which delivered a feeling of comfort in the midst of stressful times. Many times the foods which appeal to us are very closely linked to our ethnic heritages and continue to tempt us when we find ourselves at family gatherings. I am half-Japanese and consequently grew up eating glutinous white rice on a daily basis as a child. When I began omitting this substance from my diet I recall feeling guilty, as though my Japanese ancestors would never forgive me for shunning a staple food.

There is no doubt in my mind that the food associations I had formulated as a child set the stage for aberrant eating. Once I entered my late teens, I developed a pathological relationship with food which was intimately linked with the quest for perfection, and found myself inextricably trapped in guilt when eating calorie dense food items. Over the span of a few short months I developed the classic signs of anorexia nervosa, consuming a paltry amount of calories, taking laxatives and keeping a daily log of calories and fat grams consumed. Yet I was fortunate enough to overcome this disorder within a year.

I have been successful over the past two decades in maintaining a healthy relationship with food. However, there are rare occasions in which I am tempted to indulge in forbidden foods, especially during the last couple of weeks prior to a competition. In an effort to assist others in “staying the course”, I have defined three primary guidelines which have been instrumental in keeping me in line.

1. Food is fuel

A particularly insidious relationship with food is one in which eating is a mostly emotional event. One may stubbornly insist on indulging in cultural comfort foods, rationalizing that they define one’s character. Though it was challenging for me to omit sticky white rice from my diet, it became easier over time. When I allow myself this rare indulgence, my gut will rebel within minutes, thus reinforcing the message that such cultural ties are not worth the gastrointestinal insult which ensues.

Those who are involved in contest prep follow rigid meal plans which place “regular” foods on the banned list. If strong emotional ties to food exist, avoidance of forbidden foods may be a torturous undertaking. However, by regarding food simply as fuel which the body requires for optimal function, the emotional component can be virtually eliminated. I have noticed that when I am less than thrilled about consuming prepped meals consisting of asparagus, green beans, spinach, tilapia, or salmon, I simply remind myself that these foods are considered fuel and that they serve specific purposes. I also pay attention to how my body processes these foods versus how it fails to properly digest prohibited foods.

2. A little planning goes a long way

I can already hear readers grumbling about the arduous ritual of food prep because it invariably occupies a good portion of at least one day of the week. However, prepping meals ahead of time and having them stored in individual storage containers acts as an insurance policy to prevent any dietary transgressions. When I consult patients for weight management I make sure to show them my food cooler and explain to them that I travel with my food on a daily basis. I go to such an extent that I will attend dinner meetings and social events with my food in tow. People will frequently shoot odd glances in my direction, and some may even ask why I would do such a thing. These queries often take place while a calorie-laden dessert is being served and various individuals are lamenting about how said dessert will derail their efforts to shed the excess pounds they have been carrying around. However, I never have to worry about scrambling to find clean food items as long as I remain adequately prepared.

3. Listen to your body

Hunger is a primary biological drive which signals a departure from a balanced physiological state known as homeostasis and which is essential for our survival. This drive is so deeply rooted in our evolutionary history that the main regulator of hunger and satiety, the hypothalamus, is also one of the oldest portions of the brain. There also exists a potent psychosocial component to the hunger drive which may at times supersede the biological element. Thus it is important to differentiate between a pure physiological need for sustenance and a psychological one, especially when the food sources contain little nutritional value.

By tuning into one’s biological need for food and permitting the body’s natural feedback loop which signals satiety, overeating can be avoided. There is some research which has revealed a slight depletion of dopamine receptors in the brain. The very neurotransmitter which is a driving force of hunger and which generates a mild euphoric feeling during meals is hence depleted during binges, and has also been found to be depleted in obese individuals. This engenders a vicious cycle in which one needs more food over time to generate the same feeling of euphoria.

Most people have experienced the physical discomfort which comes with consuming excessive portions of food, but consider what physical symptoms may manifest after such a session:

  • Nausea
  • Gas
  • Heartburn
  • Difficulty breathing
  • Sleepiness

The most prudent course of action when sitting down to a meal is to remain aware of the body’s response to the foods ingested and to discontinue the activity if there are clear signs of discomfort or pain.

Summary

Though it can be challenging to develop relatively neutral responses to foods which may have in the past evoked feelings of joy, or conversely, revulsion, such neutrality will ensure that the power remains with the individual, and not with the food items.

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!

Welcome to my Blog!

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It took two years for me to launch this, but at least it has finally come to fruition.  Please check in regularly as I will post on a myriad of topics, such as exercise, contest prep, skincare, injectable fillers, nutrition and recipes, supplementation, suit design, modeling and whatever other topics my fans suggest.  I am very receptive to feedback and welcome suggestions!