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What Do You Bring To The Table? Know Your Worth

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Original post can be found at

http://www.rxmuscle.com/blogs/the-business-fitness-modeling-and-showbiz/11909-what-do-you-bring-to-the-table-know-your-worth.html

Last month I wrote an article in which I discussed different levels of athlete sponsorship and the tendency of some sports supplement and fitness related companies to use athletes as unpaid salespeople under the guise of being sponsored. This month I am flipping to the other side and discussing athlete value, i.e., what the athlete SHOULD be bringing to the table in terms of marketability, knowledge, and salesmanship when approached for a sponsorship. Both the company and the athlete should have something to offer the other party so that the relationship is a healthy symbiosis which promotes both parties. Essentially, when an athlete and a company work together, they should be working as a TEAM so that everyone can benefit from the union, but this doesn’t always occur.

In some cases, athletes will work tirelessly to promote a brand for little or no compensation, while in others, supplement and fitness related companies put their energies into an athlete, believing that the athlete will enhance the brand, only to have an athlete take advantage and become extremely lazy and neglect his/her end of the deal. While there are athletes out there who have tremendous value and who have built laudable reputations through inspiring articles, e-books, and client transformations, there are countless more who have an exaggerated sense of self-entitlement and who believe that simply because they graced the stage once or twice, they deserve to have everything handed to them for free.

If you are new to competing or to the fitness world in general, you need to be aware that it takes time to build your own brand and to find your place in the industry. Perhaps the best thing you can do at this point is to assess your value and what you truly bring to the table. Companies which are looking for brand ambassadors want someone with a following and a unique presence or message which is congruent with their brand philosophy, so if you aren’t there yet, you had better start working on building your own value.

Let’s start with physical appearance. Those who are successful in the bodybuilding and fitness industry have great physiques which they continue to improve upon over time. Individuals who maintain a relatively consistent weight and conditioning level throughout the year tend to fare best as well since they are close to shoot/contest ready almost all the time. Some of the top signed sponsored athletes are also some of the best looking people on the planet! I’m not saying that you have to have movie star good looks to land sponsorships, but it certainly doesn’t hurt. This is when you need to be VERY realistic about yourself and what you bring into the mix. You should be blessed with good looks or a distinctive, appealing look, or at the very least be photogenic if you expect to land a sponsorship with one of the bigger supplement companies.

Perhaps you are just average looking, or have a face only a mother could love, but you ooze sex appeal and charisma. If you are blessed enough to have such an energetic pull on people, this could work in your favor during booth appearances and videos, and increase interest in the brand you are representing. You are also far more likely to get picked up by a company if you have an enthusiastic and positive attitude. In keeping with this, you should only work with companies which sell products you truly believe in and like, because your enthusiasm for the products will come through naturally as you promote them.

Another valuable trait which increases an athlete’s value is integrity. People who do well in the fitness and bodybuilding industry and who have longevity within it tend to be truthful, sincere, and have strong values. You must have a strong backbone to survive in this highly saturated and fickle industry, and that only comes with knowing who you are and honoring your personal beliefs. If you sell out and take shortcuts, you run the risk of having a very short-lived career.

One of the most powerful ways to connect with your core audience is to show your human side and share stories which allow your followers to relate to you. It doesn’t matter if you show your own body transformations or those of your clients, as long as followers can see a before photo which they can relate to and an after photo which inspires them to take action. Such inspiration becomes even more powerful when you offer to help followers to reach their fitness and wellness goals. People begin to believe in YOU, and that can give you the leverage you need to promote a product line for a brand you represent.

If you have experience and education in fitness, nutrition, business, advertising, medicine, physical therapy, massage, or any other field which may be relatable to your journey in fitness and to the people who follow you, it’s a good idea to fortify such knowledge by becoming an authority. You can do this by creating videos, blog posts and books which showcase your knowledge. This can make you especially valuable to supplement and fitness companies which are considering bringing you on board because you can offer your knowledge as part of the deal which you negotiate with them.

Many companies assess the popularity and reach of an athlete through social media numbers, a tactic which can edge many athletes out of the running for top sponsorship spots if numbers are all they care about. Some athletes have purchased followers or promoted their profiles by paying for them, which has worked in their favor when securing sponsorships, but I don’t recommend this route since many of those paid followers won’t buy products which the athlete promotes. Then there are athletes who desperately want to work in the industry and obtain sponsorships, but have built their following solely on sexy half-naked photos of themselves. These athletes (mostly women) have resorted to using their social media channels solely as a means to post scantily clad selfies which ostensibly generate a ton of likes from the opposite sex. Every athlete who lowers his/her standards to this point where the only value generated is from smutty photos is sure to find that there is no legacy to speak of as time goes on and looks fade.

Even if you build your value and show consistently that you have a strong work ethic, you must continue to meet your end of the bargain. Sometimes companies will give you product as a trial run to see what you will do with respect to adding value to the brand. Some athletes will ramp up slowly, while others will jump right in with social media posts and will do all they can to promote a product. I have also seen some athletes start out as strong cheerleaders for a product, only to fizzle out because they lack self-discipline and consistency. Of course this can also occur on the company’s end, so it behooves both the athlete and the company to check in with each other regularly to make sure that everyone is happy.

Paleo Meal Plans For Women – The Fat Loss Cure?

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Original post can be found at:

http://sportsnutritionsupplementguide.com/eating-plans/paleo/item/1413-paleo-meal-plans-for-women-the-fat-loss-cure#.VGqZY_nF-K0
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Apparently the cave dwellers of the Stone Age knew a thing or two about nutrition, because modern nutrition experts have developed a new craze with the Paleo diet, purporting a myriad of health benefits such as fat loss and a boost in energy. However, though some individuals have reported increased energy while on a Paleo plan, many others have reported a slump in energy levels. For this reason, I want to remind readers that it is essential to determine what works for YOUR body. Paleo may work wonders for you, or it may be a turn in the wrong direction too.

For those of you who are unclear on what defines a Paleo meal diet, let’s look at what food items are allowed on this meal plan: meat, poultry, seafood, eggs, vegetables, fruit, nuts, and seeds. Foods which are banned from Paleo plans are: grains, legumes, refined sugar, artificial sweeteners, processed foods, dairy. Here is a more detailed breakdown of the Paleo philosophy:

About one-quarter to one-third of the calories you ingest daily will come from protein sources, all of which are from animal sources.
Carbohydrate sources consist of vegetables and fruits and comprise about 40% of your daily caloric intake.
Fat intake is relatively high, consisting of monounsaturated and polyunsaturated fats and Omega-3 fatty acids.
Paleo plans are low in sodium and high in potassium due to the whole food sources which are allowed.
Benefits of Paleo
Some people may notice a marked improvement in digestion after implementing a Paleo meal plan, which can be explained in part by the large amounts of fiber delivered with this dietary approach. Those who are gluten sensitive or intolerant usually notice a pronounced improvement in gut health after going the Paleo route, since irritating and inflammatory grains are eliminated from the diet.

Since blood glucose levels remain relatively stable due to the low glycemic index of foods ingested in Paleo plans, people may notice mood stabilization, a decrease in food cravings, and better focus and concentration. Another benefit which Paleo diets can confer is weight loss. I have heard of people suddenly dropping those last five or ten pounds rather quickly after following a Paleo plan, so Paleo can be a godsend for those who are at their wit’s end about trying to lose weight.

Negative Aspects of Paleo
If you’re passionate about remaining a vegetarian, you can forget about going Paleo, since it relies heavily on animal protein sources. With so much meat in the plan, some individuals cannot tolerate the high amounts of protein. Others cannot tolerate the sudden massive intake of dietary fat, and develop increased gut permeability, which is ironic since many people who switch to Paleo plans are trying to find a way to heal a leaky gut. Digestive upset which surfaces while on a Paleo diet may also be a result of consuming the excessive supplements which are required to ensure optimal nutrition while on a Paleo plan.

Paleo plans do not guarantee relief from food intolerance either, since foods considered Paleo safe, such as beef or walnuts, can trigger massive inflammation in the gut. The solution is to either get a food tolerance test from your physician’s office, or eliminate foods one by one until your symptoms disappear. However, the problem with food elimination while on a Paleo plan is that you are already quite restricted on the foods which you are allowed to eat. Another problem with the limited number of foods allowed on Paleo plans is that macro and micro nutrients are often inadequate. Some women simply cannot consume the massive amounts of protein which are required on the plan, and caloric needs are often not met because the caloric densities of the staple foods on a Paleo plan are rather low. In addition, the body’s daily requirements for vitamins and minerals is often not fully met, making it necessary to take many supplements to compensate for the nutrient deficit.

I have also noticed that a fair percentage of women (and men too, for that matter) do not function well on extremely low carbohydrate diets. These women would fare better on a Paleo plan which allowed some root vegetables such as potatoes for starchy carbs, or on a non-Paleo plan which incorporated grains.

The Verdict
After all is said and done, the Paleo approach is restrictive, and in my humble opinion, not sustainable for the long term. As one who has followed restrictive non-Paleo contest prep plans, I can honestly say I had more variety with some of them than what I have seen with Paleo plans. I believe that a Paleo diet can be an excellent short-term way to jump start weight loss, especially for someone whose weight loss efforts have stalled.

Don’t Bully Your Coach

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personal-training-clientBefore I dive into this topic, I want to make sure that everyone understands that this is meant to be general, and is not directed at anyone in particular. But because I have had numerous conversations with other coaches and trainers recently who have described behavior in their clients which I find unacceptable, I thought this was a good topic to cover in my blog.

First of all, when you hire a coach or trainer, you are hiring that person for his or her knowledge, education and experience. When you challenge fee schedules that are in place, and expect the coach to give you bargain basement pricing just because you are short on funds, or because you don’t see why you should pay that much for someone else’s time, it is insulting to the coach. In addition, coaches and trainers are trying to run businesses and have expenses which need to be covered. I recently saw a quote on Instagram which I loved: “If you think a professional is expensive, wait until you hire an amateur.” Please keep this in mind when you are selecting a coach, and have respect for what they offer.

If a coach is designing a customized plan for you, do not expect the plan to be ready within minutes. It takes time to create a customized plan for a client, so please be patient. Once you get your plan, please do not ask incessant questions, especially if they are presented in the middle of the night. Since I am a physician, I understand what it means to be on call all the time, but I will not put up with a 2 am text asking me whether it’s okay to substitute swing lunges with seated leg curls!

Another sure way to aggravate your coach is to be non-compliant, whiny, and intent on changing every aspect of a well designed plan. Why even hire a professional to help you if you are dead set on being a person who uses the word CAN’T all the time? If you trust, admire and respect your coach, then let your coach work his or her magic and help you to reach your goals. Otherwise, you are wasting both your time and energy and those of your coach. Allow your coach to guide you and be your motivator, and speak up if you are faltering in your efforts or if your self-confidence is flagging. Let your coach be truly that: a coach.

How To Succeed With Your Fitness Goals

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For those of us who are in the fitness world, especially those of us who compete, there is so much structure to our regimens that it is easier to keep ourselves in line. We are conditioned to keep our blinders on and stay the course with food and training. But those who are not immersed in the world of fitness and bodybuilding tend to struggle more with a regular regimen. If no specific fitness or health goal is defined, people tend to zigzag with their regimens, adding more unscheduled fun meals, more alcohol, and more missed trips to the gym.

If you are one of those people who tend to fall off track more easily, there are some guidelines which you can follow (listed below) which will help to keep you in line. More importantly, however, you need to remind yourself WHY holding yourself accountable is beneficial. When you hold yourself accountable, you stoke a fire that propels you towards your health goals. By staying on track, you develop a “can-do” attitude which extends into all areas of your life.

Do somethingHere are some tips on how to keep you on track with your eating habits and exercise plan.

1. Train with a trainer. When you work out with a trainer, you become accountable to that trainer. You need to show up and do the work!
2. Train with a friend. Similar to training with a trainer, when you and a friend agree to meet for a workout, you hold each other accountable. I always recommend setting a day and time and then prohibiting each other from cancelling, no-showing or rescheduling.
3. Prep and pack your food in advance. Prepare your day’s food the night before and store it in individual serving containers so that you can easily pack them into a bag the next morning.
4. Keep junk foods and snacks out of your kitchen. If you have tempting foods in your kitchen, you risk sabotaging your own efforts to stay on a healthy eating plan.

Remember that you can maintain focus on healthy patterns. Keep your eye on the prize!

The Bottleneck: Breaking Through From National To Pro

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Every single year I watch nationally qualified competitors duke it out onstage in hopes of finally making it through the bottleneck and achieving Pro status. Some competitors get smacked down repeatedly, yet keep hitting the national circuit for so long that they must compete against new blood, further limiting their chances. There are times when I shake my head in wonder over the outcome of a national or Pro event when individuals who clearly should have been in first callouts were neglected. I know that feeling all too well because it has happened to me a number of times. Every year the national level events get bigger, which results in even more pressure and more competition to get through that level and into the big wide world of Pro status. When a competitor finally gets pushed out of the bottle and glides into Pro waters, he or she will bask in it, enjoying the victory, but the majority of Pro competitors soon discover that becoming a Pro doesn’t mean that life will become any easier. If anything, it becomes more difficult, because the bar is set much higher.
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Those of us who compete live in a bubble. In fact, I will go as far as to say that when we escape the bottle, we end up in a fishbowl instead of open water. Please don’t interpret this to mean that I lack appreciation for being a Pro, because it is indeed a great honor. But the world at large is a vast ocean which bodybuilding leagues really don’t connect to, similar to the artificial environment which a bowl provides for a pet fish. Bodybuilding is its own world, and though I may love it, I also know that it won’t make me a superstar. Even the biggest bodybuilding legends (except for Arnold) don’t have the full global recognition which they deserve, because bodybuilding is such a niche industry. The only bodybuilders who are household names are the ones who became thespians.

I will admit that when I finally got my Pro Card (after 14 Pro qualifiers), I was relieved and ecstatic because I had finally reached a goal I had set for myself. However, I also fully realize that it wasn’t entirely up to me when or if I would ever get that card, so I always tried my best not to berate myself when I fell short of that Pro card goal. A number of competitors who have been on the national circuit for a very long time have built up a tremendous following on social media channels and have so much power and influence, yet they sell themselves short because they focus on the Pro Card chase as a singular goal. These are precious gems whose shine is only dulled by the disappointment they experience when the sport of bodybuilding edges them out of the winners’ circle.
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If you have been competing for a very long time and are getting weary from slipping in national placings or just missing that Pro card too many times, it’s time to take a good look at where your passion truly lies. If your true passion lies directly in the experience of stepping onstage, then by all means continue. However, if you are broke, exhausted, sore and dejected, and you have a true passion beyond the stage for inspiring others to reach fitness goals, then why not BREAK the bottle and swim into the wide ocean? If you build a name, a brand, and a following, you can establish a presence in the real world which will enable you to impact others in the truest sense. In addition, you might stand to make some decent money from nurturing your passion for fitness. Honestly, how much money have you made from competing? Just saying.

Ditching Chapel

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Many of you don’t know that I attended an Episcopalian school for nine years, from fourth through twelfth grade, and that part of my daily school experience included attending chapel. During chapel, we would sing hymns, recite the Lord’s Prayer (just hearing “Our Father, who art in heaven…” triggers the rest of the prayer in my well programmed brain) and listen to a daily sermon from our dean. Every year during the school’s Homecoming, we would visit St. John’s Cathedral, and though I enjoyed the beauty and majesty of the church, it was all sort of lost on me because at my core, I wasn’t an Episcopalian. Every year we observed Lent, and I agreed to give up something during that period that could be considered a vice for a child.

By the time I reached high school, I was fed up with being force fed a religion I did not practice outside of school, so I gradually began to rebel. When we were in chapel, I would refuse to sing the hymns or recite the Lord’s Prayer. By the time I was a junior, I had fallen into the occasional habit of completely ditching chapel and taking that 45 minute period to hang out in a quiet spot on campus with my best friend Diane or with my friend Shari. Though there were a couple of occasions in which we nearly got caught and spent a few tense minutes standing on toilet seats in the bathroom stalls and stifling nervous giggles, we never got caught. Diane was my best friend, soul sister, bad influence (according to her mom and mine), partner in crime and fellow bad Christian, whereas Shari was a defiant Jewish girl forced to attend a strongly Christian school. Between these two girls, I had rationalized the chapel-skipping behavior quite convincingly.

Looking back at the nine years of chapel which helped to shape me, I am actually grateful for the experience. I may not be a religious person, and I may not attend chapel or go to church, but I truly believe that the Christian environment I was exposed to gave me structure and discipline and helped me to find my way spiritually. Even when I dodged chapel, I learned a great deal about friendship. Teenagers need to challenge constraints every once in a while to help them find their own way.

Accepting The Role Of Hero

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Image by Chaz Photographics, shot July 2013 after I won my IFBB Pro Card

Image by Chaz Photographics, shot July 2013 after I won my IFBB Pro Card

Ever since I began competing in bodybuilding contests in 2009, countless doors of opportunity have opened for me, and I have walked across many thresholds since then. The opportunities set before me enabled me to accept more fully my role as an educator and motivator when I work as a physician and fitness professional. What I never factored in when I began this amazing journey was how many people I would inspire along the way, not only through my motivating words, but also through leading by example. This is why I tell people that as you go through your life, remember that you never know whom you are inspiring, especially if you are in the public eye. Every step, every decision, every failure, and every victory you make in your chosen industry is observed, even if you are a private person like I am. I truly had NO IDEA that with every contest I did in the NPC, I was impacting those who were watching me. I have come to realize more recently how much I can empower others when I strut my stuff onstage despite often being the oldest competitor up there, even in the Masters Pro lineup.

I am a go-getter, stubborn and set on finishing whatever I start. That is how I overcame anorexia at the age of 19, became a fitness professional in my 20’s, became a physician in my 30’s, and carved out a unique niche for myself in the world of medicine and wellness. Perhaps I haven’t given myself enough credit for all that I have done. When I think about all the things I have accomplished, it makes perfect sense that I have the power to transform people’s lives and inspire them. Yet when I hear people say that I am their hero, it always surprises me, and I am always so honored to be regarded in that way. Inside I am saying, “Really? Little old me?”, despite the fact that more people than ever before are sharing this information with me. I don’t take the idea of being a role model or hero lightly at all. It’s a tremendous blessing to have any positive impact on another human being’s life.

One of the coolest aspects of finding out that I have inspired clients, patients, fans and friends, is that these people become heroes themselves when they go through lifestyle overhauls. Every time I hear the excitement in a client’s voice as she becomes stronger, fitter and more confident, or I look at before and after pictures of a client transformation, I am overcome with pride. These people become MY heroes.

Slaying The Dragon aka Reaching IFBB Professional Status

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This was from 2013 Team Universe where I finally attained IFBB Pro Status...after 14 Pro qualifers, folks!

This was from 2013 Team Universe where I finally attained IFBB Pro Status…after 14 Pro qualifers, folks!

Last weekend Gary Udit’s NPC Teen, Collegiate and Master’s Nationals took place in Pittsburgh, and many top notch national competitors graced the stage in hopes of slaying the dragon and going Pro. I cheered for my friends who have been competing at the national level for far too long, eager to get through the bottleneck and finally feel the exhilaration of becoming a Pro. I felt the pain of every seasoned competitor who walked away from the event without hitting that pinnacle. I know that feeling all too well since it took me 14 tries before I finally got my Pro Card. Anyone who thinks it’s easy to get onstage over and over again and get VERY close to winning a class without earning IFBB Professional status has no idea of how much it can rend someone’s spirit. Sure, there are always more contests, but it can be very difficult to re-ignite the fire after walking off the stage with yet another “almost”.

To those of you who have been hunting down that Pro Card, especially those of you who keep getting great placings, remember WHY you compete. Remember the drive and determination which got you to compete in the first place. Think of the family members, friends, coworkers, fans and followers who believe in you and regard you as a champion no matter what. The quote which kept me going, and which keeps me going with everything I tackle in my life, is:

“FALL DOWN SEVEN TIMES, GET UP EIGHT.”

If you are a seasoned national level NPC competitor and you get smacked down again at a Pro qualifier, you will probably feel dejected and pissed off to the point of saying, “F*&% this!”. The best thing you can do after an outcome like that is to give yourself time to calm down after the blow and dust yourself off. Believe me, I have been there before. I have hidden in my hotel room post-contest, stuffing my face with contest-busting foods, feeling sorry for myself and letting loose a barrage of cuss words. So I completely understand how it feels to miss the mark.

If you choose to get back on the horse again, do it for YOURSELF, not for the judges, family, fans or whomever. If you choose NOT to get back on the horse, make sure that decision is made when you are thinking clearly. Whatever you do, don’t walk away from the competitive life with your tail between your legs! Channel your energies into other areas of your life and know that stepping onstage takes tremendous courage. And YOU DID IT.