Tag fitness

The Unmotivated Client

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lazy client

If you have been working as a trainer for a while, you know that motivating some clients can be as challenging as pulling teeth. You know the type of clients I am talking about, who moan and complain about the training regimen, who lean heavily upon the phrase “I can’t”, and who make you want to rip your hair out in frustration. You became a fitness professional partially due to your passion for fitness and partially out of a deep need to inspire others and to guide them towards reaching their fitness goals, right? So why would some people resist your efforts to help them when it should be obvious that you have created a career around getting people fit? Sometimes clients can be so highly resistant that no trainer or coach will ever be able to get through to them, but sometimes the trainer may have a hand in the breakdown in communication.

One of the biggest rifts which can occur between a trainer and a client is one in which the trainer has forgotten how to relate to the average person. While a trainer’s immersion in the world of gyms and exercise equipment is a natural outgrowth of his interest in fitness, that immersion might cause him to forget somewhere along the way that fitness newbies might not understand or be able to relate to the “gym is life” mindset. Non-fitness people are often extremely intimidated by health club or gym environments for a multitude of reasons. They may find the experience of navigating through a plethora of exercise equipment completely terrifying. They may question their ability to perform exercises with the proper degree of coordination, balance and strength. Though clients hire trainers for their expertise and their ability to motivate, some of them are so reliant on their self-defeatist thoughts, simply because the pattern is familiar, that they often sabotage the trainers’ efforts. Such clients may even hold onto the notion that asking their trainers too many questions may be embarrassing, and if the trainers aren’t very perceptive, breakdowns in communication can easily occur.

The most successful trainers and coaches understand that there is a great deal of psychology behind personal training. For every gung-ho client who is ready to give 100%, there is a client who is indecisive and non-committal. You will have the best chance of building a rewarding trainer-client relationship with the latter type of client if you make an effort to address his or her concerns. Instead of focusing solely on the physical component of training, you will become far better as a trainer if you tap into the mental and spiritual components of your client’s transformation. Another important skill which you should develop is the willingness to adapt a client’s training regimen so that it accommodates any true physical limitations. If you practice a militant approach with all of your clients without taking into account valid physical restrictions, you run the risk of not only injuring your clients, but also of losing your clients’ interest and respect. Make sure to clearly define goals with your clients which are congruent with what they hope to achieve, not what you think they want to achieve.

Working For Free

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bloggers-working-free

Have you ever completed a work project which offered no compensation except for a pat on the back? If so, did it bother you? It should have. By agreeing to slave away (pun definitely intended here) at an assignment with full awareness that you would receive absolutely no monetary compensation, you just devalued yourself.

I am not talking about volunteer work, or favors which you offer to do for a family member or friend. I am also not talking about getting your feet wet by taking on a task in an unfamiliar area so that you can gain valuable experience. I am instead referring to situations in which you are asked to provide your knowledge, expertise and service in an area in which you excel, and are coaxed into it with the promise that it’s a one-time favor, or that there will be compensation sometime in the future.

As a result of my abiding loyalty to companies, friends, family, and pets, I am the type of person who never leaves. You can count on me, and I honor my word. One of my faults is that I assume that other people are the same way, and even when I can plainly see that I am being taken advantage of, I often still hang on. This type of behavior spilled over into the world of medicine, wellness and fitness for a while, but I have recently done a 180 and have cut off all of the companies and individuals who got too much of a good thing for too long.

In one situation, one company asked me to provide professional services on a monthly basis, stating that it would be unpaid to start out with, but that compensation would be given after a few months. Next thing I knew, I had provided those services free of charge for eighteen months! When I fired a warning shot, essentially stating that I no longer wanted to work for free, the company responded by inferring that the “exposure” I was receiving from them was payment enough. The funny thing is, I didn’t need the exposure, nor was this company in a position to help me. I merely agreed to the arrangement as a temporary favor to them, sort of a good faith move. All it ended up doing was getting me stuck in a monthly obligation which I got zero benefit from doing.

I am not trying to toot my horn, but time is money, and because I hold two degrees, am a board certified physician and have worked in the fitness industry for three decades, I have value which deserves proper compensation. Would you like to work for free, especially if it is in an area in which you have expertise? Let’s face it, we all need to find a way to bring money in. We have skills, we have knowledge, and we deserve to get a financial return for services rendered in our chosen work environment.

As a result of my decision to rid myself of any unpaid assignments or other elements in my life which were eroding my sense of self-worth, I finally severed the ties with the company I mentioned above. Though I used very professional and polite language, it felt so good to tell them that I was done being an indentured servant. No longer did I have to put their assignments in my calendar, or resent the fact that each one of those assignments chewed up a good hour or two of my time.

If you are the type of person who has a tendency to take on more than your schedule can handle, perhaps it’s time to evaluate your obligations and see if any of them are a threat to your self-worth. If they are unpaid, uncontracted, require your skills in an area in which you are considered an expert, and are contributing to a decline in your quality of life because they are a time burden, then you should consider dropping those obligations.

Eating Clean Makes All The Difference

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This abdominal definition truly comes from eating clean 98% of the time. There are no tricks to this. I also train abs only one day per week and keep my routine down to about 7 minutes.

This abdominal definition truly comes from eating clean 98% of the time. There are no tricks to this. I also train abs only one day per week and keep my routine down to about 7 minutes.

Last week a guy at the gym approached me and asked me a question I hear frequently, which was “What exercises would you recommend for me to get six-pack abs?”. My response didn’t have anything to do with specific abdominal exercises, but centered around nutrition. I asked the guy what his diet was like, and he revealed that he was of Italian descent and just HAD to have pasta several times per week. He also admitted that he spent many of his evenings drinking an appreciable amount of alcohol. So I told him that his eating and drinking habits guaranteed that he would never see a washboard across his midsection, no matter how many crunches or planks he did. He was so intent on finding a way to get a toned midsection without changing his eating habits that he repeated his question a second time, which made me shake my head and wish him luck as I walked away.

If you are committed to getting a lean midriff, you MUST change your eating habits! You simply cannot have your cake and eat it too when it comes to coaxing those lovely abdominal lines and cross cuts out of hiding. Don’t kid yourself into thinking that you can somehow get a quick fix by doing a cleanse to repair the damage of a poor diet, or that you can perform a plethora of abdominal moves to somehow melt all the fat that is sitting around your waist. The only effective way to etch those abs is to consume whole foods with minimal to no processing, such as lean meats, grains such as quinoa, rice, and oats, fresh vegetables, fruits, nuts, and eggs. If you are worried that these foods lack the flavor you crave from consuming processed foods, check out the various seasonings, flavored mustards, hot sauces, and other condiments which can add a new dimension to your food.

Once you make the switch to a healthy food regimen, you will probably notice a lot of subtle changes in your overall well-being, such as more energy and clearer skin. After a while, you might even notice your abs peeking out!

Hold Yourself Accountable (repost)

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do not give up

I posted this a couple of years ago, but felt it was a good idea to repost, so here you go:

It can be very difficult to stay on track with a structured meal plan or training regimen. Heck, I have even heard people talk about how difficult it is to remember to take daily supplements or to floss regularly. The parent inside of each of us often struggles to keep everything in line so that guilt doesn’t set in. When we fall off track, it can be very easy to rationalize the errant behavior, reasoning that perhaps we needed the extra carbs or needed to take a day off training after all.

For those of us who are in the fitness world, especially those 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.

Here 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!

Why Bikinis Are So Threatening To Women

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black bikinia

Men have it pretty easy when it comes to pool and beach attire. All they have to do is throw on a pair of swim trunks or board shorts, and they can hide underdeveloped quads or a case of no-ass-at-all without too much effort. Yes, men must display their chests and backs, but at least they don’t have to expose a wide expanse of skin during the summer.

It’s a completely different story with women. A standard bikini covers the strategic parts of a woman and, barring a wardrobe malfunction from a rogue wave or bold body movement, honors the rules of public decency. There are other bikinis, known as micro bikinis (they are also often referred to as dental floss bikinis), which leave very little to the imagination, and which only the most daring of women tend to wear. But let’s get back to the standard bikini, shall we?

A bikini still reveals everything about a woman’s shape, so she can’t hide any flaws. Unlike swim trunks which are loose enough to cover the groin, butt and thighs, a bikini nestles into all of a woman’s nooks and crannies and puts her entire body on full display. No wonder men are fans of bikini season! As if that isn’t enough, modern society has shamed women’s bodies for many decades and has enforced an ideal bikini body type which is intimidating to say the least. How many women can boast physiques which rival those of Sports Illustrated swimsuit models? That’s a lot of pressure. As a response to the newer perspective on women’s body image, Sports Illustrated boldly featured a plus size model on their 2016 Swimsuit issue, which ostensibly created controversy.

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2016 SI Swimsuit

I understand the threat of wearing a bikini, because it doesn’t hide extra winter fluff, pregnancy battle scars, or lack of exercise. But I honestly don’t think a woman should EVER feel ashamed of her body, whether she is in shape or not. There are so many flattering suit cuts available these days that women of all shapes and sizes can find something that fits her particular proportions the best and makes her feel confident and great.

Building An Empire

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gonna build an empire

I love the fact that the notion of building one’s empire has become a trendy thing recently. In keeping with the warrior mentality which has spread like a brush fire among ambitious, talented people, I am also hard at work building an empire of my own. I regard every single day as a new brick to add to the foundation of that empire, and I am bound and determined to reach all the goals I have placed in front of me.

The limiting factor in my empire building efforts is my skill set in marketing and branding. While social media platforms have made it easier than ever before to market products or services for free, I still get overwhelmed with all the elements which go into a successful marketing campaign. Branding is even more challenging for a hybrid like me who is much harder to define and who has a relatively diverse potential audience.

my passion

Nevertheless, all of the things I am passionate about, coupled with my fierce drive to leave a lasting and positive impression on the world, keep me focused and moving forward. There are times when I feel like I am trudging in mud, because I might not know the technical aspects of putting a banner ad together, or how to add a sound byte to one of my websites, but it’s all a learning process for me, and it definitely keeps me on my toes!

I am

Vegan Protein Options

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I am an unapologetic omnivore and would miss animal protein too much to ever cut it out of my meal regimen. However, I understand and respect the fact that other people may choose to avoid meat. Though it can be a challenge to consume sufficient protein if you’re vegetarian or vegan, it can be done, even if you compete in bodybuilding contests or other sports.

Daily protein intake for the average individual should be around 0.8 gram of protein per kilogram of body weight, but I recommend a MUCH higher intake for weightlifters. For example, though I am 116 pounds, I typically consume anywhere from 120 to 170 grams of protein per day, spread out over 5 to 7 small meals. If I were vegan, though, I would consume one or two additional meals per day to ensure that I got enough protein in my system to maintain muscle mass.

Vegans and vegetarians need to be careful with their consumption of nuts and seeds, because they have a high caloric density and are packed with fat. Another challenge is the fact that plant protein sources are notorious for being incomplete proteins, which means that they don’t provide all the amino acids the body needs to function. Soy is a main source of complete plant protein which I never recommend (exceptions are tofu and tempeh), and I advise my patients and clients to avoid soy protein powder, soy milk, and other soy based products like the plague for a multitude of reasons. That leaves grains like quinoa and amaranth on the very small list of complete plant proteins which I recommend to vegetarians and vegans.

A certain amount of creativity must exist in the diet of a vegetarian or vegan in order to ensure that all the amino acids the body needs are eaten. What I mean by this is that protein sources should be combined so that whichever amino acids are absent in one protein source will be provided by another. In general, grains, seeds or nuts can be paired with legumes to form complete proteins. One great example is nut butter on bread. Another great option is brown rice and chick peas.

Below is a list of the best vegan protein sources.

Tofu

Tempeh

Soybeans

Lentils

Pinto, kidney, or black beans

Garbanzo beans

Quinoa

Almonds

Cashews

Walnuts

Peanuts

Sesame seeds

Avocado

Broccoli

Spinach

Kale

Sweet potatoes

Veggie burger

Veggie sausage

Draped In Gold…Ravish Sands Competition Suit MUST SELL

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I love this GORGEOUS Ravish Sands suit, but it really needs to go, as it is a reminder for me of what I have decided to let go of, i.e., the world of competing. This is a custom made suit, and is perfect for the NPC or IFBB Bikini competitor who wants to be a golden goddess! The base of the suit is a hologram yellow, and the top and the front of the bottoms are heavily crystallized with Swarovski crystals. The gold and rhinestone chain connectors are flirty and sexy, and gently drape around and under the hips.

I paid $500 to have this suit made, and wore it on the IFBB Pro stage at two events in 2014. The suit is in fantastic condition, with no missing crystals or signs of wear, and there is only a minimal amount of staining on the inside of the suit from competition spray tan.

This suit will fit a 34 to 36 C or D cup, and the bottoms will fit a 34 to 35 inch hip. For reference, I am 5’5″, and I competed in this suit at 119 lbs., with 34-24-34 dimensions.

I am now willing to let go of this suit for $165 which includes shipping.

Please message me at stacey@staceynaito.com if you are interested. Serious inquiries only. I really want this beautiful suit to go to a good home!

Fitting Into Your Skinny Jeans Is ALWAYS A Victory

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IMG_20160501_083051

I have a pair of M.E.K. denim jeans in size 24 which I wasn’t able to wear for about 3 years due to my booty and leg building workouts and a battle with water retention issues in my midsection. I came very close to getting rid of them, since I could only fit into my 25’s all this time. Then a few weeks ago, I put on my 25’s and they were hanging on me, so I decided to give the 24’s a try.

TA-DA, they fit!

Fitting into Skinny Jeans

I was pretty happy when I could pull the 24’s over my butt, and when I was able to button them up without tugging, jumping up and down, or lying on the floor, I was ecstatic. I know that my hips look very narrow in the pic I posted, but it’s truly just the angle of the image. My hips measure about 33 inches (they were 34 inches for all of 2015), but every part of me has shrunken down, gotten leaner and more compact. The fact that a pair of jeans which I thought would only take up space in my armoire finally fit again made me almost giddy. I don’t feel “too skinny”, and at 115 pounds, I know for a fact that’s not true. I no longer feel like I want to pack on a bunch of muscle to build up my quads and glutes. I would rather let the natural ectomorphic tendencies of my body to take over a bit now. Since my body is doing it without me trying, why fight it?

It’s such an extraordinary feeling when you fit into your “skinny” jeans, isn’t it?