Tag goals

Eating Clean Makes All The Difference

drstaceynaito 2 Comments
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

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?

What Kind Of Body Do You Want This Summer?

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IMG_1963

Summer is almost upon us, which means that more skin-baring outfits will appear, and the pressure to look as good as possible will be greater than ever. So what do you do if you’ve been cozily hiding under a layer of winter storage fat for the last few months or years? There isn’t much time to strip that away, but it definitely IS possible to reveal a trimmer, more toned you for the warmer weather that is right around the corner.

The first and most important thing to do in order to build a body transformation strategy for the summer is to define your goals. Make sure that they fit the SMART criteria: SPECIFIC, MEASURABLE, ACHIEVABLE, RELEVANT and TIMELY. Let’s look at each aspect more closely.

SPECIFIC: The more specific you are in defining your summer transformation goals, the more likely you are to be successful in reaching them. A good specific goal could be losing body fat.

MEASURABLE: Let’s look more closely at the body fat reduction goal that I mentioned above. What if you set a goal of losing 5% of your body fat? By doing this, you have now made that goal measurable.

ACHIEVABLE: Make sure that you can actually reach the goals you put in front of you. For example, if you have an excessive amount of storage body fat, it would be unreasonable for you to try to lose 15% of body fat by the beginning of July. However, an achievable goal of 5% is much more reasonable and completely attainable.

RELEVANT: The goals you set should match up to your abilities and interests. For example, if you have been a complete couch potato for years, it would not be relevant to your lifestyle or skill set to aim to prep for an Ironman competition by July. A relevant goal that would still enable you to successfully reach a higher level of fitness would be to prep for a 5k walk/run in July.

TIMELY: In the above examples, I mentioned early July as a timeline marker. By setting a target date, you will establish a framework upon which you will build an action plan.

When I perform nutrition and fitness assessments, I always advise my clients and patients to follow the SMART acronym. Another thing I love to suggest is the development of a vision board. A vision board can be as simple as having a photo of a celebrity or other person who has the kind of physique that a client covets. In some cases, the photo may be of the client from earlier, leaner days. In either case, the photo serves as a perfect carrot to chase after. I always suggest placing the photo on a bathroom mirror or a refrigerator door. Another clever and very effective place for an inspiring photo is to use it as a computer or phone wallpaper design.

If you really want to get creative and inspired, you can create a larger vision board, either digitally or via old-school printed photos and inspiring quotes and messages. Just make sure that whatever you create, you believe 100% in what is on the board, and that you can attain it all.

“Do You Still Compete?”

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First Place Masters Bikini 35+ B Class, Team Universe, July 2013

First Place Masters Bikini 35+ B Class, Team Universe, July 2013

Whenever I hear that question now, I have mixed feelings, which range from a sense of longing for the stage, to complete relief that I have not stepped onto a bodybuilding stage for close to two years now. My short answer to the question, “Do you still compete?” is “Probably not.”

Though I competed in four Pro Bikini events, I was struggling so much with metabolic damage and perimenopause that I often think it wasn’t the best idea to jump onto the Pro stage only 4 months after I won my IFBB Pro Card. That sort of strategy might work for a twenty-something competitor who is at the top of the heap, but it didn’t work for my 47-year old body which had been beaten down physically, emotionally, and mentally. I honestly needed a break, but I pushed through, and as a result had ho-hum placings.

It has taken over three years for my body to return to a level of leanness which I feel comfortable with. I know you might assume that I was in a massive spiral with my weight and body fat, but it wasn’t THAT bad, at least not compared with many other competitors who spiral. Nevertheless, I spent over two years with excess fluff that I was not accustomed to at all, and I couldn’t stand how I looked or felt.

Here’s the breakdown of my stats throughout the years:

From age 21 through 43: Between 104-109 lbs., 11-13% body fat
2010 – Age 44: 112-113 lbs., 12% body fat
2011 – Age 45: 114 lbs., 12% body fat
2012 – Age 46: 115 lbs., 12% body fat
2013 – Age 47: FIRST HALF OF YEAR: 117 lbs., 11% body fat SECOND HALF OF YEAR: 119-126 lbs., 13-18% body fat
2014 – Age 48: 121-125 lbs., 14-18% body fat
2015 – Age 49: 119-123 lbs., 12-15% body fat
2016 – (soon to be 50): 115-119 lbs., 11-13% body fat

It has been a veritable see-saw for me over the years. I also firmly believe that I would not have gone through menopause as early as I have if it had not been for all the metabolic insults I made to my poor body as a result of competing. Since 2013, I have investigated every possible cause for the water retention issues which rather suddenly hit me. This year I have FINALLY been able to rid myself of the excess fluid around my midsection, but somehow that was at the cost of the fullness in my glutes which I had worked so tirelessly to achieve during the years in which I competed.

If you ask me what my plans are for competing, don’t be surprised if I evade the question. I realize with each passing day that competing is no longer something which I rely on to define who I am. I have paid my dues and proven my worth, and though I completely understand why people have a drive to compete, I am no longer chomping at the bit to throw on a ridiculously expensive, blingy bikini and stripper heels and put myself at the mercy of a panel of judges.

It Isn’t Just About Fitness: How Fitness Goals Impact Your Entire Life

drstaceynaito 2 Comments

My latest article for Sports Nutrition Supplement Guide is on the impact that fitness goals can have on every aspect of your life. You can see the original post via the link below, or read the article here as well.

FitnessGoals_310x250

http://sportsnutritionsupplementguide.com/inspiration-motivation/train-perform/item/1585-it-isn-t-just-about-fitness-how-fitness-goals-impact-your-entire-life

You may already be immersed in a fitness plan which enhances your physical strength and flexibility, improves performance, and keeps your physique in tip-top shape. But being physically fit confers a multitude of mental benefits which you might not be aware of. As a matter of fact, the link between physical health and mental health is so strong that people who brush off regular exercise as a time-consuming task are depriving themselves of optimal health and well-being.

Simply by engaging in 30 minutes of moderate intensity exercise 3 to 4 days per week, you can help manage or even prevent mild depression and anxiety through the release of endorphins in the brain. In addition, regular exercise increases energy levels, enabling you to power through a busy day more efficiently. Individuals who exercise regularly also tend to enjoy more restful sleep.

Those of you who hit the gym or engage in other types of physical activity several days per week may also have noticed that simply by being in an exercise environment, your worries and negative thoughts have a tendency to melt away, lending a lot of validity to the phrase “iron therapy”. The sense of community which exists within gym settings or other events (such as 5K races, mud runs, rock climbing events, and other activities) can also be a very effective means of eradicating any feelings of loneliness or isolation.

People who struggle with depression are more likely to be sedentary, and levels of GABA, serotonin, dopamine, and norepinephrine tend to be much lower than in people who work out regularly. Conversely, levels of stress hormones, such as cortisol, tend to be higher in sedentary individuals who suffer from chronic depression and anxiety. A study by the University of California San Francisco determined that women who exercised for 45 minutes over a 3-day period showed fewer signs of cellular aging compared to their inactive counterparts. Other studies have demonstrated that as little as three hours of regular exercise each week can reduce the symptoms of mild to moderate depression as effectively as pharmaceutical antidepressants.

Regular physical activity also benefits cognitive function. Researchers have discovered noticeable physical differences between the brains of people who engage in regular exercise when compared to inactive people. Several studies have found that the hippocampi in fit individuals is much larger. Why is this important? Because the hippocampus is largely responsible for spatial memory, and it is also one of the first regions in the brain to be affected by Alzheimer’s related damage. Exercise also boosts levels of growth factors in the brain which are responsible for higher cognitive functions such as concentration, attention, memory and learning.

Lastly, regular exercise boosts self-esteem and improves body image, contributing to a greater sense of well-being and confidence. Think of how exciting it is when you reach a training goal, such as increased strength or flexibility, weight loss, or a positive change in body composition.

In summary, when you train your body through regular exercise, you also boost brain health and create a greater sense of overall well-being.