Make Your Fitness Goals Tangible With Photos!

Whenever I do initial consultations with weight management patients, I make sure to ask them what their ultimate weight loss goals are.  Invariably my patients will mention a friend or relative who has the type of physique they desire, or they will mention a time in their lives at which they considered their own bodies to be ideal for them.  At the end of the evaluation, I instruct my patients to find at least one picture of that ideal body and post it in a prominent place, either on a desk, bathroom mirror, refrigerator, or car dashboard.  The whole point is to create a visual representation of the patient’s goal so that it becomes more tangible over time.

Lori Harder

When I first began competing in 2009, I quite randomly picked a couple of images of female competitors whom I really admired, printed them, and placed them on my bathroom mirror.  I saw these images daily and was able to visualize my goal on a consistent basis.  I did not remove these images from my mirror until I moved in October of 2012, and when I did so, I moved the images to bulletin boards in our trophy room. By that time, I had collected five First Place national titles, and now regard the two competitors in those photos as peers. I had achieved my goal of attaining a level of fitness and exposure which was right in step with these ladies.

Another tip which I give to weight management patients is to take weekly progress pics so that they can monitor the subtle changes in their bodies over an interval period of time.  What they might not see from week to week can be very dramatic when they compare their baseline photos to photos taken many weeks or months later.  Over time it becomes easier to take these progress pictures.  Getting into the habit of taking photos regularly also works EXTREMELY well for people in the midst of contest prep.  I require my contest prep clients to take weekly progress pictures, which reveal subtle changes week by week and provide information which I can use in order to make changes in a prep plan. To this day I still take weekly progress pictures myself because I know the ritual keeps me on track with my goals.
peacock
In summary, there are two things you can do to visualize your goal:

1. FIND AN IMAGE OF THE BODY YOU WANT AND POST IT IN A PROMINENT PLACE.

2. TAKE WEEKLY PROGRESS PICTURES OF YOURSELF.

Visualize and make your goal materialize!

FOOTNOTE: If you are looking for a supplement which will boost fat loss, consider trying SWAT Fuel’s 9mm or 9mm+P, both of which deliver sustained energy with no jitters or crash. These thermogenic capsules were formulated with military personnel and law enforcement offers in mind, who must remain razor sharp through long vigils and who must also wield weapons which require precision aim. A case of the jitters in these individuals could be disastrous, so it is reassuring to know that 9mm and 9mm+P deliver on their promise of steady and long lasting energy. The 9mm+P formula contains an appetite suppressant which is extremely effective in halting cravings and preventing overeating. Both of these products are also excellent for anyone who wants more energy, whether it be for a workout or for work.

Competing On A Budget

Originally published on RxGirl.com on Sunday, 14 October 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.

http://www.rxmuscle.com/rx-girl-articles/6778-competing-on-a-budget.html

Figure top 5
Several weeks ago I calculated the total amount which has been spent by my sponsors and by me on all costs associated with the half dozen national qualifiers and the thirteen pro qualifiers I have competed in since 2009, and almost fell over in my chair. I am by no means blessed with disposable income so I can honestly say that my drive to compete has required a tremendous amount of financial and personal sacrifice. However, I realize that many of you prefer to keep expenses to an absolute minimum, so I offer a number of suggestions on how to meet the financial demands of competing without putting undue strain on your wallet.

1. Set a specific competition budget and stick to it. I have a separate “show fund” in which I set aside money for competitions and am well aware of what I can and cannot afford. I know competitors (and I admit I have foolishly pushed myself to the limit in the past) who have paid a show entry fee then later came to the realization that they could not afford the other expenses for the event and had to back out of it. Once a budget is set, it is important to limit oneself to the number of competitions which will keep one within budget. This can be challenging, especially when one is on a mad quest to chase a national qualification or pro status.

2. Look for a sponsor. I have had competitors ask me how to obtain sponsorship and who also lament the fact that it is exceedingly difficult to land sponsorship from a supplement company. My response to this is that sponsors can come in all forms! Here are some suggestions for potential sponsors:

Fans
Friends and family
Business associates
Fitness clothing companies
Smaller supplement companies

The trick to asking for sponsorship is to graciously ask for assistance in paying for an event. Remember that even a small amount will help. I have competed at events which have been sponsored by a number of entities, with the tan covered by one, entry fee covered by another, flight by yet another, etc.

3. Stick to nearby contests. It makes sense to compete within your geographic area if you are trying to keep costs down. If you are competing at local and regional events, make sure these events are within reasonable driving distance from where you live. National-level events are much trickier since they are fewer in number and take place in very specific areas. If your budget allows it, you may consider competing at pro-qualifiers provided 1) your budget allows it, and 2) you limit the number of pro-qualifying events you enter.

4. Stay with friends. If you are considering competing at an event which is far from where you live, consider asking friends or family who live near the venue if it is possible to stay with them.

5. Purchase a used competition suit. Many competitors will retire gently used suits and put them up for sale. This is a great way to get a suit without breaking the bank. Keep in mind that you should determine whether your body is similar to the competitor who has worn the suit, as this will greatly affect how the suit fits YOU.

6. Bling out your own suit. A competition suit encrusted with crystals can range from several hundred to thousands of dollars and can really kill a competition budget! A great option is to purchase a plain suit then purchase crystals, beads or sequins from wholesale supplier online, then apply the embellishments yourself. Please refer to my article on How To Bling Out Your Own Suit for more details on how to do this. By choosing this option you will save a considerable amount of money. In addition, you can customize your design, making your suit truly one-of-a-kind.

7. Do your own makeup. Out of the eighteen competitions I have been in, I only had my makeup professionally done four times, and that was in 2009 and 2010. Since then, I learned how to apply makeup for the stage and as a result, have saved a significant amount of money. Please refer to my article, Perfect Stage Makeup for pointers. Also make sure to PRACTICE a couple of times before the contest so that you don’t wind up with a disaster on the big day. There are plenty of great tutorial videos on YouTube which will walk you step-by-step through makeup application for a smoky eye.

Pro Bikini gals backstage
8. Do your own hair backstage. Generally speaking, you really don’t need to get too fancy with your hairstyle. For figure and bikini, either flatironing for a sleek look or adding big, soft curls will look nice onstage. Fitness, women’s physique and women’s bodybuilding may necessitate putting some hair up if you have hair that is long enough to get in the way of your routine. Make sure to use either smoothing serum for flatironed styles or hairspray for curls so that things stay in place. However, do NOT make your hair so stiff that you cannot gracefully move it off your back during your back pose.

9. Apply tanning solution yourself. This is a tough one, since I always have my tan done professionally. However, if you are truly on a tight budget, it is certainly possible to apply tanner yourself. The only limitation will be when you need to tan your back. There is a tool which you can purchase called Xen-Tan Hard To Reach Back Applicator which does a decent job of evenly depositing self-tanner on hard to reach areas if you aren’t able to find someone to help you apply your tanner. This clever device is available at a number of sites, including Neiman Marcus, Zappos, 6 PM, Amazon and Ulta. I merely chose the Ulta site because that is where I purchased mine.
http://www.ulta.com/ulta/browse/productDetail.jsp?skuId=2242675&;productId=xlsImpprod4141877&navAction=push&navCount=1&categoryId=cat90022

Make sure to apply a thin, even layer and allow to dry before applying the next layer. The number of layers you will apply will depend on your base skin tone and the brand of solution you decide to use, but you should plan on applying two to five coats of color.

As for the solutions which I consider the best for stage, I love Jan Tana High Definition Color and Liquid Sunrayz. Bronze Angel by Dream Tan is also great. Some people love Pro Tan so this brand may also work well for you. However, I personally cannot use this product as it fades immediately on me, hence my hesitation with this particular brand.

I hope these tips will enable you to compete at the shows you have your eye on! Best of luck!

The Fledgling: The Men’s Physique Division (Revised)

Originally published on mensphysique.com on Tuesday, 10 April 2012. In light of the fact that the Men’s Physique Division has now been around for four years, I have appended an extra section to the original article, but have made no changes to the body of the article which I wrote back in 2012.

http://www.rxmuscle.com/blogs/the-news-the-newest-in-mp/5364-the-fledgling.html

This weekend we are looking at only the second ever MP PRO show to hit the stage. The NPC and IFBB were quite wise to establish the Men’s Physique Division. However, it is the baby of the bunch amongst divisions (alongside Women’s Physique) and will endure growing pains for a period of time before standards are clearly defined. The newly minted IFBB Men’s Physique Pros have the opportunity to legitimize and strengthen the division not only by how they continue to condition their bodies, but also by how they conduct themselves within the IFBB and how they choose to brand themselves within the mainstream.

Every division has struggled to define standards in its early days and has also battled naysayers who have tried to undermine its rigors and distinguishing characteristics. Men’s Physique is no different. However, it is not constructive to balk at the direction in which the division is moving, or complain about which men are and are not attaining pro status. If there are suggestions which you would like to offer in order to shape or strengthen the division, make your voice heard as one filled with positive energy and enthusiasm. But don’t create friction and end up irritating the very officials who have made it possible for you to step on stage and compete.

It is true that it can be tricky to determine if one should come in leaner, beefier or softer for a show since judges from various regions may have ideals which may differ from one another. Remain consistent with what your genetics lean towards, but study the pros and see what it is about their physiques or presentation which set them apart from the rest of the competitors.

As a national level NPC Bikini Champion who has come deliciously close to attaining IFBB Pro Status at three pro-qualifiers, I understand how frustrating it can be to see competitors who may or may not deserve pro status beat you out of that spot. I have competed in the Bikini division since 2009 when the division was incepted and have seen a great deal of progression with respect to division standards. Bikini pros from 2009 look different from the 2010 pros. The pros from 2011 look different from those two groups as well. It seems the quest for a more well-muscled physique is generally more desirable in 2011 than it was in 2009. It is important to consider that the playing field has intensified significantly, and bikini competitors are training differently now than they did in 2009 when it was still a bit unclear as to what the judges were looking for.

I see the same thing happening with Men’s Physique. My belief is that 2012 will bring a higher level of conditioning to the national qualifying shows, mostly as the result of the judges having the good fortune and tough task of judging the IFBB Men’s Physique Pros. This occurred in the Bikini Division in 2010 when the IFBB Bikini Pros brought a higher level of conditioning to the stage.

The lesson here…just let the baby learn to walk and enjoy the progression.

EPILOGUE

Just as I had surmised, the Men’s Physique Division has definitely brought a higher level of conditioning to the IFBB stage. Delt caps have gotten inflated, and some Pro men have attained a degree of muscularity which has some people wondering if it’s time for them to cross over into the bodybuilding division. Here is an example of one prominent Men’s Physique Pro competitor, Sadik Hadzovic, who displays considerable growth in the delts and upper lats from 2012 to 2014:

This is Sadik Hadzovic at the 2012 Valenti Gold Cup where he took the First Place win.

This is Sadik Hadzovic at the 2012 Valenti Gold Cup where he took the First Place win.

Here's Sadik again at the 2014 Wings Of Strength where he also took a First Place win.

Here’s Sadik again at the 2014 Wings Of Strength where he also took a First Place win.

Sadik has beaten the odds and remained at the top of the Pro game for three years now, because he has made changes to his physique which have been consistent with the ebb and flow of the IFBB judging ring. I have immense respect for him and for ALL the Pros out there who represent the division and the sport with integrity and dedication.

Selecting Board Shorts For The Stage

Originally published on mensphysique.com on Sunday, 16 October 2011. The text on the original post is all messed up, but I have repaired it here.

boardshorts
http://www.rxmuscle.com/blogs/the-look-skin-attitude-attire-and-persona/4343-selecting-board-shorts-for-the-stage.html

Many men aren’t exactly gifted with the ability to determine swhat looks best on them, especially when selecting board shorts to wear up on stage with glaring lights assaulting them from every angle. Here are a few tips to selecting a great pair for your competition.

1.Make sure to pay attention to proper fit. The shorts should hit low enough in the waistline to flatter your lat spread and make your waist appear nice and tapered. The shorts should also make your rear end look nice and lifted without any excess material creating a sagging or diaper effect. Make sure you don’t go too tight though! The shorts should not ride up your crotch or make the shape of your bait and tackle highly visible! Make sure the rise in the front lies flat and does not bunch up across your lower abdomen. Also make sure the rise isn’t so low that the shorts look like they are about to fall off.

2.Blues, greens, reds and orange tones tend to look nice on stage. Avoid khaki, brown, and dull gray as they tend to look very drab under stage lights. Be careful with white as it can become severely discolored by the spray tan solution.

3.Prints are okay, but don’t go too busy! You can select shorts which have a color blocking on them, or which have a print on them, but don’t go for a very wild pattern. You want the judges to look at your physique, not at the distracting graffiti print splashed across your shorts!

4.Try to find a pair that is distinctive so that you don’t end up wearing the same board shorts as another. In fact, it is always a good idea to have an extra pair on hand at a show in case this occurs.

Why You Should Build A Show Strategy

Orignally published on mensphysique.com on Saturday, 01 October 2011

http://www.rxmuscle.com/blogs/the-life-inspiration-and-dedication/4258-why-you-should-build-a-show-strategy.html

victory TU
Perhaps you have already competed in risk-bookshelf-board-game-2one or more shows, or you are thinking of entering your first competition in men’s physique. The last thing you should do is enter a show with no forethought as to which shows might be better for you than others. If you want to get your feet wet, you may want to avoid the bigger shows right out of the gate because they can be intimidating and downright discouraging.
If you are selecting your first show, choose one that is local to you, a national qualifier, and one that is scheduled far enough out so that you have enough time to prep. I have seen many male and female competitors jump into a show at the last minute with little to no prep. If you are a seasoned competitor who always looks show ready, that’s one thing, but if you are not yet stage-worthy, you could damage your chances of placing high at future shows in the same region.

Remember that there are countless shows all over the United States throughout the year, so don’t rush into it. Plan things out and take your time. If you get a national qualification, great! But don’t rush onto that national stage just yet. The national circuit is quite different from the local and regional ones, and you could end up being a very small fish in a huge pond. This can be quite deflating, especially if you have done well at the local level. Keep in mind that the national shows gather the best of the best from all over the country (and Canada and Mexico for the North American), so don’t be surprised if your jaw drops when you see the caliber of competitors at national events.

While NPC USA and NPC Nationals are outstanding shows, they are huge shows and perhaps not the best ones to select for your national debut. If possible, ease into one of the other events. If you are in the south, consider Jr. USA. If you are near Chicago, consider Jr. Nationals. East coast residents could target Team Universe, while Canadian and Mexican citizens will have IFBB North American as their only national option.

Whichever competitions you select, make sure you bring your best physique possible onto that stage, and above all else, have fun up there!

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.

http://www.rxmuscle.com/rx-girl-articles/6311-booty-building-superset-routine.html

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!

THE ROUTINE
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

Get Revved Up For The New Year!

Golden 2015 Happy New Year Greeting Card With Sparking Spot Ligh
Every year we have the opportunity to start fresh with a brand new set of days to change our attitudes and tackle our goals. Many people start the new year with resolutions to embark on diet and fitness programs in an effort to get into the best shape of their lives, improve their health, or perhaps enter a bodybuilding contest. I am bracing myself for the influx of new gym members this month because I know they will pack my local gym, but I am also well aware of the attrition rate which also occurs each year. I applaud anyone who makes the effort to change old habits and who truly commits to a regular exercise program and clean meal plan, and believe it is important to implement supplements which can boost energy levels and hasten fat loss and weight loss efforts.

Two of my favorite fat burner supplements are SWAT Fuel’s 9mm and 9mm+P, both of which deliver sustained energy with no jitters or crash. These thermogenic capsules were formulated with military personnel and law enforcement offers in mind, who must remain razor sharp through long vigils and who must also wield weapons which require precision aim. A case of the jitters in these individuals could be disastrous, so it is reassuring to know that 9mm and 9mm+P deliver on their promise of steady and long lasting energy. The 9mm+P formula contains an appetite suppressant which is extremely effective in halting cravings and preventing overeating. Both of these products are also excellent for anyone who wants more energy, whether it be for a workout or for work.

Be sure to check out SWATFuel.com and order directly from them!

Excusitis And How To Banish It

http://www.rxmuscle.com/rx-girl-articles/5936-excusitis-and-how-to-banish-it.html

The original post was published on Tuesday, 26 June 2012 on RxGirl.com. It is difficult to read on the site, so I have copied and pasted the article here for you to read.

???????????????????????????????????????As a physician and fitness professional I constantly encounter people who suffer from something I like to call “excusitis”. It is not uncommon for a patient to lament over her excess weight, using the fact that she has had children as an excuse for refusing to take charge over her life. Another common scenario is the man who is just entering middle age and is despondent over his growing belly, yet has no intention of giving up his preference for daily treks to fast food establishments. The list goes on and on, but every rationalization I have heard has been based on skewed logic and entrenched in a basic refusal to take ownership in a person’s own responsibility for not being in shape.

I understand that making a decision to be healthy and fit can be very challenging because it requires a person to be held accountable for unhealthy patterns and behaviors. This is complicated by the fact that the American diet is so heavily reliant on processed foods that most people have trained their brains and bodies to hold onto fat and function at a suboptimal level. To be truly fit, a mental shift must occur which motivates oneself to obliterate the old patterns which have served as a blockade to attaining better health. Initially these lifestyle changes can be daunting since they are in opposition to how the person has become accustomed to living. However, if one persists in adopting healthy behaviors, cravings for unhealthy foods will dissipate and a transformation of mind will occur, with the body soon following along.
??????????????????????????????????????
Excuses are an easy way out and are reflective of the pervasive message which society sends out. What do I mean by this? If you think about all the fad diets, diet pills, and other weight loss gimmicks which are on the market, it is no surprise that many individuals are threatened by the idea of being proactive about their own health and fitness. Without sugar-coating it, lifelong fitness and wellness rely on a foundation which takes time to establish and which require commitment on the part of the individual.

I find that by sharing before and after photos and transformation stories of individuals who have lost a tremendous amount of weight or battled cancer only to stand later as a beacon of optimal health and fitness, I can often impact patients and clients in a very powerful way. The stories I share are of ordinary people who were often in horrific shape prior to deciding to take a proactive stance on their own health, many of whom are now fitness professionals who serve as incredible inspiration for others. Once I share transformation stories with a patient or client, I set specific goals and monitor their progress within a program. For those who cannot afford to see a physician, dietitian, trainer or coach, there are a multitude of resources available now, from online training and food logs to online support groups which will help a person to stay on track.
Do It
If you have been vacillating between taking charge of your life and wallowing in self-pity, it is time to stop making excuses and choose the former. You will be rewarded with better health, greater vitality, a more fit body and a boost in self-confidence. It’s a win-win situation.

My Bio on MensPhysique.com

http://www.rxmuscle.com/contibutors/3032-stacey-naito-do-aobfp-mensphysiquecom-blogger.html

stacey pro card

Though Dr. Stacey Naito (D.O., AOBFP) is a physician and published medical researcher who is board-certified family medicine and is also highly experienced with all non-surgical aspects of aesthetic medicine, her biggest passion is fitness. She obtained her Bachelor’s Degree in Exercise Science from Occidental College and began working as a fitness trainer immediately after obtaining her degree. Weight training became an integral part of Dr. Naito’s daily routine, even during her post-doctoral residency training which at times had her working up to 120 hours per week. As a result of her determination to continue training during the most rigorous of schedules, she is committed to sending a strong message to people that anything is possible as long as it is made into a priority.

Dr. Naito started competed in the NPC in 2009 and earned her IFBB Pro card and immediately began competing in the pro league in 2013. While in the NPC, she quickly moved up the ranks at the NPC level and earned seven national first place finishes in the NPC. Stacey has also done very well on the IFBB stage. Through her experiences she has learned a great deal about every aspect of competing, and she makes every effort to pass this valuable information on to those who are new to the contest stage. When not working as a physician, training or attending or competing at an NPC/IFBB event, Dr. Naito spends her time working modeling gigs and writing articles.

Dr. Naito’s involvement in fitness, coupled with her medical expertise, has provided her with a powerful platform by which she can inspire patients and clients to reach their ultimate fitness and wellness goals through optimal exercise and nutrition.

Follow Dr. Naito on Facebook or visit her websites:

http://www.1hothapa.com

http://www.staceynaito.com

http://www.cutcurves.com

https://www.facebook.com/stacey.naito

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
http://www.rxmuscle.com/rx-girl-articles/11853-get-the-best-skin-ever-part-1-lifestyle-adjustments.html

Easy Hairstyles For The Stage
http://www.rxmuscle.com/rx-girl-articles/11651-easy-hairstyles-for-the-stage.html

Waxing Or Threading?
http://www.rxmuscle.com/rx-girl-articles/11509-waxing-or-threading.html

Should You Do A Cleanse Or Detox?
http://www.rxmuscle.com/rx-girl-articles/11427-should-you-do-a-cleanse-or-detox.html

Melatonin
http://www.rxmuscle.com/rx-girl-articles/11102-melatonin.html

How To Beat Down Excuses That Derail You From Your Fitness Goals
http://www.rxmuscle.com/rx-girl-articles/10839-how-to-beat-down-excuses-that-derail-you-from-your-fitness-goals.html

The Ultimate Competition Packing List
http://www.rxmuscle.com/rx-girl-articles/10580-the-ultimate-competition-packing-list.html

Celiac Disease: A Blessing In Disguise For Competitors?
http://www.rxmuscle.com/rx-girl-articles/10435-celiac-disease-a-blessing-in-disguise-for-competitors.html

Weightlifting Safely While Pregnant
http://www.rxmuscle.com/rx-girl-articles/10085-weightlifting-safely-while-pregnant.html

Eating For Two: Nutrition For Competitors During Pregnancy
http://www.rxmuscle.com/rx-girl-articles/9990-eating-for-two-nutrition-for-competitors-during-pregnancy.html

Selecting The Right Suit Cut For Your Body
http://www.rxmuscle.com/rx-girl-articles/9788-selecting-the-right-suit-cut-for-your-body.html

Ignore The Haters!
http://www.rxmuscle.com/rx-girl-articles/9306-ignore-the-haters.html

How To Choose Your Next Show
http://www.rxmuscle.com/rx-girl-articles/8937-how-to-choose-your-next-show.html

Maintaining Focus In The Midst Of Chaos
http://www.rxmuscle.com/rx-girl-articles/8649-maintaining-focus-in-the-midst-of-chaos.html

Common Diet Myths
http://www.rxmuscle.com/rx-girl-articles/8325-common-diet-myths.html

Hormone Roller Coaster
http://www.rxmuscle.com/rx-girl-articles/7895-hormone-roller-coaster.html

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
http://www.rxmuscle.com/rx-girl-articles/7521-posing-essentials-for-npc-figure-and-bikini-divisions.html

Help! My Face Is Falling
http://www.rxmuscle.com/rx-girl-articles/7293-help-my-face-is-falling.html

Supplements Women Need
http://www.rxmuscle.com/rx-girl-articles/7082-supplements-women-need.html

Emotional Eating
http://www.rxmuscle.com/rx-girl-articles/6941-emotional-eating.html

Competing On A Budget
http://www.rxmuscle.com/rx-girl-articles/6778-competing-on-a-budget.html

How To Bling Out Your Own Suit
http://www.rxmuscle.com/rx-girl-articles/6387-how-to-bling-out-your-own-suit.html

Booty-Building Superset Routine
http://www.rxmuscle.com/rx-girl-articles/6311-booty-building-superset-routine.html

Perfect Stage Makeup
http://www.rxmuscle.com/rx-girl-articles/6198-perfect-stage-makeup.html

Excusitis And How To Banish It
http://www.rxmuscle.com/rx-girl-articles/5936-excusitis-and-how-to-banish-it.html