Here is the color version of the black and white image which I posted a few days ago.
Tag motivation
The Backstage Buzz
Being silly backstage with Nicole Moneer
People often ask me what it is like to be up on stage, very scantily clad and fully cognizant of the fact that I am being scrutinized by a panel of judges. There is so much about competing that is appealing, fascinating and inspiring that I can’t imagine my life without this constant pressure I place on myself to pursue IFBB pro status. However, there are many strange and frustrating elements which competitors deal with and which can challenge their determination in the sport.
The thrill of strutting out onstage and showing off a hard-earned physique is incredibly empowering, especially when a competitor gets first call-out. The obvious physical transformation is invariably accompanied by an emotional and spiritual overhaul. The audience sees the best of this since they are attending a show. But the backstage world which they don’t see is incredibly colorful and revealing.
Before the competition, we all look like hoodlums, bums or like we just crawled out of bed, clad in baggy, dark clothing. We are all sporting dark skin hues which are more reminiscent of mahogany furniture than human skin. Our food coolers are packed with chicken, nut butter, rice cakes, and possibly booze for the celebration afterwards.
Every show starts out with a mad scramble after the morning meeting for a prime spot backstage to prep. The ladies cluster around the few full-length mirrors that have been placed around the perimeter of the room. The men cluster around the weights.
It can be maddening and stressful to be in the company of competitors who are so carb-depleted that they are cranky, forgetful and unable to focus on basic streams of conversation. Some are so weak and dehydrated that they are on the verge of passing out. A competitor may have a meltdown because his music cd was misplaced. The overpowering odor of spray tanner admixed with the telltale gaseous emissions of very high protein diets is commonplace. Some abdominals are grossly distended by a whole host of things which can cause bloat. A competitor may be freaking out because of a broken suit strap, or makeup being spilled onto a suit, now ruining it…with no backup suit on hand.
There are meltdowns with makeup and hair. There are lost earrings and shoes. The fear of water exposure is at an all-time high.
Then once everyone is prepped, there is the interminable wait. When a division and class are announced, there is a mad scramble to get in line. Individuals who bring Bikini Bite suddenly become the most popular people backstage.
Then suddenly a competitor is onstage. Somehow all the stress from being backstage, from dieting and training for months all melts away as that person now has a chance to do turns and show off a tremendous amount of hard work and dedication. Those few moments make it all worthwhile.
News The “Smart” Bra That Will Change the Way You Work Out
Would you want a “Smart” Bra? I am reposting an article which I saw on New Beauty…the original post can be found here:
https://www.newbeauty.com/blog/dailybeauty/9118-the-smart-bra-that-will-change-the-way-you-work-out/
Brittany Burhop , Senior Editor | January 06, 2016
Tech-wellness company OMsignal is launching a new sports bra that’s sparking quite a buzz in the fitness world.
Created over the course of a year by sports bra designers, scientists and engineers (they developed 1633 prototypes before getting it exactly right), the OMbra changes the way you approach your workouts. Here’s how: Flexible sensors are built into the bra to track your body’s activity levels using real-time biometrics (including heart rate and breathing rhythm) to keep you on track during workouts. Whether you push too hard for what your body can handle or you aren’t maximizing your potential, the OMbra will signal and help you adjust.
Plus, in addition to the high-tech science behind it, it’s designed to provide ultimate comfort and flexibility—the straps are adjustable to fit different body types and the fabric is lightweight and super stretchable with antimicrobial and sweat-wicking properties. Mesh panels on the front and back help enhance breathability.
“I love the idea for this bra. Its functional and innovative, it looks like it’s comfortable, and the best part is that it holds you accountable for your actions,” says celebrity trainer Ramona Braganza. “To me, its best feature is that it allows you to monitor your breathing during workouts, as well as every day, which helps to reduce stress. That makes it a valuable health tool.”
Set to hit the market in April/May, the OMbra kit will sell for $149 and will include a charging cable (you’ll get about 10 workouts in before you have to recharge).
LHGFX Bikini Shot In Malibu, November 2015
LHGFX November 2015
Those Days When Your Engine Stalls
No, I’m not talking about your car. I am referring to your get-up-and-go, your energy, your motivation to do anything on a given day. We all have those days when we lack the pep to charge through the day, when the bed seems unusually cozy and warm, and when our ability to rationalize our way out of everything on our to-do list for the day is particularly strong.
On the more serious end of the spectrum, a lack of initiative can be indicative of depression, especially when it is recurrent. In other instances, fatigue could be a sign of stress, sleep deficit, over-training, dehydration, malnutrition, or hormonal imbalance. Some people will even notice a change in energy from weather fluctuations.
For the past three months, I have slept so deeply that I will remain in slumber, despite my alarm’s alerts, with no recollection of the device ever triggering. My dreams have been intense, complex, apocalyptic at times, and truly bizarre, causing me to wonder why my subconscious has meandered so much while I was in dreamland. The many months I spent battling night sweats and insomnia suddenly shifted to feeling (appropriately) very cold at night and sleeping like a rock, both of which I have welcomed. The only real problem now is convincing myself to get out of bed in the morning!
When I eventually begin to wake up, it is an agonizingly slow process in which I can barely move or open my eyes. The sudden dry eye condition I have been experiencing recently hasn’t exactly motivated me to open my eyes up quickly either. The bed is so cozy and so warm, especially because my cats have gotten into the habit of using me as a convenient heater during the night. They also pin me into a small space in the bed so that I have to shimmy my body out of the tunnel they create around me. It seems to be such a waste that I have a Cal King bed, because I never get to spread out on it!
When I absolutely MUST get out of bed at a specific time, I will change the alarm alert, and set more than one alarm, usually with one alarm in my bathroom. In order to shut off the alarm in the bathroom, I must get out of bed, but I have gotten so good at walking to the bathroom with my eyes barely open that I can shut off the alarm, crawl back in bed, and go right back to sleep.
These are the reasons which I have been using to remain in bed:
– The bed is nice and warm and the ambient temperature is cold (upper 60’s)
– The cats are warm too
– The cats are very affectionate and cuddly in the morning
– My bonding time with the cats can be considered a meditative exercise
– My bed is high off the ground and it is hazardous for me to jump down from it (it truly is high off the ground)
– My dry eye condition is a sign that I need to keep my eyes shut
– I need to make up for lost time when I had night sweats and insomnia (it was quite a sleep deficit!)
– I am most efficient at my morning social media posts when in a supine position in bed
– I want to make sure that I spend one third of my life in bed
– If I get out of bed, then I probably have to deal with people
At any rate, I have every intention of relishing the feeling of being in an insanely comfortable and warm bed. I’m sleeping in!
Hitting The Glute Sweet Spot With Cables
If you aren’t gifted with a perfectly round booty, then you might want to check out this routine I put together. The routine is performed exclusively on the cable assembly. You will need ankle cuffs, a circular resistance band, and a rope attachment for the movements featured here.
WARMUP: 3 sets of 30 bodyweight squats (feet slightly wider than shoulder width apart, toes slightly turned out. GO LOW, and only come up part way. Make sure to sit back into the movement instead of leaning forward.
Cable kickbacks with straight leg – 1 set of 20, then 1×12, 3×10.
Cable kickbacks kicking out at a diagonal – 1 set of 20, then 1×12, 3×10. Lead with heel as you kick out.
Cable kickbacks with knee bent – 1 set of 20, then 1×12, 3×10.
Cable rope squats with resistance band around thighs (near knees) and feet slightly wider than shoulder width apart – 5×15.
Cable rope pull throughs – 5×15.
Here Are The 2016 Liquid Sun Rayz Sponsored Athletes!
I am BEYOND thrilled to be chosen as one of the Liquid Sun Rayz Sponsored Athletes for 2016!
This company is the very best in the industry! You can count on perfect color which is applied professionally by the NICEST people on the planet! Liquid Sun Rayz also sells an entire line of skin care products which optimize competition color and regular spray tans. They have a line of beautiful and affordable jewelry for female competitors, and they also have a Beauty Team which provides fantastic makeup application and hair styling. The people who work with Liquid Sun Rayz are like family to me, and I am honored and blessed to be affiliated with them!
Please click on the link below to see who made it into the 2016 Team. Please also LIKE the Liquid Sun Rayz page so you can get all of their updates!
https://www.facebook.com/media/set/?set=a.945371798872481.1073741894.157115621031440&type=3
Check out my video review of all FOUR flavors of P28 Pancake Mix
Pleased watch, LIKE and SHARE my YouTube video review of all four flavors of P28 Pancake Mix! Please also subscribe to my YouTube channel!
Thanks everyone!
13 Rules For Eating Well While On The Road
Please read my latest article for Oxygen Magazine online! Original post can be found at:
Sticking to your diet and training schedule can be tough this time of the year. We share some tips for staying fit and eating well while on the road.
Dr. Stacey Naito | November 16, 2015
The holidays are here and for many of us that means traveling to see family and friends. It also means being tempted with less-than-healthy foods, and foraging for fitness resources like a gym to train in and places that carry clean food selections. All of these challenges can make it extremely difficult to adhere to a regular training schedule and healthy eating habits.
However, with a little determination, it is definitely possible to stay focused when you’re on the road. The guidelines listed here will give you a blueprint that you can use to manage and stay on track with your fitness goals.
On-The-Go Training
With a little creativity you can do your daily workouts while on the road. Here are some suggestions for making the most of what is available to you when you’re traveling.
1. Search for gyms in the area before you travel. Once you know your destination, you can do an online search of the area to find gyms and fitness centers. In some cases, hotels have very nice fitness centers, which are fully equipped with free weights and exercise machines.
2. Try hotel room workouts. It is always possible to create intense workouts in any location by performing body-weight exercises, exercises with resistance bandsand mat work. Resistance bands are lightweight and won’t take up much room in a suitcase.
3. Train outdoors. In most cases, you should be able to find a local park or school where you can perform body-weight exercises, plyometrics, calisthenics, stairclimbing or running. You can use park benches or ledges for your workouts as well. Get creative, and keep up the intensity to get your body moving and the blood pumping!
Fit Foods On-The-Go
Whether you’re a seasoned competitor who is accustomed to following a strict meal plan, someone who wants to adopt healthier eating habits, you may find it very difficult to pass up regular restaurant meals, fast foods and holiday treats when you’re on the road. The holidays can be especially brutal, since evil culinary temptations abound and threaten to sabotage any efforts at maintaining clean eating habits.
If you aren’t on prep, you can still indulge in small amounts of rich foods as long as your other foods are healthy and clean. This means that your abs don’t have to hibernate during the holidays. However, if you compete and are getting on stage soon, you can’t exactly throw caution to the wind and consume whatever you want. You will need to keep a tight reign on what you consume while traveling.
Here are some tips to keep you in line with clean eating while traveling.
1. Invest in a great food cooler bag. A food cooler bag will enable you to enjoy your trip without having to worry about what you will eat throughout the day.
2. Prep your meals in advance. That way you’ll have total control over ingredients, cooking method and portion sizes. Once you have prepared your food, store single-serving sizes in individual containers or bags, which are easy to pack. Freeze the food you will eat during your trip, and refrigerate the food you will eat on the day you travel to your destination.
3. Ask the hotel for a refrigerator in your room. In most cases, hotels can supply a refrigerator upon request.
4. Consider a meal prep service. Meal prep services can be a blessing because they take the hassle of having to prep food out of the equation, and they can deliver directly to your destination.
5. Pack emergency fit foods. Non-perishable foods like protein powder, protein bars and nuts can be easily packed into your luggage and will ensure that you have backup food.
6. Consider staying in a room with a kitchenette. You can visit a local market, purchase fresh food, and prepare it in your hotel room.
7. Consume a small amount of lean protein right before you have a carb cheat. This will slow down digestion so that the carbs aren’t stored as readily.
8. Drink at least eight ounces of water before you indulge in a decadent treat. This will help to fill you up so you consume less food afterward.
9. Eat smaller, more frequent meals. If you have a holiday feast to attend, make sure to eat every 2 1/2 to 3 hours beforehand to ensure that you won’t be ravenous come party time.
10. Don’t cave in to peer pressure. Sometimes family and friends can sabotage clean meal plans by convincing others to eat forbidden foods. If you find yourself in such a situation, you need to ask yourself if it is worth unraveling your healthy eating habits in order to appease a relative or buddy.
Competing And Self-Worth
I had an amazing time competing as an NPC Bikini competitor, and also had fun competing as an IFBB Bikini Pro, despite the fact that I didn’t place well as a Pro. However, I don’t miss the maddening prep which precedes each competition, nor the constant self-scrutiny which always surfaces during prep. Though I always want to win, I am not going to have a nervous breakdown over the fact that my placings as a Pro have been underwhelming. I don’t feel pressured to step onstage, and I honestly wouldn’t have a problem with retiring completely from competing if that is what I decide to do. Yet I still get that question, “When’s your next show?”
A number of people have mentioned that the stakes have been raised lately, due to the more muscle-bound, newer Bikini Pros. They have told me this as if I wasn’t already aware of that fact! I am well aware of who is competing in the Pro ranks, and what the ladies are bringing onstage these days. Here’s the truth: I am tired of trying to balance a very busy schedule with two-a-day cardio sessions and double training in order to prep for a contest. My attitude is that I already won. My singular goal with competing was to attain IFBB Pro status, which I did. So should I feel that my value has somehow diminished because I am not one of the handful of IFBB Bikini Pros who have decided to continue competing in the Pro ranks? If you think about it, the majority of Pros do NOT compete. There are over 400 Bikini Pros now, but only a small percentage of them choose to keep hitting the stage.
What happens when a Pro chooses to continue with competing? The stakes are raised in the Pro ranks, with stiff competition from other Pros, and a more stringent judging panel which is necessary when assessing the best physiques in the world. It can be quite intimidating, which I think is a major factor for Pros who avoid the stage the minute they go Pro. It can be rather disappointing to achieve the crowning victory of Pro status, then get slapped down because you aren’t one of the best Pros. Basically, you go from being at the top of one heap, to being at the bottom of another one.
Since life is about balance, many Pros shift their focus to career, family, and other interests. The idea of returning to the stage can be downright repellent to some Pros who finally realize what they were missing when they were in the throes of competing during their amateur days. I have heard people in the industry talk smack about Pros who “let themselves go”, which in many cases is code speak for situations in which a Pro began to finally live like a normal person. In the world of bodybuilding, being “normal” is often regarded in a negative light.
For those of you who are IFBB Pros and are feeling some remorse over not stepping on stage as a Pro, you need to stop beating yourself up about it! As long as you represent the IFBB in a classy manner, and continue to inspire and motivate through your fitness lifestyle and whatever other respectable endeavors you are involved in, you don’t have to compete. You are still a Pro, always amazing, and one of the top athletes in the bodybuilding world!
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