Tag motivation

What I Want To Be When I Grow Up

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Little girl wishingI have had a surprisingly large number of people ask me what makes me tick, and what my ultimate goals are.  The problem I have had throughout my life is that I am a chronic overachiever and want to try everything that I believe I may have a talent in.  My biggest life interests outside of medicine and fitness are listed below.

Drawing, Illustration, Painting

Graphic Design

Crafts of all kinds

Knitting and Crocheting

Modeling (print, commercial, fashion, swimsuit, fitness, glamour, runway)

Acting

Fashion Design

Personal Assisting

Makeup Artistry

However, my BIGGEST passions lie in the fields of medicine and fitness.  From the time I obtained my bachelor’s degree in Exercise Science, I have been completely committed to fitness and leading by example.  My medical degree is another feather in my cap which increases my knowledge and my influence, but I always strive to combine all my talents and interests together as much as I can in order to lend a number of perspectives on health, wellness, anti-aging and fitness.

My ultimate goals in medicine and fitness are to:

1) Have my own TV show.  A couple of years ago I began stating that I wanted to become the female version of Dr. Oz.  I said this in jest at first, then when I realized what I was saying, I became more intrigued by the idea until it became one of my ultimate goals.  If Dr. Oz can command the attention of women around the globe (viewer demographic appears to be mostly women between their early 20’s and late 60’s), why couldn’t an attractive female doctor in her 40’s who models, competes in a bikini nationally, and who is also highly experienced in aesthetic medicine, nutrition, fitness and anti-aging?  Hmmmm…

2) Launch my own specialty skin care line.  I have wanted to do this ever since I held the position of Director of Cosmetic Research at a Los Angeles area hospital.  Since I am of mixed ethnicity I would love to tailor a line of skincare products and cosmetics towards individuals of multiple ethnicities who have unique concerns.

3) Establish a foothold in the fitness industry as an icon for the over 40 crowd.   This is also HUGE for me, whether it manifests via workout content, products which are sold with my name or endorsement on them, or even a specific show on television or the internet.

4) Design women’s fitness apparel and swimsuits with a distinctive edge.  I have yet to see clothing and swimsuit designs which incorporate the design elements I have always wanted to see and which are edgy and appealing.  The only thing that has been my real stopping point here is that I cannot stand sewing!

What do I want to be when I grow up?  Lots of things!  I will keep my nose to the grindstone to make these goals and dreams manifest.

Healthy Substitutions – A Good Start For Beginners

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Healthy SubstitutionsI think this chart is a decent one.  However, these substitutions should serve as the BEGINNING of a full lifestyle overhaul.  Many of the substitutions listed here are not considered healthy enough for the long term, such as the small order of fast food fries.  If you are ordering fries three days a week, substituting a large order with a small one is NOT a truly healthy change.  As far as I am concerned, fries should be avoided with the exception of the RARE indulgence.  As an example, I am a huge fan of french fries and have absolutely no self-control around them.  Because of this, I only allow myself to eat french fries a couple of times per YEAR.

I am also not a huge fan of most dairy products (Greek yogurt excluded) because of the way such products are processed.  So a substitution with nonfat milk is not the best over the long haul.

The key with following the suggestions in this chart is to move in a progressively health-conscious direction so that it becomes easier over time to adopt truly healthy habits.

Branched-Chain Amino Acids For Muscle Growth and Recovery

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ON Amino EnergyBranched-chain amino acids (BCAAs) are the essential amino acids leucine, isoleucine, and valine. What makes them essential is the fact that we must obtain them from food sources since our bodies do not produce them. Since BCAAs comprise one third of the amino acids found in muscle tissue, and also since they possible reduce muscle breakdown, they are an essential part of the supplement regimen for individuals who are committed to building muscle. They are also capable of sparing glycogen during training. Glycogen is the primary source of fuel for muscles during high intensity workouts. Individuals who ingest BCAAs before and during training preserve their glycogen levels by 25%. Even when glycogen stores are depleted in working muscles, BCAAs enhance fat oxidation which allows people to train longer.

BCAAs can also boost testosterone levels when consumed before training. Testosterone levels increase during intense training but plummet to normal levels once training is done, but if BCAAs are on board, testosterone levels remain elevated for a number of hours. BCAAs also improve the body’s testosterone to cortisol ratio. What does this mean? Testosterone levels will remain high long after training is completed, while cortisol release will be minimized. This translates to more muscle growth and less breakdown of muscle. As if this wasn’t enough, the amino acid leucine increases insulin sensitivity which promotes fat loss, muscle growth and protection against diabetes.

Other uses for BCAAs are to prevent fatigue, improve concentration, treatment of liver-related brain conditions, and Lou Gehrig’s disease. A recommended dose range is 4 to 8 grams before training and 4 to 8 grams immediately post-training.

My favorite BCAA brands are listed below:
1. Optimum Nutrition Amino Energy (this has caffeine so beware if you need to keep your caffeine intake down)
2. BSN Amino X
3. Scivation Xtend
4. RSP Nutrition ReGen

Getting Your Ducks in a Row: How To Plan For a Contest

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The number of individuals who express interest in competing has risen dramatically in recent years with the addition of newer divisions such as Bikini, Men’s Physique and Women’s Physique.  This has also resulted in a considerable increase in the competitor pool at the local/regional level, the national level and in the pro ranks.   Sadly, many new competitors have no idea how to prepare themselves for a competition.  I am not talking about the contest prep which a coach would develop for a client, but rather, the financial investment and time management which must be planned out in advance in order to ensure that a competitor will remain on track for the chosen contest date and that there will be no loose ends.

A detailed timeline is especially important for people with hectic schedules.  It certainly helps if you are a good planner and actually augments the focus that is critical to pursuing your goal of being contest ready.  I lead a very busy lifestyle which has me switching roles from physician to model to writer to contest prep coach to trainer.  I also train intensely and regularly five to seven days a week and drag my food everywhere with me.  If I did not have a checklist for each contest I would forget some very essential elements which would only make me anxious as a contest date approached.

 

Here is what I put on my checklist for a competition:

 

1. Detailed Budget for the contest which includes a breakdown of the following:

  • Show entry fees
  • Spray tan
  • Flight
  • Hotel
  • Rental Car or Cab fare
  • Bag fees
  • Gym fees
  • Incidentals

 

2. To-Do List for each item on my budget so I am sure to stay on track with when show registration is due, deposits are due, and when flight reservations should be made.

 

3. Contacts List for spray tan vendors, hotel address, venue address, etc.

 

4. Appointment Sheet so I have all appointment dates and times handy.

 

5. Official Show Schedule 

person-writing-a-list

Make sure to refer to your list often so that everything is in place before your contest date.  Best of luck!

Tips For Visualizing Your Body Transformation Goal

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Body B&AWhenever 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 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.

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.  Trust me, I do it regularly myself.

Lori HarderThe tips I have just mentioned also work EXTREMELY well for people in the midst of contest prep.  What I employ with my contest prep clients is the weekly progress picture ritual, as I have seen the high value of doing so in order to monitor subtle changes week by week and to provide information which I can use in order to make small changes in a prep plan.  However, 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 last year, and when I did so, I moved the images to bulletin boards in our trophy room.

What is amazing now is that I have images of myself next to the images of the ladies I had so admired, and you know what?  I achieved my goal.    I no longer look at the images of these ladies as something to aspire to, but instead look at them as peers.

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!

So Very Proud Of My Client Alli Salibian – This Is After 8 Weeks Of Prep With Me

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Alli

My client Alli began training with me on December 17th, 2012 for an NPC contest which will be held on April 13th, 2013. These images show her one week before she began contest prep and how she looked on February 18th after 8 weeks of dedicated training and prep. She will compete in both Open and Masters Figure. This woman is tremendous and I am so very proud of her! She has stuck with her meal plan and training despite having two small children and a very full life. Talk about inspiring!

Posing Essentials for Figure and Bikini

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Please click on link below to read my latest article on RxGirl which covers 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?hitcount=0#.USHT-6WTgz4

Finally got a butt!

This was my 16th competition over four years. I have worked very hard to transform my physique from “average” to “DAMN!”. All the hard work was work it!

Swat Fuel Fat Burners – Superior Products!

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If you are looking for a revolutionary fat burner which provides sustained energy for an entire day and which also works as a potent pre-workout booster, you need to check out 9mm and 9mm+P from Swat Fuel. I am not joking – prepare to be amazed.

I am not easily impressed by sports supplements because there are so many products out there that over-promise and under-deliver. However, I can honestly say that Swat Fuel 9mm and 9mm+P are unique and superior to any other thermogenic fat burners on the market. These products were originally formulated for law enforcement individuals and military personnel to specifically provide sustained stamina and energy which lasts the entire day and does not produce jitters. These products optimize fat metabolism and are excellent for use as pre-workout boosters to maximize your energy and stamina during your lift. Even if you don’t work out, you can count on these powerful formulations to increase energy levels without the usual jitters or crash that many thermogenics cause.

9mm is a powerful thermogenic and pre-workout formula, but if you are trying to lose weight or you want to become ripped, opt for 9mm+P which also contains a natural appetite suppressant.

Prepare to SWEAT LIKE A PIG during your workouts when you take these supplements! Also make sure to hydrate very well when taking either product. Even from the first time I took 9mm, my reaction was one of total surprise. As the sweat poured off me and I noticed that I had laser focus with my lift, I just kept saying, WOW. I was truly blown away, and I continue to be impressed by the fact that this product delivers true to its description.

Every time I take this stuff, I am drenched in sweat about five minutes into my lift. No other thermogenic has ever had this effect on me. What amazes me is that my heart does not race, I do not get the jitters, and my workouts are much more powerful than on the days when I don’t take it.

Go to http://swatfuel.com/solidfuel.aspx to order, and remember to enter discount code 1HOTHAPA for a generous discount at the time of your order. 9mm and 9mm+P