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Why Home Gyms Rock
During my most recent visit to Hawaii in May of this year, I went to 24 Hour Fitness to get three workouts, and I was honestly rather disappointed in the experience. This is saying a lot, since I have always loved being in a commercial gym atmosphere. However, I have spent the past 5 years, ever since we were hit with Covid lockdown, primarily working out at home. I have become accustomed to being able to work on any body part I want, with whatever apparatus I need to use, without having to wait for equipment or work in with another human. I don’t have to wear earbuds for my music, and can blast whatever tunes I want without worrying about disturbing other gym goers. I don’t have to get in my car or drive anywhere, and I have 24-hour access without any additional fees. My gym smells nice and fresh, and all the equipment is clean.
Before you ask me if I can get full workouts in my home gym, I will tell you that I have no restrictions on what I can train while at home. I have a Marcy Smith Machine Multi-Gym, 285 pounds of weight plates, over 300 pounds of other weights, pulley assemblies, barbells, kettlebells, a hyperextension bench, incline bench crunch apparatus, etc. Right after I finish my workout, I hop onto a vibration plate for 10 minutes, and watch the squirrels in my neighborhood eat breakfast outside while I am getting my vibration therapy.
It’s home gym over commercial gym for me now!
Chronic Pain Sufferers Can Use This Holistic Guide For Active Living
Article written by Karen Weeks (https://elderwellness.net/)
Photo via Pexels
Living with chronic pain doesn’t mean putting life on hold. Innovative strategies and supportive resources are available that empower individuals to lead fulfilling lives despite persistent discomfort. By tapping into specialized care and community support, people with chronic pain can reclaim their daily activities and joy. In this article, presented by Dr. Stacey Naito, we’ll go over several things you can do to live an active life even with chronic pain.
PT for Movement and Pain Relief
Collaborating with a skilled physical therapist is pivotal in effectively managing chronic pain. These professionals develop tailored exercise regimens that address your specific pain points and mobility issues, whether they stem from joint pain, muscle stiffness, or injuries. Through gentle, targeted exercises, physical therapists work to strengthen your muscles, enhance flexibility, and improve overall mobility.
Seek Out a Skilled Chiropractor
Many things can contribute to chronic pain, but car accidents are one of the most common causes. Chiropractic care, especially from a car accident chiropractor, can significantly alleviate pain from back and neck injuries such as whiplash, herniated disks, and other accident-related conditions. These specialists focus on spine and joint alignment to help restore function and relieve tension. Treatment duration varies widely, from just a few sessions to ongoing care, based on the injury’s severity and your recovery progress.
Pace Yourself
Mastering the art of pacing is essential for managing chronic pain effectively. It involves balancing activity to avoid overexertion, which can exacerbate pain, and underactivity, which can lead to muscle weakening. By breaking tasks into smaller segments and taking regular breaks, you can conserve energy and avoid pain triggers. Prioritizing essential activities and learning to delegate or refuse less critical tasks also helps manage physical strain and mental stress, supporting a more comfortable and fulfilling lifestyle.
Access Pain Management Workshops
Attending pain management workshops offered by clinics, hospitals, and organizations can provide comprehensive support and education on managing chronic pain. These workshops cover a variety of pain management strategies, from dietary tips to reduce inflammation to exercise routines and cognitive-behavioral techniques for mental coping. You can also look for telehealth services that will help you manage pain from the comfort of your own home.
Build a Supportive Community
Building connections with others who understand the challenges of living with chronic pain can significantly reduce feelings of isolation. Support groups, whether online or in person, offer a platform to share experiences, tips, and personal milestones, providing both emotional and practical support. These communities can help diminish loneliness and foster a positive, motivated mindset. Engaging with others facing similar struggles can also offer fresh perspectives and encouragement, making the pain management journey less daunting.
Track and Understand Your Pain
Regularly tracking your pain can play a crucial role in managing it effectively. Various apps are available to help monitor pain levels, triggers, and the effectiveness of different treatments, providing valuable data for you and your healthcare provider. This ongoing record helps identify patterns and tailor treatments more accurately, enhancing your ability to make informed decisions about your daily activities. Effective pain tracking also improves communication with your healthcare team, ensuring you receive optimal care tailored to your needs.
Alternative Therapies for Relief
Exploring alternative therapies can complement traditional treatments and offer additional relief from chronic pain. Techniques like acupuncture, which uses fine needles to stimulate specific body points, and massage therapy, which relaxes tight muscles and improves circulation, tap into the body’s natural healing mechanisms. These methods not only help in reducing tension and promoting pain relief but also enhance overall well-being and mobility.
Managing chronic pain effectively requires more than just enduring discomfort—it involves actively seeking solutions and support systems that enhance quality of life. With the right approaches and resources, individuals can navigate their challenges more confidently and with greater ease. This journey is about continuous learning and adaptation, enabling people to not only manage but thrive despite chronic pain.
From Feet Up: The Complete Guide to Total Body Care
Image by Freepik
Embarking on a journey toward a healthier you doesn’t require monumental changes. It’s about integrating small, practical steps into your everyday routine. This Dr. Stacey Naito guide is your companion on this journey, offering simple yet effective strategies for enhancing your well-being, head-to-toe.
Article written by Karen Weeks (https://elderwellness.net/)
Energize Through Movement
Setting aside time for physical activity is more than just a fitness goal; it’s a gift to your body. Aim for at least 150 minutes of exercise weekly. Whether it’s a brisk morning walk, a cycling session, or an evening dance class, find joy in movements that invigorate your heart, strengthen muscles, and boost your mood. Regular exercise not only improves physical health but also enhances mental well-being, reducing stress and anxiety.
Consider Going Back to School for A Career Change
Work-related stress can have a significant impact on an individual’s mental health and overall well-being. If you find yourself in a job that no longer challenges you or if you feel that you’re ready for a career change, it may be time to consider switching careers to improve your mental health. An online program to get a masters degree in nursing offers a convenient way to achieve your educational goals while still maintaining your current work and family responsibilities. When selecting an online school, it’s crucial to verify its accreditation status and ensure that it offers competitive tuition rates to get the best value for your investment.
Find Time for Walking
For those with sedentary jobs, incorporating more walking into their daily routine can be highly beneficial. Scheduling regular walking breaks throughout the day can break the monotony of sitting and boost both energy and mood. Opting for the stairs rather than the elevator and walking to pick up food instead of using delivery services are simple yet effective ways to increase daily step counts. Additionally, choosing to walk to a coworker’s office for face-to-face interactions not only adds to physical activity but also fosters better workplace relationships.
Tending to Your Foundation: Foot Care
Foot health is an integral part of maintaining a healthy lifestyle. Our feet carry us through all our daily tasks, emphasizing the importance of selecting comfortable shoes, practicing good hygiene, and treating ourselves to regular foot massages. Such practices are vital not only for foot health but also for overall well-being. Proper foot care aids in preventing frequent problems such as blisters, corns, and fungal infections, which are crucial for sustaining a healthy standard of living.
Culinary Adventures with Herbs and Spices
Revolutionize your approach to healthy living by incorporating herbs and spices into your meals. This strategy is not only about tantalizing your taste buds but also about reducing your sodium intake. Each herb and spice brings not just flavor but also significant health benefits. Herbs such as basil, oregano, and thyme are rich in antioxidants, while spices like turmeric and cinnamon possess anti-inflammatory properties, all contributing to a holistic healthy living diet.
Take Advantage of Martial Arts
Martial arts offers a comprehensive approach to total body care by enhancing physical fitness, mental discipline, and emotional resilience. Regular practice improves cardiovascular health, strength, flexibility, and coordination, contributing to overall well-being. Additionally, the discipline and focus required in martial arts training promote mental clarity and stress relief.
The Whole Grain Advantage
Make a conscious choice to choose whole grains. Rich in fiber, vitamins, and minerals, they are fundamental to your health. This switch not only nourishes your body but also supports long-term well-being. Whole grains like brown rice, quinoa, and whole wheat provide sustained energy, improve digestion, and can help maintain a healthy weight.
Incorporating these simple strategies into your daily life steers you towards a healthier lifestyle. Remember, every small step counts. It’s about making choices that benefit your health, ensuring a harmonious balance between mind, body, and soul. Embrace these practices, and watch as they transform your life.
For customized nutrition and training plans, as well as contest prep coaching, contact Dr. Stacey Naito today!
Eros Pro Massage Gun Review
The wonderful folks at INEVIFIT sent me this Eros Pro Massage Gun to review, and I have to say, it’s a very high quality piece of equipment! Please check out my video review for more information, as well as the limited time promo code which you can use for $35 off and free shipping.
Order one at https://inevifit.com/products/inevifit-eros-pro-massage-gun
The Evolution of IFBB Bikini Pros Since 2009
Sonya Gonzalez 2012, shot by Bill Comstock, Muscle and Fitness
Isa Pecini 2022, image from Fitness Volt
Introduction
Since its inception in 2009, the International Federation of Bodybuilding & Fitness (IFBB) Bikini division has undergone remarkable transformation. What was once a relatively new category has now become one of the most popular and competitive segments in the world of bodybuilding. Over the years, the athletes competing in the IFBB Bikini Pro division have displayed an impressive evolution in terms of physique, presentation, overall aesthetic, and even competition attire. In this article, I will discuss the changes that have defined IFBB Bikini Pros from 2009 to 2023.
Physique Transformation
In the early days of the IFBB Bikini division, the emphasis was on a balanced, lean, and toned physique. As a bikini athlete who jumped onboard the competition circuit in 2009 (the inception year for the bikini division), I noticed that competitors who were too muscular or conditioned were urged to switch to the figure division. This was because bikini athletes were expected to have well-defined but not overly muscular physiques, maintaining a feminine appearance. Since then, there has been a noticeable shift towards a more sculpted and athletic look which is more muscular than ever, and rivals the look of figure competitors from earlier years. Today’s IFBB Bikini Pros display a much higher level of muscle development compared to those from my era (2009-2014), particularly in the shoulders, glutes, and legs, while still maintaining an overall feminine silhouette.
Training and Nutrition Advances
With the progression of sports science and nutritional knowledge, athletes have access to more effective training methods and specialized dietary plans. This has allowed IFBB Bikini Pros to achieve levels of conditioning and muscle development that were not as attainable in the early years of the division. Training techniques have become more sophisticated, with a greater focus on targeted muscle groups and tailored workout routines. In addition, judges have pushed for more muscularity as the division has evolved, placing greater pressure on bikini athletes to pack on muscle.
Posing and Presentation
Another notable evolution has been in the area of posing and stage presentation. In 2009, poses were simpler, with an emphasis on showcasing overall physique balance and grace. Today, IFBB Bikini Pros have refined their posing techniques to highlight full glutes, a well-shaped V-taper, well developed quads and hamstrings, and shapely delts. Although the art of stage presentation was always a crucial aspect of competition, posing is now much more polished, and it is even more imperative for athletes to exude confidence and charisma on stage while also presenting the most desirable physical characteristics of the division.
I remember how we used to pose onstage, with the front pose characterized by both legs straight, with one leg out to the side and slightly forward, with the opposite hip pushed towards the back of the stage. In stark contrast, the current front pose standard features feet and legs pointed towards one side, with the upper torso twisted at the waist so that the shoulders are squared towards the judges. You can see both types of poses in the images which are featured at the top of this blog post. The back pose has remained relatively unchanged, with the booty hiked up and the lower back arched. One posing feature which has been consistent throughout the years is the rear end pitched up and back, like a cat in heat. I will never forget how much my lower back would hurt after practicing posing or after a contest!
Suits and Competition Attire
The evolution of competition suits is another noteworthy aspect of the IFBB Bikini Pros’ journey. As the division gained popularity, athletes and designers began to experiment with different fabrics, cuts, and styles. Today, competition suits are more intricate and tailored to each athlete’s unique physique, often featuring embellishments, crystals, and personalized touches that enhance the overall presentation on stage. In 2009, suits tended to be simpler, with standard designs and limited embellishments. Each year, suit cuts evolved, with the bottoms getting skimpier and skimpier, resulting in the current suit bottom design, which is a daring V-shape, but not a thong.
Conclusion
The evolution of IFBB Bikini Pros from 2009 to 2023 reflects the dynamic nature of the sport and the dedication of the athletes involved. With advancements in training, nutrition, posing, and competition attire, the IFBB Bikini division has become a diverse and thriving segment of the bodybuilding world. As we move forward, it will be fascinating to see how the division continues to evolve, setting new standards of excellence in physique, presentation, and athleticism, while pushing the boundaries of competition attire.
Update On My Workout Regimen
I figured it was time for me to provide an update on my current workout regimen, especially since people who don’t know me personally might assume that I have abandoned my regular exercise habits since retiring from competing in the bodybuilding world. While I don’t train for 4 to 5 hours a day like I used to when ramping up for a contest, I still consistently weight train 5 to 6 days per week, every week. There are some weeks in which I cannot resist adding a seventh day, which is usually a day in which I exclusively train abs.
I typically train legs 2 to 3 days a week, and I split my upper body workouts into three separate routines: back and chest, arms (and I will often throw abdominal training in on arm days), and shoulders. My workouts range from 45 minutes to an hour and 15 minutes, and are almost exclusively performed in my home gym, which is equipped with the following (a partial list):
Tower 200 Body Full Gym Fitness
Bowflex SelectTech 552 Adjustable Dumbbell Set with Rack
285 pounds of weight plates for the Multi Gym and numerous barbells
In the three years since I have had a full home gym, I haven’t missed the commercial gym setting at all, and I love the fact that I can just head downstairs and get a workout in without fighting for equipment. I always say that consistency is key, and I have never slacked off on regular weight training. Whenever I hear people talk about abandoning weight training for months or years, it just blows my mind. The best road to success is to stay the course, and I have certainly done that since 1989.
A Magical Weekend in Teaneck New Jersey
The first weekend in July of 2013 was one of the most meaningful and thrilling weekends I have ever experienced, and strangely, I had a gut feeling that the events of that weekend would turn out that way. I was returning to an NPC (National Physique Committee) Pro-Qualifying event at which I had competed for three consecutive prior years, and I was bound and determined to bring my best physique ever to that show for my fourth run. It was no easy task, since I was spending 4 to 5 hours daily at the gym, enduring double training sessions, double cardio, and struggling to fit in TEN mini-meals throughout each day to fuel my body. To top it off, I had been dumped by my boyfriend three months prior, and he was still living in my house with me, which added more strain on my contest prep.
Nevertheless, when I arrived at the host hotel in Teaneck, NJ, I just felt different, as if I had already won an IFBB Pro Card, and I was oddly relaxed. Even my friends noticed that I seemed different, and they became excited at the prospect of me most likely going Pro at the NPC Team Universe event that weekend. I also made a last minute change with my posing suit, simply because the tangerine hue of a new suit which had been custom made for me resonated more than the pale blue suit I had originally planned to wear. As soon as I tried on the orange suit, I could see that it fit me better, and somehow imparted a glow which popped against my competition spray tan.
Normally I would feel a bit jittery right before stepping onstage at any show, but on Friday, July 5th, 2013, I felt completely calm as I glided onto the stage. It was as if I was dancing onstage, rather than hitting mandatory poses for the judges. When I got first callout, was placed in the center of the lineup and remained there, I just knew that I would indeed earn my Pro Card at this event. The first time I stepped on that stage, I was in the 40+ age group, height class B, and I nailed that class. Then I returned to the stage moments later for the 35+ age group, height class B, and once again got first callout and remained in the center of that lineup. By the time I walked onstage for Open Bikini height class D, I was already floating with joy, but I got yet another treat by making first callout.
Once prejudging was over, I knew I had to remain on task with my food intake and also get lots of rest, because although I believed I had locked in a first place finish, I wouldn’t know until the next day, when we would all return onstage for finals. I spent part of the late afternoon and evening hanging out with my good friends, and made sure to avoid contact with anyone (particularly my ex-boyfriend) who might distract or upset me. My performance onstage that day was the culmination of five years in the competitive bodybuilding world, defined by extreme sacrifices and hard work. I wasn’t about to mess this up!
The next day, July 6th, the 40+ bikini competitors hit their individual routines, and when height class B was up, I heard the MC announce the 5th place winner (not me), then the 4th place winner (not me), the 3rd place winner (not me), and then quickly announce the 2nd place winner, followed by my name as the 1st place finisher. I had FINALLY WON MY PRO CARD!
All I needed was one first place finish in any of the three classes in which I was competing in order to become an IFBB Pro, so when I won first place in 40+ B, my heart burst with gratitude, because I had officially attained IFBB Pro status. When I was called back out for the Overall title for 40+, I didn’t know whether I would win that title as well, so when I did in fact win the Overall title, it was icing on the cake. I also ended up winning First Place in 35+ class B, and because I was already awarded Pro Status when I swept the 40+ Bikini Class, IFBB Pro Status was awarded to the 2nd place finisher in our lineup. Finally, I won 4th place in Open Bikini height class D, which was an incredible feat for me at 3 days shy of my 47th birthday.
That weekend remains one of my proudest snippets of time.
The Acu-Hump Massage Tool
I was recently given the opportunity to try a self-massage tool called the Acu-Hump, which is designed for home use by individuals who are suffering from back, hip and buttock issues. Generally speaking, I am definitely a fan of at-home self-massage devices, and am happy to promote any such products which not only are effective, but also easy to use. The Acu-Hump fits the bill on both counts. Now that I have used the device, I am now able to write a review here so that you can learn more about it and decide whether you might want to purchase one for your own use.
Let’s start with the general design of the Acu-Hump. The Acu-Hump is made of a slightly flexible polyurethane, and is rigid enough to support one’s body weight if someone sits on the device or lies on top of it during therapy. Granted, I’m only 126 pounds, but it certainly doesn’t feel like the Acu-Hump is in any danger of caving in on itself when I use it. There are 14 humps on the treatment surface which work like shiatsu or pressure point nubs, and they are extremely effective at causing a release of tight, tense muscles, just like a deep tissue massage from a professional masseuse. In addition, the gentle curved design of the Acu-Hump gently stretches the muscles which are being treated, whether you place the unit under your upper back, your hip, or your buttocks. Simply stated, if you like deep tissue massage like I do, you will LOVE the Acu-Hump.
I am very impressed by how effectively the Acu-Hump causes a myofascial release in any area it is used on, whether it is in the upper back (latissimus dorsi, trapezius), hips (piriformis, sacroiliac joints), or the buttocks (glutes, muscles which surround sciatic nerve). You can use the Acu-Hump daily if you want, since it will cause a wonderful reset of overused or tight postural back muscles and muscles in the buttocks. It’s great for everyone from those who sit at desk jobs all day, to people who stand or move around a lot, and it’s fantastic for athletes who pretty much live with muscle aches and pains.
The Acu-Hump is well designed, and the pressure points sit in excellent positions for just about anyone who uses it. It is also surprisingly lightweight for how durable it is, so it can be taken to the office, to sporting events, you name it. My favorite use for the device is to sit on it, because I always have pain in the muscles of my buttocks, but I also love using this on my upper back right below my shoulder blades, and I also love using it at my sacroiliac joints in my lower back to soften the tendons and to get some relief from stiffness and pain which I experience on occasion. It’s so versatile that you can use it on numerous areas to get a great stretch while also benefitting from the self-massage properties of the device.
The Acu-Hump is available on Amazon. For more information on the Acu-Hump, and to visit their website, please go to https://www.acuhump.com
Disclaimer: This is a sponsored post. I was given free product and compensation for my time to put together this informative blog post, but the opinions expressed here are truly my own.
How to Live More Health-Conscious Without Worrying About Your Wallet
Image via Pexels
By Camille Johnson
Many people are finding it tougher than usual to make ends meet nowadays. So much so, that the thought of leading a healthier lifestyle has become more of a burden than an opportunity to lead a better quality of life. So, if you’ve been wanting to cut your unhealthy habits but were worried about how it could affect your disposable income, Dr. Stacey Naito weighs in on how to adopt a cost-effective healthy way of living.
Relook at your health insurance options
One of the perks of leading a healthier lifestyle is that you probably won’t get as sick as often, and you won’t need to see the doctor as much. Therefore, why not explore your options as far as health insurance goes and find a plan with lower premiums such as a High Deductible Health Plan, for instance. Not only will your premium amount be reduced, but you could also qualify for a Health Savings Plan where you can save even more money because of certain tax-deductible advantages that come with having this plan. Plus, you can even use a Health Savings Plan as an investment for when you retire.
You don’t have to pay restaurant prices
Maybe you’ve grown more fond of cooking home-cooked customized meals than you thought you would. And you’ve been left wondering why you ever had to resort to restaurants or takeout to get the nutrients you require. Furthermore, perhaps you’ve noticed the positive impact it’s had on your budget too, which makes it the perfect time to ditch dining out and rather save the extra money you would have spent at restaurants on creating a personalized eating plan for yourself.
Why drive when you can cycle?
Ever experienced the world from a cyclist’s point of view? If not, then perhaps you should skip driving to work all together and take the bike instead. If your commute is too far, you could opt to take an electric bike instead so that you don’t have to cycle all the way. You’ll not only be saving on fuel costs, but you’ll also be getting fitter, and you’ll be helping to save the environment too.
Of course, you could even make money with your new, more healthy lifestyle. Some of these money-making ideas could include:
Changing your shopping habits
Buying healthier foodstuffs doesn’t have to be as expensive as it looks. In fact, with just a few simple changes to your shopping habits, you can still enjoy all your favorite fruits, vegetables, dairy products, and healthy grains by taking advantage of special discounts along the way. Or you could even decide to buy some of your more healthy non-perishables in bulk to reap the benefits of cost savings in this way. Or why not grow your own fruits and vegetables to drastically reduce the cost of your food bill every month?
Enjoy the outdoors for free!
If you have access to parks, outdoor gyms, jogging trails, etc. why not make use of these free activities to enhance your fitness levels even more? Furthermore, you’re more likely to stick with outdoor fitness activities because, for one, the outdoors is usually more varied and interesting, you could make friends along the way, and it’s better for your lungs, etc.
Making money with your newfound passion for leading a healthier life
Perhaps, you’ve found your real passion in your pursuit to lead a healthier lifestyle. You could then build a business around this and generate even more income besides savings on general expenses. For example, you could earn extra money through affiliate marketing if blogging is something you’re interested in doing. Or maybe opening up your own eCommerce store that sells gym equipment and workout gear has more of a ring to it. Either way (and amongst other things) you’ll want a professional-looking invoice to send to clients when they are due to pay.
An online invoice generator can help with this by allowing you to design a customized invoice that you can tweak as you see fit, including inserting your special logo, personalizing your color scheme as well as adding any other important information on their premade templates.
In conclusion, living healthier is going to be an exercise (excuse the pun). But it doesn’t have to be draining on your income by any means. In fact, it could be quite the opposite if you know to adjust your existing lifestyle wisely.
dr. stacey naito's blog 