Fit For Stage: There Is A Difference

February 14, 2015December 18, 2014drstaceynaito Leave a comment

Originally published on mensphysique.com on Wednesday, 20 November 2013

http://www.rxmuscle.com/blogs/the-life-inspiration-and-dedication/9699-fit-for-stage-there-is-a-difference.html

We all know that the general population is pretty resistant to the idea of packing on the massive amounts of muscle which are seen in men’s and women’s bodybuilding. This has made the men’s physique and bikini divisions incredibly enticing since these divisions are represented by a lesser degree of muscularity. However, it drives me nuts when I hear people proclaim that they are going to jump onstage and compete simply because they are reasonably fit.

I am not referring to people who have realistic expectations and who understand that there is a tremendous amount of work and prep that must go into delivering a great package onstage. I am referring to the self-assured, short-sighted individual who thinks that he or she represents the division without recognizing areas which need to be fine-tuned.

I have recently heard a number of fit individuals tell me that they feel they are ready to hit the stage without any preparation or fine-tuning since, in their minds, there is no distinction between what they have to offer and what competitors work so hard to achieve. To me this is an extremely disrespectful approach to the sport.

Those of us who compete are constantly aware of the need to achieve a personal best and take being onstage and representing our divisions very seriously. We understand that the work needs to be put in if we need to round out pec development, work on taper, or fine tune our level of conditioning. So when some newbie comes along expecting to grab a spare pair of board shorts, slap on a Mystic tan and rock the stage, I can’t help but snicker. I know that the newbie who adopts such a cocky attitude can be found dejected post-contest, shocked that his fit body didn’t take down the rest of the competition.

If you have yet to compete and have yourself convinced that you have nothing to learn about the division or the culture, you need to abandon such an attitude and instead learn some humility. There are so many outstanding representatives of the sport who are willing to guide new competitors and offer constructive criticism that you would be foolish not to avail yourself of their experience and knowledge. Make the journey one in which you LEARN and GROW.

Maintaining Focus In The Midst Of Chaos

February 13, 2015December 18, 2014drstaceynaito Leave a comment

Originally published on RxGirl on Thursday, 04 July 2013

http://www.rxmuscle.com/rx-girl-articles/8649-maintaining-focus-in-the-midst-of-chaos.html

If there’s one thing I have learned during my life, it is that there will always be challenges to face and overcome. Such trials can be immense and carry the power to derail us from our daily routine. However, maintaining consistency in a daily routine, especially during the most difficult times, provides balance while also keeping an individual on track with contest prep or other fitness related goals. In some sense, such a structured routine can almost serve as a welcome haven when everything else is chaotic, provided it does not make excessive demands on one’s time or energy resources.

This year has been an extremely rough one for me, characterized by both my parents being hospitalized, the dissolution of a two year relationship with a man I was very much in love with, job loss, etc. I think most people would have buckled from the pressure, but I was so incredibly stubborn about staying on track that I pushed through the emotional and physical pain and became more creative about how to fit my ever increasing workout loads into the chaos that defined my life. If anything, the trials I went through made me all the more determined to get the job done with my contest prep. I put the horse blinders on and headed down the track at a full gallop. Ironically, though I have been working less in the past month, I am busier than ever and often go through my days in a bit of a fog. It is commonplace for me to forget whether I am at the gym for my third or fourth workout, or which office I was at yesterday. My attitude lately has been, “hold on tight!” which is indeed what I have been doing as I have ridden the crazy crests and troughs of each day.

I know that those of you who compete are Type A personalities, driven, committed, strong and stubborn. I also know that some of you will abandon your plans to compete in upcoming contests when life throws you a curve ball. I honestly think this is a mistake. Why forgo the pursuit of a goal (i.e., prepping for a contest and competing in it) when things get nuts? We are in a unique position to inspire and lead by example, so when we give up on achieving a competition or general fitness goal, we are sending a message that it is acceptable to adopt an off and on approach to the “can do” attitude which is common in the fitness world. I am not saying that we should be burdened by the responsibility to carry the hopes of others, but that we best serve ourselves and others when we adopt a tenacious determination to reach our goals. If you can remember why you are driven to compete and to reach your personal best, and make a decision to hold yourself to your regimen in the midst of adversity, your victories will be sweeter than ever.

LSR 2015 Tips Blog – How To Get Sponsors

February 12, 2015January 25, 2015drstaceynaito Leave a comment

http://t.co/nkXaox7qtn

That Ever-Elusive Pro Card

February 10, 2015December 18, 2014drstaceynaito Leave a comment

Originally published on mensphysique.com on Friday, 09 August 2013

http://www.rxmuscle.com/blogs/the-life-inspiration-and-dedication/8988-that-ever-elusive-pro-card.html

There have been many occasions in which I have heard a freshly nationally ranked NPC competitor declare that he or she will hit the national stage and easily snap up an IFBB Pro Card. While I applaud the competitor’s enthusiasm and drive, I cannot help but snicker to myself when I hear such a statement. Honestly, if it were that easy to earn a Pro Card, there would be Pros populating the country in droves. Alas, there are only a finite number of Pro Cards given out each year, and the competition for them is fierce.

I will often see competitors who have made such a declaration months later who are shocked that they have not yet achieved Pro status. They mention being stunned, frustrated and dejected, and often will state that they are considering leaving the sport altogether. Let me tell you something: I stepped on the national stage fourteen times before I earned my Pro Card.

There certainly were times that I was discouraged, and there were moments during which I had pondered the possibility of walking away from the sport. Yet I kept getting back on the stage, improving my game each time and proving to myself that I was strong enough to overcome the roadblocks that kept Pro status at bay. Thankfully, all of my dedication and stubbornness finally paid off, but it was a long and arduous journey.

I think it is very important to bear in mind how competitive national NPC bodybuilding contests are. There are over 100 national qualifying NPC local contests across the nation each year, with some events in large metropolitan areas bringing in more than 100 competitors in each of the most popular divisions (Men’s Physique, Figure and Bikini). Since only the top five competitors in these divisions are given national qualification, such contests can be brutally competitive.

These nationally qualified competitors then hit the national stage, usually competing against an average of thirty other competitors (there were a record 72 competitors in one Men’s Physique class in 2011) who are considered the best in the nation. So what makes you think you can easily snap up a Pro Card? You may prove me wrong, but it is foolish to boast that you will easily get one from your first foray into a national NPC contest.

By no means am I trying to discourage anyone from competing. What I hope to do is to encourage competitors to be realistic yet unrelenting in their pursuit of personal excellence as they reach for Pro status. It is always a good idea to talk to the judges after a contest to obtain valuable feedback. It is also important to look at your contest photos, especially the comparison photos. If there are changes which need to be made, make them before you hit the stage again. Most importantly, do not get discouraged. Good things come to those who persevere!

Natural Libido Enhancers

February 9, 2015December 18, 2014drstaceynaito Leave a comment

Originally published on mensphysique.com on Wednesday, 05 June 2013

http://www.rxmuscle.com/blogs/the-lab-supplement-school/8399-natural-libido-enhancers.html

Testosterone is responsible not only for optimal muscle mass, it is also vital for sexual drive and function. For those of you who compete, chances are that you are already consuming several of the foods, minerals and herbs which are known to enhance testosterone production, but let’s review them here. If you are having issues with a lagging libido, you might want to add a couple of substances that are not yet in your regimen.

ZINC: This mineral has an essential role in testosterone production, and for this reason EVERY man (barring any medical contraindication) should make sure that he consumes enough zinc to maintain normal levels in the body. The most readily absorbed form of zinc is found in animal protein, which is normally consumed in large quantities by people in the bodybuilding and fitness industries. Another well known source of zinc is oysters, but these are not usually consumed on a regular basis. You may wish to supplement your animal protein intake with zinc tablets or capsules to ensure optimal levels of zinc.

L-ARGININE: This amino acid is also referred to as Nature’s Viagra due to its support of nitric oxide release during sexual arousal. Perhaps you may have noticed a sexual surge when pumping iron at the gym and pounding your pre-workout matrix. You can thank l-arginine for that surge since it maximizes nitric oxide release and thus blood vessel dilation EVERYWHERE in the body. That translates to firmer erections in the bedroom. Great food sources of l-arginine include red meat, poultry, salmon, garlic, oatmeal, nuts, beans and dairy products.

MACA: This herb has been used for centuries to increase sex drive and function.

HORNY GOAT WEED: This potent herb is quite effective at increasing libido with little to no side effects.

MUIRA PAUMA: Another herb known for enhancing the libido.

GINSENG: Enhances libido.

YOHIMBINE HCL: I am not a huge fan of yohimbine due to its side effects (gastrointestinal upset, sudden blood pressure drops, nausea), but it can be effective in increasing blood flow to the genitals. Make sure to look for the pharmaceutical grade product if you choose to use this substance. Take 5 to 10 milligrams three times daily.

TRIBULUS: This is also known as devil’s Weed, and has been used for many years as a natural libido booster. Tribulus contains saponins which stimulate the production of luteinizing hormone in the pituitary gland, thus supporting the body’s production of testosterone. However, the general consensus is that tribulus does not have an appreciable effect on boosting testosterone levels, but it still has a positive effect on libido.

ASPARAGUS: Many of you are aware of the diuretic effect of this vegetable, but asparagus is also a rich source of vitamin E, which enhances sex hormone production. Asparagus also triggers production of histamine which facilities orgasm.

AVOCADOS: This fruit is not only rich in healthy fats, it is also loaded with folic acid, vitamin B6 and potassium, all of which support optimal androgen production.

BANANAS: Bananas are rich in bromelain which enhances libido and may help with erectile dysfunction.

CELERY: This vegetable increases androstenone and androstenol in a man’s sweat and also increases the patency (decreases risk of clogging) in the arteries.

CHOCOLATE: I had to include this despite the fact that it is not the most contest friendly substance. Chocolate is rich in arginine, which increases nitric oxide levels in the body and supports strong erections. It also supports feelings of sexual desire by supporting dopamine secretion via a substance called phenylethylamine.

Posing Essentials For NPC Figure And Bikini Divisions

February 5, 2015December 17, 2014drstaceynaito Leave a comment

Originally posted on RxGirl on Sunday, 17 February 2013. 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/7521-posing-essentials-for-npc-figure-and-bikini-divisions.html

With so many ladies vying for top placings at NPC local and national shows, a primer on how to pose is essential. When I serve as trophy girl at Jon Lindsay’s contests, I notice a lot of girls who do not have a clue on how to pose and who clearly do not know how to display their hard-earned physiques to their best advantage.

I have broken down posing essentials by division, describing each mandatory pose as well as transitions. I also STRONGLY advise you to do the following:

1. Watch videos on YouTube of competitors who have done well at competitions at your level, whether it be local or national.
2. Practice, practice, practice! Schedule regular practice sessions so that you are comfortable with walking, posing and doing comparisons. Practice IN YOUR SUIT AND HEELS in front of a mirror! It makes a huge difference when you pose in the outfit you will be wearing onstage. You will be able to see the lines of your body when you practice in your suit and the heels will shift your center of gravity as well. In addition, you will be able to break in your shoes before contest day. It is also helpful to have someone shoot some video footage so that you will have feedback on how you look when you pose.

FIGURE:
With the Figure Division, the steps taken are very small and the hips are kept level in an effort to preserve the competitor’s symmetry. Figure poses are defined by a close foot stance.

Quarter Turns = Mandatory turns, front, sides and back. In side posing there is a slight torso twist. Make sure to hold each pose for two seconds (“one one thousand, two one thousand”).
FRONT: Feet and legs together, can turn toes out and turn knees out slightly to accentuate quad sweep. Keep hips slightly bent, stretching out abs, lifting chest out and engage your abs and quads. You will also flare out your lats. Arms will be out to side and forearms and hands graceful and relaxed.

SIDE STAGE RIGHT: Feet and legs together. You will twist your torso slightly toward audience while keeping a slight bend at the hips. Place front arm slightly behind you and back arm in front of the body and make sure those hands are graceful! Engage those abs! You will be looking stage right and NOT at the judges, but be sure to smile and keep your chin up!

BACK: Stand with feet and legs together with your bodyweight shifted onto your toes. Stick your butt up and out to smooth out your hams and glutes, and tighten your hamstrings and glutes. Whatever you do, do NOT squeeze your glutes together or you’ll enhance ripples and other imperfections back there. Make sure to engage your entire back and flare your lat region while also keeping shoulders extended to sides to enhance their caps. Tighten upper arms with a very slight bend in the elbow, but also keep forearms and hands relaxed and graceful, with your hands within a few inches from your hip line. If you have long hair, you will need to move it to the front so that you can display your back fully.

SIDE STAGE LEFT: Feet and legs together. You will twist your torso slightly toward audience while keeping a slight bend at the hips. Place front arm slightly behind you and back arm in front of the body and make sure those hands are graceful! Engage those abs! You will be looking stage left and NOT at the judges, but be sure to smile and keep your chin up!

TRANSITIONS: Transitions are even more difficult to master as they should look graceful without losing your body lines as you do so. You can transition one of two ways:
1. Step slightly forward and to the right with your left foot, slightly crossing in front of right foot. Pivot one quarter turn to the right on your left foot, then plant right foot into next pose.
2. Step to the right with your right foot, then pivot body one-quarter to the right as you step with left foot and then hit your pose.

With both methods, you need to make sure that the arm which faces the audience should be held behind you slightly so that you are not covering the side of your body. This is also known as “opening up” the arm.
STANDING ON THE DIAGONAL: You will stand at the diagonal with a slight twist to the waist so that your upper body is angled more toward the audience while your lower body is angled towards the center of the stage. Make sure to hold the arm that is close to the audience out to the side so that your body lines are visible. Your other hand can rest on your hip. Also make sure that no matter how you stand that your competitor number is visible! The entire time, you should be keeping everything tight and smiling!

BIKINI:
The Bikini Division is defined by larger steps and a shifting of weight onto one hip during the front pose and turns in order to increase the illusion of an S-curve. The standard front and back poses involve a wide stance with feet wider than shoulder width apart.

Half Turns = mandatory turns, front and back. Make sure to hold each pose for at least two seconds (“one one thousand, two one thousand”).
FRONT: Stand with feet wider than shoulder width apart and angle one hip slightly back. This increases the S-curve in your torso. Stretch out abs, lift chest out and pull shoulders back. You can place your hand on the hip that is angled back, while the other arm can hang gracefully at your side.

BACK: Stand with feet shoulder width apart or wider and stick your butt up and out to smooth out your hams and glutes. I always tell my contest prep clients to think of themselves as cats in heat, with their butts high up and an exaggerated curve in the low back to emphasize the roundness of the glutes. Whatever you do, do NOT squeeze your glutes together or you’ll enhance ripples and other imperfections back there. Your upper body must be completely upright – do not hunch forward! Most girls will place their hands on their anterior thighs for extra stability while holding this position.

Another position which is very popular in this division is to stand with one foot crossed in front of the other, while popping that butt up in the air.

TRANSITIONS: The cleanest bikini transitions are similar to a salsa pivot turn.
1. Step forward with the leg that is further back on the stage.
2. Step slightly forward with the other foot and pivot to the other side so you are facing to the side of the stage. In other words, if your first step was with the left foot, you will step with your right foot and pivot to the left so you are facing stage left. When you transition from front to back, pop your butt out towards the audience to enhance its fullness.
3. You will then do a two step sequence so that your feet land in your next pose stance.

STANDING ON THE DIAGONAL: This is the same as for Figure.

This is not meant to be a full primer but is designed to provide basics for ladies who are new to competing in figure or bikini. I always stress the importance of watching videos because they yield valuable information on how to pose.

Now get out there and strut your stuff!

What Is 7-Keto?

February 4, 2015December 16, 2014drstaceynaito Leave a comment

Originally published on mensphysique.com on Sunday, 17 February 2013

http://www.rxmuscle.com/blogs/the-lab-supplement-school/7523-what-is-7-keto.html

For those of you who do not know what 7-Keto is, it is a metabolite of the hormone dehydroepiandrosterone (DHEA), which has gained popularity among those who are interested in battling the aging process. Keto-7 boosts immune function and helps to reduce body fat without the risk of conversion to estrogen and testosterone which characterizes DHEA.

Keto-7 (or 7-Keto) is a brand name for the chemical 3-acetyl-7-oxo-dehydroepiandros-terone which is a metabolite mainly produced in the adrenal glands and skin as well as the brain. Levels of this compound rise in the body until about age 20, then start to drop after age 30, declining by 50% by age 50. When Keto-7 levels drop, body fat and total body weight tend to increase, and immune function drops as well. In addition, since the decline in Keto-7 is more pronounced than that of cortisol, cortisol becomes dominant and further challenges the strength of the immune system. So it certainly makes sense to supplement the body with Keto-7 as we age.

Probably the best features of Keto-7 are that it carries no negative side effects, is rapidly absorbed and does not accumulate in the body over time. It counteracts the effect of circulating glucocorticoids such as cortisol, thereby conferring a protective effect on the body’s immune function. For those of you who are asking how it can enhance your health and performance, consider the fact that Keto-7 is a powerful thermogenic and can cause an appreciable increase in the body’s metabolic rate. The process by which Keto-7 does this is by enhancing the activity of three thermogenic enzymes which stimulate fatty acid oxidation. These enzymes drive liver cells to burn fatty acids for energy, resulting in lowered triglycerides. In addition, Keto-7 causes a surge in thyroid hormone activity which further stimulates fat oxidation. Another encouraging effect of Keto-7 on the body is that it improves the blood cholesterol profile. Though Keto-7 only has a slight effect on decreasing LDL cholesterol, it causes a significant increase in HDL levels, thus shifting the total cholesterol profile. Keto-7 also causes a significant rise in apolipo-protein A-1 which has a protective effect on cardiovascular health.

Many proponents of Keto-7 supplementation suggest combination therapy with both Keto-7 and DHEA. Both of these substances can work in tandem to boost estrogen and testosterone levels to optimum range. DHEA can cause facial hair growth and oily skin in women who take large amounts of DHEA, so the use of Keto-7 with a smaller dose of DHEA can eliminate this problem. DHEA cannot be administered to individuals with prostate cancer or breast cancer, which makes Keto-7 an acceptable alternative.

Make sure to supplement with Keto-7 in the morning when the body’s natural production is at its peak. I take my dose with my first meal in the morning, but you can also take this supplement on an empty stomach. Some proponents advise taking two doses daily, but I believe a 100 mg dose once daily in the morning suffices for most individuals. Avoid taking it in the evening, as it may stimulate brain activity and result in insomnia.

Keto-7 should be taken by anyone who wants to combat the aging process and improve body composition without adversely affecting natural hormonal levels of estrogen and testosterone.

Fitness Meets Art Shot In Hungary

February 3, 2015January 18, 2015drstaceynaito Leave a comment

Ironman Magazine January 2014 Hardbody Feature

February 2, 2015January 18, 2015drstaceynaito Leave a comment

Click to access IRONMAN-JAN2014-HARDBODY.PDF

Please read the full article by clicking on the link above. In this article I mention SWAT Fuel 9mm thermogenic fat burner. What I love about this particular fat burner is that I have never, ever gotten the jitters or shakes from it, yet it is extremely effective in giving me great energy and the ability to focus on whatever task I am engaged in, whether it is seeing patients at work, lifting weights at the gym, or writing articles. This product keeps me going on days when I may be at risk of going through an energy slump. I enthusiastically recommend 9mm and 9mm+P (which contains an appetite suppressant) to those of you who want to accelerate fat loss, maintain focus and energy, and avoid the jitters.