Tag performance

Discussion On Glute Exercise #7: Single Leg Press

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In the Top Ten Glute Exercise Video Series Ian Lauer CSCS and IFBB Men’s Physique Pro and I presented ten exercises which we felt were the most effective for building and tightening up the glutes. Number seven on the list was the Single Leg Press, which I will describe here.

Place one foot on the middle of the leg press platform and place other foot firmly on floor to maximize a stretch in the glutes. Push plate with foot, straighening out hip and knee without locking knee while driving through the heel and squeezing your butt. Move relatively quickly during this exercise so that you get maximum glute recruitment and really burn out the muscle. Complete a full set with one leg, then switch legs without resting.

Recommended rep range is 10 to 25 repetitions for each leg, 4 to 6 sets total. For a challenge, aim for 30 repetitions on higher rep days.

Watch it on YouTube:

Discussion on Glute Exercise #10: Bench Hip Raise

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In the Top Ten Glute Exercise Video Series Ian Lauer CSCS and IFBB Men’s Physique Pro and I presented ten exercises which we felt were the most effective for building and tightening up the glutes. Number ten on the list was the Bench Hip Raise, which I will describe here.

You will need a bench which is what your shoulders and head will rest on during the exercise. Your body will be perpendicular to the plane of the bench surface. Plant your feet on the floor about shoulder width apart and knees bent to 90 degrees so that your thighs are parallel to the floor. Place a weight plate (I usually use a 45 pound plate but you should start with a lower weight until you feel comfortable with this move) on your thighs. This is your starting position.

Flex at the hips so that you sink down with your glutes almost touching the floor, then come back up while squeezing your glutes to return to the starting position.

Recommended rep range is 10 to 15 repetitions, 4 to 5 sets total.

Watch it on YouTube:

Why Liquid Sun Rayz is the BEST Competition Color Around

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LSRAfter competing in the NPC for a number of years I have tried ALL the major brands of competition spray tanning products and have certainly formulated opinions regarding each brand. I remember the first time I had Liquid Sun Rayz (LSR) applied and was mesmerized by the deep mahogany tone of the product. It was more believable than other brands and looked incredible onstage. Yet I found myself in geographic regions which featured other products, so I was often forced to use other products with results that never impressed me in the same way that LSR did. Whenever a competitor asks me what color I recommend, I always say LSR because I know it will always look outstanding onstage. The formula works well on pale skin tones and looks beautiful on the darker skin tones as well. You will NEVER look orange, yellow or green onstage with LSR. The formula also adheres beautifully to the skin and the DHA imparts a very deep color after several hours.

Another very important reason why I love LSR so much is that Marilyn Spatola has established a tremendous business which truly celebrates the athlete. The LSR team is very organized and adheres well to their spray schedule. I have heard horror stories about competitors choosing other spraying services and waiting for hours past their appointment times or not getting sprayed at all. Marilyn and her spray team are respectful, professional, caring and efficient. I never worry about whether my tan will look good for a contest because I know that LSR will make sure that my color (and everyone else’s) looks perfect.

I am so very excited to be one of the LSR Sponsored Athletes and look forward to LSR’s continued successes!

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

Switch Up Your Training For Maximum Results!

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Ian Lauer IFBB Pro in Dcore Fitness Apparel

Ian Lauer IFBB Pro in Dcore Fitness Apparel

Perhaps you have become accustomed to a certain training split, and you perform the same leg routine every leg day, the same chest routine every chest day, etc. You think you hit it hard but you aren’t seeing the changes you are working so desperately to attain. Fact is, the body will adapt to a weight lifting regimen that never changes. You may notice that when you train you are almost going through the motions.

It’s time to switch up your regimen! If you change your routine every few weeks you are more likely to obtain the results you seek. The key is to challenge yourself by making your workouts harder, either by changing the number of sets, the number of repetitions, rest periods between exercises, weights used, types of exercises, number of training sessions per week or the types of exercises you perform. When you do this you force your body to adapt to exercise.

Simply by changing only one of these variables each week, you can bring about great gains in your workout regimen.

Number Of Sets: You can increase the number of sets you perform during a workout.

Repetitions: If you use a heavier weight, you will perform fewer repetitions. The rule of thumb is that the last couple of repetitions should be somewhat difficult to complete.

Rest Periods: A good rest range between sets is 30 to 60 seconds, which you can switch up.

Weights Used: You will increase the weight you lift on days when you are performing fewer repetitions per set. Use lighter weights on the days when you perform a higher number of repetitions. Make sure that the weight used is one that is slightly difficult to lift during the last couple of repetitions in your set.

Number Of Sessions: If you are looking to make greater changes in your legs, then incorporate two to three leg sessions per week which are separated by at least 24 hours in between each leg session. During those 24 hours you can train in an upper body portion of your split. If you want to make greater gains in your upper body, the same principles can be applied.

Types Of Exercises: You can increase the number of activities for a muscle group during a week in which you want more of a challenge. If you usually use machines, switch to free weights. If you use barbells (e.g. for a chest press), switch to dumbbells. If you usually use dumbbells, switch to a cable. Another thing I LOVE which will really offer a challenge in a workout is to add in plyometric moves such as jump squats and straddle bench jumps. I especially love incorporating plyometrics in a superset with other leg exercises.

Pyramids: Pyramids are GREAT for maximizing muscle growth. You will be worn out from pyramids which is a good thing if you really want to grow muscle. With pyramids you will increase the weight lifted with each successive set while reducing the number of reps. What this does is engage all the muscle fibers thoroughly. Here is a typical pyramid for an average man performing an incline dumbbell chest press:

Set 1: 25 repetitions with 30 pound dumbbells
Set 2: 20 repetitions with 35 pound dumbbells
Set 3: 15 repetitions with 40 pound dumbbells
Set 4: 12 repetitions with 45 pound dumbbells
Set 5: 10 repetitions with 50 pound dumbbells
Rest 30 seconds between sets.

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!