Booty-Building Superset Routine

Originally published on RxGirl on Wednesday, 15 August 2012. 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/6311-booty-building-superset-routine.html

Booty Building Superset Routine

NPC Pittsburgh 2012

If I had given into my natural genetic setpoint which gave me a relatively flat booty due to my Japanese ancestry, I would never have transformed my posterior into what it is today. In recent years the quest for a round butt has been one of the most highly coveted physical attributes for women. In keeping with this highly sought goal, I am providing readers with a superset routine which will create the full and curvaceous look which fills out a pair of jeans nicely and turns heads in a good way!

THE ROUTINE
Make sure to move from one exercise within a superset to the next quickly, without rest. Once you have completed a superset, rest for 30 seconds then begin your next superset. Complete all sets in Superset 1, then complete all sets in Superset 2, etc.

Superset 1 –
5 sets of the following:
25 jump squats

20 stiff-legged deadlifts with dumbbells

15 stride jump crossovers How to do: Using a bench or plyo box, place one foot up on bench with that leg almost parallel to floor. Jump explosively over bench, springing off bench and landing with your other foot on the opposite side of the bench. Repeat on other side.

Superset 2 –

5 sets of the following:

15 walking dumbbell lunges

20 Butt Blaster

15 prone leg curls

Superset 3 –

4 sets of the following:

20 one-legged dumbbell deadlifts

20 one-legged cable kickbacks

Superset 4 –

20 one-legged leg press (lying on your side and pushing through your heel)

20 plie dumbbell squats holding dumbbell between legs with wide stance and squatting LOW

12 barbell good mornings

Perfect Stage Makeup

http://www.rxmuscle.com/rx-girl-articles/6198-perfect-stage-makeup.html

The original post was published on RxGirl.com on Monday, 30 July 2012. The text was white on white, so the text is tough to read unless you highlight the entire body of the article. To make it easier for everyone, I have copied and pasted the article here.

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Let’s say you have decided to compete in your first contest and have already chosen your suit and accessories, booked your tanning appointment and, in an effort to keep costs down, decided to do your own makeup. If you have done stage makeup for other competitors then you most likely know what colors and techniques to use in order to avoid looking like a ghost onstage. However, if the extent of your makeup application skills has not ventured beyond bridal makeup and a nice going-out-on-the-town look, you might want to read on.

FOUNDATION:

First and foremost, the foundation you use needs to be DARK. I mean really dark. Generally speaking, the color on your face needs to be only a shade or two lighter than the color on your body after you get your spray tan. For those of you familiar with MAC Foundation colors, Studio Tech NW43 or NW45 are excellent foundation shades for the majority of competitors. However, I do not like MAC foundations because 1) they are extremely comedogenic, and 2) the compacts dry out very quickly. Instead, I use Bobbi Brown Stick Foundation in Warm Walnut and that works very well onstage.

Make sure to gently exfoliate your skin prior to the day of the competition, and use moisturizer and primer immediately before applying foundation. Though I usually use a foundation brush to apply foundation for photo shoots, when working with very dark foundations for stage I find that a makeup sponge works better than a brush in applying a nice, thin yet even layer. Make sure to extend foundation onto your neck, ears and hairline, feathering out and blending. Once this is done, dust some translucent setting powder over the foundation to set it. Chanel makes an excellent loose powder which I love both for daily use and for shows.

EYES:

Usually I will do my eye makeup first, then apply foundation since using a lot of black eyeshadow can often create a lot of dust which will ruin your foundation if you have applied it prior to your eye makeup. When choosing eyeshadow colors, avoid blues, greens and purples as they tend to look garish under the stage lights. Your best bet is to stick with neutral tones. You can never go wrong with a dramatic smoky eye. If you don’t know how to do a smoky eye, check out YouTube for some great smoky eye tutorials. Also check out the image in this article which shows a perfect smoky eye for the stage. Ideal colors to use for a stage-ready smoky eye are black, champagne or platinum, a beige base, brown and perhaps a warm pink.
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Here are some guidelines for creating a smoky eye with the above colors:

1. Apply eye shadow primer. I like Too Faced Shadow Insurance.
2. Sweep a beige shadow (recommended: MAC Grain) over entire lid and up along browline.
3. Apply black eyeshadow (recommended: MAC Carbon) over lid but be careful NOT to extend beyond lid crease. Extend shadow beyond outer corner of eye in a V, angling towards brow. Blend well with a blending brush. Also apply black eyeshadow to the outer portion of the lower lash line.
4. Take a brown eyeshadow (recommended: MAC Brown Down) and work into crease at outer corners. Make sure to blend this well.
5. Take a warm pink (recommended: MAC Da Bling) and sweep it over the inner and mid-portion of the lid.
6. Apply the champagne (recommended: MAC Ricepaper) or platinum shade on the browbone, the center of the lid, and the inner corner of the eye.
7. Apply black liquid eyeliner along the upper lash line, sweeping up into a cat eye at the outer corners. Please refer to the image of cat eye liner for a guideline.

Don’t forget false eyelashes! Finish off with liquid eyeliner and lots of mascara.

Make sure to also fill in your brows. I find that shadows work much better than pencils at creating a flattering look.

FACE CONTOUR:

Make sure to use a blush which is dark enough to show up on your face. MAC Dollymix is an excellent color for stage. I tend to extend the blush a bit into the side of the cheek below the cheekbone to avoid a hollowed out look, and will add a bit of bronzer to the blush when I do this.

Your contouring powder also needs to be dark, making MAC Deep Dark mineralized skin finish ideal for such a task. Apply contouring powder in an “E” on each side of the face, starting at the temple, then sweeping under the cheekbone and then along the underside of the jawline and under your chin. Make sure to blend well! A bit of highlighting powder also looks lovely when dusted lightly on the apples of the cheeks, forehead and chin, but be sure to use a light hand.

LIPS:

For your lips, choose pink or red matte shades. Avoid frosted formulas, oranges and corals as they do not translate well onstage. Also apply clear or pink lip gloss over your lipstick for a nice finish. Before you go onstage, make sure to blot the inner part of your lips with tissue to ensure that no lipstick ends up on your teeth.

IMPORTANT TIPS:

If you are nervous about how your makeup might look on the day of the show, practice your techniques until you feel comfortable. Also, make sure to give yourself enough time to apply your makeup on the day of the competition without feeling rushed. It is far better to start very early and have extra time to relax AFTER your makeup is applied than to be rushed and perhaps unable to complete your makeup application before stepping onstage.

Excusitis And How To Banish It

http://www.rxmuscle.com/rx-girl-articles/5936-excusitis-and-how-to-banish-it.html

The original post was published on Tuesday, 26 June 2012 on RxGirl.com. It is difficult to read on the site, so I have copied and pasted the article here for you to read.

???????????????????????????????????????As a physician and fitness professional I constantly encounter people who suffer from something I like to call “excusitis”. It is not uncommon for a patient to lament over her excess weight, using the fact that she has had children as an excuse for refusing to take charge over her life. Another common scenario is the man who is just entering middle age and is despondent over his growing belly, yet has no intention of giving up his preference for daily treks to fast food establishments. The list goes on and on, but every rationalization I have heard has been based on skewed logic and entrenched in a basic refusal to take ownership in a person’s own responsibility for not being in shape.

I understand that making a decision to be healthy and fit can be very challenging because it requires a person to be held accountable for unhealthy patterns and behaviors. This is complicated by the fact that the American diet is so heavily reliant on processed foods that most people have trained their brains and bodies to hold onto fat and function at a suboptimal level. To be truly fit, a mental shift must occur which motivates oneself to obliterate the old patterns which have served as a blockade to attaining better health. Initially these lifestyle changes can be daunting since they are in opposition to how the person has become accustomed to living. However, if one persists in adopting healthy behaviors, cravings for unhealthy foods will dissipate and a transformation of mind will occur, with the body soon following along.
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Excuses are an easy way out and are reflective of the pervasive message which society sends out. What do I mean by this? If you think about all the fad diets, diet pills, and other weight loss gimmicks which are on the market, it is no surprise that many individuals are threatened by the idea of being proactive about their own health and fitness. Without sugar-coating it, lifelong fitness and wellness rely on a foundation which takes time to establish and which require commitment on the part of the individual.

I find that by sharing before and after photos and transformation stories of individuals who have lost a tremendous amount of weight or battled cancer only to stand later as a beacon of optimal health and fitness, I can often impact patients and clients in a very powerful way. The stories I share are of ordinary people who were often in horrific shape prior to deciding to take a proactive stance on their own health, many of whom are now fitness professionals who serve as incredible inspiration for others. Once I share transformation stories with a patient or client, I set specific goals and monitor their progress within a program. For those who cannot afford to see a physician, dietitian, trainer or coach, there are a multitude of resources available now, from online training and food logs to online support groups which will help a person to stay on track.
Do It
If you have been vacillating between taking charge of your life and wallowing in self-pity, it is time to stop making excuses and choose the former. You will be rewarded with better health, greater vitality, a more fit body and a boost in self-confidence. It’s a win-win situation.

Links To All Of My RxGirl Articles!

I was honored to write 25 articles for RxGirl over the past three years!

Get The Best Skin Ever Part 1: Lifestyle Adjustments
http://www.rxmuscle.com/rx-girl-articles/11853-get-the-best-skin-ever-part-1-lifestyle-adjustments.html

Easy Hairstyles For The Stage
http://www.rxmuscle.com/rx-girl-articles/11651-easy-hairstyles-for-the-stage.html

Waxing Or Threading?
http://www.rxmuscle.com/rx-girl-articles/11509-waxing-or-threading.html

Should You Do A Cleanse Or Detox?
http://www.rxmuscle.com/rx-girl-articles/11427-should-you-do-a-cleanse-or-detox.html

Melatonin
http://www.rxmuscle.com/rx-girl-articles/11102-melatonin.html

How To Beat Down Excuses That Derail You From Your Fitness Goals
http://www.rxmuscle.com/rx-girl-articles/10839-how-to-beat-down-excuses-that-derail-you-from-your-fitness-goals.html

The Ultimate Competition Packing List
http://www.rxmuscle.com/rx-girl-articles/10580-the-ultimate-competition-packing-list.html

Celiac Disease: A Blessing In Disguise For Competitors?
http://www.rxmuscle.com/rx-girl-articles/10435-celiac-disease-a-blessing-in-disguise-for-competitors.html

Weightlifting Safely While Pregnant
http://www.rxmuscle.com/rx-girl-articles/10085-weightlifting-safely-while-pregnant.html

Eating For Two: Nutrition For Competitors During Pregnancy
http://www.rxmuscle.com/rx-girl-articles/9990-eating-for-two-nutrition-for-competitors-during-pregnancy.html

Selecting The Right Suit Cut For Your Body
http://www.rxmuscle.com/rx-girl-articles/9788-selecting-the-right-suit-cut-for-your-body.html

Ignore The Haters!
http://www.rxmuscle.com/rx-girl-articles/9306-ignore-the-haters.html

How To Choose Your Next Show
http://www.rxmuscle.com/rx-girl-articles/8937-how-to-choose-your-next-show.html

Maintaining Focus In The Midst Of Chaos
http://www.rxmuscle.com/rx-girl-articles/8649-maintaining-focus-in-the-midst-of-chaos.html

Common Diet Myths
http://www.rxmuscle.com/rx-girl-articles/8325-common-diet-myths.html

Hormone Roller Coaster
http://www.rxmuscle.com/rx-girl-articles/7895-hormone-roller-coaster.html

The links below have an issue with white text on white background and thus cannot be read unless you highlight the entire body of the article. I will also re-post every article I wrote for RxGirl in future blog posts here, so stay tuned for those posts!

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

Help! My Face Is Falling
http://www.rxmuscle.com/rx-girl-articles/7293-help-my-face-is-falling.html

Supplements Women Need
http://www.rxmuscle.com/rx-girl-articles/7082-supplements-women-need.html

Emotional Eating
http://www.rxmuscle.com/rx-girl-articles/6941-emotional-eating.html

Competing On A Budget
http://www.rxmuscle.com/rx-girl-articles/6778-competing-on-a-budget.html

How To Bling Out Your Own Suit
http://www.rxmuscle.com/rx-girl-articles/6387-how-to-bling-out-your-own-suit.html

Booty-Building Superset Routine
http://www.rxmuscle.com/rx-girl-articles/6311-booty-building-superset-routine.html

Perfect Stage Makeup
http://www.rxmuscle.com/rx-girl-articles/6198-perfect-stage-makeup.html

Excusitis And How To Banish It
http://www.rxmuscle.com/rx-girl-articles/5936-excusitis-and-how-to-banish-it.html

Get The Best Skin Ever- Part 1: Lifestyle Adjustments

Beauty face of woman with clean skin

http://www.rxmuscle.com/rx-girl-articles/11853-get-the-best-skin-ever-part-1-lifestyle-adjustments.html

Please read my RxGirl article on making lifestyle adjustments that will transform your skin. You can access the original article by clicking on the link above, or keep reading here for the full article.

“What skin cream do you use? Your skin looks amazing!”

This is a common exclamation from women who admire the flawless skin of those who are either naturally dermatologically blessed or have been proactive about practicing good skin care. Perhaps you are one of the blessed individuals, but most women deal with acne, wrinkles, oiliness, hyperpigmentation, dry skin and dark circles under the eyes, all of which can be addressed with targeted products. If you practice consistent skin care with the right products, you will see improvements in the tone and quality of your skin.

Before delving into topical products in Part 2 of this article, I will utilize Part 1 here to review the many variables which can dramatically influence the quality of the skin.

Sleeping Beauty –
There’s a lot of truth to the adage about getting one’s beauty sleep. When you get adequate sleep, you optimize your body’s ability to repair itself because it has a chance to release human growth hormone in the deep stages of sleep. Conversely, cheating yourself out of a good night’s sleep results in an increase in cortisol release, which increases the amount of inflammation in the body. Basically, the inflammation prevents your cells from repairing damaged collagen, and if this occurs chronically, your skin will adopt an aged appearance. So get some quality shut-eye every night!

Don’t smoke –
I know most of you ladies don’t engage in this habit, but if you do, bear in mind that the habit breaks down the collagen and elastin in your skin, aging you prematurely. Smoking also constricts the blood vessels in the upper layer (epidermis), which interferes with delivery of oxygen and other vital nutrients which are involved in cell renewal. Lastly, the constant pursing of the lips which occurs while puffing on a cigarette causes fine vertical lines (“smoker’s lines”) to develop around the mouth.

Internal antioxidants –
We have all heard of the benefits of daily antioxidant intake and how these nutrients boost the body’s immunity, decrease inflammation, and even improve cognition, so it shouldn’t surprise you that antioxidants also promote cellular repair in the skin as well. Make sure to incorporate foods and supplements which have antioxidants such as vitamins A,C, E, cofactors like CoQ10, and polyphenols like resveratrol in them.

Hydrate from within –
Drink plenty of water, and you will be rewarded with glowing, healthy skin. Every time I have told a patient who suffered either from dry skin or from stubborn acne to drink plenty of water, I have seen dramatic improvement in the quality of their skin after they began drinking at least three liters of water per day. Adequate hydration will ensure that toxins are flushed out of cells and the cells are filled with water.

Healthy fats –
One of the hazards of competing is the tendency for coaches to completely strip dietary fat from contest prep diets. What results is a gaunt, unhealthy, aged appearance in the face which looks terrible and just screams for dermal fillers. Rather than wreak havoc on your youthful appearance, why not keep healthy fats like avocado, MCT oil, coconut oil, olive oil, flax seed, almonds, cashews, and fish oil in your daily regimen?

Limit alcohol –
Alcohol is notorious for dehydrating the skin and for that reason alone should be ingested in moderation. Also, since alcohol is toxic to the liver, it impairs the body’s ability to remove other environmental toxins which will be reflected in the quality of the skin. And for those of you who suffer from rosacea, that relaxing glass of red wine with dinner is a big no-no because it will aggravate the condition.

Clean makeup brushes –
When was the last time you cleaned your makeup brushes? Makeup brushes should be thoroughly washed on a regular basis to remove product build-up, bacteria and oils. If you suffer from acne, you need to be especially diligent about cleaning your makeup brushes regularly. As a general rule, clean foundation and concealer brushes at least once a week (twice a week if acne is a major issue). Eye makeup brushes should be cleaned every two weeks, and other brushes should be cleaned monthly. There are some excellent brush cleaning solvents, but you can mix one part baby shampoo with four parts water for an excellent and cheap brush cleaner.

Sanitize cell phone –
Cleaning your cell phone on a regular basis is a good sanitary practice to adopt, and can also save your skin from acne breakouts and rashes. Think for a minute how much you touch your phone and how much dust, ear wax and fingertip residue can accumulate on its surface. It’s no surprise that putting this bacteria- riddled device next to your cheek can cause skin flare-ups to occur. The best way to clean your phone is to use a soft cloth which is lightly sprayed with a dilute isopropyl alcohol solution (equal parts iso alcohol and water).

Stay tuned for Part 2 of this article which will cover topical products and treatments for luminous, youthful skin!

Are You A Sponsored Athlete Or An Unpaid Salesperson?

Original post can be found here:

http://www.rxmuscle.com/blogs/the-business-fitness-modeling-and-showbiz/11790-are-you-a-sponsored-athlete-or-an-unpaid-salesperson.html

Are you an athlete
Most sports supplement companies and other fitness related companies aggressively promote their products through athletes who can sing the praises of their benefits. Who could be better at describing the efficacy of a product and how it enhances training or recovery than an athlete who not only already uses those types of products, but someone who has a following and who can convince new customers to purchase from the company which they represent?

Here’s where things get problematic. The pool of bodybuilding and fitness athletes is pretty massive, and the waters are teeming with athletes who are anxious to get their so-called “big break”. As a result of this, savvy marketing teams from fitness related companies often sweep up these individuals because they are enthusiastic and can propel a brand’s exposure. All the company needs to do is to offer some free product to the athlete and provide instructions on how to use social media to get the word out that these products exist. Then the athletes post images of themselves holding or using products, and add affiliate codes so that any orders which are generated through that athlete’s post are credited to the athlete. This can be a great way for an athlete to make some extra money while competing or chasing down fitness related gigs and projects.

It is important to bear in mind that such athletes really aren’t sponsored, but are instead unpaid salespeople who provide free advertising and generate sales via social media posts which direct followers to product websites. Yes, they get commissions if they have affiliate codes, but such commissions are nothing to write home about unless someone is really blowing the roof off in sales. This is in stark contrast to a true athlete sponsorship, in which an athlete is paid to represent the brand as a brand ambassador. The sponsored athlete is chosen for his or her physique, performance history and awards, facial good looks, charisma, enthusiasm, and often the size of his or her social media following. Usually a sponsored athlete signs a contract which stipulates that he or she will receive a certain amount of free product, and in most cases will also receive financial compensation which is either paid via a monthly salary or via a contest stipend. Though the athlete usually agrees to a set requirement or recommendation to provide social media posts for the company at regular intervals, the company pays the athlete for his or her trouble. Personal appearances and events are also part of the sponsored athlete agreement and clearly described in the written contract. The sponsored athlete is compensated for use of his or her likeness on advertising materials as well.

Obviously it is a far better deal to become an official sponsored athlete for a company. Otherwise, you are just providing free advertising and cheap labor in exchange for products which are sold at a significant markup from what they are manufactured at. If you post a selfie with product that somehow goes viral, the company will certainly love the boost, but I doubt you will ever see any type of compensation if you aren’t a sponsored athlete, which means you provided your likeness for free. The truth of the matter is that there are only a handful of athlete sponsorships to go around, with a massive surplus of athletes vying for those spots. The athletes who end up getting sponsorships stand out from the crowd in some way, or fit a brand’s look and philosophy so well that it makes sense to bring them on board to represent a brand. The rest of the athletes must navigate through all the companies out there to try to find an arrangement which benefits them in some way. Sometimes it is easy to sell a product, usually because the athlete enjoys using it so much that he or she doesn’t mind providing free advertising or labor.

Sometimes a supplement company will launch a contest which is based on social media posts. One company, which shall remain unnamed, launched a huge campaign this year that was patterned on this idea, and decided to award 5 of the entrants $10,000. Sure, that sounds like a good chunk of change, but if there were 8,000 entrants, then 7,995 walked away with nothing. At the end of the campaign, the company got tons of free advertising and all those hashtags they requested for “tracking” purposes also propelled their brand in a huge way. To be honest, this is a brilliant marketing tactic, but not the best move for the majority of athletes who participated. I have also seen companies launch contests in which entrants must purchase a product, then post on social media with hashtags to enter the contest. This is another form of free advertising for the company, a great way to generate sales, a brilliant means for them to boost exposure, and yet another way for athletes to be suckered into doing free advertising. I don’t see much harm in taking part in such a contest if you truly love a product and want to proclaim it, but just remember that it works wonders as an advertising tool for the company without any benefit for you.

One thing I will never advocate is purchasing products, even at a steep discount, while also representing a brand as one of its “sponsored” athletes. If you are asked to pay for a product while also providing free advertising on social media channels, run quickly in the other direction! Basically you are dealing with a company which doesn’t value you enough as an athlete to provide compensation for your advertising efforts. This isn’t the same as purchasing a product, finding out you like it, THEN posting something on social media which lets people know how much you like it. I know of several athletes who had done this, which sparked the attention of the company which manufactured the product, eventually leading to a sponsorship deal. But do not, I repeat, DO NOT PAY for products as a way to get false sponsorship for a company.

It isn’t a bad thing to work as an unpaid salesperson in the fitness industry as long as you know your place and value. Once your following builds, the smart thing to do is to leverage your visibility into getting an athlete sponsorship. The main thing is to make sure that you don’t get taken advantage of in the process.