Tag RxMuscle.com

What To Do After You Have Slayed The Dragon

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Originally published on mensphysique.com on Saturday, 08 February 2014

http://www.rxmuscle.com/blogs/the-life-inspiration-and-dedication/10154-what-to-do-after-you-have-slayed-the-dragon.html
Pro Card (2)
The enticing waters of the competition world can truly rule a competitor’s life, especially when a national qualification is won at local and regional shows and the national stage beckons. In fact, most of you probably already have your national contest strategy in place and are prepared to hit contest after contest to maximize your chances of getting a Pro Card.

Every year competitors continually squirm through that national level bottleneck in an effort to go Pro, accommodating and prioritizing the NPC national contest schedule and scheduling work and vacations around it. Believe me, I can relate. The national contest lineup was so etched in my brain over the last few years that I would maneuver my work schedule and everything else around it, year after year.

A profound shift seems to occur for many competitors as they pass into the Pro ranks. When I went Pro in July of 2013 at Team Universe, everything in my life took a radical shift. I am sure many of you who are IFBB Pros understand what I am talking about. Suddenly you are cast into a wide ocean, with more contests, more opportunities, and more ventures. It can be downright confusing, overwhelming and a bit depressing once you realize that the battle you waged to slay that dragon is now over, and that unless you wish to slay a bigger dragon by earning a spot on the Olympia stage, you might not know what to do now.

Probably the best advice I can give to new IFBB Pros is to enjoy the moment and float on the cloud for a while, then be prepared to roll up your sleeves and get to work. I honestly believe that becoming a Pro actually means you have to work harder to reinvent yourself and make your mark in the world. You are in an elite group, surrounded by many driven and incredibly talented people. How will YOU stand out?

Maybe competing is still very much in your blood and you want to collect wins and points, or you want to remain relevant in the competition world. That’s fine, but just make sure to look at the bigger picture. The people who didn’t give you a second glance when you were an amateur might suddenly be fussing over you, but don’t let the attention get to your head. You need to leverage your Pro status and your unique talents and position yourself in such a way that you truly make an impact on your followers and potentially build business and a name for yourself. Think beyond the stage, push your brand and your message, and you may indeed become one of those Pros who really stands out.

Get out there, PRO!

Ignore The Haters!

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Originally published on RxGirl on Wednesday, 18 September 2013

http://www.rxmuscle.com/rx-girl-articles/9306-ignore-the-haters.html
Watch Me
Many of you ladies are well acquainted with the rigors of contest prep and understand the level of intensity and commitment required. Some of you are fortunate enough to have a great support network in which partners, family, coworkers and friends are in your cheering section and encourage all of your efforts. Unfortunately, however, some competitors may have to deal with people who discourage them or in some fashion try to interfere with their prep. I have heard husbands complain that their wives spend too much time in the gym or cannot eat restaurant meals with them. A few of my clients have lamented that family members or friends actually got angry with them for training so hard or for being so driven. The less the hater knows about the world of bodybuilding, the harsher the criticism becomes, usually as a result of ignorance and the perpetuation of erroneous stereotypes about bodybuilding.
I once had a client who almost talked herself out of competing as a reaction to her ultra-conservative mother’s opinion of bodybuilding contests. Her mother was horrified by the idea that women actually got onstage in bikinis and was deeply resistant to the idea of her daughter doing such a thing. It did not matter that her daughter was in her 30’s with children of her own. What was so sad was that everyone else in my client’s life was supportive and encouraging. For once this woman was paying attention to herself instead of doling out her energy to her spouse, children and parents, and it met with resistance.

Another frequent complaint, and one which I have heard personally, is one in which the loved one bitches about how stupid it seems to chase after a national qualification, IFBB Pro Card or Olympia qualification. Those who do not compete cannot fully appreciate the reasons competitors have to reach for that carrot. The drive is deep and in most cases incredibly personal. There is no question that competing can be extremely expensive, and it can be very frustrating to deal with less than stellar placings which push us to do more contests in order to reach our goals. It is also true that the allure of a Pro Card can fool some competitors into thinking that attaining Pro status will deliver much more than acceptance into the prestigious IFBB ranks (such as supplement company contracts, magazine covers, etc.). However, if you are realistic and are pursuing the next level of achievement for your own personal reasons, then declare that when someone tries to criticize you. My advice is to dig your heels in and fight for your right to do something that is inspiring and empowering.
Negativity
You may have people in your life who believe that you are getting too ripped and muscular. Invariably the people who make such remarks are not weightlifters, so they do not understand the mentality of those who lift and thus are not comfortable with the idea of building and sculpting muscle. If you are in a bulking phase, your appearance can be especially jarring for those who do not appreciate muscle, and the negative comments are likely to increase in frequency. It’s no surprise that those of us who compete tend to hang out with other lifters in an effort to be surrounded by like-minded individuals who can relate to what we go through and who won’t fling negative comments about our muscularity or vascularity our way.

Perhaps you only deal with minimal criticism but still have trouble processing it. I know that the majority of you who compete have been in situations where family, friends or coworkers have tried to convince you to abandon your strict meal plan, telling you that “just this once” won’t hurt you. They may even resort to accusing you of being a stick in the mud for not caving into peer pressure. It is at times like these that you need to remind yourself of your goals and that adherence to your meal plan is an insurance plan to being on point when contest day arrives. You know that every time you fall off the wagon, so to speak, you jeopardize everything you have spent the past few weeks or months to build. Why do yourself such a disservice only to appease others? Do not bother yourself with what they think, because it is not worth it.
haters
Consider the reasons why you compete and what kind of satisfaction you get from competing. Are you really going to let the people in your life drag you down and criticize you for doing something that you enjoy? Remember that your journey is not only about physical transformation, it is also spiritual. You are all grown women with minds of your own, so STAND YOUR GROUND!

Social Media: A Double-Edged Sword

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Originally published on mensphysique.com on Monday, 02 December 2013

http://www.rxmuscle.com/blogs/the-business-fitness-modeling-and-showbiz/9773-social-media-a-double-edged-sword.html
Body Fuse Social Media logos facebook twitter instagram youtube
If you are serious about competing and want to build a career in the fitness industry then you have probably been exploring the various social media platforms and trying to build your name and brand. Of course, you want to push for the most followers you can get, as well as build a fan base which boosts your credibility in the eyes of supplement companies. As your numbers grow, your name will become more well-known and you can claim – without bluffing – that you have inspired thousands of people.

However, with more followers come more problems, most commonly the jerks and the haters. I heard an interesting comment from one of my friends today, which was: “The more successful you are, the more haters you have.” I have to admit that whenever I have to deal with a hater, I am rattled by such energy and will never understand how people can go out of their way to spread negativity. I guess you can’t please everyone, and of course there are going to be those who are jealous of your physique and your success. This is when the blocking feature on numerous social platforms can and should be employed. Don’t bother trying to appease such spiritual leeches. They are not worth the trouble.

Some fans and followers (thank goodness, it is the exception and not the rule) develop a distorted perspective in which they believe that they are connected or bonded to the fitness personalities they are interested in. This quickly turns into an obsession, with the fan holding onto a sense of entitlement which can be dangerous. If such a fan feels disregarded, a cascade of psychotic behavior can ensue.

Another dangerous and disturbing situation found in social media circles is the impostor syndrome. There are individuals out there who may claim to be you, and will use your likeness, your name and your titles to build fake profiles. I am sure you have worked your ass off to get to where you are now, so it is time to do due diligence and make sure that no one is taking your good name and wearing it. The small bit of flattery which may be at play is completely eclipsed by the creepiness and the invasion of pretending to be someone else.

Thankfully, the vast majority of people are level-headed and rational. However, as your numbers grow, you must be aware of the issues which may arise and take measures to protect your name and reputation in the industry.

How To Choose Your Next Show

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Originally published on RxGirl on Saturday, 03 August 2013

http://www.rxmuscle.com/rx-girl-articles/8937-how-to-choose-your-next-show.html
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If you compete then you know that prepping for a contest keeps you focused on a singular goal. But what happens when that show is over and your placings compel you to shift your strategy? Financial considerations, geographical logistics and time needed to improve on your physique are variables which can come into play. This is true regardless of whether you are an Amateur competitor or a Pro.

Whatever you do, refrain from jeopardizing your financial security or your job security and only do those shows which you can truly afford. If you need to work on building muscle, leaning out, or improving balance or symmetry, you need to be realistic and give yourself enough time to make those changes before you hit the stage again. If you know that you have weak points with your presentation (posing, competition color, suit selection, makeup, hair), make sure that you correct these issues so that you bring a noticeably improved package to the stage.

If you are competing locally and have yet to qualify at the national level,I always advise selecting a national qualifier for your next show. If you are near the bottom of the barrel, choose an event which is at least 12 weeks out so that you have enough time to make improvements. If you are nationally qualified but have never stepped on the national stage before, you might want to compete in a local or regional event in a metropolitan area so that you get more of a feel for how a large scale show is organized. It is important to bear in mind that national level events have stiff competition, so make sure you practice your posing and get everything lined up in time for the national stage.
NPC Team U teaser
Master’s level competitors always face a bit of a disadvantage because of their age, so I always advise them to confine their national appearances to pro qualifiers which feature Master’s divisions. Keep in mind that a Pro Card is a Pro Card, regardless of whether you get it as an open or a master’s competitor. I also advise master’s competitors to enter as many divisions as possible to increase their chances.

For Pros, it might be a good idea to consider Pro events in different parts of the country so that you are seen by different IFBB judging panels. This also enables you to increase your exposure and fan base. If you or your sponsors can handle the expense of international contests, you may consider traveling out of the country. If you are chasing after an Olympia qualification, you could stack shows so that you increase your chances of getting into the top five and getting points.

Whatever level you compete at, remember to have fun and enjoy the journey!

Fit For Stage: There Is A Difference

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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

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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
When-you-focus-on-what-you-want-everything-else-falls-away
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.
Horse Blinders
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.

Common Diet Myths

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Originally published on RxGirl on Tuesday, 28 May 2013

http://www.rxmuscle.com/rx-girl-articles/8325-common-diet-myths.html
bigstock_Myth_truth_1199244
MYTH: You should avoid eating fat.
FACT: Despite the fact that fat carries more than twice the amount of calories per gram when compared with carbohydrates and protein, fat takes longer to empty from the stomach and thus keeps you feeling fuller for a longer period of time. Fat also adds flavor to foods and heightens the dining experience. In addition, you must consume some fat in order to maintain proper cellular health. Omega fatty acids, monounsaturated and polyunsaturated fats, all of which are healthy forms of dietary fat, actually lower LDL cholesterol in the blood.

Healthy Meal Image
MYTH: Healthy foods are more expensive.
FACT: Many unprocessed foods such as grains, fresh vegetables and fruit are extremely cheap. Think about it. You can purchase a five pound bag of potatoes for a couple of dollars, or you can buy a bag of potato chips for $3.49 or more. And I don’t need to tell you that the bag of potatoes will provide sound nutrition and far more food bulk than the chips. I am not a big fan of certain natural food markets because they are grossly overpriced, so I visit other markets which have very reasonable prices on their unprocessed foods. Processed and fast foods may be more convenient, but they are more costly over time, especially if you eat them frequently.
Double Arches Meal
MYTH: Late night meals will make you fat.
FACT: Your body doesn’t process food differently once the sun comes down. The problem that many people have is that they restrict their caloric intake too much during the day, usually by skipping meals. By the time they get home from a busy day, they are starving, and will eat an excessive amount of calories to satisfy their hunger. Another issue is the mindless munching on snack foods which people often do while watching TV or sitting at the computer.

As long as you eat a reasonably sized, healthy meal, nighttime eating shouldn’t result in weight gain.

MYTH: You can eat any foods you want as long as you do it in moderation.
FACT: It’s okay to indulge in a calorie dense or unhealthy food item once in a while, but if you make it a regular practice to eat junk foods every day, you are doing your body and your health a huge disservice. Trust me, a chiseled physique can never be built on a pizza diet (I know, wishful thinking, right?). Your body requires high quality protein, healthy fats, and unprocessed or minimally processed carbohydrates to function optimally and to support a healthy metabolism.

MYTH: Skipping meals is a good way to lose weight.
FACT: Spacing your meals throughout the day will keep your metabolism running in high gear. It is true that breakfast is an important meal because it provides essential nourishment, regulates mood and energy levels and boosts mental clarity. People who skip meals are notorious for eating excessive amounts of food when they actually do eat, and those meals are usually unhealthy and of poor nutritional value. If you are prone to skipping meals, try keeping a food journal to monitor your meal consumption throughout the day.

MYTH: Carbohydrates will make you fat.

The truth is,carbohydrates are usually consumed in excess by many people. What this does is cause a sharp increase in blood glucose, which triggers insulin release so that the glucose can be converted to glycogen for storage in the liver and muscles. Only a certain amount of this glycogen can be stored, with the excess being stored as body fat. Once the blood glucose level falls below normal, carbohydrate cravings are triggered which many individuals succumb to.

When you cut carbohydrate intake, you will experience a rapid weight loss initially as the body drains glycogen stores for energy. What also occurs is that water is released as the glycogen is utilized, resulting in weight loss from the increased urination which results. But after about two weeks, the increased urination ends, and along with it, the rapid weight loss.

That Ever-Elusive Pro Card

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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
Pro Card (1)
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

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

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

Hormone Roller Coaster

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Originally published on RxGirl on Tuesday, 09 April 2013
lady-eating-chocolate
http://www.rxmuscle.com/rx-girl-articles/7895-hormone-roller-coaster.html

Oh, to be a woman. We are blessed with goddess energy and are also capable of being strong and muscular while holding onto our femininity. But with our female distinction we also have hormonal fluctuations which can wreak havoc on our health and our moods. It can be a tricky thing to keep estrogen and progesterone levels balanced consistently, especially for those of us who compete. Estrogen imbalance can also bring about early menopause, premenstrual symptoms, menstrual irregularities, and skin issues.

Women who practice a healthy diet, regular exercise, adequate sleep and stress management have the best chance of keeping their hormones in balance throughout their cycles. Overly processed foods, especially refined sugars, should be avoided. Strength training is also an excellent way of regulating estrogen levels in the body. However, I realize that the majority of you who are reading this are already on board with clean eating and weight training, but may still struggle with mood swings, food cravings, menstrual irregularities, and menstrual cramps.

Here are some tips on how to combat mood swings and food cravings which may emerge each month. These supplements will not affect contest prep, and may actually equip you with the best chance of staying on track even during THAT time of the month.

MOOD SWINGS: I am a big fan of the B vitamins because they are proven to reduce stress and anxiety. In fact, I make sure that all of my patients who suffer from depression and anxiety take a B-complex supplement to regulate their mood. It is also a good idea to take magnesium glycinate to restore the magnesium that is depleted during times of stress. Start with 250 milligrams daily, then increase to three times daily with meals. If you get drowsy or have frequent bowel movements, decrease your dose down to once or twice per day.

FOOD CRAVINGS: One of the reasons why women tend to crave chocolate around that special time of the month is because they are often deficient in magnesium, which is found in high amounts in chocolate. For this reason, I suggest taking magnesium glycinate(as stated before) to normalize magnesium levels in the body. Dosage parameters are the same, but if you prefer, you can take magnesium for two weeks at a time, starting a week before your period and ending a week after you get your period.

Another great supplement to take for food cravings is alpha lipoic acid. Take 100 milligrams three times daily. If you really get slugged with strong food cravings before flow visits, add chromium picolinate (200 micrograms three times daily) and vanadyl sulfate (10 milligrams three times daily) to your regimen.