Tag success

How Weekend Drinking Binges Make You Fat (Repost)

drstaceynaito Leave a comment

One of the reasons why people tend to look forward to the weekend so much, besides being away from work, is the ritualistic imbibing of alcohol and consumption of rich foods which many tend to engage in. I have clients who will follow a sensible and healthy meal plan during the week, only to abandon all self-control, put on party hats and eat and drink during the entire weekend.

I will explain to you why this practice is a sure way to keep you from attaining your fitness goals. When you drink large amounts of alcohol, say 3 drinks or more, your body gets a sudden influx of alcohol which puts your body’s metabolism of nutrients to a grinding halt. Why? Because the body cannot store alcohol and must use it immediately as a fuel source. What happens with nutrients is that they are converted to fat and then stored in fat tissue for later use, so alcohol essentially prevents the body from utilizing fat. High consumption of alcohol also impairs the cerebral function (specifically the prefrontal cortex), flattening inhibitions and increasing the appetite. That is why you will often crave greasy foods when you drink, because the body turns to rich foods to replenish nutrients. The combination of increased appetite and behavioral changes are enough to get you to eat a calorie laden, fatty meal which is then stored as fat.

I enjoy the occasional cocktail and as a result will never tell people to avoid drinking altogether. However, I have several recommendations which will minimize the fat deposition which alcohol consumption triggers.

1. Always eat a meal with PROTEIN, FIBER and HEALTHY FAT before you begin drinking to offset the surge in blood sugar which occurs with alcohol consumption and to slow the absorption of alcohol once it is introduced to the gut.

2. Drink two glasses of water for every drink of alcohol. Alcohol is a diuretic, meaning that it will dry you out. Because of this, it is important to maintain a high level of hydration to offset the diuretic effect.

3. Limit consumption to 1 or 2 drinks in an evening. This will keep calorie consumption down.people at party

Powerful Women

drstaceynaito Leave a comment

This is a repost of a recent article on MSN Money which showcased 13 newcomer women who made it onto the list of the richest self-made women in the United States. The original article can be found by clicking the link here, but I have also copied and pasted the body of the article so you can read about these extraordinary women here.

http://www.msn.com/en-us/money/savingandinvesting/13-newcomers-named-richest-self-made-women-in-us/ar-BBtKKOC?ocid=spartandhp

13 newcomers named richest self-made women in US

Forbes’ second annual definitive tally of America’s wealthiest, most successful self-made women includes 60 trailblazers – 10 more than last year – who have crashed ceilings through invention and innovation. These women, who are worth a combined $53 billion, have created some of the nation’s best known brands, such as Gap, Spanx, Proactiv and Vera Bradley. A number of them have also helped build some of the most successful companies in tech, including Facebook, eBay and Google, while still others got rich entertaining millions through their music, books or TV shows.

These women have achieved unparalleled success through invention and innovation to create their own fortunes. ABC Supply’s Diane Hendricks (No. 1) tops the list with a net worth of $4.9 billion, followed by Oprah Winfrey (No. 2), worth $3.1 billion. The Gap’s Doris Fisher and Founder & CEO of Epic Systems, Judy Faulkner, are tied for No. 3, both worth $2.4 billion. Elizabeth Holmes, Founder & CEO, Theranos, who was No. 1 on the list in 2015, misses the cut this year due to recent investigations involving Theranos and information indicating that the company’s revenues are less than originally projected.

With sold out arenas, billion-dollar companies and best-selling books under their belts, 13 newcomers joined the ranks of America’s Richest Self-Made Women in 2016. Big names (Celine, Barbra, Taylor) and big brands (Nasty Gal, Vera Bradley, Douglas Elliman) define the group who cracked this year’s $250 million cutoff, and together have a combined net worth of $5.65 billion.

GAIL MILLER

Net worth: $1.6 billion

Rank: 11

How she did it: The only newcomer who is also a billionaire, most of Miller’s wealth stems from basketball team the Utah Jazz. She purchased it with her late husband in 1986 for $22 million. It’s now worth $875 million.

CAROLYN RAFAELIAN

Net worth: $700 million

Rank: 22

How she did it: The Alex and Ani founder launched her Rhode Island-based bangle-maker in 2004. In 12 years, she’s grown revenues to an estimated $500 million and operates 65 stores around the country.

CELENE DION

Net worth: $380 million

Rank: 37

How she did it: Dion has sold over 220 million albums in her career, but the bulk of her net worth ($260 million) comes from the Las Vegas residency she began in 2003.

BARBRA STREISAND

Net worth: $370 million

Rank: 38

How she did it: Happy days are here again! With a career full of hits and accolades spanning sixty years, Streisand has had a No. 1 album every single decade she’s been in showbiz and is the best-selling female musician of all time.

JESSICA ALBA

Net worth: $340 million

Rank: 42

How she did it: Alba launched The Honest Company in 2012. Just three years later, she was featured on the cover of Forbes’ Self-Made Women’s issue with a $200 million estimated net worth from her stake in the nontoxic-household-goods-startup. The actress-turned-entrepreneur did not make the $250 million net worth cutoff for the list in 2015, but secured her spot on this year’s list when her 20% stake in the company shot up last August after raising $100 million at a $1.7 billion valuation.

NANCY ZIMMERMAN

Net worth: $320 million

Rank: 46

How she did it: Launching her career buying currency options on the floor of the Chicago Mercantile Exchange, Zimmerman later made her way to Goldman Sachs to run their interest rate options group. She left Goldman to co-found Boston-based Bracebridge Capital in 1994. It’s grown to $10 billion in assets under managements and is now the largest in the world run by a woman.

DANIELLE STEEL

Net worth: $310 million

Rank: 48

How she did it: Steel joined fellow romance novelist Nora Roberts on the list this year proving sex, and lust, really does sell. She’s written 129 books and sold more than 650 million copies in her career.

PATRICIA MILLER and BARBARA BRADLEY BAEKGAARD

Net worth: $300 million (Miller); $270 million (Baekgaard)

Rank: 49 (Miller); 54 (Baekgaard)

How they did it: Queens of quilted prints, Miller and Baekgaard founded Vera Bradley in 1982, sewing bags in Baekgaard’s basement and selling their first ones in gift shops. There are now 139 company stores and with products sold in another 2,700 retailers around the country. Vera Bradley IPO’ed six years ago and has a $590 million market cap.

SOPHIA AMORUSO

Net worth: $280 million

Rank: 53

How she did it: The original #GirlBoss, at 22 Amoruso started her online retailer Nasty Gal. Ten years later her company is raking in $300 million in sales, Forbes estimates. She also released her memoir “GirlBoss” in 2014 and it became a bestseller. Amoruso has since expanded the #GirlBoss brand to radio and TV.

DOROTHY HERMAN

Net worth: $270 million

Rank: 54

How she did it: Overcoming a tragic adolescence, Herman got her start as a real estate broker for Merrill Lynch on Long Island. By 2003, she’d bought New York City brokerage Douglas Elliman. It’s now the country’s fourth-largest brokerage firm and the largest in New York City.

TONI KO

Net worth: $260 million

Rank: 57

How she did it: In 1999 Ko started NYX Cosmetics aiming to sell department-store quality makeup at drugstore prices. The company did $4 million in sales in the first year alone. She sold to L’Oreal in 2014 for $500 million and has since moved on to launch a new sunglasses line in early 2016.

TAYLOR SWIFT

Net worth: $250 million

Rank: 60

How she did it: Coming in at the last spot on this year’s list, Swift’s earnings shot up with her transition from country music starlet to worldwide pop star, raking in the most from last year’s 1989 tour that earned $250 million.

In case you want to know how these women made it to list, read on for the methodology employed…

Methodology: Members of the 2016 list needed a minimum of $250 million in net worth to make the cut. To compile net worths, Forbes valued private companies by speaking with an array of outside experts and conservatively comparing the companies with public competitors. In cases in which women started businesses with, and still share with, their husbands, Forbes assigned them half of that combined wealth.

Forbes calculated the stakes in public companies using stock prices from May 13. For entertainers, they based estimates on net lifetime earnings. Real estate, art and other assets were also factored in where applicable. To be eligible for this list, women had to have substantially made their own fortunes and be U.S. citizens or longtime residents. Forbes attempted to vet these numbers with all list entrants.

The Bottleneck Level: National Bodybuilding Events (Repost)

drstaceynaito 1 Comment

1011848_10201594990895444_1146870848_n

Every single year I watch nationally qualified competitors duke it out onstage in hopes of finally making it through the bottleneck and achieving Pro status. Some competitors get smacked down repeatedly, yet keep hitting the national circuit for so long that they must compete against new blood, further limiting their chances. There are times when I shake my head in wonder over the outcome of a national or Pro event when individuals who clearly should have been in first callouts were neglected. I know that feeling all too well because it has happened to me a number of times. Every year the national level events get bigger, which results in even more pressure and more competition to get through that level and into the big wide world of Pro status. When a competitor finally gets pushed out of the bottle and glides into Pro waters, he or she will bask in it, enjoying the victory, but the majority of Pro competitors soon discover that becoming a Pro doesn’t mean that life will become any easier. If anything, it becomes more difficult, because the bar is set much higher.

Those of us who compete live in a bubble. In fact, I will go as far as to say that when we escape the bottle, we end up in a fishbowl instead of open water. Please don’t interpret this to mean that I lack appreciation for being a Pro, because it is indeed a great honor. But the world at large is a vast ocean which bodybuilding leagues really don’t connect to, similar to the artificial environment which a bowl provides for a pet fish. Bodybuilding is its own world, and though I may love it, I also know that it won’t make me a superstar. Even the biggest bodybuilding legends (except for Arnold) don’t have the full global recognition which they deserve, because bodybuilding is such a niche industry. The only bodybuilders who are household names are the ones who became thespians.

I will admit that when I finally got my Pro Card (after 14 Pro qualifiers), I was relieved and ecstatic because I had finally reached a goal I had set for myself. However, I also fully realize that it wasn’t entirely up to me when or if I would ever get that card, so I always tried my best not to berate myself when I fell short of that Pro card goal. A number of competitors who have been on the national circuit for a very long time have built up a tremendous following on social media channels and have so much power and influence, yet they sell themselves short because they focus on the Pro Card chase as a singular goal. These are precious gems whose shine is only dulled by the disappointment they experience when the sport of bodybuilding edges them out of the winners’ circle.

If you have been competing for a very long time and are getting weary from slipping in national placings or just missing that Pro card too many times, it’s time to take a good look at where your passion truly lies. If your true passion lies directly in the experience of stepping onstage, then by all means continue. However, if you are broke, exhausted, sore and dejected, and you have a true passion beyond the stage for inspiring others to reach fitness goals, then why not BREAK the bottle and swim into the wide ocean? If you build a name, a brand, and a following, you can establish a presence in the real world which will enable you to impact others in the truest sense. In addition, you might stand to make some decent money from nurturing your passion for fitness. Honestly, how much money have you made from competing? Just saying.

The Unmotivated Client

drstaceynaito Leave a comment

lazy client

If you have been working as a trainer for a while, you know that motivating some clients can be as challenging as pulling teeth. You know the type of clients I am talking about, who moan and complain about the training regimen, who lean heavily upon the phrase “I can’t”, and who make you want to rip your hair out in frustration. You became a fitness professional partially due to your passion for fitness and partially out of a deep need to inspire others and to guide them towards reaching their fitness goals, right? So why would some people resist your efforts to help them when it should be obvious that you have created a career around getting people fit? Sometimes clients can be so highly resistant that no trainer or coach will ever be able to get through to them, but sometimes the trainer may have a hand in the breakdown in communication.

One of the biggest rifts which can occur between a trainer and a client is one in which the trainer has forgotten how to relate to the average person. While a trainer’s immersion in the world of gyms and exercise equipment is a natural outgrowth of his interest in fitness, that immersion might cause him to forget somewhere along the way that fitness newbies might not understand or be able to relate to the “gym is life” mindset. Non-fitness people are often extremely intimidated by health club or gym environments for a multitude of reasons. They may find the experience of navigating through a plethora of exercise equipment completely terrifying. They may question their ability to perform exercises with the proper degree of coordination, balance and strength. Though clients hire trainers for their expertise and their ability to motivate, some of them are so reliant on their self-defeatist thoughts, simply because the pattern is familiar, that they often sabotage the trainers’ efforts. Such clients may even hold onto the notion that asking their trainers too many questions may be embarrassing, and if the trainers aren’t very perceptive, breakdowns in communication can easily occur.

The most successful trainers and coaches understand that there is a great deal of psychology behind personal training. For every gung-ho client who is ready to give 100%, there is a client who is indecisive and non-committal. You will have the best chance of building a rewarding trainer-client relationship with the latter type of client if you make an effort to address his or her concerns. Instead of focusing solely on the physical component of training, you will become far better as a trainer if you tap into the mental and spiritual components of your client’s transformation. Another important skill which you should develop is the willingness to adapt a client’s training regimen so that it accommodates any true physical limitations. If you practice a militant approach with all of your clients without taking into account valid physical restrictions, you run the risk of not only injuring your clients, but also of losing your clients’ interest and respect. Make sure to clearly define goals with your clients which are congruent with what they hope to achieve, not what you think they want to achieve.

Working For Free

drstaceynaito Leave a comment

bloggers-working-free

Have you ever completed a work project which offered no compensation except for a pat on the back? If so, did it bother you? It should have. By agreeing to slave away (pun definitely intended here) at an assignment with full awareness that you would receive absolutely no monetary compensation, you just devalued yourself.

I am not talking about volunteer work, or favors which you offer to do for a family member or friend. I am also not talking about getting your feet wet by taking on a task in an unfamiliar area so that you can gain valuable experience. I am instead referring to situations in which you are asked to provide your knowledge, expertise and service in an area in which you excel, and are coaxed into it with the promise that it’s a one-time favor, or that there will be compensation sometime in the future.

As a result of my abiding loyalty to companies, friends, family, and pets, I am the type of person who never leaves. You can count on me, and I honor my word. One of my faults is that I assume that other people are the same way, and even when I can plainly see that I am being taken advantage of, I often still hang on. This type of behavior spilled over into the world of medicine, wellness and fitness for a while, but I have recently done a 180 and have cut off all of the companies and individuals who got too much of a good thing for too long.

In one situation, one company asked me to provide professional services on a monthly basis, stating that it would be unpaid to start out with, but that compensation would be given after a few months. Next thing I knew, I had provided those services free of charge for eighteen months! When I fired a warning shot, essentially stating that I no longer wanted to work for free, the company responded by inferring that the “exposure” I was receiving from them was payment enough. The funny thing is, I didn’t need the exposure, nor was this company in a position to help me. I merely agreed to the arrangement as a temporary favor to them, sort of a good faith move. All it ended up doing was getting me stuck in a monthly obligation which I got zero benefit from doing.

I am not trying to toot my horn, but time is money, and because I hold two degrees, am a board certified physician and have worked in the fitness industry for three decades, I have value which deserves proper compensation. Would you like to work for free, especially if it is in an area in which you have expertise? Let’s face it, we all need to find a way to bring money in. We have skills, we have knowledge, and we deserve to get a financial return for services rendered in our chosen work environment.

As a result of my decision to rid myself of any unpaid assignments or other elements in my life which were eroding my sense of self-worth, I finally severed the ties with the company I mentioned above. Though I used very professional and polite language, it felt so good to tell them that I was done being an indentured servant. No longer did I have to put their assignments in my calendar, or resent the fact that each one of those assignments chewed up a good hour or two of my time.

If you are the type of person who has a tendency to take on more than your schedule can handle, perhaps it’s time to evaluate your obligations and see if any of them are a threat to your self-worth. If they are unpaid, uncontracted, require your skills in an area in which you are considered an expert, and are contributing to a decline in your quality of life because they are a time burden, then you should consider dropping those obligations.

Eating Clean Makes All The Difference

drstaceynaito 2 Comments
This abdominal definition truly comes from eating clean 98% of the time. There are no tricks to this. I also train abs only one day per week and keep my routine down to about 7 minutes.

This abdominal definition truly comes from eating clean 98% of the time. There are no tricks to this. I also train abs only one day per week and keep my routine down to about 7 minutes.

Last week a guy at the gym approached me and asked me a question I hear frequently, which was “What exercises would you recommend for me to get six-pack abs?”. My response didn’t have anything to do with specific abdominal exercises, but centered around nutrition. I asked the guy what his diet was like, and he revealed that he was of Italian descent and just HAD to have pasta several times per week. He also admitted that he spent many of his evenings drinking an appreciable amount of alcohol. So I told him that his eating and drinking habits guaranteed that he would never see a washboard across his midsection, no matter how many crunches or planks he did. He was so intent on finding a way to get a toned midsection without changing his eating habits that he repeated his question a second time, which made me shake my head and wish him luck as I walked away.

If you are committed to getting a lean midriff, you MUST change your eating habits! You simply cannot have your cake and eat it too when it comes to coaxing those lovely abdominal lines and cross cuts out of hiding. Don’t kid yourself into thinking that you can somehow get a quick fix by doing a cleanse to repair the damage of a poor diet, or that you can perform a plethora of abdominal moves to somehow melt all the fat that is sitting around your waist. The only effective way to etch those abs is to consume whole foods with minimal to no processing, such as lean meats, grains such as quinoa, rice, and oats, fresh vegetables, fruits, nuts, and eggs. If you are worried that these foods lack the flavor you crave from consuming processed foods, check out the various seasonings, flavored mustards, hot sauces, and other condiments which can add a new dimension to your food.

Once you make the switch to a healthy food regimen, you will probably notice a lot of subtle changes in your overall well-being, such as more energy and clearer skin. After a while, you might even notice your abs peeking out!

Hold Yourself Accountable (repost)

drstaceynaito Leave a comment

do not give up

I posted this a couple of years ago, but felt it was a good idea to repost, so here you go:

It can be very difficult to stay on track with a structured meal plan or training regimen. Heck, I have even heard people talk about how difficult it is to remember to take daily supplements or to floss regularly. The parent inside of each of us often struggles to keep everything in line so that guilt doesn’t set in. When we fall off track, it can be very easy to rationalize the errant behavior, reasoning that perhaps we needed the extra carbs or needed to take a day off training after all.

For those of us who are in the fitness world, especially those who compete, there is so much structure to our regimens that it is easier to keep ourselves in line. We are conditioned to keep our blinders on and stay the course with food and training. But those who are not immersed in the world of fitness and bodybuilding tend to struggle more with a regular regimen. If no specific fitness or health goal is defined, people tend to zigzag with their regimens, adding more unscheduled fun meals, more alcohol, and more missed trips to the gym.

If you are one of those people who tend to fall off track more easily, there are some guidelines which you can follow (listed below) which will help to keep you in line. More importantly, however, you need to remind yourself WHY holding yourself accountable is beneficial. When you hold yourself accountable, you stoke a fire that propels you towards your health goals. By staying on track, you develop a “can-do” attitude which extends into all areas of your life.

Here are some tips on how to keep you on track with your eating habits and exercise plan.

1. Train with a trainer. When you work out with a trainer, you become accountable to that trainer. You need to show up and do the work!
2. Train with a friend. Similar to training with a trainer, when you and a friend agree to meet for a workout, you hold each other accountable. I always recommend setting a day and time and then prohibiting each other from cancelling, no-showing or rescheduling.
3. Prep and pack your food in advance. Prepare your day’s food the night before and store it in individual serving containers so that you can easily pack them into a bag the next morning.
4. Keep junk foods and snacks out of your kitchen. If you have tempting foods in your kitchen, you risk sabotaging your own efforts to stay on a healthy eating plan.

Remember that you can maintain focus on healthy patterns. Keep your eye on the prize!

Building An Empire

drstaceynaito Leave a comment

gonna build an empire

I love the fact that the notion of building one’s empire has become a trendy thing recently. In keeping with the warrior mentality which has spread like a brush fire among ambitious, talented people, I am also hard at work building an empire of my own. I regard every single day as a new brick to add to the foundation of that empire, and I am bound and determined to reach all the goals I have placed in front of me.

The limiting factor in my empire building efforts is my skill set in marketing and branding. While social media platforms have made it easier than ever before to market products or services for free, I still get overwhelmed with all the elements which go into a successful marketing campaign. Branding is even more challenging for a hybrid like me who is much harder to define and who has a relatively diverse potential audience.

my passion

Nevertheless, all of the things I am passionate about, coupled with my fierce drive to leave a lasting and positive impression on the world, keep me focused and moving forward. There are times when I feel like I am trudging in mud, because I might not know the technical aspects of putting a banner ad together, or how to add a sound byte to one of my websites, but it’s all a learning process for me, and it definitely keeps me on my toes!

I am

Fitting Into Your Skinny Jeans Is ALWAYS A Victory

drstaceynaito Leave a comment

IMG_20160501_083051

I have a pair of M.E.K. denim jeans in size 24 which I wasn’t able to wear for about 3 years due to my booty and leg building workouts and a battle with water retention issues in my midsection. I came very close to getting rid of them, since I could only fit into my 25’s all this time. Then a few weeks ago, I put on my 25’s and they were hanging on me, so I decided to give the 24’s a try.

TA-DA, they fit!

Fitting into Skinny Jeans

I was pretty happy when I could pull the 24’s over my butt, and when I was able to button them up without tugging, jumping up and down, or lying on the floor, I was ecstatic. I know that my hips look very narrow in the pic I posted, but it’s truly just the angle of the image. My hips measure about 33 inches (they were 34 inches for all of 2015), but every part of me has shrunken down, gotten leaner and more compact. The fact that a pair of jeans which I thought would only take up space in my armoire finally fit again made me almost giddy. I don’t feel “too skinny”, and at 115 pounds, I know for a fact that’s not true. I no longer feel like I want to pack on a bunch of muscle to build up my quads and glutes. I would rather let the natural ectomorphic tendencies of my body to take over a bit now. Since my body is doing it without me trying, why fight it?

It’s such an extraordinary feeling when you fit into your “skinny” jeans, isn’t it?