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Booty Building Superset Routine

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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

How to Bling Out Your Own Suit

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Peacock Suit I Blinged Out! - Copy

Most of us ladies love the dazzle of crystals and sequins when seen on competition suits, but such embellishments can be pretty expensive, especially when suits are custom made and crystallized by a professional suitmaker.  However, it is possible to bling out your own suit at home as long as you have a somewhat creative hand and a lot of patience.  I have endured the laborious process of applying crystals by hand on three suits.  Despite the fact that this was very time-consuming, it was well worth it considering the fact that I saved hundreds of dollars by crystallizing the suits myself.

You may be wondering where to purchase a plain competition suit.  Good sources are eBay, Jagware,  Suits You Swimwear and Chynna Dolls, or you can have a suit made by a professional suit designer (examples are Passion Fruit, CJ’s Elite, TameeMarie) and then apply the crystals yourself.  Once you have your suit, you can determine what design you would like to apply on the fabric.  You can get ideas from looking at competition images of ladies in suits you like, or you can go to a site like www.Dreamstime.com and select a clip art image.  After this is done you need to make a copy of the design so that it is the appropriate size for your suit, and also make copies of the mirror image so that your suit design is symmetrical.  These prints will serve as templates when you are ready to start mapping out the design.  If you are very artistic, you can sketch a freehand design.

The next step in the process is determining the colors, sizes and quantities of the crystals, beads or sequins you want to purchase for your suit design.  Rhinestone Depot is an excellent wholesale online site for crystals.  I also like Artbeads but the prices are higher.  Make sure when you place your order that you order extra materials just in case some of the crystals pop off.  Generally speaking, you should only purchase flat-backed stones as they are much easier to glue onto fabric and much less likely to pop off.

There are two options available to you with Swarovski crystals when you are trying to decide how to affix the stones to your suit.  Swarovski crystals come in a “Hotfix” variety which already has adhesive on the back, but you will need to purchase the application tool (which looks like a soldering iron) in order to apply the stones.  The other option is to get the regular flat-backed crystals and use a fabric glue such as E6000 or Aleene’s Flexible Stretchable Fabric Glue.  If you are using very small stones, you should have a pair of small angled tweezers on hand to pick up the crystals.  Other supplies to have on hand are toothpicks (for setting a crystal in the exact spot where you want it and for cleaning off excess glue) and a piece of sturdy cardboard large enough to stretch out the fabric in your suit while you are working on it.

To begin the process, line up the crystals on the design which you have printed out.  This will give you a familiarity with the design and also ensure that you have enough crystals to create the design.  You can also place marks on the fabric with a washable marker so you have some guidelines.  Put your suit on the cardboard in such a way that the fabric is completely stretched out.  KEEP FABRIC STRETCHED WHILE YOU GLUE RHINESTONES AND ALLOW GLUE TO DRY!  If not, the crystals will pop off.

Start at one end of the design, placing a small amount of glue on the back of the crystal and then pressing into place. For smaller crystals, you can use angled tweezers and toothpicks to move the crystals into their exact spots.  It is a good idea to switch back and forth from one side to another to ensure your pattern remains symmetrical.

Most importantly, TAKE YOUR TIME!  This will take HOURS and HOURS to do.  Trust me, it really takes a while.  When I crystallized the peacock feathers on the suit I wore in 2011, it took me a total of 38 hours to complete the work.  I had no choice but to keep returning to the project over a number of sessions until it was completed.  Then again, there were over 3,000 crystals, so I created quite a challenge for myself.

Once you are finished, you can celebrate your creativity and rest in the knowledge that you have a one-of-a-kind suit!

Supplements Women Need

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Natural Woman

The number of nutritional supplements which are available today can be pretty intimidating to those who are not familiar with the benefits which they confer on those who take them.  If you also consider the performance supplements which are marketed to fitness-minded individuals, and which are marketed mostly to men, women are often left bewildered.  Since it is my aim to address the issues of women in this article, I will not discuss general supplements such as multivitamins, CLA, fish oil, CoQ10 or the like.  Rather, I will focus on supplements which have demonstrated efficacy in treating female-specific woes.

Biotin:   This substance promotes growth of healthy hair and nails and is something I have taken daily for many years.  Though I have horribly thin nails (and continue to suffer from them despite biotin), my hair has actually gotten considerably thicker in the past ten years, and I honestly believe that biotin has played a large role with respect to my hair health.  Another great benefit of biotin is the demonstrated effect it has on regulation of blood glucose.  I recommend taking the maximum dose possible, 5,000 micrograms per day.

Calcium:  Calcium is a mineral which is a critical component of bone health.  There are three mistakes I see people making when taking this supplement:

  1.  Taking it without Vitamin D or magnesium – Both Vitamin D and magnesium must be present in order for the body to be able to absorb calcium.
  2. Taking it on an empty stomach – Calcium is best absorbed when taken with food.
  3. Taking large doses at one time – The body is unable to absorb much more than 500 milligrams of calcium at one time.  Since the general daily dose in women of childbearing age is 1,000 mg, supplementation should be broken up into 2 doses of 500 milligrams each per day.

DHEA: Dehydroepiandrosterone (DHEA) is a precursor hormone which is produced in the adrenal glands which is later converted to sex hormones such as estrogen and testosterone.  Levels of DHEA fall with advancing age and can also decline as a result of exposure to stress.  Signs of declining DHEA include stress, fatigue, memory loss, depression, dry skin, and decreased libido.  Women are struggling with infertility may also find that DHEA will increase their fertility by promoting hormonal balance and ovulation.  I generally feel that any woman over the age of 35 would benefit from supplementation with DHEA at 5 to 15 milligrams per day.

Folic Acid:  Many women are aware that supplementation with folic acid decreases the risk of neural tube defects in a developing fetus, but not many know that folic acid has been proven to lower blood pressure in women and prevent development of hypertension.  A daily dose of 800 micrograms is advised.

ALA:  Alpha lipoic acid, or ALA for short, is effective in regulating blood glucose, optimizing carbohydrate consumption and reducing sugar cravings.  Effective dose ranges are between 100 to 200 milligrams, taken two to three times daily.

Chromium Picolinate:  Chromium picolinate can decrease sugar cravings and is effective at regulating blood glucose.  A dose of 200 micrograms three times daily is optimal.

Vanadyl Sulfate:  This is another supplement which can curb sugar cravings.  Take 10 milligrams three times daily.

Phosphatidylserine Complex:  This supplement supports the adrenal glands during stressful times.  Those with poorly functioning adrenal glands should not take this supplement.  A daily dose of  200 milligrams taken earlier in the day is recommended.

Perfect Stage Makeup – Learn How To Do It Yourself

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For those of you who did not see my original post at http://www.rxmuscle.com/rx-girl-articles/6198-perfect-stage-makeup.html, I am re-posting here!Smoky eye

Perfect Stage Makeup

 

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.

 

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.

New Year’s Resolutions Don’t Work

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2013By no means am I trying to destroy the motivation that some of you may be experiencing with the fresh slate of a new year and some new goals placed before you.  But it drives me nuts when people make these promises to themselves to eat healthy foods, start going to the gym regularly, quit drinking, etc., then give up after only weeks or even days because they supposedly blew it for the year. I fully expect, along with countless other fitness people, to see a major influx of new faces at the gym next week, hogging the equipment without knowing how to use it and increasing the temperature of the gym to hatching-baby-chicks hot, only to see a drop off shortly after Valentine’s Day.  It really is a shame that many individuals lack the drive to keep after their goals and only find yet another excuse to abandon the idea of bettering themselves for the long run.  SO WHAT if it is a new year, and SO WHAT if you mess up after a few days or weeks?  The most important thing is to keep your eye on the prize and get back up on that horse!

If you think I don’t have moments of weakness, I will tell you right now that I am human just like the rest of you.  While I do not indulge in bad foods frequently, I will have an occasional treat, meal or feast that is well outside the definition of a clean meal.  On rare occasions I will miss a workout, though this happens once a year (in fact it just happened today because I have been battling the flu since yesterday).    But if I were to say, “okay, I blew it for 2013”, then of course that would be the perfect cop-out and I would no longer have the pressure to conform to a schedule or continue to pursue a goal.

Ask yourself this:  WHY do you have a goal to lose weight, eat better, (fill in the blank)?  If you have an understanding of the psychology behind your goal, and if you develop a do-or-die attitude, you will increase the chances of reaching your goal dramatically.  Make your choices the types of choices that are made for a lifetime.   Be specific about your goal and have a SPECIFIC PLAN in place, whether that plan is a written workout schedule, printed meal plan, timeline for when and how you will make measures to get that promotion at work, etc.

Every day spent with a focused mindset will get you closer to your goals.  Allow yourself the occasional slipup but also refrain from allowing such incidents to completely derail you from what it is you really want.