Tag success

Weight Training Won’t Make You Big, Ladies!

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This was taken the day I won my IFBB Pro Card. I was training 4-5 hours a day at the gym, lifting heavy. I never got bigger than this, nor did I want to.

It still boggles my mind how many women are afraid to lift weights for fear that they will become huge and look like big, hulking men. How wrong they are! I will tell you right now that the answer to the question which serves as the title of this feature is, completely, unequivocally, NO. I often speak with female clients and patients of all ages who lament the fact that they cannot get the sculpted, lean bodies they covet, despite working out regularly. The problem stems from a couple of things:

1. They do not feed their bodies properly.
2. They do not lift weights, or if they do, they do not practice a lifting regimen that would bring about the physical changes they want.

I see ladies at the gym who will jump on a cardio machine for 20 to 30 minutes of easy cardio, then, if they had an indulgent night of eating or partying, they may extend their cardio sessions for a longer period of time at the same intensity. Before or after this, they may hit a few sets of uninspired exercises with light weights. These women barely break a sweat, yet they expect their bodies to transform. I’ve got news for you: that type of workout will ensure that you remain at the same level of fitness, and over time, you will see what little conditioning you may have plummet despite all your consistency.

It is a gross misconception that by lifting light weights and taking it easy at the gym, they will avoid getting bulky and will tone their muscles. Women are built differently than men, and simply do not have the testosterone levels necessary to build significant, bulky muscle mass. You need to challenge your body and create the muscle microtears necessary to build shapely, lean muscle. That means you need to lift heavier weights and break a sweat!

There are a multitude of benefits to lifting heavier weights, which I detail below.

CURVY, LEAN MUSCLE:

When you lift heavier weights, you will be rewarded with better muscle definition. Lifting very light weights will never challenge the muscles, so the muscles will never grow. I know I have scared some ladies, but think about a woman who has great muscle tone, but is still lean and feminine. A woman like that lifts weights that are heavy enough to spark muscle growth. If you follow suit, you will end up lean and more defined without being bulky.

GREATER OVERALL STRENGTH:

By lifting heavier weights, you will become stronger, and everyday activities will become easier to perform. You will also gain more structural stability from the greater muscle density which can protect your back and your joints.

IMPROVED BALANCE, COORDINATION AND POSTURE:

By improving muscle tone through weight training, you will enjoy better balance, greater overall coordination, and better posture.

IMPROVED BONE DENSITY:

Resistance training improves bone density by stressing the bones, thus triggering bone growth. This confers a protective effect against development of osteoporosis, especially in petite women.

HIGHER METABOLISM:

When you work out with heavier weights, you create tears in the muscles worked. When you do this, you expend a greater number of calories in order to repair those microtears.

LOWER BODY FAT:

Your body fat stores, particularly in the midsection, will be better utilized when you perform weight training with heavier weights.

PREVENTION OF MAJOR DISEASES:

Challenging weight training with heavier weights will reduce your risk of high blood pressure and heart disease. It will also lower LDL cholesterol while raising HDL cholesterol. In addition, your risk of diabetes and breast cancer will drop significantly.

BETTER IMMUNE SYSTEM FUNCTION:

Moderate exercise reduces stress, and by doing so, enables your body to produce more white blood cells to combat infection. In addition, the shift in attention from the troubles of the day while you are weight training will reduce the stress which can suppress your immune system.

GREATER WELL-BEING:

Vigorous resistance training boosts endorphin (natural opiates produced in the brain) levels, which create a sense of well-being. It will also stave off depression and produce a more restful sleep.

REDUCED PMS SYMPTOMS:

As stated previously, weight training is a terrific mood elevator and regulator. It also has a positive impact on hormone levels, increasing blood levels of estrogen, growth hormone, and testosterone. This counteracts the drop in estrogen and rise in progesterone which occurs right around the time before menstruation.

Family Size Hot Logic Video Review

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Disclosure: I am a brand ambassador for Hot Logic, but I am not paid to put video reviews together. This is my unbiased review of the new Family Size Hot Logic. I truly do use the Hot Logic products and honestly think they are amazing.

9×13 Family Size Hot Logic

Use my discount code STACEYNAITO at checkout for 20% off your order!

Afraid You’ll Succeed?

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This is a reposted article which I wrote a while back.

Have you ever considered the possibility that you are standing in your own way when it comes to achieving success in your life? Yes, you heard me right. You might not have even known that there was such a thing as a fear of success, and if not, you probably aren’t aware of how a fear of success can sabotage your efforts at getting ahead and put you on a short course to failure.

Though we may crave success deeply and feel driven to set specific goals to get us there, we may cripple ourselves by harboring a feeling that we don’t deserve to have success, or we may question our own abilities. Self-defeating thoughts like, “What if I fail?”, or “Maybe I don’t deserve to be successful” may fester in one’s mind. However, some people entertain an even more frightening thought which is “What if I succeed?” and may be so paralyzed by that fear that they talk themselves out of pursuing a goal which gives them purpose, joy and passion. Suddenly, the lure of success sours in the face of one’s own fears.

The fear of success is more powerful than the fear of failure because the former can trap individuals into established patterns which are comfortable and which prevent the movement and growth necessary to achieve success. The road to success, after all, is unpredictable and forces people out of their comfort zones. It demands tireless efforts which at times may be stalled by roadblocks, and those obstacles may stack up or appear at critical times when the temptation to give up is immense. As daunting as such challenges are in the pursuit of success, they must be overcome if the goal is to be attained.

A fear of success can manifest as procrastination, whereupon projects may be put on hold and excuses made about why there is no time to complete them. Feelings of guilt may take hold if you happen to attain a certain level of success which eludes your peers, friends or family. You may worry that success will in some ways change you and your environment. Though you may lament your current situation and crave big changes that would serve as markers of success, you might find the idea of all those changes incredibly distressing.

The road to success is also often a lonely one in which you may feel lost, perhaps because others may not understand your journey, or because you may be traveling in uncharted waters with no one to lead the way or guide you. There may be haters who try to derail you from your master plan, which is usually a good sign since it is an indication that you are doing something which is perceived as a threat to your competition. You might also think that once you become successful, somehow that success won’t be sustainable and that the proverbial coach will turn back into a pumpkin.

Success will usually put a spotlight on you and you will get attention. Some of you may believe that the attention is great, but when all eyes are on you, scrutinizing every move you make, you may find that it is incredibly distressing. Success comes with responsibilities which may frighten and intimidate you, and you may feel incredible pressure to prove your worth as a result of that boost in visibility. Contrast that with being ensconced in a comfortable pattern which provides a predictable environment, and you can see why so many people chicken out and drop their big goals. Once you achieve your goal and become a success, the goal you were chasing after becomes irrelevant because the beast has been vanquished. The taste of victory may be sweet, but life may lose its meaning and purpose in the aftermath of such an accomplishment.

There are a number of things you can do to maintain your enthusiasm and focus while carving a path to success:

Keep sight of your goals and purpose – Not only is it important to write down specific goals so that you have a blueprint of how you will achieve success, it is also essential to review those goals regularly to make sure that you stay on track and remember the purpose which drives your efforts. I recommend reviewing your master goals list at least once a week.

Gain knowledge – If you sense that your knowledge base is lagging, invest in educational pursuits which will add credibility and push you towards your goals faster. For example, talk to experts in the field you are trying to excel in, read books on pertinent subjects and take courses. Remember that your heroes can eventually become your rivals if you learn from them and pattern your behavior after them.

Become inspired by the people who believe in you – Chances are that you have people around you (spouse, family members, coworkers, fans) who completely believe in you, are inspired by you, and want to see you succeed. Though you may feel pressure to succeed and a sense of obligation as a result of this, you can focus on the enthusiasm which they have for you and allow it to wash over you and motivate you.

Keep a gratitude journal – It can be so easy to complain about one’s situation and play the victim when things aren’t going as planned, but such behavior only does harm when trying to stay motivated in achieving goals. Shift the focus instead onto all the wonderful things, people and other blessings you have in your life and allow them to fortify your resolve to move forward.

“How Come You Still Work Out?”

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Last month, I ran into a fellow aerial arts classmate whom I hadn’t seen for a while. She and I engaged in pleasant chat for a couple of minutes, and she revealed to me that she had to take some time off from aerial due to adhesive capsulitis (frozen shoulder). I told her that the rest would serve her well, and that if she did gentle stretching and range of motion work, that she would be able to ease back into aerial before too long.

Then she asked me if I was still lifting weights at the gym, to which I replied that I was indeed still lifting 5 to 6 days per week. She reacted with surprise and stated, “Why do you still work out at the gym when you don’t compete anymore? I don’t understand! You don’t need to exercise at the gym!” It was so strange for me to hear her reaction, because she had just finished telling me about her desire to return to a form of exercise which she loved. Well, I too love lifting weights. I work out because I love it. I train with weights to maintain bone density and muscle mass. I lift so that I can have escape from the stressors in my life. And though I don’t do the crazy double workouts I used to perform right before an event, I still faithfully show up to the gym five to six days per week, every week.

Working out at the gym isn’t something I do to achieve a certain goal, but rather, to maintain what I already have, to combat the aging process, and to provide ME time. I’ve lifted weights for THIRTY YEARS and I will not stop until I am six feet under. In addition to weightlifting, my love of aerial arts isn’t likely to dissipate anytime soon either.

Why I Don’t Trust Web Designers

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I have yet to find a web designer who isn’t flaky. Over the last eight years, I have dealt with a number of so-called web designers, and every single one of them delivered their own brand of craziness which dissolved our business relationship and left me hanging. Seriously, they can’t ALL be like this, right?

There was the gal who wouldn’t load up information for months on end, but had no problem billing me when the yearly hosting renewal approached. Never mind that I asked her to complete the work which she had neglected to do, before I would sign up for another year. When she refused, I refused. Then she charged my credit card anyway, changed all my passwords to MY website, and told me I had to pay a cancellation fee on top of the yearly renewal, and that I would never get the passwords. So I fired her.

Then there was the exuberant guy who seemed so excited to revamp my website. He begged me to let him work on revamping it. He ended up dismantling my site, literally sat in front of my during a meeting at a coffeehouse and said, “Oh shit, this isn’t good”, then completely bailed on me and wouldn’t respond to voicemail messages or texts. Fired.

Then there was the guy who generously offered to set up a landing page for me. I was so happy with his work that I inquired about his services for my medical website. He gave me his rate, and I agreed to it. As a courtesy, I informed him of when I would get paid (payday was eight days away, and I was planning to send him payment in full at that time). He flipped out, said that I needed to pay him RIGHT NOW, then wrote me a four page essay on how his best friend had suddenly died, how much he hated life, and how he no longer felt that life was worth living. Fired.

The next guy did a bang up job of consolidating sites and using an eye-catching template, but then he sat on work which he promised to do, left things unfinished. I kept getting a different story as to why he was dragging his feet. it was always, “so sorry, I’ll get to it tomorrow.” Tomorrow would come, and nothing would be done. Then he pulled a bait and switch and said that if I wanted him to finish the work which he had promised to do for over a month, he said he would have to charge me extra. He actually got nasty about it. Fired.

The last web guy I dealt with promised to give me an outline of all the things he was planning to fix on one of my sites, and insisted that I wait to pay him. Days turned into weeks, and when I realized I might have to prompt him a bit, I sent him an email inquiring about the status of my website. I got a response in which he apologized and said he was overwhelmed and simply lacked the time to work on my site (so why the f&#% did he take on the assignment in the first place?). Technically he quit.

I am sick and tired of web designers. They do whatever they want with your site, and if you don’t like the way they have done it, they’ll argue with you about why their vision is so much better than what YOU want. They sit on work, and how dare you even ask them about the status of the work. Some will even hold your site hostage and prevent you from accessing what is rightfully yours.

I am back at the helm with my websites, with FULL CONTROL over them. If I want to add something, I know I can rely on myself to do it. I have experienced major learning curves to master all the different interfaces, platforms and mapping, and am damned proud of myself for figuring it out.

Living Solely On Social Security

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I just ran across an article which I was compelled to share. This should serve as a major wake-up call for those of you who assume that you will be able to support yourselves completely with Social Security benefits when you become old enough to draw those benefits. I have included the link to the article, as well as copied and pasted the body of Barbara Friedberg’s article here.

The sad reality is that though the person in this example is able to make ends meet with her Social Security check, people who live in cities like Los Angeles will probably spend the bulk of their Social Security check on rent alone, with very little money left for groceries and healthcare.

Regardless of where you live, put money aside for retirement so that you don’t find yourself in a precarious financial situation when you are older. Roth IRA’s are an excellent way to set aside funds for your retirement, and they grow tax-free over the years.

https://www.gobankingrates.com/retirement/buy-average-social-security-check/

By Barbara Friedberg | September 26, 2016

Somewhere, an older American — let’s call her Alison — is going to retire soon. She anticipates a Social Security check of $1,349.59, the national average as of July. She regrets not saving more for retirement, but has accepted the reality of her situation.

If you’re like Alison — facing retirement without a cash cushion — you’re in good company. In January, GOBankingRates.com surveyed a representative sample of Americans and found that among people 60 and older, just 26 percent felt they were financially on track for retirement. The remaining 74 percent within this age group lacked sufficient retirement savings. And among Americans of all age groups, a sobering 33 percent had nothing saved for retirement.

Anyone who tries to get by on Social Security income faces a lean retirement lifestyle. Here are questions to ask yourself before trying to stretch benefits as far as possible — and what you’ll realistically be able to afford.

1. How Much Home Can You Afford on Social Security?

Your Social Security check will stretch further if you find a cheap place to retire. Housing is the biggest expense most Americans face, according to BLS statistics.

Sun-loving Alison hopes to retire to an apartment in Tucson, Ariz. The median rent for a one-bedroom apartment is $575, according to Zillow. But let’s say Alison lucks out and finds an apartment for $540. She will spend 40 percent of her check on rent and will need to kick in a few extra bucks for utilities. So, rounding up, her monthly housing cost to $600 — leaving her with $749.59 of her Social Security check.

2. What Can You Eat on Social Security?

Dining at four-star restaurants is out if you’re living on Social Security. On average, roughly 12.5 percent of a consumer unit’s spending money goes toward food. In Phoenix — close enough to Tucson for our purposes — the average family spent $594 per month to eat in 2013-14, the most recent figures available from the BLS.

Phoenix averages 2.6 members per household, so we can estimate that the average person spends $228 per month to eat. Although Alison can splurge occasionally at a modest restaurant, living on Social Security means she will be eating at home most of the time.

Add up housing costs of $600 and $228 for food, and Alison is left with $521.59 of her Social Security check — a small sum for the remaining spending categories.

3. Can You Afford Healthcare on Social Security?

Alison might qualify for assistance in paying for her Medicare Part B premiums. Such aid would help her cover medical expenses, the No. 1 financial burden in the U.S. According to the government’s Medicare website, Alison’s monthly $1,349.59 check is beneath the income ceiling of $1,357 that qualifies her for assistance.

Medicare assistance benefits vary by state, so Alison should visit Medicare.gov and sign up for a conversation with someone from her state.

It will help if Alison can find ways to save on healthcare costs, such as purchasing generic drugs and using walk-in clinics instead of visiting emergency rooms. Assuming Alison qualifies for government help and is diligent about her medical spending, she can budget $150 per month toward medical costs. Alison now has $371.59 left in her budget.

4. What Type of Transportation Can You Afford While on Social Security?

Owning a car is expensive, especially on Social Security. The cost of operating a car can easily run into hundreds of dollars a month. With that price tag in mind, Alison has joined many other retirees by giving up her car.

Alison relies on public transportation services to get to doctor appointments. When going to the grocery store or meeting with friends, Alison uses the bus. On rare occasions, she splurges for a cab. She chose an apartment located near shops and restaurants. As long as her health holds out, she can walk to the grocery store and pharmacy.

Alison keeps transportation costs low at $100 per month. So, she’s now down to $271.59.

5. Can You Afford to Travel on Social Security?

After paying for necessities, Alison has $271.59 left for extras, which we describe in the next two categories. As you can already see, it is not easy to live on the average Social Security check.

With a tight budget, Alison and other retirees living on Social Security aren’t going on lavish vacations. Maybe Alison can afford a train or bus ticket to visit family, but cruises are out.

If travel is important to you, there are ways to squeeze it into the budget. Pairing up with family and friends can make travel a possibility. Camping vacations in state parks are economical. There are also many free events across the country.

6. Will You Earn Enough in Social Security to Cover Other Costs?

Remember, after spending for necessities, Alison was left with just $271.59 in her monthly budget. The amount of money she can spend in this final category — which includes entertainment — will largely depend on how much cash she earmarks for travel. She might be able to afford the occasional $1 movie at Redbox, but it’s unlikely she’ll be able to pay for the newest iPhone 7.

Finally, Alison will need a small cash cushion to cover emergencies. If she’s especially frugal, she might even have a little money left over to give to her favorite charity.

While Alison can make ends meet on her Social Security check, it won’t be easy. So, if you are a little younger than Alison, try to learn from her mistakes. Save a bit more today so you will have a greater sense of financial security in retirement.

My Website Has Been Revamped and Updated!

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Hey folks! My main website, https://www.staceynaito.com/, has a new look and greater functionality for 2017. Three of my websites were consolidated into a fantastic main site which enables you to navigate through Fitness and Nutrition Plans, Contest Prep Services, Fitness Products for sale through affiliates, Hormone Balance Consultations, Autographed 8×10’s, a Gallery full of updated professional images, Bio, and my Blog.

Check it out!

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Right Hand Rings

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Pictured above is a Diamond Vintage-Inspired Engagement Ring (1/2 ct. t.w.) in 14k White Gold. This is the ring I wear now.

The trend in right hand rings has increased in popularity over the last fifteen years, because women are embracing it as a way to celebrate their independence and honor themselves. Similar to promise rings, which are also often worn on the right ring finger, right hand rings symbolize a dedication to a goal, a celebration of one’s strength, or an expression of one’s personality.

Though most of the women who opt to purchase right hand rings for themselves are single, a growing number of married woman are purchasing right hand rings for themselves. Right hand rings enable women to proudly display their power and freedom. One advertising campaign uses the slogan,

“Your left hand is a symbol of loyalty. Your right hand is a symbol of freedom.”

I’ve been married, and I have been engaged, so I still regard the left ring finger as sacred. As a matter of fact, I RARELY wear rings on my left ring finger out of respect for my strong belief that the left ring finger is reserved for the bond between two people. However, I have no intention of waiting for a left hand ring to alight once again upon that digit, and it turns out that many women feel the same way, and are purchasing right hand rings, even married ladies.

I had bought a right hand ring back in 2012, but I wasn’t in love with the design, and because I was so resentful of the non-committal man I was with at the time, I didn’t really want to wear it. When it was stolen in 2013, I figured it was meant to be.

Then in early February of this year, I was struck with a sudden urge to get a new right hand ring. It was time to honor myself. I wanted a design which reflected my personality, my taste, and was hoping to find something I absolutely loved, something that made me happy every time I looked at it. I selected a ring which did exactly that, the one that is pictured here on my blog. And it was on sale, for a price which could not be beaten, so I bought it. Little did I know I bought the ring on the crest of a huge breakup, so in a very cosmic way, it was perfect timing.

Exactly one month after I bought my right hand ring, I was completely broadsided by a sudden breakup, the third breakup by the same person in the span of six years. He was planning to move back in. He told me that he was finally ready to make an effort. It was all a lie.

To be honest, I was relieved that I didn’t have to explain my purchase to this guy who I am sure would have berated me for it. It was ridiculous of me to be so apprehensive to reveal my new bauble to someone who let me pay for everything (dinners, trips, gifts, etc.), yet felt he had the right to direct me on how to spend MY money. He never, ever took care of me, but expected me to acquiesce to his every need, and also knew that I would always rescue his pathetic ass.

Now I wear my right hand ring proudly, without fear of being ridiculed. I didn’t know it was considered an engagement ring until I wrote this article, but here’s a thought: I’m never going to break up with myself, and this ring symbolizes my lifelong commitment to myself, my dreams and my goals.