No odd surgery or up here. Just clean eating, hard training, focus and determination. From IFBB North American this past Labor Day weekend.
I Call This One My Barbie Shot
Tag transformation
Want to Revamp Your Eating? Try This Meal Plan…
I have had so many questions about how to eat in a healthy fashion that I am posting a sample meal plan which will balance your metabolism, optimize fat burning, and impart greater energy. This meal plan incorporates dairy, fish, wheat, nuts and poultry, so keep that in mind if you have certain sensitivities or are practicing a vegetarian or vegan lifestyle. Make sure to eat every two to three hours to keep your metabolism whirring throughout the day. It’s a good idea to pack your meals the night before so they are ready to go the next day. Keep in mind that this meal plan is not for competitors, but for the average person who either wants to eat healthier and who might want to lose weight.
For those of you who want a more customized plan, please contact me at hot.hapa@yahoo.com for rates on packages. You may also visit my websites at http://www.1hothapa.com and http://www.staceynaito.com.
Sample Meal Plan:
MEAL 1 – 4 egg whites with 1 tablespoon tomato salsa, 1/3 cup old fashioned oats (NOT instant!) with dash cinnamon, 1/4 cup blueberries, 1 tablespoon slivered almonds or walnut pieces, 1/4 cup almond milk
MEAL 2 – 1 cup Greek yogurt (Fage is my favorite brand) with 1 apple
MEAL 3 – 5 ounces tilapia or mahi mahi, 2 cups Romaine salad with cherry tomatoes, 1/2 sliced cucumber, 2 teaspoons olive oil, 1 tablespoon balsamic vinegar, 2/3 cup green peas
MEAL 4 – whole wheat wrap filled with 4 ounces chopped grilled chicken breast, 1 tablespoon low fat mayo, 1/4 cup chopped celery, spices of your choice
MEAL 5 – Two slices Ezekiel bread with 1 tablespoon raw almond butter or peanut butter (no sugar or salt added), 2 hard boiled egg whites
MEAL 6 – 4 ounces salmon, 1/2 cup whole wheat pasta, 10 asparagus spears, 2 cups spring greens salad with 2 teaspoons olive oil, 1 tablespoon balsamic vinegar
A Bikini Athlete’s Favorite Abdominal Exercise
I admit that abdominals are my favorite of all the body regions to train and have been for my entire adult life. In fact I cannot think of a single time that I balked when it was time in my training split to work my abs. This makes designating a particular abdominal exercise as my favorite especially challenging for me, since I consider very move to be a valuable component of an abdominal routine.
After having evaluated the level of motivation I have during each abdominal exercise, I have determined that my top abdominal move is the decline bench crunch. If you have not performed this exercise before (and yes, I realize that many of you are already familiar with this move), I would highly recommend that you incorporate decline bench crunches into your routine. Decline bench crunches are excellent at targeting the rectus abdominis and hip flexors due to the increased range of hip flexion which occurs on a decline bench.
Adjust a decline bench so that it is at a 30 to 45 degree angle (the more advanced you are, the greater the angle you can use). Sit on bench with your feet hooked under the rollers and lie back on the pad with your arms folded across your chest. Exhale as you bring your head, shoulders and back off the pad, coming to a full sit up position, then return slowly to start position. You can perform 12 to 20 reps per set, 3 to 5 sets, but I will admit that when I do decline bench crunches, I perform 5 to 6 sets of 30 reps. If you crave an extra challenge, extend your arms overhead while you perform this move.
Decline bench crunches can also be performed with a twisting motion at the top of the move, recruiting the obliques and serratus anterior.
Those of you who are really looking to punch up this exercise can perform a weighted variation of this move in which you hold a dumbbell behind your head, hold a plate on your chest, or pull on a cable during the exercise.
After incorporating decline bench crunches into your training split, don’t be surprised if people begin noticing your washboard abs!
Red Dress…BAM!
June 2012 Shoot
So…Are You On The Right Track?
A favorite image from a couple of years ago…wearing my favorite color too!
Here is #9 of the Top 10 Glute Exercises, hosted by Ian Lauer IFBB Pro and Dr. Stacey Naito
Strike A Pose
It takes a certain amount of bravery to grace the stage, clad in a minimal amount of clothing which reveals your body shape and conditioning, while standing under glaring stage lights and the scrutinizing gazes of a panel of judges. Some of us love the exhilaration of such an experience, while others cringe at the thought. Let’s face it, being onstage is something that won’t appeal to everyone, and that is completely acceptable. However, it is extremely empowering to celebrate the efforts of your training and discipline by holding your frame in poses which best display your hard work. I find myself telling people constantly that having that awareness of self engenders a spiritual metamorphosis which affects every aspect of one’s life.
Because of this I believe that there is some utility in learning to pose. It instills a confidence which changes your posture and your general attitude. Think about the individuals who strike you as overflowing with self-confidence. They walk with purpose and often have a bit of a swagger to their step. They exude an energy which is attractive and inspiring. You don’t even need a competitor-level physique to learn to pose in such a way that aligns the mind-muscle connection and enables you to celebrate the miracle that your body represents.
This does not mean that I advocate boastful posing in front of the mirrors at the gym, though I find it acceptable to cast sly glances at your muscles while they are working through a challenging move. By learning to pose, you can assess your progress if you are on a weight loss or muscle building program even if you never intend to strut your stuff onstage.
For some folks, standing in front of a mirror can be stress-inducing. Yet it is this sort of visual feedback which can fuel your motivation and help you attain your goals more effectively. I have patients and clients who dread taking standard front and back shots, yet when point out their strengths while also showing them how to stand and pose with confidence, they begin to experience a psychological shift. This shift becomes more pronounced with time as their physiques begin to respond to proper nutrition and regular exercise. I always love hearing someone say they notice muscles they didn’t think they had, or that their clothes fit differently. I will often notice that the way patients dress and walk will slowly but surely change as they begin to accept themselves for who they are both inside and out.
The best thing you can do for yourself is to learn how to pose and take full ownership of the abilities and strengths you possess. So get in front of that mirror and show it what you have!
The Glute Training Series Top Ten Exercises: NUMBER 10 “The Hip Lift”
The Drive To Grace The Stage
This is from my 19th NPC competition…
There is truly something magical about competing onstage at NPC bodybuilding contests that defies adequate description. People who have not been drawn into the world of competing imagine, and rightly so, that it must be intimidating to step onstage in an outfit which in many respects is similar to a set of fancy underwear, while a panel of judges assess the lines of your body and compare them to other competitors. What often happens to competitors (and it certainly occurred with me at my first show) is that a spiritual transformation occurs which is in keeping with the physical transformation, similar to a butterfly emerging from a cocoon and spreading its wings in flight for the first time. The countless months of adhering to a structured training regimen and meal plan are celebrated during the course of several minutes while standing under blinding stage lights.
I take pride in being disciplined enough to endure a rigorous plan which requires me to sacrifice many common pleasures such as having free time on the weekends and eating foods outside my plan. The resulting changes in my physique have made the often arduous journey completely worthwhile. However, I understand that those who do not compete may regard such dedication as extreme. People have asked me why I continue to compete when I have already had a number of excellent show placings. Without getting into a lengthy discussion about my quest to attain IFBB Professional Status in the Bikini Division, I will say that each competition represents a new goal which encourages me to keep raising the bar higher.
I have spoken with countless individuals who have asked me to describe the culture of bodybuilding competitions, and many have expressed an interest in entering a contest just to see what the experience might be like. At the very least I encourage people to attend a competition because I know that the environment can be very inspiring to behold. Some people will venture further and ask detailed questions about what it takes to compete, how to train and prep, what suit or shorts to wear, how to tan, etc. Though I am always excited to discover that someone might be interested in competing, I try to ferret out important personality characteristics which will either make one well suited for competing, or will completely demolish a person’s self-worth. I realize this sounds negative, but it is reality-based and backed up by my own personal ups and downs since I began to compete.
I have seen people who decide to compete but fail to recognize the work that goes into prepping for a competition. Those individuals invariably get quite a shock when they discover all the essential elements and expenses involved. I continue to be amazed by people who believe they can eat and drink whatever they want, exercise minimally, then slap on a Mystic Tan and a suit or trunks they usually wear at the beach and win a show. At the risk of dissuading some readers from competing, I am providing a list of contest prep elements and expenses which are most commonly encountered.
What Is Involved In Contest Prep?
- Structured training and cardio plan
- Structured meal plan
- Competition suit/trunks
- Competition tanning
- NPC Registration
- Show entry fee
- Professional makeup
- Professional hair styling
- Travel expenses (flight, hotel, rental car, gym fees)
- Jewelry and shoes
As a competitor who has traveled for ten pro qualifiers, all of which are outside of the state in which I live, I am well aware of how prohibitive the combined expenses can be.
Thinking of Competing?
For those who have not been discouraged thus far, I have three questions which will assist in determining whether or not competing is the right choice for you.
- Are you comfortable with being scrutinized by a panel of judges? It can be quite distressing to stand onstage in a row with other competitors, smiling until your jaw cramps, doing half or quarter turns in unison and hoping you get moved to the middle spot. Unless you can allow yourself to enjoy the experience for what it is and resist taking a poor show placing personally, you should refrain from competing.
However, if you can celebrate your personal accomplishments and enjoy the experience of being on par with some of the best bodies in society, you may indeed gain great pleasure from competing.
- Are you capable of adhering to a strict training and meal regimen? Quite frankly, following a very strict meal plan which prohibits preferred foods and which coerces you into eating foods you can’t stand can really wear you down after a while. But it is even more critical to follow such a regimen as you approach a competition. This often requires you to follow the meal plan to the letter for months at a time (aside from the occasional cheat meal). In addition, consistency with a specific training regimen also requires complete focus. If you are the type of person who is prone to omitting training blocks for whatever reason, perhaps you are better off attending rather than competing in a show.
Those who rigidly follow a training regimen and meal plan which is designed to prime them for a specific contest consistently do relatively well.
- Do you enjoy being onstage or do you freeze up? If the mere thought of being onstage with glaring stage lights oriented toward you has you hyperventilating and forgetting any posing you may have easily practiced in the privacy of your own living room, you might as well remain in the audience and watch the other competitors do their thing.
At the other extreme are people who look like they are having a blast onstage and exude such positive and appealing energy that they catch the interest of the judges and audience.
