SANTAFEDREAM’s BodyBlog

i wrote this article a few years back for an online magazine…its about skin care and tanning…a few years ago we all had to tan ourselves using protan or that ugly lotion jan tana…

well now we can visit one of the best tanning people who a couple days before the show…the jan tana people at the USA did an awesome job on me and all the athletes.

but how can we make that tanning process just perfect…well ladies here you go…its all about skin conditioning.  about 10 weeks out i want you to start tanning use a bronzer with skin moisturizer… 8 weeks out from your show i want you to start using a loufa in your shower…this will help get rid of any the dead skin from tanning and help you tan better. 

for my guys please start shaving, using at least a mach 3…but shave with your hair grain…this will help eliminate in grown hairs.  for my ladies switch to a fusion blade as it will keep give you a closer shave for your legs and arms.

about once a week use a salt scrub to make skin baby soft.  because your on a contest prep diet your skin should be flawless or at least very little acne unless they are stress pimples…salt scrubs are best as sugar scrubs are a bit sticky and the salt grains are much grainer…

at least a week and half out no shaving … let some hair grow out…for a friday night show…use nair on wednesday night.  now please do not use all over your body at once …it will burn or cause skin irritation.  we want to use the nair to rid your body of that peach fuzz, not actual hair.  but use it body part at a time and only leave on for 2 min at a time.  please please please do not put on nipples or private parts. 

let your skin rest for the night and thursday morning now your skin is ready to be shaven down.  use shaving cream with aloe…or hair conditioner as it will soften hair…trust me your skin will be so soft and smooth it will be like silk.  you are now ready to go tan…

after i wrote this article i emailed it so many times to fans i was so flattered…but now all you can enjoy and never have a bloachy tan again…the best part is when you wash off…the actual tan leaves you evenly…you will look like you came from mexico …

all my best

here is a treat for ladies frustrated and not getting the booty they want and deserve.  its no secret but ladies my girls come in and we work.  training session is 30min and yet they all wish it was 15min…

the key here is to focus…and feel …i want you flex your glutes and make those legs burn.

we begin with hack squats…no weights…just full squats where we make sure the machine hits the floor…touch the very bottom and back up to almost lock out…never ever lock out…we do a set of 30 reps… next hit walking lunges with a total of 30 steps…again no weights but feel your hamstrings strecth…come back get your second set of hack squats this time feet wide so we can stretch the groin…back to lunges…

as rest i make my girls do stand calve raises of 50 reps…no weights…

next round…leg curls…now i do these differently…the first set is a full set of 15 then i have the girls stretch…second set…10 reps of full range…10 reps of short range…stretch again…hit walking lunges again …

after we do the abductor making sure my girls squeeze their butt and do 30 reps…and right to stiff leg deadlifts with legs spread and at the top of movement i have them pelvis thrust and squeeze their butt again…i want a good cramp ladies…back to abductor and then lunges…one more set of dead lifts with pelvic thrust…

again rest…but its a set of calve raises for 50 reps…

this is the first part for girls…this is not for 1st timers but for people who have trained before…so you athletes that can bang…give it a good whirl…

finish off with the treadmil…moving the incline up 2 every minute until you reach max height.  with each step you take back…ladies squeeze that butt…its not the speed i care about but how much you can squeeze and sweat …20min…hardcore…lets go ladies…i tell you your butt will not only be in shape it will make men squirm…PROMISE!!!

ok ladies this is for you…

i get numerous emails from female athletes looking for the next magic pill…the best diet…and what work out is the best…

every woman wants the firm bum…the tight tummy…and the solid arms…well ladies here are your answers…

lets start with magic pills…there is no fat burners on the market that really work…but like all of us we feel better if we take something…i have used all of them and sure some can help with little things but let me save you some money…i make my girls drink green tea…it will help with energy and the antioxdants help keep your body rid of toxins.  i include a B-complex 2xd daily to ensure that food is broken down and used as energy.  lastly if their diet is pretty restrictive then i add a multivitamin to make sure they are getting a balanced amount of essential vitamins and minerals.

i am no believer in long cardio sessions…i have my girls only do 20-30min of HIIT cardio first thing in the morning..NO MATTER WHAT!!! for my athletes a second cardio session is done post work out for 15 min again of HIIT.   the goal is to burn fat not look depleted and stringy…i want my girls to look fit and healthy…with round firm muscles…still being a woman…not overly muscular or dying of an eating disorder. women have better things to do with their time than be on the treadmill for 2 hrs.

my diet…OMG…why have carbs gotten such a bad name…please ladies carbs are not the enemy..does this mean i hate keto diets …NO…but we must keep carbs in for energy, for proper bowl movements, and for a slimmer and smaller waist…i have seen so many girls on a keto diet so long their abs show but their waist grew two inches…not cool…destroys their symmetry…

the second is girls do not need so much protein. they need easily digestable protein.  women do not digest foods and large amounts of protein properly…its why most women only use the potty twice a week. 

the next thing is i ask many questions regarding culture and heritage…what really is a womans true hair and eye color.  i usually ask for a body fat using a 9 site body fat test…i dont care about body fat but the answer to these questions gives me a proper hormone profile of each woman so that we can address some issues as to why they do not lose fat in their butt, hips, waist, breasts, back, legs…etc.   although blood work will give me better look at what eahc woman does and has done to their bodies.

i split training programs using aerobic classes, weight training, plyometrics, and stretching…some girls are afraid to use weights and others just need to stop training so much.  my state minesota champion stopped weight training the last 3 weeks of her show as her body kept getting harder and harder…so we used plyometric to tighten her butt and keep her delts shapely and round.  we did not even need to drop water for her win. 

so ladies…there is not cookie cut plan…but all of you have the tools…focus your training on building symmetry and shape.  eat smaller portions with carbs and make cardio effective.  i want all of you to achieve your goals and pass your positivity to our younger generation…

if any of you have questions please send me a private message

all my best

i traveled this past holiday season…enjoyed some family and got a chance to catch up with my niece and nephew.  training has been good…getting better and better now that my arms is almost healed. 

but lets talk about set backs and distractions…we all suffer from them…we fear what we want the most.  we dream and dream and once on the right path we cannot handle that our goal is within reach.

you know how i know…its because when stress arrives we freak out.  we start to over analyze things and get upset with the smallest of things.  so what do we do, how do we overcome.

well the worst thing one can do is try to clean up the porch and patio during the hurricane.  we have to let the storm settle then we can see what we really need to go out clean up the mess and stay on track.  please do not panic…my goal had a set back with an injury and yes i panicked when it first happned…i anticipated surgery, medical bills, out for 2months…

but i sat thru the night…did not sleep…my arm hurt like hell…but in the morning a great friend who is doctor looked at me…gave me a Rx and said to just rest…within a week my arm was healed and i gave myself another week before i trained…

nothing cost me money…i healed well…i am training smart …and what i thought was a hurricane …was really just a brief rain storm.  so life has its pitfalls, its pros and cons, its moments of greatness and its definite times we wish we could hide…but sit still…let the storm pass and then go out and see what needs to be done…your goal was not hindered …everyday is one step closer to that goal.

i was both happy and sad today…my arm has been healing very well, and the thoughts of getting in to train normally again are exciting.  i can do push ups, shoulder press, but still can not do a pull down. 

i was able to train some biceps today but was not able to finish my triceps.  last group of clients came in early and they like to start early.  i was a bit bummed but hey i have to be blessed that i am still doing well during these economic times.

i was able to look at the NPC National pics.  wow…still blown away with the level of conditioning all the guys brought.  i knew in my mind where i need to be but visually seeing it on stage…i realize that i have to get with it. 

i am growing well but with no training in for a week and a half it makes me feel like i am going thru withdrawls.  if any of you have seen my legs its not like i need more…so i train them but not intensely as i do not need to play catch up with my upper body again. 

but this is turkey week and i want to send my best to all the athletes who competed.  to all the brides maids … keep your heads up…your time will come…to all the others with dreams like mine…its on brothers…you up for the challenge. 

this is what i do…i live this life and train with purpose.  being injured tells me that i need to remain calm and not lose hope.  that my body will endure but be patient.  do not force a circle to be a square…just line up the dominos and soon they fall…

all my best

the 2009 NPC Nationals is now over…and wow…what a huge show. what a super deep show…from the welters to the super heavyweights there were not only cuts but the top 5 could of been anybody.

so first let me say congrats to all the athletes …but i send my honors to all the champions crowned that night…for the top 5…wow…the dream is so close and yet we have huge steps to climb

today was my first real day back in the gym…i trained legs and i focused on squats…deep and heavy…i did hack squats first up to 5 sets using 405lbs …the vertical squats…also getting up to 405lbs…

i moved on to leg curls…doing the first 3 sets at straight full sets…the next 2 i did then 21 style but making it 30 reps for 2 sets…

finshed off with 10 sets of calves…and 20min of cardio riding the bike.

i looked …ok studied the top 5 in both the middleweight and welterweight classes…and i realized why my coach said lets rest and not do the nationals…it was no offense to me..but one made so that i can improve.  i believe tamer el-guindy suffered by not listening to his…conditioning is not the problem…but the added 10lbs and be at top of the class would help him capture his title and pro card.

so now the ball is really in my court and with my injury almost behind me…i have to focus and stay on track.  i have to be thicker and rounder and when the diet comes i have to endure the pain and discover the word "DIE" in diet…next year is mine…the IFBB ranks will welcome me…i will bring my symmetry, ripped glutes, and and striated lower back…its on now…

so i hope all you had a great weekend…the shows are almost done and great eating is now among us…be thankful for your families and enjoy the love you have wth friends and spouses…

now get on that cardio deck and dont let the weight creep up…

yesterdays blog seemed to touch alot of people.  but my most honorable moment was the gentleman who actually left a reply.  he touched me because most people think that us men have no feelings that us men do not respond to emotion or want romance…

well here is my story…i was married and yes i gave her everything…we had it all a striving business, no debt, stock, bonds, cars, a home and a new home being built with the gym in it.   one would think we had it all…yes we started out romantic and i stood by her thru thick or thin.  but she made the choice to cheat on me and we grew apart…i gave her my first business and i decided to leave with my clothes and my computer.

after our divorce i met another woman who just seemed to say all the right things and our overwhelming passion just made me feel like i was king of the world.  but as i rebuilt a business and put together a new life i found out she was stealing money and i was paying her ex-husbands bills…she was very violent and had issues with self esteem and alcohol.  needless to say that you have to be healthy enough to something unhealthy.  it was so dramatic i was always exhausted.

both of these women i truely loved … and in some shape i still do.  they made me the man who i am today.  some might say that i am jaded and torn…but i chose to take  new path on my life.  i went for my big goals and the dreams i had that really my significant others would not approve of.  i chose to again rebuild my business and better myself as a person. 

some might say…why did you settle…my answer is i have not.  i just have chosen to not put all eggs in one basket.  i lost everything twice and seeking it all from one person has truely not presented itself.  and so i have built a network…using the tools in front of me and now built two companies…everyone i surround myself with i give an opportunity to…i want to be around driven succesful people.  i want to be inspired by anothers thoughts and dreams, i want to see the world in its full array of colors not just black and white.  saying that i am not searching for another wife or romance … i am very focused on my goals and what i need to do to achieve them before my time is up. 

money, love, and emotions can all be rebuilt but a true family is something you do not replace.  at the moment my life is simple…very low drama and allows me to do my job very well…and i love it.  my time for a family and wife will come but for now this path to be the best is what i am truely happy with. 

so guys…its ok that you also have been hurt, burnt, and used…that you have guilty feelings and want to react out of pain…but your human.  honor yourselves and only move forward once you have faced your own demons.  in all stories there are two sides…and when i look at myselfin the mirror,  i had to know that i did my best to listen and be better for it. 

there is no simple answer for ones hurt, but choices we have to make.  there is no good or bad…only a choice and what you have learned from it.  so live the life you want …influence other with your strength spiritually and physically…and respect the choices of others.

all my best in love and training for each of you

i wanted to say something to all the ladies single and spoken for…if your relationship/sex life is not what you want, much less satisfying, what you need to do is to please speak up…a good man will do his best to make it better…quite possibly in his own way but he will work at it.

i was eating out today having some sushi…salmon rolls so still on my diet as it was dinner time.  but as i sat at the sushi bar i over heard two ladies talikng ok maybe complaining about their men and i butted in but they did not mind.  the first lady was very turned off by her man as he has no drive…he is a 23yrs old,  a pizza delivery guy and told his woman that he does not want to complicate his life with a surplus of money.  he is a simple guy and does not need much.   she is a 21yr old student studying psychology wih hopes and dreams of making a comfortable living helping people. 

the other lady said that her and her man have no had sex in over 4 months…but she knows that when it comes its going to be great.  she went on to tell me that they are neighbors in their apartment complex and one day as she was headed to her place he tossed her a beer and said “you coming to my BBQ”  since then they have been together…

goodness ladies are you serious…why do you settle.  why do most of you shut down a gift that was given to us all..our sexuality.  now i realize that it is not politically popular for women to express that they love sex, much less really need great sex…its ok for us men but women its taboo and if expressed name calling is folllowed well you know the words do i need to say them.  but wow…these ladies sure did and are settling for dirt and lacking some romance and passion.

but ladies the acceptance of mediocrity will only hinder yourself.  as you improve your man must be better.  i guarantee you the woman who makes 2.5million dollars a year will search for the man who makes 3.2 million.  so please why do you settle.  if he is s scrub…drop his ass…if he does not improve you as a person, get rid of him, if he hinders your well being, please tell him to go.

you have one chance to express the things you do not like and if you miss those opportunities you missed it forever and left with acceptance.  this is your man…do you enjoy him…do you need him…is he worthy to be your king. 

as i finished my food i told the first lady…never settle, sacrifice, or give up anything…these are things that will haunt you forever.  go get what you want … you are a woman and you are what we as men want … trust me…the second i said…honey you need to get some booty…if your waiting for him…he is not waiting for you…i know it hurts but most men shoot once if its just a sex thing, so dont think he is at home waiting for you, he already had his fill…you need to go find the man who just loves you and digs you…trust me he will be able to satisfying you fully over and over again…thats what you want

i hugged and kissed them each and they both had the best smiles on their face.  so ladies please…each one of you is a princess and the right man will make you a queen…

all my best in love and training

well so many people have asked …wow daniel what are you eating …so here is an exactly what my diet looks like

4:30am 1 serving protein shake

5:30am: 5oz steak / 2 whole eggs / 2 slices whole wheat toast / bowl of cereal (shredded wheat)

9:00am 5oz turkey breast / 1.5 cups rice / banana

noon: 5oz ground beef / 10oz potato / apple

3:00pm 5oz turkey / 1.5 cups rice / protein bar

6:00pm 6oz salmon / 2 cups brown rice

9:00pm 4 egg whites / 1/2 cup oats / 1/4 cup nuts

post training: whey and waxe maize shake with 5g creatine

Supplements: multivitamin / b-complex / 5g amino acids 2xd / chain’d out 1 scoop in 20oz water with every meal

my cardio is 30min daily

now if any of you try this program please be aware that it can make the average person sloppy…you must train heavy and intense. 

on my weekends i like to eat sushi and greek food.  i am not a big sweet tooth or junk food eater.  sure i will have the occassional burger but its usually plain and i really do not eat fries.  i have to admit i prefer bake chips and i totally love diet sodas…during contest prep that is the hardest thing to give up …my sodas

all in all this is my life … my road to the pros…with an injury still healing i still eat the same food.  i will say i did a german volume training style for my arms today so i was happy to get a pump…the weight was light to medium but it felt good to get a pump.

this week will be a rehab week but i will go in depth tomorrow how i train

well my friends…its monday and i i have been struggling this weekend…with my arm healing i have had no gym time…work outs are my time and help me stress release…but i have to take some time off to heal…its a set back but at least its draining quickly. i should be in full gear next week.  but for this week its all legs and cardio

but i wanted to address a few things…why do people come to me and ask me to do things for free.  i was honored to be appointed to the advisory board for a local community college here in town…but after the meeting i asked the director what the salary was to be here.  he really tried to sell me on the fact that with my success it will improve and help the success of the new class and the graduates of his college, so its voluntary and a good service act.

now dont get me wrong…but i have been doing this career for 13yrs…and BB for now 5 years.  this is a business and i market like one.  BB is now my 3rd sport to be given the chance to turn pro…the 1st was gymnastics, the 2nd was soccer, and now BB.  i am sorry but i invested alot of time, effort and money to be where i am at and if they want to hire me then i would be glad to be aboard but working for free…i am sorry…but my light bill, heat bill, and my coach do not accept my smile as payment.

the second was a woman here on body space …she straight up tells me thru an email she is single mom, divorced, cant afford to pay but that she is willing to work because she wants to be on the NPC USA and National stages….so if i was willing to work with her i would not be disapppointed…

ok…come on people…now i realize that body space is here to motivate and inspire but it also is used to get some great contacts.  there are a number of Top level Atheltes as well as IFBB Pros and i know none of them work for free.  now maybe if you want to date the person that is your choice but i do not mix business with pleasure. 

now i dont mind the occasional tips and nutrition tid bits…but this young lady after reading here profile wants to become a national athete, turn pro, get sponsored and open her own gym as she is a trainer…that **** gets me…you want to use the tools and advice i give you to improve your body thus business and help you move up but yet offer me nothing.  needless to say she got upset when i sent her my fee.

please my friends no one works for free…everyone and everything has a cost and its either an investment for you or an expense.  i have been coached all my life so i know the cost of coaches and making it to the top.  but when you have dreams that big dont ask people to incur the expense while you cash in. 

there is a difference from some one who is a muscle and fitness expert and someone who is not only educated but is in the industry…and a difference between asking to work for free and maybe a discount …as i did tell this woman she could pay weekly payments

thats why this country is hurting…so many of you want hand me downs…and bail outs but none of you want to work…invest and build.  the stimulus plan was just that …to stimulate…get out there and invest … instead most of you all wasted it. 

so please this is my journey to the IFBB ranks…i am investing in myself…and so far i have incured coach fees, medical fees, travel fees and misc expenses…but all of it is used to better me…better my clients…better my life…so as i lay here with ice on my arm i stay on my diet…my cardio is done and let the healing take its course…IFBB here i come…i pray that many of you will achieve your dream … believe and make it happen.