Check out my new feature on MaleFitnessModels.Net http://malefitnessmodels.net/noeldaganta-shakasmith.html

It features my photoshoot with Noel Daganta, one of the best fitness photographers around. Very honored to be featured by this site and excited for a successful 2012! 

Today is Thanksgiving in the US and just 4 days away from my first bodyspace anniversary.  When I gave this some thought, I couldn't help but notice my overall goal I filled out a year ago," I'd like to be a top competitor in fitness/body building competitions and a fitness model in the industry!"  I can tell you that I wrote that not necessarily believing it was possible or that I could even come close.  I did know that writing it down and telling the world was an important first step.  I wrote it down knowing that each and every day I had, in some way, to live by that goal.  So I began my journey, moved to LA, and began training and soon competing in the new Men's Physique division for the NPC.  This year I have competed in several shows and won my class at most.  I have also filmed fitness related media and been a contributing writer to fitness websites and been featured in fitness magazines.

I don't say all this to brag but to show how much one can do when focused.  I by no means have reached my goal but I do feel like I have gotten closer than I ever would have imagined.  I am so thankful that I was able have faith in what I was doing and have the support of everyone in this community, from Bodyspace to Facebook and Twitter.

The lesson I have learned about this journey has been that of first steps.  It is so important to take a first step, even if you don't think you'll come close to reaching your goal.  There will be a lot of people in life that don't believe in you or that try to hold you back, don't join them.  In order to give yourself a chance, you have to take a first step and I am so glad I have.  I'm addicted to this industry and a true lifestyle of fitness that I will carry and hopefully pass on to others.  So take your first step and live every day in the pursuit of your goals - I promise you, it will be rewarding.

I was recently named the http://www.worldphysique.com/competitorofthemonthnov11.html. I hope everyone takes a moment to check out the interview and visit the http://www.worldphysique.com/ which is also a great fitness resource as well.  I was really struck by being nominated and chosen because of the title of "Competitor."  Since I have begun this journey, I realized its the competiton that drives me.  Its the feeling of bringing my best to the stage and the support, dedication, and hard work from my fellow competitors that continues to motivate me to do what I do.

At the end of the day, to have people say, I got in there, competed and did a good job of it, bringing my best is all I could ever ask for.  I rarely take moments to reflect but winning this award gave me pause and let me check in with myself that I am doing what I love and moving in the right direction.  What a blessing it has been to see this type of pay off - very honored and humbled.  I hope it can serve as motivation for others to follow what they really love as well. 

I went to the gym today and had absolutely no desire to be there, but with my next competition in a few weeks, it was imperative to workout.  Despite my lack of motivation I got a great workout in and definitely feel better as a result. 

My point is, even when motivation is lacking, get to the gym and stay there - you will be better for it and knowing you can get there even when you don't want to be is a powerful thing for the mental...so go mental, train hard, and have fun!

I just had to share this amazing documentary with everyone.  Fat, Sick & Nearly Dead is a documentary by filmmaker Joe Cross.  It chronicled, primarily Joe and another man's weight loss using a juice diet.  This documentary said so much about our culture and our relationship to food.

At the end of the day,  they used raw natural foods as a primary source of their weight loss.  While they exercised, it was their nutritional choices that made the biggest difference.  The fact that the weight these two men were at threatened their lives made the changes they undertook even more dramatic.

Beyond this, both men suffered from an immune disorder which virtually became a non-issue as their diets changed.  Further, they were both able to be taken off numerous medications they were using to keep their bodies functioning properly and remain alive. 

This was a powerful documentary on the power and impact of our food choices.  I personally have now incorporated this juice diet into my own routine and will soon be attempting a 3 day juice diet and see how it goes.  In any event no matter what stage of fitness you're at, this documentary is a must see for anyone serious about fitness and nutrition as a permanent part of their life.

So last weekend was Lonnie Teper's NPC West Coast Classic in El Monte.  It was an amazing experience and I am happy to report that my quest for an overall title has ended.  Days later and I still can't believe it.  I have talked about trying to win an overall title for awhile and never thought it would happen so soon. 

Quite frankly, its been due to the other competitors and how helpful they have been.  Everyone is seriously trying to lift each other up.  A fellow competitor who won his class in San Diego and got second place ahead of me for the overall in San Diego told me about the West Coast Classic and encouraged me to enter.  The morning of the competition having never done back to back weekends of competition I was depleted (no water for 24 hours and definitely did not carb load adequately).  When I say I was depleted that is an understatement.  The competition got pushed back and I had even done a mini workout that morning - I was at the point where my muscles looked flat and the lack of water and carbs made me feel like I might not make it to the stage, but it was this same competitor who was now in my class (there were only two height classes as opposed to three in the San Diego competition) that shared with me his pre-show snack.  I ended up placing first over him and he was the first one to enthusiastically congratulate me.  This spirit has come to embody this new division. 

Its an amazing thing to watch "competitors" minutes before hitting the stage giving tips to one another so they could all perform better. I've been so humbled by winning - seriously all of these guy's physiques look amazing and I don't know how the judges make a decision, definitely a job I don't envy. 

At the end of the day though, I made great new friends, some of whom I'm working out with and already got training tips from to help me bring an even better physique next competition.  I have to say the bar is being raised each and every single competition because of the camaraderie of all the competitors.

As I have said before if you're hesitant about entering, take the plunge - at the very worst you will be more prepared than you could have ever been for your second competition and at the very best you may just win.  A good friend I met at my first competition noticing my trepidation at competing against guys with amazing physiques  told me that "comparison is a thief of joy" and I can also say so is doubt - so don't doubt yourself - come out and compete!

Hey guys - I did an interview with Cut & Jacked -just a bit on my training and diet - http://www.cutandjacked.com/interview-with-Shaka-Smith!

So I completed my second competition in the men's physique class and won my division.  It was an amazing experience - the field of competitors was absolutely top notch. It has been crazy to see the quick evolution of this division from the deep field to the judging.  There is a new sense that the judges are trying to also get a feel for the competitor's personalities in addition to the physique.  This is exciting particularly because its gives more depth and complexity to the division and definitely makes for a better show for the audience.

I also met incredible people - everyone was again extremely supportive, sharing tips for the stage and training.  It really is an awesome community of people.  I definitely encourage anyone thinking about competing, to just go do it.  I was extremely nervous my first competition - you tend to think of all your flaws and may think its impossible to get on the stage, but the secret is everyone feels that way!  So be bold and come out and compete - its a lot of fun!

So, though I won my division, my quest for an overall win continues - and at the last minute I've decided to compete in the NPC West Coast Classic this weekend - if you're in the area, hope to see you out there!

Well, I'm in the midst of my competition diet and so many people ask
me what my diet is like leading up to a competition.  Hopefully, my diet
will not only be helpful for anyone contemplating competition, but
also if you're wanting to jump start your look for summer or heading back
to a reunion and want to look your best. SO, lets get into it.

I diet for two weeks leading to competition. The main goal during this
period is to deplete carbs, so I am as lean and ripped as possible for
the stage.  In the mornings I go with a blackberry/blueberry smoothie
with whey protein and coconut water or organic carrot juice.  I also
have a small serving of baby carrots.  After my workout in the morning, I
make another smoothie and make my lunch/dinner which is codfish, bell
peppers, onions, tomatoes with curry, lemon pepper, and red pepper
flakes (yeah, that's a pic below).  I have a small serving at lunch with my smoothie and a larger portion for dinner.  I usually do an easier home workout in the afternoons. If I feel like snacking in between, I go with baby carrots.  At night, I'll make another smoothie before bed and that is my basic two week diet.

Now, 24 hours before competition, I have no water and will drink a
glass of red wine before bed (dehydrates you and gets you a little more
lean for the next day). The day of competition, I have rice cakes to
keep my energy up, but to stay as leaned out as possible.  Hopefully,
this will help any potential competitors or anyone looking into
dieting.  I also welcome any suggestions or tips as I am new to dieting
and competitive dieting myself, but I certainly would have liked to read
a post like this when I was thinking about competing, so hope it helps!

Finally a ranking! US News and World Report has ranked the best diets.

The Top 5 (Overall)

1. Dash Diet

2. Mediterranean Diet

3. TLC Diet

4. Weight Watchers Diet

5. Mayo Clinic Diet

The rankings have also broken the diets down by category; overall, weight-loss, diabetes, heart-healthy, and commercial diet plans.  Definitely worth checking out, but of course just because it is ranked number one doesn't mean it will work for you, but it is a great place to start!

http://health.usnews.com/best-diet

Writing this post prompted by a yahoo article I saw today referencing this topic. Sure enough in the May 2010 issue of the Journal of Orthapaedic & Sports Physical Therapy, a study was published that found the pike and the roll out (which can be done in a one move exercise) is the single best ab workout.

The study found that these two workouts amongst 6 other swiss ball moves and the traditional crunch and bent knee situp activated the upper and lower rectus abdominis and external and internal obliques significantly more than the other exercises, which tend to recruit more of the body's muscles outside of the abdominals to help complete.

So there you have it - the single best ab workout - so says science! Check out the instructional video from youtube below.

For more on the study check out http://www.jospt.org/issues/articleID.2442,type.2/article_detail.asp

So, I am really excited about this post.  Quite frankly for the guys in their 20's or below, diet and exercise and you will get the body you're searching for.  Of course there are little tips and tricks but that's the short and long of it.

What really interests me though is people that find themselves in a fitness conundrum for whatever reason, those that the typical workout tips don't apply.  So when a friend told me she was pregnant and interested in what she could do, I was excited. 

Let me say I had absolutely no idea what to say beyond congratulations, but that was the exciting part - I got to research and learn a lot in the process.  And for the guys out there, telling your girl she may be gaining too much weight during her pregnancy under any and all circumstances will, for lack of a better word, make you an a$$hole.  Coming from me, its valuable information that can improve the health of both mother and child .

First, the importance of weight control during pregnancy is underscored by actual research.  A study published in The Lancet, Volume 376, Issue 9745, Pages 984-990, 18 September 2010, studied excessive weight gain during pregnancy and the correlation to the baby's birthweight and the risk of of obesity of the offspring later in life.  The study concluded that there was a "consistent association between pregnancy weight gain and birthweight."  Further, "Since high birthweight, in turn, increases risk for obesity and diseases such as cancer and asthma later in life, these findings have important implications to general public health," says co-author David Ludwig, MD, Phd.

In the June 2011 issue of The American Journal of Clinical Nutrition, a study by the researchers at the Avon Longitudinal Study of Parents and Children found that those women who gained more than the recommended amount of weight during pregnancy were three times as likely to be overweight or to develop central adiposity.  The recommended amount of weight was determined by 2009 Institute of Medicine guidelines.  These guidelines suggest, weight gain based on pre-pregnancy BMI.  If before pregnancy you're underweight (<18.5 bmi) 28-40 lbs is the recommended amount of weight gain, Normal weight (18.5-24.9 bmi) 25-35 lbs, Overweight (25.0-29.9 bmi) 15-25 lbs, and Obese (>30 bmi) 11-20 lbs.  For more information check out the Institute of Medicine's website.

Now on to what to do - this will just address fitness but of course, diet is extremely important as well.  According to the Department of Health, pregnant women should get 150 minutes per week of moderate-intensity aerobic activity, with as little as 10 minutes at a time being enough.  Moderate intensity aerobic activity as described by the Department of Health means "you're working hard enough to raise your heart rate and break a sweat."  Perhaps the best indication I've ever read by the DoH is that you can talk, but could not sing the words to your favorite song.  They give examples of activities such as walking fast, water aerobics, bike riding on level ground, doubles tennis, and pushing a lawn mower (lol - love this one).

The American Congress of Obstetricians and Gynecologists also released new guidelines recommending exercise in moderation.  In addition to some of the same recommendations as the Dept. of Health, ACOG also recommends for those women who did them prior to pregnancy, running, racquet sports, and strength training.  ACOG recommends most exercise be done in the first 24 weeks.  ACOG particularly notes that fitness during pregnancy can reduce the need for Cesarean Delivery and Gestational Diabetes.  

So at the end of the day, pregnancy is not a time to neglect fitness and any program incorporating moderate exercise such as walking on a treadmill or perhaps using an elliptical, swimming, and moderate strength training will be beneficial for both mother and child.  This post of course does not contain all the information out there and when researching discovered there is a wealth of information online and any expectant mother should certainly consult her physician before undertaking any exercise program.  I have not come across much literature pertaining to this subject especially in the BodySpace world so hopefully this post can be a good place to start.  Sorry, it is especially science-reference laden but wanted to be as accurate as possible and encourage all interested to research the references I've made here further.  Hope it helps!

Had to do this tip of the day after a personal experience.  I have been trying to clean up my diet little by little.  As a result, I have tried to find healthier substitutions for the less healthier foods I eat. I have a big sweet tooth and found that pretzel M&Ms were just the trick. I bought the individually wrapped 24ct at Costco and probably a few times a week would have a bag.  I decided after I was done to go healthier and substitute it with the Costco brand individually wrapped 18 count of trail mix, a delightful mix of peanuts, plain M&Ms. raisins, almonds and cashews.  It was only after finishing this box and getting ready to go back to Costco, that I wanted to see how many calories I was saving and how much fat I was avoiding.  Boy, was I surprised. 

First, it turned out that the individually wrapped trail mix was not 1 serving, it was 2.5!!!  I thought the whole point of individually wrapped foods is that they represented 1 serving: Wrong!  Per serving (3 tablespoons) the trail mix contained 160 calories, total fat of 10g, and 12g of carbs. This meant I was getting per 2.5 oz bag, 400 calories, 25g of fat, and 30g of carbs.  By comparison, per serving (1.14oz) the bag of pretzel M&Ms contained 150 calories, total fat of 5g, and 24g.  of carbs.  Not only were the per serving numbers comparable, with the M&Ms I could have a whole bag whereas with the trail mix, if I stuck to 1 serving, I would only get 3 tablespoons.

The sad thing here is I am a label reader - many times I may disregard what's not so good for me, but still, I almost always read labels. Here I let my underlying assumptions (surely trail mix was healthier than M&M pretzels layered in chocolate) con me out of actually looking at the nutritional information before buying.  So despite what you think or assume, don't forget to read your labels - know exactly what you're eating.  I now proudly reach for my box of pretzel M&Ms!

In honor of my world champion Miami Heat (yeah I said it), I dug up
this LeBron workout featured by Men's Health - it gives his workout for Monday, Tuesday, Thursday & Friday.  As recommended by Men's Health, do each superset three times with 45 second rest in between each set.  I for one will be adding this workout to my routine this week - true fan dedication!

MONDAY

Superset 1
1) Pushup
Do as many reps as you can.
2) Pullup
Aim for 10 reps.

Superset 2
1) Dumbbell Snatch
Aim for 5 reps with each arm.
2) Single-Arm Cable Row
Do 10 reps with each arm.

TUESDAY

Superset 1
1) Dumbbell Squat
Do eight to 12 reps.
2) Swiss-Ball Hip Raise and Leg Curl
Do 12 reps.

Superset 2
1) Dumbbell Stepup
Do 10 reps with each leg.
2) Single-Leg Standing Dumbbell Calf Raise
Do 12 reps with one leg before repeating with the other leg.

THURSDAY

Superset 1
1) Dumbbell Incline-Bench Press
Do 10 reps.
2) Lat Pulldown
Do 10 reps.

Superset 2
1) Single-Arm Dumbbell Shoulder Press
Do six to eight before repeating with the other arm.
2) Single-Arm Neutral Grip Dumbbell Row and Rotation
Do 10 reps on each side.

FRIDAY

Superset 1
1) Single-Leg Squat
Aim for five reps per leg.
2) Single-Leg Swiss-Ball Leg Curl
Aim for 10 reps with each leg.

Superset 2
1) Dumbbell Side Lunge
Do 10 reps in each direction.
2) Unstable Jump Rope
Skip rope for 45 seconds on a cushiony surface, such as a stretching mat. The instability will help strengthen your ankles.

I wanted to give a wrap up to the Bodyspace 2011 Transformation Challenge which definitely inspired me to get where I am and marked a significant time in my life.  So in true form I realized later I didn't follow the rules on the after pictures which effectively took me out of the running. However, given the changes I made and the progress I have charted, I definitely still feel like a winner.

For me it started with making the decision to move out to California from Virginia in January of this year.  With such a move the planning began in late 2010. At this point I was working two jobs to make sure I had enough money to make the move, which meant little time for the gym. I did try to make it to the gym when I could, getting off of one job at 10pm, often leaving the gym at midnight and getting up again at 6am to be ready for the other job and do it all over again.

Beyond my work schedule, the newly renovated amazing new student gym I had joined which initially got me back on the right workout path had student hours.  What this means is for the months of November and December, between Thanksgiving, Christmas Break, and Finals, the gym was either not open at all or had reduced hours and was closed by the time I was off from my second job.

So, I turned to my home equipment and my pile of workout dvds, from P90x, Insanity to Hip Hop Abs. These were great but when you're working from 7am to 10pm, by the time you get home and grab a bite to eat and realize you only have a few hours left for sleep, the motivation isn't quite at an all time high. And in case you're wondering, I also worked weekends.  Thankfully my weekend schedule varied and I had a few more hours of free time, which I used to workout or just sleep.

Then came the move. By the time January rolled around, I was definitely in the worse shape I had been in, in quite some time, but the move was my priority.  So I packed up and drove and drove and drove some more. A few long grueling days later, I arrived. I set up my laptop and realized I could still enter the Transformation Challenge. A bought newspaper and a few pictures later and my journey began.

At the time I was living in Venice and was a few steps away from Muscle Beach. I began to workout there with new conviction.  Shortly, thereafter I moved to North Hollywood and was introduced to James Ellis, a fitness model at the top of his game who offered to workout with me. I have worked out for most of my life in some shape or form, but working out with James took me to a new level. His workouts were highly structured and he used his own independent research of the body's anatomy to tweak traditional workouts and make sure each muscle group was given the right amount of time and attention. 

With my new training and getting more exposed to the fitness world, and finally seeing a body that was getting better than the one I had recognized I decided to enter my first fitness competition. I entered the NPC Orange County Muscle Classic where I won my division in the Men's Physique Category.

Currently, I am training harder than ever and have officially entered the Southern California Championships in San Diego on June 18th. Its been an incredibly journey from where I was just 4 months ago and the Transformation Challenge was the inspiration that helped kicked it all off.

I for one am going to continue training in the spirit of the Transformation Challenge and just encourage everyone to do the same. Make your own Transformation Challenge - now that it is over don't let up. Find more reasons to train harder and be the best you. Whether its competitions, getting ready for summer or simple health, you'll always end up a winner!