Westside’s 2014
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FIGHTING TO STAY FIT Krav Maga, Capoeira and
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Finding Your Zen
Westside yoga studios treat the mind, body and spirit
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Smarter Diet, Less Stress
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Fitness Health &Beauty Westside’s 2014
Guide
10
18
Fighting to Stay Fit
From Krav Maga to Capoeira, Westside martial arts centers offer creative ways to burn calories and kick butt
Finding Your Zen
Fitness goes beyond the physical at Westside yoga studios and meditation centers
24
5 Questions
T.R. Goodman shares what he’s learned working with world-class athletes, movie stars and ordinary people with extraordinary dedication to fitness
28
Expert tips
MANAGING EDITOR: Joe Piasecki WRITER: Shanee Edwards INTERNS: Jen Boucher, Chloe Jory Art Director: Ernesto Esquivel DESIGNERS: Kate Doll, Jorge M. Vargas Jr. ACCOUNT EXECUTIVES: Renee Baldwin, Kay Christie, Elton Ellzey, David Maury ADVERTISING DIRECTOR: Martin Albornoz PUBLISHER: David Comden CONTACT US Phone: 310.822.1629 Fax: 310.822.2089 5355 McConnell Ave., Los Angeles, CA 90066 argonautnews.com For information or additional copies, please call (310) 822-1629 Westside’s 2014 Fitness Health & Beauty Guide is a special supplement of The Argonaut and © Southland Publishing, Inc. All rights reserved.
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FIGHTING TO STAY FIT From Krav Maga to Capoeira, Westside martial arts centers offer creative ways to burn calories and kick butt
By Shanee Edwards
Marina Martial Arts student Gus Lopez Jr. breaks a cement brick during his black belt test PAGE 10 • Fitness Health & Beauty Guide 2014
F
or a high-impact workout that also improves balance, reflexes, concentration and discipline, many Westsiders are passing up the weight room to train in the martial arts. These days, the art of self defense is about more than kicking butt. Martial arts studios are increasingly tailoring programs to participants’ fitness goals — directing powerful blows at love handles rather than human opponents, while still imparting potentially life-saving skills.
Krav Maga
When it comes to teaching Krav Maga, a self-defense program developed by the Israeli Army in the 1940s, Roy Elghanayan (kravmagala.com) is the real deal. Before opening up shop in Mar Vista seven years ago, Elghanayan was a certified instructor in the Israeli Special Forces who taught soldiers deadly techniques for surviving hostile environments. “Students get to learn a skill and are challenged to do it better and better — they work their core, gain flexibility, strength and balance,” Elghanayan said. Some of Elghanayn’s classes focus solely on combat skills, but his “50/50” class is combination of fight technique and an overall good workout. “You can get in shape or get in fighting shape – that’s the major difference,” he said. Elghanayan also holds special classes designed for women because he believes women’s bodies need a different focus. “Women’s legs are stronger than their upper body, so we focus on working on their core and their legs,” he said. “In my studio, women can truly learn skills to do damage to someone if they try to harm them. It doesn’t happen overnight, but for the last seven years I’ve found that women are extremely excited to be challenged in this way.”
Capoeira
If learning Israeli tactical methods sounds too intense, consider Capoeira — a Brazilian martial art that developed among Portuguese slaves in the 16th century and combines acrobatics, dance and singing for a lively training experience. Mestre Batata, owner of the Capoeira Besouro Studio in Santa Monica (capoeirabesouro.com), says that in addition to its fitness and self-defense benefits, Capoeira offers the opportunity to be part of a strong community. “In Capoeira, we become a family. We organize events with other schools and travel a lot. We go out together. There’s always someone to help you out. We build strong friendships,” Batata said.
Jui Jitsu
Another battle-inspired workout imported from South America is Brazilian jui jitsu, a grappling-based self defense system that focuses on body leverage and holds. The Werdum Combat Team in Venice (werdumcombatteam.com) focuses on top-tier instruction for hardcore competitors, but also offers classes for kids and teens.
Muay Thai and More
If you’re a lover, not a fighter, but still want to benefit from the physical conditioning of a martial arts workout, Rock the World Fitness in Del Rey (rocktheworldfitness.com) may be for you. Trainers Emily Chou and Erik Navarrete specialize in teaching Muay Thai kickboxing, jiu jitsu and Hapkido in ways that make it accessible for newcomers. “We cater to the people who don’t want to do any type of fighting and just want to get a really good workout and learn
Kettlebell Boxing, which mixes cardio and weight training, holds many of its classes on Venice Beach Fitness Health & Beauty Guide 2014 • PAGE 11
Continued from page 11
technique. Most of our students start off as beginners with no prior knowledge of any martial arts,” said Chou. Like Batata, Chou also emphasizes the social benefits of selfdefense training. “It’s more interactive. You have someone else creating your workout for you — like a personal trainer, but in a group setting. You get to meet new people, and it’s more challenging mentally because of the focus you have to put into it. When you’re doing drills, you’re working with someone else trying to work your mind and your body to coordinate everything. It’s just more exciting and more fun,” she said.
Marina Martial Arts also accommodates people of all ages, skill levels and work schedules. Students range from preschool students to retirees, with small day and night classes tailored to specific age groups and skill levels. “People do martial arts for different reasons — we have students here for fitness, students seeking better focus and concentration, and students looking for more agility and better control of their bodies,” Jones said. “You develop core strength and balance that will help with any sport or physical endeavor, but the biggest benefit is a great workout that could also potentially save your life.”
Combination Training
Kettlebell Boxing
Marina Martial Arts in Marina del Rey (marinamartialarts. net) began 40 years ago as Marina Tae Kwon Do but evolved to have a broader focus as owners Keith and Debbie Jones worked to incorporate techniques from Krav Maga, Muay Thai, kickboxing and other martial arts disciplines into their unique training system. “We also do quite a bit of fitness work and core training, because in order to excel in martial arts you have to have a high level of fitness,” said Master Keith Jones, who 25 years ago took over the business from his teacher and mentor, Master K. Choong Han. “People don’t have time to divide between our club and a gym, so we’re doing both.” PAGE 12 • Fitness Health & Beauty Guide 2014
The Russian kettlebell, or girya, has been aptly described as a cannonball with a handle. But it’s also a tool to improve strength and flexibility. At newly opened Kettlebell Boxing in Venice (kettlebellboxing.com), the heavy iron weights can also help improve your tan. In addition to its training center along Ocean Front Walk, Kettlebell Boxing is also licensed to conduct classes outside on the beach. “We offer a hybrid version of the Kettlebell Boxing system that is a combination of kettlebells, body weight and boxing that’s super fun. You breathe the best air that’s available in Los Angeles, and when you’re done you can jump in the ocean,” owner Alex Stowell said. ★
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Finding Your Zen
Fitness goes beyond the physical at Westside yoga studios and meditation centers
By Shanee Edwards
F
or centuries, yoga has been a catalyst for uniting body, mind and spirit. By bringing focus to the act of breathing, yoga can help reduce stress and promote relaxation while still engaging the body and developing muscle tone. L.A.’s Westside has a wealth of yoga studios, so it can be challenging to decide which one is right for you. The plus side, however, is variety: studios tend to specialize the yoga experience with their own unique take on this ancient practice of physical and mental well-being.
PAGE 18 • Fitness Health & Beauty Guide 2014
Couples Yoga Sandie West, owner of Creative Chakra Spa in Marina del Rey (creativechakra.com), specializes in couples yoga and caters to partners who really want to connect while avoiding a crowded studio. “They feel empowered and feel the love between them because we customize everything to the person when they walk in the door,” West said. “Not only are they getting that close-
ness and that bond, they leave the studio in a really calm, healing space.” While it sounds very exclusive, West says she is able to offer couples’ packages at nominal prices. The spa also works with local eateries to arrange romantic meals that create truly memorable experiences. Don’t have a sweetheart? Bring your best friend, do some yoga, and then indulge in some holistic, ancient spa treatments from around the world.
In Vino Veritas If sipping a glass of wine sounds more like your idea of relaxation, then Yoga Vista (yogavistastudio.com) in Playa Vista may be the place for you. Owner Keary Ann Bixby recently conducted an event called “Yin and Zin,” in which people in the Playa Vista community got together, practiced some yoga, then tasted some wine. Bixby is planning a similar wine and yoga event this spring. Yoga Vista Studio offers classes at a range of intensities, from “gentle yoga” to “vinyasa flow,” a more demanding style that involves breathing and movement in a series of heat-building postures. “Yin yoga” targets the hip, pelvis and spine, and there’s also prenatal yoga for moms-to-be.
Paddleboard Yoga
Om Zone” approach (the title of her 2010 fitness book and DVD combo). “When I started back in 2001, a lot of people weren’t doing yoga because they felt it was a cult or a religion, or they didn’t want to chant, so they lost all the benefits of yoga. I took that out to get more people into yoga and remove the barriers of entry,” Fowler said. But does YAS’s yoga still benefit the mind and spirit? “Yes, we call it a moving meditation. We do poses and focus on breath, so you still get all the benefits,” she said.
Looking Inward If yoga simply isn’t your thing and you’d prefer to focus on meditation, The Resolute Mind (theresolutemind.com) may be for you. Owner Peter Vroom and his wife Angela specialize in teaching “a simple and effortless practice of meditation that is designed for everyday people — people with busy minds, busy lives and especially people who think they can’t meditate,” he said. “It’s a very simple practice that uses a mantra that is designed to direct the mind away from action and thought and to a place called ‘bliss consciousness.’” Getting at a common root of stress, Vroom is developing a new course on mantras associated with financial health and debt management. ★
If you enjoy the relaxing nature of the Pacific Ocean and love being out on the water, then Phins (phinsclub.com) in Marina del Rey may be your perfect destination. Phins’ stand-up paddleboard yoga classes take place on the open water atop a paddleboard, making for an intense core challenge in a tranquil ocean setting. Dolphin sightings are an extra bonus, likely to inspire cheer and a feeling of connectedness with nature.
Yoga for Everyone One of the biggest new trends in yoga is getting kids onto the mat. The Moving Joint (themovingjoint.com) in Mar Vista offers yoga for tots, with classes that focus on animal and nature based movements while incorporating music and dance. Each class ends with a bit of meditation specifically designed for children. The Moving Joint also offers adult classes in varieties such as Hatha yoga, Iyengar yoga, Kundalini yoga and even a class on incorporating the practice into daily life activities.
Yoga for Athletes If some the above yoga options have you rolling your eyes and thinking, “only in L.A…”, perhaps a Yoga for Athletes class at YAS Fitness Center (go2yas.com) on Venice’s Abbot Kinney Boulevard is more your speed. Owner Kimberly Fowler, a former professional athlete, is famous for her “No
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5 Questions
How to train like a pro T.R. Goodman works with world-class athletes, movie stars and ordinary people with extraordinary dedication
W
hen T.R. Goodman hits the gym, professional athletes follow his lead.
Out of his Pro Camp Sports training facility at Gold’s Gym in Venice, Goodman has trained big-wave surfer Liard Hamilton, tennis stars Jennifer Capriati and John McEnroe, Olympic sprinter Carmelita Jeter, hockey pros Chris Chelios and Mario Lemieux, former world champion boxer Fernando Vargas, pro volleyballer Gabrielle Reece, NFL football players and a number of Hollywood entertainers — James Caan, Ray Liotta, Owen Wilson, Jeremy Piven and Justin Timberlake among them. When actor Emile Hirsch showed up at Goodman’s office looking “skinny fat” but hoping to play a ripped Navy Seal, Goodman worked him three hours a day, six days a week to prepare for director Peter Berg’s “Lone Survivor” (Berg and Marcus Luttrell, the real-life Navy Seal survivor, are also clients). Goodman, 52, took his first job at a gym when professional hockey didn’t work out after college. A few years later, he was running his own studio. “Back in the early ‘80s, we didn’t know if fitness was going to be a fad. But I was always looking at bodybuilding magazines and thought it would be cool to look like that,” he said. But Goodman is a far cry from your basic musclehead — he works out using his brain, and starts his day not with dumbbells but meditation. Former NHL hockey player Chris Chelios (seated) takes a break with T.R. Goodman during a strenuous workout PAGE 24 • Fitness Health & Beauty Guide 2014
— Joe Piasecki Continued on page 26
Fitness Health & Beauty Guide 2014 • PAGE 25
5 Questions
“If people are working out the right way, then why are so many of them getting hurt? Because what they’re doing in the gym is designed around how they look.” T.R. Goodman takes a balanced approach to fitness
How to train like a pro... Continued from page 24
Your clients do some pretty extreme things. What’s your day-to-day?
I wake up probably between 4:30 and 5 a.m., and then I go outside and do breathing exercises that last about a half-hour. Then I do a meditation that lasts a half-hour, minimum. My breakfast pretty much consists of a lot of herbs. Then I go off to work [training people]. When I get home—these days I get home about one o’clock-ish — I do things to work on the business that you can’t do when you’re training people. I go to bed between 8:30 and 10 p.m.
How are the needs of athletes and actors different from regular people who want to get fit?
Well, the one common thread is that they’re committed. I don’t take a person who’s going to show up once every two weeks. Most of the people I have are going to be there a minimum of four days a week. My focus in training has evolved away from how somebody looks to more how they function. It’s not just a cosmetic thing — you try to help resolve the problems, the things affecting their quality of life. The difference is just the intensity. It’s like the difference between a race car and a street car. In some sense you can have more wear and tear being a street car than a race car, it just happens over a longer period of time. The pro athletes, their demands are really high and intense, but they still have to have that body for the rest of their lives. One of the things that I take the most pride in is none of the guys who came to
PAGE 26 • Fitness Health & Beauty Guide 2014
me consistently retired before the age of 40, and they all have good quality lives now. The number of people who are working out now is greater than ever, and the orthopedic surgeons are busier than they can keep up with. If people are working out the right way, then why are so many of them getting hurt? Because what they’re doing in the gym is designed around how they look.
You seem to focus a lot on the holistic and even spiritual aspects of fitness.
To be honest, I think that’s missing a lot from the American mindset and culture. What I’m trying to study now is why many of the older forms of exercise are so successful: what is it about tai chi that allows people to live high quality lives in their 80s and 90s? That’s a bigger influence on me right now than a lot of the other stuff that’s going on, like making a guy grab a rope and start yanking it up and down.
What’s your No. 1 fitness mantra? Balance is the key to longevity.
Of your clients, who’s really a beast in the gym?
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Expert tips
Nine Secrets to Health and Success
When it comes to staying fit, the path of least resistance is seldom the route to success. Without proper guidance it’s easy to fail. So let the experts be your guide… 1. Eat natural
“As a chef, I believe the key to optimum health and well being is to eat an organic, whole foods diet — in season and as close to the Earth as possible. Whole foods in nature are perfectly balanced, but we spend a lot of time altering them and this creates imbalance in our bodies. Forget the processed fruit juices and eat the fruit. Same goes for fats. Eat olives or avocado instead of olive oil. And forget strawberries in December and go for the persimmons.” Dreux Ellis Executive Chef, Café Gratitude, Venice Continued on page 30
PAGE 28 • Fitness Health & Beauty Guide 2014
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Expert tips Nine Secrets to Health and Success Continued from page 28
2. Stick to your goals
“Experts say to make an appointment with yourself to work out just like you would a doctor visit, but all of us know that skipping out on an exercise class is all too easy to do. That’s why my best fitness advice is to sign up for workout classes that actually charge you when you don’t show up. It sounds crazy, but it’s the extra motivation a lot of people need to stick to their workout plan.” Lisa Hirsch Founder and CEO of thestudio(mdr)
3. Get your rest
“A healthy lifestyle demands adequate sleep. Yes, you do actually need seven to nine hours a night. We now know that brain repair goes on during deep sleep, including the removal of amyloid-like deposits (neuro “waste” or “garbage”) linked to premature dementia and Alzheimer’s disease. People who are chronically sleep deprived have higher levels of Leptin (makes you hungry) and lower levels of Gharlin (makes you feel full). They also tend to make impulsive bad food decisions, and their mental alertness is compromised.” Dr. Bob Slay Emergency Physician, Marina Del Rey Hospital
4. Strengthen your core
“Many people complain of a tight low back or back pain, often the result of weak abdominal muscles and poor posture. A quick remedy to decompress your low back is to reach your tailbone to the floor. This action draws your abs in towards your spine giving more support to your back. A lasting remedy is to practice classical Pilates to strengthen your core inside out and front-to-back, giving you a powerful center from which to move. The payoff: less pain, great strength, increased endurance and mobility, and a leaner physique.” Robin Solo Founder, Turning Point Pilates, Venice
5. Lose the stress
As a cardiologist, I see patients each day and have seen the direct toll that stress takes on their heart health. I often tell my patients that learning to deal with stress is as important as lowering their blood pressure, lowering their cholesterol and even treating their diabetes. When we are aware of our stressful triggers and learn to effectively cope with stress we are more likely to exercise regularly and eat a balanced diet. Dr. John Kennedy Cardiologist, Marina Del Rey Hospital
PAGE 30 • Fitness Health & Beauty Guide 2014
6. Eat lean and clean:
“Eliminate junk foods from your pantry to avoid temptations. Always plan. Meal prep and planning are crucial for healthy eating throughout the week. Cook smart on the weekends when you have more time and portion the leftovers for the week ahead. Set reasonable, achievable goals. The right choices add up and you will see your success.” Lauren Elkins, RDN Director of Nutrition, Marina Del Rey Hospital
7. Know thyself
“The key, in my opinion, to being mentally and physically healthy is knowing who you are and discovering what you came here to do. It’s really about deep inner work with yourself so that you can discover why you’re here. If you do that, the mental and physical pieces come together and you are able to experience a real bliss on this planet.” Deborah McMahon, Marriage and Family Therapist, Playa del Rey
8. You are not a machine
“Exercise machines tend to inhibit the movements and capabilities of the body as well as limit the use of the core to engage these movements. For the best results from your workouts try incorporating more exercises that don’t involve machines and utilize multiple muscle groups simultaneously. The most important machine is your body, so make sure you’re using it correctly!” Peter Rizzardi Owner, RF Training, Playa del Rey
9. Change your chair
“A simple solution to finding the ‘right’ chair might be an exercise ball. An appropriate-size ball can be a soft yet responsive seat allowing you the flexibility to move around a bit. It’s relatively inexpensive and sitting on the ball can force you to engage your core and improve your chest-out posture, ultimately diminishing back pain.” Dr. David Chang, MD Orthopedic Spine Surgeon, Marina Spine Center at Marina Del Rey Hospital
BONUS WISDOM
“Quite often I get clients who take better care of their cars than they do their bodies. What I try to stress to them is that, while it is great to regularly tune up their vehicle, if it should break down they can always get a different one. But you only get one body, and it has to last your entire life. Treat it with that in mind.” Eric Redd Trainer, Reddzone Health and Performance at Evolution 180 Training Center, Playa Vista
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