VOLUME 2 issue 4 2012
MMa YOU be the judge
Growing old Gracefully?
“FUGGedaboUtit” Spring Clean Your Workout Routine
Presenting the Rebel Girls of UNLV!
What’s BAD about FAD diets
2012 Lingerie bowl
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MMA 8
Don’t Leave It To the Judges!
12
Are Submissions Still Important?
Keith Talarico
Robert Drysdale
SUCCESS SToRY
16
Growing Old Gracefully? Fuggedaboutit!
Anthony Deluca
34 Weight Training Circuit Routine
NUTRITION
20
What’s BAD about FAD Diets
Crystal Petrello
SUPPLEMENTS The Truth About Male Enhancement Drugs
26
Does Weight Training Affect Femininity?
Dr J. Pierce
Daniela Crevar
Sandy Scamman
SPOTLIGHT
40
The Element Hotel – Summerlin
42
Spring Cleaning your Fitness Routines
22
TRAINING
Mary Cassidy
Cynthia Vespia
SPORTS SCIENCE
MS ELEMENT FITNESS
44 “Its’ the Cup, Laddie, The Cup!e
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46 Lingerie Football League Collage
Suzanne Nakata
Mary Cassidy
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“Ladies, Did You Forget Something?”
Pulling No Punches A Word from Editor-in-Chief Mary Cassidy y the time you read this, the madness that is March all over the country – and especially in Las Vegas – will be over and the 2012 NCAA Basketball Champions crowned. So there’s no point in talking about that now… it’s over. But it is worth reflecting on just what happens over several weeks in March here. It’s an especially crazy time in Las Vegas because we’re still the junket capital of the world and if there’s any way you could swing a company-paid trip to Sin City in winter, you would. Here you can sit in your choice of a sports book anywhere in town, have breakfast, lunch, and dinner served to you and place hundreds of bets while watching every single game on giant TV screens. Between games you could borrow some cash on your credit card and play any number of standard betting games. And then get something to eat. Again. ..hmmm….Come to think of it, you can do that pretty much every day, year round.
Baseball season. Football season. Horseracing season. Jai Alai season.
This is Vegas
BABY!
Farmer’s markets and fresh produce outlets are springing up all over town and heaven knows, we have no shortage of gyms and personal trainers just itching to whip your butt into shape.
But wait. There’s a catch. Almost a Faustian deal with the devil that we locals have made. If we spend the month of March or any other month for that matter, like the people who visit for a weekend, we’re doomed. Nobody can eat, drink, bet, and vegetate in this town every day of the year and live to tell about it.
And now you have in your hands the last secret weapon to living happy and healthy in Las Vegas – Element Fitness magazine. We’ve traveled the valley to bring you the best and latest advice from local experts to enjoy reading while you’re taking a break from walking or gardening or strength training or eating a fresh and healthy meal.
It’s not all bad, though. What we get in return for agreeing not to indulge in America’s playground every day is a sunshine rate of about 84%. Mountains surrounding us. Mostly clear, smogless skies. Golf, tennis, cycling, hiking, soccer, and numerous other physical ventures available year ‘round in the great outdoors. (And now we have the Smith Center, too!)
See how we are? Looking out for you. So forget the madness that comes with overindulgence and a sedentary lifestyle. Thank your lucky stars you live here and turn the pages to learn how to make it the healthiest month ever.
Las Vegas can be a great place to live if you take advantage of the other healthy lifestyle choices to be made, too. New
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CONTRIBUTING WRITERS & SUPPORTERS Danijela Crevar, Fitness Champion Anthony DeLuca, Attorney Robert Drysdale, Jiu Jitsu Master/MMA Trainer Dr. H.L. Greenberg, Dermatologist Crystal Petrello, MS, RD John J. Pierce, D.O. Sandy Scamman, Figure Training Keith Talarico, “mmabadass” Cynthia Vespia, CPT Tom Woods, Golf Professional/Author Rebel Girls on the Cover: Top Row, L to R: Devon Sisneros, Jackie Hansen, Chandler Gentry, Crystal Gonzalez, Maire Chew, Chelsea McGriff Bottom Row, L to R: Erin Bush, Lindsay Cotterman, Alex Ferdinand, Megan Bunker, Karina Beal
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MMA
dON’T Keith Talarico
is a freelance MMA writer whose love of the sport inspired him to create his own website, MMABADASS. COM, dedicated to the sport he loves. Keith has trained in Brazilian Jiu Jitsu and Muay Thai for five years.
LEAVE IT
TO THE
JUdGES
he joke is always the “Three Blind Mice,” right? However, the problem is deeper than that in my opinion. There is no question that judges make mistakes and, much too often, there is also no question that many MMA judges cannot form an educated opinion on what they are actually seeing. Judges come from different disciplines and are licensed by the various athletic commissions and, in some cases, without regard for their MMA knowledge or experience. There have even been cases of judges being licensed without ANY combat sports knowledge or experience because someone knew someone…You know how it goes. But, in my opinion, the most pressing issue in MMA judging is the issue of subjectivity. Judges being flat out bad is often times true, and that is a shame. One need not look any further than the most criticized MMA judge…Cecil Peoples. Educated fans, keyboard warriors, fighters, and officials alike have all been critical of some of the decisions Mr. Peoples has handed down over the years. All you need to do is type the phrase “worst MMA decisions” or “worst MMA judge” into Google and you will see the name Cecil Peoples up and down that search results page (most often for Lyoto Machida v. Mauricio Shogun Rua 1). To be fair, Cecil Peoples isn’t behind every bad MMA decision, Adelaide Byrd is behind a lot of them too. Adelaide Byrd is a perfect example of how subjective MMA judging can be. Coming from a boxing background, not only is she relatively uneducated when it comes to the ground game, but also more likely to favor the strikers given her boxing background. Therein lies the problem. Whatever your background or preference, you’re more likely to favor that style. There are many judges in MMA with boxing backgrounds as that was the dominant combat sport in America for years. We are beginning to see judges from other martial arts backgrounds such as wrestling, Jiu Jitsu, etc., starting to become licensed as judges in MMA.
Judges being flat out bad is often times true, and that is a shame.
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One promising trend that we may begin to see in MMA judging is ACTUAL retired MMA fighters becoming judges themselves. Ricardo “Big Dog” Almeida has recently become a judge, and as promising as that is, it still raises some concerns, at least in my mind. I’m not saying Ricardo Almeida will be unfairly biased, but it is only natural to assume that, given his background, he will be more likely to notice the intricacies in the Brazilian Jiu Jitsu aspect of MMA. For those that don’t know, Almeida is a Brazilian Jiu Jitsu 3rd degree black belt under the legendary Renzo Gracie. I’m not questioning Almeida’s ability to be unbiased at all; the same questions would be raised if Bas Rutten were to become a judge, would he favor the strikers, would Matt Hughes focus more on the wrestling aspects of MMA? I want to reiterate that I’m not questioning anyone’s ability to remain impartial, but it’s a logical assumption that their eye may be drawn in the direction of their base discipline. In some cases, we may see the opposite. That is, a judge who was once a fighter may be overly critical when judging an aspect of MMA that was THEIR forte. I DO believe that Ricardo Almeida and other retired fighters that follow him into judging ARE the best hope that current MMA competitors have at getting a fair and just victory should their fight go to decision. What about people who have NOT fought, but become judges? No matter what, you WILL favor a style. You may find grappling boring and striking exciting. No matter how educated future judges become, MMA judging will ALWAYS be subjective. The problem isn’t always the depth of knowledge an MMA judge may have. The most recent example of this would be the UFC Interim Welterweight title between Carlos Condit and Nick Diaz where Condit was named the victor. Twitter, FaceBook, and all other forms of social media were split down the middle, with one half screaming that Diaz was the more aggressive fighter, dictating where the fight took place inside the cage, and the other half defending Carlos Condit’s leg kicks and counter striking.
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...being an MMA judge is the only job in the MMA industry I would not want, There are still judges out there who have a membership in the “Three Blind Mice” club,...
We are, unfortunately, entering a new era of judging issues. One that is much more difficult to overcome, potentially impossible. In MMA, there is set criteria for judging called “The Unified Rules of MMA.” They state that a fight should be judged on effective striking, grappling, aggressiveness, and cage/ring control. However, what is MORE effective when judging the effectiveness of these criteria? If fighter “A” out-strikes fighter “B” 200 to 80, but fighter “B” lands 7 take downs and fighter “A” only lands 1 take down with everything else being equal, who won? Judging is SUBJECTIVE, yet many MMA fans THINK their justifications as to why a certain fighter won is absolute. I don’t see a way past this problem, and the example I gave in the previous paragraph is a simple one. I don’t even want to touch upon take down defense, submission escapes, counterstriking, cage/ring control and the clinch game. What about fighters who can land one take down after another, but can’t accomplish anything once they get their opponent to the ground? What if they get their opponent to the ground but can’t mount an offense because they spend the entire time on the mat defending submission attempts? My point is subjectivity is becoming the new problem in MMA judging, more so than judges lacking education. Let’s not forget, these judges have a HUGE impact on the livelihood of fighters, which is sometimes…scary. There are still judges out there who have a membership in the “Three Blind Mice” club, but the problem is evolving beyond that to a much more complex issue…subjectivity. I understand that many states’ athletic commissions have implemented training for MMA judges to ensure that they are properly “educated.” But even the two MOST educated judges may have different views on a fight like Condit v. Diaz, because there is no way to determine which criteria in the “Unified Rules of MMA” are worth more. Having said ALL THAT, being an MMA judge is the only job in the MMA industry I would not want, well that and being a ring girl…Me in a two piece? I don’t want that job and YOU don’t want me to have it either. But yes, I’d rather get “Grounded and Pounded” by Coleman, punched in the Liver by Rutten, kicked in the head by Cro Cop, or caught in a leg lock by Palhares. Fighters, if you’d like to avoid these issues, you must live by the famous phrase coined by UFC President Dana White, “Never leave it in the hands of the judges”. 11
MMA Robert Drysdale
is a World Champion Brazilian Jiu-Jitsu Black Belt, gym owner, fighter, and MMA coach. Robert has competed and taught in his sport in over a dozen countries around the world but today he makes his home in Las Vegas. Robert was introduced on Countdown to UFC 101 as the BJJ coach of former UFC light heavyweight champion Forrest Griffin. He was also selected as a coach on TUF season 8 for team Mir.
are submissions still
important? ith the high level of striking and wrestling that fighters are bringing to MMA these days, it can be easy to question the relevance of submissions in today’s fight game. Big knockouts, slams and ground-and-pound make for great highlights—and can’t be ignored. They’re what everybody wants to see; the equivalent of the homerun in baseball. They do win games, but it’s the consistent application of strategy, base hits, doubles and great defense that wins championships. Knockouts are what get the attention, but as far as a thing of beauty goes, a perfectly landed submission is hard to beat. It’s a magnificent blend of strength and technique, and when applied by a true expert has no equal.
We have seen such an improvement in today’s MMA fighter that it can be hard for some fans to remember how much a difference ground fighting played in the early days of the UFC. Just about everyone came into the early fights with a distinctly stand-up based background, and were quickly dismantled by the fighters with strong grappling skills. From there, what separated the grapplers was their knowledge of submissions. The earliest example of this was Royce Gracie’s epic match against Dan Severn at UFC 4. Severn put Gracie on his back for the entire fight, grinding away against the smaller fighter until 15 minutes and 49 seconds into the match when Royce slapped on a triangle choke and forced Severn to tap in submission.
....in recent years the lines between the two styles has been blurred so much that we are seeing a new, hybrid fighter emerge that is an expert standing as well as on the ground.
There have been myriad instances of the classic “striker vs. grappler� played out since the UFC began, but in recent years the lines between the two styles has been blurred so much that we are seeing a new, hybrid fighter emerge that is an expert standing as well as on the ground. These fighters are better equipped to dictate the pace of the fight and where it ends up than ever before. Because we are seeing an increase in the level of stand-up ability in the UFC, even from traditional ground fighters such as Demian Maia and Josh Koscheck, the devil is being played out in the details of the grappling game. What we tend to focus on when we think about BJJ is the submission, but in doing so we miss the fact that jiu-jitsu is being incorporated into every move that fighters make on the ground. Just being in the guard, for instance, wasn’t something that people knew anything about 19 years ago when the UFC began. The underhook that is used by a grounded fighter to get back to
13
his feet: rooted in jiu-jitsu. Almost everything we take for granted in today’s fight game—taking the back, maintaining mount, passing the guard, side-control, the armbar, triangle, guillotine, rear naked—all come from Brazilian Jiu-Jitsu. Just because everyone is better today than ever before at each of these aspects doesn’t mean that they aren’t relevant. In fact, quite the opposite is true. The more well versed the fighters are in these areas means that in order to achieve a submission victory, the winner needs to be that much more dialed into his or her game to pull it off. Let’s take a look at a few recent fights that highlight just how important submissions are at the highest levels of today’s MMA competition. On July 2, 2011 Tito Ortiz faced off in the UFC against Arizona wrestling standout Ryan Bader in what most people thought would be a rout by the younger, bigger Bader. To the surprise of many, Ortiz stunned
Bader with strikes and then finished with a guillotine choke in what he called the biggest win of his career. At UFC 82 Anderson Silva faced off against Dan Henderson in a bout to unify the Pride and UFC middleweight belts. Silva started with a flurry of strikes but couldn’t finish Henderson, an Olympic caliber wrestler, so when the fight hit the ground he took Henderson’s back, slapped on a body triangle and finished with a rear naked choke. It was the third submission loss in Henderson’s 36-fight career. UFC 81 had Frank Mir faced off against Brock Lesnar, who at the time was the most feared heavyweight fighter in the world. Lesnar rushed Mir, put him on his back and was on the verge of finishing the fight with vicious hammer fists. That was until Mir found Brock’s leg and finished with a kneebar. Add that to Frank’s devastating armbar that broke former heavyweight champion Tim Sylvia’s arm, and we have two of the most incredible submission victories in UFC history.
While a big left hook or a flashy head kick might make the evening news, it’s the countless hours spent on the mat and the submission pulled out in the face of adversity that makes our sport what it is.
On March 26, 2011 at UFC Fight Night The Korean Zombie faced off against Leonard Garcia, who is known as a knock-down, drag-out brawler and finished him with the first Twister submission victory in UFC history. In the Strikeforce match between Fabricio Werdum and Fedor Emelianenko, Werdum shocked the world by finishing Fedor, previously touted as the best fighter in the world, with a triangle choke after Emelianenko chose to step into Werdum’s world class guard. The most profound example in recent history occurred at UFC 117 when Anderson Silva, perhaps the best pound-for-pound fighter ever to step into the cage, was being dominated for five rounds by Division 1 All-American wrestler Chael Sonnen. With two minutes remaining before his title was lost, Silva sunk in a triangle-arm bar combination that solidified his reign as the best middleweight of all time. While a big left hook or a flashy head kick might make the evening news, it’s the countless hours spent on the mat and the submission pulled out in the face of adversity that makes our sport what it is. So, some may ask: are submissions still relevant in MMA? The answer, my friends, is a resounding YES. 15
Spotlight
Grow old Gracefully?
Anthony Deluca is a well-known bankruptcy attorney in Las Vegas. Not as well known is Mr. Deluca’s passion for physical fitness. Mr. Deluca is a graduate of the University of Scranton, with a JD from Temple and an MA in Applied Positive Psychology from the University of Pennsylvania. He is also attending Harvardwhen he’s not doing crossfit training, swimming and Muay Thai kickboxing in preparation to climb Mt. Kilimanjaro this summer!
I don’t thInk So! Who says we have to grow old gracefully? Well, I suppose Mother Nature does, but who says we have to take this inevitability sitting down?
It seems the trend for the overwhelming majority of adults is that as we get older the life difficulties of spouse, children, career, and accumulation of the almighty dollar excuses the necessity to maintain our physical health. The draining tasks of getting the kids up, fed, and dropping them off at school; then getting ready for work, taking the morning commute, and fighting through the workday for our piece of the capitalist pie, seems daunting enough. The thought of adding in preparing extra clothes for the gym, measuring portion sizes to be placed in little Tupperware containers, not to mention the actual physical workout itself, makes the thought of exercise almost unbearable. Well, it is difficult. It’s really difficult! Then again, what in life worth achieving is easy? You have to decide whether you want to grow old gracefully, which is a polite euphemism for letting yourself go and risk being cranelifted into your casket, or aspire for a more healthy and active lifestyle. Why bother with all the hassle? The simple answer is that the benefits of exercise on physical and mental health are worth the effort.
Photography by Wayne Wallace
Many people point to the guy who jogged every day, ate a perfect diet, and then keeled over dead at 55. Inevitably, you are also given the opposite reference to the guy whose daily routine consisted of drinking scotch and smoking a pack of cigarettes a day and lived until 90. These arguments both miss the point. We are talking about the quality of your life, not the quantity of years you spend upright and breathing. First, the 55 year old might have dropped dead five years earlier but for the healthy routine, and the 90 year old might have lived to be a centenarian had he cut back on the booze and cigarettes. Regardless, do you want to creak, moan and groan every time you get out of your chair from the time you’re 40 until your death? Or would you prefer to chase your children or grandchildren around the yard and your wife around the bedroom until the end of your tenure?
I work in a profession that I would venture to guess is probably the unhealthiest environment a human could work aside from being a sewer cleaner in Manhattan. I am a lawyer. I own and operate DeLuca & Associates bankruptcy law firm here in Las Vegas. Lawyers have very unhealthy lifestyles. They deal with extreme amounts of stress, demanding clients, long hours, and a very sedentary workday. We literally sit on our asses and talk all day. Despite my professional demands, I elected that dropping dead of a stress related heart attack with a size 50 waist was not in my plans. It doesn’t have to be your future either. This does not mean that you have to aspire to look like Schwarzenegger or Jillian Michaels. The idea is to be the healthiest You that your physical abilities will allow. Personally, I peaked at 252 pounds and a 42 inch waist. I could barely walk up a flight of steps without getting exhausted. My employees refer to this time as the “Darth Vader Days” as you could hear my cumbersome breathing from down the hall. After many restless nights and a sleep apnea medical diagnosis later, I decided that was enough. I switched from heavy bulk lifting like deadlifts and squats to a more diverse workout which included crossfit training, swimming, yoga, and kickboxing. Obviously, I changed the diet too. This took time. Lots of time! I now weigh 180 pounds and have a 32 inch waist. The simple fact is that whether we want to admit it, or just make excuses, we all have the time if we choose to make the time. It may require some planning the night before, a little preparation in the morning, and working out some kinks in your schedule. If you do not want to make the time, then don’t bother getting depressed when you look in the mirror. The best advice that I may give is just begin! Get a gym membership, or a yoga membership, a Pilates studio membership, or even membership to a local kickboxing gym. Just start! The biggest mistake that kills most people’s aspirations for better health is they make it too complicated
and they get overwhelmed and frustrated. They try an exercise program that is too difficult and a diet that is too strict. And I urge you; please get over this fitness myth about the necessity of setting goals. I repeat! Do NOT set goals such as “I will be 20 pounds lighter in eight weeks” or any time frame for that matter. These well intended goal setting exercises serve as more frustrating than motivational in the long run. Everyone’s body responds differently. Your only goal for the first six months should be “I will show up at the gym a certain number of days every week and try my best.” Changing your body takes time, and you will feel the rewards far sooner than you see them, but both are beneficial. You must make exercising in any form a lifestyle choice. You must first commit to the general proposition of being healthier and just show up at the gym a set number of days. After you have accomplished this feat, then worry about high reps versus low reps and the caloric content of your diet. After the first six months, motivation will be self-generating as you feel and look better. Then you can break out the Tupperware, measuring spoons, and your printed cardio and exercise schedule. A good way to keep disciplined is to get a personal trainer if your finances allow it. You then have accountability to show up at the gym at a set time. If this is not possible, then find a workout partner. You then have the same accountability to meet each other at a set time at the gym. As for diet, start with just adjusting your portion sizes instead of some untenable carrots and water type diet. Before you start eating, just section off how much you are going to eat out of the portion size your wife or the waiter brings to the table. Mother’s references to cleaning your plate are really not that helpful as we get older. Finally, stop eating after 8pm. Digestion is so incredibly important to a healthy lifestyle. Forcing your digestive tract to work overtime puts stress on your system and impairs the body’s ability to cleanse toxins. Most important, do not make it more complicated than necessary! Just get started and keep moving!
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NUTRITION
What’s Bad Crystal Petrello, MS, RD, completed her Bachelor’s Degree in Medical Dietetics and her Master’s Degree in Community Nutrition and Health at Ohio State University. She also proudly served in the Air National Guard. Crystal now owns a dietary firm in Las Vegas, called Crystal Clear Wellness and Nutrition. Crystal is a member of the Sports, Cardiovascular, and Wellness Nutrition practice group of the American Dietetic Association.
Crystal’s new book, “But I’m Hungry!” is available at www.butimhungry.net.
aBout Fad diets
he definition of “fad” is: “practice or interest followed for a time with exaggerated zeal” (Merriam Webster). To me, “for a time” is the operative phrase when it comes to fad diets. It seems, based on the popularity of fad diets in the last thirty years, we do not mind experimenting with our bodies for a short period of time as long as we see the numbers both on the scale and our waistlines go down. Some people have tried removing grains and fiber from their diet, some inject themselves with various hormones and/or supplements, some people have even tried harkening back to the Stone Age, eating like our ancestors. The concept of ingesting out-of-the-ordinary items to affect our weight can be dated back to a myth about Cleopatra, the last pharaoh of Ancient Egypt (1). The rumor was that she would swallow tapeworms to lose weight. For all we know, that could be the first recorded quick-weight-loss fad diet if it is ever proven. Throughout the centuries, and hundreds of fad diets later, the average weight of a person has increased dramatically, and one-third of the U.S. population is now considered obese (2). It’s not surprising then that we are so passionate about losing weight. We all have our reasons, ranging from doctor’s orders to health goals to our personal vanity. Though you may see a decrease in your weight with a fad diet, there is a strong chance you may be negatively affecting your overall health in the process. Fad diets hang on one or several of the following principles and/or promises: 1. Rapid weight loss. For healthy sustainable weight loss, we should only lose one to two pounds a week. It is possible to lose more than that in the beginning, especially if you make several changes at once. 2. Elimination or restriction of entire food groups. Each food group needs to be consumed for a biological and metabolic reason. Each group offers specific nutrients for our health and disease prevention. 3. Specific food combinations. The process of eating your fruit first and your protein last is over-thinking basic human nature. It all hits the stomach and becomes mixed together post-chew(3). What you ate five minutes ago is being absorbed at the same time as what you are gnawing on now. 4. Severely restricting calories. For weight loss, calories consumed need to be less than calories spent. Thus, there needs to be a calorie deficit in the day to lose weight. With a healthy caloric deficit, the body will shed unnecessary weight. But, if we consume too few calories, in other words, the caloric deficit is too large, and
the body goes into starvation mode. When this happens, the body doesn’t start going after the fat we are trying to lose. Instead, our organs begin slowing down their functions and our metabolism slows. So, weight loss slows down, we are miserably hungry, we start to eat again, and the weight goes back on. A good rule of thumb is that we need calories to burn calories.
Recipes from the book “But I’m Hungry!?
Cauliflower Tabbouleh Serves: 6 • 1 head cauliflower
5. Rigid menus. Simply put, these are not sustainable for anyone to live a healthy lifestyle.
• 2 cups Italian parsley (about one bunch)
6. Lack of exercise. We know we have to exercise for all over health and well-being. Benefits of exercise are: helps to raise our metabolism, build muscle to allow our bodies to function better, protect our organs, strengthen our bones and tightens the skin. Any diet that claims you can lose weight without working out is not endorsing a healthy method of weight loss.
• 2 tablespoons fresh mint leaves • 2 green onions • 1/3 cup lemon juice, bottled
• 3 tablespoons olive oil, extra virgin • 2 tablespoons soy sauce, low sodium • 2 medium Roma tomatoes, chopped • Sea salt and fresh ground pepper, to taste
The New MyPlate Directions: One simple tool that can help you gear up and stay on track is the new MyPlate from the United States Department of Agriculture (USDA). This is a new take on the USDA’s Food Pyramid and much more useful and usable. Recently, the USDA has determined that, when it comes to meals, a pyramid is the last shape anyone would actually think about (unless you are playing with your mashed potatoes). This led to the introduction of MyPlate in 2011. The intent of MyPlate, which has changed the pyramid shape to that of a dinner plate, is to help us visually build a healthy plate of food. Finally! Brilliance! It only took ninety-five years, but better late than never. As a side note, for those vegan-curious, the Physicians Committee for Responsible Medicine uses a similar model as their guide for plant-based dining (www.PCRM.com). As you’ll note in the picture above, there are five basic food groups to have at each meal: whole grains, vegetables, fruits, protein source, and dairy.
1. Chop all ingredients (except tomatoes) in a food processor with the shredding attachment. Or chop all ingredients by hand if you do not have a food processor. 2. Place in serving bowl and stir in tomatoes to combine. 3. Enjoy cold. Per serving (1/6 of recipe): 98 calories, 6.8 g fat, 7 g carbohydrate, 4 g fiber, 2.4 g protein
Gazpacho Serves: 6 • 2/3 cup yellow onion, diced • 1 tablespoon garlic, minced • 1 green bell pepper, diced • 1 yellow bell pepper, diced
Source: USDA’s MyPlate Homepage
• 1 English cucumber, chopped
Building a Healthy Plate!
• 2 tablespoons olive oil, extra virgin
Protein on MyPlate:
• 1 lime, juiced
People nine years and older, 5 to 7 ounces a day Calcium on MyPlate: Adults need to consume about 300 mg of calcium at each meal or a total of 600 to 800 mg/day.
• 1 medium lime zest •5 medium tomatoes, chopped • 1 cup jicama, diced • 1 tablespoon oregano, dried • 1/8 teaspoon cumin • 1 24 oz. tomato juice, low sodium (one large can) • Pepper, ground, to taste
Directions: 1. Combine all in a bowl. 2. Serve chilled.
Fruits and Vegetables on MyPlate:
Tip: For additional flavor and healthy fat, add avocado.
Five to nine servings per day, or roughly two to three servings per meal.
Per serving (1/6 of recipe): 121 calories, 5 g fat, 16.4 g carbohydrate, 2.8 g protein
Whole Grains on MyPlate:
1. “A Brief History of Fad Diets,” TIME, Dan Fletcher, Dec 15, 2009
According to the National Academy of Sciences’ Institute of Medicine, we need to consume 22 to 40 grams of fiber a day. This can be from a combination of fruits, vegetables, whole grains, and fiber-fortified foods.
2. http://www.cdc.gov/obesity/data/trends.html 3. http://www.eatright.org/Public/content.aspx?id=6442460382&terms=fo od+combiningh 19
SUPPLEMENTS
Dr. Pierce
is a board-certified emergency medicine physician and anti-aging specialist. He is the owner of the Ageless Forever clinic. Dr. Pierce also volunteers his time with the LV Metro PD and the SWAT team as a tactical physician.
The TruTh abouT “Male enhanceMenT”
drugs
here are a lot of television commercials as well as email advertisements that claim to have the “all natural” solution for male enhancement. Truth is, none of these supplements is FDA approved for their claim and may have devastating health consequences. Consumers spend hundreds of millions of dollars under the false assumption that the FDA has approved the products as safe and effective. Some of these products have great testimonials to lure the consumer in for the purchase; they fail to report the thousands of consumer complaints of the infectivity of their product. That wouldn’t help their sales. Take the product Enzyte by Berkeley Nutraceuticals. They reached a settlement with the attorneys general of 18 states and Washington, D.C. in which Berkeley Nutraceuticals would pay $2.5 million and provide restitution to customers for unsubstantiated claims about the efficacy of their products. They were later indicted by the U.S. Department of Justice for fraudulent business practices including sending consumers supplements they did not order, charging their credit cards without authorization, laundering money, and mislabeling products;yet they still remain in business. That shows how much money there is in this industry. When it comes to claims of being able to make a penis larger, mass media in general doesn’t help the situation by perpetuating myths about all women liking a larger penis. With stereotypes of male virility being portrayed in advertising and entertainment, many men are drawn to penis pumps and pills, trying to solve a problem that doesn’t even exist. All this fuels the fire and more and more money is dumped into this multimillion dollar industry. Another problem is the fly-by-night clinics that pop up guaranteeing “results on the first visit or it’s free!” These clinics are offering FDA approved drugs in a “custom made” compound to cause an erection. The problem is they never mention in the ad that the medication is INJECTED DIRECTLY INTO the PENIS. Most men are not willing to do this type of injection every time they want an erection, unless it is absolutely necessary.
The problem is they never mention in the ad that the medication is
INJECTED DIRECTLY INTO the
.......
The American Board of Urology recommends a thorough history and physical exam including laboratory tests to determine testosterone levels prior to initiating therapy. If the testosterone level is low, that issue should be addressed first and the patient is then reassessed. If optimization of the testosterone level does not fix the problem, then a PDE5 inhibitor such as Viagra, Cialis or Levitra are tried next. Again the patient is reassessed to determine if the medication helped or not. If none of these work, then a penis pump may be added along with the therapy to improve results. Finally if all the above fails an injection may be in order. This is generally the last step prior to a penile implant. The injection should only be done under the guidance of a Urologist or someone trained in how to treat the potential erection that lasts four hours or longer (Priapism). This may require drainage of the blood from the penis with a large bore needle. The initial injection is usually only one medication and if that is not effective two other medication are then added to improve efficacy. So, as you see these clinics are offering “a personalized dose� of generally three medications at the initial visit. They are skipping over many very important steps in between, essentially killing a fly with an elephant gun. This type of practice is risky at best, at worse causing permanent impotency caused by fibrosis from the injections over time. Another important piece of information is that most of the physicians that work in these clinics have no hospital privileges and can not take a patient to the hospital to deal with the long lasting erection appropriately, if drainage is required. Instead the patient is directed to the emergency room for treatment. This is a problem in Las Vegas as only one hospital (UMC) has an urologist on call 24 hours a day.
Because this is a sensitive issue for a man and the media exploits this issue,...
21
Buyer Beware is the main point here. There is nothing short of surgery, and that has many risks associated with it, to improve the length and girth of the penis at this point in time. If erectile dysfunction is the issue, there are treatment options that should be followed in order to get the best result with minimal side effects. There are some options for premature ejaculation as well, most of those are medication based. That area has proven to be a real problem for patients as well as medical practitioners looking to find a solution. There is not a one size fits all solution for any of these problems (pardon the pun). Because this is a sensitive issue for a man and the media exploits this issue, millions of dollars a year get dumped into bogus clinics and supplements that promise everything yet virtually deliver nothing and worse yet may cause irreparable damage. Seek out a qualified physician or other health care practitioner who is concerned with your best interest, not your wallet!
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TRAINING
Can weight training
Cause a loss of
Danijela Crevar
is an IFBB Pro Athlete, Mediterranean Champion, International Fitness Model, Personal Trainer, Author, and BSN Demo Representative. You can meet Denijela in person on Saturday, April 21st from 2-4pm at the Rimando Kajukenbo School in N. Las Vegas when she’ll be leading the “Choose to be Fit Seminar”
femininity in women? any of you are probably wondering - is it possible to stay feminine and gentle while exercising with weights? I have heard many times that weight training is not for women. Working as a personal trainer, I’ve often heard the scared voices of women, telling me that they do not want to look like a man; also, some people think that women can gain muscle overnight if they exercise with weights. Sometimes weight training is confused with weight lifting. Weight lifting is about lifting heavy weights; weight training is using weights to shape your body. Some people believe that weight-training and body-building will make women masculine. Body shaping, weight training and fitness exercises do not change the gender. It is not weight training that determines how feminine – or not – a woman is. There are many women who never took a single weight in their hand and they still do not look so gentle and feminine. Femininity comes from not just the way you look, but also the way you move, the way you dress, your hairstyle, your make up and the way you express yourself. It is a full package. It is not simply because you are shaping your body. Why would anyone think a leaner waist, tighter butt and shapelier legs is in any way less feminine? Weight training allows you to carve your body and emphasize those beautiful curves. These physical characteristics represent the modern, healthy, fit and certainly feminine woman. I’ve been exercising with weights for 20 years now. I came from a culture and country where body building and weight training were mostly popular for men. I will never forget the reaction of my family when I told them that I love this sport. My mom thought I was going to destroy my body with weight training. I wanted to prove to her and everyone else that was not so. In the gym where I exercised, all the other clients were men. I could not find any kind of support either from my family or my friends. I wanted to prove that weight training is equally fine for women as it is for men.
I knew from the beginning what I wanted to accomplish with this sport. I knew what kind of body I wanted. I knew that with a shaped body I would look fit, sexy, strong and yet feminine. In my mind there was not a single doubt, that lifting weights was not going to me make me appear hard and in any way less feminine. Being feminine is the entire package of what we think, how we present ourselves and how we feel. Being sexy and attractive comes from inside. A beautifully and nicely shaped body can only help. I knew that if I shaped my body the way I imagined, I would be able to express myself even more as a woman. Honestly, nothing stopped me once I realized what this sport does for my mind, body and soul. This is why I decided to write about this and share what fitness, weight training or body-building is about. I want everyone, especially ladies, to know that there is no better and healthier way to shape your body than through the sport of weight training and body building. So, as I said I’ve been exercising 20 years now. Twenty years; a lifetime. Do I look or feel like a man? Not at all, even though I lift heavy weights. All I do in my workouts is weight training. I hardly do any cardio. I totally love the feeling in my body while I exercise with weights as I am shaping my body. With this sport I am keeping my body healthy and strong. Besides shaping and carving my body, I focus on staying feminine and gentle. Being muscular in the competitive world of body-building is a different story. It is a life of dedication; the life of a professional athlete. On the other hand, weight training and body shaping is for everyone who wants to look beautiful, fit, attractive and in shape. Fitness lifestyle and weight training is for everyone who wants to improve their health and everyone who wants to feel good in their body, mind and soul.
25
Here is some practical advice on how to stay feminine while exercising with weights: -
Remember the difference between weight lifting and weight training or body building. Weight lifting is about how heavy you lift. Weight training or body building is about body shaping. Knowing what weight training is really about; shaping your body the way you want. Do not ever be afraid that workouts with weights will make you less feminine. That body you’re shaping will emphasize your feminine curves. Outside of gym, practice and show your feminine side, through the way you style yourself, walk and talk. Being gentle, tender and feminine is about how you feel, what you think and how you present yourself. Do not compare yourself with the professional athlete women in body building. As I mentioned earlier, those women are professional athletes and the way they look is for the competitive stage only.
Bodybuilding, weight training and aerobic exercise bring mental, emotional, physical and spiritual balance. By balancing your entire mental, emotional, physical and spiritual state you will be able to stimulate and optimize your femininity on a higher level. Ladies who engage in bodybuilding, weight training and aerobic exercise have a better chance to develop and increase positive self-esteem, positive body image, better self-presentation, healthier eating patterns and an overall healthier and more positive lifestyle. I hope that this article will answer some, if not all of the questions about staying feminine and exercising in the gym. Stay healthy, fit and strong. And do not forget that no matter what you do you are first and foremost a Woman.
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Photo by: Bruno Talledo
MS. EF
Suzanne Nakata
Suzanne: hours, so that’s a workout all by itself! When I’m not training or working, I’ll hike or play tennis. I’ve played tennis since I was 12 and that is an amazing all around workout.
EF: Las Vegas has grown so much that I almost never meet anyone who was actually born here. How about you? Suzanne: No, I’m not from Las Vegas. I moved here from Honolulu, Hawaii
EF: What is your diet like?
EF: When did you first become interested in fitness?
Suzanne: I try to eat as healthy as possible while making sure my body gets the proper nutrition it needs. I used to just eat whatever I wanted, like fried chicken and pizza. Now I opt for healthier foods like grilled chicken or fish, with steamed veggies and brown rice. Also, as I get older, I eat smaller portions more frequently to keep my metabolism from slowing down.
EF: What’s your workout routine look like now? Suzanne: Now, I work out with a trainer at least twice a week and usually more. I’ve started with Muy Thai kickboxing and want to eventually work my way up to Jiu Jitsu. It’s always good to know some form of martial arts, especially if you’re female. It’s the perfect routine for me: a little cardio, a little weight work, a whole lot of punching, and lots of exercises to strengthen my core. Four days a week I work outside at MGM’s Wet Republic I’m walking, carrying buckets of beer, and dancing out in the hot sun for a minimum of eight
Photo by: Luke Schulke
Suzanne: I’ve always been active and played sports growing up, but just recently I’ve become obsessed with Mixed Martial Arts. Ever since I worked my first ring girl event for SCC last year, fitness has taken on a whole new meaning for me. Every fight that I go to actually inspires me to train harder and learn new techniques. It’s also given me an amazing respect for MMA fighters and all the intense training they put themselves through in preparing for a fight.
EF: Any guilty pleasures? Suzanne: I have two big ones: chocolate and butter. I will have ridiculous cravings where I need to eat or drink anything chocolate for an undetermined period of time. I’ve dramatically cut down the amount of butter I cook with since I’ve started eating healthier, but it’s still a necessary ingredient. 29
Suzanne: there are so many different trails, with different levels of difficulty. Also, when I want something a little closer to home, the hiking trail up to Exploration Peak at Mountain’s Edge is a great little workout that anyone can do. EF: What DON’T you like about Las Vegas?
Photo by: Luke Schulke
Suzanne: I don’t like the extreme weather here in Vegas. I love the outdoors and sometimes it’ll be either way too hot or way too cold to go out and do activities. I guess you can say I’ve been spoiled, being from Hawaii and all.
EF: What do you like best about living in Las Vegas? Suzanne: My favorite thing about Las Vegas is all of the options that you have available to you. On the weekends, I can go to at least 3 different nightclubs and hear world-renowned dj’s playing at all of them. You could also go to a different MMA training gym every day for a month, here in Vegas.
EF: You obviously love to work out and keep in shape. Can you tell us something about yourself that people would be surprised to learn? Suzanne: The surprising fact is that I don’t know how to ride a bicycle. I just never learned as a kid. I ended up attending the one college that is considered the bike capitol of the world, UC Davis. Instead of riding a bike like everyone else, i had a longboard skateboard and had to dodge bikers all the time!.
Suzanne: My absolute favorite activity here is hiking. Having Red Rock close by is awesome because
Photo by: Tony
EF: What is your favorite healthy/fit activity in Las Vegas?
31
TRAINING
Sandy Scamman
is the President and owner of Scamman Figure Training, LLC. Sandy has a degree in Psychology from the University of Missouri and works in Las Vegas with clients preparing for figure competitions. Sandy herself was the “Nevada State Figure Champion” in 2009.
FULL BODY
FIGURE COMPETITOR
R O U T I N E :
This month I’d like to share a weight training circuit routine I developed to hit the areas that will make the most impact using large muscle groups to burn calories. This routine will help you develop an hourglass physique and tone lower body if combined with the proper nutrition. This is a full body routine consisting of a few staple exercises I use preparing for my figure competitions. Step 1: Warm up on a ROW, ELLIPTICAL, OR STEP-MILL with three minutes of easy pushing, followed by five 30-second hard pushing efforts with 60 seconds of rest between each. Purposefully PUSH and PULL handles if using a Row or Elliptical. This will engage more total upper body effort and increase your intensity. (Total time less than 11 minutes) Step 2: Do the following exercise circuit three times through, with higher repetitions in the 15-25 range if your goal is fat loss, and lower repetitions in the 8-12 range if your goal is muscle gain. Keep your rest periods to a minimum in between exercises:
PLIE SQUATS:
F O RWAR D L EAN I N G S H O U L D E R P R E S S
Holding dumb bells forward, place feet wider than shoulder width, with toes pointed out. Hold two dumb bells at shoulder height in front of you; squeeze dumb bells together; hold tension. This exercise engages front of shoulders/chest. Squat, keeping chest up and your eyes on the wall, not the floor. Go as low as you can; keep toes in line with direction feet pointed outward. As you come up from squat, imagine spreading the floor with your feet.
FORWARD LEANING SHOULDER PRESS:
WHAT A DRAG LUNGES:
A
D R AG
LU N G E S
(These are by far one of my favorite ways to do lunges. I think I honestly made it up but it’s probably been done by someone else out there before me.) Keep your torso tall while taking a long stride forward, bringing both of your legs to a 90 degree bend, then drag your back toe against the carpet/floor as you pull your body forward and upward with the front leg. Once standing tall, follow through with a forward gluteus thrust on that working leg contracting that gluteus fully. It should pop out every time you squeeze it. With every repetition, follow through with that hip forward move for best results!
WH AT
PLI E
S Q UATS
Stand tall with a dumb bell in each hand, elbows bent, dumb bells hovering over space directly above elbows. Keep abs tight; bend or hinge forward at hips. Push dumb bells upward in line with body. Keep abs engaged helping support stress on lower back. This works your lower & upper back, core, & rear of shoulders.
33
PUSHUPS:
Keep your body in a straight line face down on a mat. Place your hands palms flat against a bench or holding dumb bells so that your grip is slightly less than elbow width when you descend into your pushup. Keep your hips in a straight line between shoulders and knees, then lower your body till your head is at the level of your elbows. Imagine squeezing the floor/carpet between your hands together as you push your body away from the floor or bench. Lead with your chest towards your hands not your chin to the floor. Once at the top of the exercise, try not to lock out elbows; this releases tension on pectorals. (Shown with Perfect Pushup equipment which is not necessary. These can be done with bent knees or palms up on a bench to make them easier.)
ASSISTED PULL-UPS WIDE OVERHAND GRIP: This exercise will help you develop width in your back making your waist look smaller. Using an assisted Pullup Machine you can develop enough strength to do them solo eventually. Take a wide overhand grip. Pull your body up leading with your chest. Pause at the top for a good long second, descend slowly actively trying to reduce your dropping rate. Allow a stretch at the bottom. Keep your shoulders pushed down throughout the set.
A S S I S TE D PU LL - U P S W I D E O V E R HA N D G R I P
P LI E
S Q UATS
Standing with feet hip width or closer, legs totally straight joint locked out. Hold a weighted bar or dumb bells with an overhand grip in front of your body. Start movement by pushing hips backwards like someone is pulling your belt loops, maintaining a natural curve in your lower back. You should see that inward sweep of your lower back, not a bowing out at you bend forward. The bar will almost scrape the front of your thighs and shins as you want to keep it close to your body. Only go as low as you can maintain a good back position keeping that curve. Pause at the bottom; don’t bounce back up. Feel the stretch for a one second count. Squeeze your glutes to bring you back up to a standing tall position. Once at the top, continue squeezing glutes forward, hip bones moving forward. These are the types of exercises you feel days after, so don’t be surprised if you aren’t getting a burn in the hamstrings that day but the day or two later.
P U S H U P S
STRAIGHT/STIFF LEG DEAD LIFTS:
HANGING LEG RAISES:
HA N G I N G L E G R A I S E S
Position your elbows on a hanging abdominal raise station’s pad as close as possible underneath your shoulder joint; press down, keeping shoulders engaged and body hanging with legs straight. Keep your legs straight and stiff; tuck your hips forward, like a dog tucking its tail when it’s in trouble, moving your legs forward and as high as possible. Descend slowly trying to fight the drop of your legs. As you get stronger, don’t swing legs behind you to get momentum; hold them still at the bottom between reps. Make the abs do the work.
REAR DELT HIGH ROPE PULL:
R E A R R O P E
D E LT PU L L
H G I H
Set a cable machine outlet just below shoulder height, attaching a rope pulley. Stand with knees slightly bent, feet hip width apart. Grasp the rope pulley overhand, pinch your shoulder blades together to draw back rope towards collarbone. Once you have rope pulled back, push out hands and slowly lower weight. Keep a mindful watch that you don’t shift your weight on your feet forward and back to move the weight. I lean back on my heels and keep my weight there to accentuate the feel of the movement. This works your upper back, trapezius, rear shoulders and muscles which help develop a strong tall posture.
R A I S E S
LATERAL RAISES:
L AT E R A L
These are for developing the top portion of your shoulders. Stand tall with a dumb bell in each hand. Initiate the movement by taking your elbows up first, keeping a slight bend in them, raising up to shoulder height. Try to pause there, then slowly lower, fighting the drop against gravity. If you want to engage your legs and/or burn more calories in the exercise, try a narrow stance squat between each set of lateral raises. Keep chest up and heels on the floor while doing weighted squats.
LYING PULLOVER CROSS BENCH: P U L LO VE E R C RO S S B E N C H
By lying across a bench instead of on a bench, you require your body to work more. Place your shoulders and head on the bench; bring your hips up by squeezing your gluteus tight and holding, creating a bridge of your body. Holding one dumbbell or bar with an overhand/palms down grip, keep your arms straight and extend the weight over your head, reaching long as if you were trying to hand it off to someone. Lower to a level your flexibility range will allow, usually no further than level with the plane of your body, then bring back up with straight arms and over your belly.
Step 3: Finish by walking up a treadmill at the steepest possible incline for five minutes minimum, up to 20 minutes for postweight training cool down and fat burning. If your focus is on building muscle, do cool down but minimize time on cardio surrounding weight training workouts. If you find yourself unable to do an exercise with good form, then take a MINUTE break. Stretch your chest, hamstrings, or lower back, then get back into the circuit ASAP. Do this workout twice a week, with each workout separated by at least three days. Within four to six weeks, you could be looking in the mirror and smiling at
what changes you see! But wait! Before going to the gym, does your diet reflect your end result goal? Your diet determines the direction your weight training workouts will take your body. Confused? Read below:
In general, if you eat high quality foods with sufficient protein, and if you resistance train hard, you will build muscle & some body fat.
In general, if you have a debt of energy intake and train hard, your body will tap into fat & muscle stores. A trainer can guide you through the process, estimating the amounts necessary to accomplish your goal, and adjusting your diet as you progress. Feel free to contact me with emails or questions regarding nutritional consulting at sandyscam@ cox.net. I also post great tips & links regarding nutrition and workouts on Twitter & my Face Book page so look me up
35
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spOTLIGHT
magine a hotel in Las Vegas without the bling and blinking lights and pyrotechnics and dancing waters and small scale replicas of architectural wonders. And imagine that same hotel without slot machines, blackjack tables, keno runners, or pai gow. Or showgirls. Or feathers. Or limos. …Wait, we’re still talking about a Vegas hotel, right? Now keep imagining. That same hotel has no room service, no cocktail waitresses, no concierge desk, a strict “no smoking” policy, and no line of taxis outside the front door. Now if you’re a local Las Vegan, add that this imaginary place is nestled in the ‘burbs and lacks a bowling alley, theater, skating rink, spa, or food court. What’s that you say? I’m just describing your own home? Well, hold that thought. Because the Element by Westin, located at the 215 and Town Center Road, may be exactly like your own home or, more accurately, how you might want your home to be. The Element is a new and very different kind of hotel, one that has been built from the ground up with as many sustainable design and eco-friendly features as possible. From the structure of the building to the day-to-day operations of the hotel, the Element looks to maintain a minimal carbon footprint while remaining a comfortable and pleasant environment for all kinds of travelers. And that might be the biggest surprise of all. Meaning that everyone who comes to Las Vegas does so for the bright lights and sounds and excitement and, of
BY W ESTIN
course, the gambling and shows, right? Wrong. The Element actually is a beacon for those who come to Las Vegas for the peace and quiet and beautiful surroundings like the ones found just north of it in the Red Rock Canyon National Conservation area. David Smith, General Manager of the Element since it opened three years ago, says many guests at the hotel stay there precisely to enjoy the “other” side of Las Vegas and avoid the Strip experience. From the outside, the hotel looks like just another office building so the very “Zen” of the hotel doesn’t really hit you until you enter the silent sliding glass doors. From the get go, you don’t experience the classic revolving doors with their “whoosh - slap slap” and the accompanying suitcase banging as guests misjudge the human merry-go-round. And then you step into the tranquility that is the lobby which also serves the purpose of a quiet gathering area for breakfast or cocktails or even the occasional business meeting. The furniture is low and functional and the décor includes tile floors and rock and grass accents that add to the organic feel. Fresh brewed coffee is available on a side table along with eco-friendly ceramic mugs. The guest rooms continue the low profile and sustainable sensibilities. The rooms are minimalist
in design but completely functional and include a kitchenette. The only carpet is under the bed so keeping the rooms clean requires much less vacuuming. Nicer for everyone’s ears and also eliminates much potential allergen-trapping material. The hotel also keeps shampoo and conditioner waste to a minimum by supplying each shower (no tubs) with large dispensers of the products. The Element has seemingly thought of everything to make an ecoconscious guest feel welcome and comfortable. A friendly note lists the many services offered by the hotel to keep guests ‘balanced.” They include free fresh breakfast, a 24/7 fitness center, a personal trainer, a business center, Wii, mountain bikes to use on the nearby trails of the beautiful Red Rock Canyon, a heated pool, grill, and even a free shoe shine by the GM! So who stays there? Smith says there is a varied clientele encompassing longterm business travelers (the longest term guest stayed 2-1/2 years!), families who prefer to keep their children out of casinos and many who come to Las Vegas for athletic events. Many outdoor sports enthusiasts
Last month, the Element suddenly found itself host to the President of the United States... choose the Element and anyone looking for that rare ‘pet friendly’ Las Vegas hotel will find the Element an obvious choice. Last month, the Element suddenly found itself host to the President of the United States and according to
reports, the President found his room sufficient and perfectly comfortable for his brief stay. (Like other guests, the President and his entourage were referred to a local restaurant for delivered pizza) David Smith thinks locals should know about the Element for the guests many of us welcome to Las Vegas who would appreciate the low-key atmosphere as a way to balance (there’s that word again) the neverending, in-your-face excitement with quiet and healthy down time. It’s also a great place to recommend to friends who have business in the city or if they are traveling here with sports teams or the family pet. No matter the purpose, the Element is a hidden gem of a hotel worth checking out if only to see how beautiful and achievable sustainable living can be.
The Element Hotel by Westin is located at 10555 Discovery Dr. Las Vegas, NV 89135
39
Spotlight
Cynthia vespia, Besides being a certified personal trainer, Cynthia Vespia has over a decade of experience as a writer and graphic designer. For more about her work visit www. OriginalCynAdvertising.com
pring is in the air. Changes are being made. Clocks leap forward and flowers bloom, but how about you? What positive changes can be implemented into your workout routine? It’s time to dust off the same old-same old and punch it up to reach the pinnacles of your fitness goals.
First evaluate where you are. What have you been doing so far and what results have you gotten?
If you haven’t been tracking your progress, now might be the perfect time to start. Keep a daily log of your effort. Write down what body part you’ve done on what day, which exercise, how many sets or reps, all the variables that can account for your progression. Even time of day, mood, energy level, the food or supplements you took can play a role in your gains or setbacks.
It’s really
It’s really about thinking outside the box - tapering your workout so you do not plateau or, heaven forbid, get bored. “Cleaning” can be as simple as varying your workout to include small changes. Throw out what isn’t working (or enjoyable). Change your muscle grouping, rest time, set & rep count and so on.
outside
I’d also like to offer “spring cleaning” as a time to clean up your form. Take a minute next time you lift to notice the positioning of your body. Are you rounding your back on a deadlift? Locking your elbows on an overhead triceps extension? Jerking the weight on a curl? Improper form is one of the leading causes of injuries, so make sure you clean that up too.
about thinking
the box...
Now, let’s really examine what you’ve been doing in the gym. Maybe you’re only throwing the iron around and skimping on cardio; or are you a cardio junkie who barely touches a weight? Here’s where you can implement positive and productive changes. Get a more balanced routine that combines the benefits of weight training with cardiovascular exercise.
Spring cleaning can mean many different things to different people. It’s just a sound way to step back and take an assessment of where you are, where you want to be, and what needs to change in order to get you there. Reevaluate your goals - small and large. Reestablish a sound plan, and when everything is in order, take action. Keep your training enjoyable so that you follow through with succession and success every time you step in the gym.
Already have it all together? There are still options to make a positive change. The classes offered at many Las Vegas area gyms can be a great catalyst to jumpstart your program in a new direction. So, the next time you walk by the glass window and look inside to see what that class is all about, why not partake instead? You might find that you enjoy it!
The classes vary and there is something on the menu for everyone.
Spin is a stationary cycling class set to heart pumping music that targets different levels of intensity offering a killer cardio workout. Bootcamp offers an in intense, high energy
workout that focuses on strength, agility, and endurance and is always a challenge. Check out the article on one such place on our website elementfitnessmagazine. com) To stretch and lengthen your muscles, Pilates and yoga are popular alternatives that can reap great rewards. (See “How to Get Started with a Yoga Program, also on our website)
41
SPORT SCIENCE
“It’s the Cup,
LaddIe!
Tom Woods is a former
SNGA Professional of the Year and the author of True Golf, a guide to the natural rhythm of swing motion. tom@truegolfbook.com
the Cup!” here are three targets in the modern game of golf: a target area for shots toward the green; a target area for shots to land on the green; and the cup – the primary target area from beginning to end. When you are on the green, at any distance from your ball to the bottom of the cup, there is a perfect ball speed on the perfect line available for you to follow. This speed and line to the cup may be considered as being at a constant for the length of time you are on the green. So, making the putt is only a matter of perceiving the right line and speed and then activating the corresponding putting stroke. However, the very same skill-set that the player needs to develop, to putt on the right line and at the right speed to the cup, is often misused by some golfers to putt to invisible spots on the green. This is but one odd putting strategy used and propagated by well meaning people. Indeed, their numbers are legion, and you should beware. Beware! The following proverbs are used to support their…
BAD THEORIES “A putt that is short* does not have a chance to go in.” (*short of the cup after your putt stops rolling) Chance? Does something in this universe happen outside of the law of action and reaction? Only one of two things will happen on every putt. The ball will either go into the cup or it will go elsewhere. There is no point at which the rolling ball may suddenly do anything other than one of these two things. That would require another action from a secondary agency to alter the path of the ball. Please kids, don’t putt any harder than necessary just to give the ball a “chance.” If you do, every time you putt you will have a better chance of “giving it a chance.” Chances do mean misses. Right or wrong? Always try to putt just the right distance in order to get better at it. There is no “good run.” The closer you get the better you are. Short, long, right, or left; it is all a miss! No pudding for you! The fantasy area of, “What If”, surrounds the cup, it’s not just in front of the cup. Putt to the cup; do not putt for “chances” at the cup. “Aim to a point two feet past the cup.” This one might be a few inches off either way; I just don’t want to look it up.
so here’s the story.
A guy got a special toy to roll a ball on a green, from the same spot, with the same amount of energy on the same line every time. His study said his toy missed more putts by going the exact speed necessary, but made more putts when calibrated to go fast enough to end up exactly a bunch of inches past the cup. (He said it was because of imperfections on the green, but I think his toy underread the putt.) Of course, your ability to select the correct line cannot be guaranteed with this method, so that is still up to you. And, unless your speed is perfect, you might go much further than the invisible spot you were aiming at, and go a few feet or more past the hole. Testy.
News Flash: Separate studies, using real people, have found this style of play causes more three- putts.
“Right to left putts are harder than left to right putts.” First, please excuse me if I have that backwards. Or, were they saying that the ball rolls harder? Does part of the line disappear or does the ball speed stall out and slow down? I never bothered to try to remember that theory or the logic behind it, but don’t right to left putts break toward the cup too?
Yes indeedee-do, all putts do break toward the cup.
“Putt aiming at the right edge of the hole with the blade slightly closed.” That would be a right handed player, of course. Now, do these two things, put together, try to equal, AIM ON LINE? I am just taking a shot here. A good friend told me recently, and I forgot it real fast. “On every putt, take the putter back six inches and push it through a foot.” Is this a game for good pushers, a good game for pushers, or a push for good gamers? I am just confounded on this one, but believe it or not, I have heard this same thought expressed in several different ways. If you know the why part on this one, please write in and tell me, before you get sober.
do it righ t You already know how a simple pendulum works. This motion is the foundation of the putting stroke. You see it every week on TV. Using your very own normal and repeatable tempo, as you lengthen your stroke, the arc of your pendulum motion naturally becomes a subconscious measurement for the roll distance of the ball. Emulate a pendulum motion, and your putting will improve naturally.
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Lingerie Sunday February 5, 2012
Are
the next ELEMENT
FITNESS Do you WORK OUT? Are you FIT? Do you live in LAS VEGAS? Do you have a good story to tell? Do you have HIGH RES pictures of yourself?
MODEL? L A N IO S S E F O R P Are you a looking for amateurs!)
(sorry we’re
If you answered YES to 5 of the questions…What are you waiting for?? Send your pictures and contact info to Element Fitness today!
sck@thegpsinc.com
ou can be forgiven if you missed it – The Lingerie Bowl IX– because you were watching the “other” Bowl game taking place in Indiana at about the same time. But like that other game, this was a fierce competition between rivals. The Lingerie Football League (“LFL”) now boasts 12 teams and the unique designation of a growing women’s professional sport. And as beautiful and fit as these ladies are, they are also serious, hard-hitting athletes who wear a whole lot less padding than their male counterparts in the big leagues. Element Fitness photographer Thomas Gensinger had the tough duty to snap photos of the two teams in action and risk missing his beloved Giants clinch their Super Bowl win. (All in all, it was a good day for him)
The Los Angeles Temptation won Super Bowl IX, 28-6.
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