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46
PULLING NO PUNCHES 5 everybody comes to LAS VEGAS Editor-in-Chief, Mary Cassidy
MMA 8
BEGINNING MARTIAL ARTS
12
SHOULD NATE DIAZ WAIT FOR A TITLE SHOT
Robert Drysdale Keith Talarico
HEALTH
16
How Does Body Weight Affect Our Cancer Risk?
20
It’s Not A Cold Sore – It’s Herpes
Drs. John Pierce & Julio Garcia Dr. H.L. Greenberg
NUTRITION
22
My Plate for Athletes
MS ELEMENT FITNESS Crystal Petrello
TRAINING
26
Shape Up Your Brain!
Mary Cassidy
LEGAL FITNESS Fawnia Dietrich
SPORTS SCIENCE
28 I Want To Ride My Bicycle
36 Danijela Crevar
Wayne Posner
Danijela Crevar
42 My House is Worth ½ What I Paid –
What Should I Do?
Tara Newberry
32 Two Key Concepts for Great Abs
TRAINING 44 Take Your Workout With You
SUCCESS STORY
SPORTS SCIENCE
34
Vartan Zakhariants of VZ Dance
Mary Cassidy
Dr. Darian Parker
46 Modern Swing, Schmodern Swing
Tom Woods
Pulling No Punches A Word from Editor-in-Chief Mary Cassidy
Comes to Las Vegas ’ve certainly found that to be true after relocating here several years ago myself. As a young person growing up in Southern California, Las Vegas was a quick weekend getaway and I never much thought about the millions of others who come here from all over the world. Las Vegas is certainly a beautiful desert playground with year-round great weather, first class entertainment, fabulous hotels and top-rated restaurants. It’s also home to a seemingly endless list of healthy outdoor activities beckoning to resident and visitor alike, including: cycling, golf, hiking, tennis, swimming, soccer, basketball, boot camps, and a whole lot more. But what we locals know (and that includes the nearly 76% of us who moved here from somewhere else), is that plenty of people come here for conventions and trade shows, and other business events, also. The picture above proves my point perfectly. For those of you who may not recognize him, Steve Forbes is the Chairman and Editor-in-Chief of Forbes Magazine and it was my great pleasure
to attend a lecture he gave at UNLV’s Barrick Lecture Series. (Note: If you don’t have that gem of a program on your list of “Advantages of Living In Las Vegas”, you should put it there).
Photo by Robby LeBlanc
EVERYBODY
Mr. Forbes came to Las Vegas for a brief visit and spoke to a standing room only audience in Ham Hall. In 45 minutes, he covered the gamut of economic issues and questions facing our nation and also Nevada and Las Vegas, in particular. I scribbled notes as fast as I could, feeling like a very lucky student in an elite classroom opportunity. Even better, Mr. Forbes met with me afterwards and we discussed our mutual enterprises – successful publishing empires. Ok, full disclosure. He complimented me on the Element Fitness issue I gave him – fortuitously featuring the UNLV Rebel Girls on the cover - and we discussed the challenges facing print media these days. There was plenty to learn from Mr. Forbes in this personal meeting as well, and I was thrilled at the opportunity to have time just to talk with him one on one.
What can I say? There are certain perks that come with this job. Other perks are meeting and collaborating with the wonderful writers and advertisers who grace these pages. This month we celebrate the coming “warmer” months with new contributors Dr. Darian Parker, GM at Club Ridges; Ms. Tara Newberry, Partner at Connaghan Newberry law firm; Dermatologist Dr. H.L. Greenberg, and Cyclist-Photographer Wayne Posner. All of these experts are helping us increase the diversity of topics we cover in every beautiful issue of Element Fitness and we are excited to share their expertise with you. We hope you enjoy reading these and our other regular contributors and that they either help you continue, or help you seek out a healthy and fit lifestyle in our desert paradise.
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5
ELEMENT FITNESS MAGAZINE™ is a registered trademark of GPS, LLC www.thegpsinc.com
MARY E. CASSIDY Editor in Chief
mek@thegpsinc.com
CHARLIE KEITH Director of Operations sck@thegpsinc.com SENIOR MEDIA CONSULTANTS DANIJELA CREVAR danijela@thegpsinc.com GEORGE PERRONE george@thegpsinc.com PHIL COVERT Director of Information Technology phil@thegpsinc.com TAURAN WATKINS Director of Graphic Design tauranwatkins@gmail.com THOMAS GENSINGER Staff Photographer MARK A. ESHGHY Printing & Production
CONTRIBUTING WRITERS & SUPPORTERS Anthony DeLuca, Attorney Crystal Petrello, MS, RD Danijela Crevar, Fitness Champion Darian Parker, Ph.D, NSCA-CPT Fawnia Dietrich, AFAA, PDIC Dr. H.L. Greenberg, Dermatologist John J. Pierce, D.O. Julio Garcia, M.D. Keith Talarico, “mmabadass” Robert Drysdale, Jiu Jitsu Master/MMA Trainer Tara Newberry, Attorney Tom Woods, Golf Professional/Author Wayne Posner, Photographer, Cyclist Element Fitness Cover: Vartan Zakhariants and partner, Tania of VZ Dance Studio
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MMA
Beginning
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.
Martial
arts
ou’re interested in martial arts and want to start training… but have no idea where to begin. Don’t worry. That puts you in the same place the rest of us have been at some point in our lives. Have no fear, martial arts is one of the best things you can involve yourself or your children in and learning a little more about the process will put you in a position to make the most out of the endeavor. By default, the first step is to choose the type of art you want to practice. To do this properly, you need to think about what it is you’re looking to get out of your martial arts training. Let’s assume that self-defense is a given. Is it physical fitness you’re after? Getting into shape and losing weight? Discipline? Are you interested in competition? Do you want something that your whole family can practice together? Do you want to meet new people? Have a hobby you can see yourself sticking with for the long term? Any reason you have for wanting to begin training is valid, so take it into consideration. Narrowing down what you are really interested in will help you make an informed decision in the next step, which is choosing the right style. You should also take into account your physical condition. If you have an ailment that limits mobility or stamina, you want to consider that. Now remember, being “out of shape” doesn’t fall into this category. I’ve found that people have the misconception that they have to be in shape to begin training martial arts. Nothing could be further from the truth. You get into shape THROUGH training, not the other way around. I’m a Brazilian Jiu-Jitsu guy, so I look at it from a practical perspective. Is jogging three days a week for six months going to get you in shape for 30 minutes of grappling? No. The only way to get into grappling shape is to grapple. Same as the only way to get into punching shape is to punch. Want to kick the bag 50 times without getting tired? Then you better get about the business of kicking the bag as often as possible. That may be a bit over simplified…but it’s true. Getting some skin in the game is the only way to go.
And that brings up another point. Some people think they’re “too old” to start training. Let me tell you right now—that’s crazy. There is no right time to begin training. If you find your art at 10 years old, more power to you. If you discover the desire to train at 53, that’s even better. No, you won’t be the oldest person there, and no, you won’t be the youngest. Being there is what counts. I have several students who have made their first foray into Jiu-Jitsu well into their forties, fifties and even have a student who began training in his sixties. Jiu-jitsu is called the “gentle art” for a reason, and you can take your training to any level you’d like. If you want to train like an animal and become a world champion, regardless of your age, you can do that. If you just want to get some exercise with no interest in ever competing whatsoever, that’s perfectly fine too. Brazilian Jiu-Jitsu focuses on the mindbody connection, and is a fantastic sport to begin with no matter what your previous martial arts background. When choosing the right system for you, remember that the main differences between the major styles available in most cities boils down to their focus. For instance, Tae Kwon Do focuses mainly on kicking techniques, with limited hand and almost no ground fighting emphasis. Brazilian Jiu-Jitsu focuses primarily on submission techniques on the ground, with limited stand-up focus. Aikido incorporates zero striking, and instead focuses 100% on defensive redirection of an opponent’s energy. In addition to the focus of the system, you should take into consideration the level of formality associated with the style. Karate, for example, is rigidly formal. There’s bowing, respect to the founders and strict rules of conduct. Jiu-jitsu, on the other hand, requires nothing but a uniform and the willingness to sweat. Neither style is better than the other; they just offer different things and appeal to different kinds of people. Take advantage of the connectedness of the internet and research some of the styles you’re thinking of. Google is a great resource to use to learn the differences between the arts. Once you’ve chosen the art that looks best to you, it’s time to pick the right school. It may not seem important at first, but the proximity of a potential school to your home/work is really important. You may want to practice Filipino Kali, but if the nearest school is 45 minutes away it’s not going to be practical. The training dues, class schedule and how those gel with your budget and schedule are also important factors to consider.
9
A legitimate gym will
always
allow you to jump in and practice for at least one class before signing up.
Once you’ve narrowed down the art you want to practice and have researched a few schools in your area, it’s time to pick one. It’s important to visit each one to get a feel for how it operates. As a newcomer, do you feel welcomed with open arms? Will they allow you to observe a class in session? When you watch that class, are students safe in their practice? Does the instructor pay attention to what’s happening and make sure that things don’t get out of control? Do the other students treat you with respect? A legitimate gym will always allow you to jump in and practice for at least one class before signing up. If not, how are you supposed to gauge whether the school and style are a good fit? When you do so, take notice of the senior students and the instructor to see if they give proper attention to the beginners. Most schools will have their classes divided between beginning and experienced students. If they don’t, you may feel behind the eight ball right from the beginning and be overwhelmed. Do the students show respect to each other? Do the instructor and advanced students display a high level of skill in the discipline? It can be hard to tell sometimes, as the differences can be subtle, but you should be very confident in the instructor’s ability. Be careful of the schools that are claiming to be the be-all-end-all, have the death touch or be so lethal that their techniques can’t be used in competition. One-hundred percent of the time those guys are not worth your time. Those kinds of places don’t allow any kind of real sparring (simulating actual combat in a controlled environment). Go to any legitimate Brazilian Jiu-Jitsu school and you’ll see that the techniques are practiced live every single practice session. And it only takes one UFC pay-per-view to see that it works in the real world.
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Remember also, martial arts gyms nowadays are a lot like health clubs: they require a contract. That’s not a bad thing at all. A BJJ is only beneficial if it can keep its doors open, and it takes paying students to do so. Just make sure that you’re clear on all the details of the contract before signing up—and don’t hesitate to walk away if things don’t add up. Choosing the right teacher and the right school is more important even than choosing the right art. Being in a comfortable environment will influence the most important factor of all: your stick-to-it-ness. Just like having that treadmill in the basement that acts as the world’s most expensive clothes hanger…joining a school you’re not going to actually GO TO is worthless.
Above all, trust your instincts—you have them for a reason. Once you’ve chosen the right art, school and location, it’s time to take the plunge. Yes, you’re going to be sweaty, out of breath and exhausted. Yes, you’re going to feel silly in the uniform. No, you won’t understand what’s going on. But you will feel something: A sense of accomplishment; a feeling that you’re finally doing something to get off the couch and get yourself moving in the right direction. You won’t find that even if you do know who got kicked off the island or who won the race. You’ll only find it if you make the decision to start training.
11
MMA
Should
9
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.
Nate diaz Wait for a title
Sh t?
9 8 765
ate Diaz didn’t definitively say he was going to wait for the winner of the Ben Henderson v. Frankie Edgar fight, but then again the Diaz brothers never definitively say anything. For the most part you need to derive their meaning, but you get the feeling that Diaz would prefer to let the dust settle in the LW division before he fights again. But then again, he ain’t no b*tch, so it’s whateva”.
6’0” 5’6” 5’0” 4’6” 4’0” 3’6”
ufc dept. Nate diaz
#1
Next lightweight champioN???
Is it the right choice to wait for the Henderson v. Edgar rematch and fight the winner though? Fighting Anthony Pettis, which is the fight speculated by fans and analysts alike, is a very risky one. There is no question that Diaz has separated himself from the LW pack and DESERVES a title shot, but the timing isn’t ideal.
1 2 3 4 5 67 8 9
13
7 8 9
9 8 76 54 32 1 We’ve seen negative outcomes either way. Rashad Evans sat out and waited for a title shot against Mauricio ‘Shogun’ Rua, and got hurt. The title shot went to Jon Jones, and we know the rest. There is also the “ring rust” factor that we always hear about, although it can’t be proved either way, most likely because it is dependent on the individual. Since Diaz last fought on May 5th, and the Bendo v. Edgar fight is scheduled for August 11th, we are probably looking at a December fight AT THE EARLIEST, IF the winner of Bendo v Edgar isn’t injured. Now May to December may not sound like that long to wait, but for Diaz who has fought often his entire career, it may affect him. On the other hand if Nate does in fact fight Pettis, one need not look any further than Pettis himself as an example. Pettis was the LAST WEC LW champion, and earned a title shot at the UFC LW champion. There was one small problem though, Frankie Edgar and Gray Maynard fought to a draw, and with no clear winner, they NEEDED to fight again. Rather than wait, Pettis elected to fight, and was unfortunately matched up with Clay Guida. Pettis lost that fight via decision, AND lost his title shot. Pettis has been climbing the LW ladder ever since. There really is no right answer in these situations, it comes down to the fighter. My advice to you if you are climbing the ladder in your respective division as an MMA fighter…Win when the timing to earn a title shot is ideal. Otherwise, you’ll find yourself in a similar predicament.
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health
How Does BoDy weigHt 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.
Dr. Julio L. Garcia is
a Cuban, who emigrated with his family after the collapse of the Cuban government during the take over by Fidel Castro. His father was an orthopedic surgeon in Cuba. After coming to the United States and growing up in Chicago, Illinois, where he became an American citizen, he completed his medical training and moved to Las Vegas in 1988, entering the private practice of Plastic Surgery. He has become a nationally recognized surgeon, medical practitioner and business executive who has appeared on the Discovery Channel to audiences of up to 50 million 16 times.
Affect our
cAncer
risk?
e have all read the ever-increasing number of articles in the media regarding the increased risk of cancer in women with excess body weight. There certainly has been a dramatic increase in all female-hormonerelated cancers in the past century, with breast and uterine cancer predominating. The medical community and the public in general seem to be more aware than ever of a possible link between cancer and weight. Certainly there are cosmetic concerns with excess weight, but we need to start looking at this issue more in a health sense, than merely for cosmetic reasons. We need to be clear, though, that although the media has reported a possible, suspected link between cancer and body weight, the link is more accurately related to body fat, and not total body weight. There are many theories about increased cancer risk, including the toxic effects of certain chemicals in our environment, but one of the strongest theories with the increase has been the higher rate of estrone in women’s bloodstream. To better comprehend this, we need to review a little high school biology first. Women have “male” hormones, and men have” female” hormones. Actually, when most of us talk about female hormones we refer to estrogen, but “estrogen” truly is a class of hormones and not an individual hormone itself.
...both men and women can create estrone in body fat.
There are three types of estrogens in women: estrone, estradiol, and estriol, along with progesterone. The levels of all these hormones diminish with age but it is the predominance of which particular hormone exists that can affect our cancer risk. Up to the time of menopause, the ratios in women are 10% estrone, 10% estradiol, and 80% estriol, although estriol is the weakest form. During the time period when women are having menstrual cycles, the majority of estrogens come from the ovaries. We also must understand that estrogens can be manufactured in our body fat, where a certain enzyme resides called aromatase. (Unfortunately, for those of you who are thinking about liposuction, this enzyme is highest in visceral or intra-abdominal fat, which is not accessed by liposuction). Both men and women have this hormone, so therefore both men and women can create estrone in body fat. After menopause, estrone becomes the predominant estrogen, rather than estradiol, as it is easily made in the body fat. This occurs in both men (men experience andropause) and women and estrone is very easily dissolved in fat. The association with estrogen-linked cancers in women has been higher in those individuals with higher estrone levels. This has also been correlated in men as those with higher estrogen levels have higher prostate cancer risks. It appears in recent research that the “Breast Cancer Gene� has been linked with how estrone is or is not metabolized. 17
There are medications and some herbs that can help modulatethis, for example Arimidex and Indole-3-Carbinol, but the key factor is maintaining healthy body fat levels. By keeping a healthy body fat level, both men and women can lower the amount of estrone in their body and diminish that risk. So our attempt to look “healthy” and lose fat may have a higher good. If we are to live long prosperous lives, we need to avoid increasing our cancer risks higher than is normal. Until such time that we can alter our genetic predisposition, we need to limit the activation of “bad” gene so that we can live longer and better. You have likely also heard about doctors speaking about BMI. BMI stands for body mass index. It can be calculated for free on a website or even an app on your phone. It will ask you what your height and weight are and then it will calculate your BMI. Here is the link, http://www.nhlbisupport. com/bmi/. Many insurance companies use this measure to gauge your health and risk of heart disease or high blood pressure. A high BMI will mean higher insurance premiums in many cases. There is another non-invasive way to calculate the BMI, and that is by measuring your waist to hip ration and then it can be compared to a table for estimation.
Here is a link for that, http://www. bmi-calculator.net/waist-to-hip-ratiocalculator/. There are other, more accurate ways to measure body fat such as underwater weighing or a dual energy Dexa scan. There are also very accurate machines based on bioimpedance that will calculate your level of fat. Although BMI is a good monitoring agent, we Doctors (writing this) feel that the real percentage body fat is more accurate as there are some skinny people that have a low BMI but high percentage body fat. The bio-impedance machine is available at Ageless Forever, where Dr Pierce practices age management. If you get your readings and they are higher than the ideal, don’t panic. The first step to changing something is finding out where you are. After that, devising a good weight loss program along with exercise will help you lower your BMI, your total body fat percentage, and therefore your cancer risk. The numbers are able to be improved by all of that, so if you get a reading you don’t like, you can do something about it. In short, lose that fat and decrease that risk of cancer - it is all within your grasp.
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19
Health
Dr. Greenberg has been practicing dermatology at Las Vegas Dermatology since 2007. His office specializes in cosmetic dermatology (Botox, Fillers) and in laser therapies including: Laser Hair Removal, Medical Grade Laser Tattoo Removal, and Fractional CO2 Laser Resurfacing Therapy for Wrinkles.
It’s Not a Cold sore, It’s Herpes
here is a Herpes epidemic in Las Vegas and the sooner we call it what it is, the sooner people can be proactive and protect themselves and others from spreading this condition. Let me be clear, “It’s not a cold sore, it’s Herpes.” Ignorance can be a dangerous physical, psychological and legal nightmare -- it is imperative that we become educated about this condition. Herpes (HSV) is a common skin condition that affects more than half of us! A typical Herpes eruption begins with a tingling feeling followed by a group of painful clustered vesicles (mini blisters in bunches). Various stages of the condition may or may not appear typical, and so that questionable looking sore could indeed be Herpes. You get Herpes by intimate physical contact with someone else who has the Herpes virus; you do not get Herpes by looking at someone who has it or by sitting on a toilet seat.
A simple blood test can be used to determine if you have ever been exposed to Herpes. Sixty to eight-five percent of people are HSV type 1 positive and 16% of people are HSV type 2 positive by serology (blood work). HSV 1 typically is involved above the hips (Cold Sores), and HSV2 below the hips (Genital Herpes), however both can occur in either the oral or genital region depending upon where there has been physical contact. Saying, “I don’t have anything, it’s just a cold sore” is not accepting responsibility for your condition, it is Herpes, and it should be treated if you are going to be intimate with someone. I have a patient whose boyfriend had a history of cold sores and he spread the virus to her. Crying in my office, she informed me, “I don’t understand, I don’t kiss him when he has a cold sore, how did I get one?” Asymptomatic viral shedding is a way that the virus can be transmitted, even if no active sores are present! Medications (Acyclovir, Famvir or Valtrex) can dramatically reduce asymptomatic viral shedding and reduce your chances of passing the virus on to your partner. If you have a history of cold sores or are HSV 1 or HSV2 positive by a serology test, then you have been exposed to the Herpes virus, and you may have a duty to warn future sexual partners that you are positive. Informing a potential partner of your disease may be an embarrassing mood killer, however, it is possible to inform someone about your condition with grace and dignity. For example, “I have a history of cold sores caused by the Herpes virus. I haven’t had one since I was 15, but I am on a medication for it and want you to be informed that my physician has told me that being on the medication will decrease my risk of spreading the virus by over ninety percent in some cases.” Some potential partners will be turned off by this knowledge and leave, others won’t care or may even admit that they too are affected with HSV and are also on medication.
In New York City, any person who knows that they have an infectious venereal disease and has sexual intercourse with another individual may be guilty of a misdemeanor. In Nevada, the law only applies to HIV. Even if there is no legal obligation, you may have a moral obligation to inform your partner and allow him or her to make an educated decision before becoming intimate. There is a social stigma to having Herpes/cold sores, I can’t tell you how many times a patient has said to me, “I’m not dirty, how did I get this?” In my practice I see all kinds of patients with HSV including children, high school athletes, soccer Moms, exotic dancers, nightlife people, executives, bankers, etc. There is no need to judge someone because of this condition; you could have gotten the virus when kissed by a family member as a child, your very first kiss as a young adult or even from wrestling with someone who had the virus and contacted you on an exposed area. Herpes is a skin condition; it is not a death sentence. I have seen many patients who have had extreme emotional upset to the point of wanting to kill themselves because they have gotten Herpes. If you have Herpes, you can live a perfectly normal life, without the risk of dying early from this condition. Finding a really great partner who happens to have Herpes, means you still have a really great partner, who happens to have Herpes. This condition is treatable, not curable, but treatment can minimize the risk of spreading the disease and can reduce the blisters, pain and irritation of Herpes. If you have Herpes, it is important that you discuss your particular situation with your physician. This article is not the definitive word on HSV and does not substitute for a visit and discussion with your own doctor. Links and Resources: www.herpesdx.com http://www.ashastd.org/std-sti/Herpes.html http://www.cdc.gov/std/herpes/stdfact-herpes.htm http://www.herpes.com/ http://herpes.supportgroups.com/ ASHA-National Herpes Hotline (888) 411-4377 21
NUTRITION
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.
MyPlate for athletes concept can be a useful tool for athletes in training (1). In fact, it is a simple way to explain Nutrition Periodization (2). When I say “simple” I mean it can be easily sustainable for a long period of time. Daily nutrition, not just a few days a week, has a significant impact on the metabolic efficiency for athletes in training. Taking the MyPlate model we can help both endurance and anaerobic athletes alike in their training. The plate exemplifies the 3 main concepts in nutrition for training:
1. Balance 2. Increasing foods that help in training 3. Decreasing foods that are not helpful in training
Whether you are seasoned in training or a newbie, it is important to remember that every day is not a buffet. Yes, you are training hard for your event and burning calories every day; but, the mentality that “I have worked hard, so I deserve this” or “I can burn these calories off” is not a good reason to binge on pizza and beer whenever you want. This way of eating will hurt your training and possibly sleep cycle (especially the addition of alcohol).
Foods to
INcrease As mentioned above, do not underestimate the power of the carbohydrate. Carbohydrates from vegetables, fruits, and whole grains are ideal (3). This is because these food groups also give you 3 more essential tools to help your body repair from intense training: vitamins, minerals and fiber. The fiber helps rid your body of all the toxins created from exercise as it works as an antioxidant. The vitamins and minerals are needed for recovery. Speaking of recovery, sports drinks are essentially made up of sodium, carbohydrates, and potassium. Two of those three you can get by eating a banana. Plus, a banana gives you detoxing fiber. All three of these components, along with protein, can be found in low fat dairy or non-dairy products such as Greek yogurt, soy milk, and milk.
Balance the plate! We need carbohydrates to utilize protein (3). We need carbohydrates to spare muscle break down. And lastly, more protein does not mean more muscle. Focus on eating the protein you need to rebuild and build muscle from training. Extra protein means extra calories and therefore goes right into your body’s savings account: fat. For muscle-building for anaerobic athletes, it is most important to increase your protein at the first meal after a workout.
Foods to
Decrease Salt and simple sugar. It is so simple but so true. We need salt for muscle function but once again a focus on the balance of salt intake must be utilized (4). A couple of the biggest sodium culprits are processed meat such as lunch meat, and hard cheeses. Also, most anything that comes in a can or a box you can pretty much guarantee has more sodium than needed for a serving. The best way to prevent getting too much salt is to follow my favorite mantra for your health, budget, and the environment, “the closer to the earth the better.” This also goes for refined sugars. The bottom line is that sugar = carbohydrates. Remember, there are natural sugars and refined (added) sugars. Natural sugar (good) is that carbohydrate found in fruit and dairy in the form of lactose and fructose. Whole grain foods have fibrous carbohydrates (good). It is the white, refined sugar (bad) that we should enjoy in moderation. 23
Conclusion
Work smart, not hard…for your food that is! Work smart, not hard…for your food that is! That hard workout at the gym can make you brain-drained so keep it simple in the kitchen. Divide your plate, pick a lean protein, and load up on whole foods like vegetables and grains. Dine on divine fruit of the earth for dessert. Or make it even easier by making a One-Pot meal containing all the pieces of the plate! Below is a One-Pot vegetarian recipe that does just that.
One-Pot MyPlate Meal: Spicy Curry Chickpeas and Potatoes 1. Boil enough water to cover potatoes. 1 pound (about 6-8 potatoes) Yukon Gold Potatoes, diced
2. Wash and chop potatoes. Do not remove skin.
1 1/2 Tbs Curry powder
3. While potatoes are in water, about 10 minutes, prepare the remaining ingredients:
2 tsp chili pepper
4. Drain and rinse chickpeas in a colander.
1/4 cup yellow onion, chopped
5. Using the same colander, add frozen peas and thaw with water. Colander should now have chickpeas and peas.
1- 15 oz can Chickpeas
6. When potatoes are done cooking, drain all water except 2 cups. Set 2 cups potato water aside.
2 cups frozen green peas 1/4 canister fried onions 1/8 cup Fresh cilantro, chopped
7. Using potato pot, sauté chopped onions until translucent. 8. Return potatoes to pot. Add curry and chili pepper and stir until evenly coated.
3 Tbs fresh lime juice Hot sauce to taste
9. Stir peas and chickpeas into pot gently. Add potato water.
Serves four. Per serving: 400 calories, 59 g/ carbohydrates, 7 g/fiber, 14 g/protein, 13 g/fat, 3 g saturated fat, 350 mg sodium
10. Heat through for about 5 minutes. 11. To serve, top with fried onions (the ones you use for green-bean casserole at Thanksgiving), cilantro, lime juice and hot pepper to taste.
References
1. http://www.choosemyplate.gov/ 2. http://www.trinewbies.com/tno_wellness/tno_nutritionarticle_11.asp 3. http://www.chicagodieteticassociation.org/?p=1801 4. http://www.usatriathlon.org/about-multisport/multisport-zone/fuel-station/articles/myplate-the-basics-71911.aspx
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SHAPE
Fawnia Dietrich, AFAA, PDIC, is a
professional model and pole dancer in Las Vegas whose credentials include figure competition champion, screen and television credits and entrepreneur. Fawnia currently conducts classes in pole dancing, exotic dance, belly dancing, cardio kickboxing and Zumba®.
UP YOUR
BRAIN aking steps to power up your brain will help you think more clearly, increase productivity and improve your concentration. Watch your health, and your fitness progress.
Like any active woman who spends Sundays preparing your meals for the days ahead, and writing out your workouts, you know that planning can make or break your fitness. From creating a new channel on your Pandora radio, to picking out a slinky sexy dress that will show off your back this summer, you stay in control of your fit future by taking action right now. But planning ahead doesn’t just benefit your body and lunch box. Turns out, there’s also plenty you could be doing today to strengthen your brain - your “mental muscle” when it comes to your workouts, and the key to a boosted mood and a no-quit attitude – for the rest of your life. A healthy brain can help you stay sharp, focused and productive in reaching your fitness goals, and employing the right habits now can help you ward off trouble in the years to come. “Research is finding that memory and other brain issues we associate with old age actually take decades to develop,” says Ann Kulze, MD author of Dr. Ann’s 10 Step Diet (top 10 wellness and fitness, 2004). In addition, new studies are linking lifestyle factors – not just the genes you were born with – to a risk of mental decline as you age. “That’s why making changes today that benefit your brain can prevent those problems from cropping up down the road.”
Here are 10 research and expert backed tips to jump start your healthy brain routine, starting today!
1. Lift weights. Not only does it build your muscle
cells, it boosts brain cells too. Resistance training may increase levels of brain-derived neurotrophic factor (BDNF), which sparks the growth of new neurons in the brain, and may aid in learning and memory.
2. Lose extra weight.
Following weight loss, participants in a Kent State University study showed significant improvements on memory tests. Researchers credit other health benefits associated with slimming down, such as lower blood pressure and improved blood sugar, which can help boost brain function.
9. Eat more omega 3s.
In a recent study out of Ohio State University, participants who swallowed omega-3 supplements experienced a 20 percent decrease in anxiety. Aim for 1000 milligrams total of essential fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) daily from capsules or foods such as oily fish (salmon, tuna, sardines), walnuts, canola oil and omega-3-enriched eggs.
10. Quit smoking.
No ifs, ands or “butts!” Quitting smoking is the number one lifestyle change to improve overall health and longevity here on earth.
3. Chill out. After an important meeting or personal
training session, give yourself a 10-minute break to allow the information you just learned to sink in, or download into your brain. Activity between two key areas of the brain involved in memory and learning – the hippocampus and neocortex – increases during periods of wakeful rest (such as when you are sitting quietly, taking a coffee break or going for a short walk), suggests a study in the journal Neuron
4. Train outdoors.
Spending time in nature is one of the best ways to calm your mind and reduce stress, which is toxic to the brain. When you are chronically stressed out, excess cortisol hormone may impair your body’s insulin function, which can impede blood flow to the brain and affect your ability to focus, think clearly and retain new information.
5. Take a nap. In a Harvard Medical School study,
researchers gave adults a memory test which involved memorizing and navigating a maze. What they found participants who took a 90-minute nap before being re-tested showed improvements on the second test, compared to those who didn’t get any shut-eye. (If they dreamed about the task during their naps, their scores were even higher.) Translation? Taking a nap may help boost your memory. I personally love taking a 10 – 20 minute nap whenever possible.
6. Eat carbs. Your brain cells are dependent on
glucose for fuel, which carbohydrates provide. Restrict your carbs for one week, and you will experience a drastic reduction in memory, compared to people who follow a nutrient dense meal plan. So don’t cut carbs 100% out of your diet, even as you’re trying to lean out.
7. Remember people’s names.
Here’s how: make a connection between their name and something you are familiar with, like “Casear,” which happens to be your favorite salad. The more you make these associations, not only will you improve your daily recall when you need it, but it will stick in your brain for years.
8. Visit your dentist.
Getting your teeth professionally cleaned reduces your chance of stroke by 13 percent, according to a recent study from Taiwan. Brushing your pearly whites helps cut down on oral bacteria that can lead to inflammation and damage throughout your body, including your brain.
27
SPORT SCIENCE
I WANT To Wayne Posner is a proud graduate of The Citadel with a degree in Computer Science. He served as an officer in the US Army, where he developed his passion and commitment to fitness. An avid cyclist, he is a member Las Vegas’ own McGhie’s/Mandalay Bay Cycling Team. Wayne also operates his own photography company, Wayne Posner Photography. You can find his photos in various online and print entertainment publications and on his website, www.wayneposner.com.
RIde my BIcycle ycling. To some (myself included), it’s the horizontal equivalent to skydiving. Take a drive through the Red Rock Canyon loop, and as you start to descend along the back side of the canyon, pay particular attention to the downward slope of the road and the tight turns. Then imagine traveling down the road at 40+ MPH with nothing but some carbon fiber and two 25mm wide tires underneath you and you’ll begin to understand the skydiving analogy. But it’s not all downhill thrill-rides. Every exhilarating downhill descent is preceded by a (sometimes) laborious ascent. It’s the hard work of the climb that yields the mantra, “It never gets easier. You just go faster.”
I always get two questions when people find out that I’m a road cyclist. The first question is, “How far do you normally ride?” The second question is, “What’s the farthest you’ve ridden?” The answers, respectively, are between 40 to 60 miles and a little over 100 miles. The response is always the same— “Wow! You’re nuts!” Maybe I am nuts. My wife would tend to agree, and I’ve certainly been accused of more severe disorders. But that’s not the point of this article.
Cycling doesn’t have to be about riding your bike for 100 miles, or 50 miles, or even 20 miles. Cycling doesn’t have to be about pushing yourself to extremes to pedal your bike up some steep hill—your legs and lungs burning as you struggle your way to the top. Cycling doesn’t mean you have to wear skin tight outfits that might look uncomfortable and, quite possibly, ridiculous. Cycling doesn’t mean you have to max out two credit cards to purchase that high-end $12,000 racing bike.
So what, exactly, is cycling all about? Cycling is about all of that stuff I mention above and none of that stuff. Cycling is exactly what you want it to be. If you want to be a competitive rider with the latest and greatest gear, zipping up seemingly never ending mountains like a pro rider in the Tour de France--go for it! If you want to be a causal club rider out for a 30 mile jaunt with some good friends –great!
Cycling is a great way to build stamina.
Think back to the days of your youth when you first learned to ride a bike. Think about the fun that you had simply riding along, enjoying the wind in your face. Cycling can be as simple as that; first and foremost, it should always be fun! Ride a bike to relax and have some fun. Do a leisurely ride around your neighborhood. You’ll feel good and the health benefits you’ll achieve are amazing.
Cycling burns calories. One hour on a bike generally equals about 300 calories burned. Additionally, because cycling builds muscle, cycling will help boost your metabolic rate so that you continue to burn calories throughout the day.
The simple fact about cycling is that it’s one of the easiest ways to exercise. You can ride a bike almost anytime, anywhere. Cycling builds strength and muscle tone, gradually, with very little risk of strain. Over time, cycling strengthens leg muscles and yields visible improvements in the muscle tone of your legs, thighs, and hips.
So maybe I’ve convinced you to give cycling a try. Now what? If you’ve already got a bike, go ride it! If not, it’s time to go shopping! First, ask yourself what type of riding are you interested in? Does going off road on some of the amazing single-track trails around Las Vegas interest you? You need a mountain bike. Does the appeal of distance and speed whet your appetite? You need a road bike. If all you plan on doing with your bike are some leisurely laps around your neighborhood, then any old bike will do. Craigslist, a garage sale,
Cycling is a great way to build stamina. Because people tend to enjoy riding their bike, they tend not to notice that their stamina increases each time they ride.
Other benefits of cycling include increases in cardio-vascular health, increased coordination, reduced stress levels, and increased self-esteem.
and many of the big name retailers are all viable sources for making your purchase. Your budget will dictate where you buy. If you’ve decided that you’d like a mountain bike or a road bike, set aside a few hours and drive on over to one of the many outstanding bike shops here in Las Vegas. A local bike shop is where you want to buy your bike. The staff has the knowledge and expertise to listen to your wants and needs and direct you to an appropriate bike for the style of riding you’re looking to do, within your budget. Most importantly, before you ever leave the store, they’ll make sure the bike is set up properly for you. The local bike shop is going to be the place you go when you have questions and need answers. It’s the place you’re going to take your bike when you need it serviced. So pick a local bike shop and become a patron!
29
Las Vegas
has an
amazing
cycling community.
As for attire, it serves a purpose. If you’re uncomfortable donning skin tight spandex shorts and a form-fitting top, there are other options in the form of cushioned baggy shorts and fuller cut tops. The main thing to keep in mind about cycling attire is that it’s designed to minimize drag, increase circulation through compression, and help keep you cool. In the winter, leggings help keep you warm and prevent any cloth from catching between the chain ring and the chain. Additionally, the various types of cycling bottoms feature a chamois, which helps absorb moisture to prevent chaffing and provides a bit of cushion between your butt and the saddle.
Las Vegas has an amazing cycling community. There are numerous organized rides throughout the year with varying routes for all skill levels. Las Vegas boasts over 180 miles of bicycle lanes and over 100 miles of bicycle paths, with plans to implement over 700 additional miles of bicycle lanes in the near future. Additionally, Nevada enforces the three feet law, which requires motorist to give at least three feet of separation when passing a cyclist. Basically, Las Vegas is a very cycling friendly city with great year round cycling weather. So what are you waiting for? I know just writing this makes me want to go for a ride!
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TRAINING
Key ConCepts
for Building great aBs and Danijela Crevar
is an IFBB Pro Athlete, Mediterranean Champion, International Fitness Model, Personal Trainer, Author, and BSN Demo Representative.
Waist line Exercises, Techniques and Forms Ever since I started weight training, one of the most important muscle groups to shape was abdominal muscles. Strong conditioned abdominals are vital to all other types of workouts – without them; you could seriously injure yourself, especially while lifting. Throughout my fitness career, I’ve been asked many times “How Do I Build Great Abdominals?” There is no effective way to spot-fix a body part. To train your abs for the best results, a full body approach is necessary. There are two key concepts that are crucial to building a strong foundation for toned abs: Proper eating and Exercises. Let’s talk about the first key concept on building strong abs - how proper eating can affect your success in shaping abdominal muscle. You probably have heard the old adage: “abs are made in the kitchen.” What you eat and how you eat are fundamental to the aesthetic results of your midsection; if your diet is not proper, toned abs are not going to develop. Even the fittest people will noticeably bloat and soften when they consume something full of sugar, fat or sodium – and this shows most in the midsection. A diet full of processed, sugary foods will be a serious detriment to the fat burning process. If you want to have a great six-pack, your focus needs to be on eating clean, eating at proper intervals, and most importantly, eating enough. Eating smaller, more frequent meals comprised of lean proteins, whole wheat or whole grain complex carbohydrates is the best way to ensure that you are left feeling satisfied and energized with every meal, while still shedding fat from your midsection to reveal your abdominal foundation. So never forget to think about what you are eating, and how that one thing will reflect on your body, especially when you want to see firm abs. The second important key concept in building strong abs is training. When it comes to abs training, engaging your core muscles in everything you do is one way to go. Squeeze your abs tight when you jog, when you squat, when you do jumping jacks, when you do pushups, when you lift weights, when you do pull ups, when you do all types of workouts.
The other way to build your abdominals and lose stomach fat is by doing high intensity interval cardiovascular training. Scientific research has proven that high intensity interval training works many times better for fat loss and preserving lean muscle mass than long steady and boring cardio sessions. It’s also been proven that it burns more belly fat even though the duration takes 50% less time. High intensity training cardio is composed of high intensity with periods of recovery. Because your body works at extreme levels, it burns tons of calories and creates turbulence in the muscle that increases your post-workout calorie burn.
And finally, I’ve chosen five great abs exercises to share with you:
1. Crunches
The crunch is the best overall abdominal exercise: Lie on the floor on your back. Bend your knees and place your feet flat on the floor. Push your lower back into the floor and slowly curl your upper body toward your legs. Curl up high enough so that your shoulder blades clear the floor by about 1-2 inches. Exhale as you crunch, concentrating on a super contraction at the end of the crunch. I recommend three sets of 15-30 slow controlled repetitions five days a week.
2. Leg Raise
Leg raises are a great lower abdominal exercise: Lie flat on the floor with your legs straight and flat on the floor as well. Put your hands face down underneath your buttocks, with fingertips facing each other. This is a preventive measure against lower back injury. You will also need to put a very slight bend in the knees for the same reason. Begin by lifting your legs about 5 inches off the ground and holding. Lift your legs straight up until they are perpendicular to the ground. Make sure you are focused on the abdominal muscles working while you move the legs up. When you reach the vertical point, squeeze the abs as hard as you can and hold momentarily. Slowly, under total control, return the legs to the bottom position but remember to stop 5 inches from the floor. Inhale while lowering your legs, exhale while lifting them up. Do at least three sets of 15-30 repetitions.
3. Incline Sit –Up
The incline sit-up is an advanced exercise. Try it once you’ve developed good strength in your abdominals and flexibility in your hip flexors. You also need a strong, healthy lower back: Sit on an adjustable sit-up board with your feet anchored. Tighten your abdominal muscles, flex your chin to your chest and slowly curl yourself up. Then lower your body slowly back to the starting position. It’s important to go very slowly. It’s not absolutely necessary to go through a full range of motion, especially if the exercise bothers your lower back.
4. Side Sit-Up
Side sit up is great exercise for your obliques and waist: Lie on your side with your knees together and slightly bent. Put your upper hand against your head and try to sit up sideways, concentrating on flexing your oblique abdominal muscles at the end of the movement. Do your side sit-ups slowly and do an equal number of repetitions for each side without any rest between sets. To make side sit ups harder, I do them off the end of a bench with a partner anchoring my legs. I work my obliques even harder in this position by adding a twist as I come up. Do two to three sets of 15-30 repetitions for each side without rest.
5. Seated Twists
A seated twist is great exercise to help you tighten the oblique: Sit on the end of the bench, feet flat on the floor and comfortably apart. Place a light bar across the back of your shoulders and hold it. Keeping your head stationary, and making sure your pelvis doesn’t shift on the bench, turn your upper body and shoulders in one direction as far as you can. Hold at that position for 1-2 seconds and then turn your torso and shoulders back in the other direction as far as you can, keeping the movement fully under control rather than swinging. Do 1-2 sets of 25-30 repetitions. I prefer to do a circuit system for my abdominal workout. I choose three to five different abs exercises and I do three times nonstop abdominal circuits without rest. Overall the two key concepts (proper nutrition and training) are crucial for building the best, strongest and most aesthetic foundation for your midsection. Utilizing these tricks will help you to sculpt your abs into the six pack of your dreams. 33
Vartan Zakhariants D a n c e
S
t
u
d
i
o
EF: Vartan Zakhariants – That’s quite an interesting name.
I’m guessing you’re not a Las Vegas native?
Vartan: (laughs) Not quite! I’m from what is known as
Russia now. Back in that time it was the “former Soviet Union”. But I’ve been in the United States almost twenty years now. I guess I haven’t lost my accent?
EF: I can still detect a hint of it, yes. Did you come
directly to Las Vegas from Russia?
Vartan: Oh no. Like most immigrants from my country,
we moved to Brooklyn, NY first and then headed west. We settled in Milwaukee, WI. The winter weather there reminded me a bit of Russia! We didn’t come to this country with much of anything but hope of finding work and the chance to pursue a better life. I had a dream of a career in film or dance and so eventually, I headed to Vegas because I knew of the shows on the Strip and I figured I could succeed here. It was the best decision I ever made.
EF: Had you studied dance in Russia? Vartan: Ironically, my education is in business but
throughout my life, I have always pursued the art of dance. In Russia, all children take ballet starting at a very young age as a method to discipline the body. So although I studied business in college, my dance education began when I was eight years old.
EF: How long have you been a professional dancer? Vartan: Well even though I’ve been dancing practically
my entire life, I’ve only been a professional dancer for about six years. I also have a wonderful partner in life who also happens to be my professional dance partner. Her name is Tania and she is the beautiful woman you see in many of these photos.
EF: What kind of dance do you teach at the VZ
Dance Studio?
Vartan: We do it all here! You can take classes
in any dance that you do with a partner, such as ballroom, cha cha, salsa, rumba, west coast swing, hustle, tango, and waltz. We also teach jazz, ballet, and hip hop, of course. The great thing is, you can come take any class you want but you don’t have to come with a partner – we’ll provide one!
We recently added a great fitness dance program that is designed to shed pounds in the first week of dancing. It’s a fun alternative to going to the gym to get in shape.
EF: What made you start a dance studio? Do you
have a background as an entrepreneur?
Vartan: Everybody in my family is an entrepreneur.
It’s hard work, to be sure, but it also
requires a state of mind that says, “I can create my own opportunity by using my skills along with the opportunity the country provides”. Of course, I love dancing and I also love teaching so a dance studio was a natural business for me. I love making a difference in people’s lives through dance. I love seeing a person go from uncertainty to confidence on the dance floor, usually in less than a month. The smile and enjoyment I see on my student’s faces is a big reward of my business.
EF: What kind of people come to learn to dance at
the studio?
Vartan: We have students from four years of age
to ninety-one years of age. They come to dance for all kinds of reasons – they love music and movement, they want to exercise, meet people, and most of all, have fun! Right now we’re running a special that offers unlimited classes in the first month for onlyfive dollars. And we have a summer dance camp for children ages six to fourteen that will start in mid July. We want everyone to get thechance to dance.
EF: How do you keep the studio from being
intimidating for beginners?
Vartan: We have a specific program for anyone
who is a “beginner” and just starting out their journey with us. It is a low impact, high energy program that allows one on-one attention. We have a group of wonderful professional dancers who excel at helping students learn the basics of dance. It’s like being on “Dancing With The Stars”® but in your own home town!
EF: Where do you see the VZ Dance studio in five
years?
Vartan: We strive to provide the ultimate dance
experience in Las Vegas through top instruction and competitive prices. This month we have introduced another dimension to the VZ dance studio experience with our VZ Café. This offers our students and visitors a comfortable place to meet before and after classes and enjoy a healthy snack or beverage. It’s really a unique concept and I know people are going to love it!
I want to help bring a stronger sense of community for residents of Las Vegas. I think a dance studio/café is just the way to do that. I hope that five years from now, everyone in Las Vegas will know about VZ Dance Studios and have taken at least one class from us! If you want to help Vartan Zakhariants achieve this goal, contact VZ Dance Studios at 702.685.VZVZ
35
MS. EF
Danijela Crevar
EF: Danijela you have a beautiful accent! Where are you from originally? Danijela: I was born and raised in Yugoslavia but I moved to Vancouver Canada in 1998 – so maybe you’re hearing my Canadian accent! LOL! I’ve been in Las Vegas now for 7 years and this is home to me now. EF: When did you first become interested in fitness? Danijela: I actually started with Karate school when I was only 7. Looking back, I realize it was a great sport for learning discipline. When I was 14, I was introduced to weight training and body fitness and things really took off for me then. I totally loved the feeling I was getting in the gym and I decided that being fit would be part of my life, forever. EF: What’s the best part of being fit? Danijela: Oh that’s easy. For me, I love using weights and weight training to shape my body any way I want. It’s really true that being physically and mentally fit is very empowering and when your mind and body are in balance, you feel like you are in control and can do anything! It truly fulfills me inside and out to be physically fit. EF: What has been your biggest fitness challenge? Danijela: Like I said, I really enjoy working out and getting my body ready. But when I was preparing for fitness competitions, they alsoinvolved dieting to be what they call “stage ready”. That would take anywhere from ten to twelve weeks and meant a strict diet. I had to eat really, really well, nutritiously, but not very much. I had to constantly be aware of portion sizes and calorie intake. EF: So, were there things you just couldn’t resist? Danijela: (Laughs) Yes, I do love chocolates! Like a lot of women, I don’t think I can live without eating chocolate! But fortunately, I found a particular chocolate that I can eat without feeling guilty. It’s called Mikado Rice Chocolate and it’s delicious! Sometimes I eat 200-300 grams at once. EF: What is your diet like now? Danijela: I don’t compete anymore but I am very conscious of what I eat. I tried to cook healthy and eat healthy. I know what’s good for my body and I make good choices. I typically eat 5-6 small meals a day and that keeps me feeling good. I don’t eat much red meat; mostly chicken and turkey and 37
39
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fish and fresh vegetables and fruits, of course. One day a week, I allow myself anything I want. But I find even on those days, I eat mostly food that is good for. I don’t eat fast food at all.
EF: And how about your workout routine? Danijela: I have so much experience with weight training that now I operate on the “instinct principle”. What that means is that I follow a workout that corresponds with how I feel that day and what my body is telling me. For example, if I feel more energetic, I will do more reps and sets and also do more exercise, in general. And if I’m not feeling 100% when I get to the gym, I’ll listen to my body and do less. So typically, my training routine always includes weight- training exercises. I prefer to use free weights rather than the machines because it forces me to be steady and in control. Of course, I always do cardio, too, and I like rope jumping and sprints on the treadmill. EF: Any tips for Element Fitness readers on how to stick to a workout routine? Danijela: The very first thing is to start slowly and learn to enjoy your workout. If you do something you like, that will help. And make fitness part of your regular routine, like brushing your teeth! My other tips are: 1) Create simple goals that are realistic. 2) Find a fun and productive workout program and most importantly, 3.) Stay motivated by visualizing yourself healthy, fit, strong and more energetic. EF: What might people be surprised to know about you? Danijela: I don’t drink alcohol at all and never have. But interestingly, I meet more and more people who don’t drink alcohol, either. Maybe it’s because they are health conscious or maybe they don’t want the extra calories that alcohol adds to your daily diet!
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EF: What do you like best about living in Las Vegas? Danijela: I love it here! I think Las Vegas is an absolutely amazing city. I appreciate everything I have been able to do here and I am so thankful every day to call Las Vegas – and especially the United State – my home. This country has been so good to me and I have been able to take my skills and work as a fitness model and spokesperson at many events and shows. And I know you’ll want to know what I don’t like about living here and the answer is simple – Nothing!
702-878-POLE (7653) www.PoleFitnessStudio.com 4265 S. Arville #A Las Vegas
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a ain er tre t p n Su Thea ou M g h n i nc r a p R S
Tickets available online at unlv.tickets.com or through our new print at home option at ShowTix4u. com. Tickets may be purchased in person for $12 each at UNLV Performing Arts Box Office or Prestige Travel’s Summerlin location, 7550 W. Lake Mead Blvd.
Crazy for You
Oliver!
Show Starts at 8 p.m. June 13-30 (Wednesday-Saturday)
Show Starts at 8 p.m. July 11-28 (Wednesday-Saturday)
PS Productions
British National Theatre of America
THE NEW GERSHWIN MUSICAL
Music and Lyrics by GEORGE GERSHWIN and IRA GERSHWIN Book by KEN LUDWIG Co-Conception by KEN LUDWIG and MIKE OCKRENT Inspired by Material by GUY BOLTON and JOHN MCGOWAN
Music, Lyrics and Book by LIONEL BART Licensed by Arrangement with Oliver Productions, Ltd. And Oliver Promotions, Ltd.
Originally produced on Broadway by ROGER HORCHOW and ELIZABETH WILLIAMS
LEADER OF THE PACK: The Ellie Greenwich Musical
Joseph and the Amazing Technicolor® Dreamcoat
Show Starts at 7 p.m. September 6-22 (Thursday-Saturday)
Show Starts at 8 p.m. August 8-25 (Wednesday-Saturday) Lyrics by TIM RICE Music by ANDREW LLOYD WEBBER TM 1991 The Really Useful Group Limited Technicolor is the registered trademark of Technicolor group of companies
Neon Jungle Productions
Book by ANNE BEATTS Music & Lyrics by ELLIE GREENWICH & FRIENDS Based on the original play by MELANIE MINTZ Additional Material by JACK HEIFNER
For more information, call 702.594.PLAY • www.supersummertheatre.org 41
My house is Worth ½ of
What i paid... What should
Tara Newberry Tara believes in the rule of law, and has dedicated her professional life to helping others. As a police officer she investigated crimes, pursued criminals and sought to improve the quality of life for the community.
i do?
FITNESS M A
INE
ELE
T EN
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Now as a Managing Partner with Connaghan Newberry Law Firm, her passion and conviction has not changed, as she continues to help others through legal crisis. When she is not at work, or volunteering, she enjoys spending time with her family and her two children.
elcome to Legal Fitness, a column about how to make your life legally fit. This issue, we are discussing the most common question heard around the valley, “What should I do with my house?” Late night television and the internet are riddled with advertisements promising to modify your home loan, stop a foreclosure or short sale. What the ads fail to mention is that there are consequences to each of the options. “One size fits all” marketing is alluring to consumers and captures your attention because the seller is punching the right emotional buttons. Variables such as income, assets, type of loan, amount of total debt, identity of the lender, etc., drastically change the best course to follow. How do you know what’s best? When you get legally fit and make an informed decision.
So here are my Top 5 Options to make you legally fit when it comes to your underwater home: If the lender “cancels” or “forgives” the Re-Finance Stop laughing; it is actually possible to get refinanced on a home that is upside down. In years past, you could not refinance if your loan to value ratio was greater than 125%. Recently the limitation on loan-tovalue was lifted for the Home Affordable Finance Program or “HARP” www. makinghomeaffordable.gov While the program does not lower your principal balance, the interest that is saved could make it more manageable to afford the home or make the pain of paying off the loan more tolerable. If you are current on payments and looking to lower your interest rate, contact your current servicer or a licensed loan officer to see if you qualify for “HARP.” There is a similar program for FHA loans.
Loan Modification I heard the groan, but loan modifications can be obtained and can be beneficial in certain circumstances. The key to getting a loan modification is persistence and patience. You must repeatedly submit documents and call regularly to get help. To learn more about the Home Affordable Modification Program “HAMP” go to www.makinghomeaffordable.gov or Call 888-995-HOPE (4673) for free assistance from a certified HUD Counselor. Keep in mind, principal reduction rarely occurs and when it does it almost never reduces the loan to the current fair market value of the property. If you are not willing to keep the home without principal reduction, then you should consider skipping this step and going straight to #3. Unfortunately, if you are making “temporary plan” payments or “forbearance” payments, the servicer will still report you as delinquent, which has a negative effect on your credit. If you are choosing loan modification because you think it will protect your credit score, think again.
Bankruptcy Yes the dreadful “B” word. Cue the dramatic music. While most readers will gasp and think something like “I would never qualify for bankruptcy, I make “$XXX, XXX” per year, or “I can’t file; I don’t have any credit card debt.” , the reality is, in certain situations, bankruptcy is the best option to eliminate underwater real estate.
Bankruptcy is complex, and greatly misunderstood by the vast population (non-bankruptcy attorneys included). The horrid tales of losing everything but the shirt on your back is simply not true. There are even chapters of bankruptcy that allow you to keep all property so long as you repay some of your debt. There are many celebrities and well known corporate executives that have utilized bankruptcy to reorganize or rid themselves of debt and poor investments. If you bought a home in Nevada between 2003 and 2008, it may be worth a consult with a bankruptcy attorney to see if bankruptcy is your best option. Be careful though, as I often say “If you go to a shoe store, chances are you’ll leave with a pair of shoes.” Make sure you get advice from a bankruptcy attorney who practices in other areas as well so that you aren’t sold a pair of shoes when all you really needed were socks (or a short sale).
Short Sale A short sale or short payoff occurs when a lender agrees to accept less than the outstanding loan amount in exchange for a release on the lien to the property. Even if there is more than one lien on the property, a short sale may be possible if both lenders agree. Short sale may be best in situations where: home value, health issues, adjustable rate loans, divorce, overextended borrower, job loss or transfer, have made keeping the home undesirable. Short sales are more complicated and time consuming than an average real estate sale, making it important to retain an experienced real estate agent and an attorney to oversee the transaction.
deficiency balance, there could be tax consequences, so it is also important to add a CPA or qualified tax professional to your team. It is important to know that a short sale will also damage your credit. However, it appears to be less damaging than other options.
Get Qualified Professional Help Advice for homeowners should be heavily dictated by the totality of the financial picture. An attorney, realtor, CPA or other professional should ask you for a lot of information before giving any advice, and limit their advice to their area of competency. Think of it in a medical context: if you find a strange lump and a doctor only asks you for: Age, Gender, Occupation, and then makes a diagnosis and prescribes medicine, you would think that doctor was nuts. You would expect to have a thorough exam and perhaps a referral to another professional for specialized advice or testing. The same should hold true for anyone assisting you with your upside down home. There are attorneys, real estate agents and other alleged experts who do not conduct a thorough examination before rendering advice, and often ignore the emotional capacity of a client to follow the rendered advice. For many, a home is not a financial investment or part of their retirement plan, but rather it is the focal point of family. All of the variables must be considered, but all too often it seems the advice is tailored to the financial motivation of the professional giving it. Most Element Fitness readers are focused on physical fitness, but do yourself a favor, learn about the options above, get referrals, get a second opinion and get legally fit. The largest investment most of us make is in our home, when you are legally fit to make an informed decision, you will KNOW what to do with your upside down home.
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Take Your Dr. Darian Parker
has over 12 years of academic preparation and working experience in the fitness, health and wellness industry. Dr. Parker earned his Bachelor’s and Master’s Degrees in Kinesiology from James Madison University. He earned his Doctorate from UNLV. Dr. Parker has taught in both the university and career college systems. Currently, he works for WTS International, a global leaders in spa, fitness and recreation management. He serves as the General Manager for Club Ridges and is a Corporate Fitness Executive for WTS as well. He also runs a fitness networking organization, Connect to Fitness in Las Vegas.
WorkouT WiTh You
“Summertime Summertime, Sum Sum Summertime.”
remember that hook to that song always when I think of summertime. Summer time is a rite of passage. It is a tradition of being free and taking some time for yourself to enjoy different aspects of your life. Kids are out of school, the weather is warm and there is a sense of newness and relaxation in the air. Summer also brings with it a very large travel season. People everywhere plan their vacations months ahead for the summer season to visit places they know very well and places they don’t know very well. We as a society are always planning for vacation and what we are going to do on vacation. However, when you ask someone if they plan on working out during their vacation many times the answer is an emphatic, NO! Why is it that we plan so diligently for our vacation fun time, but we plan so poorly to be active with our workouts during our vacation time? Well, you might say the answer is simple. People want to be able to throw caution to the wind and enjoy their time with vast arrays of food, beverages and fun! Exercise is the last thing on people’s minds when they go on vacation. However, I would challenge you to change that way of thinking. Having a healthier mindset as you travel during the summertime will ultimately allow you to be more movement oriented during vacations which will keep you more alert both mentally and physically. As a fitness professional, many of my clients vacation throughout the year, and not just summertime. So, my job is helping my clients create ways to stay active during their vacation time to continue to progress towards their health and wellness goals. The easiest way to do this is to start with the origin point of their vacation, which is usually the airport. I highly recommend the site, www. airportgyms.com. This site allows you to find gyms in the US or Canada that are located either in airports or very close to airports. Why not get to the airport a little earlier and get a great workout in before you board the plane to your vacation destination. You will be more energized yet relaxed for your trip.
Regardless of where you go, there are endless possibilities for taking your workout with you...
Another easy way to create activity on your vacation is to build in that activity in advance. I am an avid cruiser and the cruise ships do a great job of promoting physical activity by offering group exercise classes, personal training and gyms outfitted with most of what people enjoy using for workout purposes. Cruises also have excellent excursions where you can build in physical activity while you’re having fun. You can do a guided walking tour, hike through the jungle or around a lagoon or try kayaking which is loads of fun and can be a great workout, too. You’ll be getting a workoutin exotic areas while learning about that same area. If you are doing a stationary vacation in one particular city then there is a multitude of things you can do whether it is a more metropolitan city or a more rural based city. Whenever I go to large cities I enjoy walking to see various monuments and local attractions. You learn so much more about a city and absorb the ambiance by walking rather than taking a taxi or a guided bus tour. I sometimes rent bikes in many cities which is a fun and active way to see a new city. Besides, if you’re on foot or on a bike, you can stop at that
cute little café for a cupa and sample the local specialities. In more rural areas you can easily fit in a walk to enjoy the nature and outdoor adventure scene. In this country there are many amazing national or regional parks in rural areas which lend themselves to getting out and moving. Exercise isn’t confined to a gym. . Regardless of where you go, there are endless possibilities for taking your workout with you or trying a new physical activity when you travel. The choice really is up to you. You can totally do all the things you traditionally enjoy doing during your vacation while fitting in your fitness. All it takes is carving out a small portion of your time every day to being active. While you can certainly workout in a gym on vacation and do something you are accustomed to, I would challenge you to try something new on vacation in terms of physical activity. Vacation is often a time to try and experience new things in your life so why not take that approach towards your exercise on vacation as well? So, here’s to an awesome summer of fun, family and fitness. Have your cake, but fit in some physical activity too!
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SPORT SCIENCE
MODERN
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
SWING SCHMODERN SWING f anyone is using the name Schmodern Swing School of Golf, I apologize, but only for the use of the word, not for my merciless intention. I am speaking out for the common man. The terrible truth is that there are way too many “modern swing” golf schemes err, ah, golf schools that is. Yeah right, schools indeed, popping up all across the country. The only modern thing these golf instructors have is a new way to get into your wallet. This is not just my opinion. There is other intelligent life on this planet, and it may be you! Jim McLean, one of the greatest teachers of our time, broadcast his opinion from the rooftops when he said; “Today’s designer swings…are the brain child of… the carnival barker…So brazen, they rob without a mask… enjoy your stay in noman’s land…” (And I took out the negative comments. Whoa!) How about Butch Harmon, also one of the greatest teachers of our time. He made a rare comment about Tiger’s ‘new swing’, which is, by the way, modern. He said, “… (Tiger) looks like he’s playing ‘golf-swing’, not golf. In my opinion he’s very robotic.” (That was very genteel.)
Nicklaus even said, “I think Tiger’s swing, and a lot of the swings of today, are far more violent at the ball than some of the old swings.” Jack also said, “I don’t think a lot of the swings today are as rhythmic as the old swings”. (Extremely genteel.) So, why in the Wide Wide World of Sports do golfers buy into this modern swing thing and try to make a simple swinging motion more and more complicated? Why isn’t it good enough to swing natural like the old masters of the game? They hit it straight, they hit fairways and greens, and their low numbers were posted using Playskool quality golf clubs. Jones: the Grand Slam. Nelson: 11 wins in a row and 18 for the season. Snead: 82 ‘official’ wins and shot 59 in 1959. And the list goes on and on. Could these past masters of the game survive on the tour today? Ya think? And they were hitting rubber balls with wooden clubs. What’s wrong with that old faithful natural swinging motion? Will this be The Land That Time Forgot? Answer: No! You showum Freddie and all you other swingers on tour! Whacking and hitting will never, ever, replace swinging. You are now experiencing a reality check, so buckle up and read these… “Modern Swing” Fundamentals you will forget ASAP! (Strong subliminal suggestion)
The modern golf swing keeps the torso
in line during
impact.
“During the swing the left knee must remain still, or, turn any distance up to pointing at the ball.” The idea is that the resistance in your legs creates torque in the area of the lower spine. This torque creates power like a coil. Modern? Got latitude? There aren’t any more knee positions to logically choose from! Practically every pro for the last one-hundred years and more agrees somewhere between these two points. (Yes, I am old, and I have read books made of paper.)
a real big watch and work on that right away. How can anyone find that perfect torso line? Simple. Make it square to the correct swing path of the clubface, which, I assume, should be square to the line too. That was one of our concerns in the old days of the ‘unmodern’ swing, not the angle of the torso. Then the best players had noticeably different torso angles and none were ‘in line’ at impact. Huh? That’s right! Just like the tour players today. “The modern swing focuses on rotating and lifting, rather than just lifting.” I only vaguely remember a little about rotating, and never heard of lifting as being a good thing. Please don’t tell me.
“The modern golf swing keeps the torso in line during impact.” How long does impact take? Impact has a duration of about 450 millionths of a second, so have your torso ‘in line’ for at least that long. Get
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There is not an exact definition of the
modern swing...
“Every golfer needs to know what he is doing with his arms, elbows, forearms, wrists, and hands at every moment so that he can control the movement of his shaft, clubhead and clubface throughout the swing.” Control? The golf swing last approximately two seconds. By the time you read that sentence a swing is way over. Q: How long does it take for a message to go from the brain to any body part? A: Too long to think about this tripe during the swing. You only have enough time for one conscious thought, and that is either “SWING”; or, some thought that will screw you up for sure. “The modern swing has the feet square to the target line which limits leg action.” Not to be too nit-picky here, but feet-to-target means you are aiming your clubface to the right of the target. It is a common mistake that encourages wiping the ball right, and is killer on the green. Even worse, with a square left foot, and a follow-through of any length, you will repeatedly twist the left knee as it is turning and resisting the foot position. The cure; get a knee brace at your local sporting goods store and watch golf on TV for about three months. Or, open the left toe slightly, which coincidently, really helps avoid over swinging and is the healthy approach to the issue. And this beauty: “There is not an exact definition of the modern swing because different golf instructors have different personal definitions.” Oh, oh, oh, this is my favorite modern swing fundamental! So, they’ve covered themselves hundreds of different ways. The modern swing is…(drum roll)…“Whatever”! My friends, listen to the old ones before it’s too late. Cooperate with Mother Nature. Set up properly and start ‘swinging’ the right way, with a rhythmic swinging motion, so your most natural swing will happen, as it happens in a similar way for all humanoids. Ahhh… smell the coffee. You must cooperate with gravity while you are on this planet, but you can try to fight gravity at the same time you swing a golf club. You must cooperate with the weight of mass of the clubhead in swing motion, as you create centripetal and centrifugal force, and you can constantly fight against that too. When you are trying to train yourself to swing a certain way, you are still going to be influenced by the pull of the weight of the mass. These are natural forces that influence everyone who plays golf. Your swing motion will constantly pull you toward the most anatomically correct position for you and you alone, even as you may try to make your body move according to the mental image of your imaginary swing ideal. You can fight Mother Nature, but you will only win to the degree to which you surrender. Everyone who plays long enough progressively quits fighting against themselves and begins to let the swing just happen, more and more, and they begin to become more and more natural. This is why the old way will never die. The easiest way to swing, just happens naturally.
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A decade has passed since that fateful day in September, 2001 but the Spirit of Unity lives on in Las Vegas and across our nation. Through their fund-raising efforts, the 911 Remembrance Organization exists to support those “still falling� who include citizen and police/fire/military first responders who saw America through 9/11 and continue to serve today. The poignantly painted 911 Trucks are an example of the Spirit of Unity today when they are parked at your Grand Opening, Patriotic Celebration, or Special Event. Contact us today for information about 911 Truck availability. Ron Strong 775.209.2002.
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