Vol2Issue1

TM

Volume 2 Issue 1

This Mother Can Fight!

Women in MMA Can It Go The Distance?

The Skinny on Sunscree The Rules Have Changed

Pole-Fitness

From a “Pole-Fessional”

Ms. Element Fitness Rhythm and Beauty

MMA 8 No Brazilian Jiu-Jitsu in Brazil..Odd

Keith Talarico

8

48

22

54

34

62

NUTRITION

16 Healthy Habits During a Summer of Fun Crystal Petrello

COMMENTARY

22 Beer vs. Wine – The Expert Weighs In J.D. Nutter, III

40 The Skinny on Sunscreen

sUPPLEMENTS

TRAINING

Candace Thorton Spann, M.D., F.A.A.D.

24 Beta-Alanine – For Power & Performance Jeremy Reid, M.S.Ed, CSCS, CISSN

48 Circuit Training In Your Own Pool Josephine Dalton

52 Welcome To Pole Fitness Fawnia Dietrich

28 HCG – Can You Say “Gonadotropin”?

sPORTS SCIENCE

SUCCESS STORY

32 MMA Lifestyle – Bob McCauley

MIND & BODY

MS ELEMENT FITNESS

John J. Pierce, D.O.

Carol Kahn

34 MS ELEMENT FITNESS JENNIFER RAMOS

Element Fitness

42 Jessica Rakoczy – This Mother can Fight!

M. Cassidy

Tom Woods

58 Effecting Change In People

spotlight

56 Give Up To Improve

Sandy Scamman

62 Yoga & Its Benefits for Athletes Omita Cooper

spotlight

64 Women In MMA – Can It Go The Distance?

Robert Drysdale

PULLING

PUNCHES As you read this, another scorching summer in Las Vegas is winding down and for locals, that means something entirely different than to this former Midwesterner. I spent 22 years of my adult life in the windy (and bone-chillin’ cold) city of Chicago where the last days of summer are always met with a wistful sadness. The end of summer means Old Man Winter is making his stealthy but predictable approach.

Here, we welcome a return to the glorious 80 and 90 degree temperatures coupled with 60-70 degree evenings. And if you’re an active sports and fitness enthusiast (which is probably why you picked up our magazine) the upcoming weather if PERFECT for your activity of choice.

No longer do you have to schedule a tee or tennis time for 5:30 a.m. or try to play long after the sun has disappeared. For the next few months the pool is a refreshing exercise choice. And you can power-walk, cycle, hike or run during “normal” (what’s “normal” in Las Vegas, anyway?) daylight hours.

Were you intrigued by our cover this month? I sure was! Jessica “The Ragin’” Rakoczy makes her debut as our “cover girl” (hmmm would I refer to Manny Pacquiao as a “cover boy”?) and I hope you’ll enjoy reading more about this beautiful woman who is making her way in a sport where your uppercut, not your face, is your fortune. And our hometown expert and 7-time World Jiu-Jitsu

champion, Robert Drysdale, gives us a thorough background and insight into women in the MMA sport.

As usual, our issue is also packed with interesting and useful information from local experts and includes a diversity of topics from yoga for athletes, pole dancing for the curious and golf swing help for duffers. And our regular contributors bring you up to speed on the new sunscreen rules, better ways to hydrate, how to get a great workout in the pool and a host of other burning issues. (Did I say “burning”? Sorry, that 110 mercury is playing with my mind.)

We’re glad you picked up Las Vegas Element Fitness. We’re proud to be the most talked-about free bi-monthly publication in the valley and we hope you’ll see the “local” flavor imbedded throughout. Find a nice cool place to sit and enjoy reading LVEF. Then get out there and enjoy the after-summer temperatures that make all of us glad we’re moving into the glorious autumn days ahead.

Healthy regards, Mary Cassidy Editor-in-Chief

5

STAFF

“Element Fitness™” is a registered trademark of Global Publishing

GLOBAL PURCHASING SYNDICATE, Inc. www.thegpsinc.com www.elementfitnessmagazine.com

Element Fitness™ Magazine – All rights reserved MARY E. CASSIDY Editor in Chief

mek@thegpsinc.com

ROBIN SKONE-PALMER Managing Editor robin@thegpsinc.com JOHN TOBIN Vice President of Media Sales john@thegpsinc.com

CHARLIE KEITH Director of Operations sck@thegpsinc.com William Turbay Director of Creative Arts TAURAN WATKINS Director of Graphic Design THOMAS GENSINGER Staff Photographer MARK A. ESHGHY Printing & Production

CONTRIBUTING WRITERS & SUPPORTERS Carol Kahn “The Vegas Insider” Candice Thornton Spann, M.D., F.A.A.D. Crystal Petrello, MS, RD Jeremy Reid, M.S.Ed, CSCS, CISSN, Nutrition Joe Nutter III, Beer Aficionado John J. Pierce, D.O. Josephine Dalton, “Trainer Jo,” Certified Personal Trainer Keith Talarico, mmabadass.com Omita Cooper, Om Yoga Therapy Institute Robert Drysdale, Jiu Jitsu Master/MMA Trainer Sandy Scamman, President/Owner Figure Training LLC Tom Woods, Golf Professional/Author To ADVERTISE in ELEMENT FITNESS™, please contact sales @ the gpsinc.com or CALL: 702.834.6363

GPS is the largest independent purchasing agency of its kind. Tell us what you need, when you need it, and let us do the buying while you focus on your core business.

We represent you , not the manufacturers.

APPAREL

for teams, corporate wear, uniforms, seasonal,industrial, school wear

CLOSEOUTS

for casinos, fund-raising,

special events, & player’s clubs furniture, equipment, signage, kiosks, tents, transportation, leisure

COMMERCIAL

CUSTOM DESIGN for apparel, cut and sew, custom

fabrics and dyes, hang tags

LOGISTICS

for fulfillment, warehousing, drop shipping & private labeling

MANUFACTURING of garments, made in our

USA factory or overseas

MERCHANDISE

PREMIUMS

PRINTING

PRODUCTS

for resale, e-commerce, private labeling for high roller incentive & performance improvement programs for signs, banners, displays, posters, stationery, business cards for advertising, marketing, awards, trade shows

Global Product Sourcing (GPS) is located in Las Vegas.

Visit us at www.thegpsinc.com or contact us at

877.513.8882

MMA

No 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.

Brazilian Jiu-Jitsu in Brazil..

Odd

Continued on Page 12

GET YOUR SKULL ON! CheCk out our insane seleCtion of Jewelry, Belts, Clothing, wallets and aCCessories!

NEWION 2214 s. rainBow las Vegas, nV 89103 LOCAT

tel: (702) 473-9287

“Anglo-Saxon Warrior”

Designed in colaboration with Shane Carwin for the Signature Series Line

by Nightrider Jewelry

Does anyone else find it strange that there were NO submissions at UFC 134 in Rio, the home…No no, the BIRTHPLACE of Brazilian Jiu-Jitsu? I’m sure that I’m not alone when I say I was pretty that there WOULD be at least 1 submission in Brazil, of all places, for the historic UFC 134. More than half of the fighters on the Rio card were Brazilian, and given Brazil’s contributions to the martial arts, I would have bet the house on the fact that there was going to be at least 1 limb hyper-extended, 1 jugular vein cut off, a toe bent in the wrong direction, or a neck cranked…good thing I didn’t (bet the house).

If you don’t know‌Brazil, mainly the Gracie family, is responsible for the form of Jiu-Jitsu as we know it today. Brazilian Jiu-Jitsu is an off shoot of Japanese Jujutsu, which helped bring about Judo. The man credited as the father of Judo is Jigoro Kano in Japan, and 1 of his earliest students was Mitsuyo Maeda. Maeda is the man who taught the Gracie family, in Brazil, directly. Why am I telling you this?

Brazil, in terms of martial arts, is SYNONYMOUS with submission fighting. Brazil is responsible for Luta Livre, another ground fighting/ submission intensive form of fighting. So the history is there, and I think we were ALL expecting to see a gogoplata, omoplata, or any other rarely seen submission in the home of the submission experts.

13

6 bouts on UFC 134’s card went to decision, 5 TKO’s, 1 KO, and 0 submissions. Very strange, considering going into UFC 134, the 24 combatants had 401 victories with 159 of them coming by way of submission. That’s a 39.6% of their wins coming by way of a tap out. I don’t know what all those numbers meant for our chances of seeing a submission on August 29th, but I’m sure it meant there was a GOOD chance. NO, what it really means is given the fighter’s histories on the card in Rio; at least 4 fights should have ended via submission. Well at least Dana White saved $100,000 in bonus money.

There was a 50% finish rate at UFC 134, and ALL the fights were excellent, so I’m not complaining, not at all. It’s just shocking that there were no submissions considering that EVERY SINGLE FIGHT had at least 1 (and sometimes 2) BJJ black belt. I personally picked Antonio Rodrigo Nogueira winning (yes I did) by way of submission, but a KO was just as good, and surprising. No Brazilian Jiu-Jitsu in Brazil…I guess the UFC will just have to go back sooner than later to remedy this oxymoronic turn of events. Something tells me we won’t have to wait 13 years for the UFC to return to Brazil this time.

DAWG2DAWG is the largest Wholesaler Warehouse of Tactical Products in America.

We specialize in products for • Law Enforcement • Fire • EMT • Private security agencies Visit us at www.thegpsinc.com or contact us at

909.996.3527 or

tom@thegpsinc.com

NUTRITION

Healthy 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.

Habits

Fun During a Summer of

The Electric Daisy Carnival (EDC), evening runs, and mid-summer poolside adult libations leave me thinking about hydration. Hydration in the summer is the key to post-workout rejuvenation and healing, maintaining that beautiful suntan glow, preventing a headache, and most importantly, preventing hospital time. Proper hydration is important since our bodies are more than half water. Water transports nutrients, regulates our body temperature, aids in digestion, and gets rid of waste. Those who ended up at the medic tents at EDC were, most likely, not well hydrated. Summer brings all the things we Las Vegans love about our city; heat, sun, bare bodies, alcohol, the pool, and day-long excitement. Although we drink all day long; the ice in your Rum & Coke is not going to counter-act the dehydrating effects of alcohol in your drink.

Your Body’s Needs To avoid being thirsty, drink 8-10 cups of non-alcoholic, caffeine-free fluid a day. This equals about 2 liters of fluid. For those refilling 16oz water bottles this is 5 bottles a day. Water is the quickest and cheapest way to hydrate (if you are like me and stick to good ol’ Vegas City water).

Other fluids count too. Milk, juice, and water in fruits and vegetables all contribute to your daily fluid intake. Water, however, is the only natural, calorie free way to hydrate. Keep reading for ideas about how to add flavor without artificial sweeteners and keep it low in calories.

Alcohol and Caffeine In short, they both dehydrate and when mixed together they combine their efforts. By the pool we are usually mixing alcohol with another fluid that helps hydrate. But a caffeinated soda and liquor mix is a dehydrating concoction of alcohol and caffeine. This is because alcohol and caffeine are both diuretics (Vamvankas, 1998; Heneman K, 2007), so when we mix them with another liquid, such as ice or soda water, it makes us run to the restroom and dehydrate. Combine this with the heat by the pool and you have the perfect storm of dehydration (one of the major symptoms of the hangover) (Prat, 2009).

Alcohol also breaks down in the glycogen stored by our liver and expels it in our urine. Combine these two effects (with various other metabolic reactions) and you have a hangover (Prat, 2009).

Drinking a glass/bottle of water in between each adult libation will help rid your body of the toxic byproducts of your fun in the sun. Drinking water will also help decrease the overall amount of alcohol you drink by putting a cold non-alcoholic drink in your hand for awhile. Pellegrino looks just as cool chilled as a vodka soda does.

Training in the Summer Training in the summer can seem so much more daunting because of the heat. Besides training outside of the peak hours of heat, what else can you do to increase performance? Fluids and planning are keys to your success. Dehydration can cause poor performance

including fatigue, cardiovascular stress, and increased risk of heat illness (6). Additional fluid needs to be consumed throughout the day when you’re planning to exercise. In the 3 hours prior to your workout or event, drink 2 cups of water. During your event, drink about a cup of water every 15 minutes. This will be a 16 oz. bottle of water for every 30 minutes on the treadmill. Post-event, drink to replenish any weight lost during exercise. Forgot to weigh yourself before your workout? Just keep drinking! Drink 8 ounces within thirty minutes after exercise and 16 ounces for every pound of weight lost during exercise (5).

Where do all the sports drinks come in? For exercise less than 60 minutes of moderate intensity, water is a good choice. It is when we have long (more than 60 minutes) and/ or intense (for any duration) activity that sports drinks are helpful for replenishing our bodies with electrolytes, fluids, and carbohydrates. If you don’t really need a sports drink, try to avoid the extra calories. Besides sports drinks, watery foods such as fruits and vegetables also help replace potassium lost in exercise.

Sodium losses can be replaced with vegetable juice or brothbased soups (6).

Tips Always hydrate. Keep a water bottle with you. Figure out how much water your bottle holds and divide your fluid needs by the volume. Now you know how many times you have to fill your bottle. This is your daily need to avoid thirst (1). For a non-training day, drink at least 5, 16 ounce water bottles a day (80 ounces total).

17

Whether it is from Fiji or your water is SMART, water can get boring. Some other calorie-free ways of adding flavor are adding a slice of lemon, lime, or cucumber to your water. Or try some fresh herbs such as mint or basil. I take a few mint leaves, tear them in quarters to release all the essential oils, and put them in a tea infuser. I put the leaves in a tea ball so I don’t have to fish them out later or get them stuck in my teeth. Let the leaves sit in the cold water a few minutes and remove. There are always caffeine-free teas if the water tricks don’t quite do it for you. Making your own iced tea lets you control the amount of sugar, if any, in your beverage. Get fruit flavored bags of decaffeinated tea such as peach or apple.

Take about 4 bags of tea to a pitcher of super hot water (just before boiling is best). Let the bags steep for about five minutes, depending on how strong you like your tea, and then discard the bags. Chill tea in the fridge and sip over ice.

Hydrating and tasty.

For those scoring at home, here is the recap: 1) Your body is more than half water, so drink more water!

2) Alcohol plays a part in many Las Vegan’s lives, so drink smart!

Mix in a glass of water between drinks. If you are worried about excess calories, try mixers with little-to-no sugar or caffeine such as club soda, Diet Sprite, or a little lime juice (I’m currently on a Vodka Gimlet kick, vodka and fresh lime juice).

3) When training, drink more water than you think you need. If you are bored with your water, try infusing it by adding fresh fruit or mint. If you are officially “watered-out,” try making your own flavored decaffeinated Iced Tea.

Sources: 1. www.Oregondairycouncil.org 2.

Vamvakas, S, Teschner M, Bahner U, Heidland A. 1998. Alcohol abuse: potential role in electrolyte disturbances and kidney diseases. Clin Nephrol 49: 205-213

3. Prat, G, Adan, A, Sanchez-Turet, M. 2009. Alcohol hangover: a critical review of explanatory factors.

Hum Psychopharmacol Clin Exp 24:259-267 4. Heneman, K, Zidenberg-Cherr, S. 2007. Nutrition and health info sheet: energy drinks. ANR University of California Publication 8265. (http://anrcatalog. ucdavis.edu/) 5. www.AceFitness.org 6. www.Scandpg.org

BS.indd 1

2/16/11 12:46:28 AM

NBS.indd 1

2/16/11 12:46:28 AM

IS YOUR HEAD ON STRAIGHT? STRAIGHT? IS YOUR HEAD ON • • • • • • • • • • • • •

HEADACHES HEADACHES SHOULDER PAIN SHOULDER PAIN TENDONITIS TENDONITIS HIGH BLOOD PRESSURE HIGH BLOOD PRESSURE NECK PAIN NECK PAIN LOSS OF SLEEP LOSS OF SLEEP

• • • • • • • • • • •

Dr. Autumn Monteiro KNEE PAIN Dr. Autumn Monteiro Upper Cervical Chiropractor KNEE PAIN Upper Cervical Chiropractor ATHLETIC INJURIES ATHLETIC INJURIES DIGESTIVE PROBLEMS DIGESTIVE PROBLEMS FLU SYMPOTMS FLU SYMPOTMS IMMUNE SYSTEM DEFICIENCY IMMUNE SYSTEM DEFICIENCY RESTLESSNESS RESTLESSNESS

IfIf YOU Of THESE THESE SYmpTOmS, SYmpTOmS, YOU SUffER SUffER fROm fROm ONE ONE Of YOUR mAY bE bE mISAlIGNED! mISAlIGNED! YOUR HEAD HEAD AND AND NEck NEck mAY 6090 6090SSFort FortApache Apache Rd Rd #100 #100 Las Vegas, NV 89148 www.seeonedoc.com Las Vegas, NV 89148 www.seeonedoc.com Back on Track.indd 1 Element Fitness_1_33.indd 18 Back on Track.indd 1 Element Fitness_1_33.indd 18

calltoday today call foraafREE fREE for consultation! consultation!

(702) 834-5777 834-5777 (702)

2/22/11 9:04:44 8:59:36 PM PM 2/22/11 2/22/11 9:04:44 8:59:36 PM PM 2/22/11

21

NUTRITION

Joe D. Nutter III

is a self-described “Beerologist” who is on a perennial search for the perfect beer. Along the way, he is distracted by conversations and challenges involving his other favorite beverage, wine.

You have no doubt heard that a glass of red wine a day is good for you. What very few people know is that dark beer has a similar amount of anti-oxidants and flavonoids as red wine, yet beer takes the lead when it comes to nutrients (the main topic of the last issue). Add hops to the equation and you have further health benefits missing from your daily glass of wine. Another point in beer’s favor - no sulfites, to which many people are allergic.

When it comes to food pairing, beer again has the edge with broader flavor profiles. Wine can only flirt with the taste of some of the Belgian fruit beers (not to mention the tartness), nor would you want your wine to approach the sour ales with which there is a growing fascination. Then you must consider Imperial India Pale Ales and the extreme grapefruity bitterness. You wouldn’t want a wine with 100+IBU’s (International Bitter Units)!

beer vs win beer vs wine

beer vs wine beer vs wine

ER VS WINE

But are they really opponents?

Well, in a way I suppose they are.

For as long as wine and beer have been around - some 9,000 years - wine has been considered more a part of upperclass society than beer. Part of that reason surely must be that some of the best wines are financially out of the range of many people. On the other hand, the best beers in the world are often less than $10.00 dollars for a 22oz. bottle.

BEER VS WINE

beer vs wine

BEER VS WINE

BEER VS WINE

An Imperial Stout often has stark coffee flavors and sometimes actually has coffee beans thrown in for good measure! On top of all that, for the past decade or more brewers have been experimenting with barrel aging their ales using old whisky barrels and, yes, even wine barrels which impart many of the flavors wine lovers seek, such as oak and vanilla as well as the whisky or wine that those barrels originally stored. Throw in the fact that many strong ales surpass the alcohol content of wine and you have a formidable opponent!

BEER VS WINE

opponents?

beer vs wine

BEER VS WINE

BEER VS WINE BEER VS WINE beer vs wine beer vs wine BEER VS WI But are they really BEER VS BEER VS WINE beer vs wine beer vs winebeer vs wine BEER VS WINE beer vs wine

Ultimately, I think we can see that the world greatly benefits from both of these libations. Any top chef in the world could easily pair beer or wine with your meal to compliment the flavor profile.

Basically, it comes down to the mood you’re in on any given day. If it has been a hot day or you want carbonation to scrub the palate, you might prefer a chilled ale or lager to accompany your dish. And wine of course has been the go-to libation for centuries when it comes to dinner. There has actually been much debating in the world of gastronomy as to which drink pairs best with your food. One example: Dogfish Head brewery founder Sam Calagione and wine educator Marnie Old held a beer vs wine challenge to see who could come up with the superior food pairing to a variety of dishes.

Maybe it would surprise some of you to learn that both agreed in the end that beer took a slight lead.

So I would say to you wine lovers out there, experiment a bit. There is a whole world of flavor for you to discover that wasn’t available to most of us even a decade ago. Having said that, it is nice to have the option, whether you want a cold beer or a glass of wine, either choice contributes to a healthy lifestyle. So, who wins when you consider beer or wine? You do!

23

SUPPLEMENTS

Beta-Alanine Jeremy Reid, M.S.Ed, CSCS, CISSN Jeremy holds a Master’s degree of Science Education in Exercise Physiology.

He is a Certified Strength and Conditioning Specialist as well as a Certified Sports Nutritionist. Jeremy works as a personal trainer and also designs and implements strength training and conditioning programs for athletes. Jeremy is a purple belt in Brazilian Jiu-Jitsu.

Let me introduce you to Beta-alanine, a relatively new and little-known supplement.

You might not have heard about it, but its popularity has been growing swiftly and with good reason. There is more and more scientific research demonstrating its effectiveness, which means you should make it a staple in your supplement regimen.

Beta-alanine supplementation helps increase muscle carnosine levels which allows you to work harder and not tire as quickly. The best part is that because of the way it works, it is beneficial to all types of athletes and fitness enthusiasts. It benefits endurance and power athletes, weightlifters and cardio fiends.

Okay, bear with me for a quick science lesson. Beta-alanine works due to its relationship with carnosine, the body’s fatigue fighter. Carnosine is a buffering substance responsible for clearing excess hydrogen ions in skeletal muscle; You may already know that fatigue occurs as a result of a buildup of lactic acid or hydrogen ions during exercise from repetitive muscle contractions. As hydrogen ions build up in your muscles during exercise, the interference also increases, leading to slower and weaker muscle contractions (fatigue). The greater your ability to buffer these hydrogen ions, the longer it will take for this buildup to occur so the sooner you can recover. You can go longer and harder before tiring and you can recover faster, so you are able to lift heavier weight, run longer and faster, or do more sets and reps.

“Wow sounds great but where does beta-alanine fit into this?” you’re saying. Simply, the amount of carnosine your body can produce relies directly on amount of beta-alanine available. Therefore, an increase in betaalanine leads to an increase in carnosine and your buffering capacity.

So, how do we increase the availability of beta-alanine?

Easy; we can ingest it orally. In fact, research has shown oral beta-alanine is the best way to increase muscle carnosine. A study by Harris et al. (1)(2) showed that taking 4-6 grams of oral beta-alanine increased muscle carnosine synthesis by 64%. That is a substantial amount.

What’s more impressive is that Harris and colleagues also showed oral beta-alanine supplementation is as effective as muscle carnosine infusion -- injecting carnosine directly into the muscle.(3) A similar study by Hill et al. showed a 58% increases in muscle carnosine after taking 4 to 6.4 grams of beta-alanine daily for 4 weeks.

Okay, so we know it increases muscle carnosine levels, but what about performance? The same study by Dr. Hill and colleagues showed a 16% increase in total work capacity on the cycle ergometer.(5) Creatine has long been the “go to” supplement for increasing power and performance; however a recent study by Stout et al. showed beta-alanine increased work capacity at fatigue threshold 29% while creatine only increased it by 11%.

So beta-alanine may be the new “go to” supplement for performance. But wait, there’s more! Since beta-alanine works by directly increasing muscle buffering capacity, it aids everyone, not just weight lifters and bodybuilders. It helps endurance athletes and cardio maniacs alike, and it benefits women as well as men.

Stout et al. also conducted a study with women subjects measuring ventilator threshold.(9) Ventilatory threshold is a measure of endurance performance and cardiopulmonary function. Once you’ve reached your ventilatory threshold, your ability to maintain an aerobic workout rapidly declines. You enter anaerobic training which, for an endurance athlete, means the end of a workout. Clearly, if you can increase this threshold, you have immediately become a better endurance competitor or your cardio workouts just became a lot more productive. So what were the results? Women increased ventilator threshold by an average of 14%. Keep in mind this was not a training study. This means these results were solely the result of beta-alanine supplementation.

So now that you’re on board, how much should you take? Research has shown improvements with as little as 2-3g of beta-alanine, and optimum results are seen with dosages of 4-6g per day.

Sources 1. Harris et al. Carnosine and taurine contents in individual fibers in human vastus lateralis muscle. J. Sports Science. 16:639-643, 1998.

2. Harris et al. Muscle buffering capacity and dipeptide content in the thoroughbred horse, greyhound dog and man. Comparative Biochem physiol. 97A:249-251, 1990.

3. Harris et al. The absorption of orally supplied beta-alanine and its effect on muscle carnosine synthesis in human vastus lateralis. Amino Acids.

2006 May;30(3):279-89. Epub 2006 Mar 24.

4. Harris et al. Effect of 14 and 28 days beta-alanine supplementation on isometric endurance of the knee extensors. Presented at the 2006 ISSN national conference.

5. Hill et al. Influence of beta-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity. Amino Acids. 2006 Jul 28; [Epub ahead of print] 6. Kendrick et al. The effect of beta-alanine supplementation on muscle carnosine synthesis during a 10 week program of strength training.

Presented at the 2006 ISSN national conference.

If you’re not on your way to the store right now to pick 7. Kim et al. The effect of a supplement containing beta-alanine on up some beta-alanine, you should be! Beta-alanine muscle carnosine synthesis and exercise capacity, during 12 week supplements have been proven effective in numerous combined endurance and weight training. studies, and the pile of research is growing daily. It can benefit men and women, old and young, as well as every 8. Stout et al. The effects of creatine and beta-alanine on physical working type of athlete and fitness enthusiast. If you do anything capacity at neuromuscular fatigue threshold. J. Strength and Cond. Res. that requires performance or you if you simply want better 20(4):928-931, 2006. workouts, pick up some beta-alanine and start reaping the 9. Stout et al. Effects of beta-alanine supplementation on the onset of benefits of increased “fatigue fighting” today. neuromuscular fatigue and ventilatory threshold in women. Amino Acids. 2006 Nov 30; [Epub ahead of print] 25

Buying Power Las Vegas Element Fitness Magazine (LVEF) will KNOCK YOU OUT! LVEF magazine has a targeted demographic and distribution model that mirrors that of Las Vegas’ own Ultimate Fighting Championship (UFC®) organization.

Our signature covers use eye-popping photography or original art and a 100# gloss paper that makes every issue a coffee table fixture.

READER DEmogRAphics BASED ON AVERAGING HEALTH / FITNESS / SPA / MMA CLUB MEMEBERSHIP DATA: – Male:

51%

– Married:

59% 0

We look forward to seeing you in the next issue of LVEF.

100

YEARLY HOUSEHOLD INCOME (USD): – $21 – $35,000 :

19%

– $36 – $50,000:

27%

– $51 – $100,000 + :

54% 0

60

OUR READER’S AGES: – 18 – 34 years of age:

28%

– 35 – 54 years of age:

44%

– 55 + years of age:

28% 0

LVEF is the only fitness magazine distributed to to over 350 locations throughout the valley; and proudly listed in the last pages unlike any other publication.

Advertisers in LVEF increase their audience appeal by tailoring their advertisement to the healthy-living and fitness enthusiast. Our talented graphic artists can produce or modify an ad for your company to give it that extra PUNCH!

49%

– Female:

LVEF readers retain each carefully crafted issue for the latest nutrition and exercise articles, written by top Las Vegas authorities, giving your advertising dollar maximum longevity.

50

Follow us on Twitter Follow us on Facebook

@LVEF

LasVegasElementFitness

Las Vegas Element Fitness is printed and distributed to over 350 locations valley-wide, targeting affluent residents and visitors with the highest disposable income and spending power in the market.

MMA Gyms (40%) EF magazine is distributed to every prominent mixed martial arts facility, training center, and MMA retailer in the valley.

Targeted Retailers, Restaurants, and Spas (30%) EF magazine targets readers that frequent the finest establishments, restaurants, spas, health clubs and salons.

Doctor’s Offices, Fitness Clinics and Weight Loss Centers (20%) EF Magazine reaches readers in doctor’s offices and clinics valley-wide where EF Magazine is read again and again in each location.

Private Jets, Limos, Medical Spas and Hotel Strip Spas (10%) valley-wide.

TargeTs ▲

MMA GYMS, HEALTH & FITNESS CLUBS, AND TRAINING FACILITIES: 40%

▲

RETAILERS, RESTAURANTS, NIGHTCLUBS, OTHER MERCHANTS:

30%

▲

DOCTORS OFFICES, MEDICAL CLINICS, AND WEIGHT LOSS 20% CENTERS:

▲

PRIvATE JETS, LIMOS, MEDICAL SPAS AND HOTEL STRIP SPAS:

10%

For information regarding Advertising in Element Fitness magazine please call 702-834-6363 or contact Sales@thegpsinc.com 27

SUPPLEMENTS

Can You say

“Gonadtropin?”

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.

(HCG)

Why is it so hard to stay thin? We often are made to feel as though a weight issue reflects some sloppiness or ‘failure of willpower’ on our part. Nothing could be further from the truth. Knowledge is power.

Understanding the issue is half the battle in letting ourselves off the hook and empowering us to take effective action.

Clearly no one has THE answer.

Drugs, surgery, liposuction and a myriad of meal plan programs and still, you are not able to effectively find a solution to losing weight.

Ten pounds or a hundred pounds, it matters not. How do you weed through all these options which promise effective weight loss that you can KEEP off? What can you do for yourself to bring clarity to what the problem is and to decide exactly how best to address the situation for you?

Human Chorionic Gonadotropin (HCG) is a hormone that is present in all of us, women and men, throughout our lifetimes in low – but detectable – levels. This fact comes as a surprise to many…even many physicians. One of the benefits of this natural and everpresent hormone is that it assists with weight loss.

HCG (Human Chorionic Gonadotropin) is a peptide hormone produced in largest amounts during pregnancy by the placenta and mother. HCG performs several important functions. It maintains progesterone production, and it is also speculated that this hormone affects immune tolerance which is critical for pregnancy.

In medicine, we use HCG in infertility with IVF cycles to stimulate the mother to make multiple follicles or eggs for harvesting. We also use it in men for infertility and testosterone supplementation protocols as it stimulates the testicles to improve semen analyses and make more testosterone.

How does HCG work for weight loss? Well that is the $64,000 question for sure! It is clear that HCG works to decrease hunger and this is likely due to increasing the levels or the effectiveness of the satiety hormone, leptin, which would help control hunger while on calorie restriction. It also acts to facilitate lipolysis, or the freeing up of free fatty acids from fat stores, which effects weight loss. At the same time, it helps to maintain lean muscle mass while on a very low caloric intake diet.

Most importantly, HCG appears to allow the hypothalamus to re-set or re-calculate our weight ‘setpoint’ in such a way that we can return to regular calorie intake and NOT regain the weight. This is, by far, the MOST remarkable clinical feature of HCG and speaks most loudly to the significant impact HCG has on the central nervous system.

Fifty years ago, a British doctor with a clinic in Rome, Albert Theodore William (A.T.W.) Simeons, M.D.,

discovered that administration of small amounts of intramuscularly injected HCG coupled with a very low calorie diet over six-week cycles facilitated remarkable rapid and well tolerated weight loss and body re-contouring.

Dr. Simeons reported on his findings for the medical community in the early 1950s.

It is important for patients to understand that the use of HCG for effective weight loss MUST be in concert with a structured program of dietary caloric restriction with very specific food choices, appropriate nutritional support and copious water intake. One does not just use the injections and expect weight to magically fall off.

HCGt is a bio-identical hormone and not a foreign chemical as most pharmaceuticals are. Mom and baby produce in excess of 1,000,000 IU per day during pregnancy. There are no reports of any adverse effects on the mother or on fetal development. The small amount we use for weight loss has absolutely NO side effects.

29

.HCG is

..

extremely

safe and non-toxic...

There is no medical literature indicating toxicity with use at these levels. It is our finding that many patients on HCG for weight loss experience unexpected positive side effects including: improvement in mood, relief of chronic joint pain and remission of certain fibromyalgia symptoms.

It is important to note that HCG is approved for use to treat infertility in women and for conditions of low testosterone and infertility in men in MUCH higher doses than those used for a weight loss program.

In these settings HCG is not associated with any known long-term medical consequences. This is reassuring.

HCG use for weight loss MUST be administered by a competent, trained physician. Using HCG in this fashion currently represents an ‘off-label’ use of the hormone and, as such, demands strict medical supervision in ALL circumstances. If you are not seeing a licensed physician or not getting your HCG from a licensed pharmacy, you may be getting a placebo.

There are many products claiming to be real HCG that allow for sublingual administration. HCG must be injected into the body as the molecular size of HCG is too big to be absorbed in a sublingual fashion. Also, HCG is a prescription only drug; it cannot be obtained over the counter (OTC). If you obtain it OTC, you are not getting real HCG. People are getting weight loss from these other products and therefore feel that they are legitimate and effective. However, by not using the legitimate form of injectable HCG that are also not getting the benefits mentioned above, like maintenance of lean muscle mass, resetting of the hypothalamic set point for satiety and weight maintenance.

Is HCG safe? Although The FDA has not approved HCG Therapy to lose weight, HCG is extremely safe and non-toxic particularly when compared with other medical approaches for weight loss.

• • • • • • •

Bio-Identical Hormone Replacement Post Cycle Therapy Medical Weight Loss Vitamins & Supplements Botox & Dermal Fillers Improve Stamina Better Sex Drive

6020 S. Rainbow Blvd Suite C Las Vegas, NV 89118

702. 838.1994 AgelessForever.net

31

Success

“This is the last time you will see these gloves and these shorts in this octagon I’m retiring tonight. This is it for me –it’s time for me to do something else.”

Bob McCauley MMA LIFESTYLE

- Randy Couture

call home! They are the perfect hosts to visitors from around the world who come to shop in their store.

“We get repeat customers all the time. It’s about half tourists and half locals,” says Bob. “They usually come in here looking for a specific item.”

MMA Lifestyles has over 20 brands of clothing including Tap Out, Affliction, UFC, Sinful, Cage Hero and Extreme Couture, as well as six different brands of fight gear. Bob’s eyes light up when he rattles off a list of fighters who come in to get their equipment and credits the success of his store to Dana White, President of the UFC. “If it wasn’t for Dana White, who I think is a genius, I wouldn’t be in business!” says Bob. “I told Dana that if it wasn’t for him, my store wouldn’t exist!”

by Carol Kahn Two years ago, Bob McCauley said almost the same thing. He wasn’t a fighter in the ring, but he was a fighter nonetheless! After several bouts of working in an industry he was getting tired of, Bob felt it was time for him to do something else and moved his family from the Midwest to Las Vegas Decisions needed to be made once the family arrived and the economy took a downturn. Finding work was difficult, and it wasn’t until his son, David, suggested opening an MMA retail store that Bob decided to do some research. “I thought Las Vegas would have been saturated with MMA merchandise, but to my surprise, it wasn’t,” says Bob, “so I began to search for the perfect location.” A little over a year ago, Bob McCauley and his family -- opened MMA Lifestyles – the House for Fans and Fighters.

MMA Lifestyles, located on Las Vegas Blvd. just past Warm Springs Road, is more than the “house for fans and fighters,” it’s a place the McCauley’s could

Autographed photos and letters adorn the walls of the store, and with each there’s a story. The McCauleys proudly tell you about everyone they met, and how much they love the sport. “The MMA community is a tight knit community. We support one another, whether we are selling tickets to their event, or they send their fighters to our store to buy their equipment, we help each other as best as we can!”

Opening MMA Lifestyles has also inspired Bob McCauley. After visiting several gyms, promoting his store, he decided it was time to get himself back into the gym. “It’s been more than 20 years since I’ve been working out. I used to be a Brown Belt in Shotokan, so it’s a great feeling being back in the gym,” says Bob. While Bob and Ghadir have their finger on the pulse of their business it’s David who keeps them in check.

“I keep an eye on my dad, to see what brands he’s getting, and making sure he gets the good ones.”

After a year in training and the constant upswing of learning the retail business and the buying cycles, what is next for the McCauleys? “The next step for us is to open up a franchise and expand into Canada,” says Bob proudly. “Why stop here?” It’s back in the ring for “One more round!”

33

MS. EF

Ms. Element Fitness: Jennifer Ramos

EF: What’s your background, Jennifer?

Jennifer: I’m a professional dancer. I’m a Midwestern girl, born in Ann Arbor Michigan, and later moved to Mankato Minnesota. I attended high school in Mankato and was accepted into a national and international touring jazz company called Gus Giordano Jazz Dance Chicago.

I’ve been a competitive athlete all my life, including track, diving and gymnastics. I was the United States Gymnastics Federation state floor and vault champion in Minnesota, but my coaches felt I needed to start dance class to creatively help my floor routine. I was l6 years old when I received my five year dance award. I was standing there with a bunch of seven year olds who were also getting their five year award. Okay, so I got started dancing a little late!

EF: Where have you performed in Las Vegas?

Jennifer: You’ve probably seen me in many productions here! I’m also a model so I work at conventions and events of all kinds. My first show here was called X-treme Scene at the Union Plaza and currently you can catch me in the VJ INVASION 80’s show on Fremont 1st Street stage. In-between those two shows I was the lead in “Striptease – the Show” at the Sahara right up to when it closed.

That’s the life of a dancer – always working towards the next gig.

35

EF: What’s the most difficult thing about

performing in the INVASION 80s show?

Jennifer: Well, for starters, the show takes place on a small elevated stage outside and there are six of us dancing; it’s a tight fit. We perform three or four 50-minute shows back to back in 100+ degree weather six nights a week. So if you’re going to ask me about how I work out in your next question, there’s part of your answer right there!

EF: I’ll say! Okay, so when you’re not

“sweating to the oldies” on

Fremont Street, how do you stay in

such amazing shape?

Jennifer: Well I won’t lie. It’s work and I’m pretty strict. I take either the animal pack “cuts” or Lipo 6 daily.

I can’t remember the last time I had pizza or a fast food cheeseburger or anything that tastes that good! But I know when I eat healthy, I feel better.

For breakfast I usually have egg whites with some veggies, oatmeal or wheat toast, low- sugar OJ, coffee with a fat-free creamer and no-cal sweetener. Lunch is usually a Luna bar and apple, almonds, rice cakes, or watermelon to munch on, or sometimes I’ll have a protein shake. Dinner is simple: fish/chicken, potato, brown rice or yams, and salad or veggies.

EF: Do you snack?

Jennifer: I sure do. I’m always starving after work! I find that a cup of vanilla fat-free yogurt with grapes and with some trail mix rolled into it is a hungerkilling but healthy snack

EF: Seriously, do you do have an

additional workout besides the one

you get dancing?

Jennifer: Yes, I do 30-40 minutes of cardio and sit-ups, pull-ups or lunges at the gym five days a week or swap out two or three days a week for a 6 a.m.

Boot Camp. (Believe me, it’s the real deal!) I also stretch EVERYDAY and practice my pole routine a few days a week which is lifting my own body weight.

EF: What do you do on your time off?

Jennifer: I feel like I never really have time off; there’s always an audition or convention or special event I’m preparing for. But when I’m not doing that, I just like to relax with my dogs and friends and family. I do enjoy swimming and a romantic dinner out. With my busy schedule, I find the simple things in life make me happiest.

EF: Finally, what do you like most about

living in Las Vegas?

Jennifer: I LOVE the heat! And I love that LV is a 24x7 town. The entertainment business is mostly night hours so it’s great. You can do what you want or need to do anytime of the day or night. There‘s also A LOT to do here besides the usual casino stuff if you take the time to check it out.

You can see more of Jennifer’s talent at www.jenniferromas.com

37

I

M

A

G

I

N

G

Photography Layout Design

702.769.1051

eliteimaging9@gmail.com

39

HEALTH

THE Dr. Candace Thornton Spann

is a board-certified dermatologist and fellow of the American Academy of Dermatology. Her practice, here in her hometown of Las Vegas, Nevada, includes general and cosmetic dermatology and dermatologic surgery.

SKINNY

ON

SUNSCREEN

In June of this year, the FDA made some changes in an attempt to eliminate consumer confusion about sunscreen. The changes are still a little confusing, so here are some tips to simplify and explain the rules about sunscreen.

1.

In order to claim “broad spectrum” coverage, the sunscreen must protect from UVA and UVB

rays. There are 3 types of ultraviolet light: UVA, UVB, and UVC. UVC light does not reach the earth’s surface, so only UVA and UVB play a role in skin cancer and sun-induced aging of the

skin. An easy way to remember the consequences of different radiation is that UVA ages the skin

and UVB burns the skin. For years, SPF (a measure of the ability to block UVB rays) has been

the gold standard for classifying sunscreens. Since there is overwhelming evidence that both

UVA and UVB rays contribute to formation of skin cancers, it is important to take UVA radiation

into account also. Therefore, under the new ruling, a sunscreen that meets UVA sun protection

standards and has a UVB SPF of 15 or higher can state that it is “broad spectrum, protects

against skin cancer, and limits photoaging (sun-induced aging).”

2.

SPF still applies, but the rules are changing. SPF, or sun protection factor, is a measure of the amount of time it takes to develop a sunburn with sunscreen versus the amount of time it would take to develop a sunburn without sunscreen. Simply stated, the protected time to sunburn unprotected time to sunburn is the SPF. The limitation of SPF is that it is only a measure of UVB protection. Under the new ruling, sunscreens that have UVB SPF of 15 or higher can state that they protect against skin cancer and limit skin sun-induced aging. Sunscreens that have a UVB SPF of 2 to 14 must carry a warning that they do not protect against skin cancer or early skin aging.

There is no such thing as “sunblock,” “waterproof” or “sweatproof.” These terms are no longer allowed, as they imply a greater degree of protection than sunscreens can actually deliver. The new rules allow the claim “water resistant” if sunscreen maintains its SPF levels after immersion in water for a defined period of time (40 or 80 minutes).

Apply, reapply, and be sun smart. Apply sunscreen 30 minutes before going outside or going swimming. Remember, the proper amount for adequate total body coverage is about the volume of a shot glass. Reapply every 2 hours and immediately after getting out of the water.

Incorporate protective clothing, hats, and sunglasses as much as possible.

3.

4.

References:

Woolery-Lloyd, H. Skin and Aging. Sun Care—The importance of photoprotection and sunscreen in your patients. April 2011. Supp pgs 3-10.

Dermatology Times. Shedding New Light. July 2011. Vol 32. No. 7

Journal Watch. News in Context: FDA Announces Changes to Sunscreen Labeling. July 2011. Vol 19.

No. 7

41

spOTLIGHT

This

mother

can fight “You’ve got a smudge,” she says, followed by “May I?” as she reaches up and lightly wipes under my eye where the Las Vegas summer has caught up with my mascara.

I don’t flinch but it’s a little unnerving to have a professional boxer reach up towards my face. And it isn’t exactly a gesture I’d expect from this woman I’d come to interview for this issue of Element Fitness.

But Jessica- “The Ragin”- Rakoczy isn’t any ordinary boxer. For one thing, she’s a striking (pun intended) woman with a mane of blond hair, chiseled features and a willowy figure that belies her occupation.

That is, until she puts on the armor of her trade and with steely determination and focus, goes to work.

But first, there’s the mandatory beauty routine of a female fighter. “Jessie,” as she’s known to friends, tames those long tresses into a tight braid and then further twists the braid into a coil on the top of her head. For her matches, it’s an even more severe style of cornrows that guarantee her hair is the last thing she needs to think about. But today she’ll go on to punch on the 70- pound bag and then the 150 bag for 20 minutes, and her face erupts in sweat surrounded by a halo of curly tendrils. She’s a pretty person but in this moment she looks downright fierce. And with each punch, her breath explodes in the unmistakable fashion of a seasoned pugilist.

Jessica Rakoczy, a 34 year old native of Hamilton, Ontario Canada, is old for a boxer but it wouldn’t surprise this writer if she still gets carded. That is, if she was a barfly of any measure which apparently, she’s not. Seems she’s had enough of bars for a lifetime, having worked that gig starting at 15 years of age sweeping the floors and moving to behind the counter serving up pints at age 17. “I was lucky I knew the owner of the bar and he gave me a job, so….” Her voice trails off a bit. Some more conversation and some probing reveal that for Jessica, a job in a pub was her lifeline when she found herself an orphan during her sophomore year in high school.

43

But she doesn’t like to dwell on that part of her life. Suffice to say, sports occupied the time when she wasn’t in school or in a bar. She played and excelled in them all: basketball, softball, soccer, track and field, swimming and hockey. Twice she was Athlete of the Year in her school. And then she laced up a pair of boxing gloves and found the sport that would quite literally, change her life. “I fell in love with boxing,” she says, simply.

She turned professional at the age of 22 and never looked back.

A shrink might suggest that Jessie has lots of pent-up rage and is just itching to wail on something. Or someone. Maybe that “Ragin’” moniker is a not-so-subtle reference to a girl with anger issues. Watching her set her sights on the bag as she warms up before today’s sparring partner shows up, you wonder what kind of mayhem is going on inside that braid-topped head.

But then she flashes a quick grin that makes you think, this girl just wants to have fun. And boxing is her kind of fun. “Fun,” as in her passion and her life. And her occupation.

It’s been a pretty successful occupation for the past 12 years.

Jessica has had a total of 35 fights and has won most of them.

She’s known as an aggressive fighter who favors a powerful right uppercut followed by a left hook. Her punching skills have landed her 11 knockouts and she’s managed to average about four fights a year in the still very young and evolving sport of women’s boxing.

So how in the world does a woman become a good boxer I wondered. “I spar with men,” Jessica says matter-of-factly which leads to the obvious follow-up question, “Do you ever get hurt?” And the blunt and rather shocking reply: “Always.”

Jessie points out that getting hurt is just a part of the price you pay to get better. It’s also what every woman pro knows: practicing with men is a sure-fire way to get stronger and develop the best techniques of the game…whatever the game.

But playing pickup basketball or baseball with the guys is a far cry from getting in the ring with a man. A decade ago, Jessie tells me, men in the gym wouldn’t give her the time of day, much less touch gloves with her. But soon they had to acknowledge her intensity and dedication, and everything changed. Did it, ever.

One time during a sparring match with a man, Jessica’s solid punches earned her a shot from her partner that shattered her cheekbone and caused permanent damage to her eye. These days she tries to spar with partners who are skilled enough to help her get better without sending her to the ER.

Jessie’s life changed dramatically yet again when she gave birth to her son, Jesse, two years ago. She took a year off from fighting and discovered that motherhood is an entirely different kind of workout. Her son is her greatest joy but the unintended consequence of giving birth has been a struggle to keep her weight up. Her training schedule and keeping up with a 2-yr old keep her 5’8’ frame at a lean 125 pounds, nearly 15 pounds less than her optimal “fighting weight”.

Her training routine is every bit as intense as the early days.

Jessica is an early riser and after a high protein breakfast, she makes it to the gym by 9 every day for a four-hour workout.

Jessica began incorporating MMA (mixed martial arts) training into her repertoire two years ago so now she attends regular Jiu-Jitsu classes to increase her grappling skills. On the day I’m watching Jessica’s workout, she’s got her male partner twisted into a pretzel, at least until he is able to turn the tables and does the same to her.

Later that afternoon Jessica’s scheduled sparring partner calls to cancel; she just can’t swing practice today before work. So it goes in the world of a female fighter. Hard to find sparring partners and harder still to get fights. Jessica herself notes that another challenge is that there are also some women who aren’t fighting “for the right reasons.”

Their notoriety may bring some welcome attention to the sport but can backfire when they end up quitting or worse, causing embarrassment with their lackluster performances to the small circle of dedicated contenders.

Jessica says that fighting is her life and all she wants to do. Well, almost all. She sees herself returning to her homeland some day and opening up a gym. But that’s a ways off still – she has more fight in her and she’s now competing as an MMA fighter. She hasn’t had a boxing match in three years and has had a tougher time adjusting to the action in the octagon. But she is determined to become a top MMA fighter – if she just gets the chance.

I ask her if Las Vegas has become home for her and she says, “Yes..but”…that she misses at least one of the treasures of her birthplace – “which is?” I ask.

“Chocolates!” she says without hesitation. “I don’t know what kind they are but they’re definitely better from home, eh?” The uniquely Canadian inflection at the end of her sentence makes her sound like a Saturday Night Live character.

But Jessie “The Ragin’” is no joke and neither are her skills or her singular focus on continued success in her sport. If you don’t believe me, check her out at jessieboxing.com. This mother can fight!

45

47

TRAINING

CIRCUIT Josephine Dalton, aka “Trainer Jo”

is a Certified Personal Trainer and Sports Nutritionist as well as a successful sports model and actress. Trainer Jo served in the US Navy and uses her boot camp experience to help people get off the couch and into a healthy lifestyle.

TRAINING IN YOUR OWN

POOL

As summer comes to a close in most of the country, the temperatures in Las Vegas remain high enough to warrant a few more months of pool season.

Your private pool is more than just an invitation for a fresh leisurely dip on a hot Vegas afternoon. It can also be the center of an intense workout that will not only tone your body, but help you burn off that last bit of fat you’ve been working on all summer. So no need to join a gym or drag yourself to the next boot camp get-together; all you need is that backyard swimming pool, even if it is only 4 feet at its deepest. And the coolest thing about working out in your pool is that you get all the benefits of a high intensity workout with no impact on your joints, and you stay cool for the entire workout.

Circuit training has become synonymous with weight training, but you can also get the same benefits in water. Circuit training is merely combining alternating bouts of resistance training and cardio into one solid workout. And no matter what level of fitness you are, circuit training is beneficial to your cardiovascular system and helps as you go about your daily activities. If performed on a regular basis, you can tone every muscle in your body, lose fat, increase your overall health and enjoy the benefits of a higher quality of living. Not to mention, look better in a bikini… and feel sexier !

All you need are a few pieces of equipment that you can buy at any WalMart; a pair of sneakers to prevent abrasions (you can buy aqua shoes at any sports store), a couple of pool noodles, beach balls (one small and one bigger, but not big). And for a few extra bucks, you can get a pair of water aerobics gloves at any sports & fitness store (they act as resistance in the water) Exercise breakdown, and explanation of each exercise so you can perform them correctly and efficiently, thereby reducing risk of injury.

Warm-up:

Brisk Water Walk

minutes

Always begin your workout with a light cardiovascular type exercise. The point in warming up your body is to help loosen the joints and muscles so to help reduce the risk of injury, and so that the muscles can perform more efficiently.

Start at one edge of the pool and literally walk to the other edge, taking long strides while pumping your arms back and forth as if simulating sprinting. Twist your entire upper body with every stride to help warm up your back and core. Do not attempt to do this fast and do not try to force your torso past its normal range of motion.

An easy twist just to get the muscles activated is all you need.

Legs & Arms Stand at one edge of the pool with your feet about hip width apart.

Your arms will be straight at your asides with your hands facing palms forward, closed fingers. Slowly squat down, pretending you are about to sit on a chair that you cannot see. Bend your arms at the same time. Remember to keep your back in neutral position (neither arched or flattened) and draw in your abdominals as if you were trying to tighten them around your belly button. Breathe in as you squat down. Breathe out and you stand back up while straightening your arms, palms down. Repeat 20 times

Cardio:

High knees You can do this in one place, or for added intensity, across the pool. Like running in place, but bring one knee up and forward at a time. Alternate quickly. Perform for 1 minute for beginners, 2 minutes for the more advanced exerciser.

Glutes

Stand at the edge of the pool, with the edge to your side. Lift your right leg straight back, as far as it will go without your hips or torso shifting. Return your leg to starting position then repeat on opposite leg. Repeat 15-50 times, depending on fitness level.

Cardio:

Kick backs You can do this in one place, or for added intensity, across the pool. Like running in place, but bring heel of one foot back as if trying to strike you bottom with your heel.

Repeat with other leg, alternating quickly. Perform for 1 minute for beginners, 2 minutes for the more advanced exerciser.

Back & Chest

With at least arm distance between you and the edge, squat down low enough in to the water so your shoulders are submerged. Bring your arms up from you sides, forming a straight line from hand to hand, with your palms facing forward. With your arms straight, bring your hands together in front of you and then straight back.

Make sure your fingers are together at all times. Repeat 20 times.

Cardio: Aqua Dash This is simply running in the water from one end of the

pool to the other, as quickly as possible.

Perform for 1 minute for beginners, 2 minutes for the more advanced exerciser.

49

Glutes & Hips Stand at the edge of the pool, facing and holding on to the edge.

Lift your right leg at a 45 degree angle behind you (not straight back and not directly to your side). Lift your leg as high as it will go without your hips or torso needing to shift. Return your leg to starting position. Repeat 20 times per leg.

Cardio: Russian Hops You can do this in one place, or for added intensity, across the pool. Stand in the water with your

arms folded and out in front of you. Squat down and kick out one leg in front of you, and switch while remaining in squat position.

Perform for 1 minute for beginners, 2 minutes for the more advanced exerciser.

Pushouts Cardio: Ski Jumps You can do this in one place, or for added intensity, across the pool. Start by jumping from side to side, or Standing at edge of pool, grab onto edge and jump as if you were if you are going across the pool, in a forward zig zag fashion.

Perform for 1 minute for beginners, 2 minutes for the more advanced exerciser.

trying to jump out of the pool, using your upper body to push your body straight up. Hold at the top for a brief second, then lower your body back into the water. Repeat 10-20 times.

Shoulders

Finishing Cardio: Flutter Kicks While still holding onto the edge of the pool, allow your torso and legs to float to the top of the water, then kick your legs as if you were trying to swim forward. Perform for 1 minute for beginners, 2 minutes for the more advanced exerciser. If you’d rather swim, you can use a floating board and swim across the pool

Stand at a depth so that the water is above your shoulders. Kneel down if your pool isn’t deep enough. Bring your arms straight up from your sides, palms up. Form big circles with your arms, making sure your arms do not break the surface of the water.

Repeat 20 times.

Cardio: Side Shuffle Stand at edge of pool squatting so only your head is above water. Start from one edge of the pool and

make your way to the other side then back. Repeat for 1 minute for beginners or 2 minutes if you’re more advanced.

Core/lower back Using two noodles, place one under your knees and one under your neck. Allow your body to relax then straighten and float to the surface of the water. Bring your knees towards your chest, feeling your abs draw in tighter. Straighten out your legs until your body is straight, feeling your lower back contract. Arch your back more to intensify resistance on your lower back. Repeat 20 times.

Cardio:

Compass jumps Start by jumping forward (North) and then jump back to starting position. Now jump to the left (West) then back to the starting position. Repeat to the right (East) and behind you (South). Just keep repeating this sequence for 1 minute if you are beginner or 2 minutes if you are more advanced.

Abs Stand with your back to the edge, arms straight out to the side grasping the edge, and resting your head on the edge. Allow your torso and legs to float at the top of the water. Place a small beach ball or typical 9-12 inch children’s ball between your ankles. Draw your knees into your chest using your abs. Return to the starting position. Repeat 20 times.

Cool Down: Water Walk

minutes

Always finish with a cool down. Start at one edge of the pool and literally walk to the other edge, taking long strides while pumping your arms back and forth simulating sprinting as you did in the warm up. Twist your entire upper body with every stride. Again, do not attempt to do this fast and do not try to force your torso past its normal range of motion.

51

TRAINING

Fawnia Dietrich

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®.

Pole Fitness! with

Fawnia

Dietrich

(The World’s First Pole Dancing Instructor) It seems that we are always on the lookout for the latest fitness trends and when we find one that works and is fun, we have a definite winner. Welcome to ‘Pole Fitness’, a form of fitness and dance performed on a vertical pole which can result in a loss of body fat and an increase in strength, endurance and flexibility. Best of all, pole fitness is fun, will improve your self-confidence and takes only minutes a day.

I began pole fitness in 1994 and over the last 18 years have seen it grow to be a common form of fitness all over the world. Are you new to the concept of working out on a vertical pole? Read on and learn how you can safely and effectively get into the best shape of your life with pole fitness!

Getting a Fitness Pole! There are a variety of removable home fitness poles on the market today. Ask yourself these questions before getting one for your home.

1. How tall is your ceiling?

2. Are you planning on keeping it up most of the time?

3. Are you the person installing and removing it?

Basic

The poles I use and recommend are: X-Pole, Lil Mynx, Platinum Stages and Pole Danzer because when installed properly, they are safe. You will see excellent results when you use them on a regular basis.

The Pole Hold

Targeted Muscles: Biceps, triceps, abdominals Certain body parts may be worked harder depending on the type of pole hold.

Baseball Grip Pole Hold

Full Bracket Grip

Full Bracket Straddle

Performing pole holds builds strength as these are isometric movements, where your muscles do not change in shape or length. Shown here are ‘Baseball Grip Pole Hold’, ‘Full Bracket Grip’, ‘Full Bracket Straddle’, ‘Full Bracket Pike’ and ‘Full Bracket Tuck.’ As you execute each hold, engage your abdominals and breathe. Hold for three to five seconds with one hand on top of the other, or one on each side of the pole.

Full Bracket Pike

Full Bracket Tuck

53

Note: Perform dynamic and static stretches between sets/ holds.

The Dip

Targeted Muscles: Glutes, quadriceps, calves, shoulders Place your right hand high on the pole. Walking around the pole, your right foot will be number 1. On the count of 3, place your right foot near the base of the pole and start to sit until you are close to 90 degrees with your knees. At this time put both your hands on the pole with arms straight. Your left foot will touch the floor close to your right foot, not letting your ankles cross.

You can finish the moves with a half turn so that your back is against the pole.

For a variation, when your body weight is on your right foot, straighten your left leg. When your weight is on your left foot, straighten your right leg. Always point your toes. Perform three sets, five on each side.

Tip:

To build an injury free balanced physique, always perform both left and right handed.

Take a break if you get dizzy and rest for a couple of minutes.

Dip 1

Dip 2

Dip 3

The Pirouette Spin

Targeted Muscles: Calf (of your supporting) leg and shoulder (of the upper arms)

This fun standing spin turns 360 degrees.

Balance is also challenged.

Step-By-Step Facing the pole, place your right hand high the pole with your thumb down, keeping 1. ona slight bend in your elbow. (Your spin will

be to the right, going under your right arm.)

2.

Stand on your left leg, and point your right leg slightly in front. Swing your right leg from front to back for momentum.

3.

Bend your right leg, as if you were doing a hamstring curl but tilt your right shin so that it’s behind your left leg.

4. hand to lightly release its grip.

Coming out of the spin, return your right 5. leg to its starting position.

You may also raise your left arm in a TaDa! 6. (not shown here) on the left, completing three sets of 10.

7. Perform This will create your spin. Allow your right

Pirouette 1 In Closing

Pirouette 2

Pirouette 3

Pole fitness has changed forms several times since its relative, the Chinese Pole, which is a circus act dating back before the 12th Century. Today’s pole fitness community is working towards bringing pole sports to the Olympic Games.

Real women like you – and guys, too -- can enjoy the many health benefits of pole fitness, either at home or at a pole fitness studio in your area.

55

SPORT SCIENCE

Give Up to Tom Woods is a former

Improve

SNGA Professional the Year and the author of True Golf, a guide to the natural rhythm of swing motion. tom@truegolfbook.com

If you have been playing golf for some time and are always grinding to play up to your expectations, working hard to make the right swing movements to play your “regular game” and do no worse, just ask yourself these two questions today and you will save yourself a lot of time, trouble and heartache.

1. Will I ever be able to quit working to make my golf swing just happen?

2. Will my golf swing ever be natural for me?

Unfortunately, for most people, the answer to both questions will be – “No”.

Most people will always continue to struggle, no matter how good they get.

Constant practice on swing theory without consideration for the innermost feelings of your body is always evidenced by inconsistency, and leads to more work and wasted effort. How can you create your correct swing ideal if you don’t know what it is or what it feels like? There is quite a difference between your imagined and unproven interpretation of the correct swing movement for you and your true swing motion which can only be discovered within yourself, and by yourself.

When I was learning to play golf, I improved slowly because I fought against myself, like most players do. I learned by continuously mimicking the commonly accepted correct swing mechanics. Just as in learning any other sport, I was building my swing through “muscle memory”.

Then one day, after years of constant effort, I quit trying to make my ideal swing and I gave up. I was tired of working at it.

Sometimes it gave me a headache. Finally I quit fighting my body and just took a swing. I took my hands off the steering wheel and let it go. It worked. All of the different parts of my swing suddenly came together. What a monumental coincidence!

I realized that my muscle memory, established by constant repetition, had also created some “bad swing habits”. I found that practice does not make perfect, but that practice makes habitual.

Plainly put, my swing ideal was not right for my body and actually opposed the natural inclination of my body to create my own natural swing motion.

Later I came to understand that an accurate, consistent, and longlasting golf swing was never made by only following the standard learning process as it appears on the surface. The most important part of the golf swing had to be discovered.

Sadly, I had wasted years trying to learn to play golf because I had used the wrong approach. I got the part about the different physical components. I just missed the part about swing. It was a golf swing. Duh! It almost sounds silly to have to say that to create swing motion with a golf club is actually the number one objective of the game of golf, but so many people miss that point that it must be stated here again. Swing motion creates swing mechanics, but swing mechanics do not create swing motion.

The incorrect application of tension in various body parts blocks your natural rhythm from flowing through your body to create swing motion. Indeed, your swing mechanics must serve your swing motion and not oppose it. Now for the good news.

For every avid golfer that is still working too hard, there is a natural golf swing, though it may be underneath layer upon layer of practiced swing mechanics..

You can give up trying to swing and therefore begin to swing better today.

It was the natural rhythm from within my body that would guide me to my true swing, instead of trying to make all of the parts of my swing happen correctly and instead of trying to force my body into submission.

Perfect practice begins with conscious effort, but must alternate equally with effort release to create a higher degree of swing motion. This is the only way to find the correct subconscious swing movement that you desire; to make the best muscle memory.

If you have struggled with your golf game for years, your change will happen almost immediately, and it will probably be dramatic.

I found that instilling mechanics was only half the process. I had to allow myself to swing, also! Clearly, I had to focus primarily on releasing my swing motion when I was practicing. I had to make myself sensitive enough to my swing to get accurate feedback on the mechanics. And I needed to practice. Unfortunately, I had blocked out most of my inner feelings and didn’t listen to myself.

I was paying more attention to what the ball was telling me than to what I was feeling with my own body.

When your main focus in golf becomes swing motion, many of your unnatural movements, forced swing efforts, and bad habits can literally evaporate. Focusing on swing motion, you can release from your swing that which is not natural to you. Just stop what you are doing, accept your swing for what it is today, and let it happen.

Test it out. After all, this is why you have been practicing. You have been working to build a swing you can trust. Just release all of your unnecessary effort and practice your trust today.

In reflection, I could see that a good golf swing was eventually realized by the most persistent players who would, to some degree, and after much frustration and heartache, give up like I did. For most players the surrender was gradual and went unnoticed.

You can quit fighting against yourself. You can let go. You can begin to follow your natural swing motion. You can begin to create the good muscle memory that works without effort.

You have practiced to .

Now your practice.

play

57

57

mind & Body

EFFECTING CHANGE IN 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.

PEOPLE We all have done it: Made big promises to ourselves or others to change our eating and exercise habits.

We’ve done well for a few days, weeks or even months then something happens to knock us off track. Perhaps it’s a special occasion, a vacation, an injury, time management, or simply pressures from others to eat, drink or skip the gym. Beyond that, there can simply be that element missing to motivate us and keep us focused after the initial excitement of beginning a new project is past. Many others have similar stresses or worse and they have persevered and succeeded. As adults, most of us are free to make our own choices, at least some of the time. Still, days and weeks slip by without making the change we promised ourselves.

IS SELF-CONTROL AN ENDANGERED RESOURCE? Successful people seem to have mastered self-control and persevere in their journey. This is a crucial key which sets them apart from the rest of us. But how do they persevere? Why do they continue sometimes through harsher conditions than others can tolerate? What makes someone have the iron will to keep consistent despite failures and the outside pressure we all face?

EVERY ERROR BUILDS YOUR EXPERIENCE SO THAT YOU CAN TRY A DIFFERENT APPROACH. Change isn’t easy. One key to successful change lies in your emotional mindset which is pivotal to your ability to make and adhere to behavioral changes. I believe this is the cornerstone. You and only you have the power to change yourself.

The most comprehensive plans for my clients can be defeated by their unwillingness to believe in their ability to change and follow through with their action goals and create their own vision of the future. That’s right! No one can make someone change thought and behavior patterns without their consent. I do not brutalize or belittle clients as glamorized in some of the transformational weight loss shows. Although I leave the decisions to them, I rarely fail to make some meaningful healthful changes stick in their long-term lifestyles. That is one of my proudest accomplishments as a trainer.

(Hint to parents: watch what you feed your kids regardless of their current weight as it will likely set the tone for their lifelong eating habits which are very difficult to change.)

WHERE DOES CHANGE BEGIN? WITH A WRITTEN PLAN. First, I like setting up very clear action goals: The S.M.A.R.T. Goals (specific, measurable, attainable, relevant, timely). SMART method has been established and proven successful in the arena of improving strength, flexibility, losing weight OR gaining muscle.

(4) The rational side of us loves to have everything crystal clear.

When I work with a client, I have them complete a detailed fitness, lifestyle, and goal questionnaire. Then we hone in on three specific items in their lifestyle which are the most damaging to their ultimate desires. It is prudent to begin with baby steps for true long term change.

We create SMART and small action goals specific to their abilities.

As difficulties arise along the journey, we tackle the individual’s struggles by trying out new strategies. Other options are to shrink the challenge/action goal to a more attainable level. One of the

SMART advantages of having an experienced, empathetic personal trainer is encouragement. If you are struggling without this one-on-one support, I suggest using internet support blogs for inspiration, but stick to YOUR action goals. Assisting someone set up a rational plan is the framework. Creating this scenario is the first step, but as temptations arise, the framework requires self-supervision or “SELF-CONTROL”. Studies have shown that as an individual works to change or create a new habit (as if learning a new dance and song routine) they are more deliberate with their words and movements and this self-supervision eventually wears them down.

(1) Trying to make several lifestyle changes all at the same time is simply exhausting. Some may say the lack of ability to do this is laziness or lack of willpower, but I disagree. Change has to be appropriate and manageable for a person to succeed. If self-control is exhausted, the task is too big and needs to be adjusted.

That reminds me, a trainer is the one paid to monitor the aspects of your physical self- control while you are working out with them.

Imagine without their verbal cueing “keep your core tight,” “follow through with a squeeze,” etc. how much more difficult it would be to incorporate those physical actions with every repetition.

Many times when people are beginning the initial nutrition program I suggest a limited list of proteins, fibrous carbs, healthy fats, and starchy carbs. (This makes the path they are on crystal clear to their rational side.) This has proven to be beneficial for the short term. Limiting food choices long term is likely to result in lack of adherence and more importantly cause health issues from missing elements of the diet. My reasoning for starting out with the short list of foods is two-fold and backed by psychology studies. A study from the Journal of Personality and Social Psychology suggests having too many choices impairs subsequent self-control.(4) When Individuals are presented with opportunities to change, the more choices they have, the longer they take to make the choice, and some reach a point of “analysis paralysis”. This hesitation stops progress.(3) This is another instance of the rational brain debunking a well laid out plan. Perfection is not the goal but consistent improvement in sticking to the program is.

59

To keep working beyond the simple SMART goals or rational path, you have to involve the emotional brain and invoke some hope or passion.

Nothing quite matches the power of emotion. It drives us to make leaps when we are in love or when our children are in danger.

Emotion is the secret middle ingredient which evokes change.

However, it seems especially with weight loss and exercise the world doesn’t always want what you want. So many are pitted against you. The entertainment venues abound with alcohol and food everywhere you turn. Change comes with challenges and some vices may need to be addressed but mainly, it all begins in the heart.

The drive and devotion has to be directed by personal meaningful experiences which open you up for change. Find the reasons you want change and you will find the power. Some have to hit bottom or be diagnosed with a life threatening illness, or divorce. For others it just takes an embarrassing photograph. Reminding some clients of the complications resulting from diabetes or obesity will make them want to change and avoid the pain of disease. Some are more motivated by the desire to look great.

YOU are the only one who can tap into the drive and answer why you want the change. By initiating change you will either avoid an unpleasant feeling or experience a positive emotion.

Emotion makes the world go around. In 1990, Jerry Sternin made sweeping changes in poverty stricken Vietnam by finding the bright spots, making crystal clear the action goals, then evoking the emotion of hope. His work improved the lives of 2.2 million people. He did this all not knowing how to speak Vietnamese and with little resources or authority.(5) The images of what others daily endure in poverty stricken countries is a reminder to me how lucky we truly are; especially when I’m feeling self-pity during a strict dieting phase. By comparison, I have the gift of SIX meals a day, safety in shelter and freedom. To burn off calories, what a concept that must be to most of the world!

Inspiration comes from many things. It can be very inspiring to establish an identity you want to be associated with, and develop a core group of friends who emulate the lifestyle you’re aiming for.

Finding someone who can serve as a mentor or who has achieved what you want to accomplish is an excellent strategy.(6) Look for Connected: The Surprising Power of Our Social Networks and How They Shape Our Lives by Christakis & Fowler.(6) Surrounding yourself with fit, like-minded people will support your success.

Conversely, statistics show obesity and drinking are contagious.

Emotion It is vital you have confidence in the process and follow a plan through before giving up on it. It’s easy to get confused by conflicting information you may see in articles, on television, or the internet.

That information is not specifically geared towards you. Magazines, television, and the internet seem to bend information in such a way it appears the journey to better health could be easier. Seems in Hollywood land the grass is greener. Always consider the source of your information before changing your course of direction. Your program or trainer should encourage you to focus your energies in one direction or the other. You have read it before: if you are failing to plan you are planning to fail. The planning and rational side of each person loves direction but it works only so long without passion and emotion.

The identity I want to portray to my children and friends is one of health and balance. My motivations have changed season to season.

I have tapped into even the stressful aspects of my life at times to drive my workouts to help me get into a better place mentally and physically. Each day I can find a different motive for making good choices and following through with my plans.

STAY FOCUSED ON FINDING YOUR OWN PATH TO SUCCESS. Once you know why you want change, you can begin to look at your recent past successes. How have you been successful in the past? In the book Switch by Chip Heath & Dan Heath they explain in detail finding the bright spots and how they can “illuminate the road map for action and spark the hope that change is possible.”(5) If you were following a structured diet log and that was working for you in the past, then use that again to help you reach your goal.

Most of us have strengths to build on. Maybe we have a supportive

Inspiration

1. family, a love of swimming, or are non-smokers, have a flexible work schedule, or have fit friends who can show us how to use the equipment. Everyone starts out with positives to build momentum.

Sometimes we just need to be reminded of them.

“Ego Depletion: Is the Active Self a Limited Resource?”

Journal of Personality and Social Psychology, 74, 1252-1265.

Roy F Baumeister, Ellen Bratslavsky, Mark Muraven, & Dianne Tice 1998

Control as Limited Resource: Regulatory Depletion 2. “Self Patterns, “Journal of Personality and Social Psychology,”

74, 774-789. Mark Muraven, Dianne M. Tice, and Roy THE JOURNEY OF LEARNING Baumeister 1998 WHAT IS RIgHT FOR ME IS Choices Impairs Subsequent Self Control: A Limited3. “Making Resource Account of Decision Making, Self Regulation, ALWAYS CHANGING. and Active Initiative,” Journal of Personality and Social Most people are resistant to this slow steady change. They want it fast and “where is that EASY button?” The truth is, adapting new behaviors which keep one consistent with a training and eating schedule takes time. Reflect on what changes have been successful for you. Beware of the EASY button. There are many truth benders out there wanting your money, telling you what you want to hear so you will buy their product. I don’t believe the majority of the infomercial advertisers care about the results other than their bottom line.

The right personal trainer can relate to your experience, will talk to you, tailor the program specifically to your needs and guide you in the right direction.

Psychology, 94 883-898, Kathleen D Vohs, Roy F Baumeister et al. (2008)

Goal Setting For Fitness and Weight Management, 4. S.M.A.R.T.

by Fitness Mantra: http://www.fitnessmantra.info/2007/09/13/ smart-goal-setting-for-fitness-and-weight-management

How To Change things When Change is Hard” pages 5. “Switch: 27-32 by Chip Heath and Dan Heath The Surprising Power of Our Social Networks and 6. “Connected: How They Shape Our Lives.” by Christakis & Fowler. 2007 61

mind & Body

Omita Cooper

is a Yoga instructor and owner of Om Yoga Therapy Institute located in the One World Medicine building. Omita’s extensive experience includes a Master of Science in Yoga Therapy from the Kasturba Medial College in India..

Yoga and Its Benefits for Athletes No matter what sport you enjoy, whether you are an individual athlete or part of a team, whether you are a beginner or expert, yoga can help you be better. No matter what level you are at in your sport, incorporating yoga into your training regimen can help optimize your performance. Here are some ways that yoga can be advantageous to you:

Increases Muscular Strength: When we take part in a particular sport, we train intensely and use certain muscles over and over. Though these muscles get strong, there are other muscles in our bodies that aren’t used, and are often neglected. Yoga uses all the muscles in our bodies. In fact, yoga uses muscles we aren’t aware we have. Yoga brings balance to all our muscles. Also, in certain sports, we tend to use one side of our body more than the other, which strengthens one side, while discounting the other.

Yoga uses both sides of the body equally, bringing balance and strength.

Increases Flexibility: We have all heard that yoga improves flexibility, but what are the benefits of flexibility for an athlete? When we are flexible, we are able to move freely and bend with ease. Our bodies are lighter, resulting in fewer injuries. Imagine being a racquetball player and being able to easily move from one side of the court to the other, or being a boxer who can move freely to avoid punches. Flexibility brings increased control and agility.

Improves Balance: Balance, both physical and mental, is vital for athletes. Physical balance allows us to be in control of our bodies, builds strength, and helps make movements quick and easy. When we add mental balance to the mix, it can take our performance to a whole higher level. Balance of the mind makes us completely aware of where we are physically and helps us be even more efficient in any sport. In fact, when performing postures (asanas), every part of the body is used equally, to hold the posture. The main goal of yoga is to bring balance to the mind and body, so one may achieve physical and mental perfection, thus resulting in the attainment of bliss.

Improves Focus: No matter what we are doing, when we are focused, we perform better. This holds true in any sport. Imagine an MMA fighter standing face to face with his or her opponent with the crowd cheering and bright lights everywhere; the pressure builds up and the fighter knows the next move is crucial. When that person is completely focused, it doesn’t matter who is there or what the surroundings look like. With focus, the fighter can be completely involved in the task at hand. This is true for any athlete. One of the most important factors that yoga teaches is focus. In yoga, focus allows us to stand on one foot with complete steadiness. Yoga helps us be completely aware of our breath. It allows us to be completely present, so our mind is not wandering, so that whatever we are doing in that moment is done with precision.

Improves Breathing: As an athlete, think back to a time when you were working your hardest, sweating profusely and completely out of breath. Now, imagine that same time, but instead of being out of breath, you become aware of your breath, and gain control of it. You are not only able to slow it down, but you are able to suddenly start breathing deeply and relaxed. When we are aware of our breath, and when we are in control of our breathing, it brings calmness and focus. When our breathing is relaxed and deep, we are present and pay complete attention to what we are doing at that moment. Yoga teaches proper breathing through several breathing techniques. When we start to learn these techniques and gain control over our breathing, not only does it help us feel composed, but it brings us complete control over what we are doing.

Incorporating yoga into an athlete’s training regimen can have huge benefits. It can take any athlete’s performance from average, or above average, to a much more elevated degree. Are you ready to enhance your athletic level?

Discover yoga!

63

spOTLIGHT

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.

women in MMA “Men are strong and women are weak” or so the stereotype would have us believe. From comic books, to action movies, to toys and cartoons, popular culture typically depicts the male superhero rescuing the endangered lady from harm’s way. The origin of this notion has been a tug of war between the social sciences and sociobiologists. Whether the differences in the sexes are nature (males being more prone to aggression) or nurture (the myth of the “fragile sex” being a social construct with its origins in medieval courtship of fair maidens being rescued by chivalrous knights) is a whole separate debate. However, this stereotype has been losing momentum throughout the 20th century and beginning of the 21st. From the British suffragettes, to the sexual revolution to the rise of feminists in academia, the shift has been clearly towards women’s rights and against traditionally held notions of gender-defined roles.

While it is still a fledgling sport here in the US, Japan has fully embraced the role of women fighters and continues to make huge strides in the sport’s popularity. Women’s MMA has been prominent in Japan since the mid-1990’s, and two all-female organizations currently exist: Valkyrie and JEW ELS (formerly SmackGirl). Aside from the all-female promotion s, many prominent, traditionally all-male Japanese fight organizations also feature women’s divisions. These include DEE P, HEAT, K-1, Sengoku, Shooto, and even the preeminent Panc rase. The early influences from female professional wrestling gave women’s MMA a big push in the right direction in that country and increased initial fan reception of the sport. ings change history, it is that th m fro ng hi yt an n er, old habits If we can lear football (sorry read ho dared play il, az Br in ck Ba with time. rls. Girls w fun me for boys, not gi die hard) was a ga proached by their parents and made re e om best w en’s with the boys wer azil has one of the Br y, da To . ds ki r ased by boys. In of by the othe rls are no longer te games. gi d an ld or w e th in their teams in invited to join them fact, they are often ndful of mixed have only seen a ha women to compete, e w es at St e th in Here vited zations that have in the bunch. Originally martial arts organi of g do g bi e th rrently be) with Strikeforce cu omen fighters was (and continues to w e r m fo ca il be tra e ey blazing th nization. Th HookNShoot orga s the Indiana-based tion women’s bout nc sa to in the USA , n 13 io il ot pr om A pr on st ld fir e he th ion” event ut ol ev “R e MA al M em ’s l-f en wom with their al otions that adopted om pr , al on TC gi O re K l, er w th perBra 2002. O n were the IFC, Su io sh fa n in tte as Ru w s it Ba re befo and the , Ring of Combat, Rage In The Cage Invitational. zations took s that bigger organi 0’ 00 -2 id m e th til ts—and perhaps It wasn’t un Bellator, Shark Figh defunct g, do Bo as ch su e now notice, nch at the time—th the biggest of the bu t women fighters into America’s ough e EliteXC EliteXC, which br CBS in 2008. Onc ith w ct ra nt co r ei th rchased by homes via er contracts were pu otion that ht fig , ns io at er op ceased sed prom Jose, California, ba They became the first Strikeforce, a San .

09 20 7, r Novembe debuted on CBS on the United States to hold a women’s in 09 Cristiane major organization n on August 15, 20 me the first he w t en ev n ai m a to beco fight as feated Gina Carano ew “Cyborg” Santos de en’s 145 lb. Champion. The fight dr . om ut W bo ce ’s MMA ever Strikefor t ever for a women os m e th s— er ew 856,000 vi ce continues to well, and Strikefor r future in the For now all seems bu , ’s matches t thei en om w e ur at fe rly arch of this year regula t into question in M pu as sed the w n tio za ni orga of the UFC, purcha ew ny pa m co nt re pa e nce, in N when Zuffa, th n Entertainment. O the reason io os pl Ex m fro n organizatio hite say that president Dana W e n was because ther York, I heard UFC tio za ni s. en in his orga se om as w cl t no gh e ei er w w e e iv er th ve competit ha to en om w e re gh were not enou am, I have to ag omen’s MMA as I As supportive of w still, despite the increase in interest, are lly. To that, we can with Dana. There training professiona en om w gh ou en t ” no Mr. White, not yet… only say: “Not yet

Female fighters such as Gina Carano (who was long considered the ‘face of women’s MMA’), Cristiane “Cyborg” Santo s and Megumi Fuji, have helped women gain a respectable footh old withfans and the media here in the States, as well as Cana da and around the world. They have continually shown as much or more will-to-win and guts as their male counterparts, which endea rs them to any true MMA enthusiast. So I guess it’s fair to say that we are witnessing progress. Like many other sports, winning the heart s of fans will take time. Just think about how long even male MMA was viewed as a barbaric display of violence, or “human cockfighting” as former presidential candidate John McCain referr ed to it once.

Throughout my years of training, I have always trained alongside women. I have seen them get slammed on their heads, get bruised, bleed, dislocate elbows and shoulders, break their teeth and much more. I have never seen them complain or cry any more or any less (probably less actually…) than their male counterpa rts. It’s a tough sport full of prejudice, sexism and physically super ior males, and women who are in it must be tough to survive. I’ve often thought that for a woman to stick along and deal with all of the above, she would have to be in fact much tougher than most guys. Who else would endure all of it to get paid less than guys in the same profession simply because of gender? I’ve often seen men who are driven by ego, money and fame. These are all perks that aren’t as available to women.

So what motivates them? The only answer I can find is love for the sport. Why else put up with it? “Life is harder for a woman,” my mother always said. She is the strongest person I know and I have no doubt would have been an incredible MMA fighte r. (One time, on a beach, she tackled a kid who tried to steal her phone from her.

My sister swears my mom was winning the wrest ling match until her breast popped out of her bikini and her stopp ing to fix it gave the kid the edge to win the skirmish).

So, what makes a fighter? Heart? Competitivenes s? Skill?

Determination never to quit and drive to surpass challenges and quandaries? The discipline to be in the gym every day knowing that you will get beat up by stronger training partners?

The confidence to come back, learn from your mistakes and rise above all the obstacles? If these are all the ingredients to make a fighter, then women are legitimate ultimate fighters. In their daily struggle they have proved to many a skeptic that they are not the “fragile sex” and that gender doesn’t define degree of toughness, knowledge or will, but only who gives birth and who doesn’t.

65

65

REBEL FOOTBALL

faMily & friendS night Set for the Sept. 24 Southern utah gaMe

l a i c e 1 p S -for 2

n

t. h g ni

u ; f e l a e lab i b a e v o a t m n a g o g i n LV i d ot post dren o UN sente s m g a e l o l pr al ’S pr and r chi otb eing t t o i F b e . is bel w Re game tick -game ties fo o V n .

NL he i ium S e n h U m. T d r t i a d r u t u p ort a e s Boy ht w Stadi h g d t i m f n s N yd Sa eo opp sid ld at end m Bo i t r u ale this F o a fie M

ark

c r u o

y

S ld & me e the ily T at bui on’t a g m e d k P a s w who ybe the to ta e F p.m. a o b t s l a d s wil at 6 . rior invite to u milie nd m p 4 t h e 2 n n a fa ta nc – re be pt.

Uta por many kids Se hern nsura s hild s will ities. , c m i y r r I fan iv o d is ope thei t t y i f da Sout l l i r c k l e l u a , e m t e ll tba e h ce tiva Sa s on n Fa to m fes e gam footba el foo k. “W trodu a d e e c k n i in th un ta mer fre uc eb ha on A o R by Ha nity to e a owing e in f S r t b e s l by ll ipat il r fo -FAN lb id Bob ortu l o e i w k f i s w 9 p a re 3 h ely rtic ere m it e 02) 7 mo coac an op all.”

Th ediat d pa tea ll. e d l k l b n 7 n t d s e a a o a a ba w ll ( Imm ium a ore LV he this bel fo asket l as to m s, ca m e d a t e a e b g v s l St sti gam icke cin d UN s u to R ebe ds fe he ase t t R odu ,” sai game lts – r ’ i r t k in fo ch “In ram o du unn game ilable o pur t. g y go t the a R o r r e en p larl f va nd. T la e pr m o a u n y p u is tai tte reg man he po at th tion to a ter s n t o n h e f s ev ee rap t prom riend . so f am ber autog m e f g k o m o c UNLV in Me sign ts.c ps 1 ti he or- grou vticke Athletics is t d f n r 2 r l a fo ial also working with rge .un ed pec or la www n s n such community partners a A lies isit pl i v g such as National Youth Sports r m n o a i f be 67) (NYS) and Nevada PTA to help 2 e r 3 ( a promote the game and the festivities to nts e m local families. Two of UNLV Athletics’ major e el community outreach initiatives are youth health & ly d n wellness and parental involvement. frie li y“UNLV belongs to the community,” said D.J. Allen, UNLV’s Sr. fam al Associate Athletics Director of External Affairs. “The more fans take n io

dit

Ad

ownership of our athletic programs, the more successful we will be on and off of the field. This is a simple and fun way to try to give more fans the opportunity to enjoy a night of college football, a night together with family and 67 friends, and a night with the Rebels.”

n that day a decade ago, “I saw the worst of mankind and the best of humanity all in the space of an hour” shares Terry Revella; of 911Remembrance and 911 Survivor. “It was the common man and woman lending a helping hand to each other in a time of need. It was the hot dog stand man feeding everyone, and the elderly couple who drove across the country with nothing more than bottles of water to hand out. It was the people and the cars lining the West Side Highway with American flags flying from their cars, and the iron workers who showed up in the hundreds that very night and worked on the pile for eight months straight.”

It was each man and woman who got America through that day, doing their part, a decade ago on 9/11. It is each man and woman who sees a service member off to war, and welcomes them home in a box, on a stretcher, or with their bag walking through the front door. It is each man and woman who smiles at one another, consoles a friend in need, who flies a flag in pride, and dances simply because they can – because we are free do so through choice in America. It is each man and woman coming together for a common cause of freedom to Ignite the Spirit of Unity in each of us worldwide

IN HONOR AND SUPPORT OF THOSE STILL FALLING PLEASE DONATE TODAY BY VISITING OUR WEBSITE FOR INSTRUCTIONS OR OUR WEBSTORE FOR QUALITY PRODUCTS WE SELL TO RAISE MONEY WWW.911UNITY.ORG

Contributers who made this ad possible