S.P.Q.R. Magazine by Janus de Lange

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PUBLISHER: S.P.Q.R. Media (Pty) Ltd OWNER: S.P.Q.R. Media (Pty) Ltd DISTRIBUTON: Cross-Platform Digital TARGET AUDIENCE: Global EDITOR-IN-CHIEF: Janus de Lange FINANCIAL: Symbol Financial Services, Ruimsig +2711 958 0785 GRAPHIC DESIGN: Janus de Lange PHOTOGRAPHY: Janus de Lange RETAIL SALES: $3.99 / R43.89 all taxes included ADVERTISING: janusdl@gmail.com NEWS: janusdl@gmail.com ADDRESS: Golf Club Terrace 22 Florida, South-Africa OFFICES: South-Africa CIRCULATION: 5000-10000 Monthly CONTENTS: Health, Nutrition, Mix'Fit, Mixed Martial Arts, Weight Training, Functional Fitness

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FROM THE EDITOR THE WORLD’S ONLY MIX’FIT MAGAZINE PALEO: BACK TO BASIC’S KETOGENIC: BRING ME THE BACON GEARING UP FOR Mix’Fit™ TECH TALK: THE BEST TOOLS FOR COACHING CHAMPIONS

MAIN: THE ROLE OF “THE MEDIA” IN SPORT THE NINJA THE MYSTIC ART OF THE NINJA TECHNOLOGY AND YOUR SPORTS THE 10 LAWS FOR BUILDING MUSCLE HOW TO BUILD A MIX’FIT FIT-PIT EXCLUSIVE INTERVIEW: CANADIAN FIGHT SENSATION GEORGE SAINT PIERRE THE ORIGINAL GODFATHER OF MMA DANA WHITE Q&A JUNK IN THE TRUNK ///////////////////////////////////////

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by Janus de Lange Unfortunately, not all gyms are built equal. The size, scope and equipment of a gym very seldom establishes the true values of it owners. However, seeing as most exclusive gyms generate only revenue from coaching staff. The best way to judge a gym is normally by the calibre and history of its trainers, they all ultimately the bread and butter of the gym. For example: over a 18 year history an exclusive gym in Morningside, Sandton played host to 11 training staff. During this period 11 trainers left, 2 overdosed on drugs, 1 built his own gym, 1 became the editor of this magazine, 1 ended up building a online sex website, the others either got normal jobs doing normal things, never to be heard of again. Mistakes where made seeing there is no formula for success in this life; friendships where built, relationships where formed. Clients of the gym where mostly satisfied with some more satisfied that others, like most businesses. Now given the term “dodgy” is most often used to describe a legal professional who operates in a moral vacuum, it could be said some gyms are definitely “dodgy”. The sale and distribution of anabolic steroids is probably the single biggest reason for this “dodgy” label. None-the-less. sex also sells and it’s build more than one business empire over the years. We would say: go ask Lolly Jackson the founder of Teazers but clearly he is no longer available. In the end all gyms sell one thing and one thing only: Proven techniques based on sound scientific observations combatting health related illness caused by un-healthy living. Men and woman dedicating their lives, generally labelled as “doggy” ensuring the averaged dude spends his life in-shape, healthy and productive, adding value to every member of society, regardless of color, gender, religion or sexual preferences.

Janus de Lange Editor-in-Chief : S.P.Q.R.® Magazine

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Nutrition / Health / Technology / Mix’Fit / Mixed Martial Arts / Weight Training / Functional Fitness / News S.P.Q.R.™

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thletes, like all highly driven individuals, are forever in search of the latest scientific approach to training, the most technical equipment or the biggest selling nutrition trend. Truth be told, the right nutrition plans starts with doing the basic things right then fine tuning. However, the secret to achieving real world success is using available trends to your advantage and having the wisdom Paleo and performance sports is an easy and experience too know, when to do concept for us and hopefully for you as what. well. # A HEALTHY DIET Any diet plan should reflect the body’s basic needs whilst also considering requirements to match exercise demand, tweaking intake depending upon onseason/pre-season and off-season phases. The macro-nutrient ratio’s (MNR) vary in each sports and discipline, but a golden rule of MNR’s are: “Endurance events require more carbohydrates and fat whilst explosive and anaerobic events require a higher protein ratio”

Paleo or better know as the Caveman diet is great, for the averaged person looking to achieve a balanced and natural eating plan. Athletes however, will require a modified “Caveman” to achieve results seeing cavemen never ever did lift 400lb of weights, fight in cages or break personal performance records at a local box. DIRECTIONS: Ÿ Prep the chopped shallots, the To us, Paleo for performance is simple. mushrooms and grab the broccoli slaw Pre-season only. from the fridge. Ÿ Heat the butter in a large cast iron # PALEO RECIPE skillet over medium high. # PALEO & PERFORMANCE SPORTS Ÿ Once the butter had melted, add the It’s no secret, just as Paleo is almost shallots and sauté until translucent. Stir-Fried Shiitake and synonymous with CrossFit, the Atkins pr Ÿ Then, add the garlic cloves and Broccoli Slaw Ketogenic diet, is synonymous with old anchovies and mixed that around for school weight training. Both, the Paleo & Ÿ 30 seconds. INGREDIENTS: Ketogenic diets work. However, you will Ÿ Add the mushrooms to the skillet and need to learn both these dieting strategies 2 tablespoons of Kerry Gold unsalted season everything with some salt and butter to achieve greatness in your specific pepper. 1 large shallot, minced disciplines. Ÿ After the liquid in the pan had 1 -2 anchovy fillets, packed in olive oil evaporated and the mushrooms were ¾ lb shiitake mushrooms, quartered and Now, do get us wrong, there are many browned, add the broccoli slaw and stemmed people in this world whom will sell you some fish sauce and apple cider anything to make a living or show a profit. 2 garlic cloves, minced vinegar to taste (around 1 tablespoon 1-2 tablespoons fish sauce The fitness and fighting world’s are no each). 1 tablespoon of apple cider vinegar exception. 1 package of broccoli slaw # PALEO RESOURCES Fashion sells and it sells well. You must just Dr. Loren Cordain : be smart enough to know what makes an The Paleo Diet Cook Book eating pan or diet good and get to the root The Paleo Diet for Athletes of the fashion or trend, so you can benefit The Paleo Answer 10

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he best way to think about the Atkins/Ketogentic Plan is not as a diet, but as a healthier approach to eating that’s easy to maintain, and which leads to weight loss. It works by teaching your body to burn its own fat reserves for energy, rather than using carbohydrates from your diet as the primary energy source.

You will lower the amount of processed carbs you eat but you can still enjoy tasty, filling foods and snacks that contain protein, fibre and fat. With the wealth of foods available to us, we have become used to eating more foods laden with carbs – very often sugar and processed flour. We live busy lives and, without thinking, reach for readymeals and snacks to give us a quick fix of energy. This is the trap. Because now we’re in a cycle of eating empty carbs, feeling hungry again very soon, so eating more and more carbs. All carbs that aren’t used by the body for energy are converted to body fat, mostly in the cells around our waist and hips. And so, unless we change our eating habits, we put on weight quickly.

It’s important to stay away from certain foods for the first two weeks of the Ketogenic eating plan. After this you can start to re-introduce certain carbs as indicated: • Nuts and seeds – after two weeks on Induction • Berries, cherries and melon – after two weeks on Induction • Dairy foods such as whole milk yogurt – in Phase 2 • Lentils, kidney beans, green beans, peas and chickpeas – in Phase 2 Alcoholic drinks including wine and spirits with diet mixers (in moderation) – in Phase 2 • Other fruits and juices – in Phase 3 • Starchy vegetables such as carrots and parsnips – in Phase 3 • Whole grains such as rice, oats and barley – in Phase 3

Diets that involve cutting calories Certain foods will NOT be introduced, rarely work because they leave you including sweets, crisps and other processed carbs: feeling unsatisfied and hungry. However, by reducing the amount of carbs we eat, we can turn the body into a fat burning machine by a process known as Ketosis. When we cut our carb intake, the body burns fat for fuel instead. This includes stored body fat. Day by day, your fat reserves decrease.

• Soft drinks sweetened with sugar or syrup • Sweets, chocolate, cookies and cake • Bread, muffins, pasties • Chips, crisps, potatoes, pasta and any other foods made with flour, corn or any other grains • Low-fat foods and any ‘diet’ products unless they’re low carb

What happens in Phase 1

You effectively put the brakes on your weight gain and stop eating the empty carbs. You order your body to find energy from another source – your body’s fat reserves. The Induction Phase normally lasts for two weeks, but you can stay in it a little longer if you wish to continue to lose weight at a faster rate and you have more than 14lbs (6.4kg) to lose before moving on to Phase 2. What to expect You’ll notice the food you’re eating doesn’t contain the sugar and empty carbs your body is conditioned to expect. At the start you’ll miss the carbs you’re not eating. But don’t forget, we have a delicious range of snacks to help you manage any sugary cravings. Once you’ve kept your carb intake below 20 grams for a few days, you can expect your body to go into Ketosis. This is the process whereby you start burning fat for fuel. It can sometimes cause mild symptoms like a light headache. Don’t worry, this should pass quickly as your body adjusts.

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What happens in Phase 2

In Phase 2 you maintain the momentum of your weight loss. Even though you start to re-introduce more carbs into your diet, by sticking to your recommended amount of protein, good fats and fibre, you stay satisfied and in control of both your weight loss and cravings. What to expect Now you can really start to enjoy the versatility of the Atkins plan by including tasty new foods and recipes. Whether you’re dining out, cooking for a special occasion or just rustling up the evening meal, you’ll eat great food while continuing to lose weight. Foods you can enjoy What you need to do in Phase 2 is maintain the structure of meals in Phase 1. So keep the same portions, continue adding those natural fats and consuming the leafy foundation vegetables. As a rule, if you’re introducing a new food into your meals, keep it to a minimum to start with, slowly adding more according to your Net Carb allowance. Phase 2 allows you to steadily increase your carbs by 5 grams per week. So you can start adding nuts and seeds, a few berries and more dairy products, including ricotta and cottage cheese, plus plain and whole-milk yoghurt and small portions of peas and green beans.

What to do if your weight loss stalls? 8. Other fruits (but not fruit juices or dried fruits) 9. Higher carb vegetables, such as winter squash, carrots and green beans 10. Small amounts of whole grains

Don’t be frustrated if your weight loss stalls at this stage. Adding the carbs back into your diet can do this. If you still want to lose a few more pounds, then just reduce your daily carbs by 10 grams until As a rule, if you’re introducing a new food weight loss starts again. Then fine-tune into your meals, keep it to a minimum to your carb intake by adding carbs in smaller start with, slowly adding more according amounts. There may also be a food your to your Net Carb allowance. body simply wants to store as fat. Keep an eye on what you’ve recently re-introduced What happens in Phase 3 to your meals and try to avoid the culprits. Food your body simply wants to store as You stay in the fat-burning mode, while fat. Keep an eye on what you’ve recently increasing your Net Carbs by 10 grams per re-introduced to your meals and try to week, to a level of 40 to 100 grams per avoid the culprits. day. This keeps your body from gaining What happens in Phase 4 weight, as you continue to enjoy more varied food. You know what works for you, how to lose What to expect weight, how to deal with the cravings and how many carbs your body really needs. Now it’s a matter of eating the right Being realistic, you’re probably going to amount of carbs (and this amount will be gain a few pounds at some point. These individual to you) to ensure you keep fluctuations are normal, and as long as losing weight, slowly. By increasing your you adjust your carb intake, maintaining carbs in small amounts, while keeping a your ideal weight will be straightforward. watchful eye on your weight, you’ll find your perfect carb balance.

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Please note: This is a case of trial and error. You may re-introduce too many carbs and weight loss may stall, or cravings return. Don’t worry – it’s easy to restore the balance by reducing the carbs for a short time again. What to do if the cravings are back?

Remember to introduce these foods in the recommended order:

Phase 3 cravings are quite common, but you must change what you eat to be able 1. Foundation vegetables: leafy greens to control these cravings. They’re and other low carb vegetables occurring because the amount of carbs 2. Dairy foods high in fat and low in carbs: you’ve re-introduced has been too great. cream, sour cream and most hard cheeses Now your body wants to return to the old 3. Nuts and seeds (but not chestnuts) ways – burning carbs for fuel rather than 4. Berries, cherries and melon (but not using your fat reserves. It’s easily fixed, watermelon) just drop 10 grams of carbs for a week, 5. Whole-milk yoghurt and fresh cheeses, then add 5 grams once the cravings have such as ricotta and cottage cheese gone. 6. Legumes, including chick peas and lentils 7. Tomato and vegetable juice ‘cocktail’ (plus more lemon and lime juice)

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x’F it

At Mix’Fit, the guys believe that society has come a long way since 5000 BC, therefore the approach of sports should shift it’s focus from; Winning vs. Losing to participation and achieving set objectives.

he true purpose of any combat activity, in ancient Greek and Roman philosophy is the act of being victorious over another whether, it be in battle or in a MMA cage. However, the guys at Mix’Fit™ believe, society has come along way since 5000 BC, both in people’s approach to life, evolution, religion, thinking methodology and culture.

CLUB REGISTRATION

For the new sport of Mix’Fit™ to fully develop into the WORLD FITNESS GAMES™, a series of interclub, inter-state & inter-continental competitions, the guys at Mix’Fit™ HQ made club registration compulsory. Clubs may register themselves on the www.wcfmagazine.org website or contact admin@wcfmagazine.com, directly.

As always, concentrate on value. (If money is no issue for you, then you can stop reading here. Go forth and purchase what you want.)

What should I buy? How do I go about it? Why should I buy those particular items? How do various This conclusion brings them to the models and brands compare? When new sports of WCF™ Mix’Fit™, a The cost for annual club do I need to purchase my own stuff? functional fitness approach registrations are $150,00 payable by These are more great questions that specifically designed to improve the club owners, to Mix’Fit™ HQ. will have different answers health, and well-ness of the according to your personal numerous communities that inhabit Ÿ Club owners may consist of any preference, time-line, experience, this place we call “Our World”, qualified coach/personal trainer and budget. minus the actual combat we or WCF™ Mix’Fit™ certified experience in a cage. fitness instructor, word-wide. What you can afford: Visualizing the HOT BOX Mix’Fit™ holds many treasures for HOW TO GEAR YOUR MMA those with an open mind to seek The first step is to identify a realistic the true meaning of getting combat DOJO FOR Mix’Fit™ budget. And, if you will be outfitting ready. Seeing as very few things Mix’Fit™ is all about creating a more an affiliate or training groups, you’ll beats being in fight ready shape functional - inexpensive - alternative also need to visualize your with the ability to kick through anticipated class size six months to “CrossFit™ Box” gyms. walls, sporting a six pack and from now. Don’t just come up with a developing you mental and physical number, though; actually try to Ideally we want to build on the conditioning. imagine yourself training private Mix’Fit™ tradition by providing an clients for an hourly rate and what updated guide to outfitting a After some research and spending that will look like. What do you some time with world class Mix’Fit™ traditional MMA Dojo’s/Gyms, need, how much, why, how will the whether it’s a personal garage or affiliates. Our media team at space and workouts be organized, basement gym, a portable Mix’Fit™ magazine, came up with what can be shared, and at what equipment cache for outdoor the following “TOOLS” to assists point will you need more based on workouts, a 5,000-square-foot future Mix’Fitters™ in the increased numbers? hybrid/mixed sports called Mix’Fit™. Power House performance center, or anything in between.

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For instance, if you run any of Mix’Fit’s™ benchmark workouts with a group of ten, determine how many of each equipment item you’d need to do that properly. Then determine whether you can afford that much and where you can compromise on equipment without compromising the experience.

Nutrition / Health / Technology / Mix’Fit / Mixed Martial Arts / Weight Training / Functional Fitness / News S.P.Q.R.™

The way to break it down, the core of every garage gym contains the following staple items:

QUICK RULES OF Mix’Fit™

Let’s keep things simple for the sake of this article. Mix’Fit™competitions are mixed or hybrid sports discipline events. Athletes are exclusively managed and coached by registered Mix’Fit™ Club owners.

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Pull-up bars or stations Adjustable squat stands Men’s and women’s Olympic barbells Bar collars Rubber bumper plates Think also about which items are Small metal plates must-haves, what you’re willing to Rings “make do” with, whether you’ll have Medicine balls time and money later to revisit the Dumbbells shopping and purchasing process to Small metal “change” plates upgrade or add to your inventory, PVC pipe or wooden dowels The pre-requisite to host an and whether you’re open to used or officially sanctioned WCF™ Mix’Fit™ homemade equipment and how Working your way outward, your event will be: much time, expertise, and patience second ring of essentials comprises you have for custom fabrication or the following items: Ÿ Incorporation of 1 Standard WCF™ do-it-yourself projects. Mix’Fit™ Competition WOD Glute-Ham developers Ÿ Use of 2-5 Mix’Fit™ Club WOD’s A key point is that there isn’t a Light training barbells (10, 15, 22, or Ÿ Each exercise in a WOD my not last longer than 60 SECONDS. cookie-cutter approach that will 25 pounds) Ÿ Each exercise in a WOD will either work for everyone. The gear Concept 2 rowers determine MAX LIFT, MAX DISTANCE recommendations you’ll find in this Plyo boxes or MAX REPS article and elsewhere will make a lot Flat benches Ÿ No limited to the MIN/MAX number more sense if you go in armed with Kettlebells of exercises in a WOD these visualizations and Jump ropes Ÿ The maximum rest or transition time understandings of your needs. Parallettes limited between exercises is 60 Climbing rope SECONDS What you need: Priority hierarchies Rubber flooring Ÿ No more than 3 rounds of 1 WOD is Rubber stretch bands for assisting permissible. Ÿ Failure to complete an exercise in 60 Think of the world of Mix’Fit™ body-weight exercises SECONDS or resting/transitiong for equipment as a set of concentric longer than 60 SECONDS will lead to circles, with the innermost circle Your third ring contains “premium” the loss of one LIFE-LINE consisting of the most necessary items. You might consider seeking Ÿ Failure to complete a WOD will lead and useful items, and each larger out some of these items: to the loss of one LIFE-LINE ring adding the next set of priorities. Ÿ Each athlete will be awarded 3 LIFEPower cages or half racks LINES at the beginning of an event. Platforms Ÿ The loss of 1 LIFE-LINE implies Punching bags starting over the WOD Parallel bars Stall bars 1 2 3 Bikes (stationary or not)

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EXERCISE 1 JUMPING SQUATS (MAX REPS) EXERCISE 2 JUMPING LUNGES (MAX REPS) EXERCISE 3 PUSH UPS (MAX REPS) EXERCISE 4 BURPEES (MAX REPS) EXERCISE 5 SIT-UPS (MAX REPS) EXERCISE 6 JACK-KNIVES (MAX REPS) EXERCISE 7 CHIN UPS (MAX REPS) TM

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INSURANCE

Accidents happen. Go ask the owner of CrossFit Inc. with numerous law suites under his belt for injuring paying clients. The simple fact remains: You will always need good 3rd party insurance in place for your coaching business. www.outsurance.co.za

MEDIA

Media can be your best friend or worst enemy, depending on which side of the fence you are. Read magazine’s, stay informed, try to pay for advertising and always be friendly with people whom promote your sports as they generally have 10 000 or more fans.

IPAD

You can always try and develop an edge in any sports by looking for the latest app for your iPAD. Just try not to spend too much time playing and more time focussing on the task at hand. Life is all about balance.

MEMBERSHIP

Buddy, you going no-where fast without one of these. The bare essentials. You need to belong to a club whether it be a health club, fight club, box or association. Memberships generally allow you to train away from your working environment and exposes you to new students for your future coaching business.

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AFFILIATION

Whether you like it or not, every sports as some form of association or federation. The role of these institutions are to govern and develop a sports and it’s normally where the older more experienced coaches and athletes join hands to develop your area of specialization/hobby.

CERTIFICATION You nothing in this world without some form of education, the fitness certification is the bare essentials. Like any degree or qualification you simply not rated without one of these behind your name.

TRADEMARK

Well, trademarks have many functions besides protection. It sets you apart from your fellow coaches. It establishes an identifiable brand fans can associate with, and simply makes you just a little more “special”. It also increases your IP asset base, making you look wealthy from a balance sheet perspective.

COMPANY

You need to get paid for your time and effort eventually. A company also helps with solving issues regarding civil liability. There are tax rate benefits and having an accountant who gives you advice might just save your business one-day.

BOOKS

Continued learning is like sticking to your workouts. You are your student’s single biggest competitive advantage in sports, you want to be a sharp coach, not a dumb one.

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by S.P.Q.R. Magazine

he days when sport could only be watched on one of a handful of terrestrial television channels have long gone.

The Internet is now a significant medium for sport coverage, allowing fans to access the latest news about their favorite team, sport or event. The technology and means available for delivering sport to different sections of society is continuing to rapidly grow. Changes in contemporary technologies and the economics of the broadcast and print media have contributed significantly to an expansion in the volume of sports text and to the emergence of new styles of sports writing. The new media explosion does more than begin to make “any sport, any event, any time, any device” a viable reality for the fan. It also begins to blur the boundary between gaming and reality. The list of possible outlets for sport is seemingly endless: high definition and 3D television, IPTV, mobile phones, YouTube, web streaming, digital radio, iPlayer, games consoles and social net working sites.

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Fans are using Social Media channels not only to consume information but also to create and interact. Facebook, Twitter, LinkedIn, Digg, Blogspot, Mostly a one-way read/write, centralized experience. (1997-2007). A brand, person, company Wordpress and Flickr can be exemplified as popular social networking channels that fans are using to etc. builds a website, populates with content. interact with their teams, individuals or companies People visit that website to read the content but have limited ways to interact, dialogue and generate related to their teams. unique content to share with the site owners and Fans are able to ‘scrape and share exclusive content other visitors. Some interaction occurs through forums, message boards and email. In web1.0, users with their social networks contributing to the team, would typically browse via a singular device, the PC. league and athlete’s accumulated influence’ beyond traditional media platforms.

INTERNET 1.0

INTERNET 2.0 The participatory, conversational, social & decentralized web (2007-now) The new web empowers people to interact, generate and share multi-media content across the web, seamlessly. The web has moved from a solo activity to a series of participatory activities enabled by new web applications, platforms, technologies and methodologies. Web-sites have become 2-way platforms and facilitators of people, content and conversations. In addition, these content platforms are accessible from multiple devices - the PC, netbooks, mobile phones, interactive TV, media players and gaming consoles.

SOCIAL MEDIA

According to Mashable, there are 200 million active users in Twitter. In Twitter, there are official accounts of celebrities which helps users interact with them easier and safely. World-wide famous football player Kaka, who currently plays for Real Madrid C.F. has an Official Twitter page which is followed 2,598,450 people. (January 1, statistics). It is an amazing number for sponsors which are trying hard to reach millions of the specific segment. Lance Armstrong, famous cyclist, has numerous of social net working accounts which helped him get a new sponsor for this year’s Tour de France.

THE RELATIONSHIP BETWEEN SPORTS & MEDIA

Social media are media for social interaction, using highly accessible and scalable publishing techniques. Social media uses web-based technologies to turn communication into interactive dialogues. “The nature of the sport-mass media relationship has been distinctly shaped by the merging contours Andreas Kaplan and Michael Haenlein also define of American capitalism since the 1830s. On one social media as “a group of Internet-based hand, much of sport and virtually all of the mass applications that build on the ideological and media have been organized as commercial technological foundations of WEB 2.0, which allows enterprises throughout this history. Many of the the creation and the exchange of user-generated specific developments in the sport-mass media content”Fans are able to ‘scrape and share exclusive relationship can be fathomed only through the content with their social networks contributing to continual recognition that each of these institutions the team, league and athlete’s accumulated has been constituted of individual units first and influence’ beyond traditional media platforms. foremost striving for economic profit in some level of competition with each other.

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On the other hand, sport emerges as an institution especially well suited culturally and ideologically, first, to the emerging capitalism of the century, and, second,– indeed, far more so– to the mature corporate capitalistic society of the twentieth century. The Sports/Media Relationship is symbiotic where: • Virtually every surge in the popularity of sports has been accompanied by a dramatic increase in the coverage provided by the media. • Each surge was the result of increased penetration of media • Capitalism drives success (and relationship) between sports & the media. Both sides are striving for economic profits. Ideally it could be said that sports is well-suited to U.S. capitalism because: • Sports were well-suited culturally and ideologically to the emerging capitalistic structure of 19th century America. • Sport also work well with ‘mature corporate capitalist’ society of 20th century.

BRIEF HISTORICAL TIMELINE OF SPORTS MEDIA Early American Sports Magazines • 1st American sports magazine in the late 1820s. By 1835, seven more emerged. Only 2 would survive to 1835. • Dominant sports pubs – American Farmer & American Turf Register • At this time, sports considered vulgar and disreputable among more literate people. So more respectable sports, like horse racing. Boxing received less coverage b/c it appealed to lower classes. • Writers used pseudonyms to protect their real identities, their reputations.

1830s-40s • Dramatic social change • 1st wave of industrialization in Northeast • Cities swelled (from countryside & immigrants) • Reading public expanded • Interest in sports expanded • Spirit of the Times expanded circulation to 100,000 by 1850s. Mag covered boxing and worked to establish cricket as national game. When that failed, he sought to establish baseball as national game in 1850s. He helped establish rules and terminology for baseball. • Birth of modern newspapers. Journalism not yet a real profession at this time. Modern in that advertising played big part in profits. • Decreased printing costs, expanding market. • Penny press emerged, as a result. Aimed at working class and middle-class. • Papers started to cover sports (boxing, horse racing and trotting races). Publishers, though, are not sure if sports are respectable enough to cover on its pages. Coverage is sporadic, seasonal and regional. Mostly horse racing and boxing. • Sensationalism use to sell papers. Coverage minor, though.

1840s-70s • Civil War helped introduce baseball, which emerged as pre-eminent sport. By 1869, first pro baseball league established. • Media coverage increased. Box scores and other baseball stats created by journalists. Papers asserted health benefits of athletics. • Media’s tone changed – started to promote athletics as way to train for life. Extolled virtues of sport for American society. • Press worked to legitimize sports as a cultural institution. This undermined the Puritan legacy (of hostility) toward sports.

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1880s-90s • Surge of interest. Surge of media coverage. • Social changes – industrialization, immigration, urbanization. • Pro baseball entrenched as national spectator sport. • Boxing moved from bar brawls to organized bouts. • Golf and bicycling rose in popularity.

1880s-90s • Newspapers replaced magazines as primary medium. • Mags grew to 48 by 1890s. Police Gazette circulated 150,000 by 1880s. Spiked to 400,000 for some issues. • But newspaper circulation grew even quicker. Reasons: - technology reduced cost of printing, - city populations grew, expanding businesses needed way to reach customers. - Ads accounted for 1/2 of newspaper revenue. • Sports could attract readers – and, thus, potential customers – for advertisers. • In 1883, Pulitzer created 1st sports department for NY World. • In 1895, Hearst started 1st sports section at NY Journal. • Sports journalism emerged as distinct genre. • Media advancements: Telegraph allowed for more timely sport info from all over the country. • Sports departments and regular sports sections enhanced interest in sport. readers did not have to attend sports – or participate – to enjoy sports. Sports-media symbiotic relationship crystallizes. • The newly formed baseball writers association recognized this in 1887, writing: “All sides now recognize that their interests are identical. The reporters have found in the game a thing of beauty and a source of actual employment. The game has found in the reporters its best ally/most powerful fan.

1900-18 • Sports consolidated position • By 1910, virtually every paper gave prominent play to major sporting events. • World Series started in 1903 (the last time the Cubs won the Series? :) • Sports popularized among WWI soldiers

1920s • Golden Age of Sports • Sports emerged as primary source of entertainment – thanks, perhaps, to increased coverage and to what may have also been the Golden Age of Sport-Writing • Corporate capitalism established as political power • Newspapers declined but circulation grew by 25% • Corporate capitalism elevated advertising to primary mode of competition • Ads increased to 75% of newspaper revenues. Fueled the newspaper boom of the 1920's.

1920s – newspaper trends 3 dominant editorial trends emerged No. 1 – papers decreased hard news coverage and, instead, emphasized escapist and sensational stories to attract more readers. Sports fit into this idea perfectly. • 25% of all newspapers sold b/c of sports sections. No. 2 – Papers standardized presentation to reduce costs. • Wire services started. Syndicated material cheaper to run than staff copy. 1920s AP started sports dept. • Press agents wrote copy for free, but this was really PR. As much as 50-60% of all stories may have been generated by these press agents. • Sports promoters paid expenses to gain coverage – or even made payoffs for coverage.

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No. 3 – de emphasized strident political partisanship. Did not want to offend people based upon their political views. Sports was ‘safe’ ideologically. Did not antagonize. Sports led to civic booster-ism, as well. Increased coverage in ’20s • In 1880 – .04% of all editorial content addressed sports. • In 1900 – 4% • 1920s – 12 to 20% • Coverage was typically colorful and excitement. Created romance between sports and the public. • Writers – Grantland Rice, Paul Gallico, Damon Runyon. Cliché-ridden. • Writers tended to glorify sport heroes, presenting them as larger than life. • Newspapers promoted sports

Radio • Radio contributed to popularity of college football. • But MLB owners thought it would kill attendance. Teams hired own broadcasters, soon called ‘homers.’ radio increased attendance.

TV (1940s-50s) • Boxing perfect for TV but killed local clubs. • 300 clubs in 1952 but only 50 by 1960. • Pro boxers declined by 50% as a result. • Sluggers more popular on TV so promoters developed that style more. Affected the sport. • NCAA and MLB at 1st declined but then saw financial benefits; plus, TVs became a mass medium across U.S.

TV (late ‘50s to 60s) • TV penetration increased • Technology allowed for color instant-replay • Sports Broadcasting Act (1961) enabled leagues to negotiate as one • Networks purchased broadcast rights directly from teams, then sold time to advertisers who liked access to blue-collar market.(Same reason golf is attractive for other advertisers today despite lower ratings.) • NFL leaped into TV and even created ‘TV timeouts.’ • Wide World of Sports created in 1961

TV (‘70s-80s) • Monday Night Football created • Sports increased on networks in 1970s fro 787 hours to 1,356. • By 1984, annual hours at 1,700. • Advertisers loved because could reach 1849 males, a tough to reach demographic. (6 times as many watched NFL than the top show, Dallas, in 1981.) • By mid-80s, networks selling $1 billion in advertising • TV affected print journalism. Less words spent describing action in games. Instead, analysis, background and stats emphasized. More quotes used. • The symbiotic relationship between sports and the various media continues to change.

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by Stephen K Hayes, author “The Mystic Arts of the Ninja”

he legendary warriors of feudal Japan known as the Ninja where a manifestation of a unique set of cultural, economic, religious, and social pressures that stretched, buckled, and twisted across the remote island nation for hundreds of years during the first half of the current millennium. In an extended age of continuous civil warfare, broken only by an occasional stretch of unification that was most often characterized by severe regimentation and enforced obedience to the temporary central power, it is only natural for an art dedicated to physical and spiritual survival in the face of all odds to have materialized. In the history of feudal Japan, that art of undergrou8nd resistance and self-direction came to be known as ninjutsu, or, as the method is commonly referred to today the art of invisibility.

“The art of ninjutso, or nin-po as it is known in its higher order as a system of life guidance, has it roots in a broad collection of previous traditions that all had their own respective singular effects on the history and culture of Japan” \\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\ 36

\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\ According to a history of the art of ninjutso as published by the Mic Prefecture Iga-Ueno City Ninja Museum and Library, and included in ninjutso grandmaster Masaaki Hatsumi’s book Ninja/Ninpo Gaho (”Ninja & Nimpo Illustrated”; Tokyo, Akita Shoten Publishers, 1964), the ancient Japanese shinobi discipline stems from roots emerging from a blending and meshing of Japanese shinto (”divine spirit way”) animistic beliefs, kiaijutso (”art of harmonizing with the universal force”), rekigaku study and interpretation of astrological influences, jojutso staff and cane fighting, and Chinese military tactics and strategy. According to the Iga document, from these roots grew the emerging trunk of Japanese shugendo mountain ascetic power cultivation, bujutsu sciences of individual combat, heiko military strategy, the refinements of yamabushi (”seekers in the mountain”) heiko commando warfare tactics, and eventually the cultivation of the art of ninjutso as a distinct discipline of personal self-protection.

DEVELOPMENT OF NINJUTSO The original teachings and principles of the art of ninjutso were developed through an experimental knowledge of combat patterning, and the working of natural phenomena and a spectrum closeness with nature. From this broad spectrum of considerations, the feudal Japanese science of survival under any circumstances eventually took its shape. The art came to be known as a counter cultural opposite to the conventional concepts of warfare and territorial expansion that were routine during the feudal ages in ancient Japan. The Japanese language written character for nin of ninja, ninjutso, and nin-po, reflects the nature of the art and the needs that caused it to come into being.

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\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\ Formed of two lesser characters, the upper part meaning “blade”, and the lower part meaning “heart” or “spirit”, the character means “stealth” and “secretness”, as well as “endurance”, “perseverance”, and the quality of “putting up with”. Though unenlightened critics of the art, like to point out that the written character for nin gives the appearance of the ninja putting the blade above the heart in importance, implying that the ninja where heartless in the use of force, this gross misunderstanding is a perversion of the true meaning of the concept. More accurately the character nin suggests, “Although the enemy holds his blade menacingly over my heart, I will endure and eventually prevail.”

Black Dragon Fighting Society Mexico in training. One of Ninjutso’s largest most well-known organisations.

HATTORI HANZO The histories of Japanese ninjutso most often refer to Hanzo as the most successful jonin (ninja group chief) of the Iga-gumi organization. Also known as Watanabe Hanzo and Tari no Hanzo (”Hanzo of the Spear”), Hattori Hanzo gained his greatest fame at the time of the Honnoji no Hen incident in June of 1582. Tokugawa Ieyasu, later to become the shogun to unify all of Japan, was staying in Sakai near Osaka at the time of Oda Nobunga’s assassination.

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\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\ With Hanzo’s ability to quickly unite and organize over 300 ninja from both the Iga and Korea areas, Ieyasu was able to escape from Sakai and safely return to Okazaki castle, passing through what could have other-wise been a most dangerous stretch of territory in the Iga region. After Honnoji no Hen, all details concerning the movements and actions of the regional daimyo (military rulers) and even the emperor were reported to Ieyasu by Hanzo. The vast extent and power of Hanzo’s massive network surprised even Ieyasu. Hanzo later was appointed as the head of rear gate security for shogun Tokugawa Ieyasu’s Edo Castle. To this day, the gate is still referred to as Hanzomon, or “Hanzo’s gate”. The Iga ryu jonin died at age 55 in 1596.

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“Technology is transforming our experience of modern sporting events and the venues that host them.” Spectators, governing bodies, event organisers, venue operators and clubs are demanding more from their sporting events. Technology provides the platform to reach global audiences and personalise events through the use of TV, mobile and internet solutions. Spectators are demanding more from their media.

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A changing world of broadcast and media services The record-breaking TV audience for the 2010 football World Cup™ was estimated at 28 billion. Around 70 million people viewed the event online. This trend is set to continue as both broadcasters and viewers become more comfortable with streaming content direct to home TVs and computers. At the next World Cup™, we will watch the games on TV, computers, mobile phones, tablet computers, and interact with other fans.

The rise of the virtual umpire Fans now expect technology to be used for controversial decisions. For example, cricket umpires can now use Hawk-Eye’s motion analysis technology, and rugby referees can consult a video replay. Not all federations may agree with this approach but it does need to at least be considered when designing a venue.

Advances in technology have meant that information is now more accessible than ever. High bandwidth, increasingly powerful devices and most recently, the advent of HD and 3D TV, have raised the bar. In addition, the rise of social media has enhanced fans’ expectations regarding the frequency and interactivity of engagement. Venues now rely heavily on the web Technology convergence and smart systems and smart phone applications to create touch points Major events and venues use smart systems and converse with the sports community. to optimise security, transport and facilities management. For example, UK football clubs Time has become a high value commodity and people are leading the way with smart cards that act as want technology to enhance their sporting lives. membership, loyalty and payment cards, enhancing After all, why would you travel to a venue 10 miles efficiency for spectators. Technology also enables away unless you knew a court was available and you these venues to conduct environmental and energy could park nearby? In this scenario it is the role of management in real-time by linking the event technology to provide participants with the real-time schedule and occupancy information with building information they need. management systems to optimise on stadium bowl or concourse cooling.

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Technology links sport and money From broadcast and media rights to retail and membership, technology plays a vital role in the sports business. High profile advertising panels can get sponsors’ messages to fans in increasingly sophisticated ways. Smart stadium access is used to track people’s spending and behaviour patterns, enabling operators to offer spectators a more personal experience.

“The emergence of sports-related technology has put spectators at the heart of the action” Spectator experience

In-venue technology enhances the spectator experience by showing action and analysis on giant screens or streaming it to smart-phones Phones may even point spectators to their favourite catering outlet at the venue and allow them to pay using contact-less payment

Increasing opportunities for venue operators Technology can deliver an improved service by creating more interactive touch points with spectators, encouraging repeat attendance, increasing sales of additional services and reducing staffing and administration costs. Technology also enables venues to engage spectators beyond the gates. Increasingly, spectators are “visiting” the venue online and sampling pre-event video, audio and information. In the future, spectators will expect a richer virtual venue experience even before attending the venue itself. Meeting these expectations requires an in-depth understanding, not only of the sport and event itself but also what’s most important for spectators and how this could be enhanced by technology.

In the past, catering for spectators at a sporting event meant giving them a seat or a place to stand that had reasonable sight-lines to the field of play. This is no longer sufficient. Converged technologies now enable Safety and security spectators to interact with an event long before they reach the venue. Shared information platforms deliver The appropriate application of technology the same information to youwhether you’re at home enables the creation of safe and secure venues or on the move.

A spectrum of uses Enhancing the spectator experience Venue operators use technology to enhance the spectator experience and create unforgettable sporting events: Ÿ Customer relationship management systems use information about past preferences in order to tailor promotional offers Ÿ Internet technology makes it easy to buy a ticket(which might be an electronic ticket you carry on your smart-phone) Ÿ Way-finding technologies can guide spectators to their seat

Venues are used in many different ways, from providing a training location on a day-to-day basis, to staging major national and international events. These varied uses create many different demands with respect to safety and security that need to be addressed in a flexible and responsive way. In addition, crowded spaces and the attendance of VIPs place additional constraints that need to be addressed.

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Integrating technology with security personnel

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The importance of data

To manage energy use, resource use and waste, an organisation, event or venue must collect and analyse Technology can be applied and integrated in an good quality data. Once baseline data has been effective way to complement the use of guards and established it can be used to model future scenarios stewards, without the need for capital outlay. IP based and focus efforts. It also gives a clear picture of CCTV systems can provide real-time and recorded progress made and can underpin any messaging or images capable of being viewed from multiple reporting to stakeholders giving a greater level of locations both on- and off-site using command credibility to claims made about improvement. and control systems employing state-of-the-art situational awareness tools. Real-time 3D models can be produced by using accurate Light Detection and Elite athlete performance Ranging (LiDAR) scans of the site and surrounding areas, combined with architectural designs to provide World-class sports performances require world-class an accurate simulation prior to project sign-off. venues, and technology is a vital ingredient in creating the perfect sporting event.

Technology and sustainability

A successful approach to sustainability demands a combination of executive strategy and individual feedback Across the world, sporting clubs, venues, associations and sponsors have begun to address sustainability issues. Internationally recognised best practice examples include the 2006 FIFA Green Goal programme and the Vancouver 2010 Olympics Sustainability Stars programme.

Sustainability frameworks A sustainability framework that sets out priorities for the organisation can help focus efforts to mitigate impacts, monitor performance and communicate success. Arup’s study for the Millennium Stadium in Cardiff, Wales, identified priority initiatives that resulted from creating a framework. These included spectator travel coordination, a sustainable procurement policy and measuring the impact of stadium lighting, heating and ventilation.

Raising awareness, enhancing reputation Sporting events have a unique opportunity to raise awareness about environmental and societal issues and in doing so, improve their reputations. The Millennium Stadium recognised that rebranding as part of a comprehensive strategy could enhance its reputation for addressing local issues such as health and unemployment.

The architecture, acoustics and technology of sports venues all help to create the right atmosphere for an athlete to produce a truly great performance. Of course, a world-class sporting performance is about more than an athlete or a team - it’s about creating a memorable occasion for spectators, the media and international federations. Essential ingredients for excellent performance: Ÿ Back-of-house facilities that operate seamlessly Ÿ A field of play that is produced to the highest standards Ÿ Acoustics that generate a sense of excitement, while limiting disruption to the local community Ÿ Giant screens that add replays and analysis to the spectator experience Ÿ Technology that enables spectators around the world to enjoy the event via TV, radio or the internet Ÿ Availability and access to performance analytics for both coaches and players Technology such as performance analysis software, field of play sensors, timing devices, and video and motion replay cameras is integral to an elite athlete training regime.

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Mix’Fit

™

eveloping a strategic and measurable means of managing and assessing a fitness client, athlete or even your own progress is ultimately any coach or manager’s goal. Years where spent doing body-fat percentages assessments determining body composition when athletes all have three things in common: 1. Peak physical conditioning 2. Measurable performance levels 3. Lower body-fat% Maybe it does take a scientist to figure out body composition analysis is merely one scientific approach to establish; my fitness client or athlete is in peak physical condition, compared to the world best? Method of testing at Mix’Fit™ clubs may vary and there are numerous test available on-line, such as the 12 Minute Cooper Test to determine cardiovascular endurance. All you going to need is a scientific approach, ultimately giving you a score out of a maximum of 10.(See chart) Obviously, the goal of the chart is to identify possible strengths and weaknesses of the test subject. The chart is an excellent tool in establishing areas of conditioning which need more attention in training as well as an individualistic approach in coaching test subjects according to their specific needs. The simple reality remains individuals with set objectives will need to be managed, directed. Maximizing time and resources to develop a competitive advantage is exactly what sports is

Its worth mentioning. The Mix’Fit™ athlete assessment chart was developed and refined by Mix’Fit™ for elite athletes, exclusively. It was used by TKOMMA™ in preparation of 15 Mixed Martial Art events resulting in 15 consecutive victories for our Mix’Fit™ sponsored athletes. The conclusions of our little Mix’Fit™ experiment was: The Mix’Fit™ athlete assessment chart works for coaches, athletes and for getting measurable results. It’s also the only coaching aid of it’s kind in the world, fully endorsed by professional fighters, TKOMMA™ and S.P.Q.R.™. So, feel free to download a pdf. template and use it in the future.

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™ TM

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he London born International Fitness TVstar known for his amazing strenght and skills in the outdoor fitness industry, travelling the world appearing in movies and having his own TV Show on SKY Channel 442. It’s been rumoured that Terroll might be the Jay-Z of the fitness world. This 24 year old, with an amazing story to tell is a motivational speaker, entrepreneur and founder of the BlockWorkOut™. The Story of BlockWorkOut™ Terrol started BlockWorkOut™ late 2009, within a local park around the estate called Redpark, where he would work out in the Children’s playground because he never had the money to sign up to a gym. In 2010 he started inviting people who couldn’t afford gym membership to come and train with him. The group grew strong and he started to promote street fitness & outdoor training on his social networking sites.

In 2010, Terroll came up with the name “BlockWorkOut” and started to hold community sessions in Kensington Park, (Now held in Brockwell Park) South of London. By 2014 BlockWorkOut™ has become one of the fastest growing fitness movements across the United Kingdom. They do workshops in schools and colleges in and around the UK and have branches of BlockWorkOut™ in Birmingham, Horsham & Norwich.

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MORE INFO HERE www.blockworkout.co.uk

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The only Urban Functional Fitness System in the World - endorsed by 3 Mixed Martial Arts Title Champions, 9 Mixed Martial Arts Professionals, Gracy Barra & Marcello Monteiro BJJ, Black Belt TV, EFC Africa, MMASA, Fight Star, Godfather Productions, The Sandton Jewish Community, Retired Battalion 32/Spetsnaz & SADF members, IFBB & WPF-SA Body-Builders/Fitness Models, WCF Magazine, Paleo & Braaap Nutrition (USA), The Richard’s Group (USA), The Grand, LollyPop Lounge, iCandy Models, Elite Security, Viper Security, MayerTal Security and some of The World’s Fittest companies. TM

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by James Murphy, Master Trainer & Celebrity Coach @ Top Gun’s Community Fitness Center, Hollywood Hills, California

ontrary to mainstream beliefs, increasing muscle-size is not building muscle! Muscle size is muscle size. Building muscle is building muscle. Hard to understand? Let's explain. Muscles are composed of fibrous tissue. The fibrous tissues are composed of muscle cells. These muscle cells have a specific volume. These cells are mostly filled with glycogen in a water solution and require energy to function at optimum capacity. Unlike most people we believe temporary muscle volume increase has very little to do with actual muscle gains or in this instance physical power gains. You want new muscle, new cells, new myofibril, new connective tissue, new muscle fibres. So yes, that's allot of “new stuff” you want. What do we know about “new stuff”? “New stuff” cost money. “New stuff” takes time to acquire. “New Stuff” requires dedication, perseverance and patience. Just as a new car, very few people will give it to you for FREE! However, here follows a list of 10 things you can to grow quality muscle the “Old School” way

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GET A GYM MEMBERSHIP

Buddy, you going no-where sitting at home. These days, with CrossFit™ boxes, MMA dojo's popping up all over the show, a normal gym membership has become extremely inexpensive. Gyms need to compete in an industry worth 4.2 trillion dollars. Ironically an industry they built over the last 30 years or so. Gyms in essence will provide you with a couple of things on your journey to increase your muscle, such as: · World class equipment · Clean working environment · Safe working environment · Technical advice · A point of departure GET A PROGRAM

You need a couple of things to achieve anything worthy of calling “new stuff”. You need a plan, an angle of attack, a system or simply just a way! The way is simple. The way needs a strategic approach to maximize rest, workout efficiency, in a measurable and timely fashion. Now, if there is one thing you will find in the gym industry, its training programs. Every Tom, Dick and Harry has the new solution to getting results fast. Walk away! Nothing about building muscle is fast. Very much like a plant that won't grow faster because you decided to give it “vitamin S”. Plants grow at a consistent rate over time, if they are planted, and provided with the correct environment and stimulus. The gym is the correct environment, the stimulus is your workout, and the rest is elementary.

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BE CONSISTENT

Ever heard that saying: Consistency is the key? Well it's true. Over the years, I have seen people train 3 times a week. Good but not good enough. You want results fast, remember? Well, more sessions in gym equals faster results. Fat loss ladies go to gym three times a week. Muscle building boys goes slightly more often than that. At my peak muscle building phase, I was doing a morning and evening session 3 times a week and once all the other days. There is always, work to be done. This also explains why I gained 30lb/15kg of lean muscle in my first 2 years (not Vitamin S induced) and qualified for National PowerLifting four years later. INCREASE YOUR WORKOUT INTENSITY Intensity is everything!

No and I mean: No use! Going to gym and having a coffee socializing with your buddies catching up on last week Manchester City vs. Liverpool game. Do that on Facebook, go for a beer, play golf. When in gym, you there to work, get results, have a sauna, and leave. No frills, fashion, fads, or smack talk! Nothing and I mean nothing, irritates other gym going bunnies more than: a dude that sits and talks rubbish for an hour and then uses precious time on equipment. Yes, you can use the squat machine for bicep curls, but you better be curling more than, what most people squat!

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USE YOUR OWN TALENTS

Unfortunately, I have seen this way, way, way to many times in gym. I am surrounded by Harvard MBA students and they fail to use the one talent everybody need's to succeed in life. Their brains! Lifting weights was never rocket science, it will never be rocket science, it has never pretended to be rocket science, but I've seen so many people make it seem as such. Don't lift more than your own lifting capacity, retard. Don't use equipment for this new move you been working on! Don't go doing stupid moves if you know, you had a spinal procedure 2 years ago! First your brain then your muscle, not visa versa. BACK YOURSELF UP

Imagine you got involved in a fight, against a MOB of angry Liverpool Football Club fans. Will you fight alone? I guess not. Use your brain. You of to fight, over two tones of metal in a gym. You about to defy gravity. The weight of the thing you going too lift, is double your body weight. You decide it's best to NOT to back yourself up with: · Proper nutrition · Adequate hydration · Correct clothing · Dressed in jewellery · Good supplementation

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You not smart, are you? I think you might be bullied! I think you might run into a BIG dude that thinks you an Idiot. You don't like BodyBuilders do you? Honestly, I think you might want to look in all those mirrors and look at yourself from an intellectual perspective. Gyms where built for people interested in building their physiques, by Body-Builders. Just like dojo’s are built by martial artist for people interested in learning how to fight. You off to gym to socialize with your buddies and talk to your personal trainer, gym stopped working? I think your angle of attack or your entire approach might be a problem? Refer to the “using your talents” rule. MAKE FRIENDS

Well, I am not saying make friends with everybody, neither am I saying spend more time making friends than training. I am simply stating be friendly, effective and focussed. Friends in gym give advice, help with achieving goals and simply encourage, but don't be a fool. Gyms are places where all sorts of characters hang out, like the old pinball machines your parents used to warn you about. Exactly, gym owners don't screen members they sell memberships. READ AS MUCH AS YOU CAN

I was 17, when I walked into the gym for the first time, armed with nothing more than: · Talent · Dreams · The latest copy of Muscle & Fitness™ Magazine, · A 2 litre milk bottle filled with water and glucose power, bearing the inscription N.B.F.B. That was it. No gym coaches, personal trainers, nutritionist, supplement shops or health shops back then. The only information we had on building muscle was what we could read and let's face it: In the 1990's you didn't get allot of quality info on Body-Building info. Today you have mobile app's, training manuals, social media, website's, coaches, courses, federations, and clubs. For me it all started with a magazine. \\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\ 55

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LEARN NEW WAYS

Any person that says one way is best to grow muscle, has very little experience in the getting BIG game. I've broken new lifting records by hitting major reps after doing boxing for 3 weeks. The simple facts remains change brings change and consistency brings results.

HAVE FUN

Yes, you allowed too have fun in gym. You allowed too make people smile, it get's idiots jealous at times but it's because they lacking. They lacking the spirit of getting BIG, they lack the whole ideology of the game. The ideology is: Its fun growing BIG if done as naturally as possible and not at the expense of others!

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By Ed Drakich The following guidelines will assist you in the proper construction of a Mix'Fit™ FIT-PIT™ (indoor or outdoor training floor). Proper construction will ensure ideal training conditions, superior longevity and low maintenance requirements. The Mix'Fit™ FIT-PIT™ is an ideal training surface for: Ÿ Mix’Fit™ Beach Functional Fitness Training Ÿ Mix’Fit™ Beach Martial Arts Training Ÿ Mix’Fit™ Beach Volley Ball Sessions Ÿ Mix’Fit™ Beach Aerobics Classes Ÿ Mix’Fit™ Beach Dancing Classes Ÿ Mix’Fit™ Beach Soccer Sessions Ÿ Mix’Fit™ Beach Touch Rugby Sessions Ÿ Mix’Fit™ Beach Yoga Classes Ÿ Mix’Fit™ Beach Meditation Classes

Mix'Fit™ FIT-PIT™ The basic requirements necessary for building a Mix'Fit™ FIT-PIT™ training floor include: Ÿ While the actual training floor size is 8m X 16m

(home use) and 9m X 18m (commercial use), an area at least 14m x 24m should be excavated to a sand depth of between 30cm and 40cm (more if a gravel layer and/or drainage pipes are needed under the sand to assist in drainage) Ÿ Permeable sand/soil or sand/gravel liner (filter cloth) 160,000 kg (160 tons) to 200,000 kg (200 tons) of sand are required per Mix'Fit™ FIT-PIT™ training floor

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Mix'Fit™ FIT-PIT™ TRAINING FLOOR CONSTRUCTION It is best to select a site that allows the training floor(s) to have a North/South orientation in order to reduce glare from the sun (The sun rises in the east and sets in the west). Another important consideration is the area around the periphery of the training floor, which should be free of large rooted and/or overhanging trees. There should be a clearance height of at least 7m above the training surface. A. Drainage Drainage of the training floor under the sand must be considered and can be accomplished by both grading the earth properly and installing a surface below the sand to promote drainage. The training floor should be excavated an additional 30cm (Below the sand depth of 30cm to 40cm) to allow for the installation of drainage pipe on the standard slant (14 degrees). The drainage point should lead away from the training floor at the lowest point; be aware of the natural surrounding slope so that you do not trap water with your inclined viewing sides. Depending on the soil quality of the subsurface you might need to place layer of gravel over the drainage pipes to enhance drainage. A good idea is to place a semi-permeable cover, such as a plastic landscaping mesh or some other artificial small-hole mesh, over the gravel to prevent the sand from washing through.* *NOTE: If you have soil with good drainage and no rocks you could get away without the drainage

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B. Sand Sand selection is probably the most important factor in training floor construction and any sand that is used should incorporate these specifications: Ÿ Washed - The sand should be double washed, and free of silt and clay in order to prevent compaction Ÿ Particle Size - The size of the sand particles should be between .5 and 1 mm to allow for proper drainage and maximum safety. Ÿ Particle Shape - A sub angular shape will resist compaction and assist in drainage. Ÿ Colour - Tan colored sand absorbs less heat with minimal glare. Ÿ Source - A granite based sand (noncalcareous - no calcium or limestone) sand remains stable under all weather conditions and is unaffected by acid rain. The sand boundary should be a minimum of 14m X 24m, thus allowing for a sand perimeter around the actual training floor. For commercial applications the outer training floor dimensions should be 18m X 26m. The general guideline is that the area should be clear of any obstructions for 3m to 4m on all sides of the training floor. You should be careful to pad any item that would seem to be a hazard. There should also be a beam or boundary around the perimeter of the training floor to act as a container for the sand, which should be soft and contoured in order to eliminate possible injuries.

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OTHER SYSTEMS A. Poles Poles for permanent equipment fixtures can be either wood or pipe. The minimum suggested metal pole thickness is 4” to 5" (10cm to 12.5cm) in diameter, galvanized and thick walled steel pipe, while 6" (15cm) diameter pressure treated wood poles (Or 6” x 6” square pressure treated wood) are also acceptable. Poles should always be padded to prevent injury. Standards should be 4m long, with 3m above the training floor's sand surface and an additional 1m imbedded into the ground using a concrete footing. These should be placed 2.0m to 3.5m apart; any less and there will not be room for individual training space. Permanent equipment systems should be free-standing (not use any support wires/straps). Portable equipments systems are also very popular and can be purchased at most specialty shops and sporting good stores. B. Boundary Lines Boundary lines are made of 1/4" rope or 2” (5cm) ribbon and tied to the four corners with buried anchors. A bungee training floor should be attached to each corner and connected to a buried wood or plastic anchor disk (without sharp edges). The bungee will provide the tension necessary to keep the boundaries in place while giving the flexibility to reduce to chance of injury should a Mix'Fitter catch their foot under the line.

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CANADIAN FIGHT SENSATION

he reason for Georges St-Peirre's decision to step away from Mixed Martial Arts (MMA) other than a lack of drug testing from Ultimate Fighting Championship (UFC) - has finally been revealed.

His words:

"As a competitor, as a fighter, it's a good thing to have it because it makes you better, because you completely obsess about being a better martial artist. Every day, everything that you do is oriented toward a goal. This It has nothing to do with an ailing father, sour exsame obsession I have about my work, my managers or baby mamas, for that matter. During a recent interview with CBC News, "Rush" job, to make me better, it was going to drive revealed that it was his battle with obsessive me crazy. That's why I took that break. I compulsive disorder (OCD) that's been driving him don't call it a retirement because I don't crazy and forced him away from the sport he's know if it will be, but, I had to step away dominated for the better part of the last decade. from the competition for a while. I've been If you're wondering how something like that affected doing it for so long. First, I started because it him, Georges explained it the best way he could by was fun, I loved it. Then the fun became a saying, while having the disorder isn't all negative for business. Then the business with the critics, a mixed martial arts (MMA) fighter, obsessing over the expectations, the pressure; you're the an opponent on a daily bases and the pressures that target and everybody wants what you have. come with being a target, were just too much to You become obsessive like crazy, so, I had to handle. get out to keep my mental health.” The Mayo Clinic says OCD is characterized as having unreasonable thoughts and fears (obsessions) that lead you to do repetitive behaviors (compulsions). Furthermore, if you have OCD, you may or may not realize obsessions aren't reasonable, and you may try to ignore them or stop them. That, however, only increases distress and anxiety. As a result, a person feels the need to perform compulsive acts in an effort to ease stressful feelings. And Dana White said GSP's issues were "really not that bad."

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When asked if his break has helped his overall mental state so far, Georges said it has. He explains:

"I feel very good. I had my first New Year's and Christmas with my family, I mean a real one. I can spend as much time (with them) as I want. I don't have to go away because I have a fight coming up or training. Because when I was competing, I was completely obsessed about it. I needed to take time and leave for training. Now, if I ever come back, it will be my choice.” On the flip side, OCD might also explain why "Rush" has been able to dominate the sport for so long, seeing as how perfection was not just a goal, but rather, an obsessive necessity. Since walking away from the sport, and his title, almost two months ago, Georges has kept his lips sealed - even though he's been doing plenty of interviews - regarding his MMA hiatus and his future plans. But now that he's spilled the beans and the pressure has been lifted from his shoulders, Georges can get back to enjoying life away from the cage and focus on his mental well-being. However, that doesn't mean fight fans should rule out a potential MMA return from the former 170-pound champion.

Other GSP issues: Former UFC welterweight champion Georges StPierre has released a letter explaining his recent support for a friend – one who's also a drug kingpin currently awaiting trial for trafficking and other crimes.

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St-Pierre's letter of support for Jimmy Cournoyer CANADIAN FIGHT SENSATION became public this past week, linking one of MMA's cleanest-cut stars to the drug trafficker. However, St-Pierre said he was unaware of Cournoyer's crimes until his arrest and that he doesn't “condone any of his criminal actions.” However, the Canadian fighter said “I believe in redemption, and I believe in loyalty.” Cournoyer, who struck up a friendship with St-Pierre in 2009 thanks to their mutual admiration of martial arts, recently pled guilty in the U.S. on a number of trafficking charges for marijuana (earning him the nickname the “King of Pot”) and cocaine. As part of a plea deal, he also admitted to money laundering and taking part in a conspiracy from 1998-2012. Cournoyer, 34, will be sentenced on Aug. 20.

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CANADIAN FIGHT SENSATION

Check out St-Pierre’s letter above, or read the full text here: June 29, 2014 A letter I signed in support of my friend Jimmy Cournoyer, who has recently pleased guilty to a number of drug traffic-related crimes in the U.S., has generated a great deal of controversy over the last few days. First of all, the letter I signed was a mistake – my mistake. I will not go into detail as to why and how the letter came about because it’s not going to right a wrong. I simply wanted to help repatriate Jimmy to a Canadian prison, closer to his family, if that was possible. My friendship with Jimmy is based on our mutual passion for martial arts and going to the gym. I was not aware of Jimmy’s crimes until he was arrested by the U.S. authorities. I do not condone any of his criminal actions. He will and should pay for his actions. My position against the use of drugs has been on record for years, and speaks for itself. I have been to visit Jimmy in prison – twice so far. We also had many conversations since his arrest. Why? Because I believe in redemption, and I believe in loyalty. I will continue to support him – as a friend. In fact, if Jimmy leaves prison one day, I should be there to help him start over in a better way. I want to unconditionally apologize to those who have been offended by my actions. But I often say that the wheel of life turns and turns, causing ups and down for each of us. I was also taught that a real friend is there to offer support at the best and the worst of times. Sincerely, George St-Pierre

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Bearing in mind all the “moves” I learnt in BJJ, Boxing, Krav-Maga, Maui Thai and a couple of other styles. The one style looking and promising more than the other! MMA is not about: the Jab, the Cross, the Omaplatta, the Round House Kick or the Rear Naked Choke. MMA is about winning a fight, legally, in a cage in-front of screaming fans! Unfortunately, to most specialist coaches selling the world's best techniques and only delivering a 50% win ratio, in what appears as an attempt to promote their schools and securing a victory in the cage. The good news would be: MMA is all about the following 5 moves...

THE “KO” Well, the “Knock-Out” is easy in theory. However, it seems to be as elusive as a virgin at a high school reunion. The “KO” is a perfect blend of: · Timing, · Technique Selection, · Execution The whole aim of the “KO” is to send the medulla oblongata into a “flat spin”, essentially leaving the victim in the appropriate unconscious state. It is by far, the most visually impressive “move” and loved by fight fans, since time memorial. It is the royal flush of poker.

All the techniques, styles, and strategies in over 5000 years of hand-to-hand combat and The method of execution (aka. right cross, MMA, boils down to 5 “moves”! spinning round-house kick) does not really matter! It's always worthy of watching over-andSounds to hard, to believe? Well, let this old over-and-over. professional fighter teach you something. Without any one of these 5 “moves” you will be no-body in the fight world. Back in 1994, I had the privilege of attending a rugby training camp with old Springbok™ coach, Ian Macintosh. The only lesson I really learnt that day: Rugby is all about scoring tries!

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THE “TKO” The “TKO” or Technical Knock-Out, one of those “moves” in MMA to protect, the one fighter from the other. Yes, not as sweet or as perfect as the KO but it get's the job done. Remember, MMA is about winning fights and overwhelming your opponent's defences to such an extent, where a referee needs to end the fight, to protect the fighter from serious harm, is generally considered a good ending to a good fight. The technical difficulty is normally considerably less than the KO and I've used the TKO “move” on numerous occasions when facing an equally skilled opponent. It's normally the “move” I look for when my fighter is: · More muscularly developed, · More mentally mature or · More aggressive but lacks the timing or body composition of the perfect striker.

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THE THROWING IN SUBMISSION THE TOWEL Now, this is where things become interesting. You probably live on the moon if you never heard about a joint lock or a strangulation hold but none-the-less. The technical difficulty increases to 8 out of 10 The “submission” is definitely the ground game specialist forte. Unfortunately submissions are left to the more “educated” fighter's, as the 350+ techniques you need to learn before you can compete effectively, seems at times a little to much for the previously disadvantaged fighter, with a high school education lower than grade 8.

THE JUDGES DECISION

Very seldom seen in MMA, party due to rounds being limited to 3 and 5 rounds, unlike boxing with 12 rounds at times, but it has happened. Essentially this is one of those “moves” where: · The collective physical damage to the fighter has taken such a toll on his overall condition, his corner decided is best to pull the fighter out the fight or risk long term debilitating injuries. Boxers are masters at “picking” off a fighter in later rounds. Unfortunately with MMA being so dynamic and three dimensional with the ground game playing such a huge role it will be hard to push for such a “move” in any tournament.

The “judges' decision” is by far the worst and least satisfying way to win in any combat sports. The cost of winning is often way too much to bear, from a coaching perspective, very often ending after a 3 or 5 round slug-fest. This move can cost the fighter weeks of rehabilitation post-fight and huge portion of his fight purse on medical bills. With a judges decision is also not wise to leave a fight's ending in a 3rd parties hands.

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by James Gallager, Las Vegas Correspondent

been training in martial arts all their lives. As well as being well versed in Maui Thai, Jui-Jitso, Wrestling and Boxing, they also have to do their WCF® Magazine caught up with “The Original strength and conditional and their cardio. These Godfather of Mixed Martial Arts”, UFC™ guys are the best conditioned athletes in the president Dana White, after the dramatic and world. Most of these guys are family men. Do ground breaking appearance of Ruan Potts, we have idiot? Yeah we've got a few. We got a current EFC Africa™ Heavyweight Champion. few knuckleheads – it's a fight business – but WCF®: Dana, do you ever stop and reflect on overall it's a really great sport with great people how big the UFC™ has become? in it. Dana: When we bought the company it was less than zero. People thought UFC™ wouldn't get back on pay per view never mind free TV. I'm not sure I ever reflect, but I do get fired up and I get existed. There are still some guys who have been with us since the beginning. It's a dysfunctional family, but it's a family.

WCF®: What is this “Stigma” we keep hearing about and how are you changing perceptions?

Dana: It's not like I'm going to go out and change the world and convert everyone into MMA fans. There's going to be fans out there who are fans of combat sports and fans of WCF®: People still think Mixed Martial Arts is contact sports but not everybody's going to be just two thugs in a cage... converted. I don't care what colour you are, what country you come from or what language you Dana: I thought that once to until I became speak, fighting is in our DNA. We get it and we educated in the sport. Most of these guys like it. Take any sport around the world: football, graduated from college, they're super smart basketball, cricket, soccer, who are the most guys, and they're incredibly talented. They've famous athletes all \\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\ 72

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over the world? I know two soccer players – Ronaldo & Beckham – but I bet you've heard of Muhammad Ali? Bruce Lee? Mike Tyson? They're all known as the “badest” dudes in the world and as human beings you're interested in that. WCF®: Are you planning to have UFC® overtake Boxing? Dana: I never have the plan to overtake boxing. I love boxing. I came from boxing. I used to laugh at MMA and say “do you know what a boxer would do to a MMA guy?” and then I got educated on the truth.

WCF®: What's your vision for the future? Dana: This Company has become a huge company. This is a massive company now, 300 employees, we've got offices in Los Angeles, Las Vegas, Toronto, England, China, Brazil and we're opening one in Australia. All i care about is fights. I care about the fight business; I care about what we do with fights and the content. This is the first time I've said anything like this but there are some guys [in the company] who don't hit home runs. Garry Cook (Executive Vice President and Managing Director of Europe, Middle East AND Africa) is a home run hitter. I like him very much, I like everything about him. This is the guy. He's already proved it in the short time he's been there. He's going to make it happen.

Have you ever seen anything that generates billions of dollars but at the end of the day has no brand equity? The New England Patriots are a team who have a stadium and have jerseys ww and generate tons of revenue:; so does the UFC™. Boxing is fragmented and nobody cares about the future of boxing. All these boxing guys want is to make as much money as they can, tip out of the sport of boxing and stuff it in their pockets. They don't care about tomorrow; it's about what they can make today. To have something that you can build and make last, you have to invest. We were $44 million into this thing before it took off. Now the revenue we generate we spend all over the world. I've spent a s*** load of money across the globe. Boxing isn't building s****. Even though they know everything is f*** up and everything that's wrong, nobody is willing to go in there and fix it.

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besity is the “single greatest” threat to health, say the doctors.

Its recommendations include: ·

Fizzy drinks should be heavily taxed and junk food adverts banished until after the watershed, · doctors have said, in a call for action over · obesity. The Academy of Medical Royal Colleges, which · represents nearly every doctor in the UK, said · ballooning waistlines already constituted a “huge crisis”. Its report said current measures were failing and called for unhealthy foods to be · treated more like cigarettes. Industry leaders said the report added little to the debate on obesity. The UK is one of the most obese nations in the world with about a quarter of adults classed as obese. That figure is predicted to double by 2050 – a third of primary school leavers are already overweight. Doctors fear that a rising tide of obesity will pose dire health consequences for the nation. The Academy of Medical Royal Colleges is a “united front” of the medical profession from surgeons to GPs and psychiatrists to paediatricians. It says its doctors are seeing the consequences of unhealthy diets every day and that it has never come together on such an issue before.

A ban on advertising foods high in saturated fat, sugar and salt before 9pm. Further taxes on sugary drinks to increase prices by at least 20%. A reduction in fast food outlets near schools and leisure centres A £100m budget for interventions such as weight-loss surgery No junk food or vending machines in hospitals, where all food must meet the same nutritional standards as in schools Food labels to include calorie information for children

Prof Terence Stephenson, the chair of the Academy, evoked parallels with the campaign against smoking. He told WCF: “That required things like a ban on advertising and a reduction in marketing and the association of smoking with sporting activities – that helped people move away from smoking.”He said there was no “silver-bullet” for tackling obesity, instead the entire culture around eating needed to change to make it easier to make healthy decisions.

“I choose what I eat or whether I smoke, what people have told us is they want help to swim with the tide rather than against the current to make the healthy choice the easy one,” he said.

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While the report makes a raft of recommendations, Prof Stephenson attacked sugary drinks for being “just water and sugar” and lambasted a culture where it was deemed acceptable to drink a litre of fizzy drink at the cinema. A tax was needed to help “encourage people to drink more healthy drinks,” he said.

“The root cause is the food environment; it's like telling children going into a sweet shop not to eat sweets.” - Dr Aseem Malhotra, Cardiologist

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The British Soft Drinks Association rejected the idea that a tax on soft drinks, which it said contributed “just 2%” of the total calories in the average diet, would address a problem “which is about overall diet and levels of activity”.

Temptation Dr Aseem Malhotra, a cardiologist who helped draw up the report, has noticed more and more of his patients are overweight and suffering from obesity related illnesses. He told WCF: “The root cause is the food environment; it's like telling children going into a sweet shop not to eat sweets.

“Doctors are often accused of playing the nanny “There's nothing wrong with the occasional treat, but those treats have insinuated themselves into state, we didn't hear from a single person who said they liked being overweight, everybody we the daily diets of most people. met wanted help from the state and society. “There's an oversupply of cheap sugary foods, clearly regulation is needed.” “If we didn't have things like this we wouldn't have speed limits that save lives, we wouldn't have drink-driving limits that save lives, there's The Department of Health in England has a set up voluntary agreements with the food industry a host of things that society and state does to as part of its responsibility deal. help us live long, healthy fulfilling lives and we're just suggesting something similar.” Health minister Lord Howe welcomed the report But Terry Jones, of industry body the Food and and said he wanted to see “businesses Drink Federation said the report “seems to be a intensifying their efforts as well”. damp squib and to add little to an important He said: “To tackle the rising tide of obesity the debate”. industry, healthcare professionals, government and individuals all need to continue working “The Academy of Medical Royal Colleges has presented as its recommendations, a collection together to get results, which is why our Call to Action sets out how important this is. of unbalanced ideas apparently heavily influenced by single issue pressure groups,” he “Government is already helping people make said. healthier choices by working with industry to “FDF had hoped that today's report would have reduce fat, salt and sugar in foods and by giving children and families' advice on how to eat well, looked seriously at how the food industry and get active, and live longer through Change4Life.” the medical profession would have worked together to tackle obesity, and genuinely brought new insights to bear on how to empower healthier choices and change behaviour to deliver better long-term public health outcomes. This report fails to do that.”

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