Contents X25 FITNESS | SUMMER 2016
FEATURES 18 PARADISE RODRIGUEZ ARCHERY 101 Learn archery eleven basic tips 12 BURN FAT IN 5 STEPS WITH JASI BLAKE Learn how to burn fat in 5 steps with Jasi Blake. 08 HOW TO START A GLUTEN FREE DIET Learn how to switch to a gluten-free diet. What you should know before you start. We also tell you what to look out for when buying gluten-free products. 10 X25 KITCHEN BANANA PANCAKES RECIPE Learn how to cook homemade banana pancakes without pancake syrup. 36. X25GRAM Tag your fitness related post with #x25fitness to appear in X25GRAM. This issue features @DanielleChantle.
Model: Paradise Rodriguez www.paradiserodriguez.com Photographer: Gary Miller Makeup Artist: Jean Chin
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Contents X25 FITNESS | SUMMER 2016
12 25 CONTENT
11. X25 Training Video 25. 4 step workout with Desarai 30. Street Fitness with Clarissa Pyles 37. Move Your Body 38 Aaron Jay Interview
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Credits X25 FITNESS | SUMMER 2016
EDITOR-IN-CHIEF ART DIRECTOR Renaldo Creative @renaldocreative www.renaldocreative.com CO-FOUNDER Tiara Basora (Personal Trainer) CONTRIBUTORS Kenny Roland, Gary Miller, Damion Brown of Footz Photography, Jack Oat Photography, Ceddy J of Laser Focus Photography, Paradise Rodriguez, Jasi Blake, Clarissa Pyles, Aaron Javon, Renaldo Creative, Approved Media Entertainment and Desarai WEBSITE www.x25fitness.com www.x25fitness.com/radio www.duskspot.com/stars/x25fitness X25 Fitness Magazine (ISSN 2325-4971) is published quartley Magazine published by Renaldo Creative. Unauthorized use of this content without permission of X25 Fitness and Renaldo Creative is a violation of copyright laws. Unsolicited material will not be return unless sufficient postage is provided. The publisher, editor, and X25 Fitness staff shall not be responsible for loss or damage of any submitted manuscript and/or art. The acceptance of advertising in X25 Fitness does not imply endorsement of the publisher or X25 Fitness Magazine. Publishers reserve the right to refuse advertising if copy does not conform with editorial policy. Š 2012-2016 X25 Fitness Magazine DBA Renaldo Creative. All Rights Reserved Printed in U.S.A. PRINT IN U.S.A.
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EDITOR NOTE
I am excited to welcome you to the first issue of the X25 Fitness Magazine. This issue features a lot of great articles to help you continue your fitness journey. Our cover model Paradise Rodriguez teaches us eleven basic techniques of Archery. Jasi Blake takes us behind the scenes and show us how she stay fit. Learn how to switch to a gluten-free diet and what to avoid and more. X25 Fitness Magazine mission is to encourage and promote a healthy lifestyle to a diverse community. Renaldo Creative Editor-in-Chief WARNING CONSULT YOUR PHYSICIAN OR PERSONAL TRAINER BEFORE BEGINNING ANY DIET OR EXERCISE
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Model: Jasi Blake Photographer: Damion Brown
BURN FAT IN 5 STEPS
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SQUATS STAND
SQUAT STAND CONT Initiate the movement by inhaling and unlocking the hips, slightly bringing them back. Keep sending hips backward as the knees begin to bend. While the butt starts to stick out, make sure the chest and shoulders stay upright, and the back stays straight.
SKILLS LEVEL: NOVICE
With feet a little wider than shoulder-width apart, hips stacked over knees, and knees over ankles. Roll the shoulders back and down away from the ears. Note: Allowing the back to round (like a turtle’s shell) will cause unnecessary stress on the lower back. It's important to maintain a neutral spine throughout the movement.
Keep the head facing forward with eyes straight ahead for a neutral spine. The best squats are the deepest ones your mobility allows. Optimal squat depth would be your hips sinking below the knees (again, if you have the flexibility to do so comfortably).
Extend arms out straight so they are parallel with the ground, palms facing down (like your hands are on someone’s shoulders at a 7th grade dance). Or, if it’s more comfortable, pull elbows close to the body, palms facing each other and thumbs pointing up.
Pro tip: Squatting onto a box until the butt gently taps it will be a reminder to squat low. Engage core and, with body weight in the heels, explode back up to standing, driving through heels. Imagine the feet are spreading the floor (left foot to the left, right foot to the right) without actually moving the feet. WWW.X25FITNESS.COM
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Model: Paradise Rodriguez www.paradiserodriguez.com
Photographer: Gary Miller Makeup Artist: Jean Chin
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Archery 101 Written by: Paradise Rodriguez 1. Stance - The basic archery stance is performed by placing one foot on each side of the shooting line. If you are shooting a right hand bow, your left foot will be forward of the shooting line (on the "down range" side or the target side of the shooting line) and left handed archers will place the right foot forward of the shooting line. Space your feet so they are approximately shoulder width apart. Lower your chest and ribs downward toward your stomach. Push your shoulders downward. 2. Nocking the arrow- Nocking the arrow is the process of holding the arrow so you can snap the nock onto the bowstring. Hold the arrow shaft close to the nock behind the fletching. Place the arrow shaft on the arrow rest. On a Recurve Bow ( like mine) - the index vane should be pointing away from the riser. In other words, rotate the shaft until the index vane is between your body and the riser. When the index vane is properly aligned or orientated, SNAP the nock of the arrow onto the bowstring under the nock locator or nock-set (Recurve Bow) or between the nock locators if you use two nock sets. 3. Set your bow hand on the grip so that the grip is placed in the meaty part of the hand just below the thumb. The grip should be located in the web of the hand between the thumb and index finger. Relax the remaining fingers and gently fold them. The index finger can wrap toward the front of the bow but still it must be relaxed. When the bow is raised, the knuckles on the arrow side of the bow should create an approximate 45 degree angle. The bow hand must stay in place through the entire shot process and remain relaxed even after the bowstring is released. Recurve Bow - the index vane should be pointing away from the riser. In other words, rotate the shaft until the index vane is between your body and the
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riser. 4. Set up- With the fingers hooked around the bowstring and the bow hand settled in to the proper grip position, extend your bow-arm forward. The elbow of the bow-arm should be rotated vertically. It is important that the bow-arm shoulder remains lowered during the next action. Raise the bow-arm up slightly above your point of aim (slightly above nose level and pointing in the direction of the target). As you raise the bow, rotate your chest and shoulders so your upper body is parallel to the arrow (perpendicular to the target). 5. Draw- Draw the bowstring back toward the side of your face. The bowstring hand started slightly above the level of your nose at the end of the set-up step. Your index finger on the bowstring hand will be near the corner of your mouth. 6. Load - As you draw your bowstring arm back toward your face, move your shoulder (drawing-arm) back and down as far as possible. This is the action of positioning the shoulder and scapular so that the back muscles can "take over" the draw weight of the bow in a later step called transfer and hold. As you rotate the shoulder back, it should also move down as low as possible. 7. Anchor- Draw the bowstring back toward the side of your face the remaining distance until the tip of the index finger can be placed on the corner of your mouth. Point your thumb down in to the palm of your hand. The thumb should be tucked in to the palm but relaxed at the same time. Fold your little finger toward the palm of your hand. Keep the finger relaxed. Now press your hand snug against the side of your face. You should be holding the full draw weight of the bow in this step.
8. Transfer and Hold -From the full draw position, transfer the draw weight of the bow from your arms and shoulder into your back. To achieve this action you will align the bow arm and shoulder through your chest to be in-line with the drawing arm shoulder. Move your drawing arm elbow directly behind the arrow. Hold this position with your back muscles. The forearm and the back of your drawing hand should be relaxed. 9. Aim and Expand - From the Transfer and Hold step begin the aiming process by looking down the shaft of the arrow and placing the point on the target. Pause for a couple of seconds to re-focus on your overall form. Your weight should be evenly distributed on both feet, your hips should be over your knees and feet, lower back should be flat and chest down. Check that your grip is not tight (relax the grip fingers) and make certain your bow arm elbow is rotated. Carefully sight up the bowstring and line it up with the center of the bow limbs. 10. Release- From the Aim and Expand step begin the release process by expanding further from the center of the chest outward toward your shoulders. The expansion of the chest should feel similar to taking a deep breath which rolls the major pectoral muscles outward (widening the chest). At the same time, allow the bowstring to leave your fingers. Continue the expansion of your chest and increase the intensity of your back muscles at the same time. During the release, the scapula should continue to move toward the spine.
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