Lesnar’s Legacy

Miss Nevada, Alana Lee This Girl’s A Winner!

Boot Camp Las Vegas!

Dr. Jon Petrick Feels Your Pain

Hormones And Aging How to

Fight Obesity

VOLUME 2issue 32012

MANUFACTURING of garments, made in our USA factory or overseasMERCHANDISE for resale, e-commerce, private labelingPREMIUMS for high roller incentive & performance improvement programsPRINTING for signs, banners, displays, posters, stationery, business cardsPRODUCTS for advertising, marketing, awards, trade shows

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LOGISTICS for fulfillment, warehousing, drop shipping & private labeling

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

focus on your core business. We represent you , not the manufacturers.

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

www.thegpsinc.comor contact us at

877.513.8882

MANUFACTURING of garments, made in our USA factory or overseasMERCHANDISE for resale, e-commerce, private labelingPREMIUMS for high roller incentive & performance improvement programsPRINTING for signs, banners, displays, posters, stationery, business cardsPRODUCTS for advertising, marketing, awards, trade shows

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

CLOSEOUTS for casinos, fund-raising, special events, & player’s clubsCOMMERCIAL furniture, equipment, signage, kiosks, tents, transportation, leisure

CUSTOM DESIGN for apparel, cut and sew, custom fabrics and dyes, hang tags

LOGISTICS for fulfillment, warehousing, drop shipping & private labeling

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

focus on your core business. We represent you , not the manufacturers.

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

www.thegpsinc.comor contact us at

877.513.8882

f you’re like me, you are more than just a little happy to put old 2011 to bed and ring in a fresher, better 2012. Many of us –

particularly in Las Vegas – are weary of the lingering economic downturn. For some of the more unfortunate, financial woes have also caused a downturn in their health or their diet and taken a toll on their mental well-being as well.

We can’t turn back the clock and mostly, we wouldn’t want to. At least not on the last couple of years. Rather, we’re collectively looking for a light at the end of the tunnel and brighter days ahead in many aspects of our lives.

January is always a month to make resolutions and start new diet and exercise programs and that’s probably an extra good thing for most of us this year. We could use a little motivation and a jump start to get on a good track.

It is well documented that a healthy diet and regular exercise keep our bodies in good shape and better equipped to deal with disease and help keep us mentally fit, too. But the challenge sometimes is just to begin and so even baby steps are a good start. Don’t make huge promises or giant plans if you know your schedule or your nature will defeat them. Give yourself a fighting chance and start small with realistic goals and simple changes. You can always add more and push harder as your confidence and endurance grows.

All the experts will tell you, the best program is the one that works for you and that you can make a part of your life going forward. Find it. Do it. Repeat.

By the time you read this, the Miss America pageant will be over and one state’s contestant will be crowned. Of course, we hope it’s Miss Nevada, Alana Lee. Alana has been working hard since her recent entry into this competitive arena and if anyone can give you a positive outlook,

it is this very accomplished and downright fun woman. Read our interview with her to see what I mean.

If you’re an MMA fan, you can’t get enough of our favorite writer/blogger on the subject, Keith Talarico, who always shares his insights on the latest bout. This time he reflects on the career of UFC® star, Brock Lesnar and his contribution to the sport.

Be sure to read our regular “Success Story” interview where we feature a successful local Las Vegas entrepreneur. This month it’s Boot Camp Las Vegas founder Julie Johnston just to get you in the mood to tackle a new fitness regimen. This girl will make you laugh out loud while she simultaneously scares the daylights out of you with her ideas for getting leaner and stronger.

Welcome to another year of Las Vegas Element Fitness. We wish all our readers a healthier and happier 2012.

2012 is here…And that’s good newsMary Cassidy

MMA 8 LESNAR’S LEGACY Keith Talarico - MMA Baddass

12 THE FUTURE OF MMA Robert Drysdale

NUTRITION16 RESOLVE TO SUCCEED Crystal Petrello

MIND & BODY18 HOW TO CREATE AND STICK TO AN EXERCISE PROGRAM Sandy Scamman

22 HOW TO GET STARTED WITH YOGA Omita

SUCCESS STORY24 SAY GOOD-BYE TO PAIN!

Mary Cassidy

SUPPLEMENTS28 Hormones and Aging

John J Pierce

MS ELEMENT FITNESS32 MS ELEMENT FITNESS JODI TIAHRT Mary Cassidy

HEALTH 40 PREVENTING NECK PAIN Dr. Donald Ozello

spotlight44 MISS NEVADA ALANA LEE Mary Cassidy

Training48 FLEXIBILITY FOR MMA Fawnia Dietrich

SUCCESS STORY50 BOOT CAMP LAS VEGAS - JULIE JOHNSTON Mary Cassidy

SPROTS SCIENCE56 TAKING UP GOLF Tom Woods

HEALTH58 HOW TO FIGHT OBESITY

Danijela Crevar

8

18

24

32

56

50

f you’re like me, you are more than just a little happy to put old 2011 to bed and ring in a fresher, better 2012. Many of us –

particularly in Las Vegas – are weary of the lingering economic downturn. For some of the more unfortunate, financial woes have also caused a downturn in their health or their diet and taken a toll on their mental well-being as well.

We can’t turn back the clock and mostly, we wouldn’t want to. At least not on the last couple of years. Rather, we’re collectively looking for a light at the end of the tunnel and brighter days ahead in many aspects of our lives.

January is always a month to make resolutions and start new diet and exercise programs and that’s probably an extra good thing for most of us this year. We could use a little motivation and a jump start to get on a good track.

It is well documented that a healthy diet and regular exercise keep our bodies in good shape and better equipped to deal with disease and help keep us mentally fit, too. But the challenge sometimes is just to begin and so even baby steps are a good start. Don’t make huge promises or giant plans if you know your schedule or your nature will defeat them. Give yourself a fighting chance and start small with realistic goals and simple changes. You can always add more and push harder as your confidence and endurance grows.

All the experts will tell you, the best program is the one that works for you and that you can make a part of your life going forward. Find it. Do it. Repeat.

By the time you read this, the Miss America pageant will be over and one state’s contestant will be crowned. Of course, we hope it’s Miss Nevada, Alana Lee. Alana has been working hard since her recent entry into this competitive arena and if anyone can give you a positive outlook,

it is this very accomplished and downright fun woman. Read our interview with her to see what I mean.

If you’re an MMA fan, you can’t get enough of our favorite writer/blogger on the subject, Keith Talarico, who always shares his insights on the latest bout. This time he reflects on the career of UFC® star, Brock Lesnar and his contribution to the sport.

Be sure to read our regular “Success Story” interview where we feature a successful local Las Vegas entrepreneur. This month it’s Boot Camp Las Vegas founder Julie Johnston just to get you in the mood to tackle a new fitness regimen. This girl will make you laugh out loud while she simultaneously scares the daylights out of you with her ideas for getting leaner and stronger.

Welcome to another year of Las Vegas Element Fitness. We wish all our readers a healthier and happier 2012.

2012 is here…And that’s good newsMary Cassidy

MMA 8 LESNAR’S LEGACY Keith Talarico - MMA Baddass

12 THE FUTURE OF MMA Robert Drysdale

NUTRITION16 RESOLVE TO SUCCEED Crystal Petrello

MIND & BODY18 HOW TO CREATE AND STICK TO AN EXERCISE PROGRAM Sandy Scamman

22 HOW TO GET STARTED WITH YOGA Omita

SUCCESS STORY24 SAY GOOD-BYE TO PAIN!

Mary Cassidy

SUPPLEMENTS28 Hormones and Aging

John J Pierce

MS ELEMENT FITNESS32 MS ELEMENT FITNESS JODI TIAHRT Mary Cassidy

HEALTH 40 PREVENTING NECK PAIN Dr. Donald Ozello

spotlight44 MISS NEVADA ALANA LEE Mary Cassidy

Training48 FLEXIBILITY FOR MMA Fawnia Dietrich

SUCCESS STORY50 BOOT CAMP LAS VEGAS - JULIE JOHNSTON Mary Cassidy

SPROTS SCIENCE56 TAKING UP GOLF Tom Woods

HEALTH58 HOW TO FIGHT OBESITY

Danijela Crevar

8

18

24

32

56

50

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

GLOBAL PURCHASING SYNDICATE, Inc.www.thegpsinc.com

www.elementfitnessmagazine.com

MARY E. CASSIDYEditor in Chief

mek@thegpsinc.com

CHARLIE KEITHDirector of Operations sck@thegpsinc.com

DANIJELA CREVAR

KEITH TALARICOSr. Media Consultants

WILLIAM TuRbAYDirector of Creative Arts

PHIL COVERTDirector of Information Technology

TAuRAN WATKINSDirector of Graphic Design

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MARK A. ESHGHYPrinting & Production

CONTRIBUTING WRITERS & SUPPORTERS

Anthony DeLuca, Attorney

Candice Thornton Spann, M.D., F.A.A.D.

Crystal Petrello, MS, RD

Danijela Crevar, Fitness Champion

Dr. Donald Ozello, DC

John J. Pierce, D.O.

Keith Talarico, “MMAbADASS”

Leslie Wood, Hamilton broadway Signs

Omita, Om Yoga Therapy Institute

Robert Drysdale, Jiu Jitsu Master/MMA Trainer

Roger Sachs, Owner, Steiner’s “A Nevada Style Pub”

Sandy Scamman, President/Owner Scamman Figure Training LLC

Tom Woods, Golf Professional/Author

To ADVERTISE in ELEMENT FITNESS™, please contact sales @ the gpsinc.com or CALL: 702.834.6363

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

GLOBAL PURCHASING SYNDICATE, Inc.www.thegpsinc.com

www.elementfitnessmagazine.com

MARY E. CASSIDYEditor in Chief

mek@thegpsinc.com

CHARLIE KEITHDirector of Operations sck@thegpsinc.com

DANIJELA CREVAR

KEITH TALARICOSr. Media Consultants

WILLIAM TuRbAYDirector of Creative Arts

PHIL COVERTDirector of Information Technology

TAuRAN WATKINSDirector of Graphic Design

THOMAS GENSINGERStaff Photographer

MARK A. ESHGHYPrinting & Production

CONTRIBUTING WRITERS & SUPPORTERS

Anthony DeLuca, Attorney

Candice Thornton Spann, M.D., F.A.A.D.

Crystal Petrello, MS, RD

Danijela Crevar, Fitness Champion

Dr. Donald Ozello, DC

John J. Pierce, D.O.

Keith Talarico, “MMAbADASS”

Leslie Wood, Hamilton broadway Signs

Omita, Om Yoga Therapy Institute

Robert Drysdale, Jiu Jitsu Master/MMA Trainer

Roger Sachs, Owner, Steiner’s “A Nevada Style Pub”

Sandy Scamman, President/Owner Scamman Figure Training LLC

Tom Woods, Golf Professional/Author

To ADVERTISE in ELEMENT FITNESS™, please contact sales @ the gpsinc.com or CALL: 702.834.6363

hen they break the MMA time capsule 100 years from now, what will it say about the legacy of Brock Lesnar? His MMA career was filled with controversy, but it MUST be respected. We first saw Brock in the UFC in 2008 at UFC 81, and now we may have seen the last of Lesnar in 2011 at UFC 141 as he surprisingly announced his retirement in his post fight interview with Joe Rogan. No other fighter in the world has had such an impact in so short a time.

Brock has consistently been the UFC’s biggest PPV draw, and won the Heavyweight title in his fourth professional fight (third in the UFC), and in the process converted many new fans to the sport of MMA. Has the torch been passed? Can Alistair Overeem be the new million PPV man?

I don’t know if fans were hoping Brock would win or praying that he would lose, but either way they bought the PPV. Many MMA fans have criticized Lesnar at every turn during his short 8 fight MMA career. First it was that MMA fans did not want this pro wrestler involved in their beloved sport, and then it was that Brock was “gifted” with an early title shot. After winning the title the criticism then turned to his pro wrestling antics inside the octagon, taunting his opponents and antagonizing the fans. After that came the accusations of alleged steroid abuse leading to his bouts with diverticulitis, and finally that Brock couldn’t take a punch. But through all this, the fans kept pushing the “ORDER” button on their remote controls every time Lesnar’s name was

on the card. I myself seesawed with my feelings about Brock Lesnar’s involvement in MMA, but eventually I found myself asking the question “what does Brock Lesnar have to do to earn the respect of the ‘hardcore’ longtime MMA fans?”Besides Brock Lesnar’s obvious financial contribution to the UFC, he also converted many pro wrestling fans to MMA fans. Before Lesnar was selling millions of UFC PPV’s, he was selling millions of WWE PPV’s, and it’s not a stretch to say that some of Brock’s WWE fans followed him to the UFC. For a sport struggling to gain the mainstream recognition similar to the spectacle that the WWE enjoys, Brock’s conversionary prowess should be respected. MMA fans are funny…as much as they want mainstream recognition, they

are wary of outsiders, and Brock, as well as his new fans, were outsiders. However, Brock’s presence in the sport brought A LOT of otherwise absent media attention, and in the process helped the sport grow.

MMA

Keith Talarico

Freelance MMA writer whose love of the sport inspired him to create his own website, MMABADASS.com, dedicated to the sport he loves. Keith has trained in BJJ and Muay Thai for five years and even competed in gym vs gym “smokers”.

Volume 2 • Issue 3

UFC 141 may

have been the last time we see Brock

Lesnar

in MMA.9

Legacy.indd 8-9 1/26/12 11:03:54 PM

hen they break the MMA time capsule 100 years from now, what will it say about the legacy of Brock Lesnar? His MMA career was filled with controversy, but it MUST be respected. We first saw Brock in the UFC in 2008 at UFC 81, and now we may have seen the last of Lesnar in 2011 at UFC 141 as he surprisingly announced his retirement in his post fight interview with Joe Rogan. No other fighter in the world has had such an impact in so short a time.

Brock has consistently been the UFC’s biggest PPV draw, and won the Heavyweight title in his fourth professional fight (third in the UFC), and in the process converted many new fans to the sport of MMA. Has the torch been passed? Can Alistair Overeem be the new million PPV man?

I don’t know if fans were hoping Brock would win or praying that he would lose, but either way they bought the PPV. Many MMA fans have criticized Lesnar at every turn during his short 8 fight MMA career. First it was that MMA fans did not want this pro wrestler involved in their beloved sport, and then it was that Brock was “gifted” with an early title shot. After winning the title the criticism then turned to his pro wrestling antics inside the octagon, taunting his opponents and antagonizing the fans. After that came the accusations of alleged steroid abuse leading to his bouts with diverticulitis, and finally that Brock couldn’t take a punch. But through all this, the fans kept pushing the “ORDER” button on their remote controls every time Lesnar’s name was

on the card. I myself seesawed with my feelings about Brock Lesnar’s involvement in MMA, but eventually I found myself asking the question “what does Brock Lesnar have to do to earn the respect of the ‘hardcore’ longtime MMA fans?”Besides Brock Lesnar’s obvious financial contribution to the UFC, he also converted many pro wrestling fans to MMA fans. Before Lesnar was selling millions of UFC PPV’s, he was selling millions of WWE PPV’s, and it’s not a stretch to say that some of Brock’s WWE fans followed him to the UFC. For a sport struggling to gain the mainstream recognition similar to the spectacle that the WWE enjoys, Brock’s conversionary prowess should be respected. MMA fans are funny…as much as they want mainstream recognition, they

are wary of outsiders, and Brock, as well as his new fans, were outsiders. However, Brock’s presence in the sport brought A LOT of otherwise absent media attention, and in the process helped the sport grow.

MMA

Keith Talarico

Freelance MMA writer whose love of the sport inspired him to create his own website, MMABADASS.com, dedicated to the sport he loves. Keith has trained in BJJ and Muay Thai for five years and even competed in gym vs gym “smokers”.

Volume 2 • Issue 3

UFC 141 may

have been the last time we see Brock

Lesnar

in MMA.9

Legacy.indd 8-9 1/26/12 11:03:54 PM

Whether or not you think Brock was “gifted” with a title shot, you cannot deny his opponent’s credentials, all of whom are either former champions or were ranked in the top 15 in the Heavyweight division at one point in their careers. That alone should have silenced the critics. There is no question that Brock was rushed into a title shot, but his winning it should have put to rest the arguments that he wasn’t ready or didn’t deserve it. If you respect the credentials and careers of Heath Herring, Randy Couture, Frank Mir, and Shane Carwin, then you should respect Brock Lesnar, because he beat them all. Let’s not forget that Brock Lesnar was a Division 1 national wrestling champion, the same credentials that many of today’s MMA stars have. MMA was not as lucrative in 2000 when Brock won the national championship as it is now, and that’s why Brock turned to the WWE. If Brock had graduated college in 2007,

Volume 2 • Issue 3

and been brought along slowly, giving his career time to develop…who knows what his potential could have been. But, then he wouldn’t have been the PPV blockbuster that he is.

UFC 141 may have been the last time we see Brock Lesnar in MMA. I believe it was. Brock has plenty of money, reached the pinnacle of the sport, and has some serious health problems. So the question is now, “has the torch been passed?” Alistair Overeem is an international superstar. He is, for the most part, unknown in the United States to the casual MMA fan, but with his victory, which pushed

Lesnar into retirement, that will change. Overeem has well over 60 professional fights, and at one point held three different world titles simultaneously, one of which was the K-1 World Grand Prix, making Overeem the ONLY man to hold titles in MMA and kickboxing. Fans “in the know” probably saw Overeem’s victory over Lesnar coming, as Brock carried a reputation of not liking to be hit, and Overeem is the Heavyweight division’s most prolific striker. He was also Brock’s third opponent in a row that exposed Lesnar’s inexperience in the striking game, but can he carry the PPV numbers Lesnar did? Brock may have been inexperienced,

If you respect the credentials and careers of Heath Herring, Randy Couture, Frank Mir, and Shane Carwin,

then you should respect Brock Lesnar, because he beat them all.

may have been rushed to the top, and may not have liked to get hit, but he helped the sport of MMA grow. For that reason and that reason alone, we in the MMA business owe Brock Lesnar a debt of gratitude. At the beginning of this article I asked what Brock Lesnar’s legacy will be once they crack open the MMA time capsule in 100 years, and I believe it will be that Lesnar beat legends and world champions in his short career, and in the process was pivotal in helping MMA reach mainstream status.

Brock has plentyof money, reached the pinnacle of the sport,...

11

Legacy.indd 10-11 1/26/12 11:04:20 PM

Whether or not you think Brock was “gifted” with a title shot, you cannot deny his opponent’s credentials, all of whom are either former champions or were ranked in the top 15 in the Heavyweight division at one point in their careers. That alone should have silenced the critics. There is no question that Brock was rushed into a title shot, but his winning it should have put to rest the arguments that he wasn’t ready or didn’t deserve it. If you respect the credentials and careers of Heath Herring, Randy Couture, Frank Mir, and Shane Carwin, then you should respect Brock Lesnar, because he beat them all. Let’s not forget that Brock Lesnar was a Division 1 national wrestling champion, the same credentials that many of today’s MMA stars have. MMA was not as lucrative in 2000 when Brock won the national championship as it is now, and that’s why Brock turned to the WWE. If Brock had graduated college in 2007,

Volume 2 • Issue 3

and been brought along slowly, giving his career time to develop…who knows what his potential could have been. But, then he wouldn’t have been the PPV blockbuster that he is.

UFC 141 may have been the last time we see Brock Lesnar in MMA. I believe it was. Brock has plenty of money, reached the pinnacle of the sport, and has some serious health problems. So the question is now, “has the torch been passed?” Alistair Overeem is an international superstar. He is, for the most part, unknown in the United States to the casual MMA fan, but with his victory, which pushed

Lesnar into retirement, that will change. Overeem has well over 60 professional fights, and at one point held three different world titles simultaneously, one of which was the K-1 World Grand Prix, making Overeem the ONLY man to hold titles in MMA and kickboxing. Fans “in the know” probably saw Overeem’s victory over Lesnar coming, as Brock carried a reputation of not liking to be hit, and Overeem is the Heavyweight division’s most prolific striker. He was also Brock’s third opponent in a row that exposed Lesnar’s inexperience in the striking game, but can he carry the PPV numbers Lesnar did? Brock may have been inexperienced,

If you respect the credentials and careers of Heath Herring, Randy Couture, Frank Mir, and Shane Carwin,

then you should respect Brock Lesnar, because he beat them all.

may have been rushed to the top, and may not have liked to get hit, but he helped the sport of MMA grow. For that reason and that reason alone, we in the MMA business owe Brock Lesnar a debt of gratitude. At the beginning of this article I asked what Brock Lesnar’s legacy will be once they crack open the MMA time capsule in 100 years, and I believe it will be that Lesnar beat legends and world champions in his short career, and in the process was pivotal in helping MMA reach mainstream status.

Brock has plentyof money, reached the pinnacle of the sport,...

11

Legacy.indd 10-11 1/26/12 11:04:20 PM

“They have cleaned up the sport to the point, at least in my view, where it is not human cockfighting any more. I think they’ve made significant progress. They haven’t made me a fan, but they have made progress.”

That turnaround was made in 12 short years. So what does the next 50 have in store for MMA? As with any new phenomenon, only time will tell; but there are certain things we can bank on if we look just below the surface.

The biggest evolution the sport has made in its brief history is a financial one. It used to be that fighters would actually have to PAY to compete in cage fighting events around the country. Then it turned into making $50 to win and $50 to show up. Along came the UFC and fighters could make a little bit more, not a lot, but at least a couple thousand for going through the trouble of making weight and showing up to fight (you’d be surprised how hard it is to get someone to actually cowboy up and come to the arena).

The entry level fighters still aren’t paid huge amounts of money just for fighting, but as with any other major sport in the world the real money comes from the sponsors. Even a decent fighter can make tens of thousands of dollars per fight from his or her sponsors, in addition to the salary paid by the fight organization.

Because the sport is becoming a viable financial option for outstanding college and professional athletes, especially wrestlers and football players, we are seeing an insurgence of talent entering the ranks. It used to be that the Olympics were the highest achievement elite wrestlers could achieve—but the Olympics don’t pay their competitors. Now we are seeing several NCAA divisional champions entering MMA competitions.

The FUTURe

OF MMA

The FUTURe

OF MMA

Robert Drysdale is a World Champion Brazilian Jiu-Jitsu Black Belt, gym owner, fighter, and MMA coach. Robert has competed and taught in his sport in over a dozen countries around the world but today he makes his home in Las Vegas. Robert was introduced on Countdown to UFC 101 as the BJJ coach of former UFC light heavyweight champion Forrest Griffin. He was also selected as a coach on TUF season 8 for team Mir.

TRAIN

ING

by Robert Drysdale

ixed Martial Arts entered the American vernacular in 1993. While it had been popular in Brazil and Japan for decades, it didn’t reach our shores until just under 20 years ago. When you consider how ingrained sports like

baseball, football and basketball are in the American psyche, you begin to realize just how new our sport is.

Baseball was first played as we know it today in 1834. Basketball was invented by a Canadian physical sciences professor in 1897. The NFL officially began in 1922. Maybe more directly comparable, boxing competition was held alongside wrestling at the Grecian Olympics, which date back to 776 BC. The rules that were incorporated that formed modern boxing, the Marquess of Queensberry rules, were developed by John Chambers in 1867. Mixed Martial Arts won’t even turn 25 until 2018. It’s a baby…and that means we’re in for a wild ride as the sport matures.

In 1995, then Arizona Senator John McCain called the UFC “human cockfighting” and spent the next several years campaigning to ban the sport from both pay-per-view television and live venues around the country. Fast forward to 2007, and the same anti-MMA McCain had this to say:

The caliber of fighter that will be emerging in the next decade will be mind blowing...

13

“They have cleaned up the sport to the point, at least in my view, where it is not human cockfighting any more. I think they’ve made significant progress. They haven’t made me a fan, but they have made progress.”

That turnaround was made in 12 short years. So what does the next 50 have in store for MMA? As with any new phenomenon, only time will tell; but there are certain things we can bank on if we look just below the surface.

The biggest evolution the sport has made in its brief history is a financial one. It used to be that fighters would actually have to PAY to compete in cage fighting events around the country. Then it turned into making $50 to win and $50 to show up. Along came the UFC and fighters could make a little bit more, not a lot, but at least a couple thousand for going through the trouble of making weight and showing up to fight (you’d be surprised how hard it is to get someone to actually cowboy up and come to the arena).

The entry level fighters still aren’t paid huge amounts of money just for fighting, but as with any other major sport in the world the real money comes from the sponsors. Even a decent fighter can make tens of thousands of dollars per fight from his or her sponsors, in addition to the salary paid by the fight organization.

Because the sport is becoming a viable financial option for outstanding college and professional athletes, especially wrestlers and football players, we are seeing an insurgence of talent entering the ranks. It used to be that the Olympics were the highest achievement elite wrestlers could achieve—but the Olympics don’t pay their competitors. Now we are seeing several NCAA divisional champions entering MMA competitions.

The FUTURe

OF MMA

The FUTURe

OF MMA

Robert Drysdale is a World Champion Brazilian Jiu-Jitsu Black Belt, gym owner, fighter, and MMA coach. Robert has competed and taught in his sport in over a dozen countries around the world but today he makes his home in Las Vegas. Robert was introduced on Countdown to UFC 101 as the BJJ coach of former UFC light heavyweight champion Forrest Griffin. He was also selected as a coach on TUF season 8 for team Mir.

TRAIN

ING

by Robert Drysdale

ixed Martial Arts entered the American vernacular in 1993. While it had been popular in Brazil and Japan for decades, it didn’t reach our shores until just under 20 years ago. When you consider how ingrained sports like

baseball, football and basketball are in the American psyche, you begin to realize just how new our sport is.

Baseball was first played as we know it today in 1834. Basketball was invented by a Canadian physical sciences professor in 1897. The NFL officially began in 1922. Maybe more directly comparable, boxing competition was held alongside wrestling at the Grecian Olympics, which date back to 776 BC. The rules that were incorporated that formed modern boxing, the Marquess of Queensberry rules, were developed by John Chambers in 1867. Mixed Martial Arts won’t even turn 25 until 2018. It’s a baby…and that means we’re in for a wild ride as the sport matures.

In 1995, then Arizona Senator John McCain called the UFC “human cockfighting” and spent the next several years campaigning to ban the sport from both pay-per-view television and live venues around the country. Fast forward to 2007, and the same anti-MMA McCain had this to say:

The caliber of fighter that will be emerging in the next decade will be mind blowing...

13

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American football standouts are taking up the sport in record numbers as well. Considering that there are about 75,000 college football players in the country, and only 1696 spots available in the NFL, you see that there is a wealth of athletic talent just waiting to be tapped.

Within the decade we are also going to see a generation of fighters that were raised on MMA and have trained in that discipline since they were in grade school. It wasn’t more than five or six years ago that a legitimate MMA gym was a rare find in this country. A fighter had to go to one academy to learn standup, another to learn jiu-jitsu, a third for wrestling, and a fourth to learn to put them all together. Now there are legit, talented MMA gyms in every major city on the map. To put it in perspective, 170-lb. UFC standout Rory Macdonald was four years old when the first UFC pay-per-view

aired. He now trains with welterweight king Georges St. Pierre and is widely considered to be the future of the division.

The caliber of fighter that will be emerging in the next decade will be mind blowing, as will the level of competition taking place. Pop in a tape of UFC 1 and compare it to the latest card that the organization put together. It’s night and day.

Another major factor that will push MMA into the stratosphere in the coming years is the acceptance of the sport by mainstream media outlets. In 2004 the UFC struck a deal with Spike TV to give us The Ultimate Fighter--a seminal moment in the sport’s history and an act that arguably saved the UFC as we know it. 2009 saw the debut of Strikeforce on CBS, and in 2011 we saw the first UFC card broadcast on a major network when Cain Velasquez and Junior

Dos Santos battled for the heavyweight championship on November 12th on Fox. That TV deal will span seven years and is scheduled for 32 events per year on Fox-owned networks. The Bellator Fighting Championships airs on MTV and was recently purchased by Viacom, the world’s fourth-largest media conglomerate.

The possibilities with these deals are endless, and will mean one thing for sure: bigger and better fights in the years to come.

Some major players in the sport have predicted that MMA will eventually overtake the NFL and soccer in worldwide popularity. While calling that prediction “bold” may be an understatement, it is unquestionable that the sport hasn’t even begun to reach its full potential.

There is something visceral about fighting that other sports just can’t duplicate. Try to explain baseball to a country that doesn’t play it, hockey to a tropical nation, or to introduce polo to America’s masses. It’s not gonna happen. Fighting, on the other hand, requires very little explanation. There aren’t many things on earth that will draw a crowd like two guys ready to throw down, and that, at its core, is what assures the growth of MMA in the decades to come.

Some major players in the sport have predicted that MMA will eventually overtake the NFL and soccer in worldwide popularity.

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American football standouts are taking up the sport in record numbers as well. Considering that there are about 75,000 college football players in the country, and only 1696 spots available in the NFL, you see that there is a wealth of athletic talent just waiting to be tapped.

Within the decade we are also going to see a generation of fighters that were raised on MMA and have trained in that discipline since they were in grade school. It wasn’t more than five or six years ago that a legitimate MMA gym was a rare find in this country. A fighter had to go to one academy to learn standup, another to learn jiu-jitsu, a third for wrestling, and a fourth to learn to put them all together. Now there are legit, talented MMA gyms in every major city on the map. To put it in perspective, 170-lb. UFC standout Rory Macdonald was four years old when the first UFC pay-per-view

aired. He now trains with welterweight king Georges St. Pierre and is widely considered to be the future of the division.

The caliber of fighter that will be emerging in the next decade will be mind blowing, as will the level of competition taking place. Pop in a tape of UFC 1 and compare it to the latest card that the organization put together. It’s night and day.

Another major factor that will push MMA into the stratosphere in the coming years is the acceptance of the sport by mainstream media outlets. In 2004 the UFC struck a deal with Spike TV to give us The Ultimate Fighter--a seminal moment in the sport’s history and an act that arguably saved the UFC as we know it. 2009 saw the debut of Strikeforce on CBS, and in 2011 we saw the first UFC card broadcast on a major network when Cain Velasquez and Junior

Dos Santos battled for the heavyweight championship on November 12th on Fox. That TV deal will span seven years and is scheduled for 32 events per year on Fox-owned networks. The Bellator Fighting Championships airs on MTV and was recently purchased by Viacom, the world’s fourth-largest media conglomerate.

The possibilities with these deals are endless, and will mean one thing for sure: bigger and better fights in the years to come.

Some major players in the sport have predicted that MMA will eventually overtake the NFL and soccer in worldwide popularity. While calling that prediction “bold” may be an understatement, it is unquestionable that the sport hasn’t even begun to reach its full potential.

There is something visceral about fighting that other sports just can’t duplicate. Try to explain baseball to a country that doesn’t play it, hockey to a tropical nation, or to introduce polo to America’s masses. It’s not gonna happen. Fighting, on the other hand, requires very little explanation. There aren’t many things on earth that will draw a crowd like two guys ready to throw down, and that, at its core, is what assures the growth of MMA in the decades to come.

Some major players in the sport have predicted that MMA will eventually overtake the NFL and soccer in worldwide popularity.

The root word of “resolution” is “resolve” which is defined as “to make a firm decision to do something.” The binging on sweets and meats, leading to the tightening of our pants and the sluggish feelings in our bodies during the holidays, can fuel such “firm decisions.” We firmly resolve to eat healthily and start working out. With that, we expect our bodies to show results just as quickly as the decision to resolve our lives took us. What many people fail to realize is we have formed our unhealthy habits over years of chips, dips, and second trips to the buffet. Changing our destructive, yet enjoyable, lifestyle will not happen overnight. Neither will we be able to keep our weight off after severely changing our lifestyle for a temporary 4-6 week “diet period.” For long-lasting success with health-related goals, take your weight-loss determination to change your lifestyle in small steps. Break down your resolve into small, achievable goals. Here are some goals and tips to start you on your quest:

NUTR

ITION

Crystal Petrello, MS, RD, completed her Bachelor’s Degree in Medical Dietetics and her Master’s Degree in Community Nutrition and Health at Ohio State University. She also proudly served in the Air National Guard.

Crystal now owns a dietary firm in Las Vegas, called Crystal Clear Wellness and Nutrition. Crystal is a member of the Sports, Cardiovascular, and Wellness Nutrition practice group of the American Dietetic Association.

Crystal’s new book,“But I’m Hungry!”

is available atwww.butimhungry.net.

Food combining for satisfaction. Combine protein with fiber-rich carbs and healthy fat every time you eat. The calories will last longer. For breakfast, that may mean oatmeal topped with dried fruit and some nuts. A good snack would be Greek yogurt and fresh fruit.

Record everything in a food journal. Research has shown that people who kept a food journal lost twice as much weight as people who were dieting and exercising without keeping a food journal.

Small steps achieve big results. You set yourself up for failure when you have unrealistic goals, but setting smart, small goals will give you the confidence to keep going. In an effort to cook healthier, you could start by signing up for a healthy cooking class.

Faith in yourself: Know that you can lose weight! One of the biggest barriers to losing weight is not believing you can do it. You may have all the confidence in the world that you can succeed at your job or as a parent, and now it’s time to start building your confidence for losing weight.

Celebrate! It’s too easy to quit when you’re not paying attention to the details. If the scale isn’t moving as quickly as you’d like, look at your other achievements for motivation. Perhaps you have lowered your cholesterol, improved your blood sugar levels, gotten on a bike four times a week, or cooked a vegetarian meal for your family. So celebrate every success, no matter how big or small!

It doesn’t happen overnight, but as you follow these steps, you will soon begin to see changes that you like. One day in the not-too-distant-future, you will be able to look in the mirror and say, “Hey, welcome back!”

Feeling hungry isn’t a bad thing; it means you’re alive. Nourish your body with healthy foods most the time. You should cycle between feeling slightly hungry before a meal to being comfortably satisfied throughout the day.

resolve to

succeed

nce upon a time there was a beautiful young lady named Penelope. She was naturally thin and could eat anything she wanted with no consequences. Penelope worked out for the pure fun of it and had a passion for step-classes.

One day, with her sparkling personality and kickin’ body, she met her perfect man. Their storybook romance blossomed.

Fast forward a number of years and we find Penelope happily married to her man. They now have two kids and successful careers. Penelope has been enjoying everything life has had to offer. And boy did life offer a lot! Through all of the vacations, celebrations, romantic evenings out, pregnancies, and business lunches, she has gained fifty pounds since that fateful encounter with her now hubby. Though she loves her family, her career, and is generally happy with her life, her self-esteem has been declining. She doesn’t quite recognize the woman in the mirror. Every so often she has a minor meltdown when she goes to put on her favorite outfit and it doesn’t fit. Of course, her Prince Charming still loves and supports her, but Penelope realizes that she has lost touch with her old self. Her life has evolved from an independent young woman to a happily married mother of two and her priorities have changed significantly. In putting the needs of everyone else first, she hasn’t had the time to take care of herself.

How many of us have heard this story before? By the way, the story can easily be retold from the perspective of a man. Whether you have seen it happen to someone or have just read a recap of the last 15 years of your life, some version of this story is pertinent to a majority of us. And it is usually around this time, just after the holidays, that the protagonist of the story decides to make a change in his or her life. We have dubbed these calls-to-action “New Year’s Resolutions.” As a Dietitian, it is my busiest time of year with assisting my clients in clarifying their health-related resolutions and motivating them to stay the course well into the spring months.

17

The root word of “resolution” is “resolve” which is defined as “to make a firm decision to do something.” The binging on sweets and meats, leading to the tightening of our pants and the sluggish feelings in our bodies during the holidays, can fuel such “firm decisions.” We firmly resolve to eat healthily and start working out. With that, we expect our bodies to show results just as quickly as the decision to resolve our lives took us. What many people fail to realize is we have formed our unhealthy habits over years of chips, dips, and second trips to the buffet. Changing our destructive, yet enjoyable, lifestyle will not happen overnight. Neither will we be able to keep our weight off after severely changing our lifestyle for a temporary 4-6 week “diet period.” For long-lasting success with health-related goals, take your weight-loss determination to change your lifestyle in small steps. Break down your resolve into small, achievable goals. Here are some goals and tips to start you on your quest:

NUTR

ITION

Crystal Petrello, MS, RD, completed her Bachelor’s Degree in Medical Dietetics and her Master’s Degree in Community Nutrition and Health at Ohio State University. She also proudly served in the Air National Guard.

Crystal now owns a dietary firm in Las Vegas, called Crystal Clear Wellness and Nutrition. Crystal is a member of the Sports, Cardiovascular, and Wellness Nutrition practice group of the American Dietetic Association.

Crystal’s new book,“But I’m Hungry!”

is available atwww.butimhungry.net.

Food combining for satisfaction. Combine protein with fiber-rich carbs and healthy fat every time you eat. The calories will last longer. For breakfast, that may mean oatmeal topped with dried fruit and some nuts. A good snack would be Greek yogurt and fresh fruit.

Record everything in a food journal. Research has shown that people who kept a food journal lost twice as much weight as people who were dieting and exercising without keeping a food journal.

Small steps achieve big results. You set yourself up for failure when you have unrealistic goals, but setting smart, small goals will give you the confidence to keep going. In an effort to cook healthier, you could start by signing up for a healthy cooking class.

Faith in yourself: Know that you can lose weight! One of the biggest barriers to losing weight is not believing you can do it. You may have all the confidence in the world that you can succeed at your job or as a parent, and now it’s time to start building your confidence for losing weight.

Celebrate! It’s too easy to quit when you’re not paying attention to the details. If the scale isn’t moving as quickly as you’d like, look at your other achievements for motivation. Perhaps you have lowered your cholesterol, improved your blood sugar levels, gotten on a bike four times a week, or cooked a vegetarian meal for your family. So celebrate every success, no matter how big or small!

It doesn’t happen overnight, but as you follow these steps, you will soon begin to see changes that you like. One day in the not-too-distant-future, you will be able to look in the mirror and say, “Hey, welcome back!”

Feeling hungry isn’t a bad thing; it means you’re alive. Nourish your body with healthy foods most the time. You should cycle between feeling slightly hungry before a meal to being comfortably satisfied throughout the day.

resolve to

succeed

nce upon a time there was a beautiful young lady named Penelope. She was naturally thin and could eat anything she wanted with no consequences. Penelope worked out for the pure fun of it and had a passion for step-classes.

One day, with her sparkling personality and kickin’ body, she met her perfect man. Their storybook romance blossomed.

Fast forward a number of years and we find Penelope happily married to her man. They now have two kids and successful careers. Penelope has been enjoying everything life has had to offer. And boy did life offer a lot! Through all of the vacations, celebrations, romantic evenings out, pregnancies, and business lunches, she has gained fifty pounds since that fateful encounter with her now hubby. Though she loves her family, her career, and is generally happy with her life, her self-esteem has been declining. She doesn’t quite recognize the woman in the mirror. Every so often she has a minor meltdown when she goes to put on her favorite outfit and it doesn’t fit. Of course, her Prince Charming still loves and supports her, but Penelope realizes that she has lost touch with her old self. Her life has evolved from an independent young woman to a happily married mother of two and her priorities have changed significantly. In putting the needs of everyone else first, she hasn’t had the time to take care of herself.

How many of us have heard this story before? By the way, the story can easily be retold from the perspective of a man. Whether you have seen it happen to someone or have just read a recap of the last 15 years of your life, some version of this story is pertinent to a majority of us. And it is usually around this time, just after the holidays, that the protagonist of the story decides to make a change in his or her life. We have dubbed these calls-to-action “New Year’s Resolutions.” As a Dietitian, it is my busiest time of year with assisting my clients in clarifying their health-related resolutions and motivating them to stay the course well into the spring months.

17

s we begin the New Year, many are planning to address new found resolutions. As a trainer at Las Vegas Athletic Clubs, I frequently see a huge increase in new attendees for the first six weeks of the year, and then those numbers begin to fall off. The majority of

people over-plan and overcommit to a new program. To be realistic, I suggest you simply add one more day to your current work-out schedule, if you have one. Making a goal manageable first is vitally important to progressing later. So wherever you are in your plan, only introduce one goal which you feel is totally 100% doable. Once you have achieved that goal for a solid month and made it habitual, raise the bar again. Seems simple. Yes it is! Studies show that once a person introduces more than one goal at a time, the success rate drops from 80% to 20%. Sticking to one habit at a time makes the difference between moving forward or practically guaranteeing failure and losing belief in yourself.

What habit you choose to adopt is important in progressing as well. Your current physical state is, for the most part, a result of nutrition, activity level, and genetics. We can’t alter genetics, and the focus of this article is creating an exercise routine so I will limit my recommendations to the activity level factor.What activity I recommend depends a lot on the person’s Somatype or body type and goal. I’m going to assume one common goal: Body Fat Loss. Once I factor in the goal with the body type I’ve got a method of direction in orienting a person towards their goal. There are three different body types: Ectomorph, Mesomorph & Endomorph. (See the image below.) Your body type may not be obvious to you now, but think about what you looked like in high school. That typically clues most people into where they generally fit. Most of us are combinations of two types as well. Next, check out the workout programs suggested below for your body type.

mind

& Bo

dy

Sandy Scammanis the President and owner of Scamman Figure Training, LLC. Sandy has a degree in Psychology from the University of Missouri and works in Las Vegas with clients preparing for figure competitions. Sandy herself was the “Nevada State Figure Champion” in 2009.

How to Create and

StiCk to an

exerCiSe regimen

By Sandy Scamman

Ectomorphs: Your primary focus is to build muscle, gain lean tissue and possibly more body fat. Weight training should be a priority. Use a 2-4 sets exercises per body part with moderate to heavy weights that you can lift with good form for 6-10 repetitions. Machine-based workouts work well for ectomorphs because it allows you to focus on building muscle at a slower pace. Three days a week is the minimum, and five is preferable. Ectomorphs should minimize their time in cardio pre- or post-lifting and concentrate their energies in the lifting portion of the workouts. Remember, if you weight train hard enough your heart, which is a muscle, will benefit from conditioning as well so you are not “missing out” on cardiovascular training at all. If you are uninterested or intimidated by weight training, try an activity using body weight. Exercises such as: Push Ups, Pull Ups, Uphill Walking/Sprinting/ Stair climbing, Rowing, Swimming, Rock Climbing, Mountain Biking, SPIN biking with resistance, etc. will work well for you. If you are only comfortable doing cardiovascular training, start with 20 Minutes three days a week maximizing at 40 minutes per session. You can add more days increasing intensity once you’ve build a base of fitness. Avoid endurance type events IF changing the lean ectomorph look is your primary vision.

Endomorph: Your biggest concern is losing body fat. Endomorphs usually have rounder faces, full waist and hips, short tapered stocky limbs. Weight loss is the most difficult for endomorphs. They must engage in frequent bouts of aerobic activities like fast-paced walking, biking, dance, and low impact step classes. The goal for an endomorph is to build up the amount of time involved in aerobic activities to tap into fat stores. Begin with 30 minutes of cardio three days a week building up to seven days a week. Once you are accustomed to the stress of the activity, continue to add time each week to your sessions even as little as five minutes, increasing the commitment to aerobics gradually to 90 minutes. Rather than sitting on a machine, try to squat or stand in a split stance while doing most exercises. Stay on your feet with knees slightly bent, a tall posture, and tightened abdominals! The larger muscle groups of your legs, back, chest and abs should be used in some manner every workout. Use combination moves such as Shoulder Press while stepping up onto a platform, Reverse Lunges with front raises, Rows alternated with Dead Lifts, etc. To improve body symmetry, focus on building back width with Lat Pulldowns, and Overhead Presses to create a larger upper body tapering down to the stocky midsection/waist.

19

s we begin the New Year, many are planning to address new found resolutions. As a trainer at Las Vegas Athletic Clubs, I frequently see a huge increase in new attendees for the first six weeks of the year, and then those numbers begin to fall off. The majority of

people over-plan and overcommit to a new program. To be realistic, I suggest you simply add one more day to your current work-out schedule, if you have one. Making a goal manageable first is vitally important to progressing later. So wherever you are in your plan, only introduce one goal which you feel is totally 100% doable. Once you have achieved that goal for a solid month and made it habitual, raise the bar again. Seems simple. Yes it is! Studies show that once a person introduces more than one goal at a time, the success rate drops from 80% to 20%. Sticking to one habit at a time makes the difference between moving forward or practically guaranteeing failure and losing belief in yourself.

What habit you choose to adopt is important in progressing as well. Your current physical state is, for the most part, a result of nutrition, activity level, and genetics. We can’t alter genetics, and the focus of this article is creating an exercise routine so I will limit my recommendations to the activity level factor.What activity I recommend depends a lot on the person’s Somatype or body type and goal. I’m going to assume one common goal: Body Fat Loss. Once I factor in the goal with the body type I’ve got a method of direction in orienting a person towards their goal. There are three different body types: Ectomorph, Mesomorph & Endomorph. (See the image below.) Your body type may not be obvious to you now, but think about what you looked like in high school. That typically clues most people into where they generally fit. Most of us are combinations of two types as well. Next, check out the workout programs suggested below for your body type.

mind

& Bo

dy

Sandy Scammanis the President and owner of Scamman Figure Training, LLC. Sandy has a degree in Psychology from the University of Missouri and works in Las Vegas with clients preparing for figure competitions. Sandy herself was the “Nevada State Figure Champion” in 2009.

How to Create and

StiCk to an

exerCiSe regimen

By Sandy Scamman

Ectomorphs: Your primary focus is to build muscle, gain lean tissue and possibly more body fat. Weight training should be a priority. Use a 2-4 sets exercises per body part with moderate to heavy weights that you can lift with good form for 6-10 repetitions. Machine-based workouts work well for ectomorphs because it allows you to focus on building muscle at a slower pace. Three days a week is the minimum, and five is preferable. Ectomorphs should minimize their time in cardio pre- or post-lifting and concentrate their energies in the lifting portion of the workouts. Remember, if you weight train hard enough your heart, which is a muscle, will benefit from conditioning as well so you are not “missing out” on cardiovascular training at all. If you are uninterested or intimidated by weight training, try an activity using body weight. Exercises such as: Push Ups, Pull Ups, Uphill Walking/Sprinting/ Stair climbing, Rowing, Swimming, Rock Climbing, Mountain Biking, SPIN biking with resistance, etc. will work well for you. If you are only comfortable doing cardiovascular training, start with 20 Minutes three days a week maximizing at 40 minutes per session. You can add more days increasing intensity once you’ve build a base of fitness. Avoid endurance type events IF changing the lean ectomorph look is your primary vision.

Endomorph: Your biggest concern is losing body fat. Endomorphs usually have rounder faces, full waist and hips, short tapered stocky limbs. Weight loss is the most difficult for endomorphs. They must engage in frequent bouts of aerobic activities like fast-paced walking, biking, dance, and low impact step classes. The goal for an endomorph is to build up the amount of time involved in aerobic activities to tap into fat stores. Begin with 30 minutes of cardio three days a week building up to seven days a week. Once you are accustomed to the stress of the activity, continue to add time each week to your sessions even as little as five minutes, increasing the commitment to aerobics gradually to 90 minutes. Rather than sitting on a machine, try to squat or stand in a split stance while doing most exercises. Stay on your feet with knees slightly bent, a tall posture, and tightened abdominals! The larger muscle groups of your legs, back, chest and abs should be used in some manner every workout. Use combination moves such as Shoulder Press while stepping up onto a platform, Reverse Lunges with front raises, Rows alternated with Dead Lifts, etc. To improve body symmetry, focus on building back width with Lat Pulldowns, and Overhead Presses to create a larger upper body tapering down to the stocky midsection/waist.

19

7070 North Durango(Montecito Plaza)

702-396-0070

7175 W Lake Mead Blvd(At Rock Springs)

702-564-7335

Element Fitness_33_68.indd 35 2/22/11 3:51:41 PM

Mesomorph: This is what is considered the “ideal” body shape: An athletic build or hourglass shape. The majority of mesomorphs have broad shoulders and a slim waist. They have a faster metabolism than an endomorph and can lose weight more easily. If you’re a mesomorph, you will want to do Resistance Training three days a week to enhance your shape using 12-15 repetitions two sets, with light to moderate weights for each large muscle group. A good workout schedule would be: Monday for Legs and Shoulders Abs, Wednesday for Back Biceps Obliques, and Friday for Chest, Triceps, and Abs. Also, incorporate some aerobic activities to encourage capillary development and energy systems.

In summary, if you’re an Ectomorph you would want to use more weights giving yourself adequate recovery time, and shorter bouts of resistance type cardio on days you are not weight training. The Endomorph needs more aerobic cardio for longer bouts. Start with 20 minutes of cardiovascular work and add 5 minutes per week switching up equipment to keep your body in an adaptive state and keep from getting bored. Work up to an hour a day of cardiovascular training on days other than weight training.Sticking to the goal for even a month can be a challenge for most of us. Three techniques come to mind for me personally in my history of successfully competing: Writing it down on my calendar, making a financial commitment towards the goal (usually buying my suit or entry fee), and posting or publicly announcing my goal (Facebook is a great tool for announcing such goals).Ask yourself what goals you have accomplished in the past and what techniques you used to stick to your commitment. Apply what worked for you in the past to reach the future goal. History will serve us well if we utilize those successful experiences to drive us forward. Think of your commitment to being more fit as being a better caretaker (parent) to your body. Yes you will make mistakes and some days you will not be the ultimaterole model, but you can continue to persevere and make improvements. There is plenty to be gained by doing a routine imperfectly and flawed and doing it again better and stronger the next time around.Diet is critically important to all of these body types but due to the focus of this article we will hold off on suggestions for that until the next issue.

So before the lights go out tonight simply choose your activity goals according to your body type above, write it down, and tell someone!

i promise To always read element fitneSS M

aGazine.

i promise To always read element fitneSS M

aGazine.

i promise To always read element fitneSS M

aGazine.

i promise To always read element fitneSS M

aGazine.

7070 North Durango(Montecito Plaza)

702-396-0070

7175 W Lake Mead Blvd(At Rock Springs)

702-564-7335

Element Fitness_33_68.indd 35 2/22/11 3:51:41 PM

Mesomorph: This is what is considered the “ideal” body shape: An athletic build or hourglass shape. The majority of mesomorphs have broad shoulders and a slim waist. They have a faster metabolism than an endomorph and can lose weight more easily. If you’re a mesomorph, you will want to do Resistance Training three days a week to enhance your shape using 12-15 repetitions two sets, with light to moderate weights for each large muscle group. A good workout schedule would be: Monday for Legs and Shoulders Abs, Wednesday for Back Biceps Obliques, and Friday for Chest, Triceps, and Abs. Also, incorporate some aerobic activities to encourage capillary development and energy systems.

In summary, if you’re an Ectomorph you would want to use more weights giving yourself adequate recovery time, and shorter bouts of resistance type cardio on days you are not weight training. The Endomorph needs more aerobic cardio for longer bouts. Start with 20 minutes of cardiovascular work and add 5 minutes per week switching up equipment to keep your body in an adaptive state and keep from getting bored. Work up to an hour a day of cardiovascular training on days other than weight training.Sticking to the goal for even a month can be a challenge for most of us. Three techniques come to mind for me personally in my history of successfully competing: Writing it down on my calendar, making a financial commitment towards the goal (usually buying my suit or entry fee), and posting or publicly announcing my goal (Facebook is a great tool for announcing such goals).Ask yourself what goals you have accomplished in the past and what techniques you used to stick to your commitment. Apply what worked for you in the past to reach the future goal. History will serve us well if we utilize those successful experiences to drive us forward. Think of your commitment to being more fit as being a better caretaker (parent) to your body. Yes you will make mistakes and some days you will not be the ultimaterole model, but you can continue to persevere and make improvements. There is plenty to be gained by doing a routine imperfectly and flawed and doing it again better and stronger the next time around.Diet is critically important to all of these body types but due to the focus of this article we will hold off on suggestions for that until the next issue.

So before the lights go out tonight simply choose your activity goals according to your body type above, write it down, and tell someone!

i promise To always read element fitneSS M

aGazine.

i promise To always read element fitneSS M

aGazine.

i promise To always read element fitneSS M

aGazine.

i promise To always read element fitneSS M

aGazine.

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

First, you need to decide what you are you looking to accomplish with yoga. If you are looking to see what yoga is all about, a group class may be a good start. There are many types of yoga offered in group settings, some originating thousands of years ago, and some more modern variations. Since many are variations of the original types of yoga, they often bear similarities. Here are some of the more popular types of yoga you may hear about:

Anusara-Started in 1997, from Hatha Yoga. Anusara Yoga is a spiritual style of yoga, where one opens the heart and incorporates this openness into physical movements. Chanting is used along with these physical movements, in order to become one, spiritually, with the universe.

Ashtanga-Introduced in the early 1900’s, Ashtanga means eight limbs. These eight limbs or practices of Ashtanga Yoga are used to purify the body internally and externally. They include breath control while performing postures, while visually focusing on certain points.

Bikram-Originating from Hatha Yoga, Bikram Yoga was first introduced in the early 1970’s. It involves 26 set postures, performed in a heated room. Bikram Yoga is said to flush away toxins in the body, and to strengthen the body and help prevent injury.

HOW TO GET STARTED WITH A YOGA PROGRAMmi

nd &

Body

If you are interested in focused attention, either to attain certain physical or mental benefits, or to help in treating a specific medical condition or ailment, individual yoga therapy is a good choice. In yoga therapy, a trained yoga therapist will first find out about you and what your goals are. Then he or she will tailor a program especially for you. Hatha yoga is commonly used for yoga therapy because it involves postures, breathing, relaxation, and sometimes meditation. Because Hatha yoga is practiced with ease, it can be done by students of any age and any level, even the beginner.

Once you figure out what type of yoga is best for you, it is helpful to think about how to approach a yoga program. Are you going to ‘fit it in’ when you can, or work it in regularly with your work-out regimen, or are you going in full-swing, and making a lifestyle change? With yoga, the more you

practice it, the more benefit you receive from it. With busy schedules and hectic day-to-day lives, yoga sessions four to five times a week may not be practical. Therefore it is important to develop a good rapport with your yoga instructor, so he or she may instruct you on what practices you can do at home that will fit into your schedule, whether that is an hour or ten minutes. When you practice yoga regularly, in addition to positive physical changes, you will also attain mind/body balance. In order to retain these benefits, you must continue your practice. This is why many people have incorporated yoga into their lives.

Throughout my years of practice, I have seen many accessories advertised for yoga, ranging from blocks to ropes. With everything available, one may feel overwhelmed. What exactly do you need to get started, and be successful in your endeavor? There are only a couple essential

things needed: a good instructor, a mat, and the right mindset. Thousands of years ago, when yoga was first introduced, a disciple had his guru, or teacher, who took the student under his wing, and taught him the yogic way to attain bliss. The only thing the student needed was a platform to practice on, and an open mind. He would turn his trust to the guru. Though we have many accessories available to us today, they are not necessary to be successful in practicing yoga.

Hopefully I have given you an idea of how to get started in the practice of yoga. One last thing, don’t hesitate to contact a yoga instructor or yoga therapist and ask any questions that you may have, in order to help you feel comfortable in starting your program. Good luck on your journey to enlightenment!

Hatha-One of the original types of yoga, dating back over 5000 years ago. Hatha Yoga involves physical postures, breathing, and relaxation. The main goal of Hatha Yoga is to bring mind/body balance to the practitioner, and it is done with ease. It is the most commonly used form of yoga for yoga therapy.

Iyengar-A form of Hatha Yoga, which was introduced by B.K.S. Iyengar. This type of yoga involves postures and breathing techniques, and often involves the use of aids such as blocks, belts, and blankets to help achieve proper body alignment during practice.

Kundalini-Introduced thousands of years ago, Kundalini Yoga is a spiritual yoga, consisting of various postures, breathing techniques, and other practices. The goal is to awaken the conceptual serpent, which lies dormant, at the base of the spine. Once the serpent is awakened, she travels through chakras, or energy fields, activating them. This brings consciousness of one’s self. Then one can spiritually merge with the universe.

oga is rapidly gaining popularity in the United States. Once you are ready to join the ranks of those incorporating yoga into their lives,

there are a few things to consider:

What type of yoga is best for you?

How much time do you need to devote to yoga?

What do you need to get started?

23

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

First, you need to decide what you are you looking to accomplish with yoga. If you are looking to see what yoga is all about, a group class may be a good start. There are many types of yoga offered in group settings, some originating thousands of years ago, and some more modern variations. Since many are variations of the original types of yoga, they often bear similarities. Here are some of the more popular types of yoga you may hear about:

Anusara-Started in 1997, from Hatha Yoga. Anusara Yoga is a spiritual style of yoga, where one opens the heart and incorporates this openness into physical movements. Chanting is used along with these physical movements, in order to become one, spiritually, with the universe.

Ashtanga-Introduced in the early 1900’s, Ashtanga means eight limbs. These eight limbs or practices of Ashtanga Yoga are used to purify the body internally and externally. They include breath control while performing postures, while visually focusing on certain points.

Bikram-Originating from Hatha Yoga, Bikram Yoga was first introduced in the early 1970’s. It involves 26 set postures, performed in a heated room. Bikram Yoga is said to flush away toxins in the body, and to strengthen the body and help prevent injury.

HOW TO GET STARTED WITH A YOGA PROGRAMmi

nd &

Body

If you are interested in focused attention, either to attain certain physical or mental benefits, or to help in treating a specific medical condition or ailment, individual yoga therapy is a good choice. In yoga therapy, a trained yoga therapist will first find out about you and what your goals are. Then he or she will tailor a program especially for you. Hatha yoga is commonly used for yoga therapy because it involves postures, breathing, relaxation, and sometimes meditation. Because Hatha yoga is practiced with ease, it can be done by students of any age and any level, even the beginner.

Once you figure out what type of yoga is best for you, it is helpful to think about how to approach a yoga program. Are you going to ‘fit it in’ when you can, or work it in regularly with your work-out regimen, or are you going in full-swing, and making a lifestyle change? With yoga, the more you

practice it, the more benefit you receive from it. With busy schedules and hectic day-to-day lives, yoga sessions four to five times a week may not be practical. Therefore it is important to develop a good rapport with your yoga instructor, so he or she may instruct you on what practices you can do at home that will fit into your schedule, whether that is an hour or ten minutes. When you practice yoga regularly, in addition to positive physical changes, you will also attain mind/body balance. In order to retain these benefits, you must continue your practice. This is why many people have incorporated yoga into their lives.

Throughout my years of practice, I have seen many accessories advertised for yoga, ranging from blocks to ropes. With everything available, one may feel overwhelmed. What exactly do you need to get started, and be successful in your endeavor? There are only a couple essential

things needed: a good instructor, a mat, and the right mindset. Thousands of years ago, when yoga was first introduced, a disciple had his guru, or teacher, who took the student under his wing, and taught him the yogic way to attain bliss. The only thing the student needed was a platform to practice on, and an open mind. He would turn his trust to the guru. Though we have many accessories available to us today, they are not necessary to be successful in practicing yoga.

Hopefully I have given you an idea of how to get started in the practice of yoga. One last thing, don’t hesitate to contact a yoga instructor or yoga therapist and ask any questions that you may have, in order to help you feel comfortable in starting your program. Good luck on your journey to enlightenment!

Hatha-One of the original types of yoga, dating back over 5000 years ago. Hatha Yoga involves physical postures, breathing, and relaxation. The main goal of Hatha Yoga is to bring mind/body balance to the practitioner, and it is done with ease. It is the most commonly used form of yoga for yoga therapy.

Iyengar-A form of Hatha Yoga, which was introduced by B.K.S. Iyengar. This type of yoga involves postures and breathing techniques, and often involves the use of aids such as blocks, belts, and blankets to help achieve proper body alignment during practice.

Kundalini-Introduced thousands of years ago, Kundalini Yoga is a spiritual yoga, consisting of various postures, breathing techniques, and other practices. The goal is to awaken the conceptual serpent, which lies dormant, at the base of the spine. Once the serpent is awakened, she travels through chakras, or energy fields, activating them. This brings consciousness of one’s self. Then one can spiritually merge with the universe.

oga is rapidly gaining popularity in the United States. Once you are ready to join the ranks of those incorporating yoga into their lives,

there are a few things to consider:

What type of yoga is best for you?

How much time do you need to devote to yoga?

What do you need to get started?

23

25

Dr. Petrick knows what it is like to be a competitor and how debilitating pain can cut short a promising career. He himself was a competitive wrestler and it was his own experience with the cycle of injury and treatment that led to his pursuing a Doctorate of Chiropractic medicine at the Cleveland Chiropractic College in Kansas City, Kansas.

He was working as a stock broker when he was severely injured in a car accident in 1993. In his journey through recovery, he was introduced to the technique known as ART® and decided there and then to pursue a career in medicine.

Since that time, he has enhanced his skills with further accreditations in Selective Functional Movement Assessment (SFMA) and Functional Movement Screening (FMS), OTZ-tension adjustments and the very Active Release Techniques (ART®) that helped him recover from his own injuries.

SUCCESSSTORYdr. jonPETRICK, D.C.

r. Petrick feels your pain. No, really. He does. And then he finds it and feels it and better yet, he makes it go away. And all without drugs or surgery or endless appointments that drain your wallet but don’t address the cause of your problem.

Dr. Petrick established the Las Vegas Pain Relief Center in Henderson, Nevada just over 10 years ago with the goal of providing the most innovative and successful treatment for musculo-skeletal chronic pain conditions like back pain, neck pain, headaches and other joint and muscle problems. Since that time, Dr. Petrick has developed an enthusiastic following that includes regular “weekend warrior” patients who experience injuries and pains from their running, cycling, golfing, and other work-out pursuits.

Additionally, Dr. Petrick has become the go-to physician of choice for top athletes and performers in Las Vegas and beyond, whose livelihoods depend on their being able to compete and execute at the highest levels. He counts dancers and acrobats as well as fitness competitors and sports personalities among his stories of pain addressed and defeated. They all credit him with getting them back to the stage, into the arena, or the court or the field in record time.

ART® is a relatively new, patented and hugely successful soft tissue therapy developed by Dr. Michael Leahy, a chiropractor with a background in weight lifting. The name stands for “Active Release Techniques” and it looks like as a cross between massage and physical therapy.

But ART® is much more. “Think about your muscles as a paint brush. If you have scar tissue or thickening of the muscle, it’s like someone’s left that brush with paint in it”, says Dr. Petrick. “The bristles – your muscles – start to stick together. When muscle fibers stick together, they lose their ability to utilize and maintain correct levels of oxygen and nutrients. The muscle just locks up”.

can be used for the treatment of many conditions that affect muscles, ligaments, tendons and nerves.

Integrated Pain Relief Centers

Henderson, NV

25

Dr. Petrick knows what it is like to be a competitor and how debilitating pain can cut short a promising career. He himself was a competitive wrestler and it was his own experience with the cycle of injury and treatment that led to his pursuing a Doctorate of Chiropractic medicine at the Cleveland Chiropractic College in Kansas City, Kansas.

He was working as a stock broker when he was severely injured in a car accident in 1993. In his journey through recovery, he was introduced to the technique known as ART® and decided there and then to pursue a career in medicine.

Since that time, he has enhanced his skills with further accreditations in Selective Functional Movement Assessment (SFMA) and Functional Movement Screening (FMS), OTZ-tension adjustments and the very Active Release Techniques (ART®) that helped him recover from his own injuries.

SUCCESSSTORYdr. jonPETRICK, D.C.

r. Petrick feels your pain. No, really. He does. And then he finds it and feels it and better yet, he makes it go away. And all without drugs or surgery or endless appointments that drain your wallet but don’t address the cause of your problem.

Dr. Petrick established the Las Vegas Pain Relief Center in Henderson, Nevada just over 10 years ago with the goal of providing the most innovative and successful treatment for musculo-skeletal chronic pain conditions like back pain, neck pain, headaches and other joint and muscle problems. Since that time, Dr. Petrick has developed an enthusiastic following that includes regular “weekend warrior” patients who experience injuries and pains from their running, cycling, golfing, and other work-out pursuits.

Additionally, Dr. Petrick has become the go-to physician of choice for top athletes and performers in Las Vegas and beyond, whose livelihoods depend on their being able to compete and execute at the highest levels. He counts dancers and acrobats as well as fitness competitors and sports personalities among his stories of pain addressed and defeated. They all credit him with getting them back to the stage, into the arena, or the court or the field in record time.

ART® is a relatively new, patented and hugely successful soft tissue therapy developed by Dr. Michael Leahy, a chiropractor with a background in weight lifting. The name stands for “Active Release Techniques” and it looks like as a cross between massage and physical therapy.

But ART® is much more. “Think about your muscles as a paint brush. If you have scar tissue or thickening of the muscle, it’s like someone’s left that brush with paint in it”, says Dr. Petrick. “The bristles – your muscles – start to stick together. When muscle fibers stick together, they lose their ability to utilize and maintain correct levels of oxygen and nutrients. The muscle just locks up”.

can be used for the treatment of many conditions that affect muscles, ligaments, tendons and nerves.

Integrated Pain Relief Centers

Henderson, NV

27

ART® practitioners like Dr. Petrick works together with a patient to discover the source of their chronic pain and the exact position of the scar tissue. Then the doctor shortens the injured muscle and holds onto the scar tissue while the patient moves in a natural motion.

Through this combination of doctor and patient treatment, the scar tissue breaks free and is reabsorbed into the body. The treatment can take as little as a few minutes and, depending on the amount of scar tissue present in the muscle, may be resolved in just one visit.

ART® can be used for the treatment of many conditions that affect muscles, ligaments, tendons and nerves. Carpal tunnel syndrome, shin splints and tennis elbow are among the conditions that can be treated successfully using ART®.

It is his particular success with ART® that has earned Dr. Petrick national notoriety. His reputation spread quickly and he found himself making regular appearances on Fox Sports’ Ultimate Fighter® reality TV show. His regular treatment of the high-performance fighters of the UFC® (Ultimate Fighting Championship) resulted in on-screen appearances beginning with the 2007 season and continuing through to the current year.

In a visit to Dr. Petrick’s offices last year, Element Fitness magazine had the opportunity to see and learn first-hand about a pro-athlete’s journey through career-limiting pain and recovery.

Jelena Jankovic may not be a name familiar to many but for anyone who follows women’s professional tennis, she’s a steady fixture. Jelena is a former world #1 ranked player from Serbia currently ranked #14 on the WTA circuit. She is an amazing athlete with a string of superlatives in her resume: Ranked #1 for 17 straight weeks in 2009, winning a grand slam at age 16, named Sportswoman of the Year by the Serbian Olympic Committee and one of only 7 players to defeat both Williams sisters at the same tournament. Jelena ranked in the top 10 players list for a remarkable 4 years and 3 months, beginning in 2007.

Like many professional athletes, Jelena trains and competes at a level unknown to most amateurs. Pros train so hard that the kind of pain that sidelines the rest of us becomes second nature to them and sometimes they are able to perform at their peak in spite of it. But when increasing shoulder pain began to affect Jelena’s game – and more specifically, her serve – she sought out Dr. Petrick. She had heard about Dr. Petrick through the grapevine that all professionals share as they seek treatment for potentially career-ending injuries and complaints. Dr. Petrick’s reputation was that of a sensitive and skilled specialist who uses sophisticated but practical techniques to zero in on the pain and mobility issues his patients experience – and then addresses them.

Jelena’s outcome was exactly as promised. After her initial session with Dr. Petrick, she began to improve and the chronic pain

in her shoulder that had plagued prior to her treatments completely disappeared. She was able to return to her grueling 7 hour per day training schedule after only a few sessions with Dr. Petrick.

Jelena is an intelligent woman, poised and well-spoken but she is also steely and what might be described in some circles as a “tough customer.” She studied economics and has a pragmatic approach to everything including her career and her health care. But Jelena’s enthusiasm for Dr. Petrick is palpable as she describes the approach he takes when treating her. She marvels at his ability to clearly describe each step he takes, and the how, why, and wherefore of every manipulation. And she credits him completely with getting her back on the court, pain-free and in time for competition at the Australian Open this month in Melbourne, Australia.

Dr. Petrick also serves as an on-site physician in the Henderson offices of the world’s largest integrated titanium producer, TIMET, a company that has taken a progressive and proactive approach to employee wellness. TIMET, which employs some 1200 people in Nevada, became a true believer in ART® after seeing the results their employees experienced, some in as little as one session with Dr. Petrick.

A sample of one hundred TIMET employees were given the opportunity for a clinical assessment process with Dr. Petrick called “Selective Functional Movement Assessment (SFMA) to determine what impairments they had to painless movement. Then Dr. Petrick employed ART® in sessions averaging about 15 minutes. The results were nothing short of astonishing with an average improvement measure of 72%. Additionally, 92% of

the employees treated indicated they did not feel a need for further treatment after receiving the ART® treatement. TIMET proceeded to conduct a cost-benefit analysis of Dr. Petrick’s treatments versus the cost of employees pursuing treatment in the conventional medical system. The results were an eye-opener to the company as they realized that ART®, as used in this small test, had a medical savings potential of close to half a million dollars. TIMET then decided to open the opportunity for screening and treatment to all its employees.

To say Dr. Petrick is a force of nature in his own right is an understatement. In addition to his busy office schedule with an ever increasing patient roster, Dr. Petrick is the Nevada Team Physician to the Toronto Blue Jays and the Las Vegas 51’s baseball teams as well as the on screen injury care for coaches and fighters on the popular UFC® Ultimate Fighter reality show. He also finds time to serve on the Board for Opportunity Village and volunteer for the Las Vegas Adaptive Recreation program.

He is the founder and spokesperson for KIS-MIF (Keep It Simple-Make It Fun), an organization that helps combine mentally and physically challenged adults with stimulating outdoor activities.

Dr. Petrick emphasizes that the treatment plans at the IPRC have a starting and ending point so they don’t result in “never-ending care.” His goal is always to pinpoint the source of pain, address it with the most efficient and effective techniques and get you back in the game. And whether you’re a world-class athlete like Jelena Jankovic or one of the weekend warriors enjoying the year ‘round outdoor activities in Las Vegas, Dr. Petrick promises to “feel your pain.”D

reputation spread quickly and he found himself making

regular appearance on Fox Sports’ Ultimate Fighter® reality TV show.

say Dr. Petrick is a force of nature in his own right is an understatement.

27

ART® practitioners like Dr. Petrick works together with a patient to discover the source of their chronic pain and the exact position of the scar tissue. Then the doctor shortens the injured muscle and holds onto the scar tissue while the patient moves in a natural motion.

Through this combination of doctor and patient treatment, the scar tissue breaks free and is reabsorbed into the body. The treatment can take as little as a few minutes and, depending on the amount of scar tissue present in the muscle, may be resolved in just one visit.

ART® can be used for the treatment of many conditions that affect muscles, ligaments, tendons and nerves. Carpal tunnel syndrome, shin splints and tennis elbow are among the conditions that can be treated successfully using ART®.

It is his particular success with ART® that has earned Dr. Petrick national notoriety. His reputation spread quickly and he found himself making regular appearances on Fox Sports’ Ultimate Fighter® reality TV show. His regular treatment of the high-performance fighters of the UFC® (Ultimate Fighting Championship) resulted in on-screen appearances beginning with the 2007 season and continuing through to the current year.

In a visit to Dr. Petrick’s offices last year, Element Fitness magazine had the opportunity to see and learn first-hand about a pro-athlete’s journey through career-limiting pain and recovery.

Jelena Jankovic may not be a name familiar to many but for anyone who follows women’s professional tennis, she’s a steady fixture. Jelena is a former world #1 ranked player from Serbia currently ranked #14 on the WTA circuit. She is an amazing athlete with a string of superlatives in her resume: Ranked #1 for 17 straight weeks in 2009, winning a grand slam at age 16, named Sportswoman of the Year by the Serbian Olympic Committee and one of only 7 players to defeat both Williams sisters at the same tournament. Jelena ranked in the top 10 players list for a remarkable 4 years and 3 months, beginning in 2007.

Like many professional athletes, Jelena trains and competes at a level unknown to most amateurs. Pros train so hard that the kind of pain that sidelines the rest of us becomes second nature to them and sometimes they are able to perform at their peak in spite of it. But when increasing shoulder pain began to affect Jelena’s game – and more specifically, her serve – she sought out Dr. Petrick. She had heard about Dr. Petrick through the grapevine that all professionals share as they seek treatment for potentially career-ending injuries and complaints. Dr. Petrick’s reputation was that of a sensitive and skilled specialist who uses sophisticated but practical techniques to zero in on the pain and mobility issues his patients experience – and then addresses them.

Jelena’s outcome was exactly as promised. After her initial session with Dr. Petrick, she began to improve and the chronic pain

in her shoulder that had plagued prior to her treatments completely disappeared. She was able to return to her grueling 7 hour per day training schedule after only a few sessions with Dr. Petrick.

Jelena is an intelligent woman, poised and well-spoken but she is also steely and what might be described in some circles as a “tough customer.” She studied economics and has a pragmatic approach to everything including her career and her health care. But Jelena’s enthusiasm for Dr. Petrick is palpable as she describes the approach he takes when treating her. She marvels at his ability to clearly describe each step he takes, and the how, why, and wherefore of every manipulation. And she credits him completely with getting her back on the court, pain-free and in time for competition at the Australian Open this month in Melbourne, Australia.

Dr. Petrick also serves as an on-site physician in the Henderson offices of the world’s largest integrated titanium producer, TIMET, a company that has taken a progressive and proactive approach to employee wellness. TIMET, which employs some 1200 people in Nevada, became a true believer in ART® after seeing the results their employees experienced, some in as little as one session with Dr. Petrick.

A sample of one hundred TIMET employees were given the opportunity for a clinical assessment process with Dr. Petrick called “Selective Functional Movement Assessment (SFMA) to determine what impairments they had to painless movement. Then Dr. Petrick employed ART® in sessions averaging about 15 minutes. The results were nothing short of astonishing with an average improvement measure of 72%. Additionally, 92% of

the employees treated indicated they did not feel a need for further treatment after receiving the ART® treatement. TIMET proceeded to conduct a cost-benefit analysis of Dr. Petrick’s treatments versus the cost of employees pursuing treatment in the conventional medical system. The results were an eye-opener to the company as they realized that ART®, as used in this small test, had a medical savings potential of close to half a million dollars. TIMET then decided to open the opportunity for screening and treatment to all its employees.

To say Dr. Petrick is a force of nature in his own right is an understatement. In addition to his busy office schedule with an ever increasing patient roster, Dr. Petrick is the Nevada Team Physician to the Toronto Blue Jays and the Las Vegas 51’s baseball teams as well as the on screen injury care for coaches and fighters on the popular UFC® Ultimate Fighter reality show. He also finds time to serve on the Board for Opportunity Village and volunteer for the Las Vegas Adaptive Recreation program.

He is the founder and spokesperson for KIS-MIF (Keep It Simple-Make It Fun), an organization that helps combine mentally and physically challenged adults with stimulating outdoor activities.

Dr. Petrick emphasizes that the treatment plans at the IPRC have a starting and ending point so they don’t result in “never-ending care.” His goal is always to pinpoint the source of pain, address it with the most efficient and effective techniques and get you back in the game. And whether you’re a world-class athlete like Jelena Jankovic or one of the weekend warriors enjoying the year ‘round outdoor activities in Las Vegas, Dr. Petrick promises to “feel your pain.”D

reputation spread quickly and he found himself making

regular appearance on Fox Sports’ Ultimate Fighter® reality TV show.

say Dr. Petrick is a force of nature in his own right is an understatement.

29

ovaries secrete 80% of the estrogen with 20% derived from the adrenal gland. In menopause this ratio is reversed and the overall production of estrogens is diminished. When this happens women experience the symptoms of menopause (hot flashes, night sweats, decreased libido, fatigue, mood swings, depression, and more). The treatment is hormone replacement therapy (HRT). I have written articles on the benefits of Bio-identical HRT versus traditional HRT which uses equine estrogens (horse hormones). Bottom line here is unless you are a horse, you shouldn’t have horse hormones. A program that addresses your specific deficiencies tailored individually for you that utilize bio-identical estrogens, progesterone and possibly testosterone, as well as other nutritional supplements and diet to optimize health is the safest way to address the deficiency in hormones.

Men go through a similar situation as their testosterone levels drop. The difference in most cases is that the decline in male hormones is usually more gradual, and not as pronounced as that in females. This leads to symptoms that are gradual in onset and because of that may go unrecognized. These symptoms include, but are not limited to, decreased libido, increased fat, decrease muscle mass and strength, depression, lack of motivation and overall poorer feeling of well being. Testosterone is the main male hormone. Without it, a man will not feel much like a man, just like a woman doesn’t feel much like a woman without estrogen. Testosterone replacement can be accomplished with creams/gels, injections, or testosterone pellets. The key here is getting the proper amount of this vital hormone and continued medical follow up to ensure proper balance and overall health.

Thyroid deficiencies are another common hormone issue for many. Many times I’ve had a patient come to me with

here is an age old joke about how to make a “hormone”, but really, what are hormones? Hormones are basically chemical messengers sent from one organ to another to elicit a particular response. There are two basic types of hormones: endocrine, and exocrine. Endocrine hormones are released directly into the bloodstream and exocrine

hormones are released directly into a duct and, from the duct, they flow either into the bloodstream or from cell to cell by diffusion in a process known as paracrine signaling. Some hormones, such as testosterone, function in both endocrine and exocrine capacities.

Time (aging) plays a significant role in our hormone production. As technology and health care have improved, we as humans tend to outlive our basic biologic function, which is reproduction. Because of this, our sex hormones (steroids), have a tendency to drop off/decline at a particular time defined by each individual. There are different ages for women to enter menopause and men, andropause, each based off of their own body’s function. Other factors play a role in this as well such as overall health, smoking, activity level, surgeries, and diseases like diabetes.

Now let us look at some specific examples. Everyone likes to talk about sex, so we will start with the steroids/sex hormones. Yes, I said steroids; it is important to understand the term steroid. Steroids are not just things that bodybuilder s and athletes take to improve their performance and muscle size. Steroids are, simply put, an organic compound consisting of a four carbon ringed chain. Examples of steroids include the dietary fat cholesterol, the sex hormones estradiol and testosterone, and the anti-inflammatory drug prednisone. So, as you can see, we are all “on steroids”.

Women’s bodies make three types of estrogens: esterone (E1), estradiol (E2) and estriol (E3). The later two, E2 and E3, are secreted by the ovaries and E1 by the adrenal glands. Youthful

Hormones and

aging

SUPP

LEMEN

TS

Dr. Pierce is a board-certified emergency medicine physician and anti-aging specialist. He is the owner of the Ageless Forever clinic. Dr. Pierce also volunteers his time with the LV Metro PD and the SWAT team as a tactical physician

Hormone balancing is like “goldilocks and tHe tHree bears,”not too mucH, not too little,just rigHt: ...

by Dr, John Pierce

29

ovaries secrete 80% of the estrogen with 20% derived from the adrenal gland. In menopause this ratio is reversed and the overall production of estrogens is diminished. When this happens women experience the symptoms of menopause (hot flashes, night sweats, decreased libido, fatigue, mood swings, depression, and more). The treatment is hormone replacement therapy (HRT). I have written articles on the benefits of Bio-identical HRT versus traditional HRT which uses equine estrogens (horse hormones). Bottom line here is unless you are a horse, you shouldn’t have horse hormones. A program that addresses your specific deficiencies tailored individually for you that utilize bio-identical estrogens, progesterone and possibly testosterone, as well as other nutritional supplements and diet to optimize health is the safest way to address the deficiency in hormones.

Men go through a similar situation as their testosterone levels drop. The difference in most cases is that the decline in male hormones is usually more gradual, and not as pronounced as that in females. This leads to symptoms that are gradual in onset and because of that may go unrecognized. These symptoms include, but are not limited to, decreased libido, increased fat, decrease muscle mass and strength, depression, lack of motivation and overall poorer feeling of well being. Testosterone is the main male hormone. Without it, a man will not feel much like a man, just like a woman doesn’t feel much like a woman without estrogen. Testosterone replacement can be accomplished with creams/gels, injections, or testosterone pellets. The key here is getting the proper amount of this vital hormone and continued medical follow up to ensure proper balance and overall health.

Thyroid deficiencies are another common hormone issue for many. Many times I’ve had a patient come to me with

here is an age old joke about how to make a “hormone”, but really, what are hormones? Hormones are basically chemical messengers sent from one organ to another to elicit a particular response. There are two basic types of hormones: endocrine, and exocrine. Endocrine hormones are released directly into the bloodstream and exocrine

hormones are released directly into a duct and, from the duct, they flow either into the bloodstream or from cell to cell by diffusion in a process known as paracrine signaling. Some hormones, such as testosterone, function in both endocrine and exocrine capacities.

Time (aging) plays a significant role in our hormone production. As technology and health care have improved, we as humans tend to outlive our basic biologic function, which is reproduction. Because of this, our sex hormones (steroids), have a tendency to drop off/decline at a particular time defined by each individual. There are different ages for women to enter menopause and men, andropause, each based off of their own body’s function. Other factors play a role in this as well such as overall health, smoking, activity level, surgeries, and diseases like diabetes.

Now let us look at some specific examples. Everyone likes to talk about sex, so we will start with the steroids/sex hormones. Yes, I said steroids; it is important to understand the term steroid. Steroids are not just things that bodybuilder s and athletes take to improve their performance and muscle size. Steroids are, simply put, an organic compound consisting of a four carbon ringed chain. Examples of steroids include the dietary fat cholesterol, the sex hormones estradiol and testosterone, and the anti-inflammatory drug prednisone. So, as you can see, we are all “on steroids”.

Women’s bodies make three types of estrogens: esterone (E1), estradiol (E2) and estriol (E3). The later two, E2 and E3, are secreted by the ovaries and E1 by the adrenal glands. Youthful

Hormones and

aging

SUPP

LEMEN

TS

Dr. Pierce is a board-certified emergency medicine physician and anti-aging specialist. He is the owner of the Ageless Forever clinic. Dr. Pierce also volunteers his time with the LV Metro PD and the SWAT team as a tactical physician

Hormone balancing is like “goldilocks and tHe tHree bears,”not too mucH, not too little,just rigHt: ...

by Dr, John Pierce

symptoms of low thyroid and they know it. They have already gone to their primary care physician (PCP), had labs drawn and then told “Your levels are all within normal ranges.” Nothing gets done and the patient is left to suffer with these issues. This scenario applies to all hormones as well, I just choose thyroid to illustrate a point. What are normal levels? Are they that of the average person? Look at the trends in our society. Are we not headed to a point where the average person is obese, hypertensive (high blood pressure), hypercholesterolemic (high cholesterol), and prediabetic? It looks that way to me (just look at the amount of obese, unhealthy children now as compared to 25-35 years ago), and as such I don’t believe “normal” is so good. I’d rather my patients and I, be OPTIMAL. This means that hormones are balanced such that they are within normal levels, and the individual does not exhibit signs or symptoms of insufficiency or excess.

In the case of thyroid as mentioned above, normal levels of T3 are generally 230-420 ng/dl. T3 is the metabolically active form of thyroid, it does the action associated with thyroid function. So if your body has an optimal set point of 300 ng/dl and your level is 240 ng/dl, while still in the “normal” range, you may experience symptoms of hypothyroidism such as weight gain, fatigue, cold intolerance, constipation to name a few, and therefore, you do not have an optimal level and are not balanced. This can work the other way as well, but the most common scenario is my example.

Some take-home points from this article. Hormone balancing is like “Goldilocks and the three bears,” not too much, not too little, just right: 1. Find a physician/health care provider who understands the benefits of hormone balancing and the use of bio-identical hormones. 2. Ensure that they take the time to listen to you and your concerns and answer all of your questions. This type of treatment can not be embarked upon in a 10-20 minute office visit, in my opinion. 3. Make sure they do the proper testing and that they explain what tests they order and why. 4. Ensure you have all the knowledge you can get before you make an informed decision on partaking in any course of action in medicine.

There are no free lunches in biology. There is always a risk-to-benefit ratio and only you can decide what fits into your lifestyle. Not everybody will respond the same way to treatment since everyone is basically the same, but different. Your results may be different than someone else you know, that doesn’t mean it’s not working for you. There may be a need for a bit of adjustment to your treatment, or it could be that is your body’s own response to the treatment.

Oh yeah: Don’t pay her!!!6020 S. Rainbow Blvd Suite C

Las Vegas, NV 89118

702. 838.1994AgelessForever.net

Bio-Identical Hormone ReplacementPost Cycle TherapyMedical Weight LossVitamins & SupplementsBotox & Dermal FillersImprove StaminaBetter Sex Drive

• •• • • • •

symptoms of low thyroid and they know it. They have already gone to their primary care physician (PCP), had labs drawn and then told “Your levels are all within normal ranges.” Nothing gets done and the patient is left to suffer with these issues. This scenario applies to all hormones as well, I just choose thyroid to illustrate a point. What are normal levels? Are they that of the average person? Look at the trends in our society. Are we not headed to a point where the average person is obese, hypertensive (high blood pressure), hypercholesterolemic (high cholesterol), and prediabetic? It looks that way to me (just look at the amount of obese, unhealthy children now as compared to 25-35 years ago), and as such I don’t believe “normal” is so good. I’d rather my patients and I, be OPTIMAL. This means that hormones are balanced such that they are within normal levels, and the individual does not exhibit signs or symptoms of insufficiency or excess.

In the case of thyroid as mentioned above, normal levels of T3 are generally 230-420 ng/dl. T3 is the metabolically active form of thyroid, it does the action associated with thyroid function. So if your body has an optimal set point of 300 ng/dl and your level is 240 ng/dl, while still in the “normal” range, you may experience symptoms of hypothyroidism such as weight gain, fatigue, cold intolerance, constipation to name a few, and therefore, you do not have an optimal level and are not balanced. This can work the other way as well, but the most common scenario is my example.

Some take-home points from this article. Hormone balancing is like “Goldilocks and the three bears,” not too much, not too little, just right: 1. Find a physician/health care provider who understands the benefits of hormone balancing and the use of bio-identical hormones. 2. Ensure that they take the time to listen to you and your concerns and answer all of your questions. This type of treatment can not be embarked upon in a 10-20 minute office visit, in my opinion. 3. Make sure they do the proper testing and that they explain what tests they order and why. 4. Ensure you have all the knowledge you can get before you make an informed decision on partaking in any course of action in medicine.

There are no free lunches in biology. There is always a risk-to-benefit ratio and only you can decide what fits into your lifestyle. Not everybody will respond the same way to treatment since everyone is basically the same, but different. Your results may be different than someone else you know, that doesn’t mean it’s not working for you. There may be a need for a bit of adjustment to your treatment, or it could be that is your body’s own response to the treatment.

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33

MS. E

FJodi: I am from Tyndall, South Dakota, a small farming community in southeastern South Dakota with a grand total of about 1198 - now that my brother and I have left town. I came to Las Vegas in 2001 but before that, I had never even visited here.

EF: What might people be surprised to know about you?

Jodi: Well, let’s see…they might be surprised that I’m a proud “Jackrabbit” – that is, a graduate of South Dakota State University where I graduated with a BS in Biology (pre medicine) and minors in Chemistry and Health Science.

I worked as an EMT throughout college and as you can imagine, I’ve seen it all. I also took care of disabled people where I was literally spit on, pooped on and yelled at on a daily basis. It honestly made me thankful that I was in good health and able to walk and talk.

EF: hat sounds pretty daunting. I can certainly understand wanting to go in a different direction! When did you first become interested in fitness and why?

Jodi: I started lifting weights when I was 12, with my older brother. I loved how I felt and how my body changed from weight training. Amazing! And then in college I started competing in fitness competitions and I was hooked immediately.

To date, I have competed in over 42 fitness, figure, bikini and sports model competitions with 36 1st place titles. I am pretty proud of that!

EF: That is a terrific ‘track record.’ What has been your biggest fitness challenge?

Jodi: That’s easy – INJURIES. In the majority of my competitions, I performed a two minute routine where I danced, flipped, performed one arm push-ups and various other strength moves. Unfortunately, the hard wood floors can exact a heavy price on the body. But I’ve learned to successfully listen to my body and incorporate cross-training like Pilates and yoga into my workout routines which are not nearly as demanding. I also stopped competing and moved to fitness and commercial modeling. I like being a healthy role model in the fitness industry and helping others achieve their fitness goals..

EF: What’s your workout routine look like now?

Jodi: I do about 45 minutes of cardio six days a week and weight train five or six days. My cardio consists of

Ms. Element Fitness: Jodi Tiahrt EF: Jodi, everybody in Vegas is from

somewhere else, it seems. Where are you from?

anything from running, step mill, plyometrics (specialized, high intensity training techniques used to develop athletic power strength and speed) to running bleachers outdoors. My weight training consists of using moderate weight with a lot of super setting exercises to keep my heart rate up. (Note: “Super Sets” can be defined as performing 2 or more exercises in succession without any rest in between each set) I like to get in and out of the gym as fast as possible. I also incorporate Pilates or yoga or fitness pole dancing into my routine, once or twice a week to add variety and fun. If I am getting ready for a photo shoot, I incorporate another 30 minutes of cardio into my day.

EF: Do you have any tips for our readers on how to stick to a workout routine?

Jodi: I like to remind myself how great I feel afterwards. I can’t ever remember saying, “I wish I didn’t work out today because I feel awful afterwards.” I always tell people to find an activity – ANY activity – that they enjoy. You’re much more likely to stick with it. I also tell them it helps to get a friend or trainer so you are also accountable to them. For myself, I find it is helpful to set small goals every day or week and then when I achieve them, I reward myself with small things. My favorite is Starbucks coffee or new workout clothes. And as a last resort, if I find myself struggling with motivation, I put new music on my Ipod. Great music always gets my body moving.

EF: What is your diet like?

Jodi: I’m a real creature of habit in that department. I eat six or even seven times a day. The morning is always oatmeal mixed with whey protein and egg whites. My next meal is a whey protein shake, then boiled chicken or tilapia and brown rice and broccoli or green beans. The next few meals are the same except later in the day I just eat lean

33

MS. E

F

Jodi: I am from Tyndall, South Dakota, a small farming community in southeastern South Dakota with a grand total of about 1198 - now that my brother and I have left town. I came to Las Vegas in 2001 but before that, I had never even visited here.

EF: What might people be surprised to know about you?

Jodi: Well, let’s see…they might be surprised that I’m a proud “Jackrabbit” – that is, a graduate of South Dakota State University where I graduated with a BS in Biology (pre medicine) and minors in Chemistry and Health Science.

I worked as an EMT throughout college and as you can imagine, I’ve seen it all. I also took care of disabled people where I was literally spit on, pooped on and yelled at on a daily basis. It honestly made me thankful that I was in good health and able to walk and talk.

EF: hat sounds pretty daunting. I can certainly understand wanting to go in a different direction! When did you first become interested in fitness and why?

Jodi: I started lifting weights when I was 12, with my older brother. I loved how I felt and how my body changed from weight training. Amazing! And then in college I started competing in fitness competitions and I was hooked immediately.

To date, I have competed in over 42 fitness, figure, bikini and sports model competitions with 36 1st place titles. I am pretty proud of that!

EF: That is a terrific ‘track record.’ What has been your biggest fitness challenge?

Jodi: That’s easy – INJURIES. In the majority of my competitions, I performed a two minute routine where I danced, flipped, performed one arm push-ups and various other strength moves. Unfortunately, the hard wood floors can exact a heavy price on the body. But I’ve learned to successfully listen to my body and incorporate cross-training like Pilates and yoga into my workout routines which are not nearly as demanding. I also stopped competing and moved to fitness and commercial modeling. I like being a healthy role model in the fitness industry and helping others achieve their fitness goals..

EF: What’s your workout routine look like now?

Jodi: I do about 45 minutes of cardio six days a week and weight train five or six days. My cardio consists of

Ms. Element Fitness: Jodi Tiahrt EF: Jodi, everybody in Vegas is from

somewhere else, it seems. Where are you from?

anything from running, step mill, plyometrics (specialized, high intensity training techniques used to develop athletic power strength and speed) to running bleachers outdoors. My weight training consists of using moderate weight with a lot of super setting exercises to keep my heart rate up. (Note: “Super Sets” can be defined as performing 2 or more exercises in succession without any rest in between each set) I like to get in and out of the gym as fast as possible. I also incorporate Pilates or yoga or fitness pole dancing into my routine, once or twice a week to add variety and fun. If I am getting ready for a photo shoot, I incorporate another 30 minutes of cardio into my day.

EF: Do you have any tips for our readers on how to stick to a workout routine?

Jodi: I like to remind myself how great I feel afterwards. I can’t ever remember saying, “I wish I didn’t work out today because I feel awful afterwards.” I always tell people to find an activity – ANY activity – that they enjoy. You’re much more likely to stick with it. I also tell them it helps to get a friend or trainer so you are also accountable to them. For myself, I find it is helpful to set small goals every day or week and then when I achieve them, I reward myself with small things. My favorite is Starbucks coffee or new workout clothes. And as a last resort, if I find myself struggling with motivation, I put new music on my Ipod. Great music always gets my body moving.

EF: What is your diet like?

Jodi: I’m a real creature of habit in that department. I eat six or even seven times a day. The morning is always oatmeal mixed with whey protein and egg whites. My next meal is a whey protein shake, then boiled chicken or tilapia and brown rice and broccoli or green beans. The next few meals are the same except later in the day I just eat lean

35

protein and steamed vegetables. My last meal is a low carb meal replacement shake which consists of a mixture of whey and casein protein. I always carry food or a protein shake with me. vegetables. My last meal is a low carb meal replacement shake which consists of a mixture of whey and casein protein. I always carry food or a protein shake with me.

EF: Any guilty pleasures?

Jodi: I love Starbucks coffee and sushi. “I LOVE SUSHI” in Henderson is my favorite!

EF: What do you like best about living in Las Vegas?

Jodi: I love the fact that most places are open 24 hours a day. It’s great to be able to go to the gym or grocery shopping at 4a.m. I love Lake Las Vegas. It is beautiful and reminds me of back home. And I love the lights of the Strip and going to shows here. I’m a big fan of the Cirque du Soleil shows. For a girl from South Dakota, being able to be outdoors all year ‘round is a big plus.

EF: What DON’T you like about Las Vegas?

Jodi: I don’t like that whole “What happens in Vegas stays in Vegas” image. I think people come to Vegas and think there are no repercussions for their actions..

EF: If you could give us just one piece of advice about getting into shape, what would it be?

Jodi: You only have one life and one body so invest in your health today because you never know what tomorrow holds. In Las Vegas you could say a healthy lifestyle is a bet that will pay off big time.

35

protein and steamed vegetables. My last meal is a low carb meal replacement shake which consists of a mixture of whey and casein protein. I always carry food or a protein shake with me. vegetables. My last meal is a low carb meal replacement shake which consists of a mixture of whey and casein protein. I always carry food or a protein shake with me.

EF: Any guilty pleasures?

Jodi: I love Starbucks coffee and sushi. “I LOVE SUSHI” in Henderson is my favorite!

EF: What do you like best about living in Las Vegas?

Jodi: I love the fact that most places are open 24 hours a day. It’s great to be able to go to the gym or grocery shopping at 4a.m. I love Lake Las Vegas. It is beautiful and reminds me of back home. And I love the lights of the Strip and going to shows here. I’m a big fan of the Cirque du Soleil shows. For a girl from South Dakota, being able to be outdoors all year ‘round is a big plus.

EF: What DON’T you like about Las Vegas?

Jodi: I don’t like that whole “What happens in Vegas stays in Vegas” image. I think people come to Vegas and think there are no repercussions for their actions..

EF: If you could give us just one piece of advice about getting into shape, what would it be?

Jodi: You only have one life and one body so invest in your health today because you never know what tomorrow holds. In Las Vegas you could say a healthy lifestyle is a bet that will pay off big time.

I M A G I N G

P h o t o g r a p h yL a y o u t D e s i g n

7 0 2 . 7 6 9 . 1 0 5 1e l i t e i m a g i n g 9 @ g m a i l . c o m

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n that day a decade ago, “I saw the worst of mankind and the best of humanity all in the space of an hour” shares Terry Revella; of 911Remembrance and 911 Survivor. “It was the common man and woman lending a helping hand to each other in a time of need. It was the hot dog stand man feeding everyone, and the elderly couple who drove across the

country with nothing more than bottles of water to hand out. It was the people and the cars lining the West Side Highway with American flags flying from their cars, and the iron workers who showed up in the hundreds that very night and worked on the pile for eight months straight.”

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

IN HONOR AND SUPPORT OF THOSE STILL FALLING

PLEASE DONATE TODAY BY VISITING OUR WEBSITE FOR INSTRUCTIONS OROUR WEBSTORE FOR QUALITY PRODUCTS WE SELL TO RAISE MONEY

WWW.911UNITY.ORG

Contributers who made this ad possible

I M A G I N G

P h o t o g r a p h yL a y o u t D e s i g n

7 0 2 . 7 6 9 . 1 0 5 1e l i t e i m a g i n g 9 @ g m a i l . c o m

I M A G I N G

P h o t o g r a p h yL a y o u t D e s i g n

7 0 2 . 7 6 9 . 1 0 5 1e l i t e i m a g i n g 9 @ g m a i l . c o m

EliteAdNew.indd 1 9/8/11 6:52:49 PM

EF_25_47.indd 38 10/31/11 10:19:26 PM

Mention Element Fitnes for 10% off ImplementationThere’s a whole world of business software out there...

n that day a decade ago, “I saw the worst of mankind and the best of humanity all in the space of an hour” shares Terry Revella; of 911Remembrance and 911 Survivor. “It was the common man and woman lending a helping hand to each other in a time of need. It was the hot dog stand man feeding everyone, and the elderly couple who drove across the

country with nothing more than bottles of water to hand out. It was the people and the cars lining the West Side Highway with American flags flying from their cars, and the iron workers who showed up in the hundreds that very night and worked on the pile for eight months straight.”

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

IN HONOR AND SUPPORT OF THOSE STILL FALLING

PLEASE DONATE TODAY BY VISITING OUR WEBSITE FOR INSTRUCTIONS OROUR WEBSTORE FOR QUALITY PRODUCTS WE SELL TO RAISE MONEY

WWW.911UNITY.ORG

Contributers who made this ad possible

I M A G I N G

P h o t o g r a p h yL a y o u t D e s i g n

7 0 2 . 7 6 9 . 1 0 5 1e l i t e i m a g i n g 9 @ g m a i l . c o m

BASED ON AVERAGING HEALTH / FITNESS / SPA / MMA CLUB MEMBERSHIP DATA:

– Male: 49%

– Female: 51%

– Married: 59%

YEARLY HOUSEHOLD INCOME (USD):

– $21 – $35,000 : 19%

– $36 – $50,000: 27%

– $51 – $100,000 + : 54%

OUR READER’S AGES: – 18 – 34 years of age: 28%

– 35 – 54 years of age: 44%

– 55 + years of age: 28%

0 100

0 50

0 60

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

▲ RETAILERS, RESTAURANTS, NIGHTCLUBS, OTHER MERCHANTS: 30%

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

▲ PRIVATE JETS, LIMOS, MEDICAL SPAS AND HOTEL STRIP SPAS: 10%

TARgETs

Buying PowerLas Vegas Element Fitness Magazine (LVEF) willKNOCK YOU OUT! LVEF magazine has a targeted demographicand distribution model that mirrors that of LasVegas’ own Ultimate Fighting Championship(UFC®) organization. Our signature covers use eye-poppingphotography or original art and a 100# gloss paper that makes every issue a coffee table fixture.

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

LVEF is the only fitness magazine distributed to over 350 locations throughout the valley and listed on our website. Advertisers in LVEF increase their audience appealby tailoring their advertisement to the healthy-living and fitness enthusiast. Our talented graphic artists can produce or modify an ad for your company to give it that extra PUNCH! We look forward to seeing you in thenext issue of LVEF.

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

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

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

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

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

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

EF4_26_27.indd 26-27 11/17/11 8:52:47 PM

BASED ON AVERAGING HEALTH / FITNESS / SPA / MMA CLUB MEMBERSHIP DATA:

– Male: 49%

– Female: 51%

– Married: 59%

YEARLY HOUSEHOLD INCOME (USD):

– $21 – $35,000 : 19%

– $36 – $50,000: 27%

– $51 – $100,000 + : 54%

OUR READER’S AGES: – 18 – 34 years of age: 28%

– 35 – 54 years of age: 44%

– 55 + years of age: 28%

0 100

0 50

0 60

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

▲ RETAILERS, RESTAURANTS, NIGHTCLUBS, OTHER MERCHANTS: 30%

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

▲ PRIVATE JETS, LIMOS, MEDICAL SPAS AND HOTEL STRIP SPAS: 10%

TARgETs

Buying PowerLas Vegas Element Fitness Magazine (LVEF) willKNOCK YOU OUT! LVEF magazine has a targeted demographicand distribution model that mirrors that of LasVegas’ own Ultimate Fighting Championship(UFC®) organization. Our signature covers use eye-poppingphotography or original art and a 100# gloss paper that makes every issue a coffee table fixture.

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

LVEF is the only fitness magazine distributed to over 350 locations throughout the valley and listed on our website. Advertisers in LVEF increase their audience appealby tailoring their advertisement to the healthy-living and fitness enthusiast. Our talented graphic artists can produce or modify an ad for your company to give it that extra PUNCH! We look forward to seeing you in thenext issue of LVEF.

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

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

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

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

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

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

EF4_26_27.indd 26-27 11/17/11 8:52:47 PM

41

And if you’re picking up a heavy (or even not so heavy) object, remember the proper lifting technique: When lifting, hold the object close to your legs, and squat down. Never bend forward. Keep your spine straight and hold your neck in line with your spine. Never bend, twist or lower your head when lifting.

A big contributor to neck problems is sports. Neck pain and injuries occur in all sports, most commonly golf, football, and wrestling. The source of neck pain can be a violent twist of the

Preventing neck Pain

neck. Examples include wrestling and swinging a golf club. Collisions in contact sports like rugby and football cause neck pain, so does compression of the neck, for example heading a soccer ball.

Increasing neck strength and flexibility improves performance and lessens risk of injury. Strengthening and stretching the neck is simple. You can perform neck strengthening exercises without assistance or equipment. Here are some simple exercises:

Dr. Donald A. Ozello, DC is the owner and treating doctor at Championship Chiropractic in Las Vegas, NV. Dr. Donald A. Ozello, DC treats a wide variety of sports related injuries. Dr. Ozello includes patient education on exercise, fitness, ergonomics and nutrition as part of his treatment plan. Dr. Donald A. Ozello, DC is a published author and an award-winning public speaker.

eck pain can be performance limiting and career ending for athletes and just plain miserable for the rest of us. Neck pain is troublesome at all ages and affects a great many people. Neck pain is caused by many things,

ranging from trauma to repetitive strain. You can prevent and manage neck pain by building lifelong health in your neck through exercise and proper positioning.

The neck, or cervical spine, consists of seven articulating vertebra. There are intervertebral discs between all the cervical vertebra except between the skull and the first vertebra and between the first vertebra and the second cervical vertebra. These intervertebral discs are there to distribute shock throughout the vertebra. Tough structures called ligaments attach bones to each other for support, and tendons, which are strong tissues, attach muscles to bones. Neck muscles connect the sternum, collar bones and shoulder blades to the skull. Their function is to move and support the head.

Your position, posture, flexibility and strength are vital to neck health. Sitting still for a long time and engaging in repetitive motions is a recipe for muscle tightness and pain. So you need to maintain proper ergonomics, take frequent breaks and move while you’re seated at the computer to prevent and manage a sore or stiff neck. Long hours at the computer are a way of life. So do yourself a favor: Take regular short breaks to correct your body positioning and your posture; move your neck and shoulders to reduce muscle tension.

The top of your computer monitor should be at eye level or slightly below eye level. Do your best to maintain a posture where your shoulders are not rolled forward. Most computer users incorrectly sit with their neck too far forward. This tightens the muscles in the front of the neck and places unnecessary pressure on the rear neck muscles.

HEAL

TH

41

And if you’re picking up a heavy (or even not so heavy) object, remember the proper lifting technique: When lifting, hold the object close to your legs, and squat down. Never bend forward. Keep your spine straight and hold your neck in line with your spine. Never bend, twist or lower your head when lifting.

A big contributor to neck problems is sports. Neck pain and injuries occur in all sports, most commonly golf, football, and wrestling. The source of neck pain can be a violent twist of the

Preventing neck Pain

neck. Examples include wrestling and swinging a golf club. Collisions in contact sports like rugby and football cause neck pain, so does compression of the neck, for example heading a soccer ball.

Increasing neck strength and flexibility improves performance and lessens risk of injury. Strengthening and stretching the neck is simple. You can perform neck strengthening exercises without assistance or equipment. Here are some simple exercises:

Dr. Donald A. Ozello, DC is the owner and treating doctor at Championship Chiropractic in Las Vegas, NV. Dr. Donald A. Ozello, DC treats a wide variety of sports related injuries. Dr. Ozello includes patient education on exercise, fitness, ergonomics and nutrition as part of his treatment plan. Dr. Donald A. Ozello, DC is a published author and an award-winning public speaker.

eck pain can be performance limiting and career ending for athletes and just plain miserable for the rest of us. Neck pain is troublesome at all ages and affects a great many people. Neck pain is caused by many things,

ranging from trauma to repetitive strain. You can prevent and manage neck pain by building lifelong health in your neck through exercise and proper positioning.

The neck, or cervical spine, consists of seven articulating vertebra. There are intervertebral discs between all the cervical vertebra except between the skull and the first vertebra and between the first vertebra and the second cervical vertebra. These intervertebral discs are there to distribute shock throughout the vertebra. Tough structures called ligaments attach bones to each other for support, and tendons, which are strong tissues, attach muscles to bones. Neck muscles connect the sternum, collar bones and shoulder blades to the skull. Their function is to move and support the head.

Your position, posture, flexibility and strength are vital to neck health. Sitting still for a long time and engaging in repetitive motions is a recipe for muscle tightness and pain. So you need to maintain proper ergonomics, take frequent breaks and move while you’re seated at the computer to prevent and manage a sore or stiff neck. Long hours at the computer are a way of life. So do yourself a favor: Take regular short breaks to correct your body positioning and your posture; move your neck and shoulders to reduce muscle tension.

The top of your computer monitor should be at eye level or slightly below eye level. Do your best to maintain a posture where your shoulders are not rolled forward. Most computer users incorrectly sit with their neck too far forward. This tightens the muscles in the front of the neck and places unnecessary pressure on the rear neck muscles.

HEAL

TH

43

Execute these neck strengthening exercise in the following directions: Bending the head forward, bending the head backward, retracting the head straight backwards, bending to the left, bending to the right, turning to the left and turning to the right. Light pressure is sufficient. When turning to the right and left your hand should contact the skull not the jaw. Work through a pain-free range of motion while standing or sitting in proper posture. If an exercise doesn’t quite feel right or elicits symptoms, stop that exercise and proceed to another.

Weight training exercises for the upper back and shoulders strengthen the neck. Exercises such as shrugs, cleans and kettlebell swings build neck power.

Stretching increases flexibility and reduces muscles tension. Stretching is more effective when the muscles are warmed-up, so neck stretching is best performed in a hot shower or after a training session. Stretch your neck forward, directly to both sides and at an angle between straight forward and directly to the side. Slowly move your neck into the stretch and hold a gentle neck stretch between ten to twenty seconds. If pain, numbness or dizziness occurs, stop immediately. Stretching is not a flexibility contest and should never hurt.

Do yourself a favor: Perform neck stretching and strengthening exercises regularly. Employ proper lifting techniques, correct ergonomics and practice good posture. You can develop a healthy neck and prevent troublesome and painful neck conditions with these easy to follow guidelines.

Apply light resistance with your hand. Push against your hand and move your neck through a pain-free range of motion. Work your neck in every direction to strengthen the entire neck.

To strengthen the muscles which bend the neck backwards, bend your head as far forward as you can. Place the palm of your right hand on the back of your neck. Apply light resistance with your hand and bend your neck backwards as far as you can. Switch hands and repeat.

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43

Execute these neck strengthening exercise in the following directions: Bending the head forward, bending the head backward, retracting the head straight backwards, bending to the left, bending to the right, turning to the left and turning to the right. Light pressure is sufficient. When turning to the right and left your hand should contact the skull not the jaw. Work through a pain-free range of motion while standing or sitting in proper posture. If an exercise doesn’t quite feel right or elicits symptoms, stop that exercise and proceed to another.

Weight training exercises for the upper back and shoulders strengthen the neck. Exercises such as shrugs, cleans and kettlebell swings build neck power.

Stretching increases flexibility and reduces muscles tension. Stretching is more effective when the muscles are warmed-up, so neck stretching is best performed in a hot shower or after a training session. Stretch your neck forward, directly to both sides and at an angle between straight forward and directly to the side. Slowly move your neck into the stretch and hold a gentle neck stretch between ten to twenty seconds. If pain, numbness or dizziness occurs, stop immediately. Stretching is not a flexibility contest and should never hurt.

Do yourself a favor: Perform neck stretching and strengthening exercises regularly. Employ proper lifting techniques, correct ergonomics and practice good posture. You can develop a healthy neck and prevent troublesome and painful neck conditions with these easy to follow guidelines.

Apply light resistance with your hand. Push against your hand and move your neck through a pain-free range of motion. Work your neck in every direction to strengthen the entire neck.

To strengthen the muscles which bend the neck backwards, bend your head as far forward as you can. Place the palm of your right hand on the back of your neck. Apply light resistance with your hand and bend your neck backwards as far as you can. Switch hands and repeat.

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ROLLING THE DICE AT THE MISS AMERICA

PAGEANTMiss Nevada Alana Lee

...beauty pageants are not really my thing.

et me start off by saying beauty pageants are not really my thing. I’ve never been to one and I’ve certainly never been IN one. And

my impression of those who DO participate in these things is a view I’ve developed from watching exactly one episode of ‘Toddlers and Tiaras.’ That’s about all I can say.

Hey, if you want to strut your stuff in a bikini wearing layers of make-up and sporting a helmet ‘do’ while expounding on some “platform,” that’s your business. Other than that, I don’t really have a strong opinion about these things….har.

So I’m minding my own business at an outdoor festival at Tivoli, the beautiful new shopping center and outdoor piazza on the northwest side of the valley, and I catch a glimpse of someone who looks very out of place. Because it’s Saturday morning and there’s a farmer’s market going on and people are in shorts and tanks and flip flops and schlepping eco-friendly grocery bags full of fresh produce. And this girl sitting behind a table is wearing a damn tiara.

25

ROLLING THE DICE AT THE MISS AMERICA

PAGEANTMiss Nevada Alana Lee

...beauty pageants are not really my thing.

et me start off by saying beauty pageants are not really my thing. I’ve never been to one and I’ve certainly never been IN one. And

my impression of those who DO participate in these things is a view I’ve developed from watching exactly one episode of ‘Toddlers and Tiaras.’ That’s about all I can say.

Hey, if you want to strut your stuff in a bikini wearing layers of make-up and sporting a helmet ‘do’ while expounding on some “platform,” that’s your business. Other than that, I don’t really have a strong opinion about these things….har.

So I’m minding my own business at an outdoor festival at Tivoli, the beautiful new shopping center and outdoor piazza on the northwest side of the valley, and I catch a glimpse of someone who looks very out of place. Because it’s Saturday morning and there’s a farmer’s market going on and people are in shorts and tanks and flip flops and schlepping eco-friendly grocery bags full of fresh produce. And this girl sitting behind a table is wearing a damn tiara.

25

Hah. I can’t help myself. This could be fun. I feel compelled to stop and comment. My 22 year old son who happens to be walking with me goes into cringe mode and considers walking away from me in that “I don’t know you” routine every parent has experienced.

So I say, “Hey Miss Nevada! What’s going on?” expecting she might roll into her platform speech and I can snark to

myself about how these things should have been outlawed in the last century.

But 21 year old Alana Lee of North Las Vegas jumps to her feet and extends her hand to me like a seasoned politician. She has a firm handshake and beautiful blue eyes and all the pageant trimmings; perfect hair, false eyelashes, bright red dress and heels and garish “Miss Nevada” sash. I’m fully prepared to hate her just because. I tell her some of my people are manning a booth all the way down the plaza and ask her if she’d like to just say a quick “hi” to them.

Well this energetic young woman responds with the enthusiasm of a child with a new puppy. She tucks her arm in mine as though we’re BFFs and in her impossibly high heels she glides through crowds and over cobblestone sidewalks. All the while she’s chatting about the beautiful day, the wonderful event with an overall joie de vivre that strikes me as perfectly believable. My son trails behind us with a definite change of attitude: a newfound awe.

a comb. In fact she seems both totally comfortable and completely disengaged from the fact she’s dressed for a formal event at an outdoor fair. She walks easily among the other tables at our end of the plaza and leaves bands of adults and small children alike – particularly the princess-obsessed girls – in a bit of awe of her royal presence.

I figure this is a women well-versed in Miss Somebody-or-Other ways and so that’s why she’s seems so at ease and even like she’s having fun with the whole gig.

So later that week I spend a bit more time with Alana Lee, Miss Nevada, in a quiet booth at Mimi’s restaurant to learn more about what she’s really like and what it takes to pull off the beauty queen thing. And surprise, surprise. Miss Nevada herself isn’t really sure what it takes. Why? Because the Miss America pageant, the grandmommy of them all, will only be her 3rd pageant… ever. The woman representing the Battle Born state has only been the Dixie State (Utah) Homecoming queen and now Miss Nevada.

Oh oh. That’s a pretty slim resume in the world of professional pageant participants. I ask her what her chances are to win Miss America and she says, with what I am learning is characteristic enthusiasm and optimism, “Fantastic!” She seems perfectly sincere and goes on to explain that audiences and crowds don’t freak her out a bit and she has worked as a small network on-air performer. But what about the talent portion of the competition? I ask her about her special “talent”, that hallmark of the Miss America pageant and she giggles. “Well”, she says, “I sing. It’s yet to be seen if it’s a “talent!”.

While we’re chatting, I discover that Alana Lee is the youngest of 7 children and the daughter of Nevada State Senator John Lee. She grew up in North Las Vegas and attended Mojave High School. She attends Dixie College in Utah where she is an outstanding student majoring in Communications. She has lived and travelled around the world including a stint in China teaching English and a year visit to Ireland when she was

16 years old. She tells me her parents sent her, a member in good standing of the LDS church, to live with her slightly wilder Irish Catholic relatives. I ask her if she was her own tourist attraction while there, given the well-known LDS conservatism and aversion to alcohol and she just laughs off the question and declares that the whole experience was one of the best in her life (so far) and a heck of a good time. I’m rethinking at least one of my pre-conceived notions.

As we wander through the crowds, we attract a bit of attention. No kidding. The sparkling tiara does that to people. But Alana continues to visit with me as we walk along, getting me to tell her more about myself and my life than I normally reveal to strangers. And when we arrive at the Element Fitness table, she becomes BFFs with everyone in tiara-distance. She graciously poses for pictures and talks and laughs whole-heartedly with everyone who approaches her. She never asks for a mirror or

Alana has a genuine sense of humor...

Oh snap! This girl is good and I remark that maybe she should consider stand-up as her talent and she lets out a loud laugh at that, too. Seems Alana has a genuine sense of humor and a grounded view of herself and her talent and being the youngest of 7 children has probably helped that along. She confirms

what I suspect: that family is her strength and they encourage her and keep her head on straight. Her platform is “improving relations through effective communications” and from what I’ve seen, that’s an area in which she has

some real expertise.

So the last burning question I have for Alana is what does a nice LDS girl in the most famous beauty pageant in the world do about that swimsuit portion of the show. One piece or bikini? She throws back her head again and laughs. “Bikini’! Why do you think I’m watching what I eat today? I gotta be ready!

I wrap up our conversation and find myself thinking just what a delightful surprise Alana Lee has turned out to be and how she has certainly not played to type the way I had anticipated. I ask the waitress for the check and I’m in for the last – and biggest surprise of all. Not only is Alana a natural beauty inside and out with a great sense of humor and a clear view of herself and the world, Alana has also already taken care of the tab.

27

Hah. I can’t help myself. This could be fun. I feel compelled to stop and comment. My 22 year old son who happens to be walking with me goes into cringe mode and considers walking away from me in that “I don’t know you” routine every parent has experienced.

So I say, “Hey Miss Nevada! What’s going on?” expecting she might roll into her platform speech and I can snark to

myself about how these things should have been outlawed in the last century.

But 21 year old Alana Lee of North Las Vegas jumps to her feet and extends her hand to me like a seasoned politician. She has a firm handshake and beautiful blue eyes and all the pageant trimmings; perfect hair, false eyelashes, bright red dress and heels and garish “Miss Nevada” sash. I’m fully prepared to hate her just because. I tell her some of my people are manning a booth all the way down the plaza and ask her if she’d like to just say a quick “hi” to them.

Well this energetic young woman responds with the enthusiasm of a child with a new puppy. She tucks her arm in mine as though we’re BFFs and in her impossibly high heels she glides through crowds and over cobblestone sidewalks. All the while she’s chatting about the beautiful day, the wonderful event with an overall joie de vivre that strikes me as perfectly believable. My son trails behind us with a definite change of attitude: a newfound awe.

a comb. In fact she seems both totally comfortable and completely disengaged from the fact she’s dressed for a formal event at an outdoor fair. She walks easily among the other tables at our end of the plaza and leaves bands of adults and small children alike – particularly the princess-obsessed girls – in a bit of awe of her royal presence.

I figure this is a women well-versed in Miss Somebody-or-Other ways and so that’s why she’s seems so at ease and even like she’s having fun with the whole gig.

So later that week I spend a bit more time with Alana Lee, Miss Nevada, in a quiet booth at Mimi’s restaurant to learn more about what she’s really like and what it takes to pull off the beauty queen thing. And surprise, surprise. Miss Nevada herself isn’t really sure what it takes. Why? Because the Miss America pageant, the grandmommy of them all, will only be her 3rd pageant… ever. The woman representing the Battle Born state has only been the Dixie State (Utah) Homecoming queen and now Miss Nevada.

Oh oh. That’s a pretty slim resume in the world of professional pageant participants. I ask her what her chances are to win Miss America and she says, with what I am learning is characteristic enthusiasm and optimism, “Fantastic!” She seems perfectly sincere and goes on to explain that audiences and crowds don’t freak her out a bit and she has worked as a small network on-air performer. But what about the talent portion of the competition? I ask her about her special “talent”, that hallmark of the Miss America pageant and she giggles. “Well”, she says, “I sing. It’s yet to be seen if it’s a “talent!”.

While we’re chatting, I discover that Alana Lee is the youngest of 7 children and the daughter of Nevada State Senator John Lee. She grew up in North Las Vegas and attended Mojave High School. She attends Dixie College in Utah where she is an outstanding student majoring in Communications. She has lived and travelled around the world including a stint in China teaching English and a year visit to Ireland when she was

16 years old. She tells me her parents sent her, a member in good standing of the LDS church, to live with her slightly wilder Irish Catholic relatives. I ask her if she was her own tourist attraction while there, given the well-known LDS conservatism and aversion to alcohol and she just laughs off the question and declares that the whole experience was one of the best in her life (so far) and a heck of a good time. I’m rethinking at least one of my pre-conceived notions.

As we wander through the crowds, we attract a bit of attention. No kidding. The sparkling tiara does that to people. But Alana continues to visit with me as we walk along, getting me to tell her more about myself and my life than I normally reveal to strangers. And when we arrive at the Element Fitness table, she becomes BFFs with everyone in tiara-distance. She graciously poses for pictures and talks and laughs whole-heartedly with everyone who approaches her. She never asks for a mirror or

Alana has a genuine sense of humor...

Oh snap! This girl is good and I remark that maybe she should consider stand-up as her talent and she lets out a loud laugh at that, too. Seems Alana has a genuine sense of humor and a grounded view of herself and her talent and being the youngest of 7 children has probably helped that along. She confirms

what I suspect: that family is her strength and they encourage her and keep her head on straight. Her platform is “improving relations through effective communications” and from what I’ve seen, that’s an area in which she has

some real expertise.

So the last burning question I have for Alana is what does a nice LDS girl in the most famous beauty pageant in the world do about that swimsuit portion of the show. One piece or bikini? She throws back her head again and laughs. “Bikini’! Why do you think I’m watching what I eat today? I gotta be ready!

I wrap up our conversation and find myself thinking just what a delightful surprise Alana Lee has turned out to be and how she has certainly not played to type the way I had anticipated. I ask the waitress for the check and I’m in for the last – and biggest surprise of all. Not only is Alana a natural beauty inside and out with a great sense of humor and a clear view of herself and the world, Alana has also already taken care of the tab.

27

49

TRAIN

ING

Fawnia Dietrich is a professional model and pole dancer in Las Vegas whose credentials include figure competition champion, screen and television credits and entrepreneur. Fawnia currently conducts classes in pole dancing, exotic dance, belly dancing, cardio kick-boxing and Zumba®.

lexibility is often the last thing on an athlete’s mind, especially a fighter. Unfortu-nately most fighters don’t realize the hidden benefits of flexibility training. Every-one has heard that being flexible can help prevent injuries and will allow one to

kick higher. While those are both great reasons to work on improving one’s flexibility, let’s look at these additional benefits:

In speaking with Chris Reilly, owner and head trainer at Legends MMA in Hollywood, California, I learned what is the “bare bones” of a flexibility program for MMA athletes and those of us ladies who want to train like one.

Pre Workout:➊ Jump Rope for three intervals at three minutes each, for a total of nine minutes. Fancy footwork is involved during your jump rope warm ups. You need to warm-up dynamically and with a variety of different timings in your rope rotations. Basic, cross, side to side and double time are common jump rope exercises.

➋ Basic Stretching is imperative. Breeze through these stretches in less than10 minutes. Hold each stretch for 10 -15 seconds.

From a standing position, bend forward and touch your toes.

Body parts stretched: Hamstrings and low back Spread legs apart, bend forward and touch the floor or grab your legs.

Body parts stretched: Hamstrings and low back From this position lunge to each side.

Body parts stretched: Adductors, quadriceps Stand with your legs apart and with one arm overhead, lean to the side. Repeat on other side.

Body parts stretched: Obliques, lats Standing normally, bring one arm across your body, parallel to the floor and hold that arm in with your other hand on the elbow. Repeat on the other side.

Body part stretched: Shoulders Raise one arm over head, bend at the elbow and use your other hand to help push your bent arm down (reaching your hand towards the floor.) Repeat on the other side.

Body part stretched: Triceps Raise one arm up to shoulder height, resting the back of that hand against a wall (thumb down). Turn your upper torso away from that hand. Repeat on the other side.

Body part stretched: Biceps Raise one arm up to shoulder height, resting the palm of your hand on the wall (thumb up). Turn your upper torso away from that hand. Repeat on the other side.

Body part stretched: Chest Let your head fall to the side, bringing your ear to shoulder. You may use one hand to apply gentle additional pressure, increasing the stretch. Repeat on the other side.

Body part stretched: Neck (side)

Female Flexibility training For mma

by Fawnia Dietrich

Tuck your chin to your chest. You may use one hand to apply gentle additional pressure. Raise your head, looking up.

Body part stretched: Neck (back and front)

fIncreased striking speed, reaction time, and body awareness because nerve impulse velocity is increased. (Improved brain to muscle signaling.)

➠ Increased strength and explosive power by the elimination of trigger points in the muscles and fascia.

➠ Improved cardiovascular efficiency because the muscles are more capable of free movement.

➠ Speeds recovery time by improving circulation throughout the body allowing for more intense training.

Pre Workout:Following your pre-workout stretch, you will train for 60 minutes, after which comes your more in-depth post workout stretch.

During your post workout stretch you can take more time as your muscles are much warmer then when you began 60 minutes ago.

Post Workout:Partner stretching has the advantage of giving you a deeper stretch, which is favorable. Hold each stretch for 30 – 60 seconds and do each stretch for several minutes.

a) Lay on your back and bend one leg in towards your chest. Your partner will gently press your bent leg towards your body. Your partner will slowly move your bend knee towards the center of your body. Repeat on other leg. Body parts stretched: Hamstrings and glutes

b) While lying on your back raise one leg straight up. Your partner will gently press your extended leg towards the floor. Repeat on other leg. Body part stretched: Hamstrings

c) Sit with legs apart and have your partner gently push your upper torso towards the floor.

Body parts stretched: Hamstrings, adductorsd) Sit on the floor directly across from your partner and hold hands. Your partner will lean back, which in turn pulls your upper body towards the floor. Return the favor and pull your partner forward by leaning back. Body parts stretched: Hamstrings, adductors

Whether you are stretching before or after your workout, always be conscious of your breathing. The power of breath can relax your mind and your muscles and improve your level of flexibility.

Flexibility training for athletes varies from person to person and your style of fighting will dictate your training needs. With striking JiuJitsu, and wrestling being the three core martial art forms, the above

program is the perfect foundation for improving your flexibility. Have a great stretch!

Post Workout:

49

TRAIN

ING

Fawnia Dietrich is a professional model and pole dancer in Las Vegas whose credentials include figure competition champion, screen and television credits and entrepreneur. Fawnia currently conducts classes in pole dancing, exotic dance, belly dancing, cardio kick-boxing and Zumba®.

lexibility is often the last thing on an athlete’s mind, especially a fighter. Unfortu-nately most fighters don’t realize the hidden benefits of flexibility training. Every-one has heard that being flexible can help prevent injuries and will allow one to

kick higher. While those are both great reasons to work on improving one’s flexibility, let’s look at these additional benefits:

In speaking with Chris Reilly, owner and head trainer at Legends MMA in Hollywood, California, I learned what is the “bare bones” of a flexibility program for MMA athletes and those of us ladies who want to train like one.

Pre Workout:➊ Jump Rope for three intervals at three minutes each, for a total of nine minutes. Fancy footwork is involved during your jump rope warm ups. You need to warm-up dynamically and with a variety of different timings in your rope rotations. Basic, cross, side to side and double time are common jump rope exercises.

➋ Basic Stretching is imperative. Breeze through these stretches in less than10 minutes. Hold each stretch for 10 -15 seconds.

From a standing position, bend forward and touch your toes.

Body parts stretched: Hamstrings and low back Spread legs apart, bend forward and touch the floor or grab your legs.

Body parts stretched: Hamstrings and low back From this position lunge to each side.

Body parts stretched: Adductors, quadriceps Stand with your legs apart and with one arm overhead, lean to the side. Repeat on other side.

Body parts stretched: Obliques, lats Standing normally, bring one arm across your body, parallel to the floor and hold that arm in with your other hand on the elbow. Repeat on the other side.

Body part stretched: Shoulders Raise one arm over head, bend at the elbow and use your other hand to help push your bent arm down (reaching your hand towards the floor.) Repeat on the other side.

Body part stretched: Triceps Raise one arm up to shoulder height, resting the back of that hand against a wall (thumb down). Turn your upper torso away from that hand. Repeat on the other side.

Body part stretched: Biceps Raise one arm up to shoulder height, resting the palm of your hand on the wall (thumb up). Turn your upper torso away from that hand. Repeat on the other side.

Body part stretched: Chest Let your head fall to the side, bringing your ear to shoulder. You may use one hand to apply gentle additional pressure, increasing the stretch. Repeat on the other side.

Body part stretched: Neck (side)

Female Flexibility training For mma

by Fawnia Dietrich

Tuck your chin to your chest. You may use one hand to apply gentle additional pressure. Raise your head, looking up.

Body part stretched: Neck (back and front)

fIncreased striking speed, reaction time, and body awareness because nerve impulse velocity is increased. (Improved brain to muscle signaling.)

➠ Increased strength and explosive power by the elimination of trigger points in the muscles and fascia.

➠ Improved cardiovascular efficiency because the muscles are more capable of free movement.

➠ Speeds recovery time by improving circulation throughout the body allowing for more intense training.

Pre Workout:Following your pre-workout stretch, you will train for 60 minutes, after which comes your more in-depth post workout stretch.

During your post workout stretch you can take more time as your muscles are much warmer then when you began 60 minutes ago.

Post Workout:Partner stretching has the advantage of giving you a deeper stretch, which is favorable. Hold each stretch for 30 – 60 seconds and do each stretch for several minutes.

a) Lay on your back and bend one leg in towards your chest. Your partner will gently press your bent leg towards your body. Your partner will slowly move your bend knee towards the center of your body. Repeat on other leg. Body parts stretched: Hamstrings and glutes

b) While lying on your back raise one leg straight up. Your partner will gently press your extended leg towards the floor. Repeat on other leg. Body part stretched: Hamstrings

c) Sit with legs apart and have your partner gently push your upper torso towards the floor.

Body parts stretched: Hamstrings, adductorsd) Sit on the floor directly across from your partner and hold hands. Your partner will lean back, which in turn pulls your upper body towards the floor. Return the favor and pull your partner forward by leaning back. Body parts stretched: Hamstrings, adductors

Whether you are stretching before or after your workout, always be conscious of your breathing. The power of breath can relax your mind and your muscles and improve your level of flexibility.

Flexibility training for athletes varies from person to person and your style of fighting will dictate your training needs. With striking JiuJitsu, and wrestling being the three core martial art forms, the above

program is the perfect foundation for improving your flexibility. Have a great stretch!

Post Workout:

Element Fitness: So, Julie, please tell us what is Boot Camp Las Vegas and how did you start it?

Julie Johnston: It was strictly unintentional, so I guess I should explain how I was sort of forced into it. I come from a long line of entrepreneurs and growing up I decided that I was never going to be one. At 17, my dad asked me to find a way to market his painting business to realtors. I found a way and then found other companies who wanted the same thing. Marketing Dimensions, my first company, was born.As my company grew, so did my rear. I joined a gym, hired a personal trainer, tried aerobics, triathlons, running, yoga, fencing, kung fu, everything. Nothing

worked. (Probably because I eat like a trucker.) And every time I would read a magazine article about a now-skinny girl who ate half a grilled chicken breast and a tomato slice for lunch to get that way it would just depress me further. I had a friend who came back from the military looking thin and fit. From boot camp. I became obsessed with going to boot camp, too. But joining the military just for boot camp didn’t seem like the right thing to do. I looked for a group exercise program that was outdoors and hardcore. I couldn’t find anything. I was even willing to relocate if I found a military-style weight loss program.

When I didn’t find an outdoor boot camp-style workout program, I decided to start my own. I knew what I wanted from a workout program, so I began my version of ‘boot camp.’ Within a year, I lost all of my weight and received my first nationwide publicity. Now I’ve seen little ‘boot camps’ pop up all over the country.

We actually train the military now and the workouts are legit; throwing logs, pulling tires. I have the largest portable obstacle course in the world, called the RhinO-Course. We set it up at UNLV annually to benefit the Wounded Warriors Foundation and are hosting a huge obstacle course race in Laughlin February 18th and 19th.

EF: What is the meaning of the RHINO logo?

JJ: To me, the rhino is like an indestructible force of nature. My friend Chandler Chao came up with the idea and I loved it. No one else had a rhino logo. Well, except the Spearmint Rhino. But that was back before I knew about that rhino.

EF: So, who actually comes to Boot camp?

JJ: Everyone from athletes to couch potatoes. The workout attracts more men because of the raw training aspect of it, but it retains a lot of women, too. Men join for the high school football hell week reminder and women stay because of banished cellulite. In the same class I have had a doctor, the president of a major construction corporation, an MMA fighter, an ultra-marathoner, and an at-home mom. I have had people in class for months before learning what they do for a living. I kind of like it that way. We leave our personal lives behind and train. Even when we go out we just talk about working out.

EF: How many calories would you say the average person burns in a workout?

JJ: This depends on gender, weight, and how much the person pushes themselves. It’s tough to say and I don’t like to exaggerate, so I’ll just say this: I’ve done it all and boot camp is the only thing that burns enough calories for me to eat what I want and not gain back

any weight. There are no breaks (you can go get water and go to the bathroom, but you’re on your own) the class keeps training and you can make it as intense as you want.

EF: I understand the workouts change every day. What kinds of things do you do?

JJ: I’ve taught over 3,000 workouts and not one has ever been exactly the same as any other one. I lie awake at night dreaming up new ways to torture my campers. This morning I had them sit on a 4-wheel dolly and use a rope to pull themselves hand over hand up a steep paved hill. Sometimes I’ll hide my truck out in the desert (it’s a big truck) with two long ropes tied to it and I’ll announce that we are going on a warm up jog. A couple miles in we will see my truck and I’ll say, “Oh, look, there’s my truck!! How did that get there?! We should pull it back!”

There is a lot of research behind functional fitness--routines designed to make you stronger and have more endurance with looking-good just a wonderful side-effect of pushing hard. I like to call what we do RAW functional fitness. And this might sound a little strange, but when I pull up to work-out and I see tires, sledgehammers, ropes, and logs, I get downright giddy with excitement!

EF: How do the workouts vary for winter/summer seasons?

JJ: The workouts stay the same, the only thing that changes are the way the bootcampers dress. I think the people we attract to our program get more excited if the weather is bad. One time it was raining and the weather broadcast issued severe flash flood warnings. My evening boot camp is right by the desert where there are a bunch of washes. I get to boot camp, jump out of my truck, and with a straight face tell the waiting group of soaking wet bootcampers, “Get your water bottles and put your keys away because we are going to go find a flash flood to do some resistance training in.” They actually bent over to pick up their water bottles and got ready for some flood-hunting. When I told them I was just kidding, I swear they looked disappointed!! I love my bootcampers!

EF: What are the credentials of your trainers? How do you find them? Where do they come from? Do you have a lot of turnover with trainers?

JJ: Personal trainers usually don’t get our concept, so we train our own people who have been with us

BootCamp.indd 50-51 1/27/12 12:48:35 AM

Element Fitness: So, Julie, please tell us what is Boot Camp Las Vegas and how did you start it?

Julie Johnston: It was strictly unintentional, so I guess I should explain how I was sort of forced into it. I come from a long line of entrepreneurs and growing up I decided that I was never going to be one. At 17, my dad asked me to find a way to market his painting business to realtors. I found a way and then found other companies who wanted the same thing. Marketing Dimensions, my first company, was born.As my company grew, so did my rear. I joined a gym, hired a personal trainer, tried aerobics, triathlons, running, yoga, fencing, kung fu, everything. Nothing

worked. (Probably because I eat like a trucker.) And every time I would read a magazine article about a now-skinny girl who ate half a grilled chicken breast and a tomato slice for lunch to get that way it would just depress me further. I had a friend who came back from the military looking thin and fit. From boot camp. I became obsessed with going to boot camp, too. But joining the military just for boot camp didn’t seem like the right thing to do. I looked for a group exercise program that was outdoors and hardcore. I couldn’t find anything. I was even willing to relocate if I found a military-style weight loss program.

When I didn’t find an outdoor boot camp-style workout program, I decided to start my own. I knew what I wanted from a workout program, so I began my version of ‘boot camp.’ Within a year, I lost all of my weight and received my first nationwide publicity. Now I’ve seen little ‘boot camps’ pop up all over the country.

We actually train the military now and the workouts are legit; throwing logs, pulling tires. I have the largest portable obstacle course in the world, called the RhinO-Course. We set it up at UNLV annually to benefit the Wounded Warriors Foundation and are hosting a huge obstacle course race in Laughlin February 18th and 19th.

EF: What is the meaning of the RHINO logo?

JJ: To me, the rhino is like an indestructible force of nature. My friend Chandler Chao came up with the idea and I loved it. No one else had a rhino logo. Well, except the Spearmint Rhino. But that was back before I knew about that rhino.

EF: So, who actually comes to Boot camp?

JJ: Everyone from athletes to couch potatoes. The workout attracts more men because of the raw training aspect of it, but it retains a lot of women, too. Men join for the high school football hell week reminder and women stay because of banished cellulite. In the same class I have had a doctor, the president of a major construction corporation, an MMA fighter, an ultra-marathoner, and an at-home mom. I have had people in class for months before learning what they do for a living. I kind of like it that way. We leave our personal lives behind and train. Even when we go out we just talk about working out.

EF: How many calories would you say the average person burns in a workout?

JJ: This depends on gender, weight, and how much the person pushes themselves. It’s tough to say and I don’t like to exaggerate, so I’ll just say this: I’ve done it all and boot camp is the only thing that burns enough calories for me to eat what I want and not gain back

any weight. There are no breaks (you can go get water and go to the bathroom, but you’re on your own) the class keeps training and you can make it as intense as you want.

EF: I understand the workouts change every day. What kinds of things do you do?

JJ: I’ve taught over 3,000 workouts and not one has ever been exactly the same as any other one. I lie awake at night dreaming up new ways to torture my campers. This morning I had them sit on a 4-wheel dolly and use a rope to pull themselves hand over hand up a steep paved hill. Sometimes I’ll hide my truck out in the desert (it’s a big truck) with two long ropes tied to it and I’ll announce that we are going on a warm up jog. A couple miles in we will see my truck and I’ll say, “Oh, look, there’s my truck!! How did that get there?! We should pull it back!”

There is a lot of research behind functional fitness--routines designed to make you stronger and have more endurance with looking-good just a wonderful side-effect of pushing hard. I like to call what we do RAW functional fitness. And this might sound a little strange, but when I pull up to work-out and I see tires, sledgehammers, ropes, and logs, I get downright giddy with excitement!

EF: How do the workouts vary for winter/summer seasons?

JJ: The workouts stay the same, the only thing that changes are the way the bootcampers dress. I think the people we attract to our program get more excited if the weather is bad. One time it was raining and the weather broadcast issued severe flash flood warnings. My evening boot camp is right by the desert where there are a bunch of washes. I get to boot camp, jump out of my truck, and with a straight face tell the waiting group of soaking wet bootcampers, “Get your water bottles and put your keys away because we are going to go find a flash flood to do some resistance training in.” They actually bent over to pick up their water bottles and got ready for some flood-hunting. When I told them I was just kidding, I swear they looked disappointed!! I love my bootcampers!

EF: What are the credentials of your trainers? How do you find them? Where do they come from? Do you have a lot of turnover with trainers?

JJ: Personal trainers usually don’t get our concept, so we train our own people who have been with us

BootCamp.indd 50-51 1/27/12 12:48:35 AM

for at least a year. I also scout for trainers when I instruct the military. We have found some of our best people there. My trainers are family. All the ones I have right now I hope stay forever.

EF: What’s the hardest thing about running this kind of business and how has the recession in Las Vegas affected Boot Camp Las Vegas?

JJ: I want to give it to everyone for free. And I want my instructors to make millions. I haven’t quite figured out how to make that work yet.

The tougher the economy is, the harder I work. At one time I had to call up my brother John (one of my instructors) and say, “We each need to teach 15 classes a week for free or else we are going to lose the company.” And, we did. (I have three brothers, Brent and John instruct and Bryan was my first boot camper.) We also have a scholarship fund for the fallen campers (the ones who have been coming for years but can’t afford boot camp anymore).

We have been through some tough years, some because of the economy, and some because of Terry Lamuraglia, the now ex-assistant park director. We have had to fight to keep boot camp going, but have some friends (boot campers) in high places that have helped us.

EF: How much does it cost to go to Boot Camp?

JJ: As little as $4 per class. We have one week unlimited ($39) packages, one month unlimited ($125-150) packages, and 10 or 20 class packages. Any camper can go to any class any time.

EF: Who should not sign up for a Boot Camp?

JJ: Whiny people.

EF: Is this a good place to meet people?

JJ: (Laughing) That’s a great -- and a loaded -- question! Let’s just say we’ve had some boot camp weddings and once you join a class you will make friends that last a lifetime. All of my best friends are boot campers. We don’t allow cliques and kick out bullies, slackers, and mean people. So we are left with a bunch of nice people who know how to work hard.

EF: Do Boot Campers socialize outside of Boot Camp workouts?

JJ: Heck yeah! The one thing boot campers love almost as much as boot camp is partying. And eating. And drinking. There are some bootcampers who are pretty strict with their diets but most of us train so we can play.

We love adding new people to our groups, so don’t be afraid to come join us! I personally run a 5a.m.

and a 6p.m. session Monday through Friday. During the day I work on the business.

EF: How long do people participate in Boot Camps?

JJ: As long as they want, but I warn you its super addictive. You can’t really get this type of training anywhere else. And when you do bear crawls in the local park by yourself people look at you funny. That’s why I’m not a huge fan of the local gym. We have “always hustle, don’t walk”

rules and when I alligator from the chin-up bar to the weight set at gym people stare. But try throwing up in a gym trash can. You practically get kicked out.

EF: How many people in a typical session? And how many classes do you have?

JJ: We have anywhere from 10 to 25 each session and we have 92 classes a week to choose from. We have approximately 1,100 people a year, but many go for multiple years – they’re addicted!

EF: You mentioned something you’re doing with an obstacle course in February. What is that?

JJ: I’m so excited about this I can hardly sit still. We are setting up a World-Class obstacle course race, complete with hundreds of obstacles both man-made and natural. Check out www.rhino-course.com for more info.

EF: So where is BCLV headed? Where will you be in 2 years? 5 years?

JJ: We have more plans and ideas than we have money. It’s all kind of top-secret. All I can tell you is that we are building an impossible challenge guaranteed to attract crazy people from all over the world.

BootCamp.indd 52-53 1/27/12 12:50:11 AM

for at least a year. I also scout for trainers when I instruct the military. We have found some of our best people there. My trainers are family. All the ones I have right now I hope stay forever.

EF: What’s the hardest thing about running this kind of business and how has the recession in Las Vegas affected Boot Camp Las Vegas?

JJ: I want to give it to everyone for free. And I want my instructors to make millions. I haven’t quite figured out how to make that work yet.

The tougher the economy is, the harder I work. At one time I had to call up my brother John (one of my instructors) and say, “We each need to teach 15 classes a week for free or else we are going to lose the company.” And, we did. (I have three brothers, Brent and John instruct and Bryan was my first boot camper.) We also have a scholarship fund for the fallen campers (the ones who have been coming for years but can’t afford boot camp anymore).

We have been through some tough years, some because of the economy, and some because of Terry Lamuraglia, the now ex-assistant park director. We have had to fight to keep boot camp going, but have some friends (boot campers) in high places that have helped us.

EF: How much does it cost to go to Boot Camp?

JJ: As little as $4 per class. We have one week unlimited ($39) packages, one month unlimited ($125-150) packages, and 10 or 20 class packages. Any camper can go to any class any time.

EF: Who should not sign up for a Boot Camp?

JJ: Whiny people.

EF: Is this a good place to meet people?

JJ: (Laughing) That’s a great -- and a loaded -- question! Let’s just say we’ve had some boot camp weddings and once you join a class you will make friends that last a lifetime. All of my best friends are boot campers. We don’t allow cliques and kick out bullies, slackers, and mean people. So we are left with a bunch of nice people who know how to work hard.

EF: Do Boot Campers socialize outside of Boot Camp workouts?

JJ: Heck yeah! The one thing boot campers love almost as much as boot camp is partying. And eating. And drinking. There are some bootcampers who are pretty strict with their diets but most of us train so we can play.

We love adding new people to our groups, so don’t be afraid to come join us! I personally run a 5a.m.

and a 6p.m. session Monday through Friday. During the day I work on the business.

EF: How long do people participate in Boot Camps?

JJ: As long as they want, but I warn you its super addictive. You can’t really get this type of training anywhere else. And when you do bear crawls in the local park by yourself people look at you funny. That’s why I’m not a huge fan of the local gym. We have “always hustle, don’t walk”

rules and when I alligator from the chin-up bar to the weight set at gym people stare. But try throwing up in a gym trash can. You practically get kicked out.

EF: How many people in a typical session? And how many classes do you have?

JJ: We have anywhere from 10 to 25 each session and we have 92 classes a week to choose from. We have approximately 1,100 people a year, but many go for multiple years – they’re addicted!

EF: You mentioned something you’re doing with an obstacle course in February. What is that?

JJ: I’m so excited about this I can hardly sit still. We are setting up a World-Class obstacle course race, complete with hundreds of obstacles both man-made and natural. Check out www.rhino-course.com for more info.

EF: So where is BCLV headed? Where will you be in 2 years? 5 years?

JJ: We have more plans and ideas than we have money. It’s all kind of top-secret. All I can tell you is that we are building an impossible challenge guaranteed to attract crazy people from all over the world.

BootCamp.indd 52-53 1/27/12 12:50:11 AM

putting. Ideally it is one lesson per week over five weeks, allowing you time to go to the driving range two or three times a week and practice.

After you are finished with the clinic you will still need a second opinion, a private lesson, maybe with the same pro, and then maybe another consultation, and maybe more.

Get clubs. Talk before you buy. Talk to people at several different golf shops and find out what they say about clubs for a beginner. Don’t trust your best friend that plays golf but can’t take you out for some reason. He is your enemy now. He will do you a favor and sell you an old outdated set he has in the garage that he would never be able to get rid of on craigslist for ten bucks. He will try to justify his actions by thinking, “Well, I paid $500 for this set in ’92. What can it hurt, he is a beginner anyway, and he will be lucky if he ever finds the middle of the clubface in the next year; I am really doing him a favor.” Instead, be patient, go to the swap meet and get a whole set including bag for fifty bucks or less. You can even get a great set cheap at a pawn shop now. Craigslist does have sets too. There are thousands of used sets for sale in the city and you will find

Tom Woods is a former SNGA Professional of the Year and the author of True Golf, a guide to the natural rhythm of swing motion.

tom@truegolfbook.com

SPOR

T SCIE

NCE Taking Up

golf

o, you want to get started in the game of golf. You want to know what to expect, how to get golf lessons, what equipment to buy, how to start practicing, and what not to do, and etc., etc. Sure, no problem says your friend, “See a pro. Bye bye”. That is usually the end of that conversation with a friend that

has been playing golf long enough to know that they do not want to nurse a beginner. It reminds me of the movie Misery, with James Cann representing your golfing friend, and you as Kathy Bates. Need I say more? It includes heavy lifting.

What to expect. First you make a commitment. Traditionally, this is done when you play one time and are “hooked,” as we say in the golfing community. It is too late for you to turn away; you will feel that you NEED CLUBS NOW, if not sooner. But wait! Don’t jump in! Get a friend to talk you down. Borrow clubs for a couple of weeks.

First get golf lessons. Sign up for a group clinic of adult beginners at your local golf course. You only need tennis shoes, and don’t buy those funny pants that some golf pros wear on TV. Wait on that, for a long time. The golf clubs are usually furnished, and they usually furnish good clubs because they want you to have good results, so check ’em out. Shop for the best price, not the best pro, this isn’t brain surgery, yet.

You will get a good overview of the external part of the game in a group clinic. A series of five lessons will do and the price is right, between one and two hundred dollars, if you shop for specials. The lesson series is normally three lessons on the swing, one lesson on the short game, and one lesson on

...the better you swing the club, the better you will play.

one of them. Take a different golfing friend who does not have clubs to sell you.

The ideal clubs for the average girl or guy to play with are cavity-back irons with a beveled sole. Number 3- 9 plus a wedge is the standard set of irons. You’ll want a 56 degree blade sand wedge, usually sold separately, and one driver with two fairway clubs (which used to be called “woods”). When you can, get a 10 ½ degree driver with the biggest face you can find, and get a bunch of those giant tees. If the driver does not have the degrees on it, it is probably too old anyway. Just be patient and get as much as you can in your original purchase, with the iron set being the most important part of your purchase. Keep in mind that you must have tacky grips, just like new. Grips usually cost five bucks each to replace, could double your cost, and are critical to your success.

Start practicing. The game of golf is about swinging the club and stroking the putter. Though the ball has a great magnetic attraction for dogs and men, the fact is that the better you swing the club, the better you will play. You can practice putting at home every day, and during your lesson series practice at the driving range two to three times a week. Practice just swinging a club without a ball twice a day. Use a five iron. Do it in the morning and the last thing in the evening, for about five minutes each time. You need to practice your balance while swinging a club on the proper swing plane. You will keep in mind, that regardless of your lessons on the mechanics of the swing, it is your ability to make a repetitive swinging motion that will ultimately determine your success. It is not as hard as some people make it out to be.

Do not do these things. Do not buy those funny pants that some golf pros wear on TV. Just trust me on that.

Do these things. When you go to the golf course and actually play a round of golf, you will take two dozen new balls. You will pick up frequently if necessary to keep up the standard pace of play. You will count all your strokes, even the swings that did not hit the ball. You will go home and take ibuprofen regularly for the next three days. You will remember that one great shot, and that you had fun.

57

putting. Ideally it is one lesson per week over five weeks, allowing you time to go to the driving range two or three times a week and practice.

After you are finished with the clinic you will still need a second opinion, a private lesson, maybe with the same pro, and then maybe another consultation, and maybe more.

Get clubs. Talk before you buy. Talk to people at several different golf shops and find out what they say about clubs for a beginner. Don’t trust your best friend that plays golf but can’t take you out for some reason. He is your enemy now. He will do you a favor and sell you an old outdated set he has in the garage that he would never be able to get rid of on craigslist for ten bucks. He will try to justify his actions by thinking, “Well, I paid $500 for this set in ’92. What can it hurt, he is a beginner anyway, and he will be lucky if he ever finds the middle of the clubface in the next year; I am really doing him a favor.” Instead, be patient, go to the swap meet and get a whole set including bag for fifty bucks or less. You can even get a great set cheap at a pawn shop now. Craigslist does have sets too. There are thousands of used sets for sale in the city and you will find

Tom Woods is a former SNGA Professional of the Year and the author of True Golf, a guide to the natural rhythm of swing motion.

tom@truegolfbook.com

SPOR

T SCIE

NCE Taking Up

golf

o, you want to get started in the game of golf. You want to know what to expect, how to get golf lessons, what equipment to buy, how to start practicing, and what not to do, and etc., etc. Sure, no problem says your friend, “See a pro. Bye bye”. That is usually the end of that conversation with a friend that

has been playing golf long enough to know that they do not want to nurse a beginner. It reminds me of the movie Misery, with James Cann representing your golfing friend, and you as Kathy Bates. Need I say more? It includes heavy lifting.

What to expect. First you make a commitment. Traditionally, this is done when you play one time and are “hooked,” as we say in the golfing community. It is too late for you to turn away; you will feel that you NEED CLUBS NOW, if not sooner. But wait! Don’t jump in! Get a friend to talk you down. Borrow clubs for a couple of weeks.

First get golf lessons. Sign up for a group clinic of adult beginners at your local golf course. You only need tennis shoes, and don’t buy those funny pants that some golf pros wear on TV. Wait on that, for a long time. The golf clubs are usually furnished, and they usually furnish good clubs because they want you to have good results, so check ’em out. Shop for the best price, not the best pro, this isn’t brain surgery, yet.

You will get a good overview of the external part of the game in a group clinic. A series of five lessons will do and the price is right, between one and two hundred dollars, if you shop for specials. The lesson series is normally three lessons on the swing, one lesson on the short game, and one lesson on

...the better you swing the club, the better you will play.

one of them. Take a different golfing friend who does not have clubs to sell you.

The ideal clubs for the average girl or guy to play with are cavity-back irons with a beveled sole. Number 3- 9 plus a wedge is the standard set of irons. You’ll want a 56 degree blade sand wedge, usually sold separately, and one driver with two fairway clubs (which used to be called “woods”). When you can, get a 10 ½ degree driver with the biggest face you can find, and get a bunch of those giant tees. If the driver does not have the degrees on it, it is probably too old anyway. Just be patient and get as much as you can in your original purchase, with the iron set being the most important part of your purchase. Keep in mind that you must have tacky grips, just like new. Grips usually cost five bucks each to replace, could double your cost, and are critical to your success.

Start practicing. The game of golf is about swinging the club and stroking the putter. Though the ball has a great magnetic attraction for dogs and men, the fact is that the better you swing the club, the better you will play. You can practice putting at home every day, and during your lesson series practice at the driving range two to three times a week. Practice just swinging a club without a ball twice a day. Use a five iron. Do it in the morning and the last thing in the evening, for about five minutes each time. You need to practice your balance while swinging a club on the proper swing plane. You will keep in mind, that regardless of your lessons on the mechanics of the swing, it is your ability to make a repetitive swinging motion that will ultimately determine your success. It is not as hard as some people make it out to be.

Do not do these things. Do not buy those funny pants that some golf pros wear on TV. Just trust me on that.

Do these things. When you go to the golf course and actually play a round of golf, you will take two dozen new balls. You will pick up frequently if necessary to keep up the standard pace of play. You will count all your strokes, even the swings that did not hit the ball. You will go home and take ibuprofen regularly for the next three days. You will remember that one great shot, and that you had fun.

57

59

Here are some things that will help:

▲ Take your time when eating. Often people with weight problems eat quicker and swallow significantly more food in the same period of time as people with normal weight. One of the simplest and most effective strategies for losing weight is to practice eating slowly. Putting your fork down between bites will remind you to take your time.

▲ Plan what you are going to eat. Eating on the run and grabbing food on impulse often leads to wrong food choices that can easily pack on extra calories. Well planned meals don’t need to take a lot of time. There are many low-calorie delicious recipes that you can prepare in quantity and freeze. If you plan properly, you will always have plenty of healthy foods that can be quickly heated up.

▲ Perhaps bad eating habits are the primary reason why you fail in your weight loss efforts or why you gain weight back after successfully losing weight. To overcome bad eating habits, you need to increase awareness of the bad habits. Do you like to snack while watching television? Do you find yourself grabbing a handful of crackers or chips on the way through the kitchen? Think about things you can do instead – having some cut up apples, carrots and other fruits ready to go can help you by-pass the high calorie snacks.

Stabilize your blood sugar

Blood sugar instability is a major factor in increased appetite and frequent food cravings so typical of individuals who are struggling with their weight. Unstable blood sugar makes it difficult to lose weight. It also increases the craving for sweets. Do you get irritable if you’ve missed a meal? Feel a bit spacey and disconnected, anxious for no apparent reason, wake often during the night, or feel hungry all the time and often get very sleepy in the afternoon? These are all signs of unstable blood sugar.

Everything you eat affects blood sugar so you need to become familiar with how foods affect your sugar. Choose carbohydrates wisely and stick with modest portion sizes.

To make healthier food choices, here are a few guidelines:

▲ Read labels carefully. If sugar, flour, fat, or salt are among the first three ingredients listed, it is not probably a good option.

▲ Be aware that words appearing on the label, such as sucrose, glucose, maltose, lactose, corn syrup, means that sugar has been added.

▲ Look for number of grams of fat. For every five grams of fat in serving, you are eating the equivalent of one teaspoon of fat.

▲ Increase your intake of dietary fiber. Eating high fiber foods in abundance reduces hunger, so concentrate on fresh vegetables and fruits for snacks; eat only whole grains.

▲ Make a commitment to exercise regularly. Moderate exercise helps to stabilize the appetite, normalize blood sugar levels and increase muscle mass.

Reduce your stress

Did you know that one of the consequences of stress is abdominal fat cell growth and loss of muscle? This leads to insulin resistance and obesity. Everyday stress is a normal part of modern living. However, if stress is extreme, unusual, or long lasting, the stress response can be over-whelming and quite harmful.

To manage stress, make a conscious effort to calm the mind and the body – meditation, yoga, or just taking a few minutes of quiet time for yourself can be enormously helpful. Include physical exercise in your lifestyle and get a good night’s sleep.

Tone your muscles

Regular physical exercise is obviously a major key to good health. The ability to lose weight with exercise is a direct reflection of a person’s muscle mass. The more muscle mass that you have, the more fat you burn. In both men and women, muscle mass increases throughout adolescence and peaks during the late teens through the mid to late twenties. After that, muscle mass declines slowly but quite relentlessly. Unless muscles are specifically exercised through weight training, we lose about one percent of our lean muscle mass every year until we are 50. The most important step to prevent muscle loss is to follow a regular strength training program by lifting weights or engaging in resistance exercises. The benefits of strength training are amazing. In additions to helping burn more fat, a larger muscle mass is associated with a healthier heart, improved joint function, relief from arthritis pain, better antioxidant protection and higher self-esteem. Physical inactivity is a major contribution to being overweight. If you are trying to lose weight, you definitely need to exercise as well. Moderate to intense exercise may have an appetite suppressant effect. Individuals who exercise during and after weight reduction are better able to maintain the weight loss than those who do not exercise.

HEAL

TH How to figHt obesity overweigHt

ccording to the World Health Organization, out of the world’s 6 billion people, 1 billion are overweight. North America has the highest percentage of people who are obese. Approximately 65 million adult Americans are now classified as obese. Obese is a Body Mass Index (BMI) of over 30. A

normal BMI is 18.5-24.9 and overweight is 25-29.9. If you don’t know your BMI, you can find a website that will quickly calculate it for you on-line. The percentage of children who are obese is rising at an alarming rate. Obesity is now regarded as the major cause of death in the United States.

There are a multitude of health risks associated with obesity. The more obvious are varicose veins, high blood pressure (hypertension), high cholesterol, and atherosclerosis. There are many others including vascular disease, heartburn, liver disease, type 2 diabetes, and pancreatitis. Anyone who is severely overweight probably suffers from low back pain, joint problems and is opening themselves up to stroke, dementia, depression, infertility, menstrual abnormalities, pregnancy abnormalities, asthma, and many other problems.

The biggest contributor to the rising obesity rates is the popularity of fast food, soft drinks and foods with high fructose corn syrup. The bottom line is that obesity is principally caused by taking in more calories than you use.

So what can you do about it? We all know it’s easier said than done, but start with small steps, write down your goals – make them small and realistic – and start!

Controlling Your Appetite

Oxygen, food, and water are the three principal things that we need to remain alive. We don’t think much about oxygen until we hold our breath and experience an overwhelming desire to breathe again. Likewise, if we are deprived of food, the body has powerful mechanisms to keep us interested in food and seeking nourishment. All of us eat when we sense an inner need for food. We tend to eat until we sense a feeling of fullness. Unfortunately, in overweight and obese individuals, controlling appetite is difficult since they possess an increased appetite drive along with frequent and, unfortunately, excessive food cravings.

If you want to get your weight under control and remain at an ideal weight for life, you must get this unhealthy appetite control system restored to a healthy state where you are free from excessive food cravings and an appetite in overdrive.

Are you ready to change? There are some simple steps you can take that will make a huge difference: Reduce portion sizes for higher calorie foods while increasing portion sizes of low-calorie foods. Eating vegetables and fruits and whole grains keeps you feeling full longer and helps you say “no” to the high calorie snacks that can sabotage your efforts. Portion control isn’t going to happen overnight, but it is completely necessary for long term weight control.

Exercise has many benefits beyond the obvious. It increases muscle strength and mass, flexibility and range of motion, produces stronger bones and lessens the chances of injury. Exercise improves your posture and helps prevent osteoporosis, reduces stress and lowers blood pressure and therefore your chance of heart disease. There’s more, but you get the picture.

Do yourself a favor. Walk over to the market and buy some apples – eat one on the way back. If the market is too far, walk around the block. We live in one of the best winter walking climates in the country. Get out and enjoy it and start your new year on the right foot!

Daniella

Danijela CrevarIFBB Pro Athlete, Mediterranean Champion, International Fitness Model, Personal Trainer, Author of the book: “Where Your Mind Goes, The Body Will Follow”, Former Host of the TV Show: “Fitness for Everybody”, Fitness Motivational Speaker, BSN Demo Representative, Featured in over 60 Internationally Published Health and Fitness Magazines.

59

Here are some things that will help:

▲ Take your time when eating. Often people with weight problems eat quicker and swallow significantly more food in the same period of time as people with normal weight. One of the simplest and most effective strategies for losing weight is to practice eating slowly. Putting your fork down between bites will remind you to take your time.

▲ Plan what you are going to eat. Eating on the run and grabbing food on impulse often leads to wrong food choices that can easily pack on extra calories. Well planned meals don’t need to take a lot of time. There are many low-calorie delicious recipes that you can prepare in quantity and freeze. If you plan properly, you will always have plenty of healthy foods that can be quickly heated up.

▲ Perhaps bad eating habits are the primary reason why you fail in your weight loss efforts or why you gain weight back after successfully losing weight. To overcome bad eating habits, you need to increase awareness of the bad habits. Do you like to snack while watching television? Do you find yourself grabbing a handful of crackers or chips on the way through the kitchen? Think about things you can do instead – having some cut up apples, carrots and other fruits ready to go can help you by-pass the high calorie snacks.

Stabilize your blood sugar

Blood sugar instability is a major factor in increased appetite and frequent food cravings so typical of individuals who are struggling with their weight. Unstable blood sugar makes it difficult to lose weight. It also increases the craving for sweets. Do you get irritable if you’ve missed a meal? Feel a bit spacey and disconnected, anxious for no apparent reason, wake often during the night, or feel hungry all the time and often get very sleepy in the afternoon? These are all signs of unstable blood sugar.

Everything you eat affects blood sugar so you need to become familiar with how foods affect your sugar. Choose carbohydrates wisely and stick with modest portion sizes.

To make healthier food choices, here are a few guidelines:

▲ Read labels carefully. If sugar, flour, fat, or salt are among the first three ingredients listed, it is not probably a good option.

▲ Be aware that words appearing on the label, such as sucrose, glucose, maltose, lactose, corn syrup, means that sugar has been added.

▲ Look for number of grams of fat. For every five grams of fat in serving, you are eating the equivalent of one teaspoon of fat.

▲ Increase your intake of dietary fiber. Eating high fiber foods in abundance reduces hunger, so concentrate on fresh vegetables and fruits for snacks; eat only whole grains.

▲ Make a commitment to exercise regularly. Moderate exercise helps to stabilize the appetite, normalize blood sugar levels and increase muscle mass.

Reduce your stress

Did you know that one of the consequences of stress is abdominal fat cell growth and loss of muscle? This leads to insulin resistance and obesity. Everyday stress is a normal part of modern living. However, if stress is extreme, unusual, or long lasting, the stress response can be over-whelming and quite harmful.

To manage stress, make a conscious effort to calm the mind and the body – meditation, yoga, or just taking a few minutes of quiet time for yourself can be enormously helpful. Include physical exercise in your lifestyle and get a good night’s sleep.

Tone your muscles

Regular physical exercise is obviously a major key to good health. The ability to lose weight with exercise is a direct reflection of a person’s muscle mass. The more muscle mass that you have, the more fat you burn. In both men and women, muscle mass increases throughout adolescence and peaks during the late teens through the mid to late twenties. After that, muscle mass declines slowly but quite relentlessly. Unless muscles are specifically exercised through weight training, we lose about one percent of our lean muscle mass every year until we are 50. The most important step to prevent muscle loss is to follow a regular strength training program by lifting weights or engaging in resistance exercises. The benefits of strength training are amazing. In additions to helping burn more fat, a larger muscle mass is associated with a healthier heart, improved joint function, relief from arthritis pain, better antioxidant protection and higher self-esteem. Physical inactivity is a major contribution to being overweight. If you are trying to lose weight, you definitely need to exercise as well. Moderate to intense exercise may have an appetite suppressant effect. Individuals who exercise during and after weight reduction are better able to maintain the weight loss than those who do not exercise.

HEAL

TH How to figHt obesity overweigHt

ccording to the World Health Organization, out of the world’s 6 billion people, 1 billion are overweight. North America has the highest percentage of people who are obese. Approximately 65 million adult Americans are now classified as obese. Obese is a Body Mass Index (BMI) of over 30. A

normal BMI is 18.5-24.9 and overweight is 25-29.9. If you don’t know your BMI, you can find a website that will quickly calculate it for you on-line. The percentage of children who are obese is rising at an alarming rate. Obesity is now regarded as the major cause of death in the United States.

There are a multitude of health risks associated with obesity. The more obvious are varicose veins, high blood pressure (hypertension), high cholesterol, and atherosclerosis. There are many others including vascular disease, heartburn, liver disease, type 2 diabetes, and pancreatitis. Anyone who is severely overweight probably suffers from low back pain, joint problems and is opening themselves up to stroke, dementia, depression, infertility, menstrual abnormalities, pregnancy abnormalities, asthma, and many other problems.

The biggest contributor to the rising obesity rates is the popularity of fast food, soft drinks and foods with high fructose corn syrup. The bottom line is that obesity is principally caused by taking in more calories than you use.

So what can you do about it? We all know it’s easier said than done, but start with small steps, write down your goals – make them small and realistic – and start!

Controlling Your Appetite

Oxygen, food, and water are the three principal things that we need to remain alive. We don’t think much about oxygen until we hold our breath and experience an overwhelming desire to breathe again. Likewise, if we are deprived of food, the body has powerful mechanisms to keep us interested in food and seeking nourishment. All of us eat when we sense an inner need for food. We tend to eat until we sense a feeling of fullness. Unfortunately, in overweight and obese individuals, controlling appetite is difficult since they possess an increased appetite drive along with frequent and, unfortunately, excessive food cravings.

If you want to get your weight under control and remain at an ideal weight for life, you must get this unhealthy appetite control system restored to a healthy state where you are free from excessive food cravings and an appetite in overdrive.

Are you ready to change? There are some simple steps you can take that will make a huge difference: Reduce portion sizes for higher calorie foods while increasing portion sizes of low-calorie foods. Eating vegetables and fruits and whole grains keeps you feeling full longer and helps you say “no” to the high calorie snacks that can sabotage your efforts. Portion control isn’t going to happen overnight, but it is completely necessary for long term weight control.

Exercise has many benefits beyond the obvious. It increases muscle strength and mass, flexibility and range of motion, produces stronger bones and lessens the chances of injury. Exercise improves your posture and helps prevent osteoporosis, reduces stress and lowers blood pressure and therefore your chance of heart disease. There’s more, but you get the picture.

Do yourself a favor. Walk over to the market and buy some apples – eat one on the way back. If the market is too far, walk around the block. We live in one of the best winter walking climates in the country. Get out and enjoy it and start your new year on the right foot!

Daniella

Danijela CrevarIFBB Pro Athlete, Mediterranean Champion, International Fitness Model, Personal Trainer, Author of the book: “Where Your Mind Goes, The Body Will Follow”, Former Host of the TV Show: “Fitness for Everybody”, Fitness Motivational Speaker, BSN Demo Representative, Featured in over 60 Internationally Published Health and Fitness Magazines.