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16 24

PULLING NO PUNCHES5 Editor-in-Chief, Mary Cassidy

MMA8 Perseverance and Martial arts Robert Drysdale

Nutrition10 Weight loss – everyday athlete and the olyMPian

Crystal Petrello

LEGAL FITNESS14 don’t Be a Fool – KeeP your cool

Tara Newberry

MS ELEMENT FITNESS16 Jordan Mcdonald Mary Cassidy

TRAINING18 aWesoMe aBs Fawnia Dietrich

20 sPin city Wayne Posner

22 heat uP your WorKout – inside Dr. Darian Parker

Success story24 our UNLV olyMPians Mary Cassidy

SPORTS SCIENCE26 the hot Putter Tom Woods

pET FITNESS28 stay “hot dog-Free” this suMMer

Dr. Carlos Varela

8 20

got up early last month to watch the final round of the British Open since former UNLV standout Adam Scott had held the lead all weekend and he

has all the talent he needs to win a major tournament. He has not, however, won one, and Las Vegas locals and UNLV fans (one and the same, right?) were holding their collective breath that this would be his weekend.

Alas, if you follow golf, you know the ending. Adam bogeyed the last four holes of the round and came up one stroke too many in a heartbreak putt that was headed right into the cup – until it wasn’t. The odds makers in town had Scott 2/3 odds in favor of him hoisting the claret trophy and Ernie Els was a 25 to 1 longshot. But as everyone in this town knows, when Lady Luck leaves, the game changes.

I thought about Adam’s oh-so-close final moments at the British Open while I was reflecting on the next big event coming up across the pond and how there will be many of those kinds of moments for many talented and deserving competitors.

I love the Olympics. Like anyone who has enjoyed watching and playing various sports I’ve imagined myself as one of those elite athletes who make their sport their passion and are able to translate a dream into Olympic reality. Like most of us, I could only imagine the thrill of making the team and representing the USA in the most watched sporting event in the world.

It takes incredible talent, fierce determination, persistence, dedication, and plain hard work to become an Olympic athlete. And once there, despite the outcome of your events, you are forever in that distinctive and revered club.

Pulling no PunchesAugust 2012 Editor in Chief

Mary Cassidy

Nevada has 6 Olympians in London with Silver State ties: Connor Fields (BMX Racing), Khadevis Robinson (800-meters), Amanda Bingson (Hammer thrower),Michael Hunter (Boxing), Becky Holliday (Pole Vault) and Jacob Dalton (Gymnastics).

I was fortunate to spend some time with Khadevis and Amanda at UNLV as they were preparing to leave, and I hope you enjoy the pictures and story about the two of them. Fittingly, we put them in our regular feature section titled “Success Story” and trust me, they both fit that title to a tee. And no matter what the outcome of their individual events, I think the odds are good they will make Las Vegas and Nevada proud.

Aren’t we lucky?5

E L E M E N T F I T N E S S M A G A Z I N E ™Our Mission:

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MARY E. CASSIDYEditor in Chief

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SENIOR MEDIA CONSULTANTS

Element Fitness Cover:“OLYMPIANS”

Khadevis Robinson and Amanda Bingson

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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.

Robert Drysdale

hile at UFC 148 in July, I saw Mike Easton coming out of the locker room with a shirt that read “hard work always beats talent when talent refuses to work hard”. That statement put into words and reminded me of the crucial role that perseverance plays in martial arts success.

There are a lot of people who come into the game, whether it be Brazilian Jiu-Jitsu, boxing, wrestling, or Muay Thai, with natural athletic ability and a knack for learning things very quickly. But that talent can only take them so far. If you’ve ever read about mastery or success, you’ve heard that it takes 10,000 hours of practice to become world-class at any endeavor. Talent can get you pretty good at something, but there’s a point where perseverance and sticktoitevness blow right past it. Don’t get me wrong—talent and dogged perseverance are a force to be reckoned with. But talent alone will not achieve greatness.

Brazilian Jiu-Jitsu, where it takes an average of ten years to reach black-belt level, is a prime example of this theory in action. Ten years is a major commitment mentally, physically and relationally. But along that path you learn very important lessons that will serve you for the rest of your life. You learn that nothing worthwhile comes easy, and the things you put time in to master are infinitely more rewarding.

You learn that it matters who you associate with, because only people with goals and values of their own will push you to be better and to reach yours. You also learn that there’s always someone bigger and badder out there, so it doesn’t pay to get too cocky.

More than anything, however, you realize that just showing up day after day is one of the most critical factors for success. It’s easy to stop training once you earn your blue or purple belt; to let life get in the way. After all, you’ve already spent 5 years or so training and are only half way through. But the ones who keep coming, day after day, week after week, year after year, learn something about themselves. They become aware of and comfortable with their strengths and weaknesses—and know they can overcome anything.

PeRseVeRAnce AnD MARTiAl ARTs

MMA

Make it a priority, and know that it will iMprove every other area of your life as well.

The same is true for every truly competitive combat art. Wrestlers don’t win NCAA championships or Olympic medals without years on that mat and hundreds of matches prior.

Some boxers fight over 100 amateur bouts before ever making their professional debut. Muay Thai champions have kicked the bag so many times they can’t even feel their shins anymore.

I realize that the vast majority of students are never going to reach world-class levels in their chosen art, and don’t aspire to. But the same trick that makes world-class athletes world-class will work for them too. The trick? Show up. Make training part of your routine, and don’t let yourself make excuses not to go to practice. It’s too easy to get derailed, and then one missed day turns into a week off—which turns into a year without training.

Make it a priority, and know that it will improve every other area of your life as well. If you don’t give up when training gets tough, you won’t when other things that matter do, either. Remember: hard work always beats talent when talent refuses to work hard. On the mat, in the cage, at home, and at the office.

9

lympians are undeniably blessed with awesome genes, determination, and focus. Many of us have heard about the crazy food regimens that some need to follow, particularly Michael Phelps and his 12,000 calorie-a-day diet (that’s a LOT of Subway foot-longs). Before conducting an online search for the specifics of the diets, one must understand the differences between eating for weight loss, eating for the everyday athlete and body builder, and the nutritional needs of the elite athlete such as a professional athlete or an Olympian. The

comparisons are clear when it comes to general goals: low body fat, better performance, and wellness. The differences in food regimens and needs are drastic. We are about to explore how three different people can achieve their health and performance goals with a food regimen that works for their specific needs. (The names have been changed to protect their privacy.)

First up we have Roger. Roger is an overweight thirty year old man. His goal is to be a healthy body weight, have energy to play with his kids, and live a long healthy life free from diabetes. His goal in the next year is to lose fifty (50) pounds at an average of two pounds a week.

Then we have Jerry. Jerry is a Las Vegan in his mid-twenties. He works a 9-5 job during the week and spends the rest of his life in the gym and night clubs. He is really lean and wants to keep it that way, although he would like to build a little more muscle. He knows that his weekend activities will include a fair amount of alcohol. With that in mind, he wants to know exactly how to eat during the week so that he can have his Saturday binge

at the pool. Although he tries to drink water in between drinks (advice from yours truly), he knows that the calories from the booze and post-clubbing bacon burger add up.

Lastly, we have our super athlete, Jarrod. He is representing the United States in the Olympics and his event is the Long Jump. He hopes to beat Mike Powell’s World Record jump of 29 feet 4 3/8 inches. This short-duration of high intensity is incredibly demanding on the body. Jarrod focuses his time and energy on training and eating. For the power and energy he will need, he had better REALLY like to eat.

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.

Crystal Petrello, MS, RD

nutrition

WeighT loss eVeRY DAY AThleTe AnD The olYMPiAn:sAMe goAls WiTh DiFFeRenT RoADs

A nuTRiTion coMPARison

11

Let’s add up the stats and needs for each gentleman’s goals shall we:

If they all weigh 220 pounds of varying body fat percentage and height, this is what it all looks like:

Calories per Pound*

Protein grams per Pound *, **

% of calories from Carbohydrate

% of calories From Fat

Weight Loss

9-11 kcal/pound

0.35-0.45 g/pound

55%

30%

Muscle Building

21 kcal/pound

0.6 g/pound-15%

total calories55% 30%

Elite Athlete 16-25 kcal/pound

Not to exceed 0.7g/pound*

35-55% 40-45%

Calories a dayProtein grams a

dayGrams Carbohydrate a

day

Grams Fat a day

Weight Loss Roger 2000-2500 80-100 g/day 275-345 g/day 65-85 g/day

Muscle Building Jerry

4600

140-172 g/day

630 g/day

150 g/day

Elite Athlete Jarrod

5500 (25 kcal/kg)

170 g/day

650 g/day

250 g/day

There are several things we can learn from this scenario:1. We all have different nutritional needs and exercise/weight goals. What works for one athlete does not necessarily work for another. Likewise, what works for Michael Phelps isn’t going to be effective for the lap swimmer at the city pool. London will host 10,500 athletes from around the globe in 26 sports in the 2012 Summer Olympics. Nutritionally speaking, they will all need something different based on their training, sport, personal history, and body type.

2. The human body needs carbohydrates to utilize protein. Carbs are our friends!

3. Lastly, drink water to flush all the toxins out. Yeah, Jerry, I’m talking to you!

*Numbers calculated for pounds from needs based on kilograms (kg) based on scientific evidence**Protein above 0.7 g/pound (1.7 g/kg) results in oxidation of excess amino acids (1)

1. Sports Nutrition: A Practice Manual for Professionals Marie Dunford (Editor), 4th edition

2. American Dietetic Association. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance. J Am Diet Assoc. 2000; 100:1543-1556.

Notice that they all have the same weight but very different nutrition goals. Roger is losing weight by eating within his calorie range and working out 5 days a week. Jerry lifts some serious weights and does cardio 3-5 days a week. Jarrod eats and jumps and eats some more! They have all achieved their goals with very individualized nutrition regimens. They also make sure to drink about 8 ounces of water every 10-20 minutes of exercise (2).

References:

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13

There are three different types of breathing. The first is the most restricted kind, a breath that comes from high up in the shoulders. The second kind of breathing centers in the chest, and is the most common breathing pattern. The third comes from abdomen.

To be successful in gaining control of your breathing, it’s important to recognize and understand the four phases of breathing.

The first phase is called the inhalation phase. This is when you breathe air into your lungs. The second phase is called the plateau or top of the breath, which takes place after you’ve breathed in and before you breathe out. Then exhalation, the third phase, begins, followed by another plateau, during which you rest. This fourth phase is called the exhalation plateau or bottom of the breath, and is the most important part of the breathing cycle.

Perhaps the most important way to take care of your breath is simply to become more aware of it. Become more aware of the tension in the muscles of your chest, neck, shoulders and abdomen.

Here are some things you can do to improve breathing:

1. Pay attention to the four stages of breathing: inhalation, plateau, exhalation, plateau. If you time your breathing, you should find that the ratio of inhalation to exhalation is approximately one to two: the exhalation should take twice as long as the inhalation. During breathing exercises, your goal should be slow, paced breathing.

2. Feel the breath: One simple way to check on your breathing is to fold your arms across your belly while you’re sitting. With each breath in, your arms should rise and move upward. That means your abdomen is expanding. If your arms don’t move up, or if they move inward, you need to focus on relaxing and expanding your belly with each breath.

3. Focus on breathing: If you find you are having difficulty mastering this, try adding some thoughts that will help you focus. With each breath in, think the word energy. With each breath out, think the word relax.

Proper breathing requires concentration and consciousness, the same as exercising. After some practice of proper breathing it should become a normal habit. The way I practice my breathing looks like this:

1. Stand up or sit straight

2. Exhale all air from my lungs and feel how it exits from my body

3. Do not think about inhaling, but let the air enter naturally

4. Repeat this a few times until I am relaxed

5. Concentrate on relaxation of my body with every breath.

Whatever way you choose to practice proper breathing is fine; just do not forget how important proper breathing is for your body, mind and soul.

PRoPeR BReAThingThe KeY To gooD heAlTh

Danijela Crevar

is an IFBB Pro Athlete, Mediterranean Champion, International Fitness Model, Personal Trainer, Author, and BSN Demo Representative.

“BREATHING IS LIFE, AND LIFE IS BREATHING.”Why do we breathe? The primary reason is to exchange gasses. Normally the air we inhale is 21 percent oxygen, and the air we exhale is about 18 percent oxygen. Despite the fact that we cannot live if we don’t complete this exchange of oxygen and carbon dioxide, most of us don’t breathe properly. Breathing is affected by our emotional state; our emotions can cause us to hold our breath or breathe irregularly. Breathing is an automatic process. Only by carefully observing your own breathing can you become mindful of your breathing technique, and only then can you correct it.

health

Tara believes in the rule of law, and has dedicated her professional life to helping others. As a police officer she investigated crimes, pursued criminalsand sought to improve the quality of life for the community. Now as a Managing Partner with Connaghan Newberry Law Firm, her passion and conviction has not changed, as she continues to help others through legal crisis. When she is not at work, or volunteering, she enjoys spending time with her family and her two children.

Tara Newberry

aw enforcement responds to more calls for service and makes more arrests during summer months than any other season. Why? Ever heard someone say “I’m boiling mad”? When it’s

hot out, people are easily agitated, have shorter fuses and make poor decisions. It’s easy to lose your cool, so here are three tips to help “cool” you off and stay out of trouble:

1. give yourself extra time when driving: When it’s hot out, road rage is at a boiling point, and if you get stuck in traffic, you could have a volatile exchange of words with another driver or drive in a reckless manner. A confrontation or an actual collision could lead to legal trouble. If you give yourself extra time, it will reduce your stress when driving and a traffic snafu won’t get your kettle steaming. Driving the speed limit and obeying traffic laws, is the best way to prevent or avoid a traffic accident and to certainly avoid getting a ticket.

Don’T Be A Fool KeeP YouR coolSTAYING “COOL” COULD KEEP YOU ON THE RIGHT SIDE OF THE LAW

Legal Fitness

15

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2. stay cool during a traffic stop: As a former police officer, I can assure you I never “gave” someone a ticket, they always “earned” it. If you get pulled over, make sure you are polite and courteous. If you must express your anger or frustration, save it for court! Count to ten, and remember the following:

reach around inside the car after being stopped, the officer may think you are reaching for a weapon. Wait until told to get

your license or insurance, and always TELL the officer what you are going to get and where it is BEFORE reaching for it.

take off your seatbelt before the officer approaches. If you do, the officer will likely write you a ticket for not wearing it. Keep

it buckled until the officer asks for your license, this way the officer knows you had it on before the stop.

argue with the officer. Being argumentative will only earn you more violations and if you get too out of hand, possibly a night

in jail. If you disagree, there are ways to handle it afterwards, but out on the road is not the time or place.

Keep in mind, an officer does not know you and must be suspicious of everyone he or she encounters for safety’s sake. If you stay “cool” so will the officer, and if you think the officer is wrong, contact an attorney afterwards.

3. avoid consuming alcohol: High Heat, alcohol and a blistering sun almost always equal poor decision making and could lead to legal trouble. Dehydration is nearly an instant result of being outside in Las Vegas during the summer months, and alcohol accelerates dehydration. When you are dehydrated, it takes less alcohol to render you “intoxicated” and impair your judgment. A lazy day at the lake with a couple of beers could result in a DUI before you even get off the boat. That’s right -- you can be arrested for DUI while driving a boat! Tempers flare in the heat and when you add alcohol to the mix, it’s like throwing jet fuel into a campfire, and what may have been a simple verbal encounter could turn into an all-out brawl. Just cool down with a non-alcoholic beverage during the summer and you will avoid getting a DUI. If a confrontation ensues, you will be clear-headed enough to just walk away.

sTAY cool, sTAY sAFe & sTAY ouT oF TRouBle!

Jordan McDonald

MS. EF

element Fitness: Everybody in Vegas is from somewhere else, it seems. Where are you from?

Jordan: Murrells Inlet, SC

element Fitness: What might people be surprised to know about you?

Jordan: I’m an MMA fighter, which is why I moved to Las Vegas & I surf! Well, I did before I moved to the desert anyway.

element Fitness: When did you first become interested in fitness and why?

Jordan: I’ve always been an active person. I was a competitive gymnast when I was younger & I’ve had a passion for competitive sports ever since.

element Fitness: What has been your biggest fitness challenge?

Jordan: I love eating healthy but I also love to eat a lot. In MMA you have to make a certain weight for fights & dieting & cutting weight for fights is definitely my least favorite part about competing in MMA.

element Fitness: What’s your workout routine look like now?

Jordan: I train 2-3xs a day 4-6 days a week when preparing for a MMA fight. I work on techniques, strength & conditioning, sparring, sprinting & I throw in some Hot Yoga classes as well.

element Fitness: Any tips for our readers on how to stick to a workout routine?

Jordan: Find something you enjoy & have a concrete goal. You have to constantly re-focus & re-motivate yourself by reminding yourself of your goal.

element Fitness: What is your diet like?

Jordan: I eat a lot of healthy fats like avocado & coconut oil & a lot of greens/vegetables & protein. I steer away from white flour based foods & added sugar & I drink lots of water & tea.

element Fitness: Any guilty pleasures?

Jordan: After my fights I eat cupcakes, cookie cake, donuts & pizza!! I am addicted to chocolate also so I always go a little crazy after fights & eat whatever I want. I get it out of my system & then go back to eating healthy quickly. After eating so strictly those foods don’t typically make you feel so great after eating them. But they sure taste good going down!

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

Jordan: I love having access to the world class coaches & top level training partners that I have here for MMA. It’s a lot different than South Carolina, that’s for sure.

element Fitness: What is your favorite healthy/fit activity in Las Vegas?

Jordan: When it’s cooler I love to go hiking out in Red Rock or Valley of Fire & now that it’s hot I enjoy going out to Lake Mead or doing some hot yoga/pilates classes

element Fitness: What DON’T you like about Las Vegas?

Jordan: I miss the water!! I grew up across the street from the inlet & the beach & river were only a few minutes away. I literally grew up in the water & here, well, we’re in a desert.

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

Jordan: Find something you enjoy doing, you won’t do it for very long if you hate it.

17

note: Jordan is fighting September 2, 2012 for the TuffnUff 110lb Championship belt in Las Vegas

Fawnia’s Top 11 Tips to add more Fun to your Fit Routine.You’ll drop fat around your middle, improve your health and keep the pounds off – for good!

LOVE your new abs!

Create a Fit Environment1. Find motivational quotes in magazines, book and on the internet and paste them in the places you’re most likely to see, such as above your desk at work, on your fridge or your bathroom mirror. (I tattooed my favorite quote on my arm!)

2. Keep your copies of Element Fitness on your coffee table, or flip through our digital edition on your iPad. Seeing other fit people is motivating.

Challenge Yourself!3. Take a new fitness class. Changing the skills you work on – for example learning a new Zumba move this week, and practicing your pole dancing next week – will improve the way your brain processes all the movements, reports researchers in the journal Neuroscience.

AWsoMe ABs JusT FoR You!

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®.

Fawnia Dietrich, AFAA, PDIC

TRAINING

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acob A

ndrze

jczak

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4. Experiment with a variety of new vegetables, such as maca, a radish-like-root vegetable. “It’s a rich source of steroid-like compounds that promote quick regeneration of fatigued muscle tissue,” explains Brendan Brazier; formulator of the plant-based health food company Vega. “If you add maca to your diet, you’ll be able to lift more weight and recover faster.”

5. Pre-plan and pack your meals as often as you can. Being prepared makes a huge difference in your fitness success. Each meal should consist of slow burning carbs, proteins and ‘good fats’, tapering out carbs from your last snack before bed.

6. Try mornings. Set a fit tone for your whole day by getting your abs routine out of the way first thing in the a.m.

7. Stop Slogging! Take part in fit activities that require you to “Play”, like pole dancing and throwing a frisbee with friends.

Swap It Out.8. Beat fitness boredom. Instead of relying on machines alone, incorporate a combination of dumbbell, resistance band and body weight moves. Bonus: Bring your “personal gym” with you on vacation. No more excuses!

9. Take a day off. While you rest, your muscles will actually be repairing and strengthening. The key to a healthy body and getting stronger is active rest.

Do it as a team!10. With you BFF: Try each other’s gyms by looking into free guest passes. A change of scenery (and different equipment) can be inspiring. Look for workouts that fuse abs workouts with cardio – save time!

Get organized!11. Write down a new fitness or nutritional goal each week, and post it on fridge. Spend an extra 10 minutes on your abs each day.

19

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acob A

ndrze

jczak

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as Vegas is an amazing city for cycling. Weather, scenery, and plentiful miles of road and off-road courses are a delight to any cyclist. If you are fortunate enough to have both a road bike and a mountain bike, the biggest decisions you’ll face are, “what bike should I ride?” and “where do I want to ride?”

Perhaps you’re one of the fortunate few with the genetic disposition of a mountain goat; when the road tilts up you continue to pedal effortlessly along while others immediately drop to their “granny gear” and begin the tiresome struggle up the hill. Or maybe you’re not part mountain goat, but still love the challenge of a good climb. Guess what? We’ve got roads you’re going to love! Rollers? Check! The straight shot, out and back? Got you covered! Tour de France style switch-backs? Yep, we’ve got those, too! Crazy fast down-hills? No problem! We’ve even got bone-breaking, flesh devouring, “air lift you outta here” mountain bike trails, if that’s the kind of riding you’re in to!

Yes, Las Vegas is a cycling oasis! So how does one go about finding out where all these great routes are? That’s a good question. You can check with any of the numerous bike shops around town. Most have their own group rides that they host on a weekly basis. Strava and MapMyRide are both great websites full of routes around Las Vegas. Strava will let you compare your performance on notable segments around town against other riders, while MapMyRide will let you download courses to your cycling GPS. Another great website is BikingLasVegas.com. One of the nice features of this site is that it maintains a list of all the known group rides around Las Vegas with days, start times, and levels of difficulty for each ride.

lAs VegAs: sPin ciTYlAs VegAs: sPin ciTYWayne Posner

is a proud graduate of The Citadel with a degree in Computer Science. He served as an officer in the US Army, where he developed his passion and commitment to fitness. An avid cyclist, he is a member Las Vegas’ own McGhie’s/Mandalay Bay Cycling Team. Wayne also operates his own photography company, Wayne Posner Photography. You can find his photos in various online and print entertainment publications and on his website, www.wayneposner.com.

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I frequently check these sites to see what new and creative routes others have discovered. However, for some tried and tested courses that are always sure to provide a great challenge here are some of my favorites:

1. Red Rock Canyon Loop. Once you enter the park, the first four miles are pretty much all uphill!

2. Mt. Charleston—Lee Canyon Road. This climb is one of the top 100 climbs in the U.S. -- 17.5 miles and over 5,000 feet of vertical!

3. Mt. Charleston—Kyle Canyon to Lee Canyon. Start at the Mt. Charleston Lodge and work your way up and over to the Mt. Charleston Ski Resort. It is a relatively short ride, but extremely challenging with gradients between six and nine percent.

4. River Mountains Loop Bike Trail. This is a 35-mile loop, closed to motor vehicles, which makes its way along part of the Lake Mead shoreline, in to Boulder City, Henderson, and Lake Las Vegas. Ride it clockwise or counter-clockwise. But beware the Three Sisters!

5. SR159 to SR160 and up Mt. Potosi. No traffic lights, and bike lanes the entire way ensure you get the most out of your time in the saddle. You ride 16 miles from the intersection of Desert Foothills and SR159 to the intersection at SR160. Turn right and climb about 8.5 miles up Mt. Potosi.

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Danijela Crevar

has over 12 years of academic preparation and working experience in the fitness, health and wellness industry. Dr. Parker earned his Bachelor’s and Master’s Degrees in Kinesiology from James Madison University. He earned his Doctorate from UNLV. Dr. Parker has taught in both the university and career college systems. Currently, he works for WTS International, a global leaders in spa, fitness and recreation management. He serves as the General Manager for Club Ridges and is a Corporate Fitness Executive for WTS as well. He also runs a fitness networking organization, Connect to Fitness in Las Vegas.

it’s hot out There…so heat it up inside!

Dr. Darian Parker

TRAINING

remember the first time I worked out during summer in Vegas. It was a bit shocking to say the least. It felt like an oven had been turned on full blast and it was centered directly on my body. I had to get used to

that feeling and yes I did return outside. It is possible to acclimate your body to intense heat, but you still need to be careful about wearing protective sunscreen, sunglasses and staying hydrated.

However, I know that for many people it is just way too hot outside here in Vegas during the summer to work out. So, what are the options if you can’t or don’t want to get outside for exercise? Well, if you have a gym membership you can always do that, but maybe you just want to be within the comfort of your home to exercise.

So, how can you do that? Simple, you just need to have a vision and direction for what you will accomplish for exercise in your home. That starts with taking inventory of the natural environment of your house. Do you have stairs? How about a few sturdy chairs? Or what about a decent sized open space? Maybe you also own a few resistance bands and dumbbells. If you can say yes to most of that, then you certainly have the ability to have an amazing workout inside your home while it is sweltering outside in the summer Vegas heat.

But there is still one more thing. You have the space, a small amount of dynamic equipment and a spirit of wanting to get it done. The last step is putting together a sequence of exercises that makes sense and gives you an intense workout. One of my favorite workouts

to do indoors is something I put together called the “Anywhere, Anytime Workout.” You can literally do this workout anywhere and anytime as long as you have a little space indoors and a desire to work hard.

The workout is based on a three exercise sequence that repeats over and over again for 10 minutes. After 10 minutes of that you create a new set of three exercises for another 10 minutes. Each exercise in the 10 minute sequence is performed for 30 seconds. For example, if you have a sequence of Jumping Jacks, Push Ups and High Knee Run you will do each exercise for 30 seconds and then you repeat that sequence over and over until you reach the 10 minute mark.

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Below is the workout in its entirety. Doing the whole thing is a big challenge, so work your way up to completing the whole routine once your fitness level has increased significantly. Start with completing two of the 10 minute sequences and then eventually three and so on until you can do all five for a total of 50 minutes.

Sequence 1

• Jumping Jacks • Pushups • High Knee Run

Sequence 2 • Ice Skaters • Jump Squat • Up Downs

Sequence 3 • Climbers, • Biceps Curls • Crunches

Sequence 4

• Lunges • Shoulder Press • Jump Outs

Sequence 5 • Elbow Planks • Split Squats • Opposite Knee/Elbow Planks

THeAnYWHeReAnYTIMeWORKOuT

For Khadevis Robinson, “KD” as he’s known to his friends and followers, 2012 London is a 2nd journey to the Olympics; he competed in Athens and just missed making the Beijing team. He is older, wiser, content in his own skin, and a mentor and advisor to younger athletes -- if they’re smart enough to listen and learn from somebody who can put the entire experience in perspective.

For Khadevis, the Olympics are important – but not THE most important thing in his life. He reserves the top spots for God and his family.

Khadevis Quotes:

Khadevis – “I make my own happiness”

Khadevis (on the best temps to run the 800 meters) – “ I love to run in warmer weather but I can’t change what it is. I’ll run my best no matter what”.

Khadevis (on being a 2nd time Olympian) – “I was so focused in Athens I didn’t even attend the Opening Ceremonies. I’m going to do everything and experience everything I can.

Khadevis (on which sport he wants to see) “I want to see the synchronized diving!”

Successstory

Khadevis Robinson

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Amanda is to Khadevis as a new puppy is to the steady “big dog” on the porch. She talks a mile a minute and her thoughts incorporate everything in her head at the moment. Her enthusiasm is infectious. As we wait to set up shots for the pictures in the magazine, she peppers Khadevis (also the Assistant Track & Field Coach at UNLV) with questions about what she’s heard about life in the Olympic Village, rumor and innuendo, fact and fiction. She calmly and quietly answers her questions with the tone of a wise older brother or uncle, steering the next generation.

Amanda Quotes:

Amanda – “Hey, I grew up in Las Vegas so I know all the ways you can get into trouble living here. And I’ve made lots of choices that weren’t so so great. No need to talk about those now (LOL) since my parents might not know about all of them!”

Amanda - “I’ve worked all kinds of jobs in Las Vegas hotels as a lifeguard. Fortunately, you don’t have to be a great swimmer…the pools are only 4 feet deep! And I’ve worked for my family business since I was a little kid.. I’ve run all the heavy equipment. I liked that better than working in the office”

Amanda Bingson

Amanda – “I’m just so thrilled to be in the Olympics – I wasn’t even supposed to make the team. It was a great day when I did. I just hope I meet Kobe (Bryant, of the US Men’s Olympic Basketball team) Note: She did – he walked into the Opening Ceremonies right next to her.

Amanda – “I can do a standing backflip! If you double-dog dare me, I’ll do it right now. I can’t resist a double dog dare!” (Amanda: We double dog dare you to medal in London!)

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Sports science

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

Tom Woods

ut, it appears so very difficult. Just look at the pros on tour. Tut – tut – tut. It’s sad, it’s pathetic, and I imagine from a Psychologists viewpoint, it should be considered…serious.

Why the long putters, the belly putters, and the ones that you plant the top of the grip on your nose? Why the pencil grip, the split grip, the claw grip (the claw number one, two and three grips), and even the two-thumb grip, etc, etc?

I’ll tell you why. These guys are just flat-out paranoid, and they can’t overcome the fear of their dominate hand. Their own hand Laddie!

Ancient mystical saying: “What you fear will come upon you”.

Using a right handed golfer in this example, it is his dominant right hand that creates the unintentional enhanced hook spin on the putt, because that hand seemingly has a mind of its own. Talk to it, scold it, reward it – it doesn’t matter. It is out to do harm, therefore,

putt Better, sCore Better. it is that siMple.

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#4

THE BALL IS MORE INCLINED TO OBEY THE PUTTER FACE RATHER THAN THE PATH. DUE TO A SLOWER CLUB VELOCITY IN THE STROKE, THE TENDENCY OF THE BALL TO FOLLOW THE DIRECTION OF THE FACE IS APPROXIMATELY 85 PERCENT, AND THE DIRECTION OF THE PATH ABOUT 15 PERCENT.

This is a tremendous advantage on the green. Using a rhythmic pendulum motion, your putter easily returns to a square position.

It’s at the bottom of your stroke somewhere.

Find that spot. Apply the ball.

the proBleM of enhanCed hook spin on the Green is always the last Question to answer.Because players stand on one side of the ball, the roll is often slightly affected by hook spin from the inside path of the stroke. This is because the putting stroke finds its origin inside the line to the hole, originating from its source at swing center, your center of balance.

Nevertheless, this natural effect of hook spin is negligible to the size of the target.

You will see all other putting faults drop by the wayside as trust in your pendulum stroke develops, because those faults are not a result of your resistance to your subliminal perception of the effect of the natural path of the stroke. Only when magnified by minor tension reflex originating from the shadow fear of that perception, is the stroke altered, producing visible hook spin. This becomes the indicator of imminent error in both direction and distance. The ball then rolls off line and farther from the target.

Technology and external solutions sometimes funnel temporary relief through confidence for players trying to escape the fear of hook spin, but the only lasting solution is in acceptance of the nature of the stroke itself, and release of that fear.

Yes, it is also true that the path of the putter will always vary a little from stroke to stroke. However, that is all right, because . . .

Danijela Crevar

is originally from Puerto Rico. He received his Bachelor’s Degree in Animal Science at Louisiana State University in 2002.

From LSU, Dr. Varela took his passion for small animal surgery and exotic animal medicine to the Tuskegee University School of Veterinary MedicineWhere he earned his Doctor of Veterinary Medicine (DVM) from Tuskegee in 2006. Dr. Varela became the managing doctor of Camino Al Norte Animal Hospital in November of 2009.

Dr. Varela’s wife is also a D.V.M. and they have a family of 3 dogs, a cat and this month, a new human baby!.

s the head veterinarian at Camino Al Norte Animal Hospital here in North Las Vegas, I try to emphasize to all my clients the importance of developing an exercise routine with their dogs so they remain healthy and in shape. Unfortunately, being active with your pet

outdoors during our notoriously hot summer months can lead to heat stroke, which occurs when a dog loses its ability to regulate its body temperature. Luckily, heat stroke is preventable if you take precautions and follow some simple rules.

learn the warning signsAs a dog owner, it’s important to know the signs of heat stroke so you can tell when your pet is overheating and facing danger. Heat stroke symptoms include rapid heart rate, excessive panting, drooling, weakness, dry gums, stupor and vomiting. If your dog’s temperature gets too high (around 106 to 108 degrees), it can begin to suffer irreversible damage to vital organs such as the liver and heart.

stay hydratedIf you decide to take your dog to the park or go for a walk, never forget to bring a water supply. Carrying along a foldable drinking bowl and extra water bottles can make all the difference for your pet on a hot summer day. If you think your pet is already overheated, don’t make the mistake of trying to cool him down with ice cold water. Cooling your pet down too fast can cause even more damage.

pET fitness

DR. CARLOS VARELA

know your dog’s limitsAs a veterinarian, I treat dogs all the time because their owners simply worked them out too hard in hot weather. Just like humans, dogs can also suffer from heat stroke if they are exercising strenuously even for a short period of time. That’s why it’s imperative to know your pet’s limits. During our hot Vegas summer, try to work out with your pet in the early morning or evening and keep your exercise moderate.

what to do if your dog has heat strokeIf you suspect your dog is suffering from heat stroke, there are certain steps you should take to avoid further risk:

* Get in the Shade: The first thing to do is to move your dog into a shaded area immediately and avoid all direct sunlight.

* Water: Apply water to the inner thighs and stomach of the dog. If you are near a hose, spray your dog down completely. Make sure to NEVER submerge your dog into water, because it can cause the cooling to occur too quickly.

* NEVER Cover the Dog: After hosing your pet down, don’t cover it up with a blanket, as that can restrict air flow which helps reduce the body temperature.

* Visit Your Vet: Once you have begun to cool down your dog, you should immediately take him to your local animal hospital so a veterinarian can make sure no serious damage has occurred.

By knowing the symptoms of heat stroke and understanding what to do if your dog does get overheated, you can prevent serious health problems for your furry friend. There is no reason why you and your pet can’t stay in shape and enjoy the summer outdoors, just make sure to always follow these steps and guidelines to ensure Fido stays safe and healthy.

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