Archive for August, 2010
Friday, August 20th, 2010
This month’s Global Traveler cover story entitled “Fit or Fat” is about how to stay in shape while traveling.Â The story features great fitness tips by our own Holly Mosier (owner of LA Boxing Lake Forest and the health and fitness online destination FollowHolly.com) as well as tips by Jillian Michaels, Dennis Grounds and others.Â The complete article appears below.Â See you at the gym!
Fit or Fat?
by Debra Bokur
You donâ€™t have to abandon your health goals just because life keeps you on the road.
The intricate choreography of business travel â€” with its dance of airports, taxis, hotels, jetlag, meetings, dinners and other professional obligations â€” can have a paralyzing effect on even the best-laid fitness plans. The result, unfortunately, can be unwanted inches and extra pounds. And since a lack of exercise also contributes to fatigue and mental fog, the consequences of not working out can extend to a diminished creative edge in those very same meetings you flew halfway across the planet to attend.
Admittedly, the brutal pace of business travel, along with the inexplicably locked doors of hotel fitness centers in the evening, can make working out an enormous challenge â€” but not an insurmountable one. Top fitness pros agree that maintaining your fitness goals while traveling just requires some strategic planning.
Before you even begin to pack â€” whether or not you belong to a gym â€” schedule a session with a personal trainer who can design a program that can be followed within the confines of a hotel room.
â€œHiring a personal trainer or yoga instructor to formulate a plan specifically for you is the best and most efficient way to achieve and maintain your fitness goals,â€ offers celebrity trainer and yoga instructor Holly Mosier, owner of L.A. Boxing. â€œHaving a trained professional analyze your specific needs â€” including the fact that your program will need to be mobile and able to be continued while traveling â€” is a smart investment.â€
Next, pack like you mean it. Since you canâ€™t count on the gym being open when you have some down time, load a workout or yoga DVD onto your laptop, stash some light exercise equipment into your carry-on and be sure you have appropriate clothing and shoes.
â€œYou can carry DVDs with you and play them either in the hotel or on your computer,â€ says best-selling author and television personality Jillian Michaels, known for her roles on NBCâ€™s hit series The Biggest Loser and Losing It with Jillian. â€œPack some resistance bands. Theyâ€™re lightweight and wonâ€™t take up much room in your suitcase. A jump rope is another great way to include cardio in your day when you have a limited amount of time. Some hotels even have exercise on-demand videos in guestrooms, which is something to look for when booking your travel.â€
Travel days have a tendency to take on a life of their own, and that includes spiraling out of control. Dennis Grounds of Training Grounds for Life, one of Los Angelesâ€™ most sought-after personal trainers, specializes in combining cardio circuit, core training, Pilates and life coaching. â€œWhen you wake up,â€ he suggests, â€œthe first thing â€” after coffee, of course â€” you should do is take 10 minutes to stretch, do some push-ups, jog in place or do any type of physical movementt in your room.â€
By doing this, he explains, you get rid of any stagnant energy and get your heart rate up, therefore bringing more oxygen into your lungs and increasing your energy for the day. â€œIf you can find 10 minutes in other parts of your day, perhaps while youâ€™re on a break, make it a point to walk, move around and be active,â€ he adds. â€œRemember that just because youâ€™re away from your normal workout routine doesnâ€™t mean you have to put your health and well-being on hold. You just have to be more creative and give your body something new and different to try. I teach from the perspective of shifting the context of how you view exercise, and of considering what will shift you into actually doing it.
That means being motivated. Lisa H. Lollar, a Denver-based sports psychologist and certified consultant for the Association of Applied Sports Psychology, reminds us that when it comes to staying motivated, attitude can be a powerful tool. Even more important, she suggests, are goal setting and positive reinforcement.
â€œThe most effective goal is quantitative and specific, challenging but realistic and written down,â€ says Lollar. â€œIn terms of the travel situation, planning ahead as much as possible is helpful. Prior to leaving, take a minute to establish workout goals. Include why you want to work out and what is realistic (donâ€™t overwhelm yourself). Write your goals down and leave room for flexibility. Put working out into your daily schedule just as you would an appointment or meeting. Have a back-up plan, such as walking to an off-site meeting if you canâ€™t get to the hotel gym.â€
Other, specific tactics she sees as being successful with clients include writing down the excuses you may use to avoid exercising, then crossing out the excuses and writing down the contrasting reason that you will exercise; calling ahead to find out about workout facilities, classes and walking routes near where youâ€™ll be staying; and posting a motivational quote on your bathroom mirror or programming it to pop up on your BlackBerry when itâ€™s time to exercise.
On Your Toes
At the renowned Cooper Aerobics Center in Dallas, Texas, helping executives stay fit is a specialty. â€œWhen our clients say theyâ€™re too busy to exercise, especially when theyâ€™re traveling, I tell them they donâ€™t have time not to exercise,â€ says Riva Rahl, M.D., a practicing physician at Cooper and the medical director for Cooper Wellness, the centerâ€™s lifestyle modification program.
â€œOn a long-term basis,â€ she continues, â€œregular exercise helps prevent heart disease and other illnesses, but in the short term it helps you to be more alert and to sleep better. It helps with jetlag, helps you to better utilize oxygen and has a calming effect. Even with the busiest schedule, itâ€™s important to get creative and think about what your options are. Regardless of whether or not you can fit in a visit to the gym, thereâ€™s probably time for some activity. Consider walking to and from dinner or your meeting rather than taking a cab. In general, everyone needs 150 minutes throughout the course of the week, but this can be accumulated at 10 minute intervals. You can spend 10 minutes at an airport walking between gates.â€
It might seem counter-intuitive when your body is screaming for an early night, but what you may actually need to combat fatigue is to engage in something physical â€” even if thatâ€™s a walk around a city block or hauling yourself up and down the hotel stairs. Sleep is often the first casualty of business travel, but even if youâ€™re faced with no more than five hours for shut-eye, Rahl says that taking just 20 minutes to exercise before you climb beneath the covers will result in deeper, more restorative rest.
If you simply canâ€™t keep your eyes open long enough, set the clock for a few minutes earlier in the morning and exercise then â€” youâ€™ll be more efficient and alert throughout the day. Exercise, explains L.A. Boxingâ€™s Mosier, helps fight off lethargy by increasing oxygen consumption and pumping up blood circulation, helping to deliver more oxygen to the muscles and, perhaps more importantly, the brain.
â€œThis helps you to think more clearly and helps elevate mood,â€ says Mosier. â€œRemember, too, that stress is a major contributor to fatigue, and exercise is a prime stress-reduction tool. We dissipate the stress hormones in our body through physical activity. And itâ€™s not necessary to exercise vigorously or at a high intensity to enjoy these benefits. Even a five-minute walk will help to de-stress and invigorate you, especially if that walk is outside. Studies have found that outdoor activity helps us to release more endorphins (the feel-good hormones) than indoor exercise.â€
Yoga â€” regardless of your experience level â€” is a effective and extremely travel-friendly way to relieve fatigue, so that youâ€™re more likely to work out. â€œI think the best all-around pose to stretch, recharge and shake off any negative traveling vibes is Downward Dog,â€ says Rita Trieger, founder and editor-in-chief of Fit Yoga magazine and author of Yoga Heals Your Back. Trieger, who serves as the stress management facilitator at Stamford Hospitalâ€™s Center for Integrative Medicine in Stamford, Conn., says that beginners can modify this pose by placing the hands on a wall at about shoulder height and then simply stepping away from the wall with their hands still in place, adjusting their foot position as necessary.
â€œYouâ€™ll get a great stretch in the upper back and shoulders especially, as well as the hamstrings, two of the most common areas of stress and tightness,â€ says Trieger. â€œAlso, Triangle Pose offers a great side stretch and hip-opening element with the added bonus of massage for the internal organs, specifically for the heart. Plus, your body takes on the shape of the most sacred and ancient of symbols â€” the triangle is said to bring cosmic energy into the body. What could be better after going through airport security?â€
The pros are seemingly unanimous that applying the creative problem-solving skills that work in business toward personal exercise goals is a formula for success.
â€œOften,â€ says personal trainer Grounds, â€œwe use our â€˜very busy schedulesâ€™ as an excuse not to work out. The truth is, time is an invented conversation we are having with ourselves. Time is eternity! Either we manage our time or time will manage us. Itâ€™s important to view your workouts as a lifestyle behavior rather than something you have to force yourself to do.&rdquo
You can take your workout with you by following these tips.
- Hire a personal trainer to design a travel workout
- Pack workout clothes, resistance bands and jump rope
- Load a workout or yoga DVD onto your laptop
- Load your favorite workout music onto your iPod
- Check hotel gym times; arrange for access as necessary
- Hold business meetings while on a walk
- Skip the taxis and walk to meetings
- Use hotel stairs as a workout option
- Break your workouts into two 10-minute events daily
- Stretch at regular intervals throughout the day
- Practice deep yogic belly breaths to reduce stress and fatigue
- Drink adequate water and donâ€™t consume more calories than you burn
- Remember that one glass of wine is about 150 calories; one glass a day for a year is equivalent to 15 pounds of fat
Wednesday, August 18th, 2010
Our own Jessica Pene is fighting this Thursday night at the Bellator 25 women’s 115lb tournament in Chicago.Â Bellator has assembled the strongest 115lb female tournament ever held withÂ many of the top 10 women in the world, including Jessica who is ranked #5 in the world!Â Jessica will beÂ taking on Ziola Frausto.
Friday, August 6th, 2010
Come join the LA Boxing Lake Forest and Joker’s MMA crews at Buffalo Wild Wings in Lake Forest (corner of Lake Forest Blvd and Rockfield) to watch UFC 117 – Silva v. Sonnen this Saturday, August 7, 2010.Â The Main Event cards begin at 7 p.m.Â Â See you there!!!
LA Boxing Instructor Jessica Pene is interviewed by SportsGeeks Radio about her upcoming Bellator fight
Wednesday, August 4th, 2010
Jessica Pene SportsGeeks InterviewÂ http://ht.ly/2gGsR
LA Boxing Lake Forest Instructor Jessica Pene to fight in History making Womenâ€™s Mixed Martial Arts Tournament
Wednesday, August 4th, 2010
LA Boxing Lake Forest instructor Jessica Pene is undefeated as a mixed martial arts fighter (7-0) and is ranked #5 in the world.Â She is one of eight women (all ranked in the top 10 in the world) who will fight in the first Womenâ€™s World Championship MMA tournament.Â The tournament is being put on by Bellator Fighting Championships who has done a tremendous job of assembling the strongest field of top 10 womenâ€™s 115 pound female MMA fighters in history.Â
To read more about the upcoming tournament, click on the link below.Â We are so proud of you Jessica!
LA Boxing Lake Forest MMA and Jiu Jitsu coach Mike â€œJokerâ€ Guymon set to fight on the UFC 121 Fight Card at the Anaheim Honda Center in October
Wednesday, August 4th, 2010
Our own Mike â€œJokerâ€ Guymon has been selected by the UFC to fight on its upcoming UFCÂ 121 fight card.Â And what is great about this card is it is being held right here in our own backyard at the Honda Center in Anaheim!!!Â We will keep everyone updated as to when tickets go on sale because this will be a sold out show.
Wednesday, August 4th, 2010
By CagePotato contributor DL Richardson
It seems we expect female fighters to fall into one of a few archetypes, and we want to know what weâ€™re dealing with as soon as we hear her name announced. â€œThe Karate Hottie.â€ â€œCrazy Bitch.â€ â€œBeauty but the Beast.â€ â€œCyborg.â€ But what happens when you meet a fighter who doesnâ€™t fit neatly into these pre-formed notions? How do you reconcile the image of a fighter who dotes on her Staffordshire terrier and professes love for the movies Labyrinth and Stardust with the image of a professional kicker of asses and taker of names? Stalking could lead to some interesting revelations about a personâ€™s habits and character, but it could also land you in traction. Easier route: call her and ask her a bunch of questions. Meet Jessica Pene, a participant in Bellator’s upcoming 115-pound women’s tournament who enjoys working with children, long walks on the beach, and subbing dudes forty pounds heavier than she is.
Ask Jessica Pene about her favorite fighter, and sheâ€™ll mention a handful of names. She expresses interest in â€œold schoolâ€ fighters like Fedor Emelianenko, members of the new wave of MMA like Gegard Mousasi, and female division standouts like Megumi Fujii. One name, though, comes up repeatedly: â€œI love watching BJ Penn fight,â€ she says, perhaps unaware of the parallels between them.
Like Penn, Pene doesnâ€™t have to fight to pay the bills. Born to a white collar family in southern California, Pene could have cruised through life, gotten a degree at a university and moved on to a cushy job. With her good looks and quiet charm, Jessica Pene could have made good money in advertising or public relations, and never once had to worry about making weight, defending a takedown, or getting punched in the face. Pene wakes and trains when most of us are still asleep, not because she needs to put food on the table, but because she is and always has been athletically inclined. Like Penn, she doesnâ€™t compete because she needs a big payday. Jessica Pene fights because, deep down, sheâ€™s a fighter.
Itâ€™s 4 a.m., and Pene isnâ€™t walking on the beach. Sheâ€™s running. Her daily to-do list reads like the average keyboard warriorâ€™s week. Sheâ€™ll put in some hours as an intern, trying to polish off her BA in Communications from Cal State-Fullerton, then clock in as a boxing coach and BJJ instructor at LA Boxing in Lake Forest. Her own training takes place at Subfighter MMA and Jokerâ€™s MMA in California, but sheâ€™s known to travel and train with some of the best fighters on the planet. She spends entirely too much time in her car, and she hates traffic. No one crams this much into their schedule without some fire in their gut.
â€œIâ€™ve always been a little tomboyish,â€ she says, â€œand Iâ€™ve always been interested in sports.â€ Pene was always active growing up, always on some kind of team: soccer, softball, swim team. â€œI tried to join the wrestling team in high school,â€ she says, â€œbut they werenâ€™t female-friendly at the time.â€
It wasnâ€™t until sheâ€™d graduated from high school that Pene became interested in combat sports. â€œI was twenty, twenty one, and I would watch these K-1 fights and I was really interested, I really wanted to do it. Thatâ€™s when I sought out a gym to train at, but since I am shy, I was intimidated to find an actual â€˜fightâ€™ gym and go in there and say â€˜yeah, I want to fight,â€™ so I just tested the waters and went in at a slow pace.â€
While still attending classes at CSUF, Pene went into a nearby LA Boxing gym. â€œI used to live right by campus,â€ she says, â€œand they had some local-level fighters training [at the gym] there, and I thought, â€˜ Maybe Iâ€™ll get in shape and find my way through this,â€™ and it really did work out that way. One of the coaches there took an interest in me, and through that I met my coach Jeremy [Williams], and started training in jiu jitsu and kickboxing, and I was hooked.â€
Her training partners early on were exclusively male, and she continues to train with men to this day. â€œIâ€™m like the gymâ€™s little sister, theyâ€™re all very protective of me,â€ she says. Theyâ€™re apparently not above some teasing, though: I ask about her fighter nickname, she tells me that â€œitâ€™s not very intimidating, so I donâ€™t use it.â€ Meaning she doesnâ€™t want it to get out? â€œIt will not get out,â€ she says, and Jess Pene, all five feet five inches of her, puts some bass in her voice to let me know sheâ€™s not kidding. I decide to change the subject.
When Pene made her professional debut in November of 2006, she met up with â€œSlickâ€ Sally Krumdiack, who was 1-0 at the time. Pene sank an arm triangle in the first round to win her debut. Since that fight, Pene has piled up seven wins, and remains undefeated. Of her seven wins, sheâ€™s subbed four, and scored a TKO win over veteran Tammie Schneider at Bellator V. Pene recently made Heavy MMAâ€™s â€™Top 10 Female Strikers in MMAâ€™ list, where writer Mitch Ciccarelli noted that â€œPene has great timing and knows exactly when and when not to strike. She isnâ€™t known for being a knockout artist but she hits harder than most females and her accuracy is nearly perfect.â€ Beyond that, Pene knows how to mix her attacks. Sheâ€™s well-rounded, comfortable in all phases of a fight, and sheâ€™s demonstrated that sheâ€™s dangerous wherever the fight takes place.
Next month, Pene will take that undefeated record into Bellatorâ€™s cage for the womenâ€™s featherweight division tournament. I ask her if Bellator or Strikeforce were doing more to promote womenâ€™s MMA, and she laughs, â€œBellator, of course! No, I think theyâ€™re tied, you know? Strikeforce is making a lot of effort to put together womenâ€™s fights, and so is Bellator. Theyâ€™re both good, legit organizations, and theyâ€™re going after different weight classes, so I think itâ€™s beneficial, itâ€™s good across the board.â€
That featherweight tournament features possibly the most impressive pool of talent ever assembled in womenâ€™s MMA, including ladies cutting down to 115 for the first time. Of the eight women in the brackets, only three â€” Pene, Megumi Fujii, and Lisa Ward â€” are natural featherweights; the other five have been more established at 125 pounds. â€œThere are some bigger girls who fight at heavier weights who are making their first trip down to 115. Theyâ€™re going to have to maintain that; hopefully theyâ€™re seeking out a nutritionist. Itâ€™s going to be very interesting to see how the cut affects them. I donâ€™t have to worry about that, all I need to focus on is my training.â€
What Pene doesnâ€™t focus on is marketing herself in a certain way to draw attention. Sheâ€™s ambivalent about the role of sex in womenâ€™s MMA, and sheâ€™s turned down promotional opportunities because of it. â€œI got approached to do a photo shoot/interview for [a magazine] and they wanted it to be like, â€™get your hair done, your makeup,â€™ and make me look like just a girl, but Iâ€™m kind of apprehensive about that. Iâ€™ve seen some fighters do that kind of work, and people can react really negatively. But then Meisha Tate does it and everyone says, â€™Oh, sheâ€™s so hot.â€™ I think thereâ€™s a fine line for female fighters, for female athletes in general; you have to be very careful in how you present yourself. On one hand, it can help, but you have to be careful about how you go about doing it. It could be â€˜Oh, this is an attractive athlete,â€™ then, on the other hand, itâ€™s â€˜why is this girl trying so hard?â€™
When I mention a few female fighters who are known to have some spicier pictures on the web, Pene claims (not for the first time) that she stays off of forums and fight-related internet. Curious, she starts visiting a few websites while we talk. Five minutes later, while Iâ€™m asking about Strikeforce, she starts giggling. â€œOh my goodness!â€ she says, â€œI see butt cheeks!â€ I can actually hear her blushing over the phone. â€œOh my goodness! Wow! Sorry, Iâ€™m looking at nudie pictures!â€ When I follow up, asking if seeing a fighter use topless pictures or a famous last name to help draw interest affects Peneâ€™s opinion of her colleagues, her answer is simple and sincere. â€œLook, anyone who trains, and gets in a cage and fights, deserves respect.â€
I ask Pene for some predictions about the Bellator tourney, but she is predictably reserved. Despite my best efforts to encourage her, she’s hesitant to make ludicrously specific predictions. She sees Fujii and Jessica Aguilar making it to the semifinals. â€œIâ€™m really interested to see the Daly-Ward fight. They both have really good wrestling, but Aisling [Daly] is larger. Lisa [Ward] is a legit fighter, though, so Iâ€™m very interested to see how that fight goes.â€ When I mention Zoila Frausto, who will meet Pene in the cage at Bellator XXV in Chicago, Pene doesnâ€™t voice any concern for a similar size advantage. She also refuses to say that sheâ€™s identified a weakness in Fraustoâ€™s game: â€œEveryone can be beaten,â€ she says, as if thatâ€™s all she needs to say.
Maybe it is.