Knockout

KNOCKOUTTop 10

Workout Songs

Ryan DownsHow kickboxing changed his life forever

TIMELINETravel Through the Decades of Kickboxing

Be a KnockoutLetter from the Editor

Kickboxing doesn’t just tighten your booty - it sharpens your mind. In 2010, I took my first ever kickboxing class. Ever since my first day, I can honest-

ly say I am addicted to this unique style of working out. The person I can thank for this addiction is my trainer Ryan Downs. I decided Downs is the per-fect fit for my first magazine cover and cover story. Downs has one of the most inspirational stories I have come across and I am excited to share his suc-cess in my new magazine. I have always dreamed about creating my very own fitness magazine and I am proud to have accom-plished one of my many goals in life.Knockout is sure to be your new favorite magazine, answering a variety of fitness and health questions. I will also be giving my readers my favorite tips and tricks on everything from help with the top songs to workout to as well as the what to wear/what not to wear when working out. The main focus this month was on one person who single handedly changed the minds and waist sizes of many individuals in the Cedar Valley.Erica Canfield, Editor-in-Chief

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“Six years in ago, I never dreamed I’d have a career in the fitness world.” -Ryan Downs

SOLyogahot yoga KICKIN’ IT

THIS MAY2.

Letter from the Editor

5. Top 10

Workout Songs

7. How

Kickboxing has Changed

Ryan’s Life

17. Evolution of Kickboxing

23. Simple

Exercises to Look Toned for Summer

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OCTOBER 1, 2013 STARTING FROM DOWNTOWN CEDAR FALLS FIND US ON FACEBOOK TO JOIN OUR TEAM “SAVE THE TA TAS”

1. Alex Gaudino & Jordin Sparks -- “Is This Love”

2. Miranda Lambert -- “Mama’s Broken Heart”

3. Of Monsters and Men -- “Little Talks”

4. Will.I.Am & Justin Bieber -- “#thatPOWER”

5. Kylie Minogue -- “Timebomb”

6. Afrojack & Chris Brown -- “As Your Friend”

7. Pitbull & Christina Aguilera -- “Feel This Moment”

8. One Direction -- “One Way or Another (Teenage Kicks)”

9. Avicii -- “Silhouettes (Syn Cole Creamfields Mix Radio Edit)”

10. Macklemore, Ryan Lewis & Ray Dalton -- “Can’t Hold Us”

TOP 10 WORK OUT SONGS FOR MAY 2013

5 KNOCKOUT / MAY 2013

Ryan Matthew DownsHow kickboxing changed his life.

7 KNOCKOUT / MAY 2013 8 KNOCKOUT / MAY 2013

The founder and owner of the new fitness program in Cedar Falls, IA, Next Level Extreme Fitness, has a secret that most do not know and will find very shocking.Ryan Downs has not always been known

for his intense kickboxing class. He surprisingly, has not always lived a healthy lifestyle. In 2008, Downs weighted over 300 pounds. At this point in his life, sitting on the couch and eating food occupied much more of time than it should have. Downs explains, “I ate horrible and I exercised poorly, or hardly at all.” When Downs looks back at that time of his life, he honestly thought he was “okay.” However, “I was so far from even being okay.” said Downs. Today, Downs feels better then ever before. At the beginning of each new 10-week session at Next Level Extreme Fitness, Downs explains to his clients that,“I’ve put myself though the same exercises and dis-cipline that I will be putting my clients through on a daily basis.” Next Level Extreme Fitness is a 10-week fitness program that targets both physical and mental trans-formation. At Next Level Extreme Fitness, the goal is to make their clients not only feel great, but look great. This is made possible through a combination of cardio kickboxing and boot camp classes.“My program has what it takes to physically and mentally transform you.” Downs said. When Downs started Next Level Extreme Fitness, he adopted one main goal. This goal is to help their clients reach their individual goal to succeed. Downs constantly reminds his clients that this fitness pro-gram is for YOU. The purpose is to get the most out of you day in and day out. The workouts the instructors provide their clients with, challenge them in multiple ways and help them realize that they can push themselves further than they ever thought possible. You will not find a dozen instructors at Next Lev-el Extreme Fitness for one reason. This reason and

is make sure they keep a solid core of instructors because they want their clients to know who they are working with. Downs explains, “if we threw a differ-ent instructor at you every day, it would be difficult for you to have a solid relationship with them over the 10-week session.” Next Level Extreme Fitness only has four to five qualified trainers throughout the session, in order for their members to become more comfortable with them over time.

Founder and owner of Next Level Extreme Fitness

Downs has a specific direction he wants the program to run in and his instructors he has will be sure to keep things flowing the proper way. He wants this customers to feel comfortable with the people they are working with on a daily basis. The communication between Downs, his trainers, and his clients is one of the most important aspects about this fitness program. At Next Level Extreme Fitness, they want to hear what their customers have to say. Much like students, as instructors, they believe they become better at what they do through feed-back. If someone does not understand something, the trainers ask their customers to speak up and say so. Downs explains, “If something is bothering, we need to know. If you have a question or concern, contact one of your instructors”. The Next Level Ex-treme Fitness trainers want to be there to help their clients and feel as comfortable as possible through-out their experience with this program. Downs stresses to his members the importance of self-discipline. The instructors understand that wak-ing up everyday and going to this class is not always the easiest thing to do. Neither is getting off work and trying to find it yourself to get to class. Which means, the easiest thing is not come, but that is not the best thing to do. “If you force yourself to come to class, at the end of the day, you will be happy you did. I promise.” says Downs. He then explains that they understand not everything can make it to class everyday. But, he says to miss the days you need to and attend the days you can. “You are in it for your-self, not for anyone else. “ explains Downs. Not only is being committed to Next Level Ex-treme Fitness important, but also having an effective healthy diet. Discipline is directed at their client’s diets. When their members are outside of the gym, they make sure their clients keep their direction just as much as they would if they were at the gym. This program wants their customers to understand that the more disciplined they are, they more success they will receive. Downs ends with, “It won’t be easy, but it will be worth it.”

By: Erica Canfield

“I ate horrible and I exercised poorly, or hardly at all… I was so far from even being okay.”

“No matter who you are, how much you have or have not worked out in the past, you will greatly benefit from this program. I guarantee it.”

Not only does Next Level Extreme Fitness have workout classes and nutritional information, but also offers weigh-ins and before and after pictures. Pic-tures and measurements are telling factors of pro-gressions over the class. However, it is not mandatory to participate. Downs explains, “We love to see body transformations and we want to see how far everyone has come over the course of the program.” Not only are these success pictures beneficial for that, but they are also used as a testimonial for new customers. By showing new customers these pictures, they begin to understand how legitimate this fitness program truly is. Downs decided to motivate his customers to push themselves as hard as possible, not only to see results, but also to win prizes. The results alone will be re-warding enough, but at Next Level Extreme Fitness, they make sure you have some extra incentives to work hard though the long haul. “We want to make sure the best overall transformation is recognized for his/her achievements.” explains Downs. The prizes for the best overall transformation includes: one month of free tanning, one year mem-bership to their fitness utilities, and free entrance into the next 10-week session with this program. Downs states, “Next Level Extreme Fitness could give out a good sum of money as a grand prize, but that wouldn’t push our clients to keep working out and improving their results.”

Not only does Next Level Extreme Fitness have a strong communication system, promote self-disci-pline, and have top of the line trainers, but they also have an outstanding facility. Next Level Extreme Fit-ness is located off of University Avenue, attached to the Key West Fitness Gym. There will be times where classes are interchanging and their facility if packed full of people. During this time, Downs asks that all his members work together to keep things working as smoothly as possible. With hundreds of people in the facility on a daily basis, the instructors make sure to keep the mats, dumbbells, and bags as clean as possible, when needed for their following classes each day. The gym is cleaned on a daily basis, but obviously with classes on a daily basis being consecu-tive , Downs asks for his clients cooperation to make sure equipment is usable for the next class. Downs explains, “People fear the word ‘extreme’ when they hear fitness.” However, the good news is that Next Level Extreme Fitness is a program that will accommodate almost anyone and everyone. “We have had people pass through our program that never thought they could make it when they first started.” says Downs. The attitudes of Downs’ clients towards his program is what he says it is all about. Never does it say that to do this fitness program you must be a scholarship athlete. It does not matter how old you are, but rather how bad you want results. (Continued on pg. 13)


Exercise works your muscles, a healthy diet feeds them. The nutrition portion of fitness is highly underrated. A healthy diet alone can do wonders for a person’s physical appearance. If a client of Downs combines diet with exercise, not only are the results more rewarding, but they will show up a lot sooner. In this fitness program, they really target low-fat, high protein foods over a course of their 10-week session. However, don’t worry, they are not going to cut everything their clients love about food out of their diets. There are plenty of things you can still feast on and feel good about it. Some things will have to be eliminated, but in order to get results, Downs’ cli-ents will have to sacrifice some things. This fitness program is not going to take the calories out of their members diets, but rather they will push you to eat - eat the right things. Downs feels that with high fat foods are typically high in calories and also contain a lot of other result-killing in-gredients. This program does not eliminate high foods altogether, but the fats are limited. Their carbohydrate plan is probably their most complex and eyebrow raising aspect of the program. For those clients who are targeting weight loss and definition, Next Level Extreme Fitness aims to limit carbohydrate intake leading up to a workout and really load up as a post workout. They also view protein intake as a must-have in their dieting plan. Downs strongly recommends protein shake meal

replacements, high protein meals throughout the day and they even offer some ridiculous food-protein powder combinations. As their members see in their plan, this program highly recommends protein as a post workout. Downs says, “If you can digest a high protein/high carb protein shake as a post workout, that’s perfect.” He also states, “Other people don’t care for protein shakes and there are plenty of food solutions to this formula as well.” One thing a lot of their clients do not understand on a nutritional label - fiber. What does it do? Fiber has many benefits but none are more valuable than flushing out toxins in their systems. The flushing out of toxins and other waste will promote weight loss.

Many of the in-dividuals involved in this program drink a lot of fluids, but nearly all of these individuals are not taking in still as many fluids as they should be. The other side of hydration includes what fluids you are actually taking in. Water is far and away the best thing for you to consume drink-wise. Downs states, “I cannot stress this enough.” Whether you are drinking fla-vored waters, coffee, milk, or one of the oth-er thousands of drinks available, nothing will be more effective for their clients system than water. Water will help flush out your system of toxins and ultimately help you feel better about yourself

physically. What Downs does not want from his nutrition plan is for his clients to look at this plan and feel like they are looking at a foreign language. The other thing he tries to avoid is ridiculous exceptions out of his customers diets. “We aren’t going to be unrealistic and tell you that you aren’t allowed to eat some of the things you want to eat. We are confident that if you’re eating the proper portions and exercising vigorously on a daily basis, results will come fast.” says Downs.


“Anyone who knows me now, knows I thrive on other people’s success and confidence. “

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Healthy Fast Food? What?Problems & Solutions about Fast Food with Ryan Downs


The trainers all have the same attitude and drive, and that is to push their customers as far as possible. “We make the workouts, you as the clients, make the program. It is up to you to take it to the ‘Next Level’. Today, with the all of the new and unique adop-tion of fitness programs, most have probably taken a class or two incorporating kickboxing and others may have taken might have taken a whole program that used kickboxing. One thing that Downs can promise is you have never done this style. At Next Level Extreme Fitness, they firmly be-lieve that they offer a very entertaining an effective style of kickboxing. Why? This program teaches kickboxing the way they teach everything else - with a combination of speed and power. They start out very basic and work towards a lot longer combina-tions and complications moves. The most important thing Downs will stress from the very beginning is technique. Downs explains, “If you are doing the workouts the proper way, you are going to get the full effect.”

With this intense program, if their clients look for shortcuts, they will be actually be shortcutting themselves. There will be times where their custom-ers will get frustrated with the kickboxing because it is something they have never done before, but as with anything, be patient. The more their clients work with the technique, the better they will get with the program overall. The kickboxing Downs teaches in his classes is not going to teach you to be a cham-pionship fighter but it will provide you with a great source of cardio and core work. Next Level Extreme Fitness classes on Monday, Wednesday, and Friday consist of kickboxing that will provide their clients with the fat burning they need to reach their individ-ual fitness goals. Next Level Extreme Fitness incorporates that same technique with their week as a whole. Their Fri-day is what they call “The Gauntlet”. Anything they have got left after the first four workouts of the week, they are going to get it out of their clients in their Friday workout. Some of their members will dread it, some of them will love it, in the end, it is an intense fat burning workout that will push their customers to the limit.

Next Level Extreme Fitness offers a wide variety of workouts throughout the 10-week program. The Tuesday and Thursday classes are very similar but also very different. Some people love their boot camps, whereas some people dread them. Let the Next Level Extreme Fitness staff be the first to tell their clients that the boot camps make the program. Their members cannot expect to come to classes three days a week and get the full effect of the pro-gram. Tuesday’s and Thursday’s will challenge their members both mentally and physically; it is up to them to establish their limits. With each day of the week during the 10-week program being completely unique and different from another, Downs’ fitness program is one fitness pro-gram that none of members get sick of doing. Downs takes a minute to reflect on his life and see how far he has come thus far in his life, being only 23 years old. “Six years ago, I never dreamed I’d have a career in the fitness world. Anyone who knows me now, knows I thrive on other people’s success and confidence. No matter who you are, how much you have or have not worked out in the past, you will greatly benefit from this program. I guarantee it.”

Eating fast food is never a “good idea” if you are looking to shed some weight, but there are some ways to avoid making fast food your worst enemy, Everyone has a tight schedule, everyone has to make a quick stop every once in a while and sometimes McDonald’s, Burger Kind and Hardees are the only options. What are some meal tips that won’t make your gut grow and will keep that scale needle going south?

#1 Problem: Just because it says salad does NOT make it “healthy.”

Solution: This is the most overlooked meal at Mc-Donald’s. The majority of their salads are high in fat, high in carbs and extremely high in sodium and that’s even before you throw on the dressing that makes it actually have some tastes. The only salads that are relatively low in these categories are the ones without the chicken, but who wants a salad without meat?

Solution: Grilled chicken salads with low fat dressing are healthier alternatives if you are set on having a salad.

#2 Problem: Fried and breaded. That’s a no-no!

Solution: We regret to tell you that french fries are not healthy for you and no matter how much you bunch the salt off, they are still loaded with grease and fat. Small fry - 230 calories. Ouch! You might not find something that you’re going to enjoy as much as fries for an alternative, but you will see that chopping the calories and fat off will be beneficial for your diet.

#3 Problem: Anything not grilled is probably not approved.

Solution: Grilled chicken sandwiches are great tasting and filling solution at McDonald’s. That is, if you get the classic grilled sandwich. 130 calories, 2 grams of fat and 24 grams of protein might fool you into thinking you just ate something healthy at McDon-ald’s. Well, with the exception of high sodium and cholesterol, you did. This easily goes on the approved list.

#4 Problem: “Grab me four packets of ranch and three packets of mayo please.”

Solution: Why don’t you just throw some lard on there while you’re at it? Sure, you might lose some taste but lets give ketchup and mustard a little loy-alty. They are not going to pack on the calories and you will feel a lot better about it when you’re done. Do not throw your workout away by adding those fat-loaded condiments.

#5 Problem: Pop.

Solution: Water, Gatorade, Powerade, anything just please, not pop! You are looking at a small fountain drink adding as many as 160 extra calories to a king adding 420 calories to your diet. We prefer water as an alternative so we are not wasting calories on taking in a non-beneficial drink. But, if you want, substitute that pop with a low-sugar, low-carb and low calories alternative.


“People fear the word ‘extreme’ when they hear fitness.”

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Travel Through the Decades of Kickboxing

Going by the depiction of fist fighting on rel-ics belonging to the Sumerian civilization, the history of boxing can be traced back to 3rd millennium BC. Other than this, even Ancient Egyptian relics belonging to the 2nd century depict fist fighting, which suggests that it was a popular sport in this era. The first documented evidence of fist fighting with gloves came in form of relics belonging to the Minoan civilization - a Bronze Age civilization from the island of Crete. Historical records suggest that fist fighting was first introduced in the Ancient Olympics in 688 BC, wherein it was known as Pygmy or Pygma-lion. In Rome, fist fighting existed in two forms - athletic form, which was more of a recreational activity, and gladiatorial form, which was more of a fight to death involving the slaves. In 500 AD, the Romans banned this sport as they be-lieved that disfiguring of a person’s face was like insulting the image of God.

The sport of fist fighting virtually disap-peared after the fall of Roman Empire, only to resurface in the 18th century. Some citations of a similar sport being played in Italy in the 12th century do exist, but most of these are unconfirmed. In the 18th century, bare knuckle fighting, known as prizefighting, became quite popular in England. The first known champion of bare knuckle fighting was James Figg. This century also marked the use of name ‘boxing’ for the first time in the history of this sport. Owing to the fact that there were no written rules of the sport, the contests often ended in a bizarre manner. The first boxing rules - the Broughton’s Rules, were formed in 1743 by the then heavyweight champion - Jack Broughton. One of the most important rule in this set of rules was the ‘30 seconds count’ used to decide the match after both the boxers were knocked down.

The 19th century was a bad phase in the histo-ry of American boxing, wherein the sport was virtually outlawed from the United States and England. The London Prize Ring rules, which were formed in 1838, included some of the most important rules of the sport including the stipulated area of a 24 square feet ring in which the competition was supposed to take place, and actions like biting and head-butting being con-sidered foul. In the latter half of the 19th century, in 1867 to be precise, a Welsh sportsman - John Chambers drafted the Marquess of Queensberry Rules. It was a set of 12 rules which were drafted for different categories, Lightweight, Middle-weight and Heavyweight. The ‘30 second count’ was reduced to a ‘10 second count’ in this very set of rules. A famous boxer of his times - ‘Gen-tleman Jim’ Corbett defeated John L. Sullivan in New Orleans and became the first world heavy-weight champion, as per the new rules, in 1892.

The sport of boxing had to go through an im-mense struggle to achieve legitimate status in the beginning of the 20th century. This period saw the emergence of various boxing commis-sions and sanctioning bodies in different parts of the world. The aim was regulate boxing, and establish it as one of the recognized sports in the world. Muhammad Ali (Cassius Clay) and Mike Tyson were two of the greatest boxers of all time who made a mark in the 20th century. Other popular boxers of this century were Jim Jeffries, Bob Fitzsimmons, Tommy Ryan, Jack Johnson, Max Schmeling, Max Baer, Joe Louis, Willie Pep Sonny Liston, George Foreman, Sugar Ray Leon-ard, Marvin Hagler, etc. The end of 20th century witnessed the rise of new names, such as Julio César Chávez and Lennox Lewis, in the world of boxing.


The magnificence of boxing history and timeline has continued in the 21st century, with names like Roy Jones, Jr., Wladimir Klitschko, Vitali Klitschko, David Haye, Floyd Mayweather, Jr., Manny Pacquiao, Joe Calzaghe, and Amir Khan making it big in the world of boxing. Over the period, the official rules of boxing have un-dergone tremendous changes to come to their present form. One of the most interesting change came in the form of a new rule which stated that if a fight was stopped due to a cut resulting from a legal punch, the boxer who gets the cut loses as a result of a technical knockout. All these devel-opments in the history of this sport have played a key role in making boxing as we see it today.

Ancient 18th 19th 20th 21st Times Century Century Century Century

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How To Get Toned For Summer

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High KneesStart off doing five 30 seconds sets of high knees with 20 second breaks in between each set.

Leg RaisesLay on your left side and complete six sets of 25 leg raises with 20 second breaks in between each set. After you have done this, switch to your right side and do six sets of 25 leg raises on the other side.

Bench Press on BallGrab two weights of your choice and a ball. Do three sets of 15 bench presses on the ball with 20 second breaks in between each set.

Bicycle AbsStay on the floor and lay on your back to do five sets of 25 bicycle abs with 20 second breaks in between each set.

Hammer CurlsUse the same weights as before. Do four sets of 10 hammer curls with 20 second breaks in between each set.

Tricep ExtensionGrab one weight that is heavy than the two weights you used earlier. Do four sets of 12 tricep extensions with 20 second breaks in between each set.

Goblet Squats Use the same weight that you used for tricep extension. Do three sets of 20 squats while holding the weight with 20 second breaks in between each set.

LungesDo three sets of 30 lunges, alternat-ing from right to left, with 20 second breaks in between each set.

Leg Scissor AbsLay on your back and complete five sets of 30 leg scissors, alternating from right to left, with 20 second breaks in between each set.

PlankStay on the floor and turn over to do three sets of 1 minute planks, with 20 second breaks in between each set.

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