So6ix Magazine January 2010

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© COPYRIGHT 2009 JM PUBLISHING LLC AND SO6IX MAGAZINE. ALL RIGHTS RESERVED. NO PART OF THIS PUBLICATION CAN BE REPRODUCED WITHOUTH PRIOR WRITTEN CONSENT OF PUB-LISHER. SO6IX MAGAZINE IS PUBLISHED MONTHLY AND DISTRIB-UTED IN NORMAN, STILLWATER, OKLAHOMA CITY AND EDMOND, OKLAHOMA. ANNUAL SUBSCRIPTON RATE IS $22 PER YEAR. SINGLE MAGAZINE RATE IS $3.50 PER COPY.

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The March of Dimes Making A DifferenceOur mission is to improve the health of babies by preventing birth defects, premature birth, and infant mortality. The March of Dimes carries out this mission through programs of research, com-munity services, education and advocacy to save babies’ lives.

March of Dimes researchers, volunteers, educa-tors, outreach workers and advocates work to-gether to give all babies a fighting chance against the threats to their health: prematurity, birth de-fects, low birthweight.

Parent EducationThe March of Dimes helps pregnant women know what to worry about and what not to worry about when it comes to having a healthy baby. Through our Pregnancy & Newborn Health Education Cen-ter women can get free one-on-one, confidential answers to their questions about pregnancy, pre-conception, newborn screening and related topics.

The Center also provides a wide variety of ma-terials including Mama, an annual magazine full of practical and important information for parents-to-be, are available.

Premature BirthEach year, more than 460,000 babies are born too soon, some so small they can fit in the palm of a hand. Many of these babies must fight just to survive; others will struggle with lifelong health problems. No one knows what causes half of all premature births. No one is working harder than the March of Dimes to find out.

Genetic ResearchGenetic birth defects leave our children unable to walk, to hear, to think, or even to fight off disease. March of Dimes investments in genetic research already are starting to yield results. Two March of Dimes-funded grantees have used gene therapy successfully in treating hemophilia and retinitis pig-mentosa in the lab, giving hope that we are closer to a cure for these genetic birth defects.

Health CareNo parents should have to choose between feed-ing their child and buying the medicines he or she needs. Yet, this happens every day in America be-cause more than 9 million children have no health coverage. For many of these children, this means they can’t get preventive checkups, immunizations, or treatment for common childhood illnesses. The March of Dimes is fighting so that all babies, chil-dren and pregnant women get health insurance.

Help Us Save Babies You can partner with the March of Dimes by be-coming a volunteer or a donor:

marchofdimes.com/howtohelpWith your help, we can win the fight to save babies.

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The Holidays are coming to an end, and it appears the romance is com-ing to an end as well. But why put your relationship on this traditional roller coaster? Love is meant to be continuous all the time, not just dur-ing the holiday season. This year, make some New Year’s love resolu-tions. What better way to start off the New Year with your special someone, than setting goals to keep the rela-tionship spark alive throughout the year. Get together with your boy-friend or girlfriend, and talk about specific things you would like to see happen in your relationship dur-

ing the coming year. Each of you should pick a com-

mon goal for the

both of y o u

to fulfill in the relation-ship together, then pick a personal goal that you would like to do for your partner. By mak-ing these New Year’s resolutions, it keeps the pursuit and the romance of the relationship alive throughout the year, not just sparking up during the Holidays.

In order for this little trick to work, you have to be consistent in striv-ing to fulfill your goals, or else it just turns into another holiday tradition that lasts for about a month. Don’t make these plans if you feel like it’s something you have to do. Make it something that you can be excited about and enjoy.

If both of you can do this and stick with it, I guarantee that the enjoy-ment of the relationship will be more satisfactory on both sides of the equation. You’ll be able to enjoy a love that is continuous and alive, rather than a traditional romance that becomes boring quickly. Next year, shoot for more goals. Don’t let the romance die with the holidays, give the gift that keeps on giving: a portion of yourself!

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January 1

Sweet Brenda and Sour Mash The Biting Sow405-232-2639

Doc Blue and the Blues Revue BandThe Biting Sow405-232-2639

Rahn RameyThe Looney Bin8503 N. Rockwell405-239-HAHA

January 2

OSU Cowboys @ Rhode IslandDoc Blue and the Blues Revue BandThe Biting Sow405-232-2639

Todd Canedy & Friends Jazz Trio 7:30pm Othello’s Norman434 Buchanan Norman, OK 405-360-2353


January 3

Otis WatkinsThe Biting Sow405-232-2639


January 4

OU vs. University of Maryland Eastern Shore Lloyd Noble Arena

January 5

OSU Cowboys vs. Coppin State7 p.m. Gallagher Iba

Exit 174Willies Saloon323 S. WashingtonStillwater405-377-7716

January 6

OKC Thunder vs. New Orleans HornetsFord Center 7 p.m.


Carl StrongThe Looney Bin8503 N. Rockwell405-239-HAHA

January 7


January 8

Brad PaisleyMiranda Lambert Justin MooreFord CenterUSHRA Monster JamBOK Center 7:30 p.m.

Sweet Brenda and Sour Mash The Biting Sow405-232-2639


Dustin Prinz - Singer/Songwriter 8pm Othello’s Norman434 Buchanan Norman, OK 405-360-2353


January 9

OSU Cowboys vs.Texas Tech7 p.m. Gallagher Iba

USHRA Monster JamBOK Center 7:30 p.m

OKC Thunder vs. Indiana PacersFord Center 7 p.m.

USHRA Monster JamBOK Center 7:30 p.m.


Karissa Bradshaw - Jazz/Pop 8pmOthello’s Norman434 Buchanan Norman, OK 405-360-2353


January 10


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January 11

OSU Cowboys @ OULloyd Noble Arena 8 p.m.

OKC Thunder vs. New York knicksFord Center 7 p.m.Jason StringfellowWillies Saloon323 S. WashingtonStillwater405-377-7716

January 12

Legally Blonde The MusicalCivic Center Music Hall

Chance AndersonWillies Saloon323 S. WashingtonStillwater405-377-7716

January 13

OKC Thunder vs. San Antonio SpursFord Center 7 p.m.



Chad SullinsWillies Saloon323 S. WashingtonStillwater405-377-7716

Gabriel RutledgeThe Looney Bin8503 N. Rockwell405-239-HAHA

January 14


Red Dirt RangersWillies Saloon323 S. WashingtonStillwater405-377-7716


January 15

OKC Home & Garden Show Fairgrounds at the State Fair Park12p.m. – 9 p.m.

January 16

OSU Cowboys @ Baylor 3 p.m.

OU vs. University of Missouri-Columbia Lloyd Noble Arena

Sweet Brenda & Sour MashThe Biting Sow405-232-2639

OKC Home & Garden Show Fairgrounds at the State Fair Park10 a.m.- 9 p.m.

OKC vs. Miami HeatFord Center 7 p.m.




R KaineWillies Saloon323 S. WashingtonStillwater405-377-7716



January 17

OKC Home & Garden Show Fairgrounds at the State Fair Park11 a.m.- 6 p.m.

OKC Bridal FairCivic Center Music Hall201 N. Walker Ave.




January 18Danny TrashvilleWillies Saloon323 S. WashingtonStillwater405-377-7716

January 19

Casey SmalleyWillies Saloon323 S. WashingtonStillwater405-377-7716

January 20


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OSU Cowboys vs. Colorado 8 p.m. Gallagher Iba

John EvansThe Looney Bin8503 N. Rockwell405-239-HAHA

January 21OKC Winter Boat ShowState Fairgrounds Park


January 22

OKC Winter Boat ShowState Fairgrounds Park

OKC City Gem, Jewelry and Bead Show9 a.m. – 7 p.m.



Mike NancyWillies Saloon323 S. WashingtonStillwater405-377-7716


January 23

OSU Cowboys @ Kansas State 3 p.m.


OKC City Gem, Jewelry and Bead Show9 a.m. – 7 p.m.The OKC Auto Racers Auction & Swap MeetState Fairgrounds Park

OKC Gun ShowState Fairgrounds Park

Harlem GlobetrottersBOK Center2 & 7 p.m.


Willie Stradlin323 S. WashingtonStillwater405-377-7716


January 24


OKC City Gem, Jewelry and Bead ShowState Fairgrounds Park9 a.m. – 7 p.m.

OKC Gun ShowState Fairgrounds ParkHarlem GlobetrottersFord Center 3 p.m.



January 25

Jeremy JohnsonWillies Saloon323 S. WashingtonStillwater405-377-7716January 26

Exit 174323 S. WashingtonStillwater405-377-7716

January 27

OSU Cowboys vs. Texas A & MGallagher Iba Arena

OU vs Iowa State UniversityLloyd Noble Center

OKC Thunder vs. Chicago BullsFord Center 7 p.m.


Travis KiddWillies Saloon323 S. WashingtonStillwater405-377-7716

Sexy Chris Porter The Looney Bin8503 N. Rockwell405-239-HAHA

January 28 Fat DixieWillies Saloon323 S. WashingtonStillwater405-377-7716


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January 29

OKC Thunder vs. Denver NuggetsFord Center 7 p.m.

American Spirit Central National FinalsCox Convention Center




January 30

OSU Cowboys @ Missouri 1 p.m.American Spirit Central National FinalsCox Convention Center



JaggWillies Saloon323 S. WashingtonStillwater405-377-7716


January 31


OKC Thunder vs. Golden State WarriorsFord Center6 p.m.



29

I usually do not write about anything except investments, but because we have been flood-ed with questions regarding debt and loans, I thought I would address some of these issues.

The $30,000 millionaire is a term that most have probably heard thrown around once or twice. It typically refers to a person that acts and lives beyond their financial means. Quite simply, this is someone who spends like a millionaire, but has a median income. This is not meant to criticize, in fact, I think most people have probably fallen into the trap at least once in their lives when they made a purchase of some sort that was not in the budget. Many times, these purchases are made on credit cards. The following is an ex-ample of what those decisions might actually cost in the long run.

Before you reach into your wallet or purse and bring out one of the five credit cards that the average American owns, I want to give you a quick example of how much $5000 in credit card purchases might actually cost you. Let me be clear, credit cards can be useful tools that allow many conveniences, but they should be used as an alternative to cash that you currently have, and not as an ATM or a loan. Currently, some of the credit card interest rates range from 13.99% to 21.99%, and this is for people who pay bal-ances on time, every time. Quite frankly, that is not what this article is talking about. This article is intended for those who only pay the minimum payments which the card company allows.

Let’s say, for example, you have a credit card on which you owe $5,000. That doesn’t sound like a lot of money to most people today, and is actually much much lower than the average person’s credit card debt. You have been us-ing the card in the past to make purchases, and

have been making payments which are usually close to the minimum, and have not thought about paying the full bal-ance off soon. Below is a break down of credit card debt with an interest rate of 21%, and what it actually will cost you to pay the balance off using minimum payments. Remember, these numbers do not include the fees for cash advances, late penalties, and over the limit and bal-ance transfer, which can add substantial cost to your card.

Paying $100 minimum until balance is paid off.

$5,000 takes 279 months $8124 in interest

$10,000 takes 348 months$16,874 in interest

$15,000 takes 389 months$25,621 in interest ($15,000 is the U.S. average for people under 40 with more than 3 credit cards)

It is understandable that during these tough economic times, it is easy to turn to the cards in your wallet, but be aware of what you are signing up for in the long term as you sign that receipt.

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The mental confusion over relationship issues is passing this month, but your new identity is emerg-ing as a result. Loved ones may have wanted you to change, and in doing so, they may not have been prepared for the outcome – the new you! Adjusting to this new identity will be just as difficult for you as it is for them. Be realistic, especially between the 12th and 15th.

A lifestyle change requires a shift in mental attitudes, not just a new wardrobe and furniture. Ask yourself the true motivation for assuming this novel cultural outlook. If it is a natural progression in your life, fine, but if you’re doing this to win brownie points by impressing someone, you’ve got it all wrong. House moves after the 20th are on the cards.

It’s time to put a friend in the hot seat and test their loyalties this month. Actually, you won’t be surprised to find they pass with flying colors, but there’s no harm in putting others on notice and increasing your own self esteem. Also, a financial plan you’ve been mulling over is about to launch.

Don’t let sub-titles on foreign films bother you too much. There’s a lesson or message for you in some foreign film or art form, but you have to fling open the doors of your mind and look deeply at what is being offered. You may have started to slip into a comfort zone in which you could stagnate. Try something different in the way of entertainment during the first month of the New year.

Self-love sometimes means pampering yourself and putting your money where your mouth is. Spend a little now beautifying yourself and making a state-ment about how you truly see yourself. By making a gift to yourself, you assert your worthiness to the universe, and this in turn comes back to enhance and ennoble you through the very statement you make!

Your ruler, Mercury, enters your work zone this month after the 6th. This is significant, and re-affirms the qualities which make you who you are. This is the beginning of a new career cycle in which you assert your dreams and ambitions. Long-term plans will be a strong focus over the coming month, so start fine-tuning those strategies once again for this new phase.

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Your career ambitious and work schedule require more of you than you expected. Your employers cer-tainly want their pound of flesh. If you are committed to the profession and ideals of your work, this will strengthen you. If you’ve sold your soul for the ‘buck’ and only work for money, this is a tough period. Start doing what you love, especially after the 4th.

Any gloominess or pessimism about your love life requires immediate attention. Stop meandering through the mental scenarios of how it should of, could of, or might have been, and look at the person eye to eye and tell them how you feel. Your circular emotional arguments aren’t going to change the re-ality of the relationship; communication is the key.

You have an unexpected ally in your midst. Don’t blow off a rival too hastily this month. Someone once said that you should keep your enemies even closer to you than friends – if only to know how to strategise your next move. A dispute or re-negotia-tion may eventually work out in you favour. Hold onto your horses.

Check your frequent flyer miles or other travel bo-nuses today. You’ve assumed all the points have been credited, but may find something amiss. If any debt or favour is owed to you, it’s time to approach those responsible and make them to cough up. This is a pay back cycle and I’m pleased to say it works in your favour this month.

Financial loopholes don’t often slip by your critical mind and eye. Today, however, remain alert to the possibility of some veiled or hidden clauses in con-tracts and discussions. Re-phrase your questions and don’t be afraid to ask the pertinent questions. It’s a day of disclosure and truth for you.

A pressing problem arises on the domestic front and intensifies after the 25th. Family members, prob-ably older women, need help and guidance through a tough period of their lives. You don’t need to say a word – simply being there and sharing your time and love will be ample support for the person in question today. Give them a call first.

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The Superbowl is sneaking up on us, and if you’re thinking of hosting a party at your home, you need all the essentials: a big TV, a lot to drink, and even more to eat. After much research, we’ve come up with a few great food and drink recipes that we think you and your guests will love.

Best Chili Cheese Dip - Serves 5

1 (8 ounce) package cream cheese, softened1/2 cup chunky salsa1 cup shredded cheddar cheese - divided use1 (16-ounce) can BUSH’S® BEST Chili Beans, undrained3 tablespoons sliced green onions3 tablespoons pitted sliced black olives (optional)Tortilla chips Preheat oven to 350°F (175°C). Combine cream cheese and salsa and spread in bottom of 9-inch pie plate. Sprinkle with 1/2 cup cheese. Spread chili beans over shredded cheese. Top with remaining shred-ded cheese, sliced green onions and olives. Bake for 15 minutes until mixture is thor-oughly heated and cheese is melted. Serve with tortilla chips. (Recipe provided courtesy of Bush’s Beans.)

Southwest Pinwheels – Makes 3 dozen

2 (8-ounce) packages cream cheese, softened 1 (1-ounce) package Hidden Valley Ranch 2 green onions, minced. 4 (12-inch) flour tortillas 1 (4-ounce) jar diced pimentos 1 (4-ounce) can diced green chilies 1 (2.25-ounce) can sliced black olives

Salsa Mix first three ingredients. Spread on tortillas. Drain vegetables and blot dry on paper towels. Sprinkle equal amounts of remain-ing ingredients on top of cream cheese. Roll tortillas tightly. Chill at least 2 hours. Cut rolls into pieces. Discard ends. Serve with spirals facing up with salsa.

Superbowl Sunday Punch

8 oz. Vodka4 oz. Cointreau5 oz. Orange Juice5 oz. Cranberry Juice3 oz. Pineapple JuiceTop with Champagne to taste.

38

The Bowl Championship Series or BCS was created prior to the 1998 sea-son by the conferences and schools to ensure that the top two ranked football programs compete for the National Title. Prior to that time, there were no set standards for No.1 and No. 2 in the bowl system, the press voted and named the national champion.

This did not always name the true na-tional champion. The number one and two teams did not always compete against one another because they were committed to different bowls.

Did you know? The BCS is not an en-tity. Instead, it is an event managed by the 11 NCAA Football Bowl Subdivision conferences, (all of them are “BCS Con-ferences”) and the University of Notre Dame, through a series of contracts among bowls and television networks. The conferences are the Atlantic Coast, Big East, Big Ten, Big 12, Conference USA, Mid-American, Mountain West, Sun Belt, Pacific-10, Southeastern, and Western Athletic.

The conference commissioners and the Notre Dame athletics director make decisions regarding all BCS matters, in consultation with an athletic director’s advisory group and subject to the ap-proval of a presidential oversight com-mittee whose members represent all 120 Football Bowl Subdivision (formerly known as Division I-A) programs.

The BCS games are operated by com-munity-based organizations in each of the host cities. In addition, there are 29 other post-season bowls, which are managed independently by entities in 26 cities around the nation and in Cana-da. All bowl games provide meaningful season-ending opportunities to teams.

Here is how the system works.The Harris Interactive College Football Poll, USA Today Coaches Poll, and com-puter rankings each constitute one-third of the BCS Standings.

To derive the three percentages, each team is assigned an inverse point total (25 for No.1, 24 for No.2, etc.)

The two poll percentages are calculated by dividing each team’s point total by a maximum 2850 possible points (Harris) and 1525 possible (USA Today). The computer rankings percentage is cal-culated by dropping the highest and lowest ranking for each team, and then dividing the remaining total by 100 (the maximum possible points).

The six computer ranking provid-ers are Anderson & Hester, Richard Billingsley, The Colley Matrix, Ken-neth Massey, Jeff Sagarin, and Peter Wolfe. Each computer-ranking pro-vider accounts for schedule strength within its formula.

The BCS Average is calculated by aver-aging the percentage totals of the Har-ris Interactive Poll, USA Today Poll, and the computer rankings. The teams’ BCS averages are ranked to produce the BCS Standings Poll.

By Brandy Morris

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The BCS Standings are used :

1. Determine the two teams that qual-ify to play in the BCS National Cham-pionship Game.

2. Determine any other automatic qualifiers.

3. Establish the pool of eligible teams for at-large selection.

Using this system brings more money to the schools through their participa-tion in the bowl games. It also helps the schools in recruitment; each bowl game is televised giving the school the op-portunity to display its talent on a na-tional stage. Some may not agree with the system, and many have argued that college football needs a playoff system. The cost of college tuition is very high, imagine what the tuition at your favor-ite school might be without the help of the bowl game money that helps your school.

The BCS has been around for a little more than 10 years. Since the incep-tion of the BCS Poll, here are the top 25 schools that have appeared the most times in the poll and the number of BCS Championships they have won. Texas 79 (1) (2005 Texas over USC 41-38)Florida 77 (2) (2006- Florida over Ohio State 41-14, 2008 Florida over Oklahoma 24-14)Oklahoma 67 (1) ( 2000 Oklahoma over Florida State 13-2)

Michigan 62Ohio State 62USC 59 (1) ( 2004 USC over Oklahoma 55- 19)Virginia Tech 59Florida State 56 (1) (1999 Florida State over Virginia Tech 46-29)Georgia 54Tennessee 52 (1) 1998 Tennessee over Florida State 23-16)Miami (FL) 52 (1) (2001 Miami over Nebraska 37-14)LSU 51 (2) (2003 LSU over Oklahoma 21-14, LSU over Ohio State 38-24)Oregon 47Nebraska 44Wisconsin 44Notre Dame 38Penn State 37Boise State 36West Virginia 35Kansas State 31TCU 31Auburn 30Georgia Tech 29Alabama 28

Data provided by BCS.org, CBS Sports.com , ESPN.com and cfbdatawarehouse.com.

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The Allstate Sugar BowlNew Orleans, La.Cincinnati vs. FloridaCincinnati, with its No. 9 ranked scoring offense will go head to head with the No. 2 ranked scoring defense of Florida. Cincinnati went undefeated this season, while Florida lost to Alabama in the SEC conference title game. Cincinnati is ranked No. 3 and Florida is ranked No. 5 in the BCS Poll. The Allstate Sugar Bowl is on Friday Jan. 1, it will air on FOX and starts at 7:30 p.m. CST.

Rose Bowl Presented by CitiPasadena, Calif.Oregon vs. Ohio StateOregon, with its No.4 ranked scoring offense is up against Ohio State and its No.8 ranked scoring defense. Oregon and Ohio State both had a 10 win season with 2 losses. Each team won their conference title games. Oregon is ranked No. 7 and Ohio State is ranked No. 8 in the BCS Poll. The Rose Bowl presented by Citi is on Friday Jan.1, it will air on ABC and starts at 6 p.m. CST.

FedEx Orange BowlMiami, Fla.Iowa vs. Georgia TechGeorgia Tech, with its No. 2 ranked scoring offense takes on Iowa and its No. 12 ranked scoring defense. Georgia Tech had an 11-2 season while Iowa had a 10-2 season. Georgia Tech is ranked No. 9 and Iowa is ranked No. 10 in the BCS Poll. The FedEx Orange bowl is on Tuesday Jan. 5, it will air on FOX and starts at 7 p.m. CST.

Tostitos Fiesta BowlGlendale, Ariz. TCU vs. Boise StateBoise State, with its No. 5 ranked scoring offense takes on TCU and its No. 7 ranked scoring defense. TCU and Boise State are both unde-feated and won their conference titles. TCU is ranked No. 4 and Boise State is ranked No. 6 in the BCS Poll. The Tostitos Fiesta Bowl is on Monday Jan. 4, it will air on FOX and starts at 7 p.m. CST.

The Citi National Championship GamePasadena, Calif.Texas vs. AlabamaTexas, with its No.1 ranked scoring offense, takes on Alabama, and its No.1 ranked scoring defense. Texas and Alabama both went undefeated in regular season play, defeated their rivals in their conference title games, and finished 1 and 2 in the BCS Poll. The Citi National Championship Game is on Thursday Jan. 7, it will air on ABC and starts at 7:30 p.m. CST.

Offense and defense rankings were found atsportsratings.typepad.com. BCS rankings were provided by BCSFootball.org.

52

Yoga keeps you fit emotionallyand physically!

Most people think that yoga is just meditating and humming, but it offers so much more. When people first walk into a yoga class, they typically don’t know what they are in for, and afterwards, they feel exhilarated, refreshed, and are complete-ly sweaty! I have many athletes that come to my class and say that our workout was not only, the hardest workout, but also the best. You get your cardio in, core work, strengthening of the entire body, improvement of flexibility, pain management, strengthening of the mind, and stress reduction.

The list is endless. People also don’t realize that there are many different styles of yoga. Each one is different, so there is a style of yoga for every-one. For example, if you are looking for a great workout involving a lot of cardio, you would want to go to a flow class (Vinyasa-meditation in mo-tion).

If you are looking for pain management, an align-ment class (iyengar) would be best. There are many more styles but those are the most com-monly found. Yoga Works, it’s that simple. Try a class for yourself and see. It keeps you fit emo-tionally and physically. A little piece of advice: al-ways consult with a yoga instructor before class, so that you can get the best yoga experience for you.

I am currently a yoga instructor and studio own-er of Yoga at Tiffany’s. I offer level one classes that work on alignment of poses and modifications that fit everyone’s needs. I also offer a flow class that also includes a heated room (90 degrees and hotter). Visit us online at www.yogaattiffanys.com

YOGA AT TIFFANY’S12401 N. MAY • OKC, OK 73120405/708/0564

special thanks to:

Miranda & Nichole

(hair & makeup)

54

There is no doubt that the number one fitness goal for most Americans is weight loss as we head into 2010. Nutrition has to be made into a lifestyle. The resistance training needs to be addressed based on personal goals, level of fit-ness, injuries, etc. The heart needs to be trained via cardiovascular training/aerobic exercise. That last equation is a huge factor in weight loss, as well as strengthening your heart.

So what exactly constitutes as cardio/aerobic activity? I hear people say, “I do exercises like lunges or squats which really elevate my heart rate and breathing, so it must be a great cardio workout.” Wrong! Weight lifting is anaerobic, which means without oxygen. That means that the exercise is so intense that your body cannot produce enough oxygen to keep up with the de-mand. This is also the reason you can’t squat or perform lunges for 30 minutes continuously. The word aerobic means with oxygen and the pur-pose is that with a low enough intensity, you can sustain a continuously elevated heart rate for a minimum of 20 minutes. Let’s talk about how that affects fat burning.

When you build a fire you need to have oxy-gen for it to burn. The human body requires oxygen-oriented activity to burn fat. It utilizes stored carbohydrates first in all of our activities. Carbs are like gas in a gas tank. As you walk on the treadmill, your body gradually burns up your stored carbohydrates. As this happens your fat cells gradually become utilized at a higher rate. It is an inverse relationship. As carbs leave the body, the fat on your hips, thighs, butt, and stom-ach start to be tapped into. For most people, after 30 minutes of cardio has passed, you be-gin burning a higher percentage from fat, and as you approach the 60 minute point you will have burned a great percentage of fat. The take home message is that if you want to burn the fat off your body, do more cardio. The longer you do it, the more rapidly you will see fat loss. Here is a breakdown of duration, frequency, mode, and intensity to consider.

Plan of attack:Week #1: 20 mins 3-4 days Week #2-#3: 30 mins 3-4 daysWeek 3-4: 30mins 5 days Week 5-8: 45 mins 5 days Week 8 and on: 60 mins 5 days

Types of cardio:1) Walking: We all know how to do this.

2)Bicycle: Great for a people with bad knees

3)Elliptical (E.F.X.): Gives the intensity of jogging without the impact of the knees and body.

4)Stairmaster: Great for the rear end and probably the hardest for most people.

Heart Rate Formula: 220-age = Max Heart RateTraining Range: 60%-90% of that max heart rate.

Brian’s Ideal heart rate percentage is 75% to strengthen the heart AND burn fat.

Example: 25 year old220-25 = 195 beats per minutes max heart rate.60% = 195 x’s .60 = 117 beats per minute (minimum training)75% = 195 x’s .75 = 146 beats per minute (ideal training for B.A.)90% = 195 x’s .90 = 175 beats per minute (maximum training)

(Brian Attebery owns Results Fitness and Nutrition Center, L.L.C. in Edmond, OK. www.resultsfitnessusa.com)

55

In today’s fast-paced society, many peo-ple find themselves eating on-the-go. It’s easy to pull through the drive-thru, or-der a burger and fries, and head on your way. It is just as simple, however, to grab a healthier snack on your way out the door to help curb your appetite.

Let’s examine some snacks that are a better choice for your health, and for your waistline.

Mixed nuts (preferably unsalted) – Nuts possess a lot of protein and fiber, and also have cholesterol-lowering ef-fects.

Whole-grain cereal bars – Whole grains are a big part of the food pyramid, and can make you feel fuller for a longer period of time.

Single cans of orange juiceor tomato juice – In one can, you can usually find one daily serving of fruits or vegetables.

Sliced veggies – Again, we need our daily dose of veggies, and most fresh veg-etables are low in fat and calories.

Apples, oranges, or bananas – Not only are these fruits easy to trans-port, they are each full of vitamins and minerals your body needs.

Baked potato chips – If your snack-ing won’t be complete without a little crunch, be sure to choose either baked chips or pretzels.

Sugar-free pudding packs – Keep-ing sugar intake low is a good idea when watching what you eat, but sweets can still taste good without all that sugar.

These are just a few suggestions when snacking on the go. Get creative with your healthier snacking options so you don’t get bored with your food. You can find nutrition facts on virtually anything, so be smart, and eat smart!

57

Ice skating is a wonderful form of exer-cise in Oklahoma City. With Arctic Edge Ice Arena in Edmond and Blazers Ice Centre in South OKC open daily, there are many opportunities to become physi-cally fit. Junior ice hockey leagues, adult league play, recreational or competitive figure skating and curling are available year round at both facilities.

All forms of ice skating improve cardio-vascular endurance, strength, flexibility, and range of motion, creating long and lean muscles. The lateral movement of proper skating technique, utilizing the re-sistance of the blade pressure against the ice surface, employs all the lower body and core muscles. Ice skating can meet both your aerobic and anaerobic training, depending on the intensity and duration of your sessions. Studies prove that re-sistance and weight bearing exercises improve joint and heart health, muscular strength, and overall fitness.

Learn how to skate with a few lessons, and come join us 3 to 5 times a week for at least 30 to 45 minutes daily to meet your cardio needs.

Public sessions and skate rental are avail-able daily. Year round “Learn to Skate” group and private lessons, birthday par-ties, and events are our specialty. Arctic Edge Ice Arena and Blazers Ice Centre house the best programming in the southwest region. Hockey Director Mike McEwen, former NHL and 3-time Stanley Cup Champion, oversees all youth hockey development.

Adult hockey leagues are coordinated by OU Hockey Assistant Coach Larry Dono-van. Our international figure skating coaching staff will design a training plan to meet your individual fitness goals, re-gardless of age or ability. Both facilities are affiliated with USA Hockey, U.S. Fig-ure Skating, and Professional Skaters As-sociation International (PSA).

For further information about Arctic Edge Ice Arena or Blazers Ice Centre program-ming, please call or visit our website.

Arctic Edge Ice Arena(405)748-5454www.arctic-edge.com Blazers Ice Centre(405)631-3307 www.blazers-icecentre.com

Written by Jackie Brenner, Arctic Edge Ice Arena Skating Director.

Jackie is the 2009 PSA Lifetime Achieve-ment award recipient and Coach of re-gional, sectional and national medalists.

Serving as U.S. Figure Skating Coaches Com-mittee Chair, Jackie holds 3 PSA Master ratings, Level IV ranking and is a former power skating professional for the CHL Blazers.

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Fitness has come a long way in the past few years, and we are now figuring out that a one dimensional work-out routine has many weaknesses. Our body needs several things when it comes to fitness. Some types of work outs can actually prevent our bodies from having easy, fluid movement. Other types of training can hurt our bodies from a strength perspective.

In my opinion, the best way to receive positive benefits from fitness is with a technique called muscle confu-sion. It’s simple; just mix things up a bit. I recommend three different types of fitness training per week, sev-eral times each week. For example, Jiu Jitsu 2 times per week, weight training 2-3 times per week, and cardio training 2-3 times per week.

Your body needs traditional weight lifting for strength, aerobic activity for conditioning, and yoga or Jiu Jitsu for stretching and lengthening muscles. There are sev-eral new programs, like Cross Fit, that put them all together in one workout, or they can be done sepa-rately.

Not only are there different formats for fitness, there are also different styles of training in each format. For example, if you lift weights 4-5 days per week, every week, use a different style. One week may be power week on weights, the next week may be Tabata, super-set, intervals, circuits or pyramids. The main purpose for the variations is so your body doesn’t get used to any one style, and as a result, your training is more effective.

Inside the different formats and styles, it is important that you are using the right amount of weight and lifting properly. For example, you may do dumbbells one week and jump from a bench to a ball to work on your stabilizing mus-cles. You could also do negatives, static holds, or explosive power lifts for different results as well. The point is, don’t let your work-out get stale and boring because it doesn’t need to be. Amazing results are out there, you just have to reach out and grab them. Remember, there are no limits to what you can achieve with hard work and dedication.

Dave Johnson is the owner of No Limits Gym. No Limits offers Cross Fit, Fighfit, Agility Training, Strength Training, Yoga, Zumba, Boot Camps as well as MMA, Jiu Jitsu, Wrestling, Submission Grap-pling and Muay Thai. Visit them online at www.nolimitsgym.com

Dave JohnsonNolimitsgym.com

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1. Underestimating the space you have to work with is a mistake that is commonly made. Shop for the equipment you intend to have in your new home gym and determine the required space, then add mini-mum 25%. I prefer 40 to 50 % for future equipment needs.

2. Consider weight if the home gym is going to be upstairs. This may require additional bracing for support.

3. Electrical requirements are simple. Standard wall sockets are fine, but at least one will need to be dedicated 20 amps for treadmill. Have the builder place this socket nearest to your desired treadmill lo-cation. You may want another dedi-cated 20 amp socket for an alterna-tive location. Lighting is important, you will want plenty, but avoid the bright or spotlights as they may glare in your eyes while you’re working out. 4. Flooring is important as well. The most common types are low pile commercial carpet, or gym quality rubber flooring. Not all rubber flooring is acceptable for home gyms. When installing, pick flooring with higher urethane con-tent. The less expensive higher rub-ber content flooring has a stronger rubber smell that may be too over-powering.

5. Television placement is important. The great news for home gyms is the wall mounted flat

panel screen televisions do not use precious floor space. They need to mounted or optimal sight line and viewing location. Most well trained TV installers can assist in properly mounting your TV.

6. Window, closet, and door place-ment is also important. If not lo-cated correctly they may interfere with your equipment layout.

7. Other things to consider are ad-joining restroom, water cooler or water bottle holder, towel holder, storage for accessory equipment and wall mirrors.

Remember that if you are unsure about anything that involves your home gym, contact your local spe-cialty fitness store and your builder so that you can discuss your options with professionals.

Robert Grider (Owner)Fitness Equipment World

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There are many ways to utilize exercise and a

healthy diet, and one major factor is the addition

of sports supplements, such as a good protein

supplement. Most of the time, the average person

lacks the suggested amount of protein they need

in their daily diet. A good protein supplement can

give you more of the nutrients you need to build

muscle, burn fat, and tone.

Most protein supplements are excellent sources

of mid-morning or mid-afternoon snacks as well.

When choosing a good protein supplement, be

sure to look at the nutritional facts, just as you

would at the grocery store if you were looking

for healthier food options.

Be aware of protein supplements that are higher

in fats and calories. If you are trying to lose

unwanted pounds, then simply try a low calorie,

low carbohydrate, and low sugar whey isolate

protein diet. If you are looking to build mass and

gain weight, choose a protein that blends higher

calories, more fats, and higher carbohydrates.

If you are looking to shed pounds and am-

plify your metabolism, then adding an over

the counter fat burner isn’t a bad idea, and

can work really well with a good exercise

regimen and healthy diet. Fat burners are

not for everyone, so be sure you ask your

salesman to educate you about some of

the ingredients in these products. If you

are unsure about taking a weight loss/fat

burner product, you should consult your

physician first to see what avenue he or

she thinks you should pursue to meet

your weight loss goals.

If you have any questions about using supple-ments, stop by our store, Get Fit Nutrition: Edmond’s only discount supplement store. Owner, Wayne Garner

Wayne Garner (Owner)Get Fit Nutrition

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It’s time for your New Year’s resolution! Get in shape, save money, and do both at the same time! Leading a healthy lifestyle does not have to break your bank.

Here are some savvy ways to save and get fit.

At the gym: • Health club memberships often in-clude an initiation fee. Ask the member-ship sales rep to waive or reduce this fee if they can. While this additional charge does go to good use, there is no harm in seeing if they can save you a few dollars. • Personal training isn’t just for the rich and famous. Most trainers offer buddy sessions and group personal training which drastically reduces the cost of the regular one on one session. You can also try training for 30 minutes opposed to 60 minutes. A skilled trainer can design a great workout for almost anyone to com-plete in under an hour. • Suggest a corporate membership at your work place. Fitness centers often give reduced rates for a group member-ship. If your company doesn’t support an entire staff membership re-imbursement, grab some co-workers and go to sign up at the gym at the same time.

Everyday opportunities:

• Walk more. Park farther away, take the stairs, walk your dog and play with your kids. All of these are basic and fun, and they help you burn extra calories.

• Make a workout out of household chores. Vacuuming, mopping, cleaning the garage and doing yard work will all get your heart rate up at no cost.

Shop Smart

• Look for used fitness equipment before going for new. Many barely used pieces are available in fitness specialty stores and can be found in the “for sale” section of your local newspaper and craigslist.

• Instead of buying fitness DVDs, try renting them. This will allow you to change up the workout often and beat boredom.

Exercise and fitness bring about great re-wards to your body and mind. Remember to stay focused on your goals and that you can achieve your desired results without spending much to do it.

• Sal FerreiraCertified Personal Training and Nutri-tional Coaching available at Red Rock Fitness [email protected] 405.626.7477

So6ix Magazine January 2010

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Transcript of So6ix Magazine January 2010