Page 1

SUMMER 2018

2017 Fighter of the Year: Thug Rose Women’s Pioneer Pop Star Earns BJJ Blue Belt 3 Defensive Chokes Every Women Should Know Summer 2018  Her Fight Magazine  1


Jiu Jitsu for Everyone

2  Her Fight Magazine  Summer 2018


WELCOME

This magazine is designed to express the unique and amazing journeys of female athletes. Although this first specialty edition is about female martial artists and what their sport has done for them, not all issues will focus on fighters. Other issues to come will focus on many other non-traditional sports such as, skateboarding, extreme hiking, surfing, etc. Her Fight is more about the struggles and ability to overcome adversity that these women have faced than actual fighting. Featured women are role models and an excellent example for our youth to follow.

Summer 2018  Her Fight Magazine  3


EDITOR’S LETTER

T

hank you all for picking up the first issue of Her Fight Magazine. This has been a strenuous process, which I would not change for the world. Myself and my future small team plan on dropping a specialty issue every three months. Every quarter we will focus on a new topic and sport to cover. Being that the title of our magazine is Her Fight, I decided to make the summer issue about female fighters. Like previously mentioned in our welcome letter, we will not just focus on actual fighting but more of the fights that we all face within. The stories will cover many inspirational women who have committed to specific sports and activities to overcome adversity and achieve self accomplishment. Diversity and equality are major topics in today’s world. Instead of relaying messages about protests and encouring our youth to fight back in a negative way, my goal is to bring you stories of success, hard work, and aspiration. I chose to develop a magazine strictly dedicated to female athletes but appealing to all readers. The reason for Her Fight is to give credit to many who have paved a positive road and provide hope to the women who may need to find direction. Whether it be addiction, assault, or any other insecurities, we want to share stories of positive outlets. The future goal of this company is to share our thoughts and have fun doing it. An expansion in the near future is also a major goal by adding to our team. I plan on bringing on more designers, writers, photographers, illustrators, and others who share the same passion of extreme sports. We are looking forward to the continued growth of Her Fight and are very excited to share this journey with all of you. Yours Truly, Chief Editor and Art Director

Joseph Riccardi 4  Her Fight Magazine  Summer 2018


05 10 12 18 24 30 32

CONTENTS Self Defense Chokes

Iconic Female Fighters

2017 MMA Fighter of the Year

Female MMA Pioneer

Pop Star Earns BJJ Blue Belt

How to Maximize Training

Paige Vanzant Profile

Summer 2018  Her Fight Magazine  5


her fight Team

Chief Editor and Art Director Joseph Riccardi Publisher Abe Lincoln PR & Communications Director Melissa Riccardi Illustrations Bosslogic Creep Swe Joseph Riccardi Photographer The Don Trump Design Team George W. Bush Ronald Reagan Designed By Riccardi and Her Fight Productions Special Thanks to Gracie Barra Tacoma Ultimate Fighting Championship 6  Her Fight Magazine  Summer 2018


FIRST STRIKE

3 CHOKES EVERY WOMAN SHOULD KNOW bjjheroes.com/technique

One (Guillotine) Choke Step 1

Step 2

Step 3

Step 4

The Guillotine Choke is a chokehold in martial arts and wrestling applied from in front of the opponent. The choke involves using the arms to encircle the opponent’s neck in a fashion similar to a guillotine. e Choke

Summer 2018  Her Fight Magazine  7


Two (Cross Choke) Step 1

Step 2

Step 3

Step 4

Step 5 The cross choke, known in Portuguese as ‘estrangulamento cruzado‘ is a common submission / stranglehold used by Brazilian jiu jitsu practitioners in sparring competition. The choke works with the arms of the attacker in front of its opponent’s chest, holding onto the collars of his kimono / gi in a crossing frame which gives the move its name.

8  Her Fight Magazine  Summer 2018


FIRST STRIKE

Three (Triangle Choke) Step 1

Step 2

Step 3

Step 4

Step 5 The triangle choke is a figure-four chokehold which strangles the opponent by encircling the opponent’s neck and one arm with the legs in a configuration similar to the shape of a triangle. The technique is a type of lateral vascular restraint that constricts the blood flow from the carotid arteries to the brain.

Summer 2018  Her Fight Magazine  9


ELEVATE TO THE NEXT LEVEL

10  Her Fight Magazine  Summer 2018


Summer 2018  Her Fight Magazine  11


8 OF THE MOST ICONIC FEMALE FIGHTERS “Karate Hottie” Michelle Waterson

“Preachers Daughter” Holly Holm

Multiple World Titles in Boxing Multiple World Titles in Kickboxing Former UFC Bantamweight Champion Jackson Wink MMA Academy

12  Her Fight Magazine  Summer 2018

6th Dan Black Belt in Judo First UFC Bantamweight Champion Olympic Bronze Medalist Team- Glendale Fighting Club & 10th Planet JJ

Gina Carano

First Female to Headline an MMA Event 2008 Top 10 Most Influential Women Female Action Movie Star Team- Jackson Wink MMA Academy

  Illustration By: Creep Swe

Black Belt in American Freestyle Karate Purple Belt in Gracie Barra Brazilian Jiu-Jitsu Former Invicta Atomweight Champion Team- Jackson Wink MMA Academy

“Rowdy” Ronda Rousey


like a girl

Joanna Jedrzeczyk

5 Gold Muay Thai World Championships 1 Silver Muay Thai Medal Former UFC Straweight Champion Team- American Top Team

“Thug” Rose Namajunas

Black Belt in Karate and Taekwondo Brown Belt in Brazilian Jiu-Jitsu Current UFC Strawweight Champion Team- 303 Training Center

“Bullet” Valentina Shevchenko

Black Belt and Master in Judo 2nd Dan Black Belt in Taekwondo 20+ Gold Medals and World Titles in Kickboxing Team- Tiger Muay Thai & Gracie Barra Texas

Cris Cyborg

Black Belt in Muay Thai Brown Belt in Brazilian Jiu-Jitsu Current UFC Featherweight Champion Team- Chute Box Academy & Atos Jiu-Jitsu

Summer 2018  Her Fight Magazine  13


AA

  Illustration By: Boss Logic

14  Her Fight Magazine  Summer 2018


Thug life

“THUG” ROSE 2017 MMA Fighter of the Year: “Thug” Rose Namajunas

T

here once was a time when organizations would not entertain the thought of a female mix martial artist.When women finally had the opportunity to showcase their skills, Dana White, the presedent of the UFC stated that women would never fight in his premier organization. Times have changed greatly. The sport of women’s MMA has evolved so much that the most recent selected fighter of the year is a female fighter by the name of “Thug” Rose Namajunas. Namajunas shocked the world November 4, 2017 when she upset the long time defending, undefeated women’s strawweight champion, Joanna Jedrzejczyk at UFC 217 in Madison Square Garden. Initially nothing went right for Namajunas. The UFC handed her a pair of fight gloves in the wrong size. Halfway through having her hands wrapped, the New York commission told her she needed to start over. The commissioner said, ‘Oh, we don’t wrap them like that,’” Namajunas said. “I was like, ‘Dang, we already don’t have that much time.’“But then, once I started warming up, all those feelings went away and I felt like I was part of the Knicks basketball team. I was in that really nice locker room and I felt so light on my feet, so agile, just great. Superhuman at that moment.” Very little has come easy for Namajunas, but she has spent a lifetime figuring out how to channel negative events into positive energy. She perfected it in 2017, which is why she is ESPN’s Fighter of the Year. Going into UFC 217, Jedrzejczyk was one of the most feared female champions ever. Namajunas finished her in three minutes, via knockout -- the first knockout of her professional career. And she did it inside the pressure-cooker setting of a historic arena on the UFC’s biggest card of 2017.

for me growing up,” Namajunas said. “When I was helpless and didn’t know what to do, that was something I said to make me feel better. Now it’s way more intentional. There’s way more belief and faith in it.” Rose says people tend to laugh off her descriptions of a rough upbringing in Milwaukee. To many, Wisconsin seems rather tame but she has memories of a schizophrenic father who -wasn’t around from the time she was young because he “wasn’t safe.” She witnessed a stabbing in her neighborhood and remembers the family garage randomly going up in flames one night. To many, Wisconsin seems rather tame but she has memories of a schizophrenic father who -wasn’t around from the time she was young because he “wasn’t safe.” She witnessed a stabbing in her neighborhood and remembers the family garage randomly going up in flames one night. “I just remember being unhappy in general,” she said. “You feel alone a lot of times. A lot of the people I grew up with were all in the same boat, trying to deal with their lives. Everybody had their own struggles, and that got in the way of actually making close friendships.”

Her Strength Within

During a stare-down the day before the fight, Namajunas recited the Lord’s Prayer as Jedrzejczyk tried to intimidate her onstage. The image was powerful. Namajunas says it’s something she’s done for years.“It was a habit

Summer 2018  Her Fight Magazine  15


AA

16  Her Fight Magazine  Summer 2018


Thug life

Summer 2018  Her Fight Magazine  17


No Fluke

Many analysts and fans believed the rise of this new star was just a fluke. The hype surrounding a girl who upset one of the most dominant champions seemed unreal. They believed it was purely a lucky punch and the horrible childhood story of Rose helped play up the market.Rose was forced to give Joanna an immediate rematch at UFC 223 on April 7, 2018 in Brooklyn, NY. Rose once again was the betting underdog. Rose Namajunas stood and traded for 25 minutes with one of the world’s best strikers, Joanna Jedrzejczyk, and walked away still the champ.Namajunas (8-3 MMA, 6-2 UFC) took a unanimous decision from Jedrzejczyk (14-2 MMA, 7-2 UFC) in their rematch for the 115-pound title, giving Namajunas back-to-back wins over the former titleholder. Namajunas won with a trio of 49-46 scores. Namjunas was strong in the first 10 minutes, faded a bit in the third and fourth rounds, but came on strong in the last to retain her title.over the former titleholder. Namajunas won with a trio of 49-46 scores. Namjunas was strong in the first 10 minutes, faded a bit in the third and fourth rounds, but came on strong in the last to retain her title. Jedrzejczyk kicked to Namajunas’ lead leg in response to some early jabs. Namajunas got inside after 50 seconds

18  Her Fight Magazine  Summer 2018

and each fighter got a punch off. Two minutes in, neither fighter had landed much. But not long after, Namajunas pushed Jedrzejczyk back with a right hand that had the exchamp smiling. Namajunas fired off a few more punches, but Jedrzejczyk answered back. Jedrzejczyk landed a left hand, but Namajunas stayed in the pocket. Jedrzejczyk landed a leg kick, but Namajunas landed a right hand seconds later and a follow up right was good, too. Ro quickly slid out of the way of any Jedrzejczyk counter. With 30 seconds left, Namajunas landed a left hand and continued to keep Jedrzejczyk’s jab off-range. Jedrzejczyk landed a left shortly before the bell, but Namajunas got four punches off in that same exchange and Jedrzejczyk’s face was bloodied up going into the second round. Jedrzejczyk got her left jab to land 20 seconds into the second round, but 90 seconds in, Namajunas started to get confident in her attack. She touched Jedrzejczyk a few more times,with two minutes left, the two clinched up, and on the break Jedrzejczyk complained of an eye poke. Referee Keith Peterson didn’t give her time, and Namajunas continued to get the better of the exchanges when they went back to the center of the cage.Early in the third, Namajunas clipped Jedrzejczyk and pushed her back. Again, Joanna


Thug life

smiled it off, typically a sign that a punch really did hurt. Two minutes in, both fighters landed in a short exchange, and Jedrzejczyk continued to try to work kicks to Namajunas’ lead leg. Midway through the round, Namajunas had to block a big head kick from Jedrzejczyk, who landed a right hand behind it. Jedrzejczyk defended a Namajunas clinch attempt with a minute left, then landed a left hand 30 seconds later. Jedrzejczyk came on down the stretch largely thanks to the damage she had done with the leg kicks through the first 15 minutes. Jedrzejczyk’s offense was much more active but Namajunas continued to get the better of the exchanges when they went back to the center of the cage. Early in the third, Namajunas clipped Jedrzejczyk and pushed her back. Again, Jedrzejczyk smiled it off typically a sign that a punch really did hurt. Two minutes in, both fighters landed in a short exchange, and Jedrzejczyk continued to try to work kicks to Namajunas’ lead leg. Midway through the round, Namajunas had to block a big head kick from Jedrzejczyk, who landed a right hand behind it. Jedrzejczyk defended a Namajunas clinch attempt with a minute left, then landed a left hand 30 seconds later. Jedrzejczyk came on down the stretch largely thanks to the damage she had done

with the leg kicks through the first 15 minutes. Jedrzejczyk’s offense was much more active in the fourth round, and Namajunas started to slow down. With a minute left, Namajunas fired back and Jedrzejczyk smiled through it, showing increasing confidence. Heading to the fifth round, Jedrzejczyk’s right eye was nearly closed from Namajunas’ left hooks. In the first 30 seconds, Namajunas landed a big left hand and pushed Jedrzejczyk’s head back. She brought a jab behind it seconds later. Namajunas came forward with aggression and stunned Jedrzejczyk left hand and pushed Jedrzejczyk’s head back. She brought a jab behind it seconds later. Namajunas came forward with aggression and stunned Jedrzejczyk with a right hand. Jedrzejczyk’s face was a busted up mess, and Namajunas kept throwing. Midway through, Namajunas again landed a combination. Jedrzejczyk tried a high kick that was blocked, and continued to throw punches with Namajunas right in front of her. Namajunas slipped and moved and got the better of the exchanges down the stretch. With 25 seconds left, Namajunas landed her first takedown of the fight in just her second attempt, and it may have been the difference maker. Namajunas won for the third straight time and sixth time in seven fights. She once again defeats Joanna in spectacular form.title fights, Jedrzejczyk

Summer 2018  Her Fight Magazine  19


A

20  Her Fight Magazine  Summer 2018


get rowdy

“ROWDY” RONDA Female Fighting Pioneer

T

here isn’t a fight fan alive that doesn’t know the name, Ronda Rousey. Ronda is responsible for why women’s MMA is as big as it is. She is a true pioneer for female fighters and has paved the way for many others. Rousey still holds the record for longest reign as femal title holder and is a major icon for fight fans around the world.

Childhood Tragedy

Ronda Jean Rousey was born on February 1, 1987, in Riverside, California. Born with her umbilical cord wrapped around her neck, Rousey nearly died from a lack of oxygen and sustained slight brain damage, which impeded her ability to speak an intelligible word until she was 6. A tragedy fell upon the family when Rousey’s dad, Ron, broke his back while sledding with his daughters. A blood disorder prevented him from healing properly, and after learning he would be a paraplegic then regress to a quadriplegic in the few years he had left to live, he committed suicide when Rousey was 8. Rousey overcame this tragic event, channeling her energy into positive thoughts and actions to become a role model for many people.

Competive Judo

Rousey was named to the United States Olympic team at age 15, and at 16 she became the youngest American to earn the national No. 1 ranking in the women’s half middleweight division. Although she didn’t earn a medal at the 2004 Olympics, she claimed gold at that year’s World Junior and Pan American Judo Championships. After defending her Pan American Judo Championship title in 2006, Rousey became the first American woman in 12 years to earn a World Championship medal by finishing second in the 2007 tournament. She then won gold at the 2007 Pan American Games, despite a torn knee meniscus. After earning the bronze medal at the 2008 Olympics, she retired from judo at age 21.

Mixed Martial Arts

Unsure of what to do in the wake of her judo career, Rousey worked as a bartender and lived out of her car for a spell in Los Angeles. She eventually joined the Glendale Fighting Club and in August 2010 made her amateur debut in mixed martial arts, a victory by way of an armbar after just 23 seconds. Two more amateur bouts ended via armbar submission after 57 and 24 seconds, respectively. Rousey continued her run of domination after turning pro in the sport, reeling off four straight wins in under a minute apiece. In March 2012, she became the Strikeforce Women’s Bantamweight Champion by defeating Miesha Tate in four minutes and 27 seconds. By this point, Rousey had become a crossover star with her good looks and penchant for first trash talking and then brutally dispatching her opponents. She was featured on a cover of ESPN The Magazine’s 2012 Body Issue, and appeared as a guest on Conan O’Brien’s talk show. After one more speedy victory, Rousey was the first woman to sign with the Ultimate FightingChampionship, the world’s largest mixed martial arts league. Designated Bantamweight Champion, she successfully defended her belt in the inaugural UFC women’s bout in February 2012, submitting Liz Carmouche via her patented armbar in four minutes and 49 seconds, her longest fight at that point. In the summer of 2013, Rousey appeared in another sexy photo spread, for Maxim. At the end of 2013, she won a rematch with Tate that extended to the third round, suggesting she was losing her touch as the dominant force of the UFC women’s circuit. While training for her next fight, Rousey filmed The Expendables 3 (2014), in which she played a nightclub bouncer who is recruited to join a team of mercenaries. She also appeared in the 2015 films Furious 7 and Entourage. When she returned to the UFC Octagon, Rousey won four consecutive first-round victories, two of them coming in under 20 seconds. However, her reign finally ended

Summer 2018  Her Fight Magazine  21


with a second-round knockout by eHolly Holm with a second-round knockout by Holly Holm in November 2015. The surprising loss sent ripples through the sporting world, and presented Rousey with her first serious athletic challenge since her days of competitive judo. Over a year after her stunning 2015 loss, Rousey attempted a comeback on December 30, 2016 at UFC 207, facing off against reigning champion Amanda Nunes. However, Nunes defeated Rousey in just 48 seconds. Rousey did not comment immediately following the stunning loss, but UFC president Dana White spoke about her reaction in an interview with ESPN’s SportsCenter: “I went backstage after and hung out with her for probably 40-45 minutes,” White said. “I’ll tell you this: She’s in better spirits this time than she was after the Holly fight. She’s very competitive. She does not like to lose. She loves to win, and she loves to do what she sets out to do.”

Move to WWE

On January 28 2018, following months of speculation, Rousey confirmed she was joining World Wrestling Entertainment with her surprise appearance at the WWE women’s Royal Rumble match. “This is my life now,” she told an ESPN reporter afterward. “First priority on my timeline for the next several years. This is not a smash and grab; this is not a publicity stunt.” On January 28 2018, following months of speculation, Rousey confirmed she was joining World Wrestling Entertainment with her surprise appearance at the WWE women’s Royal Rumble match. Her debut was a complete success.

22  Her Fight Magazine  Summer 2018


get rowdy

Summer 2018  Her Fight Magazine  23


“I’m scared of failure all the time....

24  Her Fight Magazine  Summer 2018


get rowdy

but I’m not scared enough to stop trying” -Ronda Rousey

Summer 2018  Her Fight Magazine  25


26  Her Fight Magazine  Summer 2018


pop art

Demi Lovato Pop Star Earns Brazilian Jiu Jitsu Blue Belt

T

wo days after singing the national anthem at the Floyd Mayweather-Connor McGregor MMA fight, Demi Lovato proudly announced she has personally advanced levels in another type of martial art and combat sport, Brazilian Jiu-Jitsu.“I’m so beyond excited because I just received my blue belt in #brazilianjiujitsu!!!! I fell in love with #BJJover a year ago and have been training several times a week ever since,” Lovato captioned a selfie on Instagram, alongside thank you messages to those who have worked with her and shown support. Jay Glazer, owner of Los Angeles training facility, Unbreakable Performance, shared another snapshot of Lovato, writing: “I’m more proud of the work @ddlovato puts in with nobody watching than i am what she does with the world watching. Congrats on achieving your blue belt today in #bjj, YOU put the grind in!” Jiu Jitsu champ Danielle Martin also posted a snapshot. “We were all so honored today to give @ddlovato her blue belt,” she said. “Her dedication, persistence and passion for Bjj is inspiring. Looking forward to this continued journey with her. Congratulations!! I am so very proud of you.”

cause I’m feeling myself right now!!” The fitness routine that has her feeling so strong and confident? Mixed martial arts and jiu-jitsu, she tells SELF. While cardio on the treadmill or elliptical is the base of her six weekly workouts she needs to be able to sing and dance for more than an hour when she performs on tour, after all, she gets into the ring as often as she can. In fact, her new line with Fabletics, which comes out on Wednesday, August 16, was sparked by a chance meeting with Kate Hudson at a boxing gym.“I first got into jiu-jitsu because I loved watching people grapple,” Lovato says. (Jiu-jitsu focuses on hand-to-hand combat moves and ground work such as grappling, throwing, and pinning.) “I think it’s really cool to learn something that helps you with self defense.” She adds that she also finds MMA fighting meditative because she’s constantly thinking of ways to attack and defend.

Why Combat Sports:

Demi Lovato has been an outspoken advocate for body acceptance, mental health, and owning your confidence. Case in point: Her new single, “Sorry Not Sorry,” where she jams lyrics like “Yeah, I’m on fire and I know that it burns.” After years of public struggles, Lovato has come into her own and she’s not apologizing for it one bit.Lovato is quick to say that a big part of that comes from her time in the gym. She recently posted an Instagram selfie showing off her hard work and candidly commenting on how, “I rarely post pics with my belly button showing because I’m normally insecure about showing my full stomach but I’ve been working really hard and thanks to @d.leith and his yummy food with @lockhartandleith I’ve been seeing progress so I thought I’d post this

Summer 2018  Her Fight Magazine  27


Overcoming Her Addiction

Demi Lovato has always been super open about her struggles growing up as a Disney star but in a recent interview with American Way, the singer and actress delved deeper than ever into how fame took its toll on her from a young age. “I lived fast and I was going to die young,” she said. “I didn’t think I would make it to 21.”In the interview, Demi discusses how she’s struggled with her body image since she was a toddler, and how even at the height of her career, she was battling “depression, suicidal thoughts, [and] self-harming impulses.” By age 12, she had begun cutting herself and purging in order to try and obtain the super skinny body she thought she was supposed to have. When she landed her breakout role on Disney’s Camp Rock, things only got worse.By that point, Demi was “selfmedicating with alcohol, cocaine, and OxyContin,” and, since she was paying the bills, she began to rebel against her parents. Things got very dark, very fast but the breaking point came when Demi punched one of her backup dancers while she was on tour with the Jonas Brothers. Demi then went to a rehabilitation center to seek help, and was treated for her bulimia and diagnosed with bipolar disorder. “So now I’m in rehab, and I thought, ‘Oh great, now the world thinks I’m just another stereotype,’” she told American Way. “But once I started eating again, the other issues got worse. It was like whack-a-mole.”Demi then decided to check herself into a sober house for a year, where she was finally able to combat her addictions once and for all. She had her last drink in 2012 and, since then, has become one of the most outspoken celebrities when it comes to battling addiction and dealing with mental health and illness.“I didn’t go into treatment thinking, ‘OK, now I’m going to be an inspiration,’” she said. “At times I was resentful for having that kind of responsibility, but now, it’s really become a part of my life. It holds me accountable.” “When I have meet-and-greets, I can’t tell you the amount of times that girls will show me their arms covered in scars or cuts,” she continued. “They’ll tell me, ‘You helped me get through this. Because of you, I stopped self-harming,’ or ‘I got sober.’ Hearing those things gave my life new meaning. Demi has been sober for over five years, knows a key truth about sobriety: you might have

28  Her Fight Magazine  Summer 2018

to work on it every day. At an event one weekend, Lovato received a Spirit of Sobriety award and spoke candidly about her recovery. Managing her sobriety is something that takes work “every single day.…every day is a battle,” the 25-year-old singer said at the annual Brent Shapiro Foundation for Drug Prevention Summer Spectacular, per People. “Some days are easier than others and some days you forget about drinking and using,” she continued. “But for me, I work on my physical health, which is important, but my mental health as well.” Indeed, managing total sobriety or a moderation plan isn’t a single-time decision. It’s one that has to be made over and over again when it’s easy and when it’s difficult. And, according to the National Institute on Drug Abuse, keeping that up often requires a broad approach that may include individual or group counseling medication.” With Demi’s amazing support group, especially her MMA peers, she is living a life of health and happiness. She is a positive role model for many others to follow. Mixed-martial-arts and jiu jitsu are the best things that could happen to this pop star. She continues to push her self harder everyday in a positive way.


pop art

Summer 2018  Her Fight Magazine  29


30  Her Fight Magazine  Summer 2018


pop art

“Everyday is a new opportunity to change your life and be who you want to be.” -Demi Lovato

Summer 2018  Her Fight Magazine  31


8 AT HOME HIP STRETCHES TO MAXIMIZE TRAINING 1) Frog Stretch

2) Pigeon Stretch

Start on hands and knees, bringing your knees as far apart as comfortable.

Start with your front knee bent to a 90 degree angle. The back knee can be as bent or as extended as is comfortable.

Rock back and fourth in that position.

Rotate the back hip toward the front heel.

5) Kneeling Lunge

6) Butterfly Stretch

Get into a lunge position with knee and foot about hip width apart from the elevated leg.

Sit up with feet together, moving the knees down toward the ground.

Keep chest tall and the hips square.

Use your hand to press into the ground and move your groin closer to your heels.

32  Her Fight Magazine  Summer 2018


STRETCH IT OUT

3) Squatting Internal Rotations

Start in a deep squat position or as deep as you can go.

4) Traveling Butterfly

Sit on your butt with feet straight in front of you.

Rotate one knee inward, down toward the ground.

Use your hands to push the hips forward, toward your heels.

7) Piriformis Stretch

8) Lying Hip Rotation

Cross one leg fully over the opposite leg so your knee is crossed over your thigh.

Lie on back with both knees bent.

Pull the crossed knee toward your opposite shoulder, stretching the piriformis.

Cross one ankle over the opposite knee.

Summer 2018  Her Fight Magazine  33


Paige Vanzant

Born in Dundee, Oregon and raised in Dayton, Oregon. Her parents owned a dance studio, and she was brought up dancing ballet, jazz, and hip hop for over 13 years. As a teen, she appeared in a mop commercial for Bissell. She was considered a tomboy while growing up, and loved the outdoors; her hobbies included riding dirt bikes and fishing. In high school, she was regularly bullied by a group of girls. She has noted this experience as one of the reasons she likes being a martial artist and having the ability to defend herself. Paige isn’t just a UFC star but she also competed on a season of “Dancing with the Stars” and recently released her own book titled “Rise: Surviving the fight of my life” where she discusses being sexually abused as a young teen, being bullied, and how to stay strong and overcome all the struggles as a victim. This 24 year old pacific northwest athlete is a great role model for young children to follow, especially the ones that feel hopeless and need direction. The young star recently has left her origional team, Alpha Male of Sacramento,CA to return to her northwest roots. She is now back in Oregon, where she continues to train and inspire at Gracie Barra Portland.

34  Her Fight Magazine  Summer 2018


FAN ART

CUSTOM PRINTS BY

BOSSLOGIC

Summer 2018  Her Fight Magazine  35

bosslogicinc.com


36  Her Fight Magazine  Summer 2018

Herfight  
Herfight  
Advertisement