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Elite MMA Greenway Update

Justin here with a quick update on the new Greenway Plaza academy. I am excited to be here and it is nothing short of awesome. The students are amazing and have a high level of enthusiasm; some be-cause they have a place to train close to home or work, others because they are reaching their goals. Our kickboxing program has already dropped a collective 24 pounds in one month. The kids program is growing fast and the little guys are learning the fundamentals.

Speaking of fundamentals, come out to our BJJ class and learn with everyone. We have a lot of new students that are learning their basics and it's cool to see the different Black Belts that randomly stop by. The facility is awesome as well. It has the country club feel with towels and water provided. You might even catch me after class at the snack bar grabbing a quick bite.

The new location is a blast and I'm looking forward to meeting as many Elite family members as possi-ble. I also want to thank all the locations for letting me teach their students! Stop by if you are in the area, I want to invite everyone to come and train.

Thanks, Justin


Student Highlight: Chuck Stall

What are your name, age, and profession?
Chuck Stall, 28, Sales and Marketing

When did you join Elite MMA?
April 2013

Why did you decide to start taking martial arts?
II wrestled from 8-12 grade in high school. Been an MMA fan since friends began competing in 2002.

In the past what had caused you not to take martial arts?
I played college football and then rugby. I guess I thought I didn't have time for it or that I thought I was too old to learn something new.

Is this your first time taking martial arts and what classes do you take?
I started with BJJ. It was very similar to wrestling though the teachers and other students are helping me work out the differences. The other classes I frequent are the fight fit and cardio kickboxing. It's a great sweat right before going upstairs to roll. My fitness is even better than when I was marathon training. Not to mention my weight room numbers have gone up.

If you had any concerns about join Elite MMA, what helped with your decision?
I suppose like anyone else I was worried about the commitment. Was I going to be able to put the time in? Was I going to like it? Would I get burnt out? Well I can't think of a better way I spend my time and money. My fitness regiment before was good. It was adequate. But going to Elite and training I'm doing things I never thought I could and I'm getting to do it within a team structure (which I love). Former offen-sive linemen aren't supposed to be able to throw spinning kicks. However there is no "can't" at Elite. If you're not able to do something, you're just not there "yet".

Since you have been part of Elite MMA, please share what you have been able to accomplish?
I haven't been involved long enough to "belt up". Yet, I have grown tremendously as a grappler. My un-derstanding of mat presence has grown so much and I've been able to expand on wrestling. I even feel as though I could take some of these principles back to wrestling. My cardio is on another level. For the first time in my life (at 28) you can see abs starting to form. That's a huge ego boost!

Anything else you would like to share with someone who is looking to get involved with taking martial arts or looking to change their current lifestyle when it comes to their health?
There's something special about this place. I'm all in. Not only has my physical health been taken to an-other level, but my mental state as well. I am less stressed, I am focused, and the family atmosphere and positivity carries over to other aspects of my life. No matter what your experience is. Whether you’re a gym rat or looking to make a change in life and take control of your fitness, this is the support structure I’d recommend. I’m here to train with you.

Student Highlight: Crystal Cevallos

What is your name and age?
Crystal Cevallos, age 35

When did you join Elite MMA?
February 2013

Why did you decide to start taking martial arts?
To become healthier, stronger, accomplish personal goals and support my husband.

In the past what had caused you not to take martial arts?
Conflict with schedule, nerv-ousness, and fear of commit-ment.

Is this your first time taking martial arts and what classes do you take?
Yes this is my first time and I attend the Baytown kickboxing class.

If you had any concerns about joining Elite MMA, what helped you with your decision?
My concerns were that I would not be able to keep up and would possibly be reprimanded, but after the trial period and interview, all my instructors wanted is for me to give my best and show dedication and everything else would work out.

Since you have been part of Elite, please share what you have been able to accomplish?
I feel stronger, more confident, and it has carried over to other parts of my everyday life.

Anything else you want to share with someone who is looking to get involved with martial arts or look-ing to change their current lifestyle?
Elite MMA is a great place to attend to achieve personal goals, push yourself to new limits by feeling healthier stronger and confident.. The people are very welcoming and the instructors are a mixture of fun and firm while still getting the most out of all there students. It's a place to meet new people from all different walks of life coming together to Empower themselves under the Elite MMA banner.

Elite MMA News

Upcoming Belt Test Dates
Kingwood—July 27th, 2013
Kids: 10am-11:30am Kids: 11am-1pm

Westheimer—August 3rd, 2013
Adults: 11am-1pm Adults 1pm-3pm

Respect Badge Recipients

Finished 1st Booklet
Clayton R., Collin R., Ty D., Kai C., Kayla C.

Finished 2nd

Sergio L., Frederick G., Asiya A., Porter D.

I think this book has made me a better person.—Sergio L.

Welcome New & Returning Students

Susana A., Reaz M., Austin B., Gumecindo Jr S., Jordan P., Joe A., Lynda H., Clayton S., Oscar R., James G., Milad K., Sebastian E., Mike M., Vasili G., Mike P., Hasibul T., Kia Z., Jake P., Joe W., Amanda W., Jennifer F., Victor H., Lucas L., Raymond G., Yves P., Erick R., Samuel A., Nick H., Jose G., Mo M., Kiwi B., Tiffany H., Hailin W., Someer K., Alex W., Rebecca R., Sam A., Leslie M., Kelechi N., Melissa M., Logan S., Chris B., James H., Christine W., Matt A., Eric M., John L., Robert A., Deborah B., Jennifer C., Victoria B., Omonele N., Gavin K., Aaron A., Kaley N., Kimberly M., Katrina S., Beatriz G., Ryan N., Gwendolyn A., Dillion N., Paige E., Justin N., David T., Zhanbolat

Thank You For The Referrals!!!

Marcelo L., Clint R., Joshua F., Oscar R., Dee A., Eric M., Mason M., Victoria B.

Why Fast Food is bad for you!

Lack of Nutrients

Fast food is notoriously devoid of fruits and vegetables. A sandwich might have a slice of tomato or a few leaves of lettuce, but that's usually where it ends. Even salads available at fast-food places aren't much better. A fast-food restaurant will typically offer a small, basic garden salad that includes just lettuce, carrots and to-mato with your choice of dressing, as well as a larger version of the same salad that simply includes cheese and either grilled and or fried chicken. If you regularly eat at fast food places, you'll be missing on important nutrients, such as fiber and vitamins A and C, found mostly in fruits and vegetables.

Fat Content

During a 2006 study, researchers from the Wake Forest University Baptist Medical Center discovered that a diet high in trans fat causes more weight gain than a diet high in healthy, unsaturated fats. This is true even if both diets contain the same amount of calories. Trans fats are the most common fats found in fast foods, especially fried foods.

Obesity Risk

Probably the most obvious risk of eating fast food is weight gain. Fast food is not necessarily the cause of the obesity problem in America, but it can certainly contribute to it. Fast food is high in fat, calories and sugars. Coupled with a sedentary lifestyle and the fact that portions are getting larger and larger, it's no surprise that eating fast food can lead to weight gain. In theory, you could eat fast food and lose weight, if you choose small portions and avoid fried foods and high-calorie sauces and extras. However, if you choose the larger portions and eat indiscriminately, the risk of obesity does go up.


Occasionally consuming fast food in moderate amounts should not be detrimental to your health -- especially if you make smart choices. Some fast food restaurants offer a few healthy choices if you're willing to dig into their menus. At burger chains, you can choose a baked potato over fries to save on fat and calories. You can also choose a yogurt parfait or egg on a muffin as a breakfast option. They're not necessarily nutritious options, but they're healthier than other foods offered on the menu.

Congratulations to all adults who were promoted at our recent belt test on June 8, 2013!!!


Jeff H.
Phil T.
Caroline G.
Nikolaus W.
Tai L.
Manny G.
Marcelo L.
Mike N.
Woodson G.
Ingrid A.
Jesus A.
Fermin G.
Tom L.
Chip C.
Lee E.
Zach H.
Stephen K.
Zachary M.
John C.
Josh T.
Robert P.
Joe M.
Ana A.
Claudia D.
Alan M.
Clay C.
Gassan S.
Bryan U.
Emmanuel G.
Cosme V.
David C.
Eric H.
Lucho S.
Mike N.
Lance R.
Bart A.
Nick P.
Damien V.
Matt V.
Michael D.
John A.
Taha Q.
Diana S.
Chris S.
Erick A.
Fernando B.
Mikael Q.
Sassy S.
Matt V.
Beto M.
Sergio L.
Danny V.
Lucas W.
Christopher K.
Will U.
Tymmon V.
Musa Q.
Iman Q.
Eisa Q.
Adrian M.


Micah P.
Jacob Z.
Craven L.
Mason P.
Cayden W.
Jacob H.
Grayson W.
Carson L.
Chandler L.
Lucas H.
Kaylan M.
Julissa L.
Ruben L.
Brayden C.
Riley P.
Weldon W.
Austin I.
Adam C.
Elijah M.
Blake W.
Hunter M.
Gabby G.
Karson H.
Timothy G.
Malik W.
Zoe J.

Cowboy Choke with Robert Yamashita

1. Secure the seat belt control with both hooks in.

2. Use under hook hand to block opponent's arm as you slide top arm towards the back of opponents neck.

3. Slide over hook hand, thumb in first, towards the back of the collar.

4. Take under hook out from under opponent's arm and grab the pants by the knee for leverage.

5. Slide leg across the body to cut the angle for the most leverage for the choke. Key note: Opponent should slide into the pocket you created to by shifting you body.

6. Slide outside leg over the arm to block opponent's arm from trying to defend. Pull arm around the neck and pant grip at the same time to maximize the choke. Use hips to add leverage!!

Instructor Highlight: Mitchell Norton

What is your martial arts teaching history and where do you currently teach?
I have practiced Brazilian Jiu Jitsu and Muay Thai for 5 years. I started taking classes at Oklahoma State University in September 2009 and began training at Elite MMA in Au-gust 2010 when I moved to Houston. I currently teach at Elite MMA Kingwood and have been there since January 2013.

What is your current rank in martial arts?
I am currently a 2 stripe purple belt from Elite MMA.

What caused you to start practicing martial arts?

I was never very in-shape and I wanted to pick up an activity that also stimulated the mind. I enjoy the chess match aspect of martial arts as well as the health and fitness benefits. I lost 60lbs training martial arts at Elite MMA.

What is your educational background?
I have a Summa Cum Laude Honor's Bachelor's Degree from Oklahoma State University in Management Information Systems with a minor in Marketing.

Do you have a competitive history in martial arts?
I competed in my first Jiu Jitsu tournament in March of 2010 in Oklahoma and continued competing in Texas when I came to Elite MMA. I have competed in many local and regional tournaments in Texas as well as the Pan-American Championships and the World Champion-ships in 2011 and 2012.

What do you see is the main benefit the average individual can receive from martial arts?
I see the main benefit being the participation in an activi-ty in which you can learn and practice traits like discipline and focus which will translate into any other area of your life such as weight loss, stress management, self-confidence, or anything else someone wants to improve in their life.

What is your favorite part about practicing martial arts?
My favorite part about practicing martial arts is the con-tribution I can make to others and that I see others mak-ing to one another. Watching the giving that can occur on and off the mat is one of the most rewarding parts about martial arts.

Where do you hope martial arts will take you later in your life?
I plan to continue training and instructing for Elite MMA as the organization grows and expands. I hope to one day open my own Elite MMA schools and spread the vision of Elite MMA to many more people.

Foam Rolling Class

If you are an MMA athlete, you need to understand that your physical readiness will play one of the major roles in the outcomes of your bouts. Even those with the best mental preparation, and the most "heart" lose matches simply because their bodies fail them. Simply put, your body is composed of soft-tissue (muscles) and hard tissue (bones). When the muscles actively move (shorten), the bones are brought where you want them to be. MMA strikes, footwork, grappling, escapes, and submissions… all of these depend on efficient firing of your muscles, and pliability of your soft tissues.

Common MMA injuries (pulls, strains, strains, cramps, spasms, inflexibility, loss of range of motion) can be helped by soft tissue management. One of the most efficient and easy ways to manage your soft tissue is to include the use of a foam roller in your training routine.

Here are some of the benefits of foam rolling:

  • Improved blood circulation throughout your skin, fascia, muscles, and even tendons and ligaments where you can access them with a foam roller.
  • Through improved blood circulation, more efficient exchange of nutrients and waste products at a cellular level, leading to better overall cellular function and inter-cellular communication.
  • Lengthening of short (tight) muscles, tendons, and ligaments. Some muscles (like hip flexors) and ligaments (iliotibial band) are prone to shortening, and are difficult to effec-tively stretch and apply therapeutic pressure to using standard massage and trigger point therapy techniques. But with a foam roller, you can apply deep pressure to such areas and lengthen shortened tissues, thereby preventing physical imbalances that can predispose you to injury.
  • Promotion of optimal spinal range of motion. You can accomplish this by slowly rolling your spine against a foam roller and pausing whenever you feel restrictions to allow your joints and surrounding tissues to stretch.

Beyond using a foam roller as a recovery tool, you can also use it for a variety of ex-ercises. It's especially useful for a number of core-strengthening and stabilizing postures and movements, all of which can benefit any eltie mma athlete.

At Airrosti Rehab Centers, the foam roller is one of the tools we use to help acceler-ate recovery in the athletes we work with. Promoting changes in the soft tissue before and after competition will help enhance one's ability to perform, and give you the edge against your opponent.

A foam rolling class will be taught at:
Elite MMA on July 20th from 12:30-1:30.
Address: 10640 Westheimer Rd Houston, TX 77042

In this class you will be taught how to effectively use a foam roller, and why it is so important to maintain healthy soft tissue. You may find immediately after the class you have increased flexibility, and better range of motion. The foam roller promotes improved recovery and greater athletic potential. This is an event you do not want to miss.

Stuart Rutledge, DC, ACP
Sports Therapy & Rehab Director
Total Family Care
12350 Westheimer Rd Suite G
Houston, TX 77077
(800) 404-6050 Office
(800) 521-9003 Fax

UFC 163 on Saturday, August 3rd, 2013

Come join us for a great night of fun watching the UFC and hanging out with other Elite MMA family members!

Buffalo Wild Wings (Upstairs Mezzanine)
11803 Westheimer Ste 780
Houston, TX 77077

Phone: 281-497-9464

Mojo's Sports Grille
18323 West Lake Houston Pkwy.
Atascocita, TX 77346
Phone: 281-812-0405
Buffalo Wild Wings suggests being there by 7:30 to avoid parking problems and avoid-ing a line to get in. Main card begins at 9pm
Mojo's suggests being there by 7pm to be sure to get the tables for the fights. Main card begins at 9pm.
Elite MMA students and their friends & family are more than welcome.
Adults and kids are welcome, anyone under 21 is not al-lowed in the bar area.

How do I sign-up?
There is a limited amount of seats available. You can reserve your seat by contacting the school or putting your name on the sign-up sheet at the school.
Website: Like us on:
www.Elite-MMA.com www.Facebook.com/EliteMMA

Happy July birthdays

Ana D.
Anthony A.
Anthony L.
Austin O.
Ben R.
Brayden C.
Brooks D.
Camryn O.
Chandra B.
Charles H.
Charles " Chuck" S.
Cheridan B.
Chris C.
Chris W.
Christian P.
Chung "Dino" K.
Clay C.
Cooper C.
Craven L.
Dagen S.
Dallas M.
Damien M.
Damion O.
Daniel G.
Darren K.
David D.
Dazzle "DZ" H.
Devan B.
Diana M.
Elizabeth R.
Eloy P.
Elvia "Mariela" C.
Eric M.
Eric S.
Erick A.
Esiquio C.
Fidel M.
Gala S.
Gustavo Jr C.
Gwendolyn A.
Hunter M.
Ivan H.
Jennifer T.
Jesse L.
Jordan S.
Jose G.
Juan R.
Julian M.
Kai C.
Kathrine H.
Kye N.
Lam N.
Lance R.
LaTonya B.
Lee L.
Leo N.
Lesley L.
Marcus P.
Mark K.
Miguel B.
Mike M.
Noah E.
Noah L.
Rachel D.
Rafael A.
Rafael S.
Rene M.
Rick H.
Riley B.
Rob M.
Simone H.
Sonny S.
Stephanie G.
Steven P.
Terri S.
Tom L.
Tonya J.
Victoria B.
Wayman R.
Zac W.
Zach A.
Zach L.

Not Sure Which Class To Try?
click here to reach out to an instructor!