March 2017 - The 8th Annual Austin's Fittest Dogs Issue by Austin Fit Magazine

LEADERS OF THE PACK

15 SONGS THAT WILL GET YOU MOVING EAT HEALTHY AT ANY RESTAURANT MARCH 2017

The 8th Annual Fittest Dogs Issue

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H i p p o H y d r at e . c o m

MAR. 2017

THE GOOD STUFF

Pg. 34

8th Annual Austinâ&#x20AC;&#x2122;s Fittest Dogs

AU S T I N F I T M AG A Z I N E / M A R 2 0 1 7

Dine Out Without Deprivation 22 Rodeo Austin: A Wild West Tradition With a Hill Country Twang 55

photography by Brian Fitzsimmons

MAR. 2017 Editor’s Letter 10 Contributors 12 #KeepAustinFit 14 Exposure 16

Nutrition Recipe: Vegan Shepherd’s Pie 18

Events 78 Rides + Races 80 Discover! 82

Wellness

Hope in Hormones 60 Dogs, At Your Service 64

Salt of the Earth? Not So Fast 20

FAQ: Veterinary 68

Culture

Fitness

Remix Your Playlist 28 Finding Your Perfect Fit 32

The Top 5 Ways to Recover from Your Workouts Faster 74

Style

Clear Results, Full Data, Can’t Lose 76

The First First Place 26

Makeup You Can Stick With 50

HIGHLIGHTS

Jump into Spring 70

Skin Care Made Simple 52

18 8

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70 top & bottom photos by Brian Fitzsimmons; left and middle photos by Weston Carls

EDITOR’S LETTER

As I suspect many families do, my siblings and I will occasionally joke with our parents about who the “favorite child” is. We accuse our mom (in jest) of coddling our youngest brother because—go figure—he’s the baby. My dad’s favoritism, however, is fairly muted—for his children. Why? Because the proverbial pedestal is reserved for our dogs. “They are always excited to welcome me home. They don’t talk back or ask for money,” he justifies. He has a point. I have two dogs of my own and I’ve caught myself hoping that when I finally have children, they are as loving, adventurous, and enthusiastic as my fur babies. Year after year, when it’s time to put together the annual Fittest Dogs Issue, we are flooded with submissions. We ask for one picture, but most people will try to submit five. We ask for a short paragraph description, but we’ll receive a novel. There’s no question that Austinites have a passion for their pooches. And although there are a plethora to choose from, we often resort to splitting hairs when it’s time for the AFM staff to settle on the best of the best. As you read the profiles about the seven dogs we selected, I think you’ll also be convinced that these canines are seriously stellar athletes. If you get through the Fittest Dogs feature and still feel like you haven’t gotten your animal fix, don’t worry, because there’s more! We’ve got a spread on Rodeo Austin, which, I recently learned is a nonprofit organization that provides scholarships to college-bound Texans in need. There’s also a feel-good piece on service dogs, an interview with a veterinarian for firsttime pet owners, as well as a review of local dog-friendly hotels around town written from the perspective of the AFM staff dogs. This issue hasn’t completely gone to the dogs, though (so to speak). We’ve tapped into a variety of ways to keeping a youthful look as you age—with options like makeup application, quality skin care regimens, or hormone treatment. Whether you’re new to the magazine or have been waiting for this issue to roll around since last March, we hope you enjoy reading it as much as we did making it.

Keep Austin Fit,

Gretchen Goswitz, Editor

AU S T I N F I T M AG A Z I N E / M A R 2 0 1 7

THE LIST

Indoor cycling instructors don’t get to have all the fun! On pg. 28 we have a list of song recommendations for your playlist, courtesy of a few local spin masters. To add to that, here’s what I’ve been listening to on repeat: “Radio” Sylvan Esso I listen to this song when I’m cleaning my house because it keeps me moving. I dare you to play it and contain your urge to dance along. You can’t! “Same Old Blues” Phantogram Super catchy—and it’s got an electro-gospel vibe with killer vocals. “Favorite Song” Chance the Rapper (feat. Childish Gambino) Regardless of the name, this actually was my favorite song off of Chance’s first album when it dropped in 2013. Even after his newly acclaimed fame and Grammy win, this pick is still my No. 1. “Brand New” Ben Rector It’s not a new song, but it seems appropriate for welcoming spring and giving you the energy to embrace all the simple pleasures in life. “Rainbows” The Lagoons Recently dropped by the Austin-based duo, this tune is best described as groovy. Sounds modern but gives a nod to classic rock.

photo by Weston Carls

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CONTRIBUTORS

Thank you to AFM’s contributors who make this magazine a worthy source of health and fitness information in Austin.

PUBLISHER/CEO Louis M. Earle COO/ASSOCIATE PUBLISHER Alex Earle EDITOR Gretchen Goswitz CREATIVE DIRECTOR Weston Carls ADVERTISING CONSULTANTS Betty Davis, Diana Davis, Kristin Nelson, Andrea Rayner EDITORIAL ASSISTANT David Leffler

Kathryn Scoblick

Christy Siebert

Samantha Dench

David Leffler

Kathryn Scoblick

Kathryn Scoblick is the owner of Health Inspires in Austin, where she works as a certified health and wellness coach, helping people master their wellbeing. A Houston native, Scoblick is a Texas A&M grad, who has worked in the Austin healthcare community for the past decade, currently serving as Director of Employer Health and Wellness for St. David's HealthCare, working with employers on wellness strategies and employee engagement. Her hobbies include jogging, yoga, cycling and cooking healthy meals for her two twin 16-year-old boys. A lifelong health advocate, Scoblick recently published her first book on wellness, called Ditch the Diets: It’s Not ALL About the Food.

Christy Siebert

Christy Siebert is a training manager with Orangetheory Fitness in Austin and hosts a popular fitness, nutrition and wellness blog at ChristyFit.com. She is also a wellness speaker and writer and a fitness model who has been featured in local, regional and national magazines, radio and TV news outlets and fitness shows. Christy has nearly 15 years of health and fitness experience and holds certifications from American Council on Exercise as a personal trainer and fitness instructor, a 200-hour yoga certification with Yoga Alliance and a pilates certification with STOTT. She has a Bachelor of Science degree in journalism from the E.W. Scripps School at Ohio University, in Athens, Ohio, graduating with honors in 2007. An adventurous spirit, Christy is always up for one of Austin's beautiful hiking trails, dynamic fitness classes, or healthy dining spots!

Samantha Dench

For 13 years, Samantha Dench has focused on the science of the largest organ in the body: the skin. Fueled by her passion to focus on the science of the skin, Samantha has made it her mission to people keep their skin healthier and more youthful looking. As a licensed esthetician with an oncology esthetics certification, she has taught her clients (including those with cancer) and fellow estheticians how various ingredients, products, and treatments support the skin’s natural healing process. After years of professional experience—including six as the owner of Skin Deep spa in Bee Cave, Texas—she recently released her deepest dive into healthier skin care and lifestyle choices in her book, Skin Deep: Demystifying Skin Care Solutions to Achieve Healthy, Glowing Skin. More than anything else, Samantha hopes her clients and readers will walk away with knowledge to make healthy choices that make them feel beautiful inside and out.

David Leffler

David Leffler is the youngest of four boys born and raised in Austin, Texas. He is a graduate of the University of Texas, where he worked as a sports columnist for The Daily Texan. His interests include athletics and mentorship, which have led him to several stints as a YMCA youth basketball coach and writing instructor with Austin Bat Cave. When he’s not writing you can find him playing softball with a local outfit, The Belly Itchers, hanging by a swimming hole, and spending time with his family.

AU S T I N F I T M AG A Z I N E / M A R 2 0 1 7

PRODUCTION ASSISTANT Anna Wanzek WRITERS Carrie Barrett, Jessica Clark, Samantha Dench, Devaney Devoe, David Leffler, Laci Mosier, Caroline Murray, Darryl Payne, Jr., Lara Rinier, Kathryn Scoblick, Christy Smith PROOFREADER Justine Harrington PHOTOGRAPHER Brian Fitzsimmons DESIGN INTERNS Eleanor Grisebaum, Dani Parsons, Dakota Walker

GENERAL INQUIRIES info@austinfitmagazine.com ADVERTISING INQUIRIES ads@austinfitmagazine.com 512.407.8383 EDITORIAL SUBMISSIONS gretchen@austinfitmagazine.com fitfocus@austinfitmagazine.com EVENT LISTINGS austinfitmagazine.com/events SUBSCRIPTIONS austinfitmagazine.com/subscribe 2499 S Capital of Texas HWY., B200 Austin, TX 78746 p 512.407.8383 Austin Fit Magazine assumes no responsibility for the content of articles or advertisements, in that the views expressed therein may not necessarily reflect the views of the publisher or any magazine employee or contributor. This publication and all of its contents are copyrighted. Austin Fit Magazine is the assumed name of its publisher, Louis M. Earle, who has no interest in the business of Denis Calabrese who operates an exercise program under the assumed name of Austin Fit, which trains individuals to improve their jogging or running skills to participate in marathons. The views, opinions and other representations published in Austin Fit Magazine are not those of Austin Fit or any of its directors, officers, employees or agents.

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Monthly Mantra: Be the Beginner

Food for the Skin

Esthetician Samantha Dench gives some basic skin care tips that could improve everybody’s complexion in “Skin Care Made Simple” on pg. 52. Did you know that what you eat can also affect the look of your skin? Head to austinfitmagazine.com for the article’s extended version, where you can find a list of foods that will help give you a healthy glow.

Preparing Your Pooch Introducing your newborn to your fur babies can sometimes be challenging. Go to austinfitmagazine.com to read up on what to expect when bringing home your bundle of joy, as well as the different ways your pets may adjust to this lifestyle change.

AU S T I N F I T M AG A Z I N E / M A R 2 0 1 7

We all have our routines: a trail we love to run, our go-to quick-fix dinners at home, our Sunday morning crossword puzzle. The muscles in our brains and our biceps are similar in that challenging them with new activities causes them to develop and strengthen. Humble yourself and be the beginner this month by trying something totally new. Try a meditation class, a digital detox, or a Sunday meal prep for the week. Bring your patience, your sense of humor, and an open mind. And who knows? You might even love what you find. Find more @mindfulish_

Whole Lotta Yoga

Join Austin Fit Magazine, Onnit, and six local yoga studios for Whole Lotta Yoga—a one-day yoga festival benefiting the Whole Planet Foundation. We can’t wait to see you on Saturday, March 11, on the plaza of Whole Foods Market in downtown Austin.

yoga photo by Jamie Tisdale

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NUTRITION

VEGAN SHEPHERD’S PIE RECIPE

Celebrate St. Patrick’s Day with this healthy alternative to an Irish staple. by DARRYL PAYNE, JR. ASSEMBLY: 1) Using a store-bought pie dough, punch out 2- to 4-inch circles. 2) Place in oven-safe ring molds of respective size, poke with a fork multiple times and bake in a 350-degree oven for 7 minutes. 3) Keep the baked pie shell in the mold and spoon filling to at least 2 inches high. 4) Cut a small tip from the bag that contains the fauxtatoes and pipe in any form on top of the pie filling. 5) Refrigerate for at least thirty minutes, then slowly remove the mold. To reheat: place in a 350-degree oven for 5 minutes.

PIE FILLING

1 Tbsp olive oil 2 sticks of celery, small diced 1 red onion, small diced 2 cloves of garlic, minced 4 sprigs of rosemary 1 Tbsp whole cumin seeds 4 sundried tomatoes, roughly chopped 1 can any beer 1 vegetable stock cube 1 small can cooked lentils 1 small can chickpeas 1 handful of seasoned breadcrumbs (or substitute with panko if you want a gluten-free option) Salt Pepper

HOW TO MAKE IT

1) Place a pan on a medium heat, combine oil with the celery, red onion, garlic, rosemary sprigs and cumin seeds. Cook for 10 minutes stirring constantly until translucent and soft; remove rosemary and discard. 2) Add the sundried tomatoes, cook for another 3 minutes; add the beer, turn the heat up, and let the alcohol evaporate. 3) Add the chickpeas, lentils, and vegetable stock cube. Stir to combine and finally, toss in the breadcrumbs. 4) Let simmer for 5-10 minutes until slightly thickened.

CAULIFLOWER “FAUXTATOES”

1 head cauliflower, broken into florets 1 tsp garlic powder 1 tsp sea salt 1 tsp pepper 2 Tbsp full-fat coconut milk or almond milK

HOW TO MAKE IT

1) Steam cauliflower florets until just past fork-tender. 2) Once cooled, mash with a hand masher first, then smooth to mashed potato consistency with an electric hand mixer or blender with the remaining ingredients. 3) Place in a piping or sandwich bag and set aside, combine wheat germ and flax seed in a bowl and whisk egg whites in another.

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AU S T I N F I T M AG A Z I N E / M A R 2 0 1 7

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NUTRITION

SALT OF THE EARTH? NOT SO FAST.

Not all salts are created equally. To make things simple, we broke down what gives each of the top types of salt their unique looks, tastes, and feels. by DAVID LEFFLER Hawaiian Black Salt Also known as Black Lava Salt, this revered and delectable salt is infused with activated charcoal. Along with its notably dark, rich color, Hawaiian Black is known best for its robust flavor and potent essential minerals, which help it remove harmful impurities from the body. The perfect garnish for roasted vegetables, stir-fry dishes or soups, it’ll add some pizzazz to any meal in need of luster. Celtic Salt Found off the northwest coast of France, this gray sea salt retains its moisture and is wet to the touch thanks to its mineralrich brine coating, a reminder of its oceanic origin in Brittany. Because this salt is harvested by hand using wooden tools before being air dried—the ancient method behind its name—it does not need to be treated chemically or processed mechanically.

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This allows it to retain its crisp taste while providing healing benefits such as a heightened immune system, improved brain function, and a vast reduction of mucus buildup. Maldon Flake Salt When you think of Maldon, one thing comes to mind: big, sparkly, delicious salt crystals. Harvested from the Blackwater river estuary in Essex—a rural county in southeastern England—Maldon salt has long made a name for its pyramid-shaped pieces and stunning white color. These crystals typically contain a lower amount of trace minerals and are drier than other French sea salts, which makes this the perfect finishing salt—especially anything with fish. Himalayan Pink Salt Searching for purity in your salt? Look no further. Hand-mined and derived from ancient sea salt deposits, Himalayan Pink is believed by many to be the purest form of salt available, thanks to the millions of years of lava and

sediment that insulated it from modern day pollution. Harvested in Pakistan, this pink salt has long been used to preserve fish and meat by the people of the Himalayas, and was once a crucial trading good in the Nepalese valley. Thanks to its purity, it’s often said to have the cleanest taste of any salt and is used by holistic chefs, health professionals, and spas. It’s especially effective when used in body scrubs and aromatherapy, and is a bright, crisp addition to any meal. Kosher Salt A larger grain, this salt was traditionally used in the kosher butchering process. It’s popular among chefs because its grains are so large and work well when preparing large quantities of food. For at-home use, kosher salt is perfect for when you need to salt large amounts like pasta water, a stew, or soup. Addi-

tionally, it’s great for seasoning fish and meat prior to cooking. However, we don’t recommend using it for a “light” salting at the dinner table. If a recipe calls for kosher salt, make sure you don’t use a substitute—its density vastly differs from many other types of salt. Iodized Table Salt The most common type of all, this refined salt is mined from underground deposits before being harvested and delivered to salt shakers at dining tables across the globe. Table salt has more sodium chloride than sea salt and typically contains additives such as anti-caking agents and iodine, an essential nutrient. This kind of salt is ideal for general cooking and baking needs, or any recipe in which the salt quantity needs to be carefully measured.

Source: The Sustainable Food Center’s The Happy Kitchen/La Cocina Alegre® and Authority Nutrition.

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NUTRITION

DINE OUT WITHOUT DEPRIVATION How to make healthy choices when traditional favorites are calling your name. by KATHRYN SCOBLICK

Survey the menu online before you go to the restaurant, know what you will order before you are sitting at the table, and most importantly, mind your portions. By mastering portion size and the principle of moderation, you can almost order whatever you want. Almost.

When the organic farm-to-table Austin restaurant isn’t the group choice for dinner and you find yourself walking into a Tex-Mex, Chinese, or Italian restaurant— there is no need to skip the scale tomorrow morning. Here’s how to enjoy your night out with friends and order healthy menu items without being that highmaintenance person. Chinese Portion Control Chinese food doesn’t require fried chicken swimming in sugar sauce—although a survey shows that the nation’s No. 1 ordered Chinese food menu item is General Tso’s Chicken. General Tso’s is made with dark meat, battered and fried, coated in sugar, and includes plenty of salt. MyFitnessPal clocks one cup of General Tso’s Chinese take-out at 293 calories and 17 grams of fat, and a full order as exceeding 1,300 calories. If you are not willing to order the steamed chicken and vegetables, there are plenty of tasty options you can have without breaking the calorie bank. Nix & Swap Choose brown rice over fried rice, and veggie spring rolls and steamed vegetable dumplings over fried egg rolls. You will leave satisfied and not miss out on anything but the calories. On the Menu Go for the wonton or hot and sour soup, chicken and broccoli, moo goo gai pan, or Buddha’s delight—a vegetarian dish to which you can add a lean protein.

Chinatown A U S T I N F I T M A G A Z I N E / M A R 2 0 1 7

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Tex-Mex

Portion Control Eating Tex-Mex doesn’t have to mean death by cheese and chips. You can have your chips and eat them too by deciding to just have a few and keeping count. Nix & Swap In general terms, choose corn tortillas, not flour—charro or black beans, not refried—lean grilled proteins, not cheese or heavy meats. Nix the cheese, sour cream, and creamy dressings on all dishes, or request those on the side. On the Menu Chicken fajitas are one of the healthiest menu items and perfect for sharing. Request corn tortillas, order a side of black beans, and top fajitas with pico de gallo and salsa. Fish tacos on corn tortillas are also a good choice. Alternatively, order a plated chicken fajita salad (not in a taco shell), and use salsa as your dressing. The a la carte menu is a sure way to get exactly what you want. Order a taco al carbon with a side of black beans, and leave feeling satisfied. Some restaurants have smaller plate entrees that resemble an à la carte pairing, as well as “bowls” layered with greens, beans, avocado, and lean proteins.

How to Booze Better

Mandola’s

Italian

Portion Control Italian food need not imply carb loading. You can have your bread and eat it too by having only one piece of plain bread and dipping it in olive oil, not butter, and refusing the prebuttered breads loaded with oils and fats. You can remove temptation entirely by requesting no bread at the table. To encourage portion control, keep in mind that one-half cup of plain pasta has 100 calories.

Nix & Swap Start the evening with a salad, skip creamy dressings and opt for the vinaigrette, or order the dressing on the side. You can find grilled chicken, fish, and vegetables on most Italian menus, and many restaurants allow lunch portion orders at dinner. Instead of white and alfredo sauces, go for the red or olive oil and garlic sauces. On the Menu My personal preference is to order a salad and salmon or a salad and a side of meatballs. If it is pizza night, then choose the healthier Margherita, and eat your salad first.

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Tex-Mex and a margarita go hand in hand. Lessen the indulgence with a skinny margarita or a shot of tequila to sip on. Choose a glass of red or white wine with Italian food, and a little sake with your Chinese meal. If you prefer a cocktail, then choose mixers without added sugars, such as club soda and a lime. The best choice, however, is to drink water with a lemon or unsweetened tea. Know that alcohol comes with the price of extra empty calories and a lowered inhibition level that might lead you to eating more calories than necessary. The CDC recommends if you don’t drink alcohol, that you shouldn’t start. If you are a man, have no more than two drinks per day and if a woman, the guideline is no more than one. And, most importantly, don’t drive under the influence. Chinatown & Mandola’s photos by Weston Carls

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CULTURE

New to Austin Studios and stores for fitness-minded folks

Wild Heart Yoga

5604 Bee Caves Rd, Austin, TX 78746 When Wild Heart Yoga opened its doors in December, Austin got its first chance to experience owner Marybeth Brady’s bohemian vision. With the help of her husband, a skilled woodworker, she brought the relaxing vibe she had always dreamed about to life. The Westlake yoga studio strives to capture the creative and artistic spirit of Austin with unique touches, like a handcrafted barn door, colorful rugs, and a boutique that showcases local designers, snacks, and drinks. Music is also at the core of Wild Heart’s mission, so their outdoor yoga deck frequently comes alive with energizing dance classes. Don’t worry about the Texas heat, though—the shady grove of oak trees surrounding the deck will keep you cool. The studio also offers indoor yoga experiences, including Vinyasa, Power, Align, Foundation and Sculpt classes, with discounts for students and teachers. No matter what class you choose, though, what’s most important to the team at Wild Heart is that you let go and be yourself in the free, eccentric environment they’ve built a community in.

AU S T I N F I T M AG A Z I N E / M A R 2 0 1 7

photo by Neil Ghandi

The Range

8301 S IH 35 Frontage Rd, Austin, TX 78744 If you’re looking to branch out in 2017 or flex your Texan muscles, you might want to pay The Range a visit. This 52,000 square-foot shooting facility opened this February and features the largest selection of guns and accessories in Central Texas. The Range used advanced technology to create their 37 rifle-rated lanes, including five 100-yard rifle lanes with new targeting systems and an opportunity to view a video of your performance. Customers can demo the different firearms available for purchase to see what type captures their interest. For sport shooting enthusiasts, The Range offers the chance to rent out their private event space and become a premium member. For gunslingers who might be a little rusty or simply looking to reach a master level, taking training classes to improve your skills is also an option. The facility’s trained instructors and range masters are committed to offering the best experience in a safe environment. Whether you’re an expert marksmen or a curious beginner, The Range has something to appeal to you.

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Tune Up: The Manly Salon

13376 Research Blvd #512, Austin, TX 78750 The phrase ‘manly salon’ is a misnomer, right? Wrong. Welcome to Tune Up, a men’s salon that’s a one-stop shop for any guy who’s got an eye for looking sharp. It’s equipped with a full bar, relaxed atmosphere, and a variety of affordable services—including haircuts, pedicures, manicures, beard trims, straight razor shaves, and massages. Tune Up’s most enticing feature has to be its VIP Program, which gives members an unlimited amount of haircuts, beard trims, and massages, along with a manicure and pedicure each month. VIPs even get to skip the line and are allowed to pick their own personal liquor, which is kept in-house and reserved for their drinking pleasure. Beer, liquor, haircuts, and the most personalized experience you’ll find anywhere. Need we say more?

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CULTURE

The First First Place

What made you get into your sport as an adult? After all these years, what made you pick up the ball, lace up the shoes, or grease the chain on that old rusty bike? Was it redemption, an escape, or an exclamation point on a life lived with vigor? For me, finding running as an adult was a lifeline to the slow death penalty I had sentenced myself to. My pulse was slowing as the weight of the world and the weight on my frame were increasing. Running (well, jogging actually) became my defibrillator—the tool that would shock me back into life. And, like anyone who has had a near death experience, it also propelled me back into gratitude, deep friendships, and the promise of a second chance. Taking those first steps was never about awards or podiums. Quite honestly, like most of us who try anything new as an adult, it was mostly about survival. But something funny happens along this winding road of sport: you start to improve; like a knife, your skill set sharpens, and, before you know it, you're cutting goal times like a chef cuts onions. Goals that once seemed unattainable are suddenly within arm's reach, and you find yourself going from “completer” to “competer.” Here are the stories of three local athletes who unexpectedly hit the top of the podium this year, all relative newbies to their sport. Each got into their sports for various reasons, but every one of them agrees that, at the end of the race, as long as they can walk away knowing they successfully broke out of their personal comfort zone and challenged themselves, they can be happy regardless of what the finisher results say.

You never forget your first win. by CARRIE BARRETT

CHRISTOPHER REYNOLDS

Christopher Reynolds

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2016 was a banner year for 27-year-old Christopher Reynolds. He went into the year searching for the perfect body, hoping to accomplish his one major goal of finishing his first triathlon. What he discovered, instead, was an enthusiasm for a new sport and, after just three races, a first-place age-group finish at the U.S. Open Challenge in Dallas. “It showed me what hard work, a strong team, and the best coaches can do,” he says. While a spot at the top of the age-group podium was certainly testament to his growth, his real happiness has come daily from the friendships and trust he has built with coaches and teammates at Austin Aquatics and Sports Academy. “Some days,” he says, “the fulfillment is in crushing a workout, while other days the fulfillment is a laugh with a teammate while being crushed by a workout.” He may have come into the sport hoping to seek speed and perfection, but he's found so much more in the form of support, encouragement, camaraderie, and fellowship. His advice for newbies? Jump all the way in, because you never know what you will find waiting for you under the surface! In his case, it has given him a new life and a new love for the sport of triathlon.

Kathryn Cothern from Dripping Springs remembers exactly how she felt when she landed on the podium for the first time last year at a local triathlon. “Oh my goodness,” she gushes, “Surprise! Surprise!” It wasn't necessarily a great performance by her standards, so she was shocked to see her name at the top of the list. Like many adults, Cothern was simply trying to challenge herself and improve her health, which had been suffering in recent years. Eleven years ago, she was the one on the sidelines taking photos with her children in tow while her husband was active in triathlon. “The diverse groups of people out there looked like they were having fun and, dang it, I wanted to experience that fun too,” she recalls. K AT H R Y N C OT H E R N Life, family, and health challenges may have sidelined her at first, but once Kathryn started training and racing consistently, there was no stopping her. “If I am going to apply the time and energy to this sport,” she says, “There is no sense to not give it my all.” This positive attitude has served her well, and has since landed her at two USA Triathlon Nationals races where she competes against the best in the United States. In addition to racing, Cothern is a mainstay as a volunteer and cheerleader at many local races. She's truly an inspiration for those who may feel lost or stuck in their struggles. “We are our own worst enemy, which makes us prisoners to our fears, big or small.” she says. “You do have the power to break out of this cycle.” Her podium accomplishment signified that, no matter what, it’s important to give it your all, to the very end, without ever worrying what the results will be. While she is certainly proud of her triathlon success, she has no doubt where her true fulfillment resides. “Hands down, I am most proud of my three precious and healthy children who are the loves of my life.”

What happens when that little voice in the back of your mind says, “Why not me?” In 46-year-old Jeanne Hoffman's case, you listen to that voice and try something new—something that may be a tad bit scary and humbling. For Hoffman, that little voice lured her into her new love of off-road triathlon. About a year ago, this former collegiate gymnast and road triathlete entered a mountain bike race for fun and loved it. “I survived, so that little voice came back and said that I should try one off-road triathlon.” She now has several off-road races under her belt and a handful of podium finishes, including a qualifying trip to Maui for the extremely difficult and competitive Xterra World Championships in what was, essentially, her first full JEANNE HOFFMAN season in off-road competition. “I saw lots of scraped and bruised happy people.” she recalls, “The camaraderie found in training and racing has always made the competition more about the experience than the hardware.” In her heart, if she walks away from an event looking forward to the next one, it's a win no matter where she places. She tells those who may be afraid of trying new things to just put their “crazy idea” out there. “Share it with just one person,” she encourages. “Because once you do, it really does become a whole lot more possible. Often times, the confidence you show you have in another person is enough to help them overcome their self-doubt and start down that path to overcoming their fear.” JEEP MASTERS Hoffman has certainly overcome a lot of her own fears this year, but if she has inspired just one or two people to set a lofty goal and push their limits, then that's something she can truly be proud of in her life. afm M A R 2 0 1 7 / AU S T I N F I T M AG A Z I N E

BRING OUT THE FIGHTER IN YOU.

CULTURE

Remix Your Playlist If anyone knows how to put together a string of songs to get you moving, it’s spin instructors. They’re the DJs of the fitness world, always staying up-to-date on the newest hits and freshest remixes. We asked instructors around town to tell us what jams are topping their charts. by GRETCHEN GOSWITZ

Abigail Ouellet Cyc Fitness

“Indian Summer” by Jai Wolf is my go-to morning warm-up! The energetic, feelsy vibe is perfect for waking up and starting the day with positivity. After the warm-up, I love to get the heart rate pumping with “By the Way” (Eric Lam Remix) by Red Hot Chilli Peppers—it gets the body moving and focused on the workout ahead.

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There is nothing like pushing through a tough hill as the finale with “Rise Up” (JR Nelson Remix) by Andra Day. A physical and mental challenge to bring the workout home and send you off feeling powerful and strong!

Julia Gytri Flywheel

For a chill warm up, I'm digging “Millionaire” (Cash Cash Remix) by Nelly—it's got good energy, positive vibes, and provides a nice way to sonically ease into movement. Time to get serious about a climb? Let's get gritty! “Jungle” by X Ambassadors & Jamie N Commons Remix feat. Jay Z always makes me feel like I'm ready to #werk. When I'm inspired to start sprinting for the finish line, I always turn to “Work This Body” by Walk the Moon. I mixed a BALLER remake myself that I'm happy to share with anyone who asks.

Isaiah Harvey

SoulCycle As a dancer, music has always played a crucial part in creatively expressing myself both in my workouts and in life. In my playlists each song holds it's own chapter to a story, and in that story I am able to connect with my riders by creating a dialogue with whatever feeling the song emotes. “A Sky Full of Stars” (Live at the Royal Albert Hall) by Coldplay brings out a sense of accomplishment—as if nothing in this world is too hard for you to conquer. “Welcome to the Black Parade” (Steve Aoki Remix) by My Chemical Romance gives you that extra push to make you feel like a badass who doesn't mind kicking down doors and taking names. “Dive in the Pool” by Barry Harris feat. Pepper Mashay allows the most dramatic opportunity for you to be the sensual superstar your inner performer knows they are.

photography by Weston Carls

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CULTURE

Sydney Torabi Cyc Fitness

“Good as Hell” by Lizzo is a feel-good, sassy, get ready to go out with your girl squad anthem. I was not the biggest fan of Ed until Shape of You (bvd kult remix) by Ed Sheeran came out and now I cannot stop listening to it! When I want to crank up the volume and just absolutely lose my mind, Major Lazer is who i turn to. There is no song I don’t like that they put out, but “Light it Up” (Quintino Remix) by Major Lazer has that ‘dig your heels in the dirt and just do it’ attitude that gets my adrenaline pumping.

Christy Hibler

SoulCycle I believe that music fuels you during a workout and can feed your emotions and intentions. I make a playlist everyday based off feelings and intentions of my own, but also for the riders. When a rider shares how they are feeling or what they are going through, I tailor my playlists to fit the vibe. When I want to feel strong: “Lose Yourself” by Eminem (feat. Selection God Choir) When I want to feel happy: “False Alarm” (Hook N Sling Remix) by Matoma & Becky Hill When I want to feel sexy: “7/11”(Jack U Remix) by Beyonce

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photography by Weston Carls

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CULTURE

Roasted cauliflower, chipotle gold raisin purée, preserved lemon farm greens from Hausbar Farms, Skinny Lane Farms, and Johnson’s Backyard Garden. Created by La Condesa Executive Chef Rick Lopez & Team

Finding Your Perfect Fit

Erin Wehrman and Ross DeLomel: Dating and living together, Erin is a former collegiate athlete, personal trainer and instructor at Flywheel Fitness Austin. Ross lives a fit lifestyle and supports Erin in her passion and career.

by JESSICA CLARK

As a newly single “fitness person”, I’ve recently been working on identifying what is most important in a partner for me. Just how crucial is commonality when it comes to fitness and nutrition in a successful relationship? For me, it’s a dealbreaker if my partner doesn’t support my lifestyle. I wondered if other people felt this way, too. Naturally, I turned to Facebook to get answers. In only a few hours, I received over 30 written responses to my question, with some great insight. However, fearing that my poll was a bit biased based on my personal network of mostly fit folks, I decided to ask a professional her thoughts on the subject.

Couples struggle when values are misaligned

Relationship coach and intimacy expert, Colette Davenport, revealed to me that couples struggle when values aren’t aligned. “When one is more dedicated to wellness than the other, I often hear complaints related to shared goals. Plus, they believe that if their partner would do ‘x’ with them (workout, play sports, eat healthy, etc), it would strengthen their bond. There’s a high value placed on well-

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ness for some and where compatibility, goals, and mutual intentions are concerned, a mismatch here can create a disconnect.”

Unsupportive partners, beware

So what happens when one person in a relationship becomes passionate about health and fitness, or is looking for growth in this area of their life, when their partner is not? Davenport says, “Both people have to be mutually excited about each other’s pursuits or they can find themselves moving in different directions and possibly become resentful.” If you want to keep your relationship strong while your partner is working on their personal goals, you need to become their cheerleader and be willing and able to pick up the slack if needed. You should be an advocate for their growth, even if you do not share the same individual goals. photography by Weston Carls

Denise and Chris Bodman: Married 18 years, Denise and Chris share the same values— including making fitness and health a priority. They love working out together with their family at their gym, Crossfit 737.

Finding love in the (health) club

If you’re a supportive partner or if you have one, there’s no need to worry. But if you and your partner find yourselves drifting apart due to different health and fitness values, it’s quite possible to find that intimacy and support at the gym. Davenport calls it “the transference effect” and says that it’s a very real occurrence when someone goes through a life change and is having regular vulnerable experiences with someone in their life. We all know there is some level of vulnerability when you workout with a coach or in a group setting. This is where the attraction happens. “The coach is lighting the way for people to become the best version of themselves. In addition to the feel-good hormones released during exercise, achieving fitness goals can be really emotional, which can get projected onto the coach,” Davenport says. That good feeling can turn into desire and in some cases, real love, when the feeling is mutual.

How to get, keep, and be a fit partner

If you’re single and looking for a partner, decide first what values are most important to you. If fitness is very important to you, you should seek that out in a partner so that you have commonality on your side. Mutual respect, understanding, and support are very strong foundational pillars for any successful relationship. If you’re in a relationship where one of you is more focused on fitness than the other, make sure you encourage one another and support endeavors that allow your partner to find growth and satisfaction. afm

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AFMâ&#x20AC;&#x2122;S 8TH ANNUAL FITTEST DOGS PHOTOGRAPHY BY

Brian Fitzsimmons

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“We’ve had to train him not to tug on the battle ropes while people are working out.”

Louis 5-year-old Bantam Bulldog Take one look at Louis and you’ll know why we chose him as one of our fittest dogs. Known by many as ‘Coach Louis,’ this Bantam Bulldog (half French bulldog, half Old English bulldog) is pure muscle—and he expects his friends to follow suit. A mainstay at Titan Evolution, Louis lives for the sweat life and loves to motivate others. He’s a bit of a prankster, too, and is especially notorious for sneaking up to steal open yoga mats. (We think he’s just trying to show off his mastery of downward dog.) Beloved around town for his big smile, huge heart, and great attitude, Coach Louis was an easy choice for us.

Doggone Cool Facts! The Bulldog was first recognized by the AKC in 1886, shortly after the AKC itself was founded in 1884. 1

Bulldogs are particularly popular among celebrities and are one of the most popular dog breeds in Los Angeles. Leonardo DiCaprio, Reese Witherspoon, and Hugh Jackman are just a few Hollywood celebrities that own bulldogs. 2

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“Everybody I know says their Wheaten hates to run. But that’s Buster’s favorite thing to do.”

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Buster 6-year-old Soft-Coated Wheaten Terrier

Buster may look fluffy on the outside, but he’s all muscle underneath. With a marathon-runner mom, he typically runs anywhere between four to eight miles each day. That’s just Buster’s warmup; post-run is when he has the most energy to play. His impressive list of accomplishments includes having run a mile under five minutes and a personal 5K PR of 20:26. Despite his extraordinary resume, this Wheaten Terrier especially loves to exercise recreationally. His favorite activities include hiking, exploring the woods, playing keep-away with his fetch toys, and swimming at every chance he can get. Buster also knows how to run alongside a bike, rounding him out to be a potentially competitive triathlete.

Doggone Cool Facts! The Wheaten Terrier was recognized as a breed by the Irish Kennel Club on St. Patrick’s Day in 1937. 1

Terriers like the Wheaten were considered “a poor man’s dog” in ancient Ireland, when only upper class landowners were allowed to own spaniels and hounds. 2

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Finley 5-year-old Vizsla Believe it or not, Finley has found a way to be all work and all play. As a sporting breed, he demands rigorous exercise and adventure on the daily, and his owners don’t hesitate to give it to him. From swims in Lady Bird Lake, to hikes in the greenbelt, to sprinting up rocky hills, Finley truly is the epitome of non-stop. Active is an understatement when describing Finley: He’s actually better behaved running next to a speeding bike than he is while walking on a leash. If there were doggy fitness models, he’d be one—his powerful body’s blend of power and agility gives him a sleek appearance and the ability to sprint up to 40 miles per hour. Finley will gladly slow it down for other dogs, though, and is a popular playmate at Zilker Park and Taurus Doggie Day Care.

Doggone Cool Facts! Second only to the Greyhound, Vizslas are one of the fastest dog breeds. 1

Vizslas are also known as the Hungarian Pointer. Artists depicted Vizslas in etchings as far back as the 10th century. 2

The two World Wars almost caused the Vizsla’s extinction, but the breed was saved by sending some of the dogs to the United States. 3

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“He’s manipulative. He has somehow convinced us to always add a treat to his dog food.”

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Basenjis have many unusual habits, such as cleaning themselves all over like cats do.

Famous for being the “barkless breed,” Basenjis can only produce small yodeling-like noises.

The first Basenjis were brought from the source of the Nile River as presents to Ancient Egyptian pharaohs. They eventually gained a reputation for being a popular African hunting dog. 2

Doggone Cool Facts!

Personal trainers train their clients. But who trains the trainers? Tiberius, of course. An Austin Pets Alive adoptee, he had to spend 10 weeks on bedrest recovering from heartworm. Ever since he was cleared as healthy, he hasn’t stopped moving. Tiberius is one of the fastest dogs you’ll find and will catch just about anything you throw his way. Because his dad’s a trainer, he’s in the gym for every workout to provide moral support and motivation—in fact, he hasn’t missed a day since he was adopted. Tiberius was meant for the gym, and he can prove it: his veterinarian calls him the “Arnold Schwarzenegger of Basenjis.” Case closed.

Tiberius 3-year-old Basenji Mix

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“When we were meeting with him at the shelter, we went out to play fetch with him. My wife threw a fastball and he plucked it right out of the air. I said, ‘Yep, he’s the one.’”

Chance 4-year-old Black Mouth Cur Mix Very seldom is there a unanimous selection during our fittest dog voting, but Chance is an exception to that rule—and for good reason. An Austin Animal Center rescue, he’s made the most of his namesake (the second chance in life he’s received) with Brook, his loving owner. He’s not just a feel-good story, though. This pup’s a stellar athlete. Chance runs seven to nine miles five times a week, and it shows in his race results: he won both the Humane Heroes 5K and the Schlotzsky’s Bun Run Fastest Dog 5K last year! Recipient of the Fastest Dog in Austin award and owner of a 6:30 mile pace, Chance has more than earned the title of Fittest Dog.

Doggone Cool Facts! In the novel version of “Old Yeller,” the courageous, loyal family dog is a Black Mouth Cur. 1

“He gravitates toward women.” 42

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Many Black Mouth Curs have webbed feet.

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“He gets carsick. He doesn’t throw up, but he will sit in the back and drool.”

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Russki 3-year-old Double Doodle Don’t let the shaggy hair fool you: this guy’s all business when it comes to fitness. Getting the best qualities from his Goldendoodle and Labradoodle mix, Russki’s a fan of long hikes, Stronghorn Fitness’ boot camps, and playing with other dogs. Did we mention he’s a workaholic? He’s constantly in training mode for 5Ks, 10Ks, and half marathons, and is a big-time trail runner, too. (He helped his mom win the first trail race she ever ran!) His natural state may actually be in the water, as he is an incredible swimmer. With a work ethic and personality to match, adding Russki to our list was a no-brainer.

Doggone Cool Facts! Poodle mixes are popular in part because they’re hypoallergenic and don’t shed. However, in the case of the Double Doodle, they are less “purebred” and therefore less hypoallergenic and more likely to shed. 1

Unlike shedding breeds, poodle and poodle mixes’ unique fur coat never stops growing, so they require more regular grooming. 2

The Labradoodle almost became the Obamas’ choice of pet in the White House, but the family ultimately decided on the Portuguese Water Dog. 3

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Gunny 4-year-old Belgian Malinois Originally bred to be a working military dog, Gunny was discharged for demonstrating a lack of aggression. He’s the perfect blend of strong, vivacious, and obedient—with an expert nose—so he wasn’t exactly ready for retirement. Gunny now expends his energy in his role as an arson dog, working alongside his dad who makes a living as an arson investigator. In addition to regularly attending classes at Redside CrossFit, Gunny likes to hit Brushy Creek for two hour hikes and go to the nearby high school three times a week for intense sprint sessions. When all that doesn’t suffice, he likes to spend his evenings chasing his ball all over his backyard until his owners’ arms get tired. Let’s face it—Gunny doesn’t have an off switch. We like that in a dog.

“His discharge papers from the military said, ‘Unruly, but zero aggression.’ That’s him 100 percent. He’s crazy high energy all the time, but when you pet him, he just wants to lean into you and be in your lap.” Doggone Cool Facts! A Belgian Malinois named Cairo was an essential part of the SEAL Team 6 plan that took down Osama Bin Laden in 2011. 1

Today, the Belgian Malinois is one of the top breeds chosen by police departments around the country. 2

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Maggie 10-year-old Border Collie Shhh! Don’t let her know, but Maggie’s actually 10, not 5—which is how she acts. The grandmother of this bunch of fit dogs, this Border Collie truly has found the fountain of youth. Between swimming in the ocean, chasing her frisbee, and fetching until she’s exhausted all adults and children, Maggie knows how to keep active and stay young. In addition to her youthful glow, this brainiac knows over 50 commands and is the lead assistant for her owners’ dog training company, Whole Pooch. This skillset is what booked her a gig on an official Verizon commercial. A career dog with beauty and brains? We couldn’t resist!

Doggone Cool Facts! Collies are perhaps among the most filmfamous dogs, after being featured in “Babe” and “Lassie.” 1

Border Collies are hailed as one of the smartest breeds of dogs. 2

The Border Collie’s name comes from originally being bred in the borderlands between Scotland and England. 3

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“She loves to fetch. If you run out of toilet paper in the bathroom, she’ll bring you a new roll.”

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STYLE

Makeup You Can Stick With Just because you’re not beauty savvy doesn’t mean you always have to sport that post-workout flush. by DEVANEY DEVOE

Ever feel overwhelmed walking by the makeup counter in a department store? You’re not alone. With all of the beauty products available today, it’s easy to feel intimidated—especially for those of us who are on-the-go and don’t have time to learn complex, lengthy makeup tutorials. Luckily, there is a solution for wanting to look great in a short amount of time. Start by learning the functionality of each product and looking for makeup with desirable ingredients. This will help you master a makeup application process that is quick and simple. First, clean your face and follow with a moisturizer or hydrating mist. Dry skin prevents a smooth finish, so this first step is essential. Next, apply a foundation that contains sun protection. Using an SPF-infused foundation daily helps to prevent facial brown spots and skin discolorations, slows down the development of wrinkled, premature aging skin, and reduces the appearance of facial red veins and blotchiness. Then, highlight and contour your face. Using a highlighter stick, powder or cream, dab or brush lightly on the side of the undereye area. Put on bronzer, hugging tightly to the cheek area, to create depth and contour the face. This method defines facial angles and brings forward favorable features. Add mascara to your lashes. Taking the wand and starting at the base of your

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photography by Brian Fitzsimmons

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lashes, wiggle up toward the ends. Repeat to even out the application, but avoid using too much—you don’t want them to look clumpy. Finally, apply blush to the apple of your cheek, and then lip color to your lips. In nearly no time at all, you’re ready to go! *OPTIONAL: Finish the look with setting powder to keep makeup secured and in place for the remainder of the day. This is best applied with a powder brush. These non-toxic, high performing products help create a “makeup free” look for those of us who are active and want an easy, safe makeup application process. It takes no longer than minutes and could easily be done in a gym locker room or in the car.

Locally-Based Products Rae Cosmetics Climate Control Mineral Tint An all-in-one oil free foundation, non-chemical SPF 20 sunscreen and antioxidant moisturizer. The heat and humidity resistant formula stays on all day, even when you sweat. Gives an even skin tone while hiding imperfections. W3LL People Bio Brightener Stick A little bit will take years off your face. Adds a shine and youthful glow without making you look sweaty. W3LL People Bio Bronzer Stick Get a natural, sun-kissed glow and defined features with this single product. Make it as light or as dark as you need to depending on your skin tone. W3LL People Universalist Multi-Use Cream One product, two uses (or three, if you’re feeling adventurous). Blends beautifully with fingertips—just dab on your cheeks, lips, and eyelids. Rae Cosmetics Lush Silk Mascara The water-binding properties in silk make it water-resistant, smudge-resistant and fast drying but more gentle than regular waterproof mascara.

CONDENSE ALL OF THIS INTO THIS

modeled by Rachel George

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STYLE

Skin Care Made Simple You hit the gym and eat well to keep your body in good health— but what are you doing to take care of your skin? It’s our body’s largest organ, and yet many of us neglect to give it necessary attention. Refine your routine with these tips from a skin care expert. by SAMANTHA DENCH

True or False? 1. Don’t wash your face after a workout. 2. If you wash in the morning, you do not have to wash at night. 3. If you wash at night, just splash water on your face in the morning. 4. Use any soap product you have within reach. 5. Exfoliate every day.

Fun Facts

Ever wonder why your bathroom gets so dusty? Part of that “dust” is the dead skin cells you’ve shed.

It may feel like coconut oil is moisturizing your skin, but it’s actually clogging your pores. Despite being as thin as a sheet of paper, your skin is quite impenetrable. That’s why it’s important to use quality skin-care products; many over-the-counter products don’t permeate deep into the skin.

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How to Wash Your Face 1. Wash with cleanser in the morning and the evening. A splash of water does not clean well enough. 2. Use clean cloths so that the dirt from the previous use does not return to the face. A microfiber cloth is very gentle on the skin. 3. Be sure to wash your entire face, especially along the hairline. Hair products clog the skin and can result in little white bumps. 4. Rinse thoroughly. Residual cleanser can lead to build-up and develop bumps or blackheads. 5. Skin should never feel tight and squeaky-clean. If it does, it’s a sign that your cleanser is too harsh.

Excerpted from: Skin Deep: Demystifying Skin Care Solutions to Achieve Healthy, Glowing Skin by licensed esthetician, skin care expert, and Austin spa owner Samantha Dench.

If you answered FALSE to all of them, you are correct! Here’s why:

1. It is extremely important to wash your face within 20 minutes of exercising to remove the sweat off the skin. Those who do not wash after a workout tend to have a lot of little bumps or small red pimples on the forehead, which can develop when pores are clogged by a mixture of dirt and oil. When sweat sits on the skin hours after a workout, it can cause various skin conditions to develop, including acne, rosacea and dry skin. For those hectic days when you can’t immediately shower or fully wash, use baby wipes—they are gentler than facial cleansing cloths and are great for removing sweat quickly when you're in a pinch. Do not use them on a regular basis or daily, though. 2 & 3. Like sleep benefits, washing your face before bed is just as important as the required number of hours of sleep. The skin cannot properly repair itself when it is caked with makeup, dirt, oil and sweat. When you forget to wash at night, it accelerates the aging process, damages the skin, and creates clogged pores, which leads to breakouts. 4 & 5. There is a plethora of cleansers on the market. Gel, foamy or creamy cleansers work to treat different skin types—some even have scrubs within the cleanser. Using the wrong cleanser strips the skin of natural oils, dehydrates it, or creates sensitivities. There is no need to use a cleanser that contains scrubs or exfoliants! We shouldn’t be over-exfoliating. Our skin naturally sheds itself every 28 days, and as we age, it can take 45 to 60 or more days. The natural exfoliation process protects the skin by exfoliating only when new cells are ready. Forcing this process requires the skin to work harder to protect itself.

Local Facial Services Mecca Gym & Spa Mecca Mini's, $80 member/$90 non-member Even for people on-the-go, it’s not hard to find time for one of the relaxing Mecca Minis, a quick facial to solve some of your skin’s most common problems in a 30 minute session. Austin Skincare Company Purification Facial, $85 Austin Skincare Co.’s Purification Facial, complete with clarifying clays and extracts, restores balance to your skin when you find yourself plagued by redness and breakouts. Plus, first-time customers receive 10 percent off all products and services. Viva Day Spa Viva Vital Ultimate Facial Package, $170 After a long week, indulge in 90 minutes of pampering at Viva Day Spa with their Viva Vital Ultimate Facial Package’s series of organic treatments, all designed to fit your personal skincare needs. Kalologie 360 Spa Introductory Facial, $49 This 50-minute session is customized based on what your skin needs. Recommended for newbies who want to see what facials are all about.

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What’s the rodeo all about, anyway?

Rodeo Austin A Wild West Tradition With a Hill Country Twang by DAVID LEFFLER

Fashion, fine art, carnival fairgrounds and food trucks: Rodeo Austin has a little bit of everything for everybody. Now in its 79th year, the Central Texas mainstay has long cemented itself as the region’s most versatile and exciting event. Along with its variety of cowboy challenges and ranch hand feats of strength, the rodeo’s production team plans to roll out a brand-new beer garden and welcome a swath of local eateries into its dining selection, in an effort to extend entertainment options beyond the corral—and that’s just the beginning. Their reasoning? To ensure that this 15-day extravaganza is as unique and inclusive as the city hosting it. With another 200,000-plus attendees expected for this year’s proceedings, the nonprofit spectacle hopes to show Austin’s latest batch of rodeo-goers what happens when rawhide, corn dogs, and Hill Country charity collide on March 11-25.

Putting The ‘Fun’ In Fundraising Before we dive into its attractions, it’s important to note what’s driving Rodeo Austin to greater heights year after year. Hint: it isn’t wealthy executives or wider commercial revenue streams—it’s fundraising for a good cause. Over the course of its expansion (from M A R 2 0 1 7 / AU S T I N F I T M AG A Z I N E

a local stock show, to a Top 10 ProRodeo competition, to a year-round project), the rodeo has transitioned to become a full-fledged non-profit that helps send thousands of Texans to college every year. To give you an idea of how successful this endeavor has been, their officials estimate they’ve awarded over $7.5 million and 16,000 scholarships since the program’s inception in 1981—including nearly $2 million last year alone. Fueled by growing crowd sizes and talented performers of all kinds, Rodeo Austin’s riding high and hoping for another record-breaking fundraising effort in 2017. The Main Dish With an innumerable amount of bars, music venues, restaurants, and attractions, Austin is as versatile and entertaining a city as they come. At the end of the day, though, there’s nothing quite like a rodeo. Featuring cowboy classics like bull riding, bareback riding, bullfighting, and barrel racing, Rodeo Austin stays true to the official sport of Texas as it transports you from your comfy city confines to the dusty wild west. You won’t be watching amateurs, either—these true-blue buckaroos are the most talented competitors in the state. Although you’d think traditional acts would have more fanfare, the most popular event is actually mutton bustin’, which entails aspiring young cowboys and cowgirls flying out of chutes aboard sheep. If you think it sounds hysterical, just wait ‘til you see it in person. Music To Our Ears Let’s be honest, it wouldn’t be a true Austin event without a little live music. So if you’re more into bass guitars and drum solos than broncos and barrel racing, breathe easy— you’re in good hands. Playing host to over 100 musical acts from across the musical spectrum, Rodeo Austin’s likely the most underrated festival to hear live tunes at in the city. Featured performers include Kenny Rogers, Fitz & The Tantrums, Kevin Fowler, Patti LaBelle, and Dwight Yoakam, but many more acts are ready to take the stage. Whether you’re a music festival regular or are new to the scene, there’ll be concerts for people of all tastes. Fried Food & Rides Sights and sounds are great, but eats and treats are what truly make an event. That’s where the rodeo’s fairgrounds come into play. Offering carnival favorites like turkey legs, cotton candy, and corn dogs, the ‘Chow Town’ section has all of the greasy, delicious ingredients you need to relive your childhood adventures. To cater to Austin’s foodie scene, there’ll also be a

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plethora of local food truck favorites and a beer garden—an addition Rodeo Austin officials are especially excited about. The fairgrounds are home to more than just good grub, though. Other features include over 60 carnival rides, vendors selling crafts and clothing, a petting zoo, pig races, and outrageous shows like Team Ghost Rider, which brings the jungle to the rodeo with monkeys riding sheep dogs. Need we say more?

Rodeo Austin plays host to over 100 musical acts from across the musical spectrum.

Stock Brokers There’s far more to a Texas stock show than what you’ll find on Wall Street. Home to 15 different horse and livestock shows, exhibitors from across the country flock to Rodeo Austin to show off their prized animals. From longhorns to stallions, every walk of ranch animal life will be on display as proud owners chase their dreams of winning the title of Grand Champion. The event includes the 8th largest junior stock show in North America and a few special horse shows, including the Golden Stirrup. Reserved for riders with special needs, this show displays how riding can help strengthen muscles, improve balance and concentration, and build self-confidence. Regardless of your stock show expertise, be sure to swing by the show barn for an impressive, educational experience. But Wait, There’s More! Surprisingly, some of the most unique segments of Rodeo Austin don’t happen during its 15-day procession. Instead, many of them take place throughout the year. Their March kickoff party (a free cowboy breakfast at the Long Center on March 3), BBQ Austin (a two-day cook-off at the Travis County Expo Center on March 3–4), and their Bullet Proof closeout party highlight some of their most popular events of the year. Don’t worry if you’re not around Austin in March, either —Rodeo Austin is also presenting their scholarship awards ceremony at the Bob Bullock Museum in August, and hosting a clay shooting tournament in October. Rodeo work truly never stops! afm

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SPECIAL PROMOTION

Your Pet’s Oral Health

By Dr. Tiffany Menke, DAVDC & Alex Whitney

ost of us brush our teeth at least twice a day, starting when we first begin to see our teeth come in as small children. Not only does this daily ritual reduce bad breath, but it also protects our teeth and gums from tartar, plaque, and bacteria. Even with this diligent care, many people still get cavities, need root canals, or lose teeth as they age. It's hard to imagine how much build-up would be present if we didn't brush our teeth regularly! If you ever want to find out what it would look like, however, the answer is not far away—just take a peek inside your dog or cat's mouth! Although dental health for our pets has come a long way in the last 20 years, many pet owners don't realize that their pet's teeth and gums are at risk for the same types of dental problems that we suffer from as humans. Believe it or not, pets can have periodontal disease and fracture teeth. They can get tooth root abscesses, need oral surgery, and sometimes even require orthodontics! Many general practices now offer a wide variety of dental therapy and treatments, but for some of the more specialized services, a consultation with a veterinary dentist may be warranted. Dental health is considered by many to be the foundation for maintaining good overall health for our pets. Plaque (which contains bacteria) builds up on the teeth and under the gums, then solidifies into tartar and becomes tightly adhered to the tooth. The inflammation, tissue, and bone destruction this causes is called periodontal disease. The continued presence of bacteria within the plaque and tartar allows it to continuously shower the rest of the body, enabling bacteria to affect any organ

or system in the body. It also directly affects the gum and bone tissue surrounding the affected tooth (or teeth). The body's immune system arrives to try and fight off the bacteria, but since the immune system is unable to remove the build up of plaque, it actually begins to break down the patient's own gum, tooth, and bone tissue. This can lead to tooth and bone loss, infection, inflammation, and recession of the gums, bleeding, and pain. It is easy to tell when this type of tartar and plaque begins to build up on your pet's teeth. Most pet owner's first indication is a bad odor coming from their pet's mouth, which is caused by bacteria. A brief look at your pet's teeth will reveal a brownish or yellow film over the teeth, beginning at the gum line. Inflammation of the gum line (gingivitis) is the beginning of periodontal disease. As the patient's disease

progresses, more obvious symptoms become apparent, such as bleeding from the gums, discomfort when eating, or unwillingness to eat. Just like in people, the best way to keep your pet from experiencing these problems is prevention. There are a wide variety of animal dental products available, including toothpaste specifically designed for your pet (human toothpaste should not be used on pets), and many different styles of toothbrushes. Your family veterinarian is a great resource for preventative care and maintenance of your pet's dental needs. For instances where a more specialized dental procedure is required, however, a referral and consultation with a veterinary dentist is likely warranted. Speak with your family veterinarian about your pet's dental status, and give your pet a solid foundation of health for the future!

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WELLNESS

Hope in Hormones Feeling tired? Foggy? Not like yourself? Your hormones could be the reason. by GRETCHEN GOSWITZ Hormones often bear the brunt of our complaints. We blamed them for acne and awkwardness during puberty, as well as the mood swings during pregnancy. We peg them as the villain behind PMS in women and aggressive behavior in muscled men. Although the role of hormones is often misunderstood, there’s no doubt that they are largely part of why you act, look, feel, and perform the way you do. There is an extensive list of hormones that contribute to making your body a well-oiled machine, but for the sake of brevity, we’ll focus on only four of them—testosterone, estrogen, progesterone, and DHEA (short for dehydroepiandrosterone). And because hormones get such a bad rap, we consulted Dr. Georgeanne Freeman, a local osteopathic physician, to debunk any myths and sort out the facts.

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Think of these particular hormones like a baseball team with four players. Each player is important, and each play in the game affects the other team members. Your thyroid is the coach—it’s directing the whole game. So, why do we care about managing our hormones, anyway? If you’ve ever complained about slowing down with age—whether that comes in the form of chronic fatigue, depression, decrease in mental clarity, low sex drive, or trouble managing weight—your hormones are may be the reason for it. In your mid-thirties, regardless of gender, most people’s hormones start to decrease, which can cause those “classic” signs of aging.

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Estrogen

Similar to testosterone, men and women have estrogen, but women have more of it. The decline of estrogen with age often comes in the form of menopause. It is also possible for women to have too much. A symptom of estrogen dominance often presents itself in an inability to shed weight. In both cases, seeing a doctor about regulating your hormones can lead to a dramatic improvement in your quality of life.

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Progesterone

An imbalance of this hormone can be tricky to pin down, but progesterone deficiency is alive and well. It can result in problems that aren’t quite obvious or plainly explained. Experiencing difficulty with weight gain or loss, fatigue, depression, decreased mental clarity, insomnia, skin and hair changes are all signs of potential progesterone issues.

DHEA

Testosterone

Men and women have testosterone, but men carry more of it. Having too much testosterone is not limited to bodybuilders exhibiting signs of ‘roid rage. In fact, tumors can also cause too much testosterone to be produced. On the other end of the spectrum, low testosterone can be a problem—and it’s not just something pharmaceutical companies made up to generate sales. It’s actually not uncommon in men and women. Giving this hormone replacement to women doesn’t make them beefy or burly; it can help them return to feeling like they’re in their prime.

This naturally occurring steroid can really throw you off your game if it’s not in a normal range. When getting out of bed feels like the most daunting task, it’s easy to self-diagnose depression, or chalk it up to simply being overworked. What many people don’t consider is that the solution to this slump can be in treating low levels of DHEA. Taking a medically-prescribed dose helps supports adrenal functions and gets you back to feeling energized and focused. In athletes or active people, a significant hormonal change can become evident through exercise. If you’re training harder, but getting slower, or experiencing a general plateau in performance, it may be time to consult a physician. Regardless of how a hormonal dropoff reveals itself, a doctor can prescribe a bioidentical replacement that may have you feeling young again. This simple boost can have you feeling like you’re in your prime beyond your mid-thirties. afm

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participation in sports and other activities, fostering an essential tool for conquering the stock market: self-esteem. No need to worry if you can't reach the top shelf, though—the other element involved in Wall Street success is weight. So, there is yet another reason to drop those few extra pounds you’ve been carrying— your bank account will thank you. Source: http://bit.ly/2jwayVa

If Dory from “Finding Nemo” is your spirit animal, scientists have news for you—your eating habits might be to blame. Studies from universities and research centers across the globe say a diet rich in fat and sugar can corrode your memory. As a result, this can lead to a harmful cycle of overeating and even premature aging of the brain, according to one study conducted by the Cambridge Centre for Ageing and Neuroscience. Considering how overeating affects many parts of your body, many experts say it's no surprise it takes toll on the brain, too. A couple easy tips to keep in mind if you’ve got an important meeting or anniversary coming up: eat healthier foods, and turn off the TV during meals to make each one more memorable. That way, your brain won’t think it’s hungry as soon, and you might be less likely to forget where in the world you put your keys this time. Source: http://n.pr/2kkb4u4

Unanswered questions still shroud the benefits of fish oil in mystery, but researchers have discovered another potential benefit of the supplement: reducing the risk of asthma. A new Danish study published in the New England Journal of Medicine followed 700 women from their third trimester of pregnancy until their children were five years old. They saw about a 30 percent decrease in cases of asthma or wheezing in the kids whose mothers took fish oil while pregnant. The scientists credit the lipids found in fish oil, saying they combat the airway inflammation that causes asthma. Don’t get too excited, though—this is far from a miracle cure! The head of the study recommends women get a blood test to gauge the levels of the lipids in their body before deciding if fish oil is right for them. The lower the levels, the more benefit they will see by taking the supplements. Source: http://n.pr/2jnCgZk

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Dory photo courtesy of PIXAR

Being tall and lean may not just be an advantage on the sports field and the dating scene: it might also increase your chances of entering the stock market. Researchers from Cornell University and Miami University analyzed the financial decisions of Americans and Europeans and found that taller and thinner individuals are more likely to take investment risks and expand their financial portfolios. The study explains that being taller growing up leads to more

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WELLNESS

Lone Star Guide Dog Raisers

Twix, puppy in training

Dogs, At Your Service

Morgan Watkins and Grandin

Meet the dogs that have mastered skills beyond frisbee-catching. by CAROLINE MURRAY Two Austin organizations, Divine Canines and Lone Star Guide Dog Raisers, are committed to bringing therapy and service dogs to people in need. Each aids different Austin-area communities, though. Divine Canines focuses on sending therapy dogs to visit hundreds of children and adults on a regular basis. Although they began their mission in 2004 with only five dog and handler pairs, they now have 80 active teams who travel great distances to visit people with dementia, autism, Post-Traumatic Stress Disorder (PTSD), and other kinds of mental and physical disabilities. Time with the dogs not only improves the visitees’ mood, but also builds trust between the dog, visitee, and handler. On the other hand, Lone Star Guide Dog Raisers specifically serves the local blind community. Like Divine Canines, trust is the crucial ingredient in their process, albeit for a different purpose. Because their guide dogs become fully integrated partners in their owners' lives, they need to be consistent and on the same page at all times.

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Amazingly, the organization is able to offer their services free of charge, thanks to the generous work of their volunteers and donors. Different kinds of service pups have their own unique ways of improving people’s lives, but neither is more important than the other. It takes a unique type of personality to become a service dog—especially when it comes to their intuition and disposition. But, regardless of the specific role they perform, there’s no doubt these dogs are extraordinary, hard-working canines. The Lone Star Guide Dog Raisers like to say that, just like a child, it takes a village to raise a guide dog. It’s a demanding journey for these pups, but introducing a guide dog into someone’s routine can be life-changing—and is well worth the effort. Just ask Morgan Watkins, a guide dog user and a board member of Guide Dogs for the Blind. Guide dogs, like Watkins’ dog Grandin, empower their blind and visually impaired owners and accompany them everywhere. Whether Watkins is crossing a busy street, traveling around the naspecial thanks to STAG - Provisions for Men

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tion, or practicing his violin on a sunny day, Grandin is by his side. The connection this fosters takes the phrase ‘man’s best friend’ to a whole new level. Grandin is trained to handle a number of difficult tasks, including: navigating traffic, looking out for unexpected obstacles, and maintaining focus in the face of distractions. Obeying Watkins’ commands is important, but Grandin is also flexible and keeps the team’s safety as the top priority. If a potentially dangerous situation arises, Grandin can determine the best course of action and disobey a command if necessary. All this responsibility doesn’t mean goofing around is offlimits to guide dogs, though—treats, tricks, photography by Weston Carls

and belly rubs are still welcome rewards for a hard day’s work. Heidi Armstrong and Bella are old pros at Divine Canines. With over 11 years of volunteering under their belts (or rather, collars), they’ve become one of the most honored therapy dog teams in the nation and have logged over 600 visits together while helping people with all kinds of struggles. Bella’s superpower is her intuition. She can sense the mood of the person she’s interacting with and dial up her energy and humor or remain calm, depending on their need. One of their most memorable visits was to Fort Hood, where they regularly met with soldiers sufferM A R 2 0 1 7 / AU S T I N F I T M AG A Z I N E

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Karaline Hawley and Zooey

ing from PTSD. There was one particular veteran who had previously been known for his hesitant approach to therapy and didn't like dogs much. But after spending some time with Divine Canines’ dream team, this soldier ended up playing catch with Bella and talking to Armstrong about his interests. Armstrong believes veterans burdened by PTSD often feel isolated and need a way to connect with people. Thanks to dogs like Bella, this soldier and many others have forged relationships they wouldn't have otherwise been able to. Having a basset hound snuggle on your lap and look up at you will melt anyone's heart. Divine Canine Zooey is no exception. As a therapy dog for many different people—including hospital patients, children with dyslexia, and people suffering from depression—it's her responsibility to share her upbeat mood with everyone. While a visit from Zooey isn’t a magical cure, her presence often relaxes people and allows them to find inner peace. Her ability to sense people’s emotions is astounding and instantly puts them at ease. Whether it's drawing a smile from someone in need or helping an elementary school student sound out a new word

AU S T I N F I T M AG A Z I N E / M A R 2 0 1 7

while reading, her companionship always has a major impact on the people she visits. And as if Zooey wasn’t already cute enough, her handler Karaline Hawley also likes to dress her up in fun outfits sometimes. She says no matter how tough their situation is, people can’t help but laugh when they see Zooey waddling around in a bright pink costume. afm photography by Weston Carls

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Veterinary

Let’s be honest: there’s more to taking care of your pup than the occasional belly scratch. To help us break down the ABC’s of giving our furry friends healthy, happy lives, we turned to Dr. Samantha Taylor. Although Dr. Taylor’s known around Sunbury Veterinary Clinic as an avid marathon runner—including a Boston marathon finish, a testament to her training alongside running partner, Poppy (pictured below)— she places her clients’ pet fitness above all else.

What is the most common breed of dog you see at your practice? Why do you think that is? Our clinic predominantly caters to English and French bulldogs because the owner of our practice owns these breeds. This, paired with the fact that these dogs—especially Frenchies—are rapidly increasing in popularity, has enabled us to become very well-versed with treating their breed-specific health issues. We also see a lot of mixed breed dogs and mutts because Austin has really focused on adoption through no-kill shelters and rescue organizations.

Although this is the Fittest Dogs Issue, we know many of our readers are catpeople. This one’s for you: I have a large, lazy house cat. How do I motivate him to be more active? That is a hard one! For one, their food needs to be carefully measured. Switching them from dry kibble over to exclusively canned food will prevent overeating and encourage weight loss. Owners can also try to get their cats to exercise by incorporating movement into retrieving food—for example, placing the food bowl at the top of the stairs. Otherwise, you should spend time every day trying to get your cat to chase a ribbon, laser pointer, or another toy.

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Let’s say I’m a first-time dog owner. What are a few early health indicators to look out for if I’ve adopted a pup from a rescue shelter? Shelters usually require a veterinarian to examine a dog within a few weeks of being adopted to check for parasites, update vaccinations, and evaluate its overall health. Before the first vet visit, new owners should watch out for coughing and sneezing, which are signs of upper respiratory infections that are commonly spread in shelters. They should also make sure the dog has a good appetite, is taking normal poops, and isn’t bothered by any itchiness or hairless spots. Austin is a major running city. How concerned should owners be about running with their pups during the summer, when the streets and sidewalks are extremely

hot and can potentially damage their dogs’ pads? I’m a long distance runner who has a dog for a running partner, and it makes me so concerned when I see people running with their dogs in the heat of the day! Their tender pads can burn within a minute of walking or running on the hot asphalt, and heat stroke is a real issue. It's better to exercise early in the morning or later in the evening. I never take my dog running if it's above 85 degrees outside and the midday sun is shining—and she’s accustomed to 13-plus mile runs on leash. Some of the most popular dogs in Austin—Australian Shepherds, Labs, Collies—are also some of the most active. Do you have any exercise guidelines that owners can follow to ensure their dog is as active as it should be? A long daily walk is a good starting place, but some breeds require more. One thing to always consider when selecting a dog breed is what it was originally bred for. Dogs bred for working (like those referenced above) need to be exercised daily, which is one of the reasons they can develop behavioral issues or become destructive—they get bored and need to be worn out! They may require an extensive off-leash session of hiking, running, fetching, or playing with other dogs, rather than your typical 20-minute daily walk. On the flip side, how can owners of less active dogs—Bulldogs, Pugs, Great Danes, for example—get their dogs the exercise they need without pushing them too hard? Many breeds—especially brachycephalic (flat-faced) ones—have been designed and bred for less active lifestyles. It doesn't mean they don't enjoy crazy play and walks, but rather they simply cannot handle the length and intensity of exercise that a longer snouted dog can. They are more likely to suffer heat strokes and should not be left outside on a hot day for an extended amount of time. As a result, they need shorter walks at cooler temperatures. This requires a great deal of care from their owners—if your dog stops and sits down when you’re out on a walk, then you’ve gone too far. afm

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FITNESS

FML WORKOUT

Jump into Spring Celebrate the new season by adding some spring to your step with this challenging plyometric workout. by LARA RINIER, NASM-CPT

Burpee Pull-Ups Set-up: Stand under a pull up bar with legs shoulder width apart.

Action: 1. Perform a full burpee, then immediately jump up to grasp tightly onto the pull-up bar. Perform a pull-up where chin is just over the bar. 2. After one pull-up, drop down with arms extended. Once feet hit the floor, perform another burpee; repeat. When performing the burpee, allow your hands to absorb the shock. 3. Press back up to standing, moving chest and hips simultaneously in order to avoid low back pain. Max reps in 60 seconds.

Plyo Single Leg Hip Thrust

Set-up: Lie on upper back, resting on a bench with feet flat on the floor. Position arms directly out to side on bench or rest on rib cage. Walk legs out into a 90-degree angle, ankles under knees, hips fully extended. Keep neck in a neutral position. Action: 1. Lift one leg while keeping a knee bend, dip hips, and explosively lift hips up while contracting the glute; keep core tight and hips fully extended. Allow for as much air time as possible. 2. Land quietly with control and minimal ground-contact time; repeat. Alternate legs after reps are completed.

ORE OR M S AT F K O LO OUT ITNESS/ /F WORK M .COM E F IN A AZ

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8â&#x20AC;&#x201C;10 explosive reps per side.

Note: These exercises are not meant to be done back-to-back, but are simply suggestions for those wanting to add plyo into their strength routine.

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photography by Brian Fitzsimmons

Full Fighter Get-Ups

Set-up: Assume a forearm plank position: elbows under shoulders, arms parallel to the body, and shoulderwidth distance. Ground the toes into the floor, keep the core engaged, and contract the glutes. Action: 1. Drop hips, pop up to hands then knuckles, then back to hands. 2. Step arms back down one at a time into beginning forearm position.

Plyo Bear Crawl to Push-Up

Set-up: Assume quadruped position with knees directly under hips and hands under shoulders. Lift knees up off of the floor. Keep core engaged (naval pressed into spine, flat back). This is the bear crawl position. Action: 1. Begin the eccentric motion in arms by loading your arms, back and chest; then, hop hands out into a push-up position. 2. Perform one push-up and then hop back into the bear crawl position. Knees will remain off the ground. Repeat 8–10 times or include in a 60-second timed interval training.

Single Leg Squat Jumps

Set-up: Stand on right leg and descend into squat position. Keep right knee in line with toes. Engage core, with both arms at sides.

Max reps to failure or 20–30 seconds of work. Repeat.

Action: 1. Ascend into a jump, rolling off toes and landing on ball of foot. 2. Land quietly with control, reaching fingertips towards the ground in a squat position. Keep chest up and straight spine. 3. Repeat. These will be quick and explosive jumps. Switch legs after reps are completed. 30 seconds each leg or 5–10 reps each leg.

performed by Lara Rinier, Fitness Coach at Pure Austin Fitness

M A R 2 0 1 7 / AU S T I N F I T M AG A Z I N E

FITNESS

Jump into Spring

Rolling Squat Burpee

Set-up: Sitting on the floor—with your knees tucked into chest— begin to roll onto your upper back. Action: 1. Explosively roll onto your upper back, with knees tucked, feet close to buttocks. Build momentum to pop up on feet into a low squat. 2. From there, bring hands down to push-up position, kick legs back, and perform a push-up. 3. Jump back up onto feet and then back into the roll up. Keep this continuous momentum up for 30–60 seconds.

Wall Mountain Climbers

Set up: Stand arm's length distance facing away from the wall. Feet are shoulder width apart. Place hands on floor with shoulders stacked over wrists. Bring feet to the wall; walk legs up to full extension. Arms are extended, head in line with spine, and core is engaged.

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Action: 1. Bring one knee to opposite elbow, return to starting position, and repeat on other side. This is a quick movement, alternating legs for 30–60 seconds or 16 total reps. For more intensity, move arms closer to wall.

photography by Brian Fitzsimmons performed by Lara Rinier, Fitness Coach at Pure Austin Fitness

2017

AFM FITTEST JUNE 10, 2017 CAMP MABRY AGILITY SHUTTLE VERTICAL JUMP MYSTERY TESTS MEDBALL TOSS INTERVAL RUN 40-YARD DASH 1-MILE RUN WALL BALL PULL-UPS

Early Bird Registration ENDS March 15 â&#x20AC;¢ afmfittest.com

FITNESS

The Top 5 Ways to Recover from Your Workouts Faster by Christy Siebert

You wake up feeling strong, supple, and motivated to build the body you want or to dominate training for your next race or competition. You rack up your cardio minutes, hammer through your resistance training, and you feel invincible…until you get up the next day. You’re probably feeling Delayed Onset Muscle Soreness (DOMS), which is the muscle tenderness, stiffness, and pain that occurs several hours—or even days—after strenuous exercise. In addition to the dreaded DOMS (an important but painful aspect of overall health, shape, and performance), we may feel some other not-sonice side effects; hence, the need for swift recovery. Here are the top five ways to recover from your workouts faster, so you can get back to feeling like your best, fittest self.

Branched Chain Amino Acids (BCAAs)

Amino acids are the building blocks of protein and the end product of protein digestion. Branched Chain Amino Acids, or BCAAs are a combination of three of those protein (and muscle!) builders: valine, leucine and iso-leucine. According to Starkie Sowers, a faculty researcher at the Huntington College of Health Sciences,

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BCAAs may be taken before, during, and after workouts. A quick source to your bloodstream is in powder or pill form, but BCAAs are also found in household foods like: whey and milk proteins, animal protein, eggs, almonds, cashews, pumpkins seeds, chickpeas, lentils, and corn. Like BCAAs, glutamine may be taken in powder or pill form. Foodies will enjoy the following exceptional options, including: plant and animal proteins such as beef, pork, poultry, milk, yogurt, ricotta cheese, cottage cheese, raw spinach, raw parsley, and cabbage.

supplementation with BCAAs is used for exercise recovery and the reduction of protein loss in the muscles. She states it is estimated that between three and 18 percent of all exercise energy is used by BCAAs—sometimes even more, depending on the duration and intensity of the workout. Considering how much our workout energy relies on BCAAs, it is important to replenish our stores.

Glutamine

Glutamine is the most abundant amino acid in the body. During times of stress like when you’re ill, injured, or heavily exercising, your glutamine levels become depleted in response to rising cortisol levels, according to literature from the University of Maryland Medical Center. Cortisol is a hormone that causes your muscle tissue to break down, which is the last thing you need when prepping for your next tournament or gym session. Luckily, con-

suming glutamine after exercising has been found to boost your immune system—helping you to fight off infections, reduce muscular fatigue, and get back in the gym or out on the trails faster. Even better, the immune recovery benefits of glutamine span outside workout recovery. According to recent studies, glutamine has been also used successfully to assist with recovery in patients who have HIV/ AIDS, severe burns, cancer, irritable bowel syndrome, and other diseases. Glutamine may be taken anytime, but is typically ingested post-workout.

illustrations by freepik.com

Foam Rolling

Foam rolling is a myofascial technique in which you place yourself on a cylindrical, foamed surface to exert pressure on your body’s soft tissue. Sweeping the foam roll back and forth beneath your body while applying pressure stretches and relieves tension in the muscle tissues and fascia. It is essentially a self-message. Per a study published in the Journal of Athletic Training, foam rolling is found to be “relatively affordable, easy to perform, time efficient and enhances muscle recovery.” More specifically, the study claims that DOMS was drastically reduced after a 20-minute bout of foam rolling and continuing the myofascial release every 24 hours thereafter. Foam rolling sessions not only reduce muscle soreness—they actually improve overall athletic ability. If you want to see better results from your workouts and more pain-free morn-

ings, add foam rolling to your daily regimen.

Get Your Zs

Lack of sleep is detrimental to our bodily recovery. In fact, studies by the Gatorade Sports Science Institute show that your cognitive performance, mood, appetite regulation, metabolism, and immune function all suffer from poor sleep habits. Skimping on sleep also stunts your muscle recovery. If you’re struggling to get more than six hours of shut-eye a night, all is not lost: research shows that taking naps is beneficial as well. Find ways to hit the sheets an hour or two earlier each night or sprinkle in an afternoon nap when you can—your muscles and mind will thank you.

cells in the body by way of conscious deep breathing and sustained stretching and contraction of different muscle groups.” Yoga also strengthens deep connective tissues, preventing or minimizing injury and pain. You might even notice you have more endurance since yoga makes your cardiovascular and respiratory systems work more efficiently. In addition, yoga improves your circulatory system by massaging internal organs and glands with your breath and postures. And if that weren't enough, it also improves your sleep! Try any of these tips after your next workout session and get ready for less hours of “ouch” and more time achieving your health and fitness goals. afm

Yoga

Yoga in its physical form is a series of physical postures, deep breathing, and meditation techniques that has enormous benefits to improve athletic recovery. From the International Journal of Physical Education, Health and Sports: “Although most poses are non-aerobic in nature, the physical postures send oxygen to the M A R 2 0 1 7 / AU S T I N F I T M AG A Z I N E

FITNESS

Clear Results, Full Data, Can’t Lose How one gym is using science to redefine sports. by LACI MOSIER

Everyone knows football is king in Texas. Legends are born on these football fields and the dreams of players are as vast as the sky above them. So it’s no wonder that, when local high school team, Lake Travis Cavaliers took the 2016 State Championship title, that people paid notice and wanted to know what set these players apart. Were they simply eating their Wheaties? Or was there something more extraordinary happening on those practice fields? One answer is their work with Austin based gym, Xceleration Sports Performance Labs. With athletes and coaches increasingly competing at cutthroat levels, the search is on to move the meter in any capacity. By redefining the way athletes train and measure performance, Xceleration Labs is doing just that—moving the meter. When you think of a gym, what probably comes to mind is the clanking of heavy weights and the permeating smell of salty sweat stuck in the air. Complex equations, algorithms, angles, and data analysis don’t quite fit into the picture. But that is exactly what you will find at Xceleration Labs. With the URL “WhyBeSlow.com”, it leaves little to the imagination what the masterminds behind this gym are after—high speed and big results. It’s the information age, and at a time when we can receive real-time data on just about everything, it makes sense that athletics would do the same. Located here in Austin, this state-of-the-art facility is using

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technology, biomechanics, and robotics to change how athletes train and perform. And, based on their track record, it’s pretty evident that the madness in their methods works—and quite well. Behind their scientific approach are several precision-focused technology systems that pinpoint an athlete’s deficits, and identify where to make changes and improvements. Sometimes that change may be as small as modifying form by a few degrees, or as large as overhauling a complete workout regimen—but no matter the goal, the results are staggering. Founder and director of Xceleration Labs, Matt Neel, is a renowned sports medicine therapist and trainer. He’s long been dedicated to revolutionizing the approach of training techniques, “applying biomechanics to achieve mind blowing results.” Matt has been successful in training athletes across a variety of sports, including football, basketball, sprinting, MMA, cycling, and more. Each year, athletes from around the world travel to seek his help in gaining an edge. One of the most notable technologies Xceleration Labs employs is called 1080 Motion, a groundbreaking system that uses physics and advanced robotics system to manipulate sports physiology, biomechanics, and motor control. Peter Holmertz, 1080 Motion expert, and Matt Neel talk shop on their unique approach to optimizing human performance.

photography by Weston Carls

have constant assessment to produce the most favorable outcome for the individual. How would you guys say data drives your personalized programming? Peter: Elite athletes must be explosive, fast and resilient to injury. Making elite level athletes improve those qualities is largely about identifying and systematically removing limiting factors. The desired outcome depends on the athletes training age, genetics and the position they play in their sport. The human body is complex. To be able to detect and evaluate limiting factors with objective data allows you to provide objective and motivating feedback to the athlete.

Trainer Rickey Jackson, with athlete Tyler Mahkne

How did you both land in Austin and working with this type of technology? Matt: I first started working in sports medicine and training in Southern California, traveling on the USATF (USA Track and Field) circuit. We spent a decade learning about and developing performance programs with a heavy emphasis on the limitations of speed in humans. I came to Austin about 10 years ago with the intentions of doing the same thing and saw the demand explode, which ultimately pushed me to open Xceleration Sports. Peter: I met the founders of 1080 Motion through a Swedish University technology incubator four years ago and I immediately understood that this technology would change the world of how we train and rehabilitate athletes and patients. Two years later we started the U.S. entity in Austin and began working with our first customers. Matt Neel at Xceleration Labs was one of them.

Matt, why did you start Xceleration? Were you looking for something that was not being fulfilled at other facilities? Yes, absolutely. If youâ&#x20AC;&#x2122;re familiar with football programs (and other sports) in high school or college, you know that they strength train and condition profusely. Most facilities in our industry end up repeating the same workouts that are already over-trained within their programs. We are looking for the sweet spot in skill development, which so happens to be the biomechanics of speed. Precision and purpose are a must for us. Is Xceleration Sports Labs geared more toward performance optimization? Or would your methods also suit someone trying to rehab an injury or correct form flaws, etc? Whereas most people think of us for speed training, we actually do a lot more than that. Thereâ&#x20AC;&#x2122;s never really a point where rehab/ prehab begins and ends when it comes to building performance. We are constantly adapting to feedback and data in order to

Matt: We start all training programs with a combine test: the same test you see in the NFL, with the difference being that we use the 1080 Sprint to collect data. The data we start with gives us a window into that athlete, giving us overall peak power numbers that we have found directly correlate to the level of raw athleticism. We also are able to determine mechanical flaws through the graphs, allowing us to determine direction of training and progress. The other difference from an NFL combine is that we video and record every test to determine mechanical flaws to improve results. The data collection is what allows us to determine success. You both work with a number of athletes across multiple positions and sports. How does the technology translate from one to the next? Matt: The technology transfers over to all our sports. Speed is the common denominator. Peter: The 1080 Motion technology is used across various sports where explosiveness and speed are the Holy Grail to performance. The systems are used in elite level training all over the world,

including National Olympic training centers, universities, and private training facilities. Sports include any team sport as well as more individual sports like track and field, tennis, golf and swimming. The core value is the precision with how much resistance you apply to the athlete and the high resolution measurements it captures. High precision enables better coaching decisions and therefore better individualization of training. Matt, what is the process like for working with Xceleration Sports? Does the athlete come to you with a particular goal in mind and you help them accomplish it? Or do you... Athletes typically come to us with some goal in mind. However, our experience and expertise puts us in a position to guide them often to new goals. So we help them not only achieve their original goal, but help create them as well. Peter, how did 1080 Motion end up working with Xceleration Sports Lab? When we started 1080 Motion for North America, the 1080 Sprint system was only in the prototype stage. We had an agreement with the University of Kentucky football program to help us test it out in real action, but I was also curious to work with someone local here in Austin. By coincidence I stopped by Xceleration and met with Matt Neel. It took him about three seconds to realize the potential of the technology, and the rest is history. We are very fortunate to collaborate with this awesome team. Matt, your website says your facility can make any athlete faster. How do you go about this? Yes, we can. Over the years we have developed a method that we have proven over and over that it works. I have a great team with some of the most highly skilled people in the country. We love what we do and the results speak for themselves. afm M A R 2 0 1 7 / AU S T I N F I T M AG A Z I N E

Events FEATURED AUSTIN URBAN MUSIC FESTIVAL

members. Teams of two will be placed into one of three divisions: Male/Male, Female/Female or Male/ Female, so you can compete alongside anyone you’d like to. Designed for elite and amateur athletes alike, the Horrible Hundred welcomes all participants to a day full of competition and fun—including a post-event recovery meetup at Parlor & Yard, which will be donating a portion of all drink purchases to The Flatwater Foundation!

FOOD AND DRINKS MARCH 3-4

SPORTS AND OUTDOORS MARCH 5

Zilker Park Kite Festival

www.mylofitness.com

GROUP FITNESS CLASSES MONTHLY PASSES DAY PASSES

Zilker Park Spring in Austin can only mean one thing: it’s kite time. The nation’s oldest kite festival and one of Austin’s most storied and popular events, the Zilker Park Kite Festival has been held on the first Sunday of March to kick off the city’s hundreds of springtime events. Although the festival originally started as a kite tournament in 1929 to encourage creativity in children, it has now ballooned into an annual event that plays host to hundreds of kites and countless more people and pets. Whether you’re a kite pro or would rather just watch—most folks simply come out to see the one-of-a-kind sight—everyone is welcome. MARCH 11

Whole Lotta Yoga

Whole Foods Market Downtown Join Austin Fit Magazine, Onnit, and six of our local yoga studio friends on the plaza of Whole Foods Market downtown for the fourth annual Whole Lotta

Yoga, a one day yoga experience benefiting The Whole Planet Foundation. Whole Lotta Yoga offers six different, 30-minute classes, PLUS live music & dance with world musician Poranguí, meditation, advanced asana, and inspirational workshops. The Yogaville expo will showcase local brands, including studios, apparel, food, drinks, and unique yoga-inspired products. Drop in for one class or all, but make sure you catch the finale concert and dance party with Poranguí at 2:30 p.m. A ll proceeds will benefit The Whole Planet Foundation, a Whole Foods Market nonprofit dedicated to alleviating poverty worldwide through entrepreneurship. MARCH 25

The Horrible Hundred

Austin High School The Horrible Hundred is back and better than ever. Voted the third-best fitness competition in the city by Austin Fit Magazine after its first year, this event tests strength, endurance, speed, and power through a myriad of challenges over a 100-yard course. Challenges include sprinting, and will entail 100 reps or seconds of a specific exercise split between team

AU S T I N F I T M AG A Z I N E / M A R 2 0 1 7

BBQ Austin

Travis County Expo Center Nothing says Austin like a little barbecue. A great teambuilding event for companies and groups who wish to participate, BBQ Austin is a twoday competition that tests the mettle and craftsmanship of hundreds of different barbecue dishes. Hosted by Rodeo Austin, this cook-off attracts competitors of all types from across the Lone Star State as they fight for the titles of “State of Texas BBQ Grand Champion” and “BBQ Austin Grand Champion.” The best part: all teams, while competing in several contests, will provide free samples to the public. Many teams even set up event spaces to welcome people to join in and get involved! Whether you’re a barbecue connoisseur or new to the scene, there’ll be something for everyone. MARCH 17

2nd annual Saint Patrick’s Day Celebration

Jack & Ginger’s Irish Pub Get your green on, y’all: it’s St. Patty’s Day! Blocking off part of Rock Rose, Jack and Ginger’s are celebrating the Irish holiday from 10:00 a.m. to 2:00 a.m. with offerings of their 82 beers on tap, includ-

photo by Tammy Perez

MAR. 2017

Submit your event online at austinfitmagazine.com

ing green beer! The event will also feature Irish and American comfort foods such as the Jumbo Local Pretzel with beer cheese and honey mustard and Jack & Ginger’s take on a traditional Shepherd’s Pie. To go along with the drinks and food, there will be live music outdoors, an Irish jig-off, bagpipes, and much more.

ARTS MARCH 11

Art Free-For-All

Laguna Gloria Music, food, art, and a lakeside view—any questions? Get to know all The Contemporary Austin has to offer during this free, family-friendly event at Laguna Gloria’s open house. Activities include hands-on art school demonstrations, viewings of new sculptures on the grounds, live performances, and much more. The Free-For-All will have music and food trailers abound, so bring the whole family and spend the day with The Contemporary! MARCH 25

Blanton Block Party

Blanton Museum of Art Explore the Blanton Museum of Art at a free day and night community festival celebrating its newly reinstalled permanent collection galleries. The Blanton Block Party is the perfect opportunity to get reacquainted with the museum’s collection while experiencing outdoor family art activities, a museum studies symposium, live music, food, and tours throughout the day. Enjoy a lecture and book signing by renowned artist Nina Katchadourian, in conjunction with her exhibition, "Nina Katchadourian: Curiouser." Evening activities will include a special party featuring after-hours art viewing, a cash bar, light bites, live music and dancing, a photo booth, and artmaking activities.

MARCH 31–APRIL 1

MARCH 12

Austin Urban Music Festival

Cars and Coffee Austin

Auditorium Shores South by Southwest isn’t the only concert series at Auditorium Shores this March. Join more than 15,000 people who will be converging on Lady Bird Lake to enjoy Austin’s only music festival focused on R&B, neo-soul and hip hop music. Now in its 12th year, the Austin Urban Music Festival will play host to a wide variety of performers and genres, including headliners Keith Sweat, Tony! Toni! Toné!, The Whispers, and MC Lyte. Whether you’re an annual attendee of the festival or are new to the Austin urban music scene, all are welcome!

The Oasis on Lake Travis Need a little coffee to start your engine? We’ve got just the thing for you. Cars and Coffee is the largest car show on Lake Travis and is free to enjoy! Sponsored by ELITE Motorsports and open to the public, this monthly installation should be especially enticing during cool, sunny springtime mornings. This “cruise-in” is open to all car types, no matter how fab or drab the ride is! The show is charity-based and supports a variety of local nonprofits, so you can support a good cause while enjoying a funfilled day at the lake!

MARCH 25

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Texas Flow Fest

MARCH 4

Mighty Texas Dog Walk

Austin-American Statesman Just when you thought Austin couldn’t get any dog-friendly, here comes the Mighty Texas Dog Walk. Hosted to benefit Service Dogs, Inc., this all-day event offers tons of free samples of premium dog foods and treats, along with free advice from dog trainers and veterinarians. The walk itself is a breezy one-mile jaunt with plenty of fantastical backdrops for selfies with your furry friends. For those who really want to get involved, this year’s theme is Furry Tales—think fairy tales, but with dogs. Moral of the story: if you like helping shelter dogs and people with disabilities and want to get out with your pup, look no further!

Casa de Luz Going with the flow just got a whole new meaning. Join some of the top dance, yoga, and circus arts instructors in the country at Texas Flow Fest, a 2-day movement arts festival. Offering over 30 workshops of all kinds, this event pays homage to flow arts—forms of movement and dance that utilize props to enter a state of “flow.” These exhilarating, transcendent exercises will allow you to unwind and unfold like never before as you tap into your deepest thoughts. The festival will also include live performances, which are sure to provide awe-inspiring visual spectacles of improvised movement that will force you to reconsider our bodies’ kinetic possibilities.

Coolest Camps in Town! SPRING BREAK & SUMMER

Ages 6-13 CHAPARRAL ICE CAMP AVALANCHE: General day camps with field trips, daily ice skating and much, much more. CAMP DE CHAMPS: Ice Skating intensive camp, no better way to learn! From beginner skater through advanced. Keeping people Ice Skating in Austin since 1996 Check for Daily Public Skating Hours

M A R 2 0 1 7 / AU S T I N F I T M AG A Z I N E

2525 W. Anderson Ln. Austin, TX 78757 www.chaparralice.com 512-252-8500

Race Calendar MARCH

FEATURED THE LONGHORN RUN

MARCH 4

Illuminations Night Time Half Austin

Austin

NBU Kinderschuhe 5K

New Braunfels

SuperHero Run to Cure Diabetes 5K Elgin

Warrior Dash Texas

Smithville

Wicked Wine Run

Spicewood MARCH 5

Moe’s Better Half Marathon

San Marcos MARCH 11

St. Paddy’s 5K & 1K Leprechaun Kids Run New Braunfels MARCH 18

Super 5K

Austin

Vern’s No Frills 5K

Georgetown MARCH 25

Amazing Grace 5K New Braunfels

ColorMy5K Color Run Dripping Springs

St. James Missions 5K

Austin

Thin Mint Sprint Cedar Park MARCH 26

Rogue Trail Series—The Maze

Austin

Texas Wine Series at Flat Creek Estate Marble Falls

MARCH 31

Glo 4 Gold

New Braunfels

Lost Pines Trail Runs

Ragnar Relay Race

Pace High School Pfun Run

Fredericksburg

Pflugerville

APRIL

H-E-B Alamo Half & Run Fest

Cedar Creek

APRIL 1

San Antonio

Run For a Purpose 5K

Manchaca

APRIL 8

APRIL 2

Austin

Dell’s Children’s Medical Center 5K

Austin

Twisted 5K Brewery Run

Austin

Spring Feat 5K & Kids’ Dash

BNI Business Voices 5K

5KColorBlast Color Run

Austin

AU S T I N F I T M AG A Z I N E / M A R 2 0 1 7

photo by Chris Covatta

MAR. 2017 – MAY 2017

Submit your event online at austinfitmagazine.com

Hays Rebel Run 5K

Mountain City

Pump Run

Water Trotter Urban Challenge

Austin

APRIL 24

The Longhorn Run

Buda

Austin

APRIL 29

Downtown Dash

Austin

MAY 20

Spartan Race Austin Sprint

Austin

Bonefrog Austin

Spartan Race Austin Super

Austin

APRIL 15

Leander

Austin

APRIL 30

Austin

Trotting with Tots

Leander Lions 5K

Austin

Speedster Relays

APRIL 16

Cardinal Run Buda

Not Your Ordinary Run

Round Rock

Run for your Life 5K

Roy Family 5K

Pflugerville

Austin Run for Babies

FoxCat Events 5K & 10K

Austin

Dripping Springs

Doggie Dash 5K

APRIL 9

Austin 10/20

MAY 13

Texas Switchback Trail Race

Front Porch Days 5K/10K

Kyle

Epilepsy IM OK SuperHero 5K

Trotting with Tots Stroller 5K + Tot Trot

Round Rock

Hops and Grain Brewery 5K Tour

Austin

Pflugerville

Austin

MAY 21

Pleasant Hill Elementary RUN PHE 5K

Rogue Trail Series—The Tangle

Pflugerville

Cedar Park

Run For The Kids Race

Austin

Run For Your Life 5K

Austin

APRIL 22

Athlos Color Fun Run

Austin

Rollingwood Life is Good in the Wood 5K

Rollingwood APRIL 23

Statesman Cap10K

Austin

Akins Community 5K

Austin

PTLS 5K

Austin

Johnson City

Deutschen Pfest Pfun Run

MAY 27

sMiles 4 Sammy 5K

MAY

Cedar Park

MAY 6

MAY 28

Tough Mudder Austin

Austin

Rogue Trail Series — The Ranch

MAY 7

MAY 29

Lifetime CapTex Triathlon

Sunshine Run

Austin

Saints & Sinners After Dark 5K

Stars and Stripes 5K

Austin

Hutto

A Noble Run & BHI Kids Challenge Cedar Park

Rookie Triathlon

Austin

Travis Country 5K Run

Austin

The Beer Relay!

Austin

M A R 2 0 1 7 / AU S T I N F I T M AG A Z I N E

Discover!

DOG-FRIENDLY HOTELS AROUND TOWN AS TOLD BY AFM STAFF DOGS, COOPER, HANK, SHINER, AND TEDDY.

Shiner Hank Cooper Lone Star Court Whether it’s your first time in Texas or you’re a local pup like myself, Lone Star Court’s the place to go, thanks to its renowned Hill Country hospitality. From an in-house food truck, The Feed Store, to its frequent events and concerts, this place has it all. And they’re not just friendly here—they’re pet-friendly, which is just my style. So if you’re a furry fella like me (all dogs are welcome as long as they’re under 50 pounds), you’re in good hands. Although I couldn’t enter the fitness centers and swimming pools, I wasn’t heartbroken—I preferred the Water Trough’s (their in-house bar and restaurant) patio anyway!

AU S T I N F I T M AG A Z I N E / M A R 2 0 1 7

Hyatt Regency Downtown Who says a guy can’t have a view of downtown and a room on the water? Providing a perfect blend of Hill Country calm and the hustle and bustle of Austin’s nightlife, the lakeside Hyatt Regency is an ideal spot to drop your bones and lounge by the water with your human. Thankfully, they know big dogs like me are part of the family, so they stock their rooms full of amenities like pet welcome cards, gourmet treats, pet beds, and food and water bowls. With dog-friendly hotspots like Barton Springs, Zilker Park, the Lady Bird Lake hike-andbike trail, and countless patio restaurants within a matter of steps, I wouldn’t dare stay confined to my room—no matter how comfortable and luxurious my stay is.

The Westin Downtown As a gal with many interests, it’s difficult to find a place where I can be classy and active in the same day. Luckily, I found just the spot: The Westin Downtown. From dog beds and bowls, to doggy beer and locally-made doggy treats, they treat me like royalty every time I’m there. The Westin caters especially to fit dogs and their humans—they even offer a “wagWestin” map that features three different doggy routes and nearby dog-friendly destinations like walking trails and parks! And if you’re a pup who’s particular about making an entrance (like me), you can even put your name on the hotel’s VIP dog board and get the recognition you deserve.

Teddy South Congress Hotel As a gentledog of fine taste, there’s no better place to stretch my legs and lay out by the pool than the South Congress Hotel. As the newest and hottest boutique hotel in Austin, it’s got every amenity I could hope for. From several in-house restaurants, bars, and cafés, to a flawless rooftop pool bar, they’ve got it all. More to my point, though: every dog gets its own personal bed, bowl, and toys to play with. Your human may get a little jealous, but don’t worry— there are plenty of music venues, shops, and shows you can visit together on one of Austin’s most storied streets.

photography by Weston Carls

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