April 2016 - The Great Outdoors Issue by Austin Fit Magazine

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These Driv Up Speed g in k ic P e r a

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April 2016

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Apr.16

The Good Stuff

Start Your Engines / 36 You don’t have to be a millionaire to drive a Lamborghini Balboni edition. And you definitely don’t always have to go the speed limit. Austin’s plethora of driving experiences offer fast cars and freedom to everyone.

46 The Great

Outdoors

Travel Injuries/ 62

Losing your luggage can put a damper on any trip, but suffering from pain caused by improper posture and ergonomics while traveling can ruin it altogether. Chiropractor Dr. Austin Reynolds provides tips to avoid these kinds of injuries.

cover and contents photos by Brian Fitzsimmons

Looking for an adventure? We’ve picked our favorite camping spots, challenging hiking trails and day trip escapes. The best part is that you don’t even have to leave Texas.

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TORN ROTATOR CUFF WRIST SPRAINS

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Don’t get sidelined by injuries Walking, running, jumping, stretching, leaning, bending, pulling, pushing… any repetitive motion can cause wear and damage to your musculoskeletal system. The sport you love could be taking its toll on your body. Using advanced diagnostic equipment and computerized technologies, the orthopedic sports medicine physicians, athletic trainers and physical therapists at Baylor Scott & White Health can treat all of your sports injuries—no matter how complex.

Pursue your passion in top form with proper orthopedic care. Visit healthyathletes.sw.org to find out more.

512.509.TEAM (8326) | healthyathletes.sw.org Photography may include models or actors and may not represent actual patients. Physicians provide clinical services as members of the medical staff at one of Baylor Scott & White Health’s subsidiary, community or affiliated medical centers and do not provide clinical services as employees or agents of those medical centers, Baylor Health Care System, Scott & White Healthcare or Baylor Scott & White Health. ©2016 Baylor Scott & White Health. SWORTHO_26_2016 Austin Fit Mag - trim 8.375 x 10.875 tm

Apr.16

Highlights

76 Nutrition

Vegan Thai Ramen / 18

Consider this the healthier, adult-version of your favorite college dorm meal.

Why Your Eating Environment Matters / 20 We know life can get messy, but if you can’t take the heat, it’s time to clean your kitchen.

Sneaky Sugar / 22

First they’re sweet, then they ruin your skin complexion, energy levels, daily mood, etc. Brush up on hidden sugars hiding behind different names.

Whole30 Diary / 24

Camping can be basic, but that doesn’t mean your tools have to be.

Shoe Review / 60

Good shoes take you good places. Run your very best in one of the pairs we highlighted in our review.

Wellness

Healthy Helpings / 64 Safe Travels / 66

Check in with the doc prior to your trip overseas to avoid illnesses will prevent you from enjoying your time abroad.

Medical FAQ / 68

Can you hear me now? No? How about now? Then read our FAQ and clean out your ears!

Fitness

Culture

5 Things I Wish I Knew Before My First Tri / 74

Race Rituals / 29

When Exercise is a Bad Thing / 32

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Backpacking Essentials / 58

Our staff members dedicated 30 days to a diet without sugar, alcohol, dairy, gluten and anything artificial or processed.

Maybe there are a certain pair of socks you’ve never washed, or a meal you must have before every competition. Either way, it’s weird and it’s how we prepare for the big day.

Style

Contrary to popular belief, the elliptical machine is not your greatest enemy—it might be you.

Anatomy of a Swim Stroke / 70 Sure, you know how to swim, but does doggy paddle really count?

Triathlons come with quite a few curveballs – be prepared.

Easy as 1-2-3 / 76

You get a 3-for-1 movement in this month’s workout, plus an insider’s tip on the 2016 AFM FITTEST

Events / 78 Rides + Races / 80 Discover! / 82

photography by Weston Carls (top left; bottom); Brian Fitzsimmons (top right)

Editor’s Letter / 10 Contributors / 12 #KeepAustinFit / 14 Exposure / 16

Editor’S lETTER

hen I began putting together the Travel Issue, I found myself almost immediately overwhelmed by the possibilities. The glory of travel is that at any given time, we can access a completely different climate, culture or tap into a new intention. I’ve met people who have seen the world by way of couch surfing, and have done so in an impressively affordable way. I’ve heard stories of the most luxurious, allinclusive vacations in destinations where every sight is postcard-worthy. From what I’ve seen, most people with an active lifestyle carry their zest for movement no matter how far away they are from home, which is partially why we focused on camping spots and day trips. Camping and experiencing the great outdoors is a different kind of getaway. One of the best parts about it is the ability to simultaneously disconnect and reconnect. Even if I wanted to check my emails or scroll through Instagram, the isolation of many of these locations won’t allow it. Whether you choose to go alone or with a friend, you’ll find yourself focusing more keenly on your surroundings. With many of the everyday conveniences out of reach, it sprouts newfound appreciation for the services and products we often take for granted. But what I look forward to the most is seeing the stark contrast of luminous stars against the complete darkness of the cosmos. It makes me feel small, in a way that imposes a new perspective. Nature is refreshing like that; especially when our busy lives have us constantly on the go and wrapped up in trivial affiliations. Of course, if you don’t want to lie awake at night and re-evaluate your entire existence by getting too philosophical, the twinkling lights up above are simply a nice view to take in. Speaking of reconnecting, this issue carries that theme in a few different areas. My colleague Devyn Bernal and I completed the Whole30 diet to better understand what foods helped us perform at our full potential and become more mindful about what we ingested. We also went to the PLAY Acro Festival out at Carson Creek Ranch, where we were warmly welcomed by a community that literally connects via hands and feet. We hardly knew anyone, but not one person ever seemed like a stranger. Even if you're not an "outdoorsy" person, I hope this issue inspires you to connect with someone or something that helps you grow and express gratitude. Keep Austin Fit, Gretchen Goswitz, Managing Editor

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THE LIST

I found my new love (and another way to connect) at Trapeze Texas’ new location on E. Cesar Chavez Street. Read our fit field trip review at austinfitmagazine.com— we all conquered a catch! Or learn more about setting up a session in the New to Austin on page 35.

The AFM FITTEST is coming!

Our annual fitness competition is coming back for the fifth year and it’s not too late to sign up. You may be surprised by how you match up against Austin’s fittest contenders.

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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 Managing eDITOR Gretchen Goswitz Creative Director Weston Carls

Edgar VEga

Born in arid Torreon, Coahuila of Mexico, Edgar moved to Austin with his family at a young age. He started out producing comic strips, editorial cartoons, and illustrations for The Daily Texan. Upon graduating with a Bachelor's Degree in Economics from the University of Texas, he expanded his creative work to include fantasy art, photo manipulation, comic books, graphic design and album cover art. He has learned a lot over the years but lost the ability to tell if he's consumed too much coffee or not enough a long, long time ago. He's run himself ragged in a few marathons at an acceptable pace while his wife has glided in many more marathons at an exceptional pace.

Dr. Austin Reynolds

Dr. Austin Reynolds, is a licensed athletic trainer and a doctor of chiropractic. He went through the athletic training program at the University of Texas from 2003 to 2006. Dr. Reynolds did an internship with the Austin Wranglers arena football team immediately after graduation and began his career in this field until venturing off to study further at Texas Chiropractic College. Dr. Reynolds has been a practicing chiropractor for almost 4 years, but has worked in the field of chiropractic and sports medicine for over 10 years. He specializes in myofascial release, certified in fascial distortion and dry needling techniques and is a master trainer for Trigger Point Therapy. His practice philosophy is to provide the highest quality of care to each individual patient by comprehending the patient’s injuries, goals and needs.

Jayme Lamm

An athlete since the age of 5, when she struggled to pop a wheelie while showing off for a boy, Lamm has always had a knack for adventure, sports, and fitness. After working in professional sports PR and marketing for five years, Lamm is now a freelance sports and travel writer based in Houston, Texas. Her work has appeared in ESPN, Bleacher Report, CNBC, CBS, and many other publications. She was selected as an Action Hero for Women’s Health Magazine the past two years.

Angela Vega

Hailing from Katy, Angela attended the University of Texas at Austin to receive a B.B.A. and B.S. in Advertising. In college, she found a passion for fitness that led her to a personal trainer’s certification and competitive racing in a wide range of events, from the Texas Tri Series to the Boston Marathon. She believes anyone can be an athlete with practice, passion, and purpose, which is why she challenged herself in over 80 events in 5 years. When she isn’t hitting the gym or the trails in the Austin area, she runs the performance marketing team at Kasasa by BancVue and writes for her blog, GetSumRun.

Advertising Consultants Betty Davis, Brian Martinez, Kristin Nelson, Andrea Rayner Operations & Content Coordinator Devyn Bernal Writers Carrie Barrett, Devyn Bernal, Kurt BRadley, Kelsey Brown, Mandy Ellis, Victoria Espinoza, Tony Farmer, Missy Kuck, Jayme Lamm, David Leffler, Darryl Payne, Jr., Austin Reynolds, Angela Vega, Diane Vives Proofreader Adam Deutsch Photographer Brian Fitzsimmons Interns Victoria ESPinoza, Bianca Morrison, Anna Wanzek

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 HW Y., 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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photo by Brian Fitzsimmons; model Megan Miller

Workout Video This month, Crossfit Central

athlete Megan Miller shows us how the coveted 3-for-1 moves are done. Watch the complete video of Megan’s squats, push press, and specialized planks at austinfitmagazine.com for a true tutorial on movement building blocks.

Austin Fit Field Trips March kept us busy working through SXSW and the Dell Match Play, but that didn’t stop us from reviewing new gyms around the Austin area! At the beginning of the month, we hung out (upside down!) with Henry at DEFINE’s new South Lamar location. Then, we got hot and sweaty with Mark at Fuego Fuente on the east side. Check out our reviews online, then grab a water bottle and go yourself! If you have an idea of a place we should discover, let us know.

The 5th Annual AFM FITTEST May 21 will be here before you know it! If you haven’t started training, now’s the time. 10 tests will challenge any and all athletes of Austin, so get a leg up with AFM’s monthly workout tips by Diane Vives.

ONLINE EXCLUSIVE: SXSports Creative Director Weston Carls hit the streets of Austin for SXSW and stumbled across NBA Commissioner Adam Silver in his adventure! Did you know the commissioner watches games from his phone sometimes, too? Read about AFM’s full SXSW experience online now!

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New T-Shirts & Tanks Available!

Nothing motivates a tough workout more than fresh apparel you look good in. Get your #KeepAustinFit tank or tee now, and let the city know who runs it.

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Send your hi-res, active lifestyle photos to FitFocus@AustinFitMagazine.com for a chance to be published.

exposure Shapes at Sunrise Photo by Benjamin Porter Photography

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Nutrition

Vegan Thai Ramen By Darryl Payne, Jr.

3 3x6-inch squares of kombu 1 leek 1 onion 2 bunches of celery 1 package of dried shiitake mushrooms 1 bay leaf 1 Tbsp coriander seeds 1 3oz package red curry paste 1 cup coconut milk 1/2 cup mirin 1/4 cup tamari or soy sauce 1/2 lime, juiced 1 package Lotus Foods Rice Ramen, Pad Thai Noodles, or Zucchini Noodles

How to Make It 1. Place the kombu in 2 Â˝ gallons of cold water, bring up to boil, simmer for 10 minutes, then remove and discard. 2. Cut the leek, onion and celery in half, then add to the hot water with the mushrooms, coriander and bay leaf. Return to a boil and immediately turn to a low simmer until the stock has reduced to 2 quarts (about 2 to 2 Â˝ hours). 3. Strain the stock and place back on the stove at medium heat. Add the curry paste, coconut milk, mirin, tamari, and lime juice. Simmer for 15 minutes. Meanwhile, prepare the noodles according to your package instructions. 4. To serve, place noodles in a bowl first, followed by the broth and toppings. Enjoy!

Garnish Options: Blanched Bok Choy Cilantro Thai Basil Grape Tomatoes Nori Lime wedge Thai Chiles Chili Flakes Spinach Edamame

photo by Weston Carls

April showers can keep you cooped up inside, so embrace the down time by curling up with a bowl of ramen noodle soup. The full flavored broth coats every taste bud and sends you to the warmest of your happy places. This variation calls upon the influences of Thailand and serves as a guiltless pleasure due to the punch of natural ingredients and spring vegetables.

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Nutrition

Why Your Eating Environment Matters By Mandy Ellis

When it comes to a healthy lifestyle, we’ve heard it’s smart to note what we eat, how much we eat, and even when we eat. But did you know that where we eat makes an impact as well? As it turns out, a tidy dining area encourages healthful eating habits while a messy, noisy space pushes you toward overeating. 20 austinfItmagazine.com / 04.16

Environmental Awareness A recent study in Environment & Behavior shows that a chaotic kitchen environment makes you vulnerable to choosing unhealthy foods. If your dining area is unkempt and loud with a multipurpose table lost underneath stressinducing bills, you’ll be distracted and ignore your body’s natural signals. The fork-to-mouth motion becomes automatic, and this lack of food appreciation decreases satiety while increasing the amount of calories consumed. “The more fast-paced or loud the atmosphere is, the more we eat with the beat,” says Libby Mills, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics. This fastfood-style dining area takes away from the eating experience, and you end up eating more. “When the environment is cluttered, such as food scattered on the counter, we mindlessly pick at the food because it’s there. When we

discover the dining area can also help ritualize the enjoyment of food preparation. The sizzle of a pan starts the flow of digestive juices while the smell excites your taste buds. By the time you sit down, your body is ready to absorb the nutrients. You can fully appreciate the flavor and visuals, and delight in feeling full without overeating.

How a Mindful Mindset Helps

have to be conscious and choose what to eat, we make better food and portion choices,” says Mills. Food stashed throughout a disheveled kitchen becomes a grazing ground for constant snacking. However, if these items are stored out of sight, it forces you to be mindful of a few key factors: 1. How much are you eating overall? 2. What portion size are you hungry for right now? 3. Will you place the serving on a large plate or in a small bowl? To combat the disarray, have a relaxed, organized space designated for eating that’s similar to a sit-down restaurant with proper table settings. You don’t need high-end china or cloth napkins; a set of plain plates and silverware will work fine. A quiet, clean

But what happens when you decide to eat out? How can you make healthier decisions in a rambunctious restaurant environment? One way is to employ mindful eating techniques. Mindful eating starts with a plan of attack, which in the case of rowdy restaurants, is critical. “Ask yourself these questions: How hungry am I? What are the healthier options that will meet my nutritional needs? What would be the healthiest, most satisfying choice?” says Mills. By creating a plan before you arrive, your mindfulness removes the dining distractions of sound, smell, sight and sales that lead to overeating. Healthy diets stay intact, and you don’t end up eating the salt-and-fatladen burger and fries you’ve been conditioned to choose. Likewise, our home environments can become a nest of pandemonium. Booming video games, everyone rummaging for treats after school and work, and hustling to get the overwhelming to-do list done creates an atmosphere of poor eating choices. Having pre-portioned, ready-togo snacks in small Ziploc bags or Tupperware offers a formalized serving while helping you stay mindful of how much you’re consuming outside of typical dining hours. Mills recommends snacks like sliced veggies with hummus, mini quesadillas (8-inch corn tortillas with low-fat cheddar cheese and salsa), and pear-ninis (whole grain bread, arugula, pear slices, and lowfat cheese), to satisfy cravings while fulfilling nutritional needs. Stuffing yourself because you’re surrounded by chaos not only packs on the pounds, but leaves you hungry for more. Spend a little time setting the table for dinner as well as ridding your kitchen of counter goodies and disorder. Practicing these mindful eating strategies will encourage a healthy lifestyle while keeping your mindless munching monster at bay. afm 04.16 / austinfItmagazine.com

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Nutrition

f “sex sells” is the entertainment industry’s motto, then “sweet sells” ought to be the food industry’s creed. Our food is rapidly changing. Food manufacturers are sneakier than ever before, and sweeteners now saturate an alarming number of products. For those concerned with limiting natural and artificial sweeteners, a simple trip to the grocery store is now filled with landmines and wolves in sheep’s clothing. A healthy person scouring supermarkets for food not laced with sweeteners is now akin to a designated driver searching Sixth Street for sober peers. Both scenarios can be successful, but undesirables along the way can make things messy. Just as Austinites use smart watches and personal trainers to meet their health resolutions, the grocery and food industries use tools and labeling loopholes to help meet their goal: Profit. In a nation addicted to sugar and its artificial counterparts, the demand is high and sweeteners are king. We’re hard-wired to consume more and pay more if our taste buds detect sweetness, and that’s no secret within the food industry. Despite the odds stacked against the consumer, there’s still plenty of good news. People are experimenting with diets like Whole30 and watching Films like “Fed Up” all while the food manufacturer’s playbook is being exposed. So, if you’re trying to cut the sweet stuff, here are some tips for a better-informed shopping experience.

Beware of Math

Although the Food and Drug Administration (FDA) requires the amount of sugar in products to be listed, relying solely on the math could be misleading for several

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reasons. First, companies round down the sugar total and create absurdly small serving sizes to make it appear as if there is less sugar (and fat) in the product. This means if you eat seven servings of a supposedly “sugar free” snack with 0.49 grams of sugar per serving, you’ll be consuming 3.43 grams of sugar despite the label’s “sugar free” claim.

Artificial Sweeteners

Another reason we should be skeptical of the supposed grams of sugar on a package is because artificial sweeteners are often substituted for sugar and go unreported in the nutritional box numbers. In addition to focusing on the math, it’s important to know the various pseudonyms for sweeteners and understand the impact they have. A classic example is aspartame, an artificial sweetener with more than 90 reported side effects, according to the FDA. There was once so much concern about aspartame’s health impact that it went on trial in a 1987 congressional hearing, and for many who’ve viewed the testimony (still available via C-SPAN) it’s baffling why it’s still allowed in our food. Aspartame is 200 times sweeter than sugar, according to the European Food Safety Authority, but because it’s technically not a sugar, it’s found in excess in foods labeled “sugar-free.”

Look for Red Flags

A complete listing of artificial sweeteners or code names for sugars and sugar alcohols reveal helpful themes for identifying potential sweeteners. For instance, words ending “ol” often (but not always) signal a sugar alcohol such as xylitol, lactitol, maltitol, mannitol and sorbitol. Furthermore, ingredients end-

by Tony Farmer ing with “ose” may signal other intruders such as fructose, maltose, lactose, glucose, dextrose and sucrose. Other words such as “cane” (cane juice, cane sugar), “malt” (maltodextrin, barley malt, maltose), and “syrup” (high-fructose corn syrup, carob syrup, maple syrup) are virtually certain to be connected with the sweetener industry. Nutritionists have long suggested avoiding food ingredients we can’t pronounce, and that’s generally helpful advice, but remember harmless and natural sounding ingredients such as coconut and agave nectar pack a sweet punch too. While analyzing ingredients, watch for past-tense verbs (ending in “ed”). Remember, having a past-tense verb in it means someone has done something to the ingredient (i.e. hydrolyzed, hydrogenated), and you’ll be hard-pressed to find a single example of manufacturers utilizing a verb ingredient to make a product healthier. Instead, these manipulated ingredients are used to make products last longer, look better, improve texture and in the case of sweeteners— taste better. Some common past-tense verbs associated with sweeteners are evaporated corn syrup, crystalized cane juice, granulated sugar and hydrogenated starch. Sweeteners are no longer relegated to their traditional products like cola or candy. Now seemingly everything like crackers, peanut butter, pasta sauces and even baby food often contain a hit. It’s more important now than ever before to learn about what we’re eating and become less dependent on label math. So in a sense, perhaps the best defense to “sweet sells” is “rigorous research.” afm

photo by Dennis Meuwissen

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Nutrition

Whole30 Diary The Whole30 is a monthlong diet with a focus on eating clean, healthy foods. Not only does this serve as a hearty way to cleanse your body of processed food, hidden sugars, and inflammatories, but it’s also a reset button to foster mindful eating habits. AFM staff members Gretchen and Devyn took the Whole30 challenge and cut out sugar, grains, dairy, legumes, anything processed or artificial, and alcohol.

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Day 1 GG: I’m excited about this and looking forward to getting more energy and clearing brain fog. DB: I am nervous about this and secretly hoping Gretchen will call it quits by the end of the day. And by day I mean her second and my first… I “accidentally” started late because of a belated Valentine’s date. Day 5 GG: It doesn’t matter what anybody says, black coffee is not an acquired taste. I desperately miss the taste of creamer. The book suggests adding coconut milk, but I don’t think it makes much of a difference. I was fortunate enough to escape the “sugar hangover” that was predicted to happen on days 2-3, but I do catch myself experiencing mood swings. DB: Day 5 already? Truly surprised at how much easier this was than I expected. In my regular day-to-day diet, I only consume water and black coffee, so that hasn’t been an issue. However, I miss a good beer after a long day’s work. I consider myself a social drinker and like to enjoy a beer or cocktail on a patio with friends. However, I avoided any pressure by slurping down water on ice with lime, and I served as designated driver for the night instead of paying for a cab. That said, I would not recommend being on Sixth Street sober. Especially when you can’t enjoy any of the late night pizza. Day 10 GG: I already feel incredible—light and energized. The downside: I am hungry all the time. Also, my body is still adjusting to life without added sugar and I’m noticing the side effects take hold in my sleep schedule. Every night, I’ll wake up once or twice (it usually happens at 1 a.m. and/or 6 a.m.) wide awake. I don’t feel tired during the day, though. I’ve been eating quite a few salads. They’re easy, quick and I have fun making my own dressings from scratch. I’ve tackled the coffee issue by bending the Whole30 rules. Every morning I mix cold brew in with a smoothie. It’s the best way to get my caffeine fix, but the book says they prefer you stay away from smoothies because of the effect it has on the satiety signals sent to your brain. I may be ingesting a heap of calories, but it doesn’t keep me feeling full throughout the morn-

photography by Weston Carls

ing. Thus, making me ravenous within an hour of consuming it. DB: SO. HUNGRY. Seriously, it’s like everything we consume gives us a heaping load of energy, which I burn through in about an hour. People are questioning what kind of cleanse I’m on because there is always some kind of edible item in my hand. I’m thoroughly enjoying the new vegetables and cooking methods I have learned, though. My roommate is not a fan of me spending extra time reading labels at the grocery store, but it is insane how much healthier one brand could be versus another! Also, I love picking out recipes from the Whole30 cookbook and making them a success. It’s girl scout cookies season, and seeing Thin Mints hasn’t been easy, but I now know the ingredients hiding behind their name. My workouts have felt more powerful, and I’m sleeping heavily at night. I think it’s because I always keep something to eat nearby.

Day 15 GG: Halfway through! Another challenge I’ve encountered is compliancy at social events. Going to restaurants with friends, wedding showers, and even recipe shoots for the magazine are riddled with temptation. But I’ve stayed strong. Devyn and I ran our first 10K trail race on Day 13. The book says you might feel sluggish when running; either we didn’t train enough for this race or we were at the throes of Whole30 body recalibration. I tend to be more of a homebody so not going out and drinking alcohol isn’t an issue. But, we were gifted with a couple of bottles of the new Deep Eddy peach vodka and it’s been taunting us from the freezer. I’ve been thinking about what cocktail I want to make with it. I have 15 days to think about this, so it better be something epic.

DB: We are halfway done, but I have discovered I may not have been giving 100 percent. I have started each morning

with a smoothie made from Whole30 ingredients, but according to their theory, this is comparable to “having sex with your pants on.” I simply do not have time to cook a full breakfast before work each morning, because I’d rather use that time to run or sleep. I also had a massive sweet tooth on day 11, so I learned how to make my own healthy version of chocolate mousse and peanut butter balls! Again, every ingredient was within the boundaries of Whole30, but mixing them together was giving my mind what it wanted, so overall, I am a loser. Also, I cheated and had one Thirsty Goat amber over the weekend… I came clean, I was honest, and picked my failing butt right back up the next morning. It did not sit well, which made me more curious as to how I’ll feel when this is all over. Day 20 GG: I’m limited to only sharing meals with Devyn (not complaining!). We’ve made chicken nuggets, bison chili, twice-baked sweet potatoes, mashed 04.16 / austinfItmagazine.com

Nutrition

Day 25 GG: All this time has passed and I just realized I haven’t thought about pizza once. What a victory! This program really is resetting the way my brain thinks about food. SXSW is about to start, which adds an extra level of temptation for us. Luckily, we strategically planned this in a way that would allow us to enjoy ourselves on St. Patrick’s Day. It’s interesting to notice that I’ve had this body for almost 26 years and I’m still connecting with it. For example, there are some Whole30 compliant snacks and drinks that actually hurt my stomach, like kombucha and blackberries. DB: We’re so close to the end, I can taste the donuts already. I am questioning what it’s going to feel like when we reintroduce certain ingredients back into our diet. I’ve felt pretty light and energized ever since we stopped consuming gluten, so as much as I’ve missed bread, I will be wary on how many bagels I stuff into my mouth. I’ve already made plans post-Whole30 and caught myself trying to figure out what I’ll be able to eat, so I think Whole30 truly had an effect on my overall lifestyle.

26 austinfItmagazine.com / 04.16

Day 30 GG: Many marathoners always say they hit “the wall” when they have 6.2 miles left, when they’re so close to finishing the race. That rang true for this diet. The end was near and that felt like time slowed down. I was doing really well, and then on day 29, I ate rice and had a cocktail (yes, it was Deep Eddy peach). My body didn’t revolt against me, so I’m thankful for that. Although I didn’t get horribly ill, I have become so in tune with how my body feels and reacts to certain foods, I was able to notice I didn’t feel as lean afterwards. So many people who do this diet end up taking a break for a couple of days and then starting the cycle all over again. I thought they were insane, but now I get it. I’d do it all over again; at the very least, I’d do it 80 percent of the time. It’s truly incredible—I’ve never looked or felt better. Time to treat myself to a donut! DB: It’s finished! I truly didn’t think I could go 30 days with no gluten, dairy, sugar, legumes, or alcohol, but lo and behold, we did it! I will admit, I hit a few obstacles and tripped a time or three, but I continued to try and stick to the Whole30 ingredient list. I’m grateful for all the amazing recipes we tried and that I can make again in the future, and I’ll still be the girl in the grocery store aisle reading every label. I feel cleaner, I sleep better, I look leaner, and I hope to make this refreshing “cleanse” something I attempt at least twice a year. It’s a great restart button! afm

Staples GG: Sweet potatoes, Pederson’s Farm bacon, eggs in all forms (poached, scrambled, softboiled, fried), Epic Pork Lard for my cooking fats, and thank God for clarified butter. DB: Bananas, oranges, spinach, eggs (mostly scrambled or hardboiled), “meat” bars (although I hate calling it that), and coconut oil for cooking and my semiillegal smoothies.

What did you miss the most? GG: Like I mentioned, coffee creamer. I also missed honey and maple syrup in small doses. Honey in my tea, a drizzle of maple syrup to caramelize sweet potato skins—that sort of thing. I missed Epic bison bars too. It’s my favorite bar, but happens to be the only one from their line I couldn’t eat. Of course, I miss one of Austin’s most glorious staples: breakfast tacos. DB: Honey adds sunshine to everything, so I definitely miss a drop of that every now and then. Aside from the usual suspects like pizza and cookies, I miss a bowl of bran and almond milk in the morning. I miss wheat bread with my zoodles, soup and sandwiches. And above all else, I miss the freedom to enjoy a drink when I please.

photography by Weston Carls

potatoes and Brussels sprouts. She pulls more entrée and side dish recipes from the book, whereas I mostly use it to learn how to make condiments and dressings. I’m still ravenous all the time. Is this what pregnancy is like? My sleep schedule has returned to normal and I still pop out of bed with abounding energy. DB: I’ve experienced my ups and downs with this diet; nobody (aside from Gretchen) is perfect. Some days, I’m moody, grumpy, I just want a bag of Lays potato chips or Thin Mints, and I miss my relationship with pizza. Whoever said a handful of almonds is a snack is lying. But most days, I feel pretty good! I really do have more energy, my mother and sister pointed out how much leaner I look, and although my face has broken out a little bit, the book swears it’s my body ridding itself of all the bad toxins. We can see the finish line in sight. I’m grateful to have a buddy in this, or else I probably would’ve given up by myself a long time ago. If anything, I’ll take away all the recipes and cooking skills Gretchen has taught me.

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CULTURE

Race Rituals

illustration by Edgar Vega

By Angela VEga

04.16 / austinfItmagazine.com

CULTURE

ou brushed your teeth this morning, right? Ate a filling breakfast? And I hope you are fully dressed (well, this is Austin). You did these things to prepare for your day. Maybe not in that order, but they take place in your morning routine. Routines are expected, established and repeated. When we become aware of the routine and create purpose, it becomes a ritual. Rituals can be symbolic, physical or mental behaviors we perform before, during or after a meaningful event. We engage in rituals with the hopes of achieving a specific outcome from athletic performance in an event to helping your favorite sports team win. It’s not about what you are doing or the order in which you do it, but the attitude and purpose behind it. Athletes from around the world and across sports have routines and rituals that play into their mindset. For example, Rafael Nadal takes a 45-minute shower and never stands up from his chair before his opponent. Tiger Woods wears his power color, red, for the end of golf tournaments. Michael Jordan wore his University of North Carolina shorts under his Chicago Bulls uniform. All of these are examples of superstitious rituals, which lack a strictly empirical correlation between the practiced means

30 austinfItmagazine.com / 04.16

and desired ends. However, for any athlete, rituals create meaning and provide comfort which is critical to performing at your best. Two days before the event, my ritual begins. I rest my body and each night I focus on what outcome I want regardless of any external factor. The night before, I pack everything I might need for the event and lay it out on the table as if preparing for surgery. I finish eating before 7 p.m. and hit the sack just before 10 p.m. I wake up 3 hours before the event, eat a breakfast composed of 2 cups of coffee, 2 pieces of Ezekiel 4:9 bread smothered in Chobani Greek Yogurt and a glass of water. On the way to the event, my superstitious ritual takes place. I jam out to AWOLnation’s “Sail” or X-Ambassador’s “Shining” and scream the lyrics as if I am in the front row of a concert. I feel a surge of energy. This carries over to when I arrive at the event, where I warm-up with dynamic movements, strides and mindful breathing. Then the gun goes off, and the most important thing I can do is smile and realize that this event is a celebration. I have had the same ritual for over two years. The order, purpose and attitude I put behind my routine is what makes it a ritual and is critical to my performance. I asked over 20 Austinites what rituals they practice before an event. I collected an assortment of responses, varying from

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“Your habits are driving your performance. Your rituals are creating your results.”

HILLS

photo by Julian Finney/Getty Images

Robin Sharma

personally meaningful to quirky, but these are a handful of the most unique. For Elle Shelley, an experienced triathlete, her most important ritual is a ritual of conviction. The day of the race she repeats ‘my day, my race, my way,’ just before the start. Zach Brolin mentioned his most important ritual included a special garment and token. “I have a favorite pair of socks that I almost always wear during a race. I also carry a challenge medal I received from a veteran. When I am struggling with a hill or something, the medal reminds me of how much our military men and women go through and I dig deeper,” he said. When asked about superstitious rituals, Laura Gann stated she always drinks two beers the night before and makes sure there are no songs with the word “rain” in her playlist.

Nancy Moore, competitive triathlete, always checks out her competition to know who to chase or who is chasing her. Her superstitious ritual is one I find myself doing as well. She said, ”On the morning of a triathlon, I will go to the water and stick my hand in it. Not sure why; maybe I want to reassure myself the water temperature didn’t drop 20 degrees since it was taken. I have done this since my very first tri.” As Robin Sharma, author and inspirational speaker, once stated, “Your habits are driving your performance. Your rituals are creating your results.” Your habit or routine is to ride, run, swim, lift and anything else in-between during the week. But the emotion, attitude and purpose you put behind them is what drives your results. It is what makes you a better athlete and leads to your ideal performance. afm 04.16 / austinfItmagazine.com

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CULTURE

Comparison is the thief of joy... and workout motivation.

Unhealthy Competition

By Kelsey Brown

Have you ever sweated through a grueling cycling class and realized that you spent the entire hour comparing your arms to the rider next to you? So have I. And I’m the instructor. Or how about feeling frustrated after months of following a strict exercise routine only to find that you’re physically exhausted with few tangible results? In its best form, exercise can improve everything from health and longevity to mood and self-esteem. In its worst, it can do the opposite. I’ve boasted the benefits of exercise for years— that’s why I was shocked when recently, a friend disclosed that exercising makes him feel bad about himself. The moment he begins to exercise he’s flooded with criticism and self-judgment, wondering, “Am I even doing this right?” But then I realized I had been feeling similarly. I caught myself spending entire workouts worried about how I looked and questioning my ability. Although exercise does produce many benefits, when done with the wrong mindset, it can be harmful rather than helpful. 32 austinfItmagazine.com / 04.16

Overtraining We live in a society that glorifies extremes, evidenced by T-shirts proclaiming “Sore Today, Strong Tomorrow” and “fitspiration” images of chiseled abs plastered behind the words “Sweat is Fat Crying.” But the line between pushing your limits and overtraining is dangerously thin. Moodiness, trouble sleeping, chronic fatigue and muscle pain are all signs that you’ve gone too far. Moreover, high cortisol from chronic overtraining can lead to increased body fat, especially around the midsection.

Conditional Self-Worth For years, I was the poster child for overtraining. Despite the pain I experienced, I refused to cut back. When I had to reduce my training for health reasons, it was incredibly uncomfortable. I realized that I was training— not to achieve optimal health—but under the belief that I am not good enough as I am. My self-worth was deeply tied to the frequency with which I exercised. The more I exercised, the “better” I was. Clearly, with the wrong mindset, exercise has a dark side. To avoid these potential consequences, here are some ways to ensure your workout routine supports your overall health and happiness.

photo courtesy of Fitvation

When Exercise is a Bad Thing

Exercise should help you feel strong and capable. When you’re constantly playing the comparison game, it’s likely to leave you feeling inadequate. Because my friend worried so much about exercise, whether he chose the right workout for weight loss or how he looked on the bench press, his entire experience was clouded by negativity. Not surprisingly, he had little desire to step into the weight room, knowing a slew of self-bashing thoughts would follow.

You might think that self-criticism motivates you to exercise. Fortunately, this isn’t the case.

Re-evaluate Your Goals Is your only objective for hitting that 6 a.m. boot camp a bikini ready bod? While there’s nothing wrong with physique related goals, using them as your only motivator sets you up for comparison and self-judgment. By incorporating performance or task related goals, like nailing a pull-up or running your first 10K, you can shift the focus away from your weight and reduce harsh self-criticism.

Consider Your Genetics Are you a Victoria’s Secret supermodel? If not, you probably don’t have the genetic gifts to look like one, and it’s incredibly unrealistic to expect to. As frustrating as this is, genetics play a major role in your shape and response to exercise. Coming to terms with your genetic makeup can free you to strive for your personal best, rather than needing to be the best overall.

Create Balanced Training Programs Once I finally made the decision to stop overtraining, I built a program that included hard and easy training days, with plenty of recovery between. Despite my stubborn belief that more is better, this balanced program led to greater mental and physical results than excessive exercise ever did. If you experience any of the noted effects of overtraining, start incorporating one to two rest days a week to allow your body the time to rebuild and grow stronger. At its core, exercise should not leave you feeling beat down. It should lift you up. Instead of serving as a comparison point, it should serve as an opportunity for growth. And most importantly, instead of validating your worth, exercise should be one behavior, among many, that honors your inherent value. afm

“Self-criticism will undermine your efforts in the long run,” says Dr. Kristen Neff, a self-compassion researcher at The University of Texas at Austin. “Over time, it’s going to make you lose faith in yourself.” What’s more effective, she describes, is a supportive inner coach who accepts you whether you reach your fitness goals or not.

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“If you want what’s best for yourself, you’ll encourage yourself to choose healthy behaviors. That is a much more effective long term motivator.” So breathe a sigh of relief, knowing that you don’t have to berate yourself into compliance when it comes to your exercise routine.

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CULTURE

New to Austin Studios and stores for fitness-minded folks fitppl fitppl.com

photo by Weston Carls

fitppl was launched by Austin native Patrick Schecht in late 2015. He long embraced a simplistic, wholesome approach to eating but desired to have more convenient options available. The fitppl philosophy came to Schecht when he was in Thailand and was shocked and concerned to find so much plastic floating around the otherwise clean and crystalline ocean at Maya Bay. The more research he did about plastic pollution, the more dire the situation became: The catastrophic plastic waste in the oceans is one of the biggest problems facing not only our species, but countless others. The “Ditch The Plastic” initiative was born from that experience and combined with Schecht’s superfood passion project. In late 2015, fitppl was launched with a mission to create clean, simple, sustainable products that strive to reduce or eliminate plastic use from every aspect of the company. The “live simple, think sustainable, seek adventure” mindset is deeply rooted in the brand. fitppl currently offers two variations of plant-based protein mixes as well as a standard superfood mix full of antioxidants. Each package comes with a wooden spoon to honor the “Ditch the Plastic” initiative.

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Snooze 3800 N. Lamar Blvd. The Colorado brunch-centric franchise Snooze is making its way to Austin to serve up their signature pancakes and Benedict dishes. This will be Texas’ first Snooze, but is likely to draw big crowds with their menu of creative breakfast classics and drinks. Popular pancakes include flavors like pineapple upside-down cake, a coffee and donut flavor blend, and an ever-changing “pancake of the day.” For brunchers who are looking for lighter options, Snooze also offers dishes that are veggie heavy and protein packed.

Trapeze Texas 2207 E. Cesar Chavez St. Trapeze Texas has been in this city for five years, but they’ve recently relocated from South Austin to a new lot on East Cesar Chavez Street. The team at Trapeze Texas is all about what they call “serious fun,” which is a focus on making sure you are safe while having a one-of-a-kind, enjoyable experience. They offer classes to ages 5 and up, as well as corporate packages, team building workshops, bachelorette parties, birthday outings and family occasions. It’s also worth noting that flying in the trapeze is so fun and such an adrenaline rush that you don’t realize your body is getting a full-on workout until you feel the soreness a day or two later. The staff is knowledgable and encouraging, and has legitimate performers who are still active in circuses internationally. Trapeze Texas is also an aid to the community through their work with foster kids and other outreach programs for children. Try it once starting at $10 or hang around for up to two hours while learning catches for only $40. Find out what it’s really like to fly through the air with the greatest of ease.

The Natural Citizen thenaturalcitizen.com The Natural Citizen provides real, simple nutrition from whole foods with its first line of organic smoothie boosters. Founded by two former health food industry executives who set out to create a truly honest wellness company, The Natural Citizen offers simple, high-quality nutrition products that contain only four clean whole food ingredients and no flavorings or sweeteners. Every product is certified organic and gluten-free. The Natural Citizen products blend well into smoothies and provide a number of benefits. Their line includes Organic Digest, Organic Energy, Organic Greens and Organic Protein to give your body the boost it craves. Plus, with every purchase, the company gives three meals to nourish those in need.

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Start Your Engines B y K u r t B r adle y

Austin is getting revved up for driving experiences that’ll put anyone in the fast lane.

When you ask most people what they think Austin is known for, “The Live Music Capital of the World” is often mentioned. This was a phrase coined long ago, and since then the city has taken on a very different character. In the late 1990s, the tech boom brought a new surge of money to Austin, and with that came new tastes. Younger consumers wanted new houses, better options for going out for dinner and drinks, and faster cars. Exotic cars are not totally foreign to Austin, but in recent years you can see a greater concentration of them popping up around town, in front of hotel and restaurant valet lines. In 2011, news came to light that Formula One (F1) may return to the United States for the first time since 2007. Tavo Hellmund, a fellow Texan, established a relationship with Formula One chief Bernie Eccelstone, and that there was conversation of not only F1 coming back to the U.S. but to Texas. When F1 in Texas became reality and the Circuit of the Americas was hosting its first Formula One United States Grand Prix, the excitement couldn't be ignored. Casual fans became enamored with the experience of the highest level of competitive racing, and their craving for more was undeniable. They wanted to drive fast cars around tracks and pretend they were Sebastian Vettel and Lewis Hamilton. Captivated by the opportunity, a few Central Texas companies have come about, with unique offerings to entice the excitement of the wannabe racing driver.

photo by Kurt Bradley

ally Ready (RR) launched in 2012, and opened their unique Rally Ranch in Dale, Texas, in 2015. Different from Longhorn Racing Academy and Fittipaldi Exotic Driving, they focus on dirt rather than tarmac, and are the only rally school in Central Texas. RR's driving exerperiences involve longer courses to encourage education and application for a longer retention. This school focuses on the driver who wants a more involved hobby, different from just a one-off day of excitement. Prices start at $399 for 2.5-hour rally school classes to $999 for 4-day Rally University courses. Classroom lessons detail the differences for rally driving that include straight line braking, left foot braking, proper hand positions, threshold braking, traction sensing, and rally vision. To learn more about Rally Ready, head to rallyready.com.

04.16 / austinfItmagazine.com

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ittipaldi Exotic Driving (FED) opened earlier this year with operations at Texas Motor Speedway in Fort Worth, Driveway Austin and MSRâ&#x20AC;&#x201C;Houston. FED has the background and expertise of a current multiple racing championship winning driver Christian Fittipaldi. The current selection of supercars FED offers is top-notch, including Lamborghini Superleggera and Balboni editions, Ferrari 458 Scuderia, Porsche 911 Carrera S, and Nissan GT-R. Once a participant arrives, they attend a classroom session to learn the basic principles of performance driving, safety standards, and communication methods by instructors. FED participants must be 18+ with a valid license to drive, and 14+ to ride along. Photo opportunities are presented to participants, who are also granted the chance to record their driving experience from a dash-mounted camera. Experience prices range from $199 to $419. FED has several upcoming events in Fort Worth, Austin and Houston, and additional details are available at drivefittipaldi.com.

04.16 / austinfItmagazine.com

onghorn Racing Academy (LRA) was founded in 2011, and its home is Harris Hill Raceway in San Marcos. LRA offers a variety of services including high-performance driving education, ride-alongs, and supercar driving experiences. Their instruction sessions can either be in your personal car or in one of their track-prepared cars. Drivers must be 18+ with a valid drivers license, and children 12+ can ride along. All services involve classroom sessions where instructors educate drivers on the driving techniques, and then provide instruction from the right seat over in-helmet direct communication. Additionally, participants are given the chance to take a photo with their supercar and record the experience from an externally mounted camera. They allow drivers to exhibit the full ability of their selected supercar in longer distance experiences than other Texas-based groups. In addition to Harris Hill Raceway, LRA is one of the few track day groups that is permitted use of Circuit of The Americas. LRA's fleet includes a Ferrari 458, Lamborghini LP550-2, Porsche GT3 and Cayman R, BMW M3, Nissan GT-R, Corvette C7 Z06, and it grows often. Experiences can range from $99 to $499. Events can be arranged for groups large and small. More information on their upcoming events can be found at longhornracingacademy.com.

photo by Kurt Bradley

04.16 / austinfItmagazine.com

T ICK TOCK I T ’S T I M E .

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These new models cater to the necessities and desires of anyone with an active lifestyle. TIME TO FLY IN THE VANQUISH 2 AND OTHER HOKA ONE ONE RUNNING SHOES AT THESE RETAILERS.

Toyota 4Runner TRD Pro, $41,550

Paring durability with style is the revamped Toyota 4Runner TRD Pro—and recognized as an athletic rock crawler (aptly described by Toyota’s website). This model is worth the extra cost for the dozens of convenience options including a premium sound system and bluetooth connectivity. More than anything, it’s unique on the road, yet still functions great as a daily driver for all your active needs.

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Chevrolet Colorado, $20,995

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A model that’s actually longer than the Silverado 1500, this Chevy is considered a mid-size and is priced to sell. Engines range from the 200-hp 2.5-liter four-cylinder, a 2.8-liter turbodiesel with 181-hp or a 3.6-liter V-6 with 305 hp, so you’ve got plenty of options. Plus, the interior offers a crew or extended cabs, and the tech specs of most sedans like tire pressure monitoring, and a rear-view camera. This reliable truck is ready for your weekend warrior adventures.

Mercedes Benz GLC Class, $39,875

The new era of SUV meets Crossover has arrived, and it takes the form of a Mercedes GLC. The exterior makes it hard to label this model due to its sleek lines and low profile, but it is beautiful. Technology and luxury is evident too with collision-prevention, adaptive suspension, bluetooth connectivity and keyless start. If you have an insatiable need for speed, a 241-hp 2.0-liter four paired with paddle-shifters will get you to 60 mph in less than 6 seconds. Whatever your jam, this Mercedes is worth a test drive.

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Big Bend National Park

draw my breath in slowly, careful not to disrupt the waves of tranquility pouring over me as I look out toward the Chisos Mountains. The Chisos are a gorgeous, dusty ruby red, glowing from the setting sun to my back. It’s 6:45 in Terlingua, Texas, a former quicksilver mining town that has since been resettled by a hodgepodge of cowboys, hippies and adventure seekers. I step back from my perch outside the Starlight Theatre—a repurposed bar that was part of the ghost town left behind when the miners left in the 1940s—and drink my beer, taking in long gulps of the surrounding desert landscape. The Starlight is bustling with denim-clad locals out for a communal drink after another day out in the West Texas sun. The mood is spirited. Though I’ve found the prime spot for people watching and a good story, I didn’t drive eight hours and nearly 500 miles for a watering hole; I came here for

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800,000 acres of towering mountains, endless skies, picturesque vistas, and mesmerizing views. I came here for Big Bend National Park.

At First Glance

Big Bend’s rugged charm is obvious. The park’s territory sprawls southeast of Terlingua, its arid climate and harsh terrain disguising a thriving wildlife population that includes Mexican black bears, mountain lions, roadrunners, coyotes and over 450 species of birds. The Rio Grande snakes along the interminable miles of cacti and red rocks, separating the U.S. from Mexico by as little as a few feet at certain points. If you find the right spot, you can take in marshes, plateaus, white-water rapids, cliff faces and desert dust all in a single glance.

photography by Weston Carls

By David Leffler

For the Adventurous

Although it’s a great spot for artistic inspiration, Big Bend is best enjoyed by doing, not viewing. The park’s many outdoor attractions include camping, horseback riding, over 150 miles of hiking trails, mountain biking, natural hot springs, canoeing, ATV tours and white-water rafting. There are several outfitters in Terlingua that provide guides and gear, but by far the largest is the Far Flung Outdoor Center. I was fortunate enough to go on an overnight canoe trip into the famed Santa Elena Canyon with Austin Alvarado, Far Flung’s tour manager, and a few of the company’s newly-arrived guides. An ideal time to push off from shore is around 9 a.m., usually greeted by clear skies and shallow green waters. The Rio Grande is still and carries you through the canyon’s cool embrace. The 1,500-foot rock walls hug us on both sides of the winding river as an air of serenity casts over the land. To the left is Mexico; to the right, the U.S. The canyon yields little signs of life other than canoe paddling and a few turtles sunbathing on nearby logs, uniformly stretching their necks out side by side. Direct sunlight is scarce from the sliver of sky hanging overhead, but every so often you’ll come across a sunny spot to momentarily provide warmth as you make your way upstream.

After hours of canoeing, you’ll encounter potential camping spots on high ground where the Rio Grande makes a sharp left turn. The riverbank’s grass is soft and fertile, making it the perfect place to rest after hours of being active. The evening’s high point comes when night falls and the dark sky emerges, blanketed by thousands of stars and swaddled by silence.

One for the Road

Leaving Big Bend is a little sad when your excursion has ended and it’s time to go home. That doesn’t mean the journey is over, though. Perhaps the most exciting part of the experience is the 120-mile stretch of FM 170 running along the Rio Grande. Known simply as the River Road by locals, this drive will leave you slack-jawed and short of breath as you gaze out toward the mahogany mountaintops above the Rio Grande’s river basin. Be sure to pull over and soak it in if you have a moment—you’ll miss it when the West Texas sun has melted from your rearview mirror. 04.16 / austinfItmagazine.com

Garner State Park

he icy surface of the Frio River licks the bottom of the kayak, edging nearer and nearer to my outstretched arms as my boat makes its way downstream. Antique trees hug the shoreline on either side of me, their thick roots crawling into the water to join my voyage. It’s a beautiful, brisk spring morning in Concan, Texas—the only kind they have around here. A deer eyes me suspiciously from afar before averting its gaze and dashing into the woods, its tail elegantly bobbing with every step. Welcome to Garner State Park, a vibrant Texas Hill Country oasis nestled beneath the palisades of the Edwards Plateau. Opened in the early 1940s in the wake of the Great Depression, this place has long served as a refuge for those in search of solitude, escape and rejuvenation. Its tranquil presence and lush vegetation make Garner the perfect weekend getaway spot—and Texas’ most popular state park, attracting around 350,000 attendees each year.

Breath of Fresh Air

The first thing that stands out about Garner is how alive it is. From its towering bald cypress trees—which can get up to 120 feet tall and 1,000 years old—to the thriving wildlife of deer, squirrels and turkeys that call it home, there isn’t a dull moment here. Bird watching is a popular activity, and for good reason: the park plays host to hundreds of different birds, including the golden-cheeked warbler, which is as beautiful as it is rare. The warblers have been an endangered species since 1990. Garner’s surprisingly fertile lands make all this possible—a product of its location within several canyons that are fed by cool, moist winds. These airstreams fuel its diverse plant population and give it a far greener appearance than the rest of the Hill Country.

Blue Planet

when temperatures hit triple digits and a good swimming hole is worth more than gold. The park also has plenty of hike-andbike trails and offers free fishing for those who’d rather relax along its riverbanks with a few friends or a good book.

Pack Your Dancing Shoes

Though the park’s beauty is unquestioned, perhaps its most famous attraction is “The Dance.” Rumored to have sprung from moonlit dances held by the park’s construction workers in the early 1940s, Garner’s outdoor pavilion plays host to summer dances for hundreds of friends, families and couples. Line dancing is especially popular, with classics like “Puttin’ on the Ritz,” “Whip It,” and “Rockin’ Robin” belting from the park’s renowned Wurlitzer jukebox. There’s also some 2-stepping music for anyone looking to strut their Texas stuff.

For the City-Slicker

Not keen on staying in a formal campsite? Garner’s got you covered, casual campers. With 17 cabins and 37 screened shelters among its 418 available spots, it’s a great place for family trips and people of all ages. The park also has several on-premise dining halls that can accommodate weddings, reunions and work functions.

Lay of the Land

Garner didn’t become the most popular state park for its looks and facilities alone. A huge pull factor is its proximity—only about three hours from Austin. While that sounds daunting at first glance, those 169 miles are nothing compared with the 437 out to Big Bend. And if you’re looking for the ideal Texas Hill Country moment, you’ll find it around here—the drive near Garner is especially beautiful, with winding roads and rolling green hills sprawling as far as the eye can see. Nearby towns like Utopia, Uvalde and Leakey are also great day trip destinations if horseback riding, hunting, hang gliding or paragliding fit your fancy. Regardless of your taste or your patience for driving, a few days out on the Frio and some time under the Concan stars will have you only thinking about only one thing: planning your next trip out here.

photo by Travis Perkins

Much of Garner’s near 2,000 acres center around the Frio River, giving its visitors plenty of ways to get wet. Depending on how strong the river is flowing, campers have the option to tube, kayak, paddleboard and swim—but be ready! The Frio stays at a refreshing 68 degrees, living up to its name. These cool waters are especially enticing during the Texas summer,

By David Leffler

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SATURDAY JUNE 4, 2016

DOWNTOWN EVENT CENTRE BEAUMONT, TX

Guadalupe Mountains National Park By Gretchen Goswitz

hen you’re gazing down from a peak that is so high up you’re leveled with the clouds, there’s a surrounding ethereal beauty that makes even the most strenuous hike well worth the trip. Any fear of heights quickly vanishes, despite standing 8,749 feet above sea level. The vast country of mountains and desert plains boast breathtaking views that are to die for, and yet, make you feel like it’s the closest we’ll get to heaven while feeling so alive. Somewhere between heaven and Texas, and nestled along the border of New Mexico, Guadalupe Peak is the state’s highest elevation. Actually, Guadalupe Mountains National Park fills the podium, claiming the top three highest points in Texas. A paradise for hikers, Guadalupe Mountains National Park is one of the few picturesque places in the state that rotates through four definite seasons. The park received 18 inches of snow at Dog Canyon this past winter, and happens to be a popular spring break destination due to the ideal camping weather. Fall is the busy season, courtesy of maple and hardwood trees showing off foliage and dramatic color changes that light up the desert.

A Rich History

Although archaeological evidence suggests GMNP has been occupied by humans for over 10,000 years, the park experience is a celebration of West Texas early settlers. The Smith family were early pioneers to the area, braving the weather conditions and harsh environment, navigating life without a previously established community. They staked their claim in the area by staying in those boundaries the longest and the 1880s Joseph Smith Frijole Ranch still stands as a historic attraction to visitors interested in learning about the early inhabitants. The Guadalupe Mountains have also been home to native tribes—particularly the Mescalero Apaches—for centuries. The

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local tribes still have a presence in the area, which is another cause for celebration. In early May, the park assists in the production of an annual mescal roast is hosted by the Apaches who still occupy the area. The Guadalupes are one of four mountains the Mescalero people hold sacred. According to tradition, the tribe once gathered at the summit of El Capitan to survive a great flood that was said to have submerged the world. At the spring celebration, the agave is baked or roasted, and repurposed into many different dishes to pay homage to the food source that the Mescalero consumed with nearly all of their meals.

Crossing the Border

Prolong your adventure by stopping around the nearby attractions. The Guadalupe Mountains are so far west that New Mexico is an easy access. On the New Mexico side of the border, travelers can check out Roswell and embrace the alien conspiracy that put this small town on the map. Additionally, the Living Desert Zoo in Carlsbad exhibits more than 40 species of animals and hundreds of species of plants native to the Chihuahuan Desert. On the Texas side, take in the scenery in Van Horn or explore the vibrant community of El Paso. It’s largely a hiking park, and if the mountainous scenery isn’t the only part that’ll grab your interest. The geology and fossils along the various routes are riddled with ancient organisms that have long been extinct. The Permian Reef System is the same ridge in Carlsbad Caverns (tucked away in New Mexico), and ue to geological forces, the ridge rose and exposed a section of it but still spans the gateway between Texas and New Mexico.

Backcountry Excursions

The GMNP is vast and abundant with hiking trails and scenic

campgrounds. Firsttime visitors may struggle to decide on a trail or location within the park to explore. More manageable trails, like the Smith Spring Loop, are only two and a half miles long. But for backpackers who want to stay a while, an optimal experience is available by hiking through Pine Springs, spending the night at that camp, and then crossing through Tejas Trails to Dog Canyon. For an easier trek, Pine Springs to McKittrick is a popular way to go, and showcases older hunting shacks built in the 1930s by West Texas settler Wallace Pratt. Ten small backcountry campgrounds without amenities are available to those who pick up a free permit at park headquarters located at Dog Canyon or Pine Springs. Water is not always readily available, so it’s recommended that backpackers and campers prepare by securing about a gallon for each day. The combination of high peaks and strong sunshine is ruthless, so layers and sunblock are a must. If you prefer an RV weekend campout rather than a primitive camping experience, less rustic spots are available in McKittrick Canyon and Devil’s Hall. Regardless of which option you choose, you’ll be surrounded by wildlife and may even catch a glimpse of javelina, elk, roadrunners, mule deer, mountain lions and more.

Davis Mountains Preserve By Gretchen Goswitz

est Texas is characterized by miles upon miles of desert and arid landscapes, and although they’re picturesque—especially around the more mountainous regions— few to none compare to the scenic, biologically diverse oasis that is the Davis Mountains Preserve. Rising above the Chihuahuan Desert, the range forms a unique “sky island” that is home to rare plants and animals that could only thrive in this kind of ecological isolation. The Davis Mountains comprise a unique and limited ecosystem. The system is slow to recover from impacts inflicted by humans such as overgrazing, habitat fragmentation through improper ranching practices and overuse of the water resources. These threats in particular, in addition to the attention many of the rare birds and plants need to grow and live in this environment, led to necessary action taken by The Nature Conservancy. Over time, nearly 100,000 acres of the Davis Mountains have been permanently conserved, but only 33,000 acres are collectively known as the Davis Mountains Preserve. Because the preserve is so remote, this area happens to host some of the darkest night skies in the continental United States. For the science buff, it’s one of the best places for deep space observation. For the romantic, it’s one of the best places to revel in the opulence of stars that isn’t visible back home.

Priorities

generator use is prohibited. Dogs are not allowed. As a compromise to protect the area and allow visitors to bask in the beauty of it, The Nature Conservancy has scheduled open days and weekends. Camping, hiking, biking, equestrian, picnics, photography, birding and other outdoor activities are available on selected days this year. April 16 – Open Day May 21 – Open Day July 1-3 – Open Weekend August 12-14 – Open Weekend October 15 – Open Day December 9-11 – Open Weekend The Davis Mountains Preserve is located approximately 25 miles northwest of Ft. Davis on Hwy. 118—about 10 miles past McDonald Observatory and about one quarter mile past the Lawrence E. Wood Picnic Area.

• The conservation of a landscape-scale “sky island” • The preservation of West Texas’ ranching legacy by keeping a large and historical part of that heritage intact

• Safekeeping the dark skies surrounding University of Texas McDonald Observatory

Camping at the Preserve

Tent camping on the preserve is available to the general public during open events. Pick-up campers, pop-up trailers and small RVs is allowed but there are no hook-ups and 04.16 / austinfItmagazine.com

Lost Maples State Natural Area By Jayme Lamm

ocated about 150 miles west of Austin in Vanderpool, Texas, is Lost Maples State Natural Area, which has an isolated strand of uncommon Uvalde bigtooth maple (the largest strand east of the Guadalupe Mountains). Visitors can enjoy picnicking, camping, backpacking, sightseeing, hiking, photography, bird watching, fishing, swimming and nature study—it’s a park that has it all, and makes for a perfect weekend getaway from Austin. The park definitely has busy seasons (sometimes requiring a year in advance for booking), but the busiest times are October to November and March to May (to go along with the changing of the seasons). Nearby attractions include Garner State Park, Hill Country State Natural Area, KerrvilleSchreiner Park, Camp Verde, Lake Medina, and the towns of Utopia and Bandera. Last year’s unseasonably warm weather and excessive rainfall did not yield a good year for the maple leaf color, so visitors are hoping this year is better.

A Trip for the Fall

The optimal time to visit Lost Maples is generally the last two weeks of October through the first two weeks of November to get the best views of the changing colors. When the seasons change, the foliage is breathtaking with its show of fall colors. Lost Maples’ dramatic fall foliage is attributed to the high concentration of maple trees within the area. Although maples can be found in a variety of areas throughout Texas, few dense concentrations exist as they do here, hence the name—Lost Maples. Visitors are asked to stay on designated trails as walking can damage the beautiful trees because of their shallow root system. Part of Lost Maples’ appeal is its year-round

outdoor recreational opportunities, including hiking, birding, fishing, paddle sports, and mountain climbing. However, Lost Maples’ biggest draw remains the changing of the leaves each fall, when the park gets extremely crowded. In fact, it gets so crowded in the fall that visitors must book a year in advance, rather than a month in advance during spring and only a week in advance during the off-season. If you’re able to plan your visit during a weekday, it won’t be nearly as crowded, and definitely worth a day off from the office.

By the Numbers

Elevation at Lost Maples ranges from 1,800 to 2,250 feet. There are 11 miles of trails for hikers, so don’t forget to pack your hiking shoes and other essentials for the trail. The average annual rainfall is 35.1 inches and the average temperature for July is 94 degrees. The entrance fees are $6 for adults and children 12 and younger are free.

Prime Place for Bird Watching

Lost Maples can be separated into three major habitat categories: grasslands and scrublands; mixed evergreen and deciduous escarpment woodlands; and floodplain and streamside woodlands. The floodplain woodlands boast the greatest variety of birdlife, which is what makes Lost Maples so popular among bird watchers from all over Texas. All three of these habitat types are easily accessible by trails. The park also contains numerous species of plants, which has become popular with visitors.

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Day Trip

Reimers Ranch Park

eimers Ranch Park is only a half hours drive from Austin, which makes it the perfect day trip for many reasons, especially the panoramic views it provides of the Texas Hill Country. The 2,400-acre park, the largest in Travis County, is in Dripping Springs and is a nature lover’s dream combination of pristine parkland, open space and reserve land fit for various activities. Since it’s a day use park only, there is no camping allowed. The park boasts almost three miles of continuous frontage along the Pedernales River and is the largest parkland acquisition in the history of Travis County. The land, which was previously owned by Milton and Joy Reimers, was acquired by Travis County in 2005.

Dress the Park Part

There is so much to do at Reimers Ranch; it’s truly an active person’s playground. Activities include rock climbing, mountain biking, swimming, fishing, hiking and equestrian trail riding. Probably the most popular is mountain biking, with over 18 miles of trails winding through Texas Hill Country, but riders beware that trails are often closed after a heavy rain to help preserve the integrity of the trails. If you’re an avid biker, you’ll surely love the rolling landscape. The trails are rated similarly to a ski run system, with a green circle for beginners, blue square for intermediate, and black diamonds for advanced. Be sure to ask the park ranger at the entry system for a trail map.

By Jayme Lamm

Back-up Plan

Reimers Ranch has become a popular backup swimming hole when Hamilton Pool Preserve is too crowded and has long wait times. After parking at the River Bend lot and taking a short walk down a paved road, you’ll find yourself on the shores of the Pedernales River. The swimming hole has plenty of room for relaxing and taking in all the wonderful sights and sounds of the park, but visitors should note there is no shade along the river. Remember to pack your sunscreen, hats, an umbrella and ample drinking water, as there is no drinking water anywhere on the trails.

The Secret’s Out

The Central Texas rock-climbing community caught on a long time ago that Reimers has some worldclass climbing fit for all levels, and is one of the biggest attractions to the park. The majority of the climbs are on the cliff lines that head off to the right and left of the creek, parallel to the river. Many of the climbs overlook the Pedernales River, which provides excellent scenery and a post-climb cool down in the summer when it gets incredibly hot.

Bird-Watchers’ Delight

Although most head to Reimers Ranch for their rock climbing, mountain biking or white bass fishing, many avid bird-watchers flock there during cooler months. The ranch hosts monthly bird walks the first Saturday of the month from October through April, and it is known for its wide variety of winter sparrows over the winter. afm photo by Travis Perkins

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Running Shoe Review

BEST PERFORMANCE Nike Lunar Vapo 2 $110

by Cregg Weinmann

inding the best shoe for you has traditionally begun by assessing the characteristics of your feet and gait, and then matching them with the features and properties of a particular shoe. If you had a neutral gait, then your need for specialized shoes was reduced. However, if you rolled to the inside of your foot, called overpronation, the thinking was that you required a more heavily supported shoe. This approach was based on the science and construction-based solutions of 30 years ago. The notion of overpronation, and the thinking behind it, continued until recently. The (oversimplified) idea was that overpronation was bad and required a design solution to “correct” it. Runners who overpronated risked injury if they didn’t run in shoes that employed a structure to correct the excessive motion. The motion of general foot types is best served, first by certain footwear properties, components, and designs, and, second by an individual runner’s preferences for fit and feel. Of the two, fit and feel trump properties, components, and designs. All feet pronate and some, depending on their movement patterns, pronate more than others. That’s why what we suggest is a starting point within the categories of running footwear styles, but it’s only a starting point. Runners are very fond of their go-to shoes, and a large percentage of runners have been guided toward a particular shoe at the suggestion of a running specialty store. That suggestion starts the learning process for what works for the runners. With all the services your local running specialty store provides, it’s a great place to start your search. The recent minimalist movement (think: unstructured shoes, thinner/minimal midsoles, zero-drop shoes, etc.) set in motion an exploration and rethinking of these longheld tenets. Yes, the use of geometry and lighter materials have improved running shoes and their performance. But more importantly, this has resulted in a paradigm shift toward the understanding that running shoes by themselves don’t prevent overuse injuries because they can’t control overpronation. This doesn’t mean the accepted stabilizing technologies are unnecessary. They actually help resist the premature breakdown of the shoe’s structure and performance, playing a key role in the comfort of both your runs and your wallet. They just can’t stop the motion that your feet are inclined to take.

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NEW BALANCE ZANTE 2 $100

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BROOKS NEURO $130

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04.16 / austinfItmagazine.com

Wellness

Painless Travel W eâ&#x20AC;&#x2122;re cautious to prevent injury when exercising or competing, but seldom do we consider it during travel. With the immense growth Austin has seen, a regular daily commute can sometimes turn into an hour of sitting in your car while you slowly roll along to your destination. Vehicle seats are typically built to provide comfort. However, it may be surprising (and ironic) to hear that they arenâ&#x20AC;&#x2122;t built to sustain proper ergonomics, which consequently leads to injury or pain. This is the same type of issue you may deal with while sitting at your desk all day, working away at your computer. Even when you sit all the way back in your seat, increase the lumbar support, put the backrest upright and elevate the seat as much as possible, it is still not in the optimal position for proper sitting mechanics. Vehicle seats have an angle of less than 90 degrees. With this amount of hip flexion, the hip flexors can then get tight and create a forward pull of the lumbar spine. This will cause it to overwork and then create low back pain by making the low back muscles overwork. This is referred to as lower cross syndrome. The same can occur in the upper back, which is termed upper cross syndrome. When the anterior muscles of the shoulder girdle get tight, the shoulders then round forward and the head begins to shift forward. This creates a lengthening of the muscles of the posterior shoulder girdle and the upper back that causes that daily discomfort we so commonly attribute to stress. For every inch our head is anteriorly off center, there is an increase of 10 pounds of force on the posterior neck muscles.

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photography by Weston Carls

by Dr. Austin Reynolds, D.C., L.A.T.

It is also important to make sure that you are seated in the center of the seat. Leaning left or right can create compression of the musculature in the glute region and cause compression of the sciatic nerve, which can lead to piriformis syndrome. The best way to prevent irritation in the sciatic nerve is to reduce leaning left or right while sitting and to break up sitting time while traveling. I usually advise against sitting longer than an hour while traveling. Although itâ&#x20AC;&#x2122;ll make the trip longer, it will pay off in the long run when you arenâ&#x20AC;&#x2122;t having to see me in my office for any of these injuries.

Travel Tools

I have a couple of travel tools and exercises that I always recommend to patients who are trying to prevent these conditions from happening or are trying to correct these injuries they have already acquired. My go-to travel tools are the Trigger Point MB1 and Grid. The MB1 is a great massage ball that can be used to isolate specific areas like the piriformis or pectoralis muscles and doesnâ&#x20AC;&#x2122;t take up much storage space. The Grid is more general but better for the bigger muscle groups. It is bigger but its hollow design makes it easy to stuff with clothing or put a strap through from one of your travel bags. Chin retractions, wall angels and good mornings are my exercises of choice to start with while trying to create the ability to maintain proper sitting mechanics. afm 04.16 / austinfItmagazine.com

W W W. AT H L E T I C O U TC O M E S . C O M W W W. AT H L E T I C O U TC O M E S . C O M

Healthy Helpings

A little goes a long way, scientists learned when they measured the effects of weight loss. In a clinical trial, researchers randomized 40 obese individuals with signs of insulin resistance and challenged them to either maintain body weight or go on a low-calorie diet to lose 5 percent, 10 percent or 15 percent of their body weight. Results showed that obese individuals who lost as little as 5 percent of their body weight improved metabolic function and reduced the risk of developing Type 2 diabetes and heart disease. Additionally, they found that insulin sensitivity showed significant improvements after participants lose just 5 percent of their body weight. Positive changes were also shown in triglyceride concentrations, blood pressure and heart rate. http://nyti.ms/1Q4hqFq

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photo by Chris Hunkeler

An abundance of evidence points to the fact that exercise is good for your health. However, the benefits of exercise have long been an enigma for oncologists. It has proved to be strongly associated with lowering the risk of many types of cancer, but the issue lies in the biological stress that exercise causes on the body, which leads to inflammation that is suspected to be linked to elevated risks of cancer. In an attempt to better understand this biological mystery, scientists at the University of Copenhagen in Denmark tested the correlation of running and cancer by studying mice. The researchers divided mice into two groups: runners and sedentary. All mice were implanted with melanoma skin cancer cells prior to testing. In four weeks, far fewer of the runners had developed advanced melanoma than the sedentary mice. They also showed fewer and smaller lesions, and were less prone to metastases even after scientists injected a metastases stimulant. The scientists found that the runners produced more adrenaline, as well as a higher number of immune cells (also known as natural killer cells) that are known to be potent cancer fighters. One of the most significant results was produced when the runner mice were injected with an adrenaline blocker—it was only then that cancer developed at the same rate as sedentary mice. http://nyti.ms/1TYW3Ii

photo by Weston Carls

Although many teenage girls are blessed with fast metabolisms, it doesn’t excuse an unhealthy diet—especially one that is lacking in fiber. A study published in the journal Pediatrics revealed that adhering to a high-fiber diet during high school years can significantly reduce a woman’s risk of developing breast cancer. Harvard researchers behind the study based these findings on a long-term study of 44,000 women who were surveyed about their eating habits in high school, and then subsequently completed dietary questionnaires every four years. It was discovered that women who consumed high levels of fiber (24 grams per day, on average) had a 24 percent lower risk before menopause, compared with women who ate low levels (14 grams per day, on average). The benefits of fiber are not a new discovery, though. Other studies have shown dietary fiber can protect against colorectal cancer, lower risk for diabetes, and assist in weight management. Women are advised to consume 25 grams a day, and men are advised to consume 38 grams a day. http://n.pr/1QSAwQQ

UNLOCK YOUR BODY’S HEALING POTENTIAL RELIEVE PAIN

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Wellness

Safe Travels International travel starts with good planning. Before packing a single suitcase, it’s important to consider the health risks associated with different countries. So, making a trip to the doctor should be on the list before jetsetting around the globe. Each country has varying standards, but the U.S. Centers for Disease Control and Prevention suggests being up to date on all routine vaccinations. Ask your doctor for more specific details to prepare yourself, preferably about four to six weeks before departure.

By Victoria Espinoza

What are routine vaccinations? For most adults who received all their recommended vaccines as children, only a yearly flu vaccine and a tetanus booster every 10 years are needed. However, you should talk to your doctor about what’s best for you. If you did not receive all your vaccines as a child—or if you can’t remember—your doctor may recommend giving them again, just to be safe. For older adults, vaccination against pneumococcal disease or shingles might be advised.

*European countries do not require any extra vaccination beyond the normal routine. Some recommend Hepatitis A.

Ghana

• All travelers must have the Yellow Fever vaccination • Highly recommended: Hepatitis A, Malaria and Typhoid

Costa Rica

• Rabies, Hepatitis B and Meningitis are encouraged for certain areas and depending how long you are in the country

• Highly recommended: Hepatitis A and Typhoid • Rabies and Hepatitis B are recommended for those who will be spending time outdoors • Yellow Fever is suggested if you are not traveling from the U.S.

Brazil

• Highly recommended: Typhoid and Hepatitis A • Strongly consider: Hepatitis B and Rabies • Depending on where you are staying, Malaria and Yellow Fever vaccinations are recommended • If traveling to Rio de Janeiro for the Olympics, Malaria and Yellow Fever are not required for the area.

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South Africa

• Highly recommended: Typhoid and Hepatitis A • Yellow Fever is only required in the upper west part of the country • Malaria is recommended for anyone planning an extended stay

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• Highly recommended: Hepatitis A and Typhoid • You can get Hepatitis A and Typhoid through contaminated food or water in the United Arab Emirates, regardless of where you are eating or staying. • Encouraged: Rabies and Hepatitis B

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FAQ

Austin Fit was all ears as we listened closely while Dr. Emmy Wu of Capital Otolaryngology informed us about the best way to take care of our sound-sensitive organs. By Devyn Bernal What has the biggest effect on our eardrums, and how can we prevent them from being ruptured? Weather, in fact, has very little to do with the discomfort we may feel in our ears. Pressure is the biggest cause of change for this specific organ, which is why your ears are sensitive while flying. When you begin to ascend or descend, your ears may start to feel “full,” because the equilibrium in your ears is trying to readjust. This can even happen if you go up too high in an elevator too quickly! Until the ears have appropriately equalized the pressure on either side, they will have that sensation of a balloon about to burst. In some cases, such as a bad ear infection, the “pop” can provide relief, but in most cases, the pressure relieves itself on its own. What causes that distant ringing in your ears? The most common reason for ringing in your ears could be underlying hearing loss. If you think at any moment this could be the reason, get checked immediately! However, if you went to a wild concert at Stubb’s the night before, chances are your ears are still suffering from a temporary discomfort that is sure to go away on its own. If you’ve been previously diagnosed with a TMJ (temporomandibular joint disorder) or have any other issues with your jaw, the connection to your ear drums can cause pain as well. Lastly, emotional stress can harm even your ears, so make sure you take the time to relax and meditate when you can. How long do ear infections typically last? A viral ear infection typically lasts 3 to 5 days, and like a common cold, you have to wait it out and let the infection heal on its own. A bacterial infection can be harder to take care of, which is why doctors recommend antibiotics. With the proper treatment, the infection should go away after a week or so. If any pain lasts too long, be sure to come in and get it professionally checked.

What causes fluid to form in the eardrum? Fluid found in your eardrum could be a number of things—from too much pool time, too much ear wax or side effects of allergies. Do not—I repeat—do not use a Q-tip to clean it out. This is not what Q-tips are meant for, contrary to belief, and they just make a regular checkup even more difficult for doctors. Most of the time, the feeling of fluid in your ear will go away on its own, but if it lasts longer than a few days or drives you to the brink of insanity, go in for a checkup to find the real problem. Many patients have chosen to get a cleaning once or twice a year from our office, or you can do it yourself at home with a few drops of hydrogen peroxide. This solution also helps with swimmer’s ear, a very uncomfortable pain for avid aquatic athletes. If this is the case, dry your ears by lightly tapping the outside with a towel, wear waterproof ear plugs when possible, or use a blow dryer on the lowest setting at least a foot away from your ear. Any other advice you’d like to share with us, Dr. Wu? No Q-tips! afm

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Anatomy of Freestyle Stroke

Streamline

performed by Missy Kuck, Austin Aquatics and Sports Academy

This is your free speed off the wall, whether it's a start or a turn. It is the fastest moment of your stroke. • Raise arms behind your head and tuck behind your ears. • Hands are on top of each other, body is in a horizontal plane, and toes are pointed. • Push 12 to 18 inches under the water surface to remain below the turbulent surface.

Catch

The catch phase is where you feel and “grab” the water in order to propel yourself forward. In this phase, you are actively extending and building power for the rest of the pull. • The arm that is “recovering” is in a high elbow position as depicted. • The catch arm enters the water, finger tips first, and in front of the same shoulder. • As you rotate and reach forward, make sure palm of hand is facing the bottom of the pool with finger tips pointed slightly down. • This initiates that catch or the grip on the water.

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Pull

• Without dropping your elbow, lower the hand and forearm, with the hand directly below the shoulder. • Begin pressing back (not down) on the water while keeping that elbow as close to the surface as possible. • While the catch arm is pushing back, the recovery arm will enter and start the stroke on the other side. • As the catch arm finishes the pull, it should remain close to the side of your body. In fact, some drills emphasis the finish of the pull by having swimmers brush the side of their hip before beginning the recovery portion.

Breathing

• In freestyle swimming, only turn your head slightly so that you leave one goggle in the water and one goggle out. Don't over rotate or lift your head to breathe. • Keep the crown of your head down and near the surface of the water. • As water displaces around the crown of the head, it forms a “pocket” where you will breathe. • Focus on exhaling while your face is in the water. In doing so, you will only have to focus on the inhale when you take your breaths. • Relax and take your time!

04.16 / austinfItmagazine.com

5 Things I Wish I Knew Before My First Triathlon

by Carrie Barrett

hey may say that ignorance is bliss, but in the world of triathlon, knowledge is power. Knowledge and lots of practice, of course. There's no doubt that the sport can be intimidating. Those triathletes make it look so darn easy as they whiz through the race course in a feat of determination and focus. Like a blur, they are out of the water, flying on the bike, and floating through the finish line. Three vastly different sports come together in one huge dizzying event. There are transitions, aid stations, wetsuits, run shoes, timing mats, and finish lines. For a newbie, it can feel ridiculously overwhelming and cumbersome, but knowing a few trade secrets from veterans will go a long way in alleviating some anxiety. As nervous as you may feel, though, know that the 2,000 others who race with you are feeling the same thing. Any veteran triathlete has their own humorous story about their first race experience. We've all made mistakes and just because there are a lot of elements to the sport doesn't mean it can't be fun. Here are a few tips gathered from local coaches and triathletes about things they wish they knew before their first triathlon.

1) What in the World Do I Wear? Long-time triathlete Kristen remembers her first triathlon with an embarrassing chuckle. She swam in a two piece bikini and then freaked out because she didn't know what she was supposed to wear on the bike and run! Needless to say, she ended up changing clothes in a port-a-potty during her transition to the bike. While some people can get away with racing in a simple bathing suit (and I'll try not to hate those people because they can), by and large, both men and women race in what is known as a “race kit.” These are outfits designed specifically for triathlon. The light

74 austinfItmagazine.com / 04.16

material dries easily on the bike, the shorts often have a small padding (or chamois) built-in for cycling, and many brands even have a built-in sports bra for women. Let's face it, running around in tight spandex and lycra isn't really on anyone's bucket list, so that is why it's important to try on different brands if you can. I've definitely learned that tri kit sizes are not “one size fits all” because I have a closet full of different kits ranging from small to extra-large.

2) What Do I Eat and Drink? Whether you're a rookie or a professional, dialing in the right nutrition and hydration plan is paramount to a successful experience. Months of training, pool time, and running can go right out the window if you haven't formulated a plan on what to eat and drink during your event. It's equivalent to starting the Daytona 500 with a half-tank of gas and no planned pit stops. Your car might be the prettiest and most sponsored one out there, but no one will know if it's towed off the track due to lack of fuel. Keep it super simple at first, especially if you're going shorter distances. Aim for 30 to 40 ounces of water per hour (particularly in the hot months). That's at least two bottles per hour. You may choose to experiment with an electrolyte replacement sports drink since most races have those available on the course. However, take note that many of these products are also laden with sugar, and unless you are fueling up for a long day or have practiced with these, they can often add unnecessary calories and potential stomach distress. The numbers of calories to consume will vary from person to person but generally fall into the 200–400 calories per hour range. If you're racing a short-distance triathlon, you may need nothing more than a sports gel or quick snack to get you

photo by Jenny Sathngam

Fitness

Oxygen Treatment for through the entire event. Other athletes rely solely on liquid calories, like Carbo Pro or Tailwind, both powders you mix with your water. For many, these are easier to consume and digest than solid forms of food. If you have a Garmin or other sports watch that tracks your calories burned, start to pay attention to how much you're burning each hour when training. Are these watches totally accurate? Who knows for sure? I suppose we never really know if our bathroom scale is truly accurate (I'm hoping it's not), but if you've plugged in your proper profile data, at least you will have consistency with the feedback. If you burn 200 calories in a 30-minute run, then, on average you burn about 400 calories per hour. Start by taking in about 50 percent of that amount per hour and adjust from there. The shorter the race distance, the less you will need, but don't attempt to race over an hour on an empty gas tank.

3) How Fast Should I Go? Ask yourself what you want to accomplish when you race. If this is your first race and your goal is to enjoy the process and finish something you once thought impossible, then take any speed or time expectations out of the equation. Most importantly, have fun and bask in the glow of your accomplishment! Heck, don't wear a watch and see what happens. You may actually surprise yourself with how fast you go when you just listen to your body. Unless you're well-versed and trained in the world of power meters and heart rate, my advice is to simply enjoy your day. You'll never be the fastest triathlete you know, so you may as well have the most fun, right? A good general rule of thumb for beginners involves measuring your rate of perceived exertion. If you feel yourself breathing really hard and struggling to catch your breath, slow yourself down. This goes for all three disciplines, including the swim. Pace yourself and get your breathing under control. This ensures more calorie absorption, consistent pacing, and a satisfying finish. Another question to ask yourself out there is, “Is this a pace or effort level I can sustain for the entire race?” If the answer is a resounding “heck no,” then slow yourself down. Remember, whether you're racing a Sprint or an Ironman, you still have to manage your effort levels to last throughout the entire course.

Athletes

4) Practice in Open Water and Try A Wetsuit if You Plan to Wear One on Race Day. USAT Coach Jeff Raines remembers first-hand what it was like hopping into the open water in his wetsuit for the first time. “I felt super constricted and wasn't prepared for that immediate panic feeling.” Alas, when you're used to swimming in a pool, total and sudden immersion into a murky lake with hundreds of others can bring out unprecedented fear in anyone. Prior to race day, swim in open water to gain a feel for what it's like. Trust me, it is much different from staring at a black line in a clear pool. Fortunately, Austin isn't short on open water options with gems like Barton Springs, Quarry Lake, and Lake Pflugerville. Practice, especially, your breathing patterns and sighting. It's easy to swim off course in open water when there isn't a wall for breaks at the end of every 25 yards. This takes some getting used to, but you'll be thankful you practiced in advance. Likewise, if you plan on racing in a wetsuit, make sure you try it out prior to race day. Wetsuits are tight and heavy on compression and buoyancy. Visit a local triathlon store (Austin Tri-Cyclist and Bicycle World are two of them here in town) and try on different wetsuits. Like race kits, every brand has a different fit and feel. Some shops will even let you try them a time or two to make sure the fit is correct. Take advantage of these awesome services, but don't wait until the week before the race to do so.

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5) When in Doubt, Ask A Triathlete— They Love to Talk About the Sport. Triathletes love to talk triathlon, and there is no shortage of advice, wisdom, and tips out there. (Sometimes too much!) Every athlete I've ever met has been generous with their time and willingness to help out a fellow triathlete. Anyone who has raced the sport for any amount of time has an embarrassing story about things that go awry during a race. It's those stories, by the way, that make the best memories. You'll never have as much fun as you do when you're a beginner. Embrace that feeling and know that after you cross the finish line, you'll be the one who gets to dispense your experience and inspiration to the next batch of rookie triathletes. Triathlons are an exciting challenge, but above all, they are fun and empowering. Enjoy your training and use these tips to make race day as stress-free as possible! afm 04.16 / austinfItmagazine.com

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Fitness

By Diane Vives, M.S., C.S.C.S., N.S.C.A.-C.P.T., F.M.S.

The AFM FITTEST has a new test this year called the wall ball. This is an assessment of the total body speed, strength and power endurance that has been made popular in the CrossFit community. The movement is a combination of a front squat to a push press that finishes with a vertical toss. So, in the workout this month we will look at movement building blocks that compose this timed whole body test. 76 austinfItmagazine.com / 04.16

Purpose: Train the squat movement with an anterior load. As the upper leg lowers below horizontal, work to maintain a more upright torso to effectively handle the resistance with good posture. • Start with a shoulder-width stance and toes rotated slightly outward. Hold the barbell or kettlebells in a front rack position in contact with the anterior, meaty part of the shoulder. • Elbows should be pointing forward for barbell loading and to avoid the bar rolling out of position. • Imagine you are standing over a bucket and lower your hips into the bucket by flexing at the hips, knees and ankles. • Squat maintaining an upright torso and front rack with barbell in position. The wrist should be relaxed with fingers simply holding barbell placement. • This should be a smooth controlled movement with a short pause showing control at the bottom. Then, push your heels through the floor to extend the lower body and return to the start position. Tweak: A dowel rod or lighter body bar may be used while learning the movement. Movement quality is the priority to build efficiency and safety in the Wall Ball Test.

photos by Brian Fitzsimmons performed by Megan Miller, Crossfit Central

Easy as 1-2-3

1/ Front Squat

2/ Push Press

Purpose: This movement requires a dip and drive movement that engages the vertical momentum with a power position in the lower body, then uses that momentum to finish the overhead press. This transfer of the load from the front rack position to overhead is key in the wall ball movement. • Start with a shoulder-width stance and toes rotated slightly outward. Hold the barbell or kettlebells in a front rack position in contact with the anterior, meaty part of the shoulder. • Elbows should be pointing forward for barbell loading and to avoid the bar rolling out of position. • Be sure to keep eyes forward, head vertical with chin tucked.

This will allow the bar to travel close but not contact the face. • Using quick flexion of the lower body into the power position, also considered a quarter squat, to start the “dipping motion” that loads the lower body. • Quickly extend the lower body to “drive” the load from the bottom up using the whole body to lift the weight off the front rack. Follow the momentum of the bar upward until the elbows are fully extended, arms in line with the ears on each side of the head, and weight comes to a controlled stop in the catch position. • Lower the weight down under control, back to the front squat position.

3/ Plank with Leg Lift

Purpose: The Plank exercise trains the torso or “core” to act as a conduit that transfers force from the lower body to the upper body. The compressive force between forearms and feet assist in reflexive stability of the kinetic chain. This takes establishing a strong posture where the rib cage stacks over the pelvis to create good inter-abdominal pressure and tightness that protects the spine and creates the stiffness needed for the conduit transfer. • Start in a plank position with elbows under the shoulders, fore arms flat and in line with the torso, and feet hip-width apart. • Make sure torso is parallel with ground and there is a straight line through the shoulders, hips and knees. • Slowly and under control, extend one hip, lifting the foot just off the ground. Then, hold for a count of five. Then lower the leg back to start. • Continue to alternate legs for the desired number of repetitions. Tweak: Focus on the plank without flexing the hip.

The physical ability to gain movement efficiency and build work capacity are key for completing the Wall Ball Test and hitting your personal record of reps in one minute. Don’t forget to reach out to your local personal trainers or strength coaches to assist in your technique and training for this year’s AFM FITTEST! 04.16 / austinfItmagazine.com

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Events

Featured MOTOGP Grand Prix of the Americas

Sports and Outdoors

April 2

THE COOLEST WAY TO GET FIT IN AUSTIN!

Horrible Hundred Austin High School Designed for elite and amateur athletes alike, The Horrible Hundred tests endurance, strength, power and speed by requiring teams of two to tackle 100 yards worth of challenges. thehorriblehundred.com/ April 3

Anyone can learn to play! Hockey Leagues for Youth and Adult, Beginner–Advanced Instructional Hockey Classes for Youth and Adult. NORTHCROSS MALL 2525 West Anderson Lane | 512.252.8500 WWW.CHAPARRALICE.COM

Austin 10/20 Austin The 5th Annual Austin 10/20 will feature 20 live bands along the 10-mile race course in North Austin with a headliner concert at the finish. A very generous prize money purse is up for grabs in the 10/20 Championship division of the race. Austin1020.com April 8-10

MOTOGP Grand Prix of The Americas Circuit of The Americas

78 austinfItmagazine.com / 04.16

MotoGPTM, the pinnacle of all motorcycle world championships, joins the roster of racing events at the Circuit of The Americas track with a threeday series at the purpose-built Grand Prix venue. With the addition of this race, the new circuit is the first North American racing venue to host both two and four-wheeled world championship events in one year's time. circuitoftheamericas.com/ motogp April 10

Capitol 10K Congress Avenue to Auditorium Shores Texas' largest 10K race and one of the nation's top runs draws some 18,000 serious and not-soserious runners. cap10k.com April 23

Beer Relay Austin Join the first-ever beer drinkin' and trail runnin' race in the

nation! You and your friends will take turns running a beautiful 5K trail loop. Before each lap is run, you have the option to drink a 12-ounce Oskar Blues beer for a 2-minute deduction off your lap time. The team with the most laps and the lowest time wins. thebeerrelay.com April 23-24

Reebok Spartan Austin The Reebok Spartan Super: This is our middle distance course. With a longer distance than the Sprint and more obstacles, the Super will test your endurance, perseverance and grit. The 8-10 Mile Super packs more than 25 Signature Spartan Obstacles through tougher and more rugged terrain. spartan.com/en/race/detail/1096/ overview

Food and Drinks

April 2-3

Gluten-Free Food Allergy Fest Austin Convention Center

04.16 Submit your event online at austinfitmagazine.com

April 23

The 21st Annual Louisiana Swamp Thing and Crawfish Festival The Austin American-Statesman Parking Lot It's a Cajun festival in Texas. More than 5,000 pounds of crawfish are consumed at this annual event, which also features zydeco, brass band, funk, blues and rock music. roadwayevents.com April 24-26

Austin Food + Wine Festival Auditorium Shores and Republic Square Park Pamper your palate in one of the hippest cities in the country at the Austin Food + Wine Festival. Join top chef talent, sommeliers and winemakers from across the nation and Austin's own acclaimed gourmet scene for an indulgent, three-day epicurean adventure unlike any other, topped off with live musical performances. austinfoodandwinefestival.com

Arts

April 5-10

Fusebox Festival Various Locations Fusebox is a hybrid arts festival that champions adventurous works of art in theater, dance, film, music, literature, visual and culinary arts. The festival takes place over five days in venues and locations all over the city. Hundreds of local, national and international artists across all disciplines converge for one of the most notable cultural events in the country. fuseboxfestival.com April 7-10

Austin International Poetry Festival Various Locations Poets from around the world, country and all of Texas gather

for four days of live performances, readings and workshops during the Austin International Poetry Festival in April of every year. AIPF provides an inclusive, diverse, multi-generational environment welcoming the broadest possible audience of poets and non-poets alike in appreciation of the spoken and written word. aipf.org April 14-17

April 8-9

The 15th Annual Lonestar Round Up Travis County Expo Center A huge outdoor car show and live music festival with tons of vintage hot rods and custom cars driven here from all over the country, and bringing visitors from all over the world. lonestarroundup.com April 15-23

Old Settler's Music Festival Salt Lick BBQ Pavilion Central Texas' signature music event featuring Grammy-winning Americana, arts and crafts, camping, food and libations. Acoustic jazz, blues and bluegrass are all performed by old-time local favorites and award-winning artists from around the world. oldsettlersmusicfest.org

Austin Fashion Week Various Locations Austin Fashion Week showcases the work of fashion designers, photographers, hair stylists, makeup artists and models from around the state of Texas with runway shows, designer meetand-greets, themed parties and benefits for Austin nonprofits. afw.fashionxaustin.com

April 15-17

April 20-23

Austin Reggae Fest Auditorium Shores A fundraiser for the Capital Area Food Bank, Reggae Fest features three days of reggae, world and dub talent, along with more than 50 vendors selling food and arts & crafts. austinreggaefest.com April 29-May 1

Art City Austin Festival Palmer Event Center Nearly 200 national artists, top local restaurants, two music stages and hands-on art activities make this one of the city's favorite festivals. artallianceaustin.org

Lifestyle

April 2-3

Zilker Garden Festival Austin For over 50 years, the annual Zilker Garden Festival has been a one-stop, garden shopping destination when spring arrives in Austin and Central Texas. A family-friendly event, the garden festival offers something for everyone zilkergarden.org/ZGF/

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Moontower Comedy & Oddity Festival The Paramount Theatre and other locations Moontower Comedy & Oddity Festival presented by the Paramount Theatre brings to Austin some of the funniest, wittiest and oddest world-class comics from around the globe. National headliners, up-andcomers and local Austin-based comedians ensure three hilarious days of fun. austintheatre.org

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Lectures, demonstrations, seminars and more than 75 exhibitors will showcase the gluten-free lifestyle during this two-day food festival. glutenfreefoodallergyfest.com

April 23

Burning Can Festival Austin Come join Oskar Blues Brewery's Burning Can, the celebration of craft beer in a can, live music, and the adventurous lifestyle! Everything a true Austinite could ever want. Come out for the fun, stay for the live performance by Drive-By Truckers. burningcan.com

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Race Calendar Hells Hills

50mi/50km/25km/10km Rocky Hill Ranch Smithville, TX

Great for competitive and rookie runners!

Paleface Trail Run

Marathon/Half • Marathon/5km Pace Bend Park Spicewood, TX

Get advice on trail running on Tejas Trails’ Facebook page!

More than just trail running... Details and Registration TejasTrails.com

April April 2

Hays Rebel Run 5K Mountain City haysrebelrun5k.com/ Head for the Cure Central Texas 5K and Kids Austin events.headforthecure.org/site/ TR?fr_id=1311&pg=entry

2016 Autism Bike Ride Georgetown austinautismsociety.org/getinvolved/bike-ride/ 8th Annual Autism Bike Ride and Fun Run Austin austinautismsociety.org/getinvolved/bike-ride/

Statesman CAP10K Austin cap10k.com/ April 15

Ragnar Relay Austin livestrong.org/events/2060/ April 16

April 9

Hells Hills 50mi/50km/25km/10km Smithville, TX tejastrails.com

April 10

Leadville Rattler Austin rockyhillranch.com/leadville-austinrattler-april-9-10-2016/

BP MS 15, Bike MS Houston to Austin main.nationalmssociety.org/site/TR/ Bike/TXHBikeEvents?pg=entry&fr_ id=27003

April 3

Austin 10/20 10M Austin austin1020.com

80 austinfItmagazine.com / 04.16

Longhorn Run 10K, 5K Austin utlonghornrun.com/race-day-info. html

Cardinal Run 5K, 1M Fun Run Buda athleteguild.com/running/budatx/2016-santa-cruz-catholic-schoolcardinal-run-wellness-fair-andcarnival

Dell Children’s Medical Center 5K, 1M Fun Run Austin dellchildrens.net/dell-childrensmedical-center-5k-and-family-funfair/ Mud Factor 5K Austin mudfactor.com/mfevent/ austin-2016/ Not Your Ordinary Run 5K, 1K Pflugerville nyosfunrun.com Run For Your Life Austin 5K Austin runforyourlifeaustin.com

photo by Chris Infurchia

Featured Ragnar Relay

Apr—MAY Submit your event online at austinfitmagazine.com

April 24

Doggie Dash 5K Buda runsignup.com/Race/TX/Buda/ DoggieDash5KandFunWalk? Rogue Trail Series – The Tangle Austin roguetrailseries.com/tangle/ April 26

2016 Fiesta Especial Royalty Run 5K & Parade San Antonio texasrunningpost.com/racecalendar/2016-fiesta-especialroyalty-run-5k-parade/ April 30

Thrill Seeker Stunt Run San Antonio stuntrun.com/index.html Ants in Your Pants 5K Pflugerville runsignup.com/Race/TX/ Pflugerville/ants2015? Hill Country Ride for AIDS Austin web.hillcountryride.org

May

Hachie 50M Waxahachie runningintheusa.com/LinkClick. aspx?URLID=341965 Jon’s Run/Stroll San Antonio runningintheusa.com/LinkClick. aspx?URLID=210099 Northside Education Foundation 5K San Antonio runningintheusa.com/LinkClick. aspx?URLID=341287 PurpleStride Austin Austin runningintheusa.com/LinkClick. aspx?URLID=215423 Saints and Sinner After Dark 5K Hutto runningintheusa.com/LinkClick. aspx?URLID=350944 Spa Girl Tri San Antonio runningintheusa.com/LinkClick. aspx?URLID=142894 Sprint For Life 5K Houston runningintheusa.com/LinkClick. aspx?URLID=41458

May 1

Noble Run Cedar Park runningintheusa.com/LinkClick. aspx?URLID=241768 Rookie Triathlon Austin runningintheusa.com/LinkClick. aspx?URLID=123385 Travis Country 5K Run Austin runningintheusa.com/LinkClick. aspx?URLID=234972 May 7

Best Dam Run in Texas Waco runningintheusa.com/LinkClick. aspx?URLID=50842

Texas Flower Country Women’s 5K/10K Run Fredericksburg runningintheusa.com/LinkClick. aspx?URLID=10281 The Color Run Austin runningintheusa.com/LinkClick. aspx?URLID=22737 May 8

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Q&A

Olympian Profile

Trey Hardee Specialty: Decathlon

Within the decathlon, what is your favorite event? Pole vault is my favorite. It was my first love. It was my intro into track and field. On top of that, there’s nothing cooler than pole vaulting. You’re taking your life into your own hands and flying 18 or 19 feet into the air and then landing on your back is a cool feeling. For those who don’t know how the decathlon works, explain the breakdown of it. We compete in two to three meets a year. It’s ten events over the course of two days—five events on each day. It starts with the 100-meter dash, long jump, shot put, high jump, and 400-meter dash on day one. The next day is 110-meter hurdles, discus throw, pole vault, javelin throw and 1500-meter run.

How does the time leading up to the 2016 Olympics compare to the time leading up to the 2012 games? Leading up to 2012 I was on a mission. I failed miserably in 2008, but came off of that and won two world championships. I had elbow surgery right before the London games and I wasn’t even sure I was going to make the team but I was still enjoying the moment. I’ve had a run of bad luck in the build up to 2016 though. I had to bow out of 2013 and 2015 world championships, but I’ve still been at my top form. This is going to be my last Olympics. I’m letting it all hang out there and leaving no stone unturned, just so I can look back on this and not regret anything. What does life after the Olympics look like? I don’t know, but I’m excited for it.

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photo by Brian Fitzsimmons

What’s your diet like? As I’ve gotten older it’s gotten more refined. I don’t want to say strict, but it’s definitely healthy. I juice a lot, I eat really lean, colorful and fresh. I don’t think eating this healthy is who I am; I still consider it a sacrifice. Every week and a half to two weeks I allow myself to eat what I want for a meal or two.

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