13th ANnual Swimsuit Edition
mAY 2016
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512.509.TEAM (8326) | sportsmedicine.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 Runner Austin Fit Mag - trim 8.375 x 10.875 tm
May.16
22 Swimsuit Edition
Soak up the summer sun in the most stylish swimsuits
Dancing: What’s the Pointe? / 38
A profile on young elite dancers Gracie Coates and Monroe Cline
AFM FITTEST / 52
Swimsuits Modeled by Brigitte Buckholtz, Matthew Carney, Kristina Olson, GovinDa Tidball, Catherine Stanley Photography by Brian Fitzsimmons Hair and Make-Up by Rae Cosmetics Styled by Gretchen Goswitz On Location at Monahans Sandhills State Park, Lake LBJ, Waller Creek Boathouse
dalina Ford Alexa Leather Triangle Top & Tie-Side Bottom ($42 & $42) Dalinaford.com
cover and contents photos by Brian Fitzsimmons; Hair/Makeup by Anastasia Miller, Rae Cosmetics
We’ve covered everything you need to know for this year’s event
The Good Stuff
Exclusive! Behind The Scenes photos online at austinfitmagazine.com
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IT’S THE MOST DELICIOUS RACE WEEKEND EVER Okay Foodies, don’t miss out on this huge line up including three-days of events that will get your mouth watering and your heart pumping. Calories burned, calories earned, right? Whether you join us race day only, or grab the squad for the whole weekend, you can count on a true cardio burn and tasty rewards at every turn. Complete the race and finish at the John Hancock Vitality Village featuring celebrities including fitness pros like marathon record holder Ryan Hall, celebrity chefs, and some serious swag, celebratory drinks, and more!
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May.16
Highlights
36 Style
Nutrition
Mother’s Day Gift Guide / 62
Watermelon Plum Chicken Salad / 18
Toss in some watermelon and plum to freshen up this classic dish
Let the Beet Drop / 20
Beets are having a moment. They’re taking root this spring in drink and snack innovations
Moms are the best, so get your mom the best gift for Mother’s Day
Wellness
Work Like a CEO, Look Like a Model / 68
These executive bio-hacks help you fit exercise and healthy habits into a busy workday
Healthy Helpings / 70 Medical FAQ / 72
Let your old water sports routine fall to the wake by trying one of these fun and futuristic experiences on Lake Austin
Fitness
7 Types of People at Your Gym / 32
How to identify the different kinds of people who lurk, lift and lunge at your gym, plus advice on what you can do to deal with each one
Euphoria Festival Celebrates Five Years / 35
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Protect your skin and hair with products that free of harsh chemicals and locally made
Culture
Why Surf When You Can Fly? / 30
74
Natural Beauty / 60
The local four-day event at Carson Creek Ranch brings more than music to the Austin festival scene
Progressive Pilates 36
Creativity is abundant in Austin, but it’s particularly evident at a few Pilates studios
May is Stroke Awareness Month – How much do you know about this medical condition?
A Tourist in Your Hometown / 74
If you're itching to re-explore Austin while burning a few calories, consider taking a tour with these two up-and-coming businesses
Stop Kickin’ the Tires / 76
Implement this apparatus to liven up your boring and tire(d) workout
Events / 78 Rides + Races / 80 Discover! / 82
photography by Weston Carls (top right; bottom); illustrtation by Edgar Vega
32
Editor’s Letter / 10 Contributors / 12 #KeepAustinFit / 14 Exposure / 16
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Editor’S lETTER
T
he Swimsuit issue is a favorite of mine to put together. This is AFM’s thirteenth swimsuit edition, and it’s been a blast looking back at previous issues and noticing style changes while getting inspired for the current issue. We worked with five models this year: Kristina Olson, Govinda Tidball, Matthew Carney, Brigitte Buckholtz, and Cat Stanley. What’s unique about this edition is that three of our models make contributions in other areas of the magazine aside from their swimsuit pictures. Read Kristina’s review of her experience with water jetpacks on Lake Austin (pg. 30), or pick up a few bio-hacks from Govinda to optimize wellness in your daily routine (pg. 68). I also interviewed Matthew to learn more about Austin’s progressive pilates scene (pg. 36). In mid-April, AFM put together a 12-person team to run a Ragnar relay race from Fredericksburg to Austin (200-ish miles). We figured if we’re going to talk the talk, we ought to prove we can walk the walk—or rather, run the run. We won the mixed corporate division and placed 13th overall out of 200 teams! Although cramming that many sweaty people into one vehicle for 26 hours straight doesn’t sound like much fun, our team had an absolute blast. On the subject of teams and fun fitness competitions, May brings our annual AFM FITTEST. Individuals and teams will be showing off their athletic abilities to edge out other Austinites in hopes of being crowned the fittest of their division. Even if you opted out of competing, we encourage everyone to join us at Camp Mabry on May 21 to cheer from the sidelines and enjoy the camaraderie of the fitness community. To prepare for the AFM FITTEST, read through our comprehensive guide. Euphoria Festival just celebrated their fifth anniversary, and welcomed thousands of attendees to Austin. Music festivals don’t exactly scream health and fitness, but that’s where Euphoria stands out. The 96-hour festival amenities included morning yoga, daily workshops, local food offerings, and a river cleanup led by Keep Austin Beautiful. I love that this event had a focus on authentic connecting and community building, because that’s just as important to our health as weight training and cardio. Let’s continue to support each other and encourage a life of wellness. After all, teamwork is what makes the dream work! Keep Austin Fit, Gretchen Goswitz, Managing Editor
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THE LIST
MotoGP
MotoGP World Championships drew in a crowd of over 130,000 people to Austin this year. I always wondered why these motorcyclists need to be in tip-top shape, so I tried it for myself. Let’s just say, after two laps around the track, my whole body was sore.
Juice Society
The Juice Society storefront is now officially open! The juice is fresh and the vibes are groovy. It’s also a great place to lounge (and read through the latest issue of AFM).
Bonus Suits
This is what happens when there’s too much of a good thing. We had so many amazing photos of these swimsuits, but we couldn’t fit them all into this issue. Go to austinfitmagazine. com to see more of our favorite looks!
JOY HAPPENS AT ALL SPEEDS. Just Ride Your Bike.
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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. Kristina Olson
Kristina Olson is an IFBB Pro, Certified Personal Trainer, and Advanced Certified Scuba Diver. Prior to working in the fitness industry, Kristina was the front woman of the band Kristina & The Dolls, wrote songs for major motion pictures in Hollywood, and got her B.S. in earth sciences from the University of California, San Diego. From a young age, she learned to embrace the unknown and challenge herself. Kristina played Junior Olympic Softball as a teen and spent much time on the slopes skiing and snowboarding with her family. Being a bit of an adrenaline seeker, she’s enjoyed skydiving as well as flying fixed-wing aircraft and rotorcraft. A couple of items on her bucket list include getting her pilot’s license and going cage diving with great white sharks. For more about Kristina, you can follow her on social media. IG: @_Kristina_Olson Website: www.fitnessko.com
Govinda Tidball
Govinda grew up a global citizen with a Midwestern father and a mother from the tropical island nation of Sri Lanka. He received his B.S. in Business Administration and a Masters in Journalism from the University of Nebraska. His passion for fitness comes from his family and his transition as a performance athlete and champion swimmer to professional and daily life. His unorthodox approaches to training, health and maximizing vitality capitalizes on his approach to life and are peppered with bio-hacks he has learned through his diverse exposure. A former international CEO, television host, runway model and brand personality;
Govinda has also been an international aid worker and disaster responder in India, Africa, Sri Lanka, Thailand and Haiti. His current professional efforts are in the areas of commodity imports and next generation data compression. His current humanitarian efforts are focused on counter human trafficking and the Human 2020 initiative. He loves dancing, motorcycles and AcroYoga.
Devyn Bernal
Devyn Bernal recently made the move to Austin after spending most of her life in Dallas. Having studied journalism at the University of Alabama and University of North Texas, her focus is writing and editing. Her number one goal is to stay active, whether that's here in Austin or in a new city across the country. When she is in town, she's researching a new story or bartending at Star Bar. In between, she enjoys mystery novels, craft beer, classic movies, and running.
Publisher/CEO Louis M. Earle COO/Associate Publisher Alex Earle Managing eDITOR Gretchen Goswitz Creative Director Weston Carls Advertising Consultants Betty Davis, Brian Martinez, Kristin Nelson, Andrea Rayner Operations & Content Coordinator Devyn Bernal Writers Carrie Barrett, Devyn Bernal, Victoria Espinoza, Darryl Payne, Jr., Kristina Olson, Govinda Tidball, Stephanie Twohey, Angela Vega Proofreader RAmona FLUME 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.
Please recycle this magazine
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PGA Performance Center AFM caught up with the head trainer of the PGA performance
photo by Weston Carls
center to find out how professional golfers on the tour build strength needed for legendary drives.
2016 MOTOGP Photo Album
photo by Kurt Bradley
The closest you'll get to being on the bike.
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.
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Send your hi-res, active lifestyle photos to FitFocus@AustinFitMagazine.com for a chance to be published.
Photography by Kurt Bradley
Nutrition
Watermelon Plum Chicken Salad By Darryl Payne, Jr.
Chicken salad is perfect for a May picnic in the park, but the traditional recipe can be dull. Toss in some watermelon and plum to freshen up this classic dish. What You Need
1/2 lb Grilled Chicken Breast, diced in 1-inch cubes 1 cup Seedless Watermelon, diced medium 1/2 cup Plum, diced medium 1/4 cup Pumpkin Seeds, roasted 1/2 cup Walnut, chopped & roasted 1/3 cup Red Onion, minced 1/3 cup Celery, minced 1/3 cup Beets, shredded 1/2 cup Fresh Basil, thinly sliced 1/4 cup Mayo 3/4 cup Vanilla Greek Yogurt 1-2 Tbsp Creole Seasoning, to taste
How to Make It
1. Combine all ingredients in a mixing bowl except for the mayo, yogurt & seasoning, and toss until it's mixed fairly well. 2. In a separate container, combine the remaining ingredients, then fold into the chicken mixture. 3. Refrigerate for at least 30 minutes and enjoy.
photo by Weston Carls
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Nutrition
Let the Beet Drop
By Victoria Espinoza and Bianca Morrison
Beets are having a moment. Notice them take root this spring in drink and snack innovations.
J
ust like orange is the new black, beets are the new kale. Earthy and chock-full of antioxidants, beets are low in fat and an excellent source of folic acid. They have been shown to help reduce blood pressure and increase stamina. According to a study published in June by the American Journal of Physiology– Regulatory, Integrative and Comparative Physiology, beet juice may have some cardiovascular benefits. Research shows that nitrates in beet juice can increase blood flow and improve blood vessel dilation. In many experiments, it’s been proven that beet consumption improves athletic performance. Cyclists who drank beet juice could ride 16 percent longer than without beet juice in their diet.
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Olympic runners were clocked at an average of 11.9 km/hr and improved to 12.3 km/hr after incorporating beets into their diets. Additionally, they had a lower rate of perceived exertion during the first part of the run. Athletes benefit from beets due to a concentrated molecule called nitrates. You may heard of nitrates—they have a bad rep for their association with food preservatives and have been linked to causing cancer and diabetes. However, when consumed in their naturally occurring form in vegetables they have considerable health benefits. The fiber, antioxidants and phytochemicals in plants cancel out the bad benefits found in the molecule. Eating them an hour before a race widens the vessels and allows a better flow of blood which increases oxygen through the muscles.
discover the MOST IMPORTANT If you’re looking for a different way to consume beets without losing all of these major health benefits, we have some options for you:
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Crunchies
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Love Beets
These new freeze-dried beets have just one simple ingredient. Unlike chips and other processed snack foods, Crunchies are nonGMO, heart healthy, vegan and gluten-free.
Austin-based company Rhythm Superfoods—known for their kale chips—have recently added beet chips to their innovative product line. Choose from flavor varieties like Naked, Sea Salt (which adds a tiny hint of salt to balance out the sweetness of beets), and Cinnamon & Coconut Sugar as an alternative to candy when your sweet tooth has a craving.
This tasty and convenient snack pack contains Sweetfire baby beets, cheese cubes and Crostini crackers. It even includes a fork, making it the perfect snack for on-the-go beet lovers.
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CULTURE The Flyboard
Why Surf When You Can Fly?
Let your old water sports routine fall to the wake by trying one of these fun and futuristic experiences on Lake Austin. By Kristina Olson
A
s summer approaches, it’s time to start thinking about ways to make the most of Austin’s beautiful freshwater rivers and lakes. From the more peaceful experience of stand-up paddleboarding, to the more adrenaline-filled wakeboarding, there’s something for everyone. Aside from the traditional water sports, there is a lesser-known new breed of fun on the water. You may already be familiar with the Ironman-looking Flyboard that allows the user to hover over the water, but that’s not the only type of equipment available for hydro-propulsion activities. At Fly Lake Austin, they have two additional models of equipment, the Jetovator and Freedom Flyer. I’d previously heard of the Flyboard and seen some pretty amazing videos online. With how fun it looked, of course it was on my bucket list. When I found out that Flyboarding was available on Lake Austin, I signed up without hesitation. Less than a week later on a Sunday afternoon, I found myself at the boat ramp under the Pennybacker Bridge under Texas Highway 360 about to plunge into 65-degree water. Fly Lake Austin provided full-length wetsuits, and I brought my own dive booties (nice to have but not necessary). During warmer months, I would opt for board shorts and a rash guard instead. I’m sure a bikini would suffice, but I’d rather spare myself the humiliation from bearing it all in the event of a wipe out. If I had to choose just one, I would go with the Freedom Flyer. Having said that, I’m stoked I got to try all three. It may be checked off my bucket list now, but I have a feeling I’ll find my way back to Fly Lake Austin and the Flyboard, Jetovator and Freedom Flyer. afm
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Before entering the wake zone, I sat on the back of the Sea-Doo and strapped into the Flyboard. From a feel standpoint, it’s not much different than strapping into a snowboard or wakeboard. The Flyboard was the easiest to get out of the water initially, but the hardest to maintain a good hover. You really begin to appreciate how Tony Stark felt the first time he tried on his Ironman prototype. Locking my knees out was one of the more challenging aspects, especially since I’m trained to keep an athletic stance. The stabilization and balance come straight from the ankles, and even the slightest bend in the knees will have you bailing into the water. That being said, it’s better to bend a knee and lean to the side than to back flop and get a flood of water headed straight up your nose.
The Jetovator
This motorcycle-like contraption was the most frustrating of the three. I almost gave up after multiple attempts because I just couldn’t seem to find my groove and figure out how to get out of the water. Eventually I managed to find the sweet spot and make it fly. Once I did that, it was game over. I was zooming all over the lake, leaning like I was racing in the MotoGP World Championships. The first key to finding the sweet spot lies in your weight distribution, specifically bending your knees and leaning forward like you’re riding a motorcycle. The second key is figuring out the correct timing to pull the handles up. Unlike the Flyboard, the Jetovator and Freedom Flyer have handles that control the direction of the jets. Having flown fixed-wing aircraft, it felt similar to pulling on the yoke to pitch the nose of the plane upward. The last key to riding the Jetovator like a pro is being able to accomplish the first and second key simultaneously. Then, it’s magic!
The Freedom Flyer
This is a brand new option that Fly Lake Austin has to offer. Instead of requiring an individual to stand, the Freedom Flyer is a chair, and the design even enables paraplegics to participate in the fun. For me, this was the easiest of the three to get into the air. I think that using the Jetovator first gave me a leg up because the handle function is similar on the Freedom Flyer. It felt like a roller coaster at Six Flags where your feet hang off (minus the loops)—by far and wide, this was the most exhilirating. I was able to use my body weight to lean side to side resulting in some super fun swing action, essentially creating my own roller coaster ride.
7 CULTURE
TYPES OF PEOPLE
AT Your GYM By Angela Vega
We’ve all been there, waiting for the leg press guy to thumb through his phone to find the right song to pump weights. Or mesmerized by the beauty queen on the stairclimber as she powers through 50 flights of stairs in one minute. Step into any gym and you’ll immediately notice an array of fitness folks who are there for different reasons.
Beauty Badass
This person not only looks awesome, but is awesome, too. As phenomenal as her hair looks right now, her squats make her look like a goddess. She shows up to the gym to work out and she just happens to look amazing doing it. How to Deal: Don’t be jealous. You probably are this person (#humblebrag). However if you spot another beauty badass, this is what you should do: become best friends! Seriously. Not only will she be a great workout partner, but she probably has some amazing tips on how to “sparkle instead of sweat.”
Social Media Maven
If leg day is not posted on Facebook, did it really happen? Nope. Their favorite hashtag is #fitspo and they know exactly what filters on Instagram show muscle definition. In the end, there's nothing wrong with admiring all of your hard work. It only becomes a problem when their 3-second selfie becomes a 3-hour photoshoot on the one piece of equipment you really want to use. How to Deal: Photobomb as much as possible. (Seriously, it is fun.) However, if you are a bit more shy and not camera ready, the best thing to do is let them know you want to use that equipment. Additionally, their head is often looking down and not at the bar you are currently push pressing, so make sure they know you are there or they might get a beauty mark they weren’t expecting.
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The Sweater
You see a trail of moist droplets on the ground leading to a new lake formed in the middle of the gym, courtesy of the sweater. This person is notorious for leaving a pool of their DNA behind at every machine. Sometimes you’re lucky and they clean it up as they go, but other times you aren’t so lucky and your new workout routine includes wiping down everything they touch. How to Deal: We all sweat—some more than others. No reason to judge or throw your nose up in disgust. Simply pick another machine, grab some cleaner and wipe it down or ask them kindly to clean up.
Crazy Crossfitter
You don’t need a description, because this person will tell you they are a crossfitter. It was probably how they introduced themselves, “Hi, I am a crossfitter.” If they haven’t taken a breath between their AMRAP for Mary to introduce themselves, they are the ones nosediving toward the floor in a vertical position (handstand push-up) and squatting three times their body weight as quickly as possible. How to Deal: The best way is to stay out of their way since all they see is the clock counting down. They loathe running, so you can find refuge at the treadmills.
Cardio Zombie
They have never lifted a finger unless it meant increasing the speed on the treadmill. They run, bike, and maybe even row, but not lift. Since their heart rate sits at 35 beats/minute they are on the verge of becoming the running dead. (Not a zombie you would want to mess with.) How to Deal: They are usually glued to a cardio machine, which means it is difficult to grab one for your workout. Use this as an opportunity to try out a different machine or try your hand at a high intensity interval training (HIIT) circuit workout using free weights.
The Squatter
Not that kind of squat. I am talking about the kind of person that decides to do their entire workout on one machine. The super squatter uses a variety of machines that they lay claim to for the next 30 minutes of their circuit workout. How to Deal: This can be a tough one depending on the equipment. First, see if there is another machine that will accomplish the same thing. If not, politely ask the person if you can hop in between a set.
illustrations by Edgar Vega
The Newbie
That person swinging themselves instead of the kettlebell or using their arms on a leg press machine is a newbie. During January there is an influx of these people with New Year's resolutions and no game plan. It’s okay, we love them anyway. How to Deal: There are two ways to go about it: make their day by helping them out or avoid any area they are using free weights (this is what Kenny Loggins was singing about in the “Danger Zone”). Starting at a gym is difficult, and when you add in all the equipment and the aforementioned mix of people, it can be overwhelming. Don’t feel obligated to commit yourself as their new workout buddy, but show them how to use the piece of equipment they are using. You might earn yourself some good gym karma. (It exists.)
05.16 / austinfItmagazine.com
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CULTURE
Euphoria Festival Celebrates Five Years
The local four-day event at Carson Creek Ranch brings more than music to the Austin festival scene.
M
By Gretchen Goswitz
itch Morales always loved going to music festivals. So he started his own. “I didn’t even think about it. I went to a bunch of dance-based electronic festivals, where there was a community and a general energy happening, which wasn’t happening at a lot of festivals locally,” said Morales. It’s really that simple. He was just a guy who grew up on a ranch outside of Austin who found his place in the festival community. He wasn’t someone who had an extensive resume working for big name music industry buffs like Transmission or C3. Morales and his fiancée (who he just proposed to at the 2016 Euphoria Festival!) Tyler Govaars, both UT alums, traveled far and wide to feed their festival cravings, going to places like rural Michigan and Canada for a special experience. The inaugural Euphoria was a one-day event and pulled about 2,500 attendees. Five years later, it’s bigger than Morales and Govaars could have ever imagined. The 2016 festival lasted four days from April 7–10, with around 6,000 people camping, and averaged 20,000 people each day. “We fell in love with the festival experience as a whole. That’s what we tried to build for the fifth year anniversary now that we have a little more leeway, time, staff, to help bring that creative side in.” said Govaars. Music is what draws the crowds, but the community and activities are what captivates Euphoria-goers. For the 2016
experience, they partnered with the Austin-based studio Sukha Yoga to incorporate a daily yoga component into the schedule. Keep Austin Beautiful joined the movement too, hosting a river cleanup along the banks of Carson Creek Ranch for campers who want to contribute. There were a variety of workshops to choose from each day, offering meetups for anyone interested in healthy and authentic connecting. Group sessions gathered to learn from experts, as well as each other, to strengthen the community bond through acroyoga jams, classes to assist in managing anxiety, meditation meetups, and discussions focused on the relationship people have with food. Morales and Govaars are seasoned festival attendees who strive to build Euphoria into an amalgamation of experiences they favor throughout their travels—it’s what makes the event feel so inclusive. Euphoria Festival is four days full of the artistic components of Burning Man, the signature heavy bass of electronic dance music found at Tommorowland, the physical activity of Wanderlust, and the devotion to homegrown vendors and partners of Austin City Limits Festival. “One of the cool things about having an audience for that long is that you can change people a little bit. You can give them an experience they've never had before and maybe they take that and change something in their everyday lives,” said Govaars. afm 05.16 / austinfItmagazine.com
35
CULTURE A single machine with springs, straps and pulleys—torture device or fitness apparatus? Depending on how much you like exercising, it could qualify as both. Austin has long been a city that welcomes innovation and progressive ideas, as evidenced by our booming startup culture and liberal politics, and now, demonstrated by the Pilates scene.
PROGRESSIVE PILATES
T
A Short History
he Pilates workout we are familiar with today originated from the practice of contrology, meaning “the science of control.” In the early 20th century, a man named Joseph Pilates took a keen interest in physical training. He was a sickly child, battling asthma and rickets among many other ailments. As he grew older, he spent much of his time boxing, doing gymnastics, body building—anything that would help him build strength. Through his personal journey, he was able to publish the book Return to Life Through Contrology, in which the fundamental exercises and movements of Pilates basic principles were detailed. Many of these principles were applied to soldier rehabilitation and training during World War I. The original apparatus he used was built out of springs rigged to hospital beds to keep the spines of his patients stabilized while performing the exercises. Joseph Pilates worked closely with many dancers as well, which contributed to the technicality and grace of classical Pilates.
Fast-forward to the 21st century, where Frenchman Sebastien Lagree has taken over the Pilates scene. The classical Pilates workout wasn’t challenging enough for the fitness buff, so he restructured not only the machine—known as the reformer—but also the methodology. Lagree’s revision of the traditional reformer produced a sleeker, advanced model, which he renamed the Proformer. Since then, his continual improvements to the machine foster an effort to make transitions more convenient and expand the limitations of the training regimen. Lagree’s empire has taken hold of the Pilates community. The franchise has made big bucks off of licensing the Lagree Fitness name and certifications, as well as machines. The Proformer evolved into the Megaformer (with M2, M2S, M3, M3S models), then the Supraformer, and Lagree Fitness has plans to sell a machine called the Isoformer in the near future.
A
PURE PILATES MEGAFORMER
photography by Weston Carls
ustin-grown Pilates studio, Pure Pilates, runs their sculpt classes on a Megaformer M3 machine. Owner Allison Slapnicka is pleased with the amenities of the updated version. “By changing how the bars move and the placement of the bars, it allows us to perform a larger number of exercises with minimal transition time. This, in turn, leads to clients keeping their heart rate up, burning more calories, and increasing strength in a more efficient way than on other reformer machines,” she said. A standard Pilates workout is characterized by low-impact, anaerobic movement. Strengthening and toning, while increasing flexibility is something that’s expected regardless of if the workout is performed on a reformer or floor mat. However, Pure Pilates has upgrades that workout with the help of the Megaformer. “By minimizing the transition time we can keep the muscle engaged and the heart rate elevated to an aerobic level. This level of cardio in where you develop endurance and burn fat. So while, we do not run during class, our clients are getting a cardio workout in addition to the strength training that is inherent in a spring resistance workout,” said Slapnicka.
V
VBODIES POWERFORMER
Bodies Pilates and Fitness is a cozy, yet comfortable studio that harbors only three reformers. They’re not the sexiest pieces of equipment, but they’re industrial in a way to make you think that if Arnold Schwarzenegger practiced Pilates, he’d likely be doing it on Matthew Ryan Carney’s Powerformer. Carney recognized many of the elite athletes he trained wanted something more demanding from the Pilates workout, so he attached a weight stack to a reformer. After building two prototypes in his dad’s garage, Carney was finally satisfied with the third generation. The Powerformer will make you sweat and tremble, but it’s actually also a very gentle alternative to a regular weight room workout. The springs are tempering the weight stack, streamlining the weight training, keeping students stable and attuned proper body alignment while bearing heavy weight. Carney stresses the importance of safety while upholding the roots of Pilates as a rehabilitation method. “Four people have come in with surgery recommendations, and all four are surgery free,” he said of his clientele. Through low-impact strength training, Carney helps students build the muscle needed to heal chronic pain (and avoid going under the knife).
M
KOR180 KORFORMER aja Kermath, founder of kor180, didn’t just want to make small tweaks to the reformer; she wanted to build her own. “I wanted the machine to feel like it was a Maserati. Formidable, beautiful, and sleek,” she said. Kermath had a vision for what the perfect reformer—what she would name the korFormer—and although it took about 20 design plans, a deep dig into her network to find someone who understood engineering and design, plus a trip to China to manufacture the machine, Kermath finally created it. The korFormer is gray and white, with orange and green springs to perfectly fit the brand. The initial model had six springs, but Kermath has already made some revisions by adding two more springs, but plans to keep changes minimal so the equipment isn’t always changing. The kor180 reform class adds innovation to classical Pilates—partially due to the unique split carriage on the equipment. All reformers have a carriage (the part that glides back and forth on the rails), but the korFormer allows students to split it for unilateral movements and to create instability for more diverse strength building exercises. Additionally, on the backside of the machine, it has straps, a strength handle, and a foot bar. Kermath’s own Pilates methodology added a little more fun to the workout. “That’s just not life—I don’t believe in being perfect, I believe in being safe. We believe in those [classical Pilates] foundational principles but people will get bored if it’s about being perfect,” she said. The kor180 Pilates workout is a certainly one way to loosen up a bit, both figuratively and literally. afm 05.16 / austinfItmagazine.com
37
Dancer Profile: Gracie Coates and Monroe Cline Specialties: Contemporary, Lyrical, and Hip Hop
Dancing: What's the Pointe?
Gracie Coates
38 austinfItmagazine.com / 05.16
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ancing extraordinaires Gracie Coates and Monroe Cline are only 17 years old, but have been living out their passion for nearly 15 years—and neither have any intention of slowing down. Both are high school juniors living in Austin, training at Alisa’s Dance Academy. Combined, they are a force to be reckoned with, with many medals and titles to their name. Individually, Coates appreciates lyrical where Cline loves a good hip hop routine, but the two girls will win you over instantly with their positive energy and smiles. AFM sat down with them to get the scoop on what it means to be a competitive dancer, and how they find time to manage practice, competitions, school and a social life. Coates, a third generation dancer, has been moving for as long as she can remember. “My mother and my grandmother were both on their school’s dance teams,” Coates says. “I considered that option, but chose to put all my time and effort in competitive dancing instead. But I love that we have it in common!” When Coates isn’t practicing her rou-
tines, preparing her classes, or hanging out with friends, she’s preparing for her summer climb on Mount Kilimanjaro. She enjoyed her spring break because she was able to train for the climb by running long distances with a weighted backpack. Needless to say, she’s in great shape and seems to be prepared for this trip. “I’m lucky to have travelled around a lot, but I’m very excited to do this hike with my community group,” Coates says. Meanwhile, Cline can be found running around Lady Bird Lake or working out at her local gym when she’s not in the studio. “I rarely have free time, but I’m not sure what I would do with it anyways,” Cline admits. “I had a couple of hours to myself the other day and I got bored.” Cline is looking forward to her senior year, and hopes to continue on to L.A. in pursuit of a degree and career in dancing. Her sisters were dancers as well, and although they put up their dancing shoes long ago, Cline has aspirations to make it big. Both girls have made it to 3 out of 4 levels in their prestigious dance program, and the next step is leading their own dance show before they graduate. “I just hope 05.16 / austinfItmagazine.com
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to inspire others to dance,” Cline says with a smile on her face. “You have to be fearless, and you can’t be afraid to fall.” For exercise, the girls typically dance for about 5 hours each weekday after school, plus at various conferences and competitions on the weekend. Every practice is started off with a 5-minute plank, although 30 seconds is added for each classmate who is late. With only two 15-minute breaks throughout the week, the girls are constantly on the move. So how do these elite dancers keep up their energy for dance classes during the week and competitions on the weekends? It doesn’t come from processed sugar, that’s for sure. “Every now and then we might splurge and go to Amy’s Ice Cream,” Cline says. “But that’s mostly because it’s close to the studio.” Instead, the girls enjoy seafood, beans, nuts, and a lot of greens. Both have become in
tuned with their bodies, and know what’s best to eat before and during competitions… especially if they’re wearing a two-piece produced by Coates’s mom’s clothing company. Neither girls drink caffeine or binge on sweets, but the only key difference is that Cline doesn’t eat meat. Her mother is a pescatarian, and she has followed suit. Both Coates and Cline are excited to finish out their dance program with “Miss Alise” at her dance studio, and look forward to what the future brings. With a team trip to Italy this summer, and Nationals next year, they plan on giving this sport every ounce they’ve got. “At the end of the day, you have to work as a team, use all muscles, and give it everything you’ve got,” Coates says. “And always dance on!” Cline adds. afm
05.16 / austinfItmagazine.com
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CULTURE
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2016 AFM fittest event guide # A F M F I T T E S T
words from the test director
T
he AFM FITTEST has been the heart of Austin Fit Magazine’s calendar year for the last four years and this year is no exception. In one event, we bring together fitness enthusiasts and competitors with a spectrum of important personal goals, such as: • Challenging my personal best • Helping my team compete and have fun • Measuring my fitness against others to be Austin’s FITTEST • Simply finishing to inspire my new goals for 2016 • Experiencing Austin’s amazingly diverse fitness community • Being a teambuilding activity to build momentum • Showing up to represent my local group (“no one’s as good as ours”) • Beat my scores from last year • Experiencing the incredible energy of the crowd while I just have fun
The focus of this competition is unique to any other competition in Austin. This competition combines tests that target a range of fitness attributes and abilities. It includes tests for power, speed, agility, strength, strength endurance, speed endurance, coordination, and long distance endurance. Not one particular type of competitor (strong man, power athlete, yogi, non-athletic-fitness newbie or marathon runner) has a distinct advantage over another. The order of the tests gives the competitor the best opportunity to test, recover, and sustain energy for the next test. The ability to recover itself is an attribute to over all fitness. This approach is supported and used in fitness testing and sports performance testing when a short time period (1 Day) is needed to perform numerous tests with hundreds of athletes. Changes to this year’s competition include reducing the number of core tests while still maintaining a variety of fitness characteristics that represent overall fitness (bye, bye softball throw and grip test). And, we also still have the excitement and spontaneity of two mystery tests for the adventure seekers out there. Like last year, you can compete as an individual or play to your strengths as part of a team. This year, even spectators can get into the action with fun challenges and games over at the HEB Fit Village. The mission remains the same, to inspire Austin’s fitness and wellness community at all levels to strive for balanced, overall fitness while growing a fitness culture of inclusion, soul and support. No where else 9.9.13 so many great fitness organizacan you experience an event where FOR PRINT ONLY Print Colors: = C75 M24 Y0 K0 tions, facilities and groups come together to support a truly “local” Blue Red = C0 M84 Y59 K0 Black = C33 M33 Y33 K100 flavor to an event that let’s a place like Austin thrive and show it’s true Gray = C45 M36 Y35 K2 fitness personality. or color match: Keep Austin Fit, Diane Vives, Test Director
all photos by Brian Fitzsimmons; bottom photo by Travis Perkins
@ A ustin F it
Blue = PMS 2995 Red = PMS 032 Black 100%, Gray 50% black
LOGO ONLY 2 color, 1 color, black, grayscale
LOGO + LOGOTYPE Verticle format, 2 color, 1 color, black, grayscale
Horizontal format 2 color, 1 color, black, grayscale
LOGO + LOGOTYPE on busy background Note: background shown here does not reproduce
2016 AFM Fittest Event SCHEDULE @ A ustin F it
Check in All participants should arrive 45 minutes prior to their heat’s start time to check in. Check in will be located in the HEB Fit Village Tent in the middle of the field. After check in, all participants should meet under the Red Bull Start Zone tent 20 minutes prior to their scheduled heat start time; you must be present 15 minutes beofre your heat start for roll call. After roll call, DO NOT LEAVE THE START ZONE. You will not be allowed to start the event after your heat has started the first station.
HEAT NO.
Division
*START TIME
APPROX. FINISH TIME
1
50-59, Over 60 Female
7:30 A.M.
9:00 A.M.
2
50-59, Over 60 Male
7:50 A.M.
9:20 A.M.
3
19-29 Male (Group Alpha)
8:10 A.M.
9:40 A.M.
4
40-49 Male
8:30 A.M.
10:00 A.M.
5
19-29 Male (Group Omega)
8:50 A.M.
10:20 A.M.
6
30-39 Male (Group Alpha)
9:20 A.M.
10:40 A.M.
7
30-39 Male (Group Omega)
9:40 A.M.
11:00 A.M.
8
19-29 Female
10:00 A.M.
11:20 A.M.
9
30-39 Female
10:20 A.M.
11:40 A.M.
10
40-49 Female
10:40 A.M.
12:00 P.M.
11
Teams (Open)
11:00 A.M.
12:30 P.M.
12
Teams (Corporate)
11:20 A.M.
12:50 P.M.
13
Teams (Gym)
11:40 A.M.
1:10 P.M.
# A F M F I T T E S T
how it works Athletes will move through the 10 tests in order with their assigned division. (See Test Descriptions page.) Each division has an assigned heat leader. As athletes approach a test, they will be given instructions regarding procedures from the lead judge at each event. At each event, test judges will take appropriate measurements for a raw score, which they will record on a card along with the athletes’ bib number. After each test, athletes must sign their written scores before proceeding on to the next. Initials should include first and last name, as these will be used as a point of identification to match athletes with their raw scores. Note that the 40-Yard Dash, and One-Mile will not require acceptance of a score, as these are computer generated. Test judges will turn in cards to the appropriate officials—athletes will not take scorecards with them at any point during the day.
Some age groups may be combined for efficient heat scheduling purposes, though age group rankings, and awards for competitive athletes will still be given separately. Please stay with your heat and do not stop to visit with spectators in between tests. This is to respect the other athletes in your division, make sure you hear the important instructions from the lead judge, and avoid causing delays.
Once a heat is finished, participants are welcome to come and go as they please. Visit the HEB Fit Village for your Finisher's Shirt. Spectators are free to move from one test to another to cheer on participants, much like in a golf tournament. Please keep children with you at all times for their and the athletes’ safety.
*Schedule is subject to change. Please refer to www.afmfittest.com for an up-to-date event schedule. Competitors will receive email notification prior to the event with any updates.
share
the fittest
Share your AFM FITTEST experience via social media: Tweet and post Instagram pictures to @AustinFit and include
#afmfittest #keepaustinfit
2016 AFM FITTEST Divisions @ A ustin F it
# A F M F I T T E S T
Team Competition Teams can be made up of any combination of competitors. There is no requirement other than a minimum of two or maximum of four people per team, and all competitors must be at least 18 years of age. Each team member must do at least one test, however, teams can divide up the tests how they like based on their team’s strategy. The team’s score will be a compilation of each member’s rank based on his or her raw score for that event. The overall winning team and the winners in each category will be featured in Austin Fit Magazine’s July issue in the “AFM FITTEST” coverage. Teams must register in one of the following categories:
Open Division Team comprised of any group of people who’d like to enter into the team competition. No affiliation with a company or gym is required. This is ideal for family, friends, or any combination of those you’d like to work together as a team and win the AFM FITTEST. Corporate Division Team comprised of employees representing the company. Multiple teams per company are allowed. All team members must be a current employee or family member of an employee of the company.
Individual Competition The Individual Division will be age group based divisions. Each age group will be assigned a heat time and go through all 10 tests together as a group. The top competitor in each age group will be identified based on their composite test scores. Men
Women
19-29
19-29
30-39
30-39
40-49
40-49
50-59
50-59
60+
60+
(Must be a resident of Austin, TX to be eligible for the FITTEST title)
54 austinfItmagazine.com / 05.16
Gym Division Team comprised of employees and/or members representing the gym. Multiple teams per gym are allowed. All team members must be a current employee or active member of the gym.
Rain out policy The AFM FITTEST goes on, rain or shine. Lightning, however, can cause delays and cancellations. AFM reserves the right to make any changes and cancellations to provide for the safety of competitors in the event of inclement weather or other unforeseen conditions. There will be no refunds granted for any reason. An alternative date of Sunday, May 22, 2016 will be the alternate date for the AFM FITTEST if weather forces a postponement.
2016 AFM Fittest Event information @ A ustin F it
Getting
THERE
Entering Camp Mabry requires a valid ID, whether you are an athlete or spectator. Plan to stop at the guard station at the Camp Mabry entrance and show your ID as you come onto the grounds. Shirts are also required.
# A F M F I T T E S T
What should athletes bring? • ID for entry to Camp Mabry • Refillable water bottle • Towel • Sunscreen • Hat/Visor • Running shoes • Turf shoes/cleats • Cash for optional purchases at the HEB Fit Village
Parking: Refer to the map in this guide for parking areas, and follow signs and volunteer directions when driving through Camp Mabry.
bib pick-up
What should spectators bring?
Sunday, May 15 @ Rogue Running Downtown 1 p.m. - 5 p.m. 410 Pressler St., Austin, TX 78703
• ID for entry to Camp Mabry • Copy of May Austin Fit Magazine with the Event Guide (or access it digitally at austinfitmagazine.com) • Refillable water bottle • Umbrella for shade • Chairs/blanket to sit on • Sunscreen • Cash for purchases at the HEB Fit Village
Can't make it on May 15? Send a friend with a copy of your photo ID to pick up your packet for you. No transfers or refunds are allowed.
What to leave at home
very important notice: there is no event day registration.
Your bib is extremely important; please be sure that it comes with you to the event, as the bib contains a timing chip that has been assigned to you. Because the timing chip is part of the bib, DO NOT FOLD your bib. Bring the provided safety pins with you as well. Check your bib for your wave and lane assignment; these are written on your bib and will consist of numbers and letters (numbers are lanes, letters designate wave order), such as F, 1. There may be "no shows" but don't change: STAY IN YOUR LANE! All participants will receive their finisher's shirt and swag upon finishing the event. Head to the HEB Fit Village after you've finished to receive your items.
• Dogs are not allowed in the parade field area at Camp Mabry. Please respect this rule by leaving your pet at home for the AFM FITTEST • Spectators may not bring glass containers or tobacco products • Athletes may not bring metal spikes, pull-up wrist wraps, glass, tobacco products, or any illegal substances
zones HEB FIT VILLAGE is a shaded retreat for spectators and participants, offering food, drinks, products, and services right in the middle of the testing areas. There will also be wellness, fitness, and nutrition-specific products and services on hand. red bull start zone will be the starting point where all athletes can congregate prior to start time. All athletes must be under the Red Bull tent 15 minutes prior to their heat's start time. Roll call will be taken to ensure that everyone is present. Trigger Point Performance will be on hand to roll and stretch out competitors before they start. (Note: This area is not open to spectators.) clean recovery zone is the much-needed rest and recovery area for all athletes as they cross the finish line of the final test, the One-Mile run. Get hydrated and relax with a massage. Congratulations are in order; if you've made it to the CLEAN Recovery Zone, you've just finished the AFM FITTEST! Seton medical tent will be staffed at the Recovery Zone to provide vital support to any athlete who may find himself faced with an injury or medical need. 05.16 / austinfItmagazine.com
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2016 AFM fittest glossary @ A ustin F it
# A F M F I T T E S T
Scoring
As each athlete completes a test, he will receive a specific score, which is a number based on actual performance reflecting measurements of distance, time, or number. (Scoring information for each test is detailed online at afmfittest.com). That is the raw score, which can be used each year to directly compare athletes’ results to show progress and improvement in a specified test. All athletes will receive a raw score.
The raw score is converted into a rank per test, with the person who wins that test receiving a ranking of “1” within their field of gender. Rankings will then be separated by division, which will determine the ranking within each specific division. The raw score for each event will be added together to generate a composite score. The lowest rank within a division will be the winner of that division. To determine the 10 AFM FITTEST division winners, raw scores are ranked in the overall field and then rankings are separated within each competitive division. Using the lowest rank, one man and one woman per competitive division with the best composite score will be selected as members of the AFM FITTEST. In addition to the 10 AFM FITTEST division winners, we acknowledge the top male and female overall winners. Competitors’ raw scores are ranked against the entire field of the same gender. The male winner and female winner with the best score overall will be awarded the title of AFM FITTEST.
Ties: It is possible to have multiple tie scores on some tests. In that event, multiple, same rankings are given and the next competitor will receive the rank which reflects the next best score. Example: Three people tie for first place in the Interval Run with a raw score of nine, and the fourth person has a raw score of eight. Each of the three who had the best score (nine) will receive a test rank of “1” (they are all in first place) and the next competitor will receive a test ranking of “4” (she is in fourth place). No Attempt: If a competitor chooses not to attempt a test, he will receive a score of “0” for raw score in that test and will be last in his division. Scores for tests attempted are given. Attempts but Fails: If a competitor attempts the test but is unsuccessful, he will receive a raw score of “0.01” and a rank better than any competitors who Did Not Attempt. Example: An athlete tries to complete a pull-up but is unable to get his chin above the bar. He is given a raw score of 0.01, which is then used to calculate his rank in the heat. There are 50 people in the heat and all attempted; none were disqualified. Therefore, his rank is 50.
Disqualification (DQ): In the case that a competitor has a failed attempt or miss and is disqualified, she will receive a raw score of 0.01 and a rank better than any competitors who Did Not Attempt. In the case that all competitors attempted the event, a DQ will be ranked last. Example: An athlete does not properly execute any Wall Balls, though she goes through the motions for the entire minute. A score of 0.01 will be assigned as the raw score. There are 30 people in the division and one person was a No Attempt (scoring 0), so the athlete who attempted and received a DQ ranks 29 for that test. Disputes: If an athlete declines to initial a raw score on the scorecard or has an issue with some aspect of the test, the matter should be brought before the lead judge at that specific test at the time it occurs. The lead judge will then make the necessary and appropriate consultations to come to the best recourse. The athlete should stay at that test station until the issue is resolved. An athlete should NOT sign the score card if they disagree with the resolution and plan to register a protest post event to the Test Director or Score Coordinator. Example: An athlete feels that a test judge did not properly count the number of Wall Balls in the time allotted and does not initial the results. The test judge presents the scorecard to the lead judge, who consults with the athlete and test judge as appropriate in order to work a fair solution for all involved.
Definitions of terms:
Wave: subgroup within an athlete’s division
Test: the individual exercise (ex. Standing Med Ball Toss)
Heat leader: guide assigned to lead the specific group through all 10 tests
Division: an athlete’s age and gender group (ex. 30-39 Females) Field: all athletes of the same gender, regardless of age Raw score: specific results per test (ex. 8:32 for the One-Mile Run) Rank: position relative to others (5 out of 25)
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Test judges: officials at each test who take measurements for raw score Lead judge: official at each test that oversees the test judges and makes final decisions
2016 AFM Fittest MAP @ A ustin F it
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Event Layout
EVENT LAYOUT
1. Standing Med Ball Toss 6. Wall Ball 2. Vertical Jump 7. Interval Run 1. Castle med ball 3. 40-Yard Dash hill fitness standing 8. Mystery Test 1 toss 2. stronghorn Fitness vertical jump 4. Pro Agility Shuttle 9. Mystery Test 2 3. Orangetheory fitness10. 40-yard dash 5. Pull-Ups One-Mile Run (Start Line) 4. pure barre pro agility shuttle 5. iron tribe fitness pull-ups
A. COMPETITOR CHECK-IN B. RED BULL START ZONE C. HEB FIT VILLAGE
A. Registration B. Red Bull Prep Zone 6. central C. crossfit Seton Medical Tent wall ball 7. pure austin interval D. BigMouth Announcing run 8. mystery E. onnit H-E-B Fit Village test 1
9. onnit mystery test 2 10. rogue running one-mile run D. BIG MOUTH ANNOUNCING E. SETON MEDICAL TENT F. CLEAN Recovery Zone 05.16 / austinfItmagazine.com
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2016 AFM fittest test descriptions @ A ustin F it
# A F M F I T T E S T
Castle Hill Fitness Standing Med Ball Toss
1
Stand with feet parallel and planted behind designated start line. Hold a six-pound medicine ball with both hands at the center of the torso, with the medicine ball in contact with the body. Perform a chest pass for maximum distance, using both hands with a two-handed release. You may use hips, back, and knees, though rotation of the torso and shoulders is not allowed. Feet must remain planted at all times (heels may come up but you may not step forward and toes must remain in contact with the ground); if you fall forward, lose complete contact with the ground with one or both feet before or during the toss, or do not toss with both hands, you will be disqualified. Distance from the start line to where the ball initially makes contact with the ground is recorded. The ball must make contact inbetween the lane lines. Best of two attempts is scored. You must initial your score for the judge before leaving the test area.
Stronghorn Fitness Vertical Jump
2
Start in a standing position with feet in the designated area. Jump up as high as possible, pushing off with both feet at the same time. Reach and hit the highest rung on the Vertech testing equipment with your hand to measure your vertical distance. Best of two attempts is recorded. You must initial your score for the judge before leaving the testing area.
Orange Theory Fitness 40-Yard Dash
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Start in a static position behind start line in whatever position you choose, though three-point stance is recommended. Listen for the firing of the auditory start pistol; timing starts when it is fired. If your foot crosses the start line before the auditory start pistol is fired, you will be disqualified. If there is an electronic failure or false start in the run group, the entire group will be reset for another race start. If you or anyone false starts a second time, he or she will be disqualified. Run for 40 yards on the grass surface. Your finish time is capture electronically as well as photographically and is measure when your torso crosses the finish line. You will get one attempt, which is recorded in seconds and to two decimal points by the Timing System Director and the official computerized system. Note: there will be a warm-up area for use prior to testing.
Pure Barre Pro Agility Shuttle
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Iron Tribe Pull-Ups Start in a vertical hanging position, arms fully extended, and body in a vertical line. Palms must face outward and are shoulder width (or greater) apart. If you start with your knees bent, they must remain in that position throughout the entire repetition. Pull body upward without kipping, swinging, or kicking your legs during the upward movement until your chin is even with or goes above the bar and then return to the fully extended, vertical hanging position as seen at the start for each good repetition. Kicking will be judged as either knees or hips changing from an extended position to more than 90 degrees during the pulling motion. Judges will call out “no count� for repetitions that are not scored (you can ask for a quick explanation, but both hands must remain on the bar while you do so), and the test continues until you release one or both hands from the bar. While re-gripping is allowed, hanging from one hand for more than three seconds will cause the judges to stop the test and record your last repetition. Score is total number of good repetitions counted. You must initial your score for the judge before leaving the testing area.
4
Start by straddling the center start/finish line with one hand on the line and shoulders square to the timing judge. From that position, the athlete starts the test by running 5 yards in one direction and touches the line with the hand that matches the chosen direction (ex: athlete runs to right side line and touches hand with right hand). The athlete then runs ten yards in the opposite direction, touching the far line with the hand that matches that direction, then returning back 5 yards to run through the start/finish line. The timing judge will start timing when the athlete lifts a hand from line at the start and stops timing when any part of the torso crosses the finish line. The athlete is given the best score of two attempts.
2016 AFM FITTEST Test descriptions @ A ustin F it 9.9.13 FOR PRINT ONLY
Cross Fit Central Wall Ball
# A F M F I T T E S T
Print Colors: Blue = C75 M24 Y0 K0 Red = C0 M84 Y59 K0 Black = C33 M33 Y33 K100 Gray = C45 M36 Y35 K2
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or color match: Blue = PMS 2995 Red = PMS 032 Black 100%, Gray 50% black
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Wall Ball is a test that measures total body power endurance. It is a combination of a squat fromon below LOGO thrust + LOGOTYPE busy background LOGO ONLY Note:medicine backgroundball shown here 2 color, 1 color, black, grayscale parallel into a vertical toss todoes not reproduce a high target. This total body combination is measured by performing as many good repetitions as possible in 1 minute. The test will use two medball weights that are a 14 pound. medicine ball for males and an 8 pound. medicine ball for females. A good repetition is counted when the competitor squats below parallel touching the medball with their buttocks while holding the ball at the chest in front of the body with both hands. Then, extend the body vertically and finish with a toss that makes contact with the wall above the 9-foot line marked LOGOTYPE onLOGO the +wall. A judge will setup the competitor before the start The mystery tests will be revealed 2 color, 1 color, black, grayscale soVerticle that aformat, soft-sided medball is positioned at the correct height on event day and be visible on the so that their buttocks touches the medball at the point where the competitor’s upper leg breaks course. The lead judge at each mysparallel to the ground. Once the judges have setup the competitors, the timing judge will start the tery test will explain the mystery test test for 1 minute and all good repetitions will be counted within that minute. guidelines and scoring as each heat enters the mystery test station. In choosing these tests, consideration has been taken so that there is not a significant learning factor involved in Horizontal format proper execution of the tests. These 2 color, 1 color, black, grayscale tests give an additional opportunity Start in a static pofor scoring. sition at the start
ONNIT Mystery Test 2
Pure Austin Interval Run
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line with your entire body behind the line. Cones are placed at interval levels of 16, 18, 20, 22, 24, 26, 28, 30, 32, and 34 yards from the start line. A single timing judge placed at the start line will begin the run with a whistle. Run to the first cone (level 1 at 16 yards) and touch the line with your foot. Turn and run back, crossing the start/finish line with any part of your body. You will hear a whistle that finishes the run attempt at level 1 and designates the start of the 10-second rest period to return to the start position. The timing judge will then whistle to start the next interval (level 2 at 18 yards). Each interval must be completed in ten seconds by crossing the finish line with some part of your body. You will progress through each interval until you fail to cross the finish line before the 10 second whistle. Score is the last level completed (1-10+). If you complete level 10, continue at repeating level 10 for additional points (so a score of 11, 12, etc., is possible) until you reach failure. You must initial your score for the judge before you leave the testing area.
ONNIT Mystery Test 1
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The mystery tests will be revealed on event day and be visible on the course. The lead judge at each mystery test will explain the mystery test guidelines and scoring as each heat enters the mystery test station. In choosing these tests, consideration has been taken so that there is not a significant learning factor involved in proper execution of the tests. These tests give an additional opportunity for scoring.
10
Rogue Running One-Mile Run Wearing your timing chip, go to the designated pre-race zone; you will be called out in run groups based on the pre-assigned groups written on your bib that were used in the 40Yard Dash. Start in a static standing position behind start line. You must stay on marked path of the designated running area and complete the one-mile distance. Time is recorded electronically when the timing chip crosses the finish line. Scoring is to two decimal places.
find more details & videos of each test online at afmfittest.com 05.16 / austinfItmagazine.com
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RAE Cosmetics The ingredients found in this line help brighten and rejuvenate the skin while giving you the feeling like you’re not wearing anything at all. It allows the skin to breath and function properly without harsh chemicals. Wondercide Wondercide offers products perfect for active Austin families (pets included). This company makes all-natural and organic bug spray, itch and allergy spray, pet flea and tick treatments, as well as other products to keep your home and family safe. Not many people realize that repeated exposure to these chemicals is linked to childhood cancers, chronic allergies, developmental diseases, and poisonings— Wondercide was founded to change that. If you’re a Shark Tank junkie, you may have seen their pitch and partnership with Lori Greiner. With a holistic mission and sustainable ingredients, it’s no wonder these sprays are quickly becoming the favored alternative to synthetic pesticides.
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512organics Calm the Itch After getting bitten, place a couple of drops onto the spot for immediate relief, adding hydration and nutrition to facilitate quick healing. The primrose, lavender and chamomile in the products calm irritation and itchiness. Lavender’s antibacterial properties are an added bonus. 512organics Vapor Rub An herbal salve can help alleviate insufferable summer allergies. The eucalyptus and peppermint oil clears nasal passages so you can breathe happy again. Milk+Honey Cream Deodorant We tested this deodorant for two weeks—putting it through the ringer at our toughest workouts and long days shooting the swimsuit looks for this issue. Our opinion? Ditch the stick. This product rivals any shelf deodorant, and one of the major bonuses about it is that white streaks or stains are not an issue. Milk + Honey Cream Deodorant is formulated using
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Cook Dinner If you avoid cooking because you’re challenged in the kitchen, there’s a new solution in town. Go through Cilantro Lime to simplify the task of meal preparation. Choose a dish from their website (most of them are two-person servings) and
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Wellness
Work Like a CEO, Look Like a Model by Govinda Tidball
I
was working around the clock as a CEO in Sri Lanka, regularly consuming compensated cocktails and decadent meals during day-to-day business meetings. In a mere six months, my life as an executive had nudged out my healthy habits and workout routines— as evidenced by the extra two inches of fat that snuck onto my waist. I realized no one but me was going to set a positive course for my health, but my biggest dilemma was time management. I was always supposed to be continuously available to anyone who needed me at work, so an hour of yoga or gym time was not an option. No excuse was going to stop me from restructuring my life, though. Through trial and error, I discovered a few tweaks that allowed me to get back on track.
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The “work hard, play hard” lifestyle is sought after by many, but attained by very few. These executive bio-hacks help you fit exercise and healthy habits into a busy workday. Exercise in the mornings
I’ll admit, I’m not a morning person by nature, but this became a must. Too often there would be a last minute client meeting that would pop up, or a project would run late. Something would come up where I just couldn’t put in the time to exercise when work was supposed to end for the day. The only way I was going to stop that expanding waistline was to get up earlier. Pro Tip: Setting that alarm earlier jumpstarts your metabolism for the day and your body gets used to it after about three weeks.
Develop a home workout
You don’t have to have a full-scale home gym, but developing a program that you can do at your place is necessary. The primary reason is time, the second is controlled efficiency. There is no commute to your house, and you know you don’t have to wait for a machine. Moreover, those 40 minutes to and from a gym could be the same time it would take to get in a quick workout at home if it’s structured right. No one wants to spend more time in traffic than they have to.
Plain Tea
Sri Lanka has long been known for its incredible tea, but unfortunately doctoring it up with sugar and milk didn’t help. At first, I switched to black tea, but in time to come I switched during the work day to classic green tea. Not only does the L-theanine help regulate the alpha and beta waves in your brain to an optimal state for focus, but over the course of ninety days just adding in green tea and no other change will help you lose about 2.8 pounds. Pro Tip: Make sure you buy quality tea if you want the right effects.
Standing Squats
Possibly one of the greatest exercises out there that you can do anytime and virtually anywhere is the standing free squat. It’s important to learn the right
technique, and once that is mastered you can just knock them out. I would roll out of bed and do a bunch in succession in the first part of a morning program. By doing them for time I would combine a cardio and strengthbuilding regimen. Keep building up that number. It will surprise you how many you can do after a couple of months of consistency. Part of raising your vitality in your body is finding the exercises that help produce the most energy and build them into your program.
BlackbirdFitnessAndNutrition.com
Cut the late day carbs
It’s not only what you eat, but when you eat it. Eating a ton of carbs at night and then going to bed triggers your body to store that energy as fat for a later date. Have those carb-heavy meals earlier in the day, and after around 4 p.m. be mindful of including more proteins and vegetables. Pro Tip: If you want to go a step further look into intermittent fasting and eating windows. I like the 16/8 (sixteen hours off and eight hours on) as an introduction to intermittent fasting.
When you drink alcohol
Abstaining from alcohol was probably not going to happen in my position, but switching out the beer (those carbs, again) for either wine or liquor was an improvement. Stick to drinks with clear liquor and sugar-free mixers, like vodka and club soda.
Back to the food
What you eat is going to add up, either positively or negatively. I started cooking for myself again after a year of eating out almost every meal and seeing the damage it had done. It took nearly five months of clean eating to feel like I was getting back on track. Making small and conscious adjustments and letting fresh quality food be a natural set point helps—even if you stray from time to time. Pro Tip: Choose fresh foods instead of packaged; warm or hot drinks instead of cold; dark chocolate instead of milk chocolate; extra virgin coconut oil instead of vegetable oils; local honey instead of refined sugar. afm
05.16 / austinfItmagazine.com
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Healthy Helpings
Exercise is recommended to maintain a healthy body, but research shows that it’s also beneficial for an astute mind. A study published in The Journal of Alzheimer’s Disease revealed that that regular walking, cycling, swimming, dancing and even gardening may substantially reduce the risk of Alzheimer’s. In this study, researchers at the University of California, Los Angeles, analyzed data of almost 6,000 older men and women from the Cardiovascular Health Study dating back to 1989. The subjects each completed questionnaires about their lives and physical activities, medical and cognitive tests and M.R.I. scans of their brains. After reviewing the scans many years later, the changes were very noticeable. The top quartile of active individuals proved to have substantially more gray matter than their peers—particularly in those parts of the brain related to memory and higher-level thinking. In some cases, there was even an increase in gray matter among the physically active subset over that time period.
http://1.usa.gov/1oUMQEy
Waking your kids up in the morning could be easier if you implement a new bedtime trick. A new study published in the journal Sleep Medicine found that teaching kids about the importance of sleep allowed them to get nearly 20 minutes more of it per night. Additionally, that extra 20 minutes in bed yielded higher grades on students’ report cards. The program consisted of six interactive two-hour classes taught by the students’ homeroom teachers about good bedtime routines, sleep hygiene, the consequences of poor sleep, barriers to good sleep and the importance of sleep. Letters were also sent home to parents reviewing the sleep lessons taught to the kids. In total, 71 students age 7 to 11 participated, with 46 undergoing the sleep intervention and 25 students from a third school in a control group. At the end of the program, the kids who participated slept 18.2 minutes longer per night, fell asleep 2.3 minutes quicker, and slept for more of the time they spent in bed each night, compared with their sleep before participating in the sleep program. http://bit.ly/1RS4rZH
photo by Bailey Kopp
http://1.usa.gov/1Sx9BGc
If you’re an avid runner, your mother may be the one to thank. Although many animal studies have confirmed that activity patterns tend to run in families, researchers have taken an interest in narrowing in on when that behavior begins to develop. It was already established that home environment and nurture influence familial activity levels, but still the potential of a rooted genetic connection remained untested. In a new study published in the FASEB Journal, researchers from the Baylor College of Medicine and Rice University in Houston gathered genetically identical female mice and put them in cages with running wheels. Mice, on average, run about six miles a day. Half of the pregnant mice continued to run at their leisure, while the other half had their running wheels locked, forcing them to become sedentary. When the babies were born, they were weaned from their mothers and placed in separate cages. As they aged, the differences between the two groups dramatized. The spawn of active mother mice developed an enthusiasm and skill for running. The results from this study are not conclusive to any definitive correlations, but it does open new avenues of studies focused on the long-term effects of fitness during pregnancy.
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UNLOCK YOUR BODY’S HEALING POTENTIAL RELIEVE PAIN
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May is Stroke Awareness Month – How much do you know about this medical condition? By Devyn Bernal
What is a stroke? By definition, a stroke is a medical emergency that occurs when the blood supply to part of your brain is interrupted or severely reduced, depriving the organ from oxygen nutrients. If this occurs, brain cells begin to die within minutes, hence the need for immediate assistance. There are two forms of a stroke, one being ‘ischemic,’ which is the blockage of a blood vessel, and ‘hemorrhagic,’ meaning bleeding into or around the brain. According to WebMD, 80 percent of strokes are ischemic, caused by a blood clot blocking a blood vessel or artery in the brain. The other 20 percent stem from a hemorrhagic stroke when a blood vessel in the brain breaks and bleeds into the organ. What happens during a stroke? When the blockage or breaking of a blood vessel in the brain occurs, the time clock on living brain cells quickly shortens. The blood supply to the brain is interrupted, resulting in a loss of oxygen and nutrients derived from the blood. Living cells survive on oxygen, so it is important to seek medical help immediately to prevent a fatal loss of brain cells. What should you do if you think someone is having a stroke? If you believe you are witnessing someone being attacked by a stroke, it’s vital to act as fast as possible. The signs of a possible stroke are the loss of speech, involuntary movement of a limb, or a one-sided facial paralysis. If you see anyone experience any of these signs, call 9-1-1 immediately. Again, strokes can be fatal and are considered a high-risk medical emergency. Immediate re-
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sponse and treatment could save someone’s life and increase their chances for a successful recovery. Risk of stroke usually increases after age 45, but what causes young people to suffer from strokes? Unfortunately, strokes are increasingly common for young and middle-aged people, between 20 and 54 years of age. According to a study in the journal Neurology, the rate of stroke in the 20 to 52 age group increased from about 13 percent to 19 percent in the last several years. Younger-aged people tend to experience strokes caused from infections, trauma, heart disorders, sickle cell disease, and dehydration. Another key reason younger people may experience a stroke could be due to obesity, according to Andrew Russman, D.O., a neurologist and stroke care specialist. “Obesity in children and teens is up in America and that increases the lifetime risk for stroke. Obesity increases the risk for high blood pressure, high cholesterol, and diabetes,” according to Dr. Russman. “These are all important stroke risk factors at any age.” Fortunately, there are ways to lower your risk of experiencing a stroke. Prevention at any age includes visiting a physician regularly to identify underlying diseases, eating a diet low in saturated fat and high in fruits, vegetables, and whole grains, controlling your blood pressure and high cholesterol, recognizing and controlling diabetes, avoiding drugs and smoking, and exercising plus maintaining a healthy weight at all times. afm
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Fitness
A Tourist in Your Hometown
If you're itching to re-explore Austin while burning a few calories, take a tour with these two upand-coming businesses.
by Carrie Barrett
Velo Views Bike Tours
photography by Weston Carls
City Running Tours Austin
With a slogan like, “Sweat and Sightsee Simultaneously,” how can you go wrong? In 2011, Lee Ackerley was just 22 years old when he moved to Austin and organized the Austin arm of City Running Tours. A native Texan, IRONMAN athlete and history buff, Ackerley fueled all of his passions while satisfying another love—meeting and talking to people. In the last five years, his Austin running tours have expanded in both number and destinations to include creative routes like a 5K brewery tour to Hops and Grain, a historical downtown tour, greenbelt runs and 10K jaunt through UT campus and Hyde Park that ends at Black Star Co-op. In typical Austin fashion, sometimes the zanier idea, the better. “I get a lot of freedom to have fun with the tours I create here because Austin really is so different than other cities,” said Ackerley. “Even on conference calls, guides in other cities will laugh at some of my ideas because they know they would only work here.” Case in point: The Drinking Duathlon that incorporates a 5K downtown run followed by a spin on the PubCrawler. Only in Austin. That's the beauty of our town. Locals love it as much as tourists. In fact, while most tour companies rely primarily on tourist business, Austin tours are booked with over 50 percent locals. A run by the Capitol, Stevie Ray Vaughan statue and the Governor’s mansion followed by a pitcher of local beer? Sign us up! Some of us may do that every day, but we're often too busy looking at our Garmin splits to stop and and give thanks to those who created what we now cherish. City Running Tours Austin can accommodate groups of all sizes including corporate team building gigs, bachelorette parties, business travelers, birthdays, and even private running sessions. Of course, clients can take one of the many existing group tours that are designed to show runners of all levels a great time—with a little ‘Austin-ized’ history thrown in for good measure. While Ackerley loves focusing on the creative tours, he's also passionate about helping others. Future projects include working with addicts in recovery and elementary schools to help bridge the gap between fitness and history. To check out the upcoming tour calendar or book a group, visit cityrunningtours.com/austin/
Sure, you can take a destination tour via bus or train, but for a fitness enthusiast, the idea of admiring a landscape sitting idly behind a moving window going 60 mph is almost torturous. Cycling and travel buffs understand that the best way to soak in a picturesque mountain, a hillside of grapevines, or a rainbow of fall foliage is by pedaling right through them. Why would you simply look at a landscape when you can be a part of it? That's the vision behind Velo Views Bike Tours, founded in Austin in 2012 by Shannon Burke. His now wife, Celeste, was the first to introduce him to adventure cycling and, needless to say, he loved the breathtaking (literally and figuratively) experience. As a former municipal planner for the cities of Austin, Round Rock and Lakeway, logistics are his thing, so he eventually took over the details of his own multi-day trips with friends. Lo and behold, as it happens, his knack for details and a newfound passion for cycling morphed into his lifestyle career that's been growing steadily ever since. The philosophy of Velo Views Bike Tours is simple. “We provide a highly-customized and fully supported experience with the best routes, accommodations, and dining,” said Burke. “Our biggest priority is giving our cyclists the complete experience from start to finish and we want to make the bike vacation more accessible to cyclist of all levels.” To that end, the guides don't just send riders on their way each day with a bottle of water and a map. Every ride is a fully supported, no-drop adventure. All meals, hotels and local experiences are also included, and the tour maximum of eight riders ensures a high personal level of attention and support. For Austinites who want their adventure cycling fix outside of the city limits, Velo Views has an alluring array of five-day, all-inclusive destination bike vacations that include the Colorado Rockies, Fall Wine Tours, and Appalachian Mountain rides through Virginia, a Kentucky Horse Country Ride and Carolina Fall Foliage Tours. Many of these tours book well in advance because of the intimate nature. In fact, almost 75 percent of their business are repeat customers who have had such a great time on previous trips. As Burke
recounted: “We had a guy come on a trip by himself from New Jersey and he told us that he arrived as a stranger and left as a family member. There's no better testimonial and that sentiment exemplifies exactly what we are trying to do by keeping the tours small and customized.” One of the most unique offerings of Velo Views for both locals and tourists alike are the West Texas Bike Vacations to Big Bend and Fort Davis, the mini-retreats to the Hill Country and even single day trip guided rides out to the wineries and parks of Johnson City and Fredericksburg. These mini-respites allow even the most casual cyclist to soak in the beautiful sights and landscapes that Central and West Texas have on display. The best part? The van and guide are with you at all times so all you have to worry about is enjoying the view that surrounds you. Although Burke and his wife are relocating to Chattanooga this spring, they will continue to lead the bike vacations around the country while expanding their services and clientele on the East Coast. Local competitive cyclist and business owner, Dan Pedroza, will run the entire Texas branch of Velo View Bike Tours. The timing is serendipitous because it allows Velo Views Bike Tours to expand their services, with both the amount of tours and even the types of tours offered. Because of his diverse cycling background, Pedroza is working on bike trips out of Central Texas that will include both mountain bike rides and guided gravel grinders. They are both also excited about the possibility of putting together multi-sport and triathlon training camps. “Small Groups. Short Trips. Big Experiences.” That's the motto of Velo Views Bike Tours. If you're ready for a big experience in the Hill County and beyond, visit their website at veloviewbiketours.com afm
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Fitness
Stop Kickin' the tires By Stephanie Twohey
1/ Tire Flip
Step 1 • Feet shoulder width apart • Squat down with flat back • Hands slide under tire palms up • Shoulders lean into tire
2
Step 3 • Exhale • Explode up out of the squat, generating momentum under tire • Keep back straight Step 4 • As tire comes up, flip hands quickly to push the tire forward • Step one leg forward and push with whole body to complete the movement
3
4
Finish photos by Brian Fitzsimmons performed by Aaron Winning, GRIT Strength + Conditioning
1
Step 2 • Deep breath in and hold • Brace core • Drive through heels and push upward with whole body • Keep shoulders in contact with the tire to avoid strain on biceps
2/ Standing Tire Pull
1
Step 1 • Feet shoulder width apart • Squat down with a flat back • Breathe in and brace core • Grip rope or chain with a split grip • Push through heels • Rotate trunk while pulling the tire toward you
2
Step 2 • Reach forward with the other hand • Rotate trunk while pulling the tire toward you
3
1
Step 3 • Continue the sequence until tire reaches feet
2
3/ Halo Lunges with Tire Step 1 • Bring tire into overhead position with arms completely straight • Stand with feet shoulder width apart • Deep breath in and brace core Step 2 • Exhale • Start the lunge by driving knee up • Keep arms locked out • Keep core engaged
Finish
3
4
Step 3 • Extend leg forward and down into lunge • Keep arms locked out • Keep core engaged Step 4 • Lunge down with weight in heel and knee stacked vertically on ankle • Back knee touches the ground gently for full range of motion • Keep arms locked out • Keep core engaged • Repeat on other side 05.16 / austinfItmagazine.com
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Featured AFM FITTEST
Sports and Outdoors May 1
Medicine in Motion Martha Pyron, MD
Family and Sports Medicine ~ Concussion Management ~ Rehabilitation ~ Nutrition ~ Personal Training
Central Location at
711 W. 38th Street, Ste G4
The Rookie Tri Austin The annual sprint triathlon is back—challenging participants to a 300-meter swim, 11-mile bike ride and 2-mile run. Whether it’s your first or fifteenth, come out and give it your all. therookietri.com May 7
Pilates Day Austin Thanks to the nonprofit Pilates Method Alliance, Pilates studios all over the world have organized a local day to focus on the respected workout. Pilates Center of Austin has partnered alongside several other studios, all of whom will be offering a free “something” on this day. pilatesdayaustin.com
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May 21
May 27-29
AFM FITTEST Austin Take the challenge! Find your fitness at the 5th Annual AFM FITTEST and compete against Austin’s athletes to see who comes out on top. Register before it’s too late, read the guide in this month’s issue, then bring your A-game. afmfittest.com
Paleo f(x) Austin The largest live Paleo event in the world returns to Austin, and this time they’re bigger and better than ever. Attend panels and lectures led by the big names of the Paleo movement, with world-class speakers including New York Times bestselling authors, leading physicians, scientists, health entrepreneurs, professional athletes, fitness professionals, activists, bloggers, biohackers, and more. paleofx.com
May 22
The Ranch at Reveille Peak Ranch Reveille Peak Ranch Rogue Trail Series brings you the final leg of their 13th annual series. Experience a memorable, rough-around-the-edges race unlike no other, and enjoy some of the most spectacular views in Texas as the trail winds through hill country ranch. roguetrailseries.com/ranch-2/
May 30
Life Time Tri CapTex Lady Bird Lake, Austin The Life Time triathlon attracts all levels of athletes from top ranked professionals to first-time triathletes. The event includes the USA Paratriathlon National Championship, sprint and international distances, first tri distance and sprint and international distance relays. captextri.com
05.16
What’s the HIGHEST MOUNTAIN you have climbed?
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Lifestyle
photo by Joshua Rappeneker
Latino Music Month Various Venues Latino music genres are showcased during performances on the Plaza at Austin City Hall each Friday at noon. Other special events throughout the month are presented as well.
Make one of them MOUNT KILIMANJARO. ELEVATION 19,341 FT.
May 7-8
Food and Drinks
Arts
Crawfish Boil & Craft Beer Bash 2.0 Austin Independence Brewing Company invites you to pinch some tails, suck some heads, and enjoy some of Austin’s best craft beer in the city! Fresh Louisiana crawfish with sweet corn and red potatoes will be boiled to spicy perfection by Capital Crawfish Company, and you can wash it down with their new spring seasonal, White Rabbit White Ale, the classic Power and Light Pale or any other tasty brews they offer.
Cine Las Americas International Film Festival Various Locations The festival showcases contemporary films and videos from Latin America (North, Central, South America and the Caribbean) and the Iberian Peninsula. Films and videos made by or about Latinos in the U.S. or the rest of the world, as well as films and videos by or about indigenous groups of the Americas are also invited to participate. cinelasamericas.org
May 7
May 7
Opal’s American Whiskey Festival Austin Nothing calls for an American whiskey more than the Kentucky Derby. Enjoy bourbons, whiskies and ryes from Kentucky, Tennessee, Canada, Texas and more. We'll be featuring a couple of free events before the festival too, including a ladies hat contest, Austin's best mint julep judging and of course a live broadcast of the Kentucky Derby. May 21
Cider Fest 2016 Austin Come hang out on Fork & Vine’s patio and drink some cider and eat some swine. They are excited to hold their second annual festival, and have invited some of Austin’s best local cideries to pass out tastings of all that they have crafted.
May 4-8
May 7-8
Lone Star Jam Austin Rock on at this two-day music festival featuring a diverse lineup of country music artists from Texas and beyond. In addition to the live music, the festival showcases some of Austin’s best food trucks offering a delicious array of culinary options. lonestarjam.com May 23-29
Austin Sketch Fest Austin Laugh along at this sketch comedy showcase held every year over Memorial Day Weekend. Presented by ColdTowne Theater, this event features comedy groups from Austin and all over the country. atxsketchfest.com
Spring Pecan Street Festival East Sixth Street A free, family event, the Pecan Street Festival is the oldest and largest art festival in Central Texas. Musicians, food vendors, and artists turn Sixth Street—historically called Pecan Street—into a lively street fair where there is something for people of all ages to enjoy. pecanstreetfestival.org May 7-8
SCHEDULE YOUR 2016 CLIMB! June+July+August+September
Tata Urth Safari
urthsafari.com + Info@urthsafari.com 512.787.4628
Cinco de Mayo Festival Austin Celebrate this historical date at Austin’s annual outdoor party taking place at beautiful Fiesta Gardens. The two-day cultural event features a variety of lively Tejano and conjunto bands, as well as delicious authentic Mexican and Mexican-American cuisine. cincodemayoaustin.com May 14-15, 21-22
West Austin Studio Tour Across West Austin The West Austin Studio Tour is a free, self-guided tour that celebrates Austin's talented and wildly diverse creative community. The public is invited to discover new artistic talent, see working studios, learn about artists' tools, techniques and inspirations, explore galleries and a variety of exhibitions, and immerse themselves in the arts and local business communities. west.bigmedium.org
THE COOLEST WAY TO GET FIT IN AUSTIN!
Anyone can learn to play! Hockey Leagues for Youth and Adult, Beginner–Advanced Instructional Hockey Classes for Youth and Adult.
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NORTHCROSS MALL 2525 West Anderson Lane | 512.252.8500 WWW.CHAPARRALICE.COM
photo courtesy of Sunshine Run
Race Calendar
Featured sunshine run
May May 1
Noble Run Cedar Park The Rookie Triathlon Austin Travis Country 5K Run Austin
Hachie 50M Waxahachie
Spa Girl Tri San Antonio
Jon’s Run/Stroll San Antonio
Sprint For Life 5K Houston
Northside Education Foundation 5K San Antonio
Texas Flower Country Women’s 5K/10K Run Fredericksburg
PurpleStride Austin Austin
May 7
Best Dam Run in Texas Waco
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Saints and Sinner After Dark 5K Hutto
The Color Run Austin
May 8
Run This Mother 5K San Antonio Sunshine Run Austin TriGirl All Women’s Super Sprint Triathlon Houston May 14
Austin Run for Babies Round Rock
May–June Submit your event online at austinfitmagazine.com
Because We Foster Care 5K San Antonio
Vern’s No Frills 5K Georgetown
Give Cancer the Boot — Survivorship Celebration 5K Run/Walk
Wicked Wine Run Houston
June 12
MOXIE TRI for Youth Cedar Park Dog Days of Summer 5K Austin
May 22
HPU 5000 New Braunfels
Deutschen Pfest Pfun Run Pflugerville
Ironman Texas The Woodlands
Rogue Trail Series – The Ranch Austin
John Newcombe Country Club 5K New Braunfels
May 28
June 17
Midsummer Night’s Dream Women’s 5K Run/Walk/Jog San Antonio June 18
Oral Cancer Foudnation 5K San Antonio Run Wild 5K Galveston Waco Police Memorial Run Waco What Are You Waiting For Race San Antonio
Live Like Ryan Would 5K Fun Run Cedar Park
May 21
AFM Fittest Austin
June 19
May 29
Lake Pflugerville Triathlon Pflugerville
American Hero 25K Relay San Antonio
June 25
Autism Speaks 5K Austin
Lifetime CapTex Triathlon Austin
Keep Austin Weird 5K Austin Fit Foodie Run Austin
June 4
Texas 4000 Atlas Ride 25/50/70 Miles Cedar Park
Bubble RUN Austin Austin
Texas Switchback Dripping Springs
Fight For Air Climb Austin
June 5
Impact a Hero 5K Houston
Capt’n Karl’s Trail Series Pedernales Falls
June
Beach to Bay Relay Marathon Corpus Christi
Girls on the Run of Greater Houston Houston
Vern’s No Frills Georgetown
Luling Country Fair 5K Luling
May 30
Witte Museum Boot Scoot and 5K Fun Run San Antonio
Dos Rios 5K splash and Dash New Braunfels
Keep Austin Caring 5K Austin June 9
Maudie’s Moonlight Margarita Run Austin June 11
Mud Challenger Houston
XTERRA Muleshoe Off-Road Triathlon Spicewood 05.16 / austinfItmagazine.com
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RUNLABAUSTIN.COM
Discover!
Q&A
Olympian Profile
iNGMAR Vos Specialty: Decathlon
How did you become a decathlete? I used to run when I was younger, but like any kid, I got a growth spurt around 8 or 9 years old. Running was hurting me so I started doing high jump, throwing the javelin, and that kind of stuff. My dad entered me for Nationals when I was 12 or 13 years old in Holland and I placed third in the country. I thought, oh, I’m kind of good at this. When you’re at the top of something, it’s fun to do. What’s your favorite event? I always loved the javelin. I just like to throw stuff. And high jumping, because I’m pretty good at it.
Does your mindset change depending on the event? I get really jacked up for javelin, because it feels like my event and I want to own it. But with the high jump, I have to be really calm or else I’ll run too fast or blow out on my takeoff. For hurdles I have to be hyped up, but for the discus—which is the event right after hurdles—I have to calm down. When I was younger, if one event didn’t go well, I would get so pissed off that I would
mess up all the events after. But as I’ve gotten older I understand that I can’t change the past and I have to keep looking forward. It’s hard to keep that mentality when you have so much adrenaline though. Is 2016 going to be your last Olympics? Definitely. I’ll be 30 in two months and 2020 is just too far out. I’ll try for the World Championships in 2017. What does life after the Olympics look like? I’d like to coach. Right now when the youngsters train with me it’s nice to help them and see them improve. I’d still be involved with track and field, and back home I majored in physical education as a teacher where I also worked with physically and mentally disabled people. Maybe personal training too—that could be fun.
photo by Brian Fitzsimmons
As you’ve gotten older, how have the events changed for you? The distance running gets harder because you get bigger and heavier. Most of the decathlon events are power and speed-based. The 1500M run becomes pretty hard and the throwing events become easier over the years. However, every year
you get stronger and faster too—so the rhythm gets thrown off. You have to find that perfect spot of combined speed and power to still get the maximum result.
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