August 2017 - The AFM FITTEST Issue by Austin Fit Magazine

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THE GOOD STUFF

2017 AFM FITTEST WINNERS Pg. 32

Keeping Up in the Kitchen 24 Get into Gear 50

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Cover & contents photos by Brian Fitzsimmons

LOEWY LAW FIRM

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

Events 78 Rides + Races 80 Discover! 82

Nutrition

Wellness

AFM Hacks: Produce Picking 20

Medical FAQ: Headaches & Migraines 64

Culture

Fitness

Recipe: Grilled Quail with Sauteed Spinach 18

Work Hard, Play Hard 28 Beat the Heat 30

Style

The 100-Mile Remodel 58

Bittersweet Breakthroughs 60

FML Workout: Kickass Kettlebell Flow 68 6 Mistakes You’re Probably Making in Cycling Class 72 Fitness Party Tricks 74

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HIGHLIGHTS

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72 photography by Weston Carls; workout photo by Brian Fitzsimmons

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EDITOR’S LETTER

THE LIST A few highlights from our 2017 AFM FITTEST event, plus some throwbacks to previous years. Ran into last year’s overall winner, Bethany Branham! She abstained from competing this year to prepare for the CrossFit Games. In 2016, she was the fittest in Austin, and in 2017, she sits as one of the fittest women in the world.

The AFM FITTEST issue is always nostalgic for me. It was the first issue I ever worked on as an intern, and it was my introduction to the warm and welcoming fitness community of Austin. Although I’ve come a long way from rubbing baby oil on people at photo shoots, I look back on it with gratitude and can honestly say I have valued every step of this journey. More importantly, the relationships formed in this time frame have by far been the most rewarding. Apparently, I’m not the only one who feels this way. In my interviews with the winners, the majority of them said one of the best parts of the AFM FITTEST is connecting with new people and fostering relationships with friends they’ve made in the previous years. Being surrounded by a supportive and encouraging community is what keeps people coming back to the AFM FITTEST. Of course, there’s a healthy competitive spirit that pushes these athletes to give their best effort, too. We decided to go with a superhero theme this year because I saw Wonder Woman at the beginning of the summer and thought it was awesome. Now, this is coming from someone who usually falls asleep at the movie theater, so that’s saying something. What I love most about Wonder Woman is her ability to be fierce and strong, while remaining empathetic. Those are the same qualities that define good sportsmanship; the motif was a perfect fit for the AFM FITTEST Issue. You’ll see some familiar faces, read some comeback stories, and be introduced to some newcomers. One thing is guaranteed—they’re all super impressive athletes and people.

Sometimes, you have to be a stand-in model for the photographer. This photo of our creative director Weston actually inspired some of this year’s shots.

Keep Austin Fit,

Gretchen Goswitz, Editor

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I was the heat leader for the women’s 30s group at last year’s event. I loved seeing so many of the same faces come out again for this year’s competition. CrossFit Central took home the gym team title last year. When I sat down to do the interview with them last year, they invited me to drop in and give CrossFit a shot. The rest, as they say, is history. I’ve got a special place in my heart for these guys!

editor’s photo by Brian Fitzsimmons

CONTRIBUTORS

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

PUBLISHER/CEO Louis M. Earle COO/ASSOCIATE PUBLISHER Alex Earle EDITOR Gretchen Goswitz ASSISTANT EDITOR Emma Whalen CREATIVE DIRECTOR Weston Carls

Emma Whalen

Jessica Clark

Sarah Holcomb

Carrie Barrett

Emma Whalen

A Boston-area native, Emma got to know Austin by watching the sun rise over Lady Bird Lake while rowing almost every morning during her first four years here. Recruited to The University of Texas at Austin’s Women’s Rowing Team, Emma gained a deep respect for the athletic traditions of this city. Seeing runners along the trail before dawn, rowers of all ages and abilities on the lake, hikers on the greenbelt and even yogis on paddleboards, she was instantly impressed with the city’s ability to accommodate any and every way to stay fit. With a journalism degree from the UT, Emma loves to use her writing chops at Austin Fit Magazine to share all that the city has to offer for athletes and fitness enthusiasts. When she’s not writing for Austin Fit or exercising, she’s likely on the hunt for a great playlist, podcast, or mac ‘n’ cheese recipe. Recommendations welcome.

ADVERTISING CONSULTANTS Betty Davis, Diana Davis, Arielle Olfers WRITERS Carrie Barrett, Devyn Bernal, Jessica Clark, Ray Gogue, Eric Leija, Meredith Terranova, Emma Whalen, Jason Wimberly PROOFREADER Justine Harrington PHOTOGRAPHER Brian Fitzsimmons INTERNS Sarah Holcomb, Dani Parsons

Jessica Clark

Jessica Clark is a wellness professional who has called Austin home for over 15 years. Jessica has a genuine passion for all things health and wellness-related and offers a unique perspective on the business of fitness—a reflection of her extensive coaching experience, diverse fitness management education including a Master's Degree in Business Administration from Texas State University, and corporate marketing background. Spending many years as a client, coach, and business operator has also given her insight on the best fitness experiences for all types of exercisers and helped her formulate her "Lean Living" protocol. She's constantly looking for new experiences and educational opportunities, and is always scouring the city for the best healthy restaurants and happy hours! You can find her at RIDE Indoor Cycling, Wild Heart Yoga, and Fuerte Fitness in Austin.

Sarah Holcomb

Sarah Holcomb is an Austin native who ventured up to Chicago to study communications and journalism at Wheaton College. After braving winter in the Windy City, she’s happy to be back under the big blue Texas sky. Passionate about nutrition and wellness, Sarah enjoys reading up on the latest health news almost as much as she loves writing about it. When she isn’t researching a story, you might find her taste-testing a new recipe in the kitchen, snapping photos, or practicing Pilates. Her work has also been featured in Austin Woman Magazine and The Wheaton Record.

Carrie Barrett

Carrie is a USAT Level 1 Certified Coach, Director of Marketing at Austin Aquatics & Sports Academy, author of two books on triathlon, and a Specialized Women ambassador. Her mission? Break down those fears and motivate others to face and overcome your own fears, whether it’s buying your first pair of running shoes or finishing yet another Ironman distance race.

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

Please recycle this magazine. AU S T I N F I T M AG A Z I N E / AU G U S T 2 0 1 7

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Fit Field Trips

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Read about our most recent fit field trips at SunstoneFIT and ALIGN Austin studio on our website. Want to put the AFM team through the wringer at your gym? Send an email to info@austinfitmagazine.com to set up a sweat session!

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America’s Cycling Sweethearts Congratulations to Austinites Carolyn Defoore and Christie Tracy, who each claimed a national title in road racing and time trial cycling, respectively. These ladies are fixtures at the Thursday Night Crits (Pure Austin Driveway Series) and have incredible stories of becoming national champions that you can read about on austinfitmagazine.com.

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This session happened not on a Texas Coast but near St. Petersburg, Florida at Fort De Soto Park, where we met by pure chance. I did not know who Will was. I just wanted to test my brand new Aquatech Elite Pro water housing for Nikon D750. It was a sunny and windy day. We got into the shallows and first he started riding past me back and forth, but soon he started flying above my head doing all kinds of crazy tricks. I was just happy to keep snapping all the shots, and being splashed at the same time. Still, no clue, who this guy was. Only later, after we exchanged contact information for the photos, I could look up his name and see he was not just a simple rider. I wish I could have more fun sessions like that where all your favorite things come together: my love for water, my love for photography, and kiteboarding.

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

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NUTRITION

GRILLED QUAIL WITH SAUTEED SPINACH by RAY GOGUE, SOUS CHEF AT GERALDINE'S 1 semi-boneless quail 1 quart spinach 1 tsp minced garlic 1 tsp minced shallot ½ cup coconut milk 1 tsp turmeric 1 stick unsalted butter 2 Tbsp shiro dashi* (more or less to taste) 1 Tbsp red chili oil 2 each cherry tomato Olive oil (to taste) Salt (to taste) 4 each radish, thin sliced

1. Melt butter, add shiro dashi, stir to mix well, and set aside. 2. Mix coconut milk and turmeric together, stir well, and set aside. 3. Season quail with salt and pepper and grill until done (approximately 3–4 mins each side). Be mindful not to overcook it as it will cook fast.

*Can be substituted with tamari

4. While quail is grilling, heat a pan and then saute garlic and shallot. When translucent, add in spinach and approximately 3 tablespoons of the butter/ shiro dashi mixture. Saute spinach until it just starts to wilt, then add coconut/ turmeric mixture. Add coconut/turmeric mixture to taste and or until it’s as saucy as you want it.

5. Quarter cherry tomatoes and toss in olive oil with a little salt and pepper. Place spinach in large bowl and put the sauce in according to your preference.

6. Quarter the quail and plate criss-crossing one leg and one breast each on top of spinach. Spread dressed tomatoes throughout the dish along with radish slices. Drizzle red chili oil around dish and on top of quail.

Want to take your grill game to the next level? Try this quail recipe from one of Austin's favorite restaurants.

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photo by Weston Carls

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NUTRITION

AFM Hacks P R ODUCE PI C K I NG by SARAH HOLCOMB

Produce sections are filled with treasures this time of year: bins piled high with juicy peaches, crates of berries, and massive melons. Rummaging around to find the freshest, most flavorful fruits and veggies often feels like a treasure hunt. But you’re never quite sure if you picked the right ones until they’re on the cutting board. How do you figure out which watermelon is the sweetest? Or which avocados are readyto-eat? Elias Valerio, produce coordinator at Austin’s Wheatsville Co-op, shared with us his expert tips for picking the best produce.

WATERMELON

PEACHES

APPLES

You may have heard the best way to select a watermelon is to find one that sounds hollow. But there’s a better way, Valerio says. Look for one that has a “nice big yellow spot on the belly — That means it’s been sitting for a while and was given a chance to mature in the fields.” He also looks for scars, marks made by bees as the watermelons were developing. “Bees know where the sweet stuff is,” he says. “I’ve never bought one with a bee sting on it that wasn’t nice and sweet.” The heavier the better—it will be full of juice.

The last thing you want to discover on your perfect peach is a bruise. If peaches are packed high in the store, you’re more likely to find bruises or scars. Local Texas peaches have a shorter journey to the store and will likely be in better condition. “I always look for a peach that’s nice and firm, not hard, no signs of scarring or mold on the outside,” Valerio says. A ripe peach will have a light peach smell, adds Raquel Martinez, Wheatsville’s brand manager. For an extra sweet peach, she looks for sun-kissed marks and a deep rosy color.

Apples can be tricky. “There have been times I cut open an apple that looked perfectly fine on the outside, but it was an older apple that was kind of mealy on the inside,” Valerio says. Since apples vary by season and region, he recommends asking a produce worker where they’re from. During the summer, you’ll want apples from the US crop, while winter is peak season for South American apples. Bruising is the telltale sign of a bad apple, so look for the most crisp of the crop. Many stores will let you tastetest the apples if you ask.

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MANGOES A ripe, ready-to eat mango should feel a bit soft to the touch. “A lot of folks see a mango that’s soft and they shy away from it,” Valerio says. “But usually those are the sweetest ones.” Hard mangoes can take 3–5 days to ripen and may not ripen properly. If you do need to ripen one, put it in a plastic or paper bag to accelerate the process.

RōW YOUR WAY TO RESULTS

TOMATOES Selecting tomatoes primarily comes down to purpose and preference. Firm tomatoes are perfect for topping a burger. But if you’re looking to make a sauce or salsa, a softer tomato might be ideal. Either way, pick one that doesn’t have wounds and isn’t leaking. Bigger isn’t necessarily better—Valerio has tasted some smaller tomatoes that packed more flavor than their larger counterparts.

PINEAPPLE When picking a pineapple, go for the gold. Inspect the sides: if they’re a golden hue, rather than green, they’ve been picked at the proper time. Then give it a sniff. Often pineapples will be bruised in transit, causing them to develop soft spots, then mold. If it smells like fresh pineapple, it will taste fresh too.

AVOCADOS To find a ready-to-eat avocado, feel the skin around the stem. “If it has a good amount of give to it, not very hard but not too soft, that’s one that’s good to eat right away.” A hard one will take 2–3 days to ripen. To keep a ripe avocado longer, store it in the fridge for a week. Once it’s cut, you can also refrigerate it in a container with a red onion so it remains fresher longer.

BERRIE S All you need to do for berries is to look at them. But look closely. The top culprit is mold that develops from the condensation inside the containers, Valerio says. He doesn’t mind if you open up the container to get a good look from all sides, as long as you don’t touch them. Since berries break down quickly, he won’t buy berries unless he’ll eat them within two days. If you want them to last longer, transfer to a bag and freeze.

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FITNESS

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CULTURE

New to Austin Studios and stores for fitness-minded folks

The Halal Guys

2915 Guadalupe St, Austin, TX 78705 What started as a humble New York City food cart nearly 27 years ago has grown into a favored American franchise. And finally, Austinites can experience what the excitement is all about. The Halal Guys opened its doors to residents in mid-July, offering a simple menu of halal platters and sandwiches, both of which are easily customizable to meet your dietary preferences. Choose from an array of sauces to top it off, but beware of the red sauceâ&#x20AC;&#x201D;itâ&#x20AC;&#x2122;s got a kick that only the brave can face. Side orders include hummus, falafel, baba ganouj and fries, plus baklava topping the dessert menu. It will be open for lunch, dinner, and late-night snacking until 11 p.m.

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SPUN at Whole Foods Market Domain 11920 Domain Drive, Austin, TX 78758

You can now add SPUN Ice Cream to the growing list of Austin originals that have added a second location at The Domain. The popular East Austin ice cream spot is serving up its signature liquid nitrogen flash-frozen ice creams out of a shipping container in front of Whole Foods. The new spot will have regular and dairy-free ice creams made from the same sustainable and organic ingredients promoted at the East Austin location. With toppings like Texas pecan praline, dairy-free toasted meringue and brown butter powder, you can customize your flash-frozen, made-to-order treat before buying a salad at Whole Foods for a truly balanced diet.

ESPEROS SOHO

206 W 2nd Street, Austin, TX 78701 Luxury bag label, ESPEROS SOHO has opened their first retail location in downtown Austin. The 2nd street space designed by local interior designer, Duffy Stone, reflects the sleek, understated sophistication of ESPEROS SOHO bags. The minimalist leather and canvas bags come in a variety of rich colors and styles like clutches, backpacks, and weekend duffles. The store also offers complimentary champagne and coffee service for customers to sip on as they peruse the selection of bags and small gift items. Better still, each purchase funds a year of education for a child in a developing country through donations to programs like The Nobelity Project and Pencils of Promise. AU G U S T 2 0 1 7 / AU S T I N F I T M AG A Z I N E

CULTURE

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Keeping Up in the Kitchen

The old adage says to never trust a skinny chef, and by our measure, we think your best bet is a fit chef. by EMMA WHALEN

Even working a single day as a chef can feel like a workout. The hours of standing and occasional heavy lifting can wear on the body. According to these Austin culinary and hospitality professionals, however, the key to keeping a healthy body is staying active outside of the kitchen. Josh Hines Chef, Clark’s Oyster Bar Due to growing up in an active household and playing sports throughout high school, excercise rarely felt like a chore for Josh Hines. When he entered the culinary industry, the demands he felt on his mind, body, and time made working out more difficult, but also more important. “It became less instinctive to me to be fit and it became more of a conscious effort, but it was something that I needed for my head space just to maintain sanity,” Hines says. “It wasn't just about looking good and feeling good, it was about needing those endorphins and that adrenaline and that time exercising to keep my mind in a good place.” Earlier in his career, those endorphins came mostly from playing basketball as often as his schedule would allow, but in 2010 a tear in his achilles left him sidelined. After six months of rehabilitation for the injury, Hines was itching to get active and sought out a new, lower impact sport. He joined a cycling group in Austin and took to competing soon after. “That’s where it immediately took off for me. We as chefs are all pretty competitive and it was this perfect fit of fitness and great physical and mental health,” Hines says. In May, Hines and a whole community of cycling chefs teamed up for No Kid Hungry’s charity endurance bike race called Chef’s Cycle. The race raised $2 million to fight child hunger across the U.S. “We can get so caught up in this business in tweaking profits and getting myopic about food. Then we realize, ‘Wow there are people who don’t even have anything to eat’,” Hines says. “Whether it’s time, money, good vibes, whatever it may be—we need to be conscious of the fact that we should give more than we take.” Hines’ giving attitude and passion for cycling extends to the advice he gives younger chefs. “This is a great profession but you absolutely have to take care of yourself. You can't expect to not take care of your body and have it last for as long as you want to be in this industry,” Hines says. “Your back will give out, your knees will give out, you won't be as happy.” Although working as a chef and competing as a cyclist presents Hines with a unique set of time demands, his balancing act is relatable and a model for success. “It’s having that thing that you do outside of work that actually makes you better at your job.” photography by Brian Fitzsimmons

In Their Own Words: How These Culinary Professionals Lead a Healthy Lifestyle Elizabeth Street Cafe Manager Kelly West “Fitness is a huge part of my life, mainly for all the fun recreational activities, but also so I can stay healthy. If you aren’t familiar with working within the restaurant industry, managing a restaurant is a very physical job. You’re on your feet and moving around almost the whole time you’re at work, and for a person like me, it’s perfect! I don’t get tired after long shifts, and I’m generally always in a good mood and stress-free, thanks to all those endorphins. I think having a physical job also benefits my running and training. Marathons are an endurance sport, and being active for so much of the day definitely helps build endurance. While most runners take it easy all day after a Saturday long run, I might go home to relax for a few hours, but then I go into work and am on my feet for another eight or nine hours. Those days, I’ve definitely earned a treat—my favorite is Elizabeth Street’s Singapore Noodles, followed by a macaron…or three.” Jeffrey’s Chef de Cuisine Mark McCain “Being a chef is a physical and stressful job that demands very long hours. Staying fit has helped me manage the stress and fatigue of spending all day on my feet. When I have an active escape, I find that I sleep better and have more energy throughout my day. For a few years I raced bicycles while living in Chicago, and not only did my training keep me in better condition and help me push through the long winters, but it also changed the way that I ate, the way that I perceived food, and the way that I cooked professionally. I learned a lot about the importance of maintaining a balanced diet, quality ingredients, and the timing of my food intake. I found myself using much less dairy and sugar in my cooking and focusing on the importance of sourcing whole foods and unprocessed ingredients. Staying active outside of work has allowed me to push myself further physically and mentally and build a larger base for longevity in my career.” McGuire Morman Hospitality’s Sous Chef Mike Diaz “Maintaining an active lifestyle definitely keeps me on my toes as a chef and helps me keep up with the fast pace of the restaurants.These days kitchens are very demanding and you have to be able to keep up with the youngsters or else they'll leave you behind. Swinging the bat and throwing the baseball around is a fun way to stay fit with my hectic schedule, and it's easy to get back into it if you've been M.I.A. from the field for a while.” AU G U S T 2 0 1 7 / AU S T I N F I T M AG A Z I N E

CULTURE

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Steven Allen Director of Operations, McGuire Morman Hospitality Steven Allen takes the time to ensure that his chefs stay healthy and he leads by example. As the director of operations for McGuire Morman Hospitality, Allen’s staff spans Austin’s extensive restaurant scene, from Perla’s on South Congress to Lambert’s downtown. Allen knows that a healthy chef is a happy chef and a happy chef means happy customers. He recognized that a wellness program would facilitate this, so he implemented a companywide partnership with Castle Hill Fitness, where all chefs could take free classes three times a week. “In our hospitality lifestyle, as long as we take care of others, as long as we make happiness a focus—that's what our success is bred after. And then it becomes contagious,” Allen says.

The classes vary from yoga and Pilates to bootcamps—some of which are taught by servers from the McGuire Morman group. Allen says he makes an effort to attend each class to set a good example. “I've been the organizer of it so I feel an obligation to attend and not just for the healthy aspect of working out— which we all love to do—but also as the liaison to all these classes,” Allen says. To him, the aim of the program is just as much about having healthy employees as it is building a community. “It’s going back to our culture of finding people who live a lifestyle that we truly try to lead every day at work,” Allen says. “In the restaurant business and hospitality business, there’s a lot of crossover between personal life and work life. We’re just constantly trying to maintain that balance.” afm

Midnight Madness: Service Industry Sweat Designed to help service industry folks and medical providers (or anyone that finds themselves in the office until the wee-hours of the morning) get their goals with no excuses, this 30-minute, total body workout is geared to help you break a sweat, burn fat, and get yourself ready to relax before going to bed. These midnight workouts are perfect for everyone. Whether you’re a beginner or an advanced fitness enthusiast, this quick, intense workout is the first step toward your goals and getting or staying in shape and seeing results in a matter of weeks! When: Class takes place at 12:30 a.m. Wednesday and Friday. (Think of it as a late night workout after your Tuesday and Thursday shift.) Where: Austin Simply Fit on Burnet, 5134 Burnet Road For a single class the cost is $35. Then there are packages which discounts the per session cost: 4 classes–$120 ($30/class) 8 classes–$200 ($25/class) 12 classes–$240 ($20/class) Once a package is purchased, you can use them any time within 6 months. AU G U S T 2 0 1 7 / AU S T I N F I T M AG A Z I N E

Work Hard, CULTURE

What does a balanced life actually look like? by JESSICA CLARK

here’s a big buzz in the Austin fitness scene regarding “balance” these days and what that entails. Talk with three fitness professionals, and you’ll get three different perspectives on what it means to achieve balance as it relates to the time you spend working toward wellness goals, and the time you spend enjoying all of the awesome leisure activities our fine city has to offer. I have personally swung on that pendulum—like a chandelier at times—since I began my wellness journey nearly a decade ago. Before then, I can with no shame say that I was an expert at the leisure life in Austin. It wasn’t until I began aspiring for more from my fitness that I decided to curb my partying a bit, which led to less and less time spent going out, as recovery became more of a priority. It’s definitely easier for me to make this change to focus on my goals now that I’ve been doing it for a while, but at first, suggesting to friends that I wouldn’t be drinking or ordering queso, or heading out to meet them after 10 p.m., was met with some major resistance. Interestingly, most of my friends are also somehow involved in the fitness industry in Austin, or are among some of the more active folks in our city. Many have the same outlook on their own wellness journey— “work hard, play hard.” And by play, I think it’s safe to say we’re talking about “partying” hard. Why wouldn’t they want to do this? Most of them kill it in their workouts and keep their diet super strict during the week so that they can party a bit on the weekends. On the surface it appears to be working for them. I mean, most of them look great, perform well for what they need, and are having fun. From the outside, they appear to be “balanced.” Now, I’m not putting anyone on blast here. I just know from my own experience and from that of many other fit pros I know that this full-throttle lifestyle can only last so long. What worked in my twenties just isn’t going to get me where I want to go in my thirties, forties, and beyond. I suppose you could say that I’m interested in longer-term legacy goals here. Perhaps balance in terms of working hard and partying hard for some folks simply cannot co-exist. I guess it all depends on the

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person, what they hope to achieve, and what they consider to be a thriving state of being. For some people, that means having a full social calendar. For others, that could mean accomplishing an athletic feat, or excelling at business or other relationships. While I think balance is important in the grand scheme of life, of course, I also think there is a time and a place for all things in life. There is a time for partying and leisure. There is a time for hard work and discipline. There is a time for socializing and there is a time for solitude. Rather than defining our lives by our week to week ratio of fun: work, perhaps it’s more useful to determine if what we are doing most each day, each week, each month is getting us closer to our ultimate objectives in life. Since it’s very hard to do all things well at once (we only have so much energy to divvy up), if we take time to focus on one thing now, one thing in a few weeks, one thing in a few months, and so on, we can go further than doing the minimum of everything just to get by. Yes, I’m suggesting that perhaps we need to work hard. And keep working hard until we achieve what we are seeking. Then play and celebrate, of course. Thinking there is something wrong with you for being serious about your goals or choosing to get to bed early while your friends are trekking across West 6th Street to the next bar of the night is just silly. I have never once regretted foregoing that party or happy hour in favor of making an investment in my growth whether that be in terms of saving money (financial growth), getting in a workout or getting to sleep early (wellness growth), spending time with friends and family in a more intimate setting (relationship growth), or taking a few hours to recharge all by myself (spiritual/emotional growth). I have, however, regretted that 6th vodka soda of the night.

“Work Hard, Play Hard” Isn’t An Austinism The “work hard, play hard” maxim has been said to have originated as early as the late 1800s, so your forefathers probably enjoyed a day-drink or two as well. And recently, its implied connection between dedicated effort and having fun has been scientifically

studied. Among the 1,400 subjects studied, there appeared to be a particularly strong correlation between attraction to both legacy and leisure activities; those inclined to 'work hard' tend also to 'play hard.' The researchers stated that the motivation to "work hard, play hard" could serve an evolutionary purpose in humans, by presenting a means to divert our attention from our own mortality. Unlike any other animals, humans are aware and concerned about our own self-impermanence. Therefore a legacy drive to work hard and a leisure drive to play hard and enjoy life have the potential to explain our ability to buffer this anxiety. Between these two drives, our ancestors were able to distract from their

Play Hard

own self-impermanence, allowing them to cope with the anxiety and thus minimize its potential negative impact on reproductive success. So we actually use this maxim to help distract us from our our mortality in a way, which I think makes sense. If you’re interested in learning more about this study, you can find it online via The Open Psycholphoto by Weston Carls; modeled by Mark Halsell at Seaholm Residences

ogy Journal, “Legacy, Leisure and the 'Work Hard—Play Hard' Hypothesis”. In closing, I think that while we may work hard and play hard to achieve some sort of balance in our lives, it’s important to make sure your regular behaviors are supporting your goals. And if they aren’t it’s time to make some shifts and refocus your energy on self-

supporting behaviors. Enjoy the seasons of your life whether they be focused on working hard or playing hard. Worry less about trying to do all things at once and give your main goals the focus they need to be realized. The achievement of your goals will make the celebration even sweeter. afm

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CULTURE

Beat the Heat The local swimming holes aren’t the only places to cool down this summer. by SARAH HOLCOMB

It’s officially August: the month when thermometers hit triple-digit readings and Austinites swarm to popular swimming spots. Barton Springs, Deep Eddy, Hamilton Pool—you know, the usual suspects. But staying cool doesn’t have to involve a swimming pool. Central Texas offers an array of summer activities and adventures, from exploring caverns to indoor climbing. We’re sharing some of our favorites to help you stay active and beat the heat.

Take an underwater tour You don’t need saltwater to go snorkeling, especially when the San Marcos river is only a 30-minute drive south. Located at the Olympic Outdoor Center, the newly-opened Snorkel TX offers the only snorkeling tour in Texas. After strapping on snorkels and flippers, snorkelers embark on a guided one-hour expedition through crystal clear water full of fish and turtles. The river is also home to Texas Wild Rice, a green, ribbon-like plant not found anywhere else in the world. The tours are $50/ person, ages 18+. snorkeltx.com

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Step onto the ice Step in to Chaparral’s 61-degree Fahrenheit ice rink and blissfully imagine that summer is six months away. While winter attire isn’t absolutely necessary, the rink’s general manager, Angie Vaught, recommends bringing along a hat, gloves, long socks, and warm clothes for a more comfortable—and fun—experience. Skating provides a low-impact workout and a nostalgic, group-friendly activity. Chaparral offers public skating times every day in its newly renovated facility. The rink also hosts leagues for adults and kids, including hockey, figure skating, and curling. Admission: $8/person with $5 skate rental. Kids 5 and under skate for $5, including skates. chaparralice.com

Explore the caverns Sneak away from the sun and into the cool, underground darkness of one of Central Texas’ impressive caverns. Tours of Longhorn Caverns in Burnet last about an hour and a half, taking groups through natural wonders like Crystal City. For an extra adventure, reserve a spot to crawl through tight passages on the Wild Caves Tour. Inner Space Caverns in Georgetown offers three tours: the original Adventure tour; the rugged, intermediate-level Hidden Passages tour; or an off-trail, four-hour Wild Cave tour (by reservation) into undeveloped sections of the caverns. Wear comfortable, closed-toe shoes. Longhorn Caverns: $12/kids, $15/teens and seniors, $16/adults. visitlonghorncavern.com Inner Space Caverns: Prices range from $20.95–25.95 for Adults and $12.95–16.95 for kids, depending on the tour. The Wild Cave tour is $100/person. innerspacecavern.com

Learn the ropes Crux’s colorful geometric climbing walls provide a cooler alternative to outdoor rock climbing. After a brief safety orientation for first-timers, try one of the many activities available, like climbing, bouldering, strength training, or yoga. Climbing shoes, harnesses and other gear aren’t required for climbing, but are highly recommended and free for the first visit. The 24-hour gym covers 22,000 square feet, including a lounge and space designated for kids. A one day pass costs $17 without gear, or $22 with gear. Kids 5 and under can climb for $10. cruxclimbingcenter.com

Yoga on the lake Practicing poses on a paddleboard adds an extra dose of core challenge, forcing each muscle to work to stay balanced. Don’t worry if you lose your balance, you’ll just slide right into the cool lake. Pure Austin Fitness at Quarry Lake offers yoga classes on stand-up paddleboards every Saturday starting at 9:30 a.m. (Though you should arrive at least half an hour early to secure a spot.) Wild Heart Yoga offers SUP yoga at the Texas Rowing Center the first and third Saturday of the month at 10 a.m. through September. Register online at least 24 hours in advance. Pure Austin Fitness: Classes are free for members, or $25 for an all-day gym pass for non-members. pureaustin.com Wild Heart Yoga: Classes are $30 for members, $35 for non-members. wildheartyogaaustin.com AU G U S T 2 0 1 7 / AU S T I N F I T M AG A Z I N E

The AFM FITTEST is an annual competition comprised of ten tests measuring strength, agility, power, coordination, and endurance. Every year, there are hundreds of competitors vying to be the best, but when the dust settles, only a handful of elite athletes come out on top. Winners of the AFM FITTEST competed with gusto and determination while also demonstrating humility and good sportsmanshipâ&#x20AC;&#x201D; the true traits of a hero.

M F A T I F 17 0 2

Photography by

Wardrobe by FITFIT Active,

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Faster than a streak of lightning, more powerful than a locomotive, and an indomitable spirit... THESE ARE THE FITTEST PEOPLE IN AUSTIN.

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M ST E s T r T Winne Brian Fitzsimmons Love Cycling Studio, and Lululemon AU G U S T 2 0 1 7 / AU S T I N F I T M AG A Z I N E

Women’s 20s, Overall Individual Winner

Bailey Johnson

Superpower: Being able to get inside people's minds. Thinking what they're thinking. Weaknesses: Desserts—cookies and scones. Enemies: Anyone who considers women weak or submissive, misogynists.

What is your fitness background? I ran the 400 meter hurdles for Oklahoma State University. I was originally recruited for the heptathlon, but I had quite a few injuries that didn't allow me to do that. How did you feel on event day? Honestly, not that great because I didn't feel as though I had prepared enough. I was joking around with Taylor and my dad saying, “I hope I can just run an eight-minute-mile.” I wasn't super confident but it just seemed like a lot of the chips kind of fell in a good place for me even though I didn't feel that great. How did you react when you found out you won? I was excited, but I was even more excited when I found out that Taylor won also. We had always talked about being on the cover together. How many times have you competed? I’ve only done it twice—the past two years. What inspired you to compete? I ran track all through college so I already had a competitive mindset, and it was hard doing that your whole life and then no longer competing, so I enjoy the atmosphere of having someone to battle against. Did you train specifically for the AFM FITTEST? The most specific I got was the two or three weeks before the competition, when I joined CrossFit Central so I could focus on strength and endurance. I did train specifically for pull-ups. Usually I don't do those but I had a goal I wanted to reach, so I think every time I went in the gym I tried to do as many as I could. Favorite test? Interval run. Least favorite test? Med-ball toss. Did you think you were going to win? No, not at all. How my mindset is naturally, I go in a little bit on the negative side which isn't that great. I was looking forward to competing and as soon as we did the med-ball throw at the first test, I thought, “Well, this is going to be terrible.” But then it started to turn around for me. At the pull-ups, I was surprised that I got 16 and at the interval run I was surprised I got 8. What was the best part of the day? The best part of the day for me was when my brother was doing his mile. Our whole family is incredibly competitive, and I've always been the runner and he's been the strength guy. While he was running, I could tell he was gassed, so I ran alongside of him and I was able to scream at him. Usually it’s the other way around—so that was a good turn of events for me.

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What is your incentive to be fit? My whole family is pretty athletic. My mom swam in college, my dad and brother played baseball in college, and I ran track. That's just been the environment that we've grown up in—with everything we did there was always a winner and a loser. Even now, my dad texts me almost every day asking, “Did you work out today?” or, “Did you go running today?” It’s just how we grew up.

Superpower: Being super fast, like The Flash! Weaknesses: Brunch, especially brunch buffets. Chinese buffets, too. Enemies: No enemies that I know of; they're plotting though, I'm sure.

men’s 20s, Overall Individual Winner

Taylor Johnson

How did you react when you found out you won? I was excited—I knew it was going to be close. It’s always cool to win again and I was pumped that Bailey won, too. Did you train specifically for the AFM FITTEST? I did a lot more cardio and endurance. I joined the San Antonio Fire Department this year, and all the physical training for that carried over. It really helped out a lot because I really didn't have to run as much as I thought I did for my cardio to improve, so that was a huge plus. I also have two days off in between work days, and when I’m there, I’m able to work out in the station. Did you have any goals coming into the competition? The intention was to run under a six-minute-mile, and then obviously try to win it all again. Do you have any goals set for next year’s competition? Try to win again. I haven't really made any individual goals yet for next year, just enjoying the moment right now. We've been kicking around the idea of trying to do it as a family team and competing with our parents, though. How did this year’s competition compare to the previous years’ events? I felt a lot better endurance-wise and I wasn't as gassed in between some events. I tried to be smarter and not stand around in the heat watching the other guys. I would go off in the stands or the bleachers and just try to chill. I wanted to get out of the sun and off my feet. I felt a lot more energy at the end of the day going into the mile than years past. Favorite test? The vertical jump. Least favorite? The mile—it’s awful. What was the best part of the day? Finishing the mile, and then eating a hamburger. What is your incentive to be fit? It’s just a lifestyle. What is your advice to competitors who want to win? If you want it, you have to get after it. That’s pretty much it—you’ve got to train hard.

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Women’s 30s Winner

Cheetah Bayne

Superpower: The Holy Spirit Weaknesses: Bluebell ice cream Enemies: Unrighteousness

What is your fitness background? I run track professionally—100 meters, 200 meters, 400 meters. How did you feel on event day? I showed up ready to play and have a good time. How did you react when you found out you won? Surprised, actually. How many times have you competed? This was my first year.

What inspired you to compete? I was taking a break from track. I needed something—a competition—that would help me stay consistent with my off-season training. Did you train specifically for the AFM FITTEST? I trained for pull-ups. My fiance also helped me run through the agility T-test so I would get it down mentally. Favorite test? The vertical. Least favorite test? Mystery test No. 2. It’s not a test you train for. I didn’t catch the ball a single time, so I scored zero on that one. What was the best part of the day? Hanging out with the ladies in my group. They were fun. Everyone was supporting each other. I really enjoyed the community feel. That’s what true athleticism is and what competition should be—working to beat yourself rather than comparing to others. What is your incentive to be fit? It’s a lifestyle. I live my life for the Lord. I was ready to retire from running in January, and He said it wasn’t time yet. My passion is working with kids and younger athletes; helping them train correctly, getting their scholarships, teaching them the difference between true athleticism and fitness. My incentive is to be a role model for them.

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Superpower: Quantum manipulation Weaknesses: Cilantro! Enemies: Two Face

How did you react when you found out you won? I was happy with the results. I was fairly surprised. There weren’t as many people, but there was high competition this year. What inspired you to compete? It wasn’t to defend the title. It was a matter of why not. I often tell my clients to not worry about winning. When they have injuries I tell them to work around it. I just had to take my own advice. Did you train specifically for the AFM FITTEST? I think the way I train year round helps prepare me for the AFM FITTEST. I did practice for the agility test though. Did you have any goals coming into the competition? My goal was actually to run a good mile time—somewhere around 5:30. I didn’t do that. I ran a low six. I was disappointed in my mile performance, but next month I’m signing up to do a one-mile race to make myself feel better.

men’s 30s Winner

David Braswell

What are the keys to your success? Staying consistent and being confident in my training. Doing other competitions helped a lot. Sometimes you run out of motivation or excitement, but having a competition to work toward re-energizes you. How did this year’s competition compare to the previous years’ events? I feel like they’re consistent. I know what my weaknesses are. I was coming off of an injury this year and I’ve done that in previous years. I didn’t improve more in any one thing. Favorite test? It’s always going to be broad jump. Least favorite? It’s always going to be a ball throw. I’m always going to suck at throwing a ball to a target. What was the best part of the day? My favorite moment was seeing athletes that I had worked with over the past few years improve their weaknesses—by far the best moment. What is your incentive to be fit? It has always been one of the things I can control the most in my life. Outside of finances and my relationships, it’s a reliable source of peace and joy.

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Women’s 40s Winner

Alison Gardner

Superpower: Ability to clone myself Weaknesses: Beer and brownies. (Not together) Enemies: Time

Did you sign up to defend your title? No, I came again because it’s a different kind of competition. I usually do CrossFit and this is a twist on that. I also like how they keep most of the tests consistent, so you can gauge how you do over the years. One of the reasons I also like coming back is just talking to the other competitors. How did you feel on event day? Really unprepared. I rarely run anymore and so many of the events seem to be run-based. But I felt like I did enough other cross training that I wouldn’t die. Favorite test? Pull-ups. The trick is to go really fast at first and as you start to burn out, go at whatever pace you can. Least favorite? The mile. All the running events wear you out. Did you train specifically for the AFM FITTEST? No, I just stuck to my regular training routine of going to CrossFit five, sometimes six, days a week. How did you react when you found out you won? I felt really good about how I did that day. For me, it’s not about winning, it’s about being able to maintain. I’m sure there will come a day when I don’t see improvement, but I’m still at the point where I’m excited to get stronger each year. What would you say to convince other women in their 40s to compete in the AFM FITTEST? Totally come try it! It’s a fun event. You shouldn’t go out there to compete against the person next to you. You should just go to compete against yourself. Did you have any goals coming into the competition? One of my goals every year is to increase my pull-ups. But I like to win—that’s a perk. What was the best part of the day? Talking to the other competitors. Also, finishing the mile and being done. What is your incentive to be fit? It just makes me feel good. My daughters are 7, 10, and 12, and I want to set a good example to live a healthy lifestyle.

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Superpower: I don’t know that I have one of those, especially at my age! But I consider empathy to be among my greatest strengths. Weaknesses: Sometimes taking things too personally Enemies: Cluelessness and self-righteousness

How did you react when you found out you won? Surprised! Since I’m at the back end of my age group, I had shifted my thinking away from competing to win. Instead, I concentrated on what I could do in order to cope more effectively with my injury while, at the same time, maximizing my effort and focusing on each event as it came. How did you feel on event day? Nervous because of a month-long knee injury I had been nursing. (And some catastrophizing I was doing about hurting it more seriously at AFM.) As it turns out, I actually did sustain a substantial injury and found it hard to walk the week after the FITTEST. On the brighter side, I now have an accurate diagnosis and am well on the road to recovery! What inspired you to compete? AFM has a special place in my heart: My participation in the 2012 competition served as an important port of entry for me into the Austin fitness community, which gave me the exceedingly good fortune of meeting and getting close to so many wonderful people. I know that participation in the AFM FITTEST has waned of late, and I really hope the community gets behind this event in future years so that it can continue. Did you train specifically for the AFM FITTEST? A little bit. I trained for six months at Of The Lion with trainer extraordinaire David DeLeon. His classes are among the most challenging I have ever experienced and got me in great overall shape. In addition to OTL, I did regular track workouts on Saturday mornings with a great group of guys my age (Anti-Dad-Bod Squad) as well as practicing the mechanics and technical aspects of the med ball toss and the agility test.

men’s 40s Winner

Tim Zeddies

Did you have any goals coming into the competition? I wanted to match or exceed my pull-up max and get at least eight levels on the interval test. My performance on these two tests always have given me a great measure of my fitness. How did this year’s competition compare to the previous years you've competed? There were fewer competitors, which meant less rest between events. Favorite test? Interval test, hands down. I hate the interval the most because it sneaks up on you in a vicious and cruel way. However, I find the mental aspect of it fascinating, almost alluring, and use it as an unwelcomed opportunity to fight back against the voices inside my head telling me to slow down or quit. Least favorite? The mile. I was completely wiped by the time I got to this, and my knee was barking at me something fierce. But then I saw my wife and youngest daughter Caela, and all was right again. What was the best part of the day? Lying low with my family and the long and hot Epsom salt bath I took. What is your incentive to be fit? To have a healthy life as long as reasonably possible so I can enjoy my relationship with my daughters to the fullest. Also, intense exercise takes me to a place mentally that is continually challenging and rejuvenating. What would you say to convince other men in their 40s to compete in the AFM FITTEST? Hard to say, to be honest. I have found that people tend to project so much bad stuff onto athletic competitions in a manner that makes competing at least 50 percent mental. In my sports psychology and clinical psychology practice, I find myself working hard to convince men in my age group to start exercising and to keep at it, something I believe works better than any pill out there.

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Women’s 50s Winner

Kathleen Parker

Superpower: Enthusiasm and encouragement Weaknesses: Queso! Enemies: Self-doubt and fear that keeps people from trying something new

How did you feel on event day? The usual. Crazy nervous, butterflies, excitement. I was a little bit more relaxed, though, just because I had a different attitude coming in.

Favorite test? Pull-ups. I know, that’s weird.

How did you feel when you found out you won? This year was really surprising because I didn't train for the events as much as I usually do— and I had good competition. I knew we were all really close. I won seven events but I came in last place in that second mystery test.

What was the best part of the day? Running across the finish line at the mile. The best part was just being there with my support group—I had like 25 people there.

You’re the only person who has won their age group every single year. Did you compete to defend your title? I wasn’t going to do it at all. I actually signed up last minute! My mantra this year is, “Don't miss anything.” If you're invited to go do something, don't miss it. Thirty minutes before registration for the AFM FITTEST closed, I lied in bed and was restless because I was missing it. That was one of the things that got me to sign up, too. I tell all the people I train, “Don't miss anything if you have opportunities,” but then they called me out for being such a chicken. I’m glad I did it. Did you have any personal goals for the day? Not this year. Just to do my best and have fun. Usually I come with the intention compete and win, but this year was different.

Least favorite? Mystery test No. 2. When I saw the bucket of balls, I was like, “Here we go. My downfall is coming.”

What would you say to convince other women in their 50s to compete in the AFM FITTEST? Don't miss anything. They think they can’t do it because they're 50 or 60 but I'm stronger now than I was in my 20s, 30s, and 40s. If you're just consistent and stay strong you can keep doing it for 20, 30, 50 more years. I plan on living to 100! They just are fearful but it just takes trying. What is your incentive to be fit? To participate in life. I feel like I can do anything. When you stay strong you can do anything, and you don't have to say no. You don't have to say, “I'm not strong enough to do that.” In the fall, I want to start a women's adventure series. Once a month, we’ll do something scary and challenging. Do you plan to compete next year? Gosh, I might have to.

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men’s 50s Winner

Todd Stewart Superpowers: Overall conditioning Weaknesses: Cheese enchiladas with chili con carne sauce at Maudie’s Enemies: I became a board member for SAFE (Stop Abuse Forever) Austin and it consists of Austin's Children Shelter and Safe Place. Safe Place is where Austin women go when they're raped, battered, abused and the shelter is where kids go when they're removed by Child Protective Services. It’s the largest nonprofit in Austin so I'm heavily involved with that and extremely passionate about ending child abuse, sexual assault, and domestic violence.

How did you react when you found out you won? I was ecstatic and surprised because there was some stiff competition out there. I was extremely impressed. There were some world class type athletes out there, so to be able to compete with them and come out on top was an honor. Did you train specifically for the AFM FITTEST? A couple months beforehand I was running about 20 miles a week, I was working with a sprint trainer named Judd Leinhard at Xceleration out in Spicewood. I worked with him two to three times a week just on sprints and explosive training. I also worked out at Atlas Fit in Lakeway, doing weight training, hundreds of pull-ups, hundreds of burpees, and a lot of functional training, Did you have any goals coming into the competition? I wanted to win it. I definitely wanted it. I wanted to finish in the top 15 overall. Favorite test? Pull-ups, just because I think I was very much prepared and I did better than I did four years prior. I also liked the mile run—after everything I was pleased to run a low six minute mile. Least favorite? The handeye coordination test. Typically I think that’s a strength but after you go through several rotations in all those modules, it definitely has an impact on your concentration. I walked up to it and I thought, “This could be a piece of cake.” But then I lost my rhythm, I lost my cadence.

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How did you feel on event day? I don’t get nervous—instead, I get hyper focused. On event day I showed up and saw Tim Zeddies, who I had competed against four years ago. I thought, “This is going to be extremely competitive,” because I know what a great athlete he is. I enjoyed the camaraderie—he was pushing me, I was pushing him. But I was happy that we were in different age groups. What was the best part of the day? Finishing the mile. Eating four tacos at Torchy's and drinking a couple of Modelos. I was so low on blood sugar when I finished, I think I had four tacos. Two of the fried avocados, fajita and beef tacos and a couple of beers. That was nirvana. What is your incentive to be fit? Years ago, when I was younger I did it purely for the aesthetics, but now it’s more about being able to be active and competitive and focusing on longevity. Preventative health and thinking about where am I going to be if I'm still around 15 or 20 years from now. What would you say to convince other men in their 50s to compete in the AFM FITTEST? I don't think that you're ever too old to compete. I was just reading a magazine about a guy that’s 85 years old, who ran a sub-four hour marathon. Proper diet, sleep, and good training, and not being afraid to invest in professional help—I think those are the keys. Whether it’s a nutritionist, speed trainer, strength trainer, it’s worth the investment.

Superpower: I believe the world should be happy so my super power would be to bring happiness to everyone. Weaknesses: Ice cream Enemies: Ex-boyfriends

What is your fitness background? I was a runner. I ran six marathons and I don't run anymore. I'm a road cyclist now. I love distance—I'll go 50 miles in one bike ride. How many times have you competed? Just once, this was my first year What inspired you to compete? I saw last year's article and I saw a woman in my age group and I said if she can do it, I can too. How did you feel on event day? I was motivated. I felt energized and I felt that I was going to have a good day. How did you feel when you found out you won? I was excited, it was a dream come true really because I love fitness.

Favorite test? My favorite test was that ball toss with both hands because I could feel my strength in both arms. I recently fell off my bike and broke my right wrist (I’m right-hand dominant) and had to get used to doing everything with my other hand. That worked in my favor.

women’s 60s Winner

Maria Appelzoller Least favorite? Wall ball. It was a heavy ball and it got heavier as time went on. Do you have any goals set for next year’s competition? To get stronger for the pull-ups. What was the best part of the day? The camaraderie of the community. I got to meet new people and see people that I already knew. What would you say to convince other women in their 60s to compete in the AFM FITTEST? I would encourage them to train with me and get them motivated. Once we're down the road of getting into training, I would convince them to come to the AFM FITTEST. What is your incentive to be fit? I just love exercising, it’s part of my daily life. I get up in the morning, roll out of bed and do push-ups and either go out and cycle or go out and hike. It’s a daily routine for me.

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men’s 60s Winner

Kent Smith

Superpowers: What I see around me in the fitness community is not that people change from their regular self into some “other” superhero. Instead, they recognize the superhero that is already there. I think for a lot of us there is a better, stronger, kinder, more optimistic version of ourselves that is waiting to emerge, and that wants to emerge. If I was to name a superpower for myself, it would be boring consistency. I work out regularly, and I eat a very healthy diet. Nothing exciting, but I have learned that small, incremental efforts can add up to big improvement over a long enough period of time. Weaknesses: Long distance running. The term “long distance” of course means anything over 400 yards. Enemies: Procrastination.

How did you react when you found out you won? I was pleased and thankful for the people who worked to put on AFM FITTEST, the folks who have helped me, and my family. How did you feel on event day? I felt good. It was great to see so many of the people in the fitness community that I’ve had the pleasure to meet and train with. In the competition itself, I had a couple of glitches (didn’t keep my concentration as well as I should), but also had a couple of events go well. I really enjoyed the day. What inspired you to compete? AFM FITTEST is a really important athletic event for me. It appealed to me from the first time I heard or read about it in 2012. I like the fact that the event tests all elements of athleticism: power, speed, agility, strength, coordination, balance, and endurance. I remember seeing Austin Fit Magazine with the pictures of the overall winners of the 2012 event—Greg Cook and Judy McElroy. Such athleticism! I was reasonably fit at that time, but was inspired to work harder and get better. I wanted to improve enough to win an event like AFM someday! I got to know some of the folks who won at AFM: Greg Cook, David Braswell, Tim Zeddies, David King, Dane Krager, and learned from and was inspired by each of them, too. Did you train specifically for the AFM FITTEST? I trained specifically for AFM FITTEST with Greg Cook, a two-time overall winner who coaches at Pure Austin Fitness. He focuses on speed, explosiveness, and balance, plus the mental aspects of competition, and is a great coach. I have also greatly benefited from sprint work with David Braswell’s sprint group, boot camps at Heat Bootcamp, powerlifting at Austin Simply Fit, and yoga at Wanderlust. There is so much to learn from all these different disciplines! I am practically a beginner in all these disciplines, but excited about the prospect of learning more. Favorite test? It’s a toss-up between the 40 yard dash and wall ball. Least favorite? The mile is my weakest event. That means I need to work at it and make it one of my strongest events! What was the best part of the day? I enjoyed every aspect of the day. It would be tempting to say that I enjoyed it most when I was through, but in reality the best part was the competition itself. What is your incentive to be fit? My incentive is getting to meet and be around so many great folks in the Austin fitness community. Everyone is positive and encouraging, and I have lots of role models to look up to! They show me that if I work hard, I can get better. This creates a positive cycle, where good things lead to more good things. And it helps to build

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a feeling in us, when we are faced with new challenges, in fitness or at work, that “I can do that.” I am also lucky to work at a fine law firm, Reed & Scardino, LLP. Many of the folks at the firm are interested in fitness. Reed & Scardino is a sponsor of the Boneshaker Project, which is working in schools and outside of schools to get kids involved in running, biking, and other outdoor activities.

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Open Team, Overall Team Winners

Atomic Ladies

How did you form this team? Our coach, Brittan Morris, initiated the whole thing! He knew just what to say so that we'd sign on. Once we heard who our teammates were going to be, the decision was easy. How did you decide to divvy up the events? We know each other's strengths because we train together each week. The decisions for each test were natural. In a team event with multiple events, you have to get your ego out of the way and realize which person is most likely to do the best. Why did you choose to have only three members instead of four? We had 4, our last superhero-ess got hurt. But, like the badass she is, she came and cheered us on.

Jen Klentzman, Tanya Tudor, Megan Willin

How did you feel the day of the event? Excited. It was so fun getting to see a huge portion of the Austin fitness community all together and competing. It was also really cool to put Atomic programming to the ultimate test—walking into a competition raw and untrained and holding our own.

event. Mental fitness (which is something that is drilled in us at Atomic) was a key element at this event—leaving our ego out of it while competing our best and staying safe.

Did you have any particular goals going into the competition? Honestly, we went in there to have a good time! We wanted to have fun, be good sports, and represent Atomic proudly as a female athlete. I think the reputation it has is of a bunch of huge military guys, but we represent a pretty diverse group of female athletes, moms and regular gals who are a part of the Atomic community as well.

Least favorite test? The mile run—but watching this race grew a greater appreciation for our team's balanced skills.

How did you prepare for the event? Every day at Atomic prepares us for pretty much any

Favorite test? Tanya can do so many pull-ups! And the interval test was perfect for Jen.

What are the keys to having a successful team dynamic? Being competitive with others but encouraging of each other, and having a team with mixed skills. Knowing we have each other’s backs helped empower us to compete for each other and our gym, not just ourselves. What was the best part of the day? Sweating it out and cheering for the team. We loved having so many of our friends rally us on, and being in sheer awe of all the other incredible athletes that Austin has to offer.

F All- irst Wom Team en to W in!

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Jacob Hamilton, Eddie Esparza, Michael Couser, Phoenix Clincy

How did you form this team? We competed last year with another member, but two weeks before the event he told us he couldn’t do it. We were scrambling to find a replacement. Then we realized Phoenix was strong where we were weak—and he doesn’t like backing down from a challenge. How did you divvy up the events? Phoenix—Med ball toss, broad jump (mystery test No. 1), 40 yard dash, vertical, pull-ups Eddie—Agility drill, wall ball Michael—Alternate hand toss (Mystery test No. 2), mile relay Jacob—Interval run, mile relay

How did you feel the day of? Phoenix didn't feel very good. It took him a while to get into it. We all kind of deal with the butterflies or the anticipation differently. But we do the CG camps so we felt prepared just from going to our own workouts. Favorite test? The mile relay. We won that test last year, so we felt strong going into that. Least favorite? The interval is the most grueling, for sure. If you could create your own test what would it be? Something like a 30 second or

Gym Team Winner

CG Arena

a minute push-up test. As long as y'all don't bring back the damn burpees! Did you have a specific training regimen for the AFM FITTEST? Not really. The CG camps we do prepared us for the events. We just tried to stay active and consistent. What are the keys to your team’s success? Humility and consistency. Even if someone had an event they wanted to do, if you knew someone was better at it, you just wanted to do what was best for the team. We can count on each other and know that everyone's still working hard. Goals for next year? At this point, we would love the opportunity to repeat. We all have crazy schedules. Some of us have kids, some of us have a lot of things going on in our life but we can make it work. It’s a fun day out there getting to go compete with friends.

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Corporate Team Winners

Progressive Fit City Team 2 How did you form this team? Henry Eliperia, who is a personal trainer at Progressive’s gym on campus. When people express interest in competing, he hosts tryouts, ranks everyone based on their strengths, and then builds the teams. How did you divvy up the tests? Josh B.—Interval run, mile run, wall ball Carlos—Pull-ups Josh D.—Both mystery tests, med ball toss, agility T-test, vertical and 40 yard dash Why did you choose to have only three members instead of four? We were actually only going to have two, but then we added one. How did you feel the day of the competition? Some of us felt good, some felt nervous. What was your incentive to join the team and compete? Henry does a great job of promoting AFM at our workplace. There was an interest to see how you compare against other corporate athletes. At the gym at work we’re often doing challenges, so this seemed like another bigger challenge.

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Josh Beard, Josh Drumgole, Carlos Rodriguez

Favorite test? We were happy with how the wall balls went. Least favorite? The mile. Distance running will always be the worst. If you could create your own test, what would it be? A balance test would be awesome—similar to the one AFM had a few years back. Also a bench press test would be interesting because it’d make the event more like the NFL combine. What did your training regimen look like? We tried to get together as much as possible but on average it ended up being two days a week of training, two months prior to the event. There were a handful of events we focused on, though, so the training involved a lot of explosive movements. Do you have any goals for next year? Come back and win again.

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ForOUTDOORS GET INTO GEAR

Vuori Trail Short

$68 • vuoriclothing.com Doing anything active, or even relatively inactive, outdoors in Central Texas in August is pretty much guaranteed to leave you a sweaty mess. As Vuori’s website boasts, however, these trail shorts feel “not quite naked, but very lightweight.” They feature an anti-odor liner, a back zipper and lightweight support for sweet relief from summer heat.

Nathan VaporHowe 4L Race Vest

$150 • nathansports.com Taking extra water and supplies necessary but not always appealing on a long distance run or race. This vest, designed with women in mind, is snug but breathable and still has plenty of pockets. The two 12 oz. soft water flasks keep water handy and portable.

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$13 • gothinksport.com There’s a lot to like about this sport sunscreen. It’s water resistant, provides UVA/UVB broad spectrum coverage and it’s not mineral based so it absorbs easily. Slather on this grease-free SPF 50 formula and enjoy the Texas sun without getting a Texas-sized sunburn.

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Kammok Wallaby Hammock

$65 • kammok.com This hammock allows you to pack, travel, and hang virtually anywhere. Kammok's lightest hammock, weighing in at 10 ounces, is sleek, silky, and packable, ready for any adventure, big or small.

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ForCROSSFIT GET INTO GEAR

Wod&Done

$8–24 • wodndone.com This is the most minimal grip option, aside from tediously making your own tape grips. It’s a one-time use product, which is ideal for people who prefer to go bare handed, but may have an unusually high number of pullups or toes-to-bar coming up (think: a competition or Murph). When the Wod&Dones are put on, they feel like an incredibly comfortable glove. The instructions say to apply to a dry hand to have the most success, and advise using chalk. For people who get sweaty palms while they work out, this might not be the best choice. The tape fabric is stretchy, so if it unsticks from your hand, it’ll bunch up and sometimes even tear through the middle.

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JerkFit WODies 2in1

$40 • wjerkfit.com The WODies grips are a heavy duty product that can help your hands withstand all the beatings CrossFit takes on them. With a cushy and relatively thick wrist wrap, your wrists will thank you during sets of cleans, overhead squats, and thrusters. They also transition well to the rig, and thanks to the durable synthetic material, WODies will absorb chalk and sweat. Bonus: WODies sells an array of different colored grips.

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$40 • victorygrips.com CrossFit has become the sport of choice for many retired gymnasts, and the majority have experience with wearing grips. However, in gymnastics, the movements are more fluid, whereas CrossFit focuses on repetition. Victory Grips kept this detail in mind when they designed their product, blending some of the familiarity of gymnastics grips with the functional demands of CrossFit grips. This product breaks in quickly, and covers most of the palm. Wearing the leather not only reduced friction, but also provides added comfort. The wrist wrap feels a little stiff at the beginning, but will break in over time.

Victory Grips in Synthetic Leather

$45 • victorygrips.com Of all the grips I’ve tried, Victory Grips’ ‘Stealth’ product has been my favorite. Named after notably light feel, this synthetic microfiber grip is actually three times stronger than leather but only a third of the weight. Tested on 50 different athletes—from Games competitors, to regular crossfitters, to gymnasts—and 65 percent preferred the synthetic leather. After only two sets, you’ll feel as if you’ve been wearing these grips for months, as they have struck the perfect balance between thin and protective. Sweat is not a problem for these microporous grips, but they are machine and handwashable (in case they need freshening.)

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$100 • pearlizumi.com Finally, a pair of cycling shoes that you can wear to your post-ride activities. The discrete design blend well with your athletic wear as well as your everyday wear.

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SPECIALIZED Diverge A1 Road Bike

$1,000 • specialized.com This road bike is strong and capable—it’ll suit your commute as well as any off-road detours through gravel and trail.

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$400 • shimano-lifestylegear.com The outsole was designed in collaboration with Michelin to make a shoe with optimized traction.

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$80 • giro.com The Vibram outsole takes the grip and comfort of this shoe to the next level.

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$80 • paby.com Attach this wireless GPS tracker to your pet’s collar and not only will you be able to track your pet’s location on your phone, but you’ll also be able to set alerts for when they exit your customized “safe zone.” If you have an active pet or a pet that might need to shed a pound or two, you can also track its steps, activity levels, and even sleep patterns.

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SAXX Kinetic 2N1 Run Shorts

$75 • saxxunderwear.com Prevent chafing in these run shorts with built-in SAXX kinetic boxer brief underwear. This lightweight, quick-drying short gives you the confidence and mobility needed when exercising. With its side pockets you can free your hands, and head to your favorite post-workout restaurant without carrying your belongings.

Jabra Elite Sport Wireless Headphones

New Balance RunIQ - Sport Watch

$300 • newbalance.com In collaboration with New Balance, this water resistant watch is the Android answer to the Apple Watch. It allows Android users to sync Google Play playlists, map runs, keep track of pace and heart read and respond to phone notifications all without carrying along a phone. With WiFi and bluetooth connectivity, runners can also easily upload workouts to online running community, Strava.

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$250 • jabra.com These wireless headphones combat all the tricky issues associated with working out while jamming out. They have a customizable fit so you don’t have to worry about them falling or not staying in place. You can answer and clearly hear phone calls, and you have the option of using just one if necessary. The ‘hear through’ feature also allows you to filter in noises around you when you need to be more aware of your surroundings.

GET INTO GEAR Eagle Creek Packable Daypack

$32 • shop.eaglecreek.com When you pack for a trip and hit the road, the last thing you want to do is load up on unnecessary luggage. The Eagle Creek Packable daypack folds up and transforms from a light, mesh-strapped daypack into a small, stowable zipped pouch. Perfect for all kinds of active adventures, the Eagle Creek Daypack’s best asset is its versatility.

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$13 • swiftwick.com For the little amount of fabric used in these no-show socks, it accomplishes a lot. Wicking technology keeps feet dry and compression contours keep feet supported. With no bunching, it’s a perfect sock for participating in endurance sports or even just a long day spent in sneakers.

Altra Torin IQ Smart Shoe

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STYLE

THE REALITY OF LIVING IN A GARBAGE BAG AMONGST ALL OF YOUR THINGS IN TWO ROOMS.

The 100-Mile Remodel An endurance athlete likens her home remodel to the Western States 100. by MEREDITH TERRANOVA

hile people love to live in the house of their dreams, few speak of the journey to get there. The reality is that it’s not too different from running 100 miles. In the beginning, it seems so simple. Take down walls, move things around, and rebuild exactly how you envision it. It’s just like reading the Facebook report of how amazing every step of a race was. They leave out the months of grueling training and all the hard miles before they ever crossed the finish line. I found my only way to relate to the chaos around me (and not being even close to seeing the finish) was to put our home remodel in terms I could relate to: running Western States 100, a race often considered the Boston Marathon of 100 milers.

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The day we moved back into our demoed house, we had to look forward to being confined to only a portion of it for the next five months. I came to realize our ‘race’ was going to be a battle to the finish line. The beginning seemed smooth, as though I was floating through the early miles of snow with ease. We needed a beam to raise our ceiling to the same height. Simple enough, like gliding in and out of the first few aid stations. Not so fast. It appeared our second floor didn’t love the disruption in homeostasis and settled. It was that first fall in the slushy mud at mile 15, and realizing there would be 85 more miles of filth to come. But, you get up and you keep going— and that is just what we did. A little creative engineering, and back to clicking off miles. (A little dirtier than before.)

The miles passed, but in the usual fashion of endurance racing, we fell into months of “hurry up and wait.” Momentum would build up ordering all the big and small items, only to wait on the next piece of the puzzle to come together. Just as the heat settled in on the canyons and dust kicked up with every step, so did the reality of living life in what was essentially a large garbage bag. As you approach the party at Foresthill mile 62 aid station, you know you are approaching the downward gift to the American River. The canyons are behind you, and things are starting to cool down. After the drywall was done, the popcorn was off the ceilings, and we finally saw uncovered floors at our feet, I felt like we were heading to the river, refueled with a pacer in tow.

FROM DARK AND OLD TO LIGHT, CLEAN, AND SIMPLE...A WELL-EARNED FINISH LINE.

SUCH A BEAUTIFUL SPACE INSPIRES CREATIVE MEALS AND EVEN A DOG READY FOR A SHOWER.

But, then the painting began. We could hear the river below, but oh my goodness, did it take forever to get there. The prep, the sanding, the dusting, the priming, and then the paint. The miles that should have breezed by, trudged and at times stood still. Two weeks became over a month. Right when defeat shows its hand the river, mile 78 comes. It’s at this moment, after the painting was done and the floors were down, that we started making detailed lists of what was left, and we realized that the “flat” miles to get to HWY 49 (mile 93) were going to take longer than we had planned. While things start to look finished, there is still so far to go. HWY 49 to the finish became the defining moment both when I ran Western States and in those final weeks of our remodel. I remember coming into mile 93 with my pacer and hearing the volunteer say, “If she moves well she can break 24 hours.” I was on the cusp. Every moment and detail mattered. We were living in the

exact same situation of wanting to be finished, but every detail matters. The reality was we had gone 93 miles, we were tired and ready to be finished, but there were still miles to go. The wrong ceiling paint was used and needed to be redone. There were nine tiles that needed be pulled up and redone. These items seem so small and insignificant, but when everyone leaves after the project is complete you are sitting with the buckle you earned. Did you give your all and fight for what you wanted or did you let those last precious minutes slide by? And given that I had known how to fight to the end, that’s how we approached it. What our remodel team didn’t know is that I was willing to fall one last time with 2.5 miles to go, get back up, and claw my way to a 23:56 finish around the track. The result is as meaningful and beautiful as my shiny silver buckle. In both cases, I don’t feel the need for a repeat performance anytime soon, but I will enjoy all the hard work and the result for a long time to come! afm AU G U S T 2 0 1 7 / AU S T I N F I T M AG A Z I N E

WELLNESS

Bittersweet Breakthroughs by CARRIE BARRETT

Tim Krauss

DOMINATING TYPE 1 DIABETES “We didn’t think you would make it,” she said. In that moment, Tim Krauss didn’t even know who she was. It turns out, she was a nurse and he was in a hospital bed. The last thing he recalled was waking up from a nap at home with a horrible burning pain in his entire body. Thinking he might be hungry from sleeping through dinner, he went to reach for a piece of fruit on the kitchen counter. That was it. That was the last thing he remembers. What Krauss didn’t know was that he had been in a coma for the last three days and was diagnosed with Type 1 Diabetes at age 28. This life-saving (as it turns out) blackout was the culmination of over three years of misery, questions, fear, and agony for Krauss and his family. A lifelong athlete, Krauss spent his childhood years playing soccer in his homeland, Germany. When he moved to Austin, he played multiple sports, including tennis at Westlake High School. He later raced and excelled at triathlons, including the Half Ironman and Full Ironman distances. “I thought maybe I would get my pro card and make a living, but I already had a family to support,” he recalls. “I was always traveling, racing, and spending money we didn’t have.” A surgery forced him off his training regime for a few months and it was then that he realized he was spending way too much time away from his young family. “I actually liked being home with my kids,” he jokes. It was a tough decision for a peaking triathlete, but in the prime of his racing career, Krauss walked away from triathlon in 2010 to create a more stable life in the corporate world. Like he did with training and racing, Krauss hit it full-throttle and spent the majority of time on airplanes traveling internationally. “It really was a 24–7 lifestyle because I was working in all time zones,” he says. Sure, he was stressed, tired, dehydrated, and extremely fatigued, but wasn’t everybody? That’s what he kept telling himself as he started noticing peculiar changes in his body. There was one day in 2011 he recounts vividly. “It was a Thursday and I got to the office early and, of course, there was a box of Krispy Kreme donuts, so I ate one.” Then, he ate another, and another, and another. When all was said and done, Krauss had devoured all 12 donuts in a matter of minutes. “Sadly, my biggest concern was how much work it was going to take to burn that off,” he laughs.

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That gluttonous episode was coupled with a growing list of things that just seemed “off” to him. He was thirsty all of the time, he craved sugar, and he was losing a significant amount of weight even though he was consuming 5,000–6,000 calories a day. As a active adult in his mid-20s, Krauss just kept chalking it up to stress and fatigue. That changed, though, when he started to experience his most alarming symptom— bouts of blurred vision. This is when he and his wife got legitimately scared. “I’d tell her I was going to the doctor, but I wouldn’t because, honestly, I was too frightened to find out what it was,” he said. “I didn’t want to accept the fact that something was wrong, but I was just convinced I was dying.” He wasn’t wrong. By the time Krauss had his fainting spell in the kitchen, he was a gaunt and sickly 130 pounds, pronounced and indisputable on a six-foot-tall frame that usually weighs 170 pounds. His collapse ultimately saved his life, but he now had to process the inconceivable diagnosis of Type 1 Diabetes, a disease he knew nothing about. Type 1 Diabetes is when the pancreas stops producing insulin, the hormone that enables people to get energy from food. There is no definitive cause and, sadly, no cure. “To live a normal life, I had to change everything,” he emphasizes. “Before I ate anything, I had to give myself an injection. I had to know what it was, its nutritional value, the last time I ate, how I was feeling, and so on. It became a fulltime job.” It was also frustrating, especially in the early months. Your body responds one way to eating for 25 years and then, suddenly, it’s completely different. Within 10 months, he ballooned from 130 pounds to 250 pounds as he tried, unsuccessfully, to create balance. “This wasn’t 250 pounds strong either,” he admits. “I was the fat guy. I looked and felt like crap. I had no energy, but I still had to save face. There were so many things on my plate and there were days I thought I was going to explode.” With the help of his brother, Krauss started following the Paleo diet and lifting a lot of weights. The first 30 pounds dropped quickly and he gained a lot of strength. Although he never envisioned himself returning to elite athletics, he still longed to run again and, after a few stalled attempts and an ego check, Krauss started his return, albeit slowly. At first, he didn’t think it was worth it because he was going so slow and he needed to consume so many extra calories, but, “I just kept telling myself that it had to get better.” Eventually, it did. photo by Weston Carls

“I didn’t want to accept the fact that something was wrong, but I was just convinced I was dying.” “One shoe doesn’t fit everybody with research,” he says, “and my body doesn’t respond well when I have to inject myself with insulin to grab carbs. Instead of releasing the carbs, my body actually stores them.” Because of this, he further tweaked his eating and for the last five months, has been following a ketogenic diet, known as a high-fat, lowcarb way of eating. His daily staples include nut butters, macadamia and brazil nuts, grass fed beef, avocados, salad and low starch veggies. He also eats and fuels his training with Epic Bars and Primal Kitchen Bars. The most promising result? His insulin consumption has reduced by almost 65 percent and he’s now running trails up to six days a week. He may not be dropping a 5:30 min/mile anymore, but, at the age of 33, this husband and father of four has never been happier because he finally feels like an athlete again. “For the first time in my diabetic career, I’m more confident than I’ve ever been. It’s still a pain, but I don’t think about it all the time. It’s nice to be able to think about my fitness instead of just my blood sugar. I don’t know if I can ever give enough credit to my wife. She’s the best thing that’s ever happened to me. Without her, I would’ve died.” Well, we’re glad you’re still here, Tim, in spite of what that nurse said when you woke up from your coma. After all, you’ve got some 100 mile trail races to conquer next year! AU G U S T 2 0 1 7 / AU S T I N F I T M AG A Z I N E

WELLNESS

Adam Sud

TRANSFORMATION FROM PILLS TO PLANTS “I need help.” The night he picked up the phone and called his father pleading those three words, Adam Sud had just barely regained consciousness from a drug overdose that left him for dead. To this day, he has no idea how long he was out, but was told by doctors to consider himself lucky that he fell forward and not on his back. Otherwise, he could’ve easily aspirated and choked to death. People often ask him if it was a suicide attempt. “When you’re living the life I was living and taking the amount of drugs I was taking,” he says, “every single day is a suicide attempt.” There was clear realization, though, when he awoke. “Up until that point, I didn’t care about myself and I had set in motion a series of events that were only going to play out in one way. My parents would spend the rest of their lives trying to figure out why their son had to eat and drug himself to death.” That’s why he picked up the phone. His father and mother, without

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judgment, simply said, “Don’t worry. Just leave your apartment and come home.” It’s the day every family of an addict waits for—the moment of resignation. Finally, Sud was ready to get comfortable with being uncomfortable. How did an idyllic upbringing even fall to this low point? Sud, one of three children, comes from a supportive family and is a graduate of Westlake High (class of 2001). He’s a 7th generation Texan and had the ego to match it. He admits he was a bit of walking cliché’ as a teenager. “I was spoiled, arrogant, and entitled. For example, I thought I knew everything so I didn’t even work that hard in high school, but was awarded the highest scholarship to Savannah College of Art and Design.” While he was living the west Austin, entitled-kid stereotype, what others didn’t know was that he was also dangerously addicted to Adderall, a drug that was prescribed to him as an adolescent to treat his ADHD. Adderall, he explained, is basically the medically pure version of meth. Among other side effects, it makes you uber-focused, revs up your metabolism and is highly addicting. He was uber-focused alright—on scoring as many pills as possible, photo by Mike Reed Studios

buying them from classmates and even doctor shopping through college. Part of Sud’s addiction, he admits, was dealing with an adversarial relationship with his father. “One of the things I resented about my dad was how much emphasis he put on healthy eating.” he said. “My dad had lost his father when he was young and he himself had suffered a stroke. Therefore, he became super critical of everything we put in our mouths.” It didn’t help that his dad had been involved with Whole Foods Market from the beginning and is still a top-level executive at the company. He’s also a lifelong marathoner. No pressure there, right? In 2009, he even sent Sud to a week-long Whole Foods Engine 2 Immersion led by Rip Esselstyn, to educate him on the benefits of a whole foods, plant-based diet to reverse lifestyle diseases. Sud showed up high and used drugs the whole time he was there, unwilling to think about changes. In hindsight, Sud can see it was just his father’s way of saying, “I’m afraid of what I’m seeing and I love you.” After some time at Savannah College of Art and Design, Sud, now out of control in his addiction, dropped out of college and moved back to Austin to work in the film industry. “My life quickly became nothing more than existing in a hoarder-like apartment, eating 10,000 calories of fast food and junk food, drinking up to 15 sodas a day and doing 450 mg of Adderall in the course of 24 hours.” He was somewhere between 320-350 pounds, but had stopped weighing himself long before. He cut off ties with family and friends and the only time he left his apartment was for fast food or drugs. Finally, in August 2012, when he regained consciousness after an overdose in his own filth and vomit, Sud made the phone call to his dad that would save his life. “I need help.”

REHAB

“My life quickly became nothing more than existing in a hoarder-like apartment, eating 10,000 calories of fast food and junk food, drinking up to 15 sodas a day and doing 450 mg of Adderall in the course of 24 hours.”

Sud had two goals in his recovery: Make sure his parents never had to worry about him dying and prove to himself that he could make a comeback. The initial days were humiliating as staff stripped search him and ran batteries of invasive tests to make sure he was disease free and not carrying drugs into the treatment center. Almost immediately, he was asked to go see a doctor who said, “You didn’t mention in your intake forms that you’re dealing with heart disease and Type II diabetes.” “That’s because I don’t have those,” he replied with his usual arrogance. He had them both in spades at the age of 30. When he called his dad to let him know about his diagnosis, his father came through with prolific advice. He said, “Suppose you do have diabetes, high cholesterol and heart disease. You’ve been to the Engine 2 Immersion and you know exactly what you need to do to reverse these diseases.” Sud was ready to use food as medicine, and heal the damage it had done.

THE NEW ADAM After a 37-day stint in rehab, Sud was transferred to a halfway house in Santa Monica, California. It was packed with junk food like Totinos Pizza Rolls, sodas,

Fruity Pebbles, packaged deli meat, and other highly processed food. People may leave here sober, but no one will leave here healthy, he thought. He was determined to change that. The home leader (humorously with the last name, “Hamburger”) agreed to get Sud whatever he needed for his new diet, so he asked for only oatmeal, black beans, broccoli, and fruit. For the first few months, to develop a taste for these foods, he would make oil-free egg white omelets with veggies. Then he transitioned to a completely plant-based diet. These were the only things Sud ate for 10 months and in just two months his heart disease and diabetes were gone. His blood sugar returned to normal, so Sud stopped taking the medication. One of the best days of his life was when he met with his doctor who seemed satisfied (and shocked) that the medication was working so well. Sud had the privilege of telling him it wasn’t the medication, it was his diet. “I felt self worth for the first time in my life when I walked out of that doctor’s office and told him I would no longer need his services,” he said. “To me, self worth is what’s necessary to feel like you’re worth saving.” In just over 10 months, Sud lost 100 pounds and was off all medications when he left the halfway house. Driven by this new life, Sud began working with other facilities developing programs to help addicts create a plant-based environment. Helping others transformed his life from one of entitlement to one of compassion.

COMING HOME In January 2017, Sud moved back to Austin to work in his dream job as a Health Coach for the Whole Foods Market Medical and Wellness Clinic. He works with Whole Foods employees and their families on diet, disease prevention, and the benefits of adopting a whole foods, plant-based diet. He also works with the Engine 2 Staff traveling to events and retreats telling his remarkable story. “The deadliest substance abuse on the planet is the standard American diet,” he shares in his talks. “And that’s coming from a drug addict who had an overdose.” Sadly, over 55,000 people will die from overdoses this year, but over half a million will die from heart disease in the United States. Five years ago, Sud was barely able to get off the couch without getting dizzy. These days, you’ll find him on Lady Bird Lake Trail training for endurance events, even running races with his dad. Endurance sports, he says, are a great metaphor for recovery. It’s about being comfortable with being uncomfortable for long periods of time. It’s a meditation. Every movement and breath is purposeful and nothing else matters but the next necessary step. Sud’s next steps are full of passion and purpose. He’s currently working on his memoir, tentatively titled, “Plant Based Recovery: My Journey From Pills to Plants” and is preparing to speak at many events this fall, including Plant-Stock in upstate New York. When asked how he keeps Austin fit, Sud replied simply, “I enjoy being fit because I eat healthy. Health starts in your kitchen, so keep Austin healthy and you will enjoy being fit!” afm AU G U S T 2 0 1 7 / AU S T I N F I T M AG A Z I N E

Medical

FAQ by DEVYN BERNAL

Did a headache blow your mind? Have you postponed a list of things to do because a migraine decided to strike? AFM looked to Austin Precision Pain Consultants and Austin Migraine Relief to learn more about this mysterious pain, and how it can be eased. Grab a tall glass of water and read below, if your brain is feeling up to it.

Is something wrong with my brain? As of today, nearly 15 percent of American adults deal with a painful amount of migraines, and over 80 percent of us deal with a tension headache at one point or another. This affliction has been ruining moods and functions since the first century, CE, when Aretaeus of Cappadocia attempted to categorize the pain headaches can bring. Any type of head pain on the scale is one of the most commonly experienced of all physical discomforts. You’re not losing your mind, we promise. Headaches, and migraines, and neck pain, oh my! Where does it all come from? Although they are among the most popular of ailments, headaches still remain a little vague on when and how they can

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occur. Chronic or temporary headaches are complex diagnostic entities that can stem from intrinsic brain problems, neurologic and vascular, or they can rise up from the cervical neck structures, such as muscles, tendons, ligaments, etc. So how do these sensitive areas become inflamed? Any given reason, from your ponytail or your hat being too tight, your computer screen flashing too brightly, to a case of dehydration, or grinding your teeth at night. What is the difference between a headache and migraine? It’s important to decipher the difference between experiencing a headache or a migraine, to secure a faster treatment with better results. A temporary headache lasts anywhere from 30 minutes to a week, and usually occurs on both sides

It hurts, fix it! There are many types of cures for head pain, but overall you want to get the most benefit with the least amount of risk. Taking too many over-the-counter pain pills can cause more harm in the long term, and it only temporarily masks the pain. If you do choose this method, avoid drugs with caffeine or multiple ingredients, and take a liquid form so your body absorbs it faster. At the Austin/Central Texas Migraine Relief center, headache and migraine patients undergo an individual exam with Dr. Jaeckle, and determine a personalized program of therapy and rehabilitation that is pain, drug, and needlefree. At Austin Precision Pain Consultants, treatments may include interventional spine injections, Botox therapy for chronic migraines (the first and only preventative method approved by FDA for this affliction), or peripheral nerve stimulation that can control the pain. Whatever cure you choose, be sure to consult with a doctor first, and keep your head up! afm

photo by freepik.com

DON’T LET IT GO TO YOUR HEAD

of your head, the forehead, or the back of your neck. Cluster headaches are more painful and occur on one side of your head, disappearing and reappearing throughout their course. The pain of a sinus headache may be confused with that of migraines, but typically co-occur with symptoms such as fever, stuffy nose, cough, and the like. Migraines yield a worse type of pain— they are more often than not accompanied with nausea, pain behind one eye or ear, flashing lights, sensitivity to sound, vomiting, and/or temporary vision loss. There are two types of migraines, with aura and without aura. An aura describes the premonitions a person feels when a migraine is approaching. This includes neck stiffness, irritability, feeling less mentally alert, or numbness in the face or hands. If you are prone to migraines and begin to feel any of these symptoms, it’s time to prepare for the worst of it.

Presented by

Healthy For Good Platform Sponsors

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HEALTHY HELPINGS WI LD SALMON

FOODS TO HELP YOU STAY S HARP

Salmon and other deepwater fish contain lots of omega-3 fatty acids, essential nutrients for brain function and development. Omega-3s may also improve concentration and lower risk of depression.

Quicks hits of interesting facts, health boosters, and fitness tips—like a magazine multivitamin.

BLUEBERRIES Once nicknamed “brainberries,” blueberries reduce short term memory loss and may decrease effects of Alzheimer’s. Filled with antioxidants, blueberries also contain gallic acid, which guards the brain against stress.

Healthy Aspirations Nearly a quarter of students at Concordia University major in health professions, according to College Board. Concordia students are almost

5X MORE L IK E LY

WA L N U TS

to study health professions than students at UT Austin.

These brainy-looking nuts are bursting with benefits, including both omega-3s and gallic acid. Your mind will appreciate nuts and seeds of any kind—the vitamin E corresponds with less cognitive decline.

Source: collegeboard.com

OAT M EAL Starting off the school (or work) day with breakfast improves brain performance, studies say. Unlike sugary cereals, oatmeal contains slower-burning carbs that will fuel your ability to concentrate throughout the morning. (Extra credit: Mix in blueberries and walnuts!)

Source: WebMD.com

B EAN S The brain relies on glucose for a constant source of energy. Beans help stabilize those glucose levels, a.k.a. your blood sugar. They’re also rich in iron, which aids learning and memory.

T HE UNIV E RSI TY

DID YOU KNOW?

The “Freshman 15” is more like the “Freshman 3.”

Both college freshmen and their peers who don’t attend college will gain around three pounds throughout the year, according to a study by Ohio State University. (theatlantic.com)

A STUDY FOUND THAT FOR EVERY EXTRA HOUR COLLEG E STUDENTS EXERCI SE, THE CHANCE THAT THEY WI LL G RADUATE OR RETURN THE

50%

NEXT Y EAR I NCREASES BY

(Insidehighered.com)

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OF TEXAS AT AUST I N WAS R AN KE D F I F T H ON THE

MEN’S FITNESS LIST OF FITTEST CO L L E G E S

IN A M E RICA, THANKS TO ITS WIDE VARIETY O F FIT NE S S

O PPO RT UNI TI ES AND FACILITIES. (Mensfitness.com)

Tons of awesome activities! 25 Hot Air Balloons (including the Wells Fargo “Center Stage” hot air balloon) Live Music A Guinness World Record Attempt for the most people named “Kyle” and “Kylie” An “All Things Pie” Tent (including pie tastings, pie baking demonstrations, pie making competition and more) A Large Kid Zone Vendor Booths Great Family Fun!

LA Fun for the whole family! We can’t wait to see you there!

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FITNESS

FML WORKOUT

Kickass Kettlebell Flow by ERIC LEIJA

PART 1 Complete 3 rounds with 45 seconds of rest in between.

Kettlebell Shinbox Extension to Halo

Kneeling Clean to Squat and Press

The Set-Up: Start in a seated position. Bend both knees and hold a kettlebell bottom-up by the horns, close to your face. 1. Shift your shins over to one side and then thrust up to your knees. 2. Lock out your hips at the top and circle the kettlebell around your head slowly and smoothly, maintaining a tall stance and tight core. 3. Repeat by sitting back down to center, leading hips first and maintaining a proud chest throughout the whole movement. Alternate sides, until you complete 5 reps each side.

The Set-Up: Start in a half kneeling position. 1. Clean the kettlebell and simultaneously land in a squat. 2. Press the kettlebell overhead from your squat position. Stick the rep at the top. 3. Re-rack the kettlebell and then spiral it back down to your half kneeling position. Repeat until you complete 5 reps each side.

10 reps (5 each side)

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10 reps (5 each side)

photography by Brian Fitzsimmons

performed by Eric Leija at Onnit

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FITNESS

PART 2 Complete 4 rounds with 45 seconds of rest in between.

Hike Snatch to Windmill

Plyo Push-Up to High Pull

The Set-Up: Start in a hike position. Hike the kettlebell under your hips and snatch it overhead. 1. Keeping the kettlebell overhead, perform a windmill by rooting into the hip on the same side as the kettlebell and then come back to standing. 2. Re-rack the weight and hike it back down to repeat. Repeat until you complete 5 reps each side.

The Set-Up: Begin with one hand on the kettlebell handle and one on the floor. 1. Explosively push up into the air and over to the opposite side of the kettlebell and land in the bottom of a push up on the opposite side. 2. Jump up with the new hand on the kettlebell and perform a high pull. 3. Immediately place the bell back down and go straight into the next explosive push-up and repeat on the opposite side. Continue alternating sides, until you complete 5 reps each side.

10 reps (5 each side, alternating)

10 reps (5 high pull each arm)

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photography by Brian Fitzsimmons

PART 3 FINISHER Complete 5 rounds with minimal rest in between.

Hike Swing to Leg-Through 10 reps

The Set-Up: Begin with the kettlebell in the hike position. 1. Hike the kettlebell under your hips and perform a kettlebell swing with a powerful hip lockout. 2. Hike the bell back into the starting position. 3. Release the bell and hop back into a quadruped/beast position. 4. Perform a leg-through on both sides. Hop back up to the hike position and repeat. 10 reps.

performed by Eric Leija at Onnit

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FITNESS

NOT ENOUGH RESISTANCE

Resistance is your friend! The flywheel on a spin bike typically weighs around 40 lbs, so you can imagine once you get enough speed going, the momentum without resistance is pretty intense. While many studios are fans of super fast jogs and drills, without enough resistance the bike is in charge, and you are just along for the ride. Even though spin is low impact, without enough resistance it can become rather jarring to your joints, which is obviously not a good thing. Lastly, if you really want to torch calories and burn fat, the best way to maximize your burn is by cranking it to the right.

RIDING LOW

Another way riders turn a low-impact activity into one that’s hard on the joints is by not setting up on the bike correctly. If the saddle is not high enough, it can put pressure on your knees and cause pain. Additionally, it may be harder for you to keep up with the class, as sitting too low can slow you down when changing positions. The best way to get situated is by standing next to your bike and aligning the seat directly at your hips.

6 Mistakes You’re Probabl

HANGING ON THE HANDLEBARS

Form and position is paramount in all exercise, and when you’re locked into a stationary bike, any deviations on position become rather obvious. Always remember that the handlebars are meant for balance, not to lean your weight into. By keeping your grip light, you engage even more of your core when out of the saddle, burning up to a third more calories than doing the same exercise seated.

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IMPROPER POSITIONING

After teaching upwards of 5,000 spin classes, I lost track of how many times I have been asked, “Will this bulk up my thighs?” My answer is always the same: “Not if you’re doing it correctly.” For indoor cycling, our positioning should mimic that of a squat when out of the saddle. Your knee should remain behind the tip of your toe, and your butt should be pulled back over the saddle so that it taps between your thighs. In this position, your glutes become the workhorse, and you avoid any unnecessary pressure on the knee, resulting in a firmer back side, not overdeveloped quads.

y Making in Cycling Class

by JASON WIMBERLY

6 IGNORING THE INSTRUCTOR

Even if it’s your first time ever, your instructor has likely spent lots of time preparing class to give you the best experience possible. Nothing is more irksome than when someone decides to ride to their own beat. Trust in the process, and accept the challenge of doing something new. If you know you have a former injury and might have to modify, or just may need some extra breaks, we understand. Simply let your instructor know ahead of class, and opt for a seat in the back where you won’t distract other riders fighting to stay on the rhythm.

DITCHING THE STRETCH

Unless your instructor excuses you early, or you’ve let them know you need to leave early for work or a prior engagement, class is not over until after the stretch. You can afford the 4–5 minutes it will take to cool down, and stretching ensures you can continue riding injury free for years to come. Plus, it’s disruptive and just rude to everyone else to leave early, so don’t do it. afm

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FITNESS

Fitness Party Tricks

Sometimes you go out to the bars, and leave feeling like your world turned upside-down. Or maybe you get so wild that you need a friend (or two) to lean on. These acro yogis know how to redefine party tricksâ&#x20AC;&#x201D;and have a good time doing it. 74

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photography by Weston Carls; performed by Andrew Perlot, Brittney Rachelle, Holly Go Lightly, Jeremy Robinson, Johnny Reed, Malarie Wells; special thanks to Rustic Tap

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FITNESS

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

1000 rep challenge It's time To get strong!

For 8 weeks we will build a base to support 1,000 push-ups on one day. This is an exercise in discipline and consistency. Two people will be drawn at random from this challenge to win a FREE kettlebell, sandbag, and speed rope from MadFitter and ReadyMade Gear! To Join the 1000 Rep Challenge and receive the free 8 week program, go to: OperatorPodcast.com, click on 1000 Rep Challenge and follow the instructions.

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SPORTS AND OUTDOORS AUGUST 6

Jack’s Generic Triathlon Pflugerville Skip the swag and come out for an original, wholehearted good time at Jack’s Generic Triathlon! With a little less pomp and circumstance, but a lot of value and fun, this race is the perfect opportunity to get out there and participate in a quality race. There are sprint, intermediate, and relay options available. jacksgenerictri.com

AUGUST 8

AUGUST 27

Quarry Open Water Race Quarry Lake A great opportunity for registrants 12 and older to race your friends, work on open water racing skills, prepare for a triathlon, or just test the waters at this beautiful quarry venue. There are two race options to choose from—the 750m swim (one loop in the quarry) or the 1500m swim (two loops in the quarry), and you must be able to swim 750 meters without stopping. pureaustin.com

Paddle for Puppies 2017 Austin Join Austin Subaru this Saturday at 7:30 a.m. for the 5-mile paddle on Lady Bird Lake benefiting Austin Pets Alive!’s Parvo Puppy Program. For the 6th year, those with their own paddles or rented ones from the Rowing Dock will begin and end there, for a furry cause! Registration is limited, so register today to claim your spot. austinsubaru.com

pensketruckrental.com 78

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photo by Ricardo B Brazziell, Austin American-Statesman

AUG. 2017

Submit your event online at austinfitmagazine.com

FOOD AND DRINKS

ARTS

AUGUST 12

Zilker Summer Musical Zilker Hillside Theatre Pack a picnic and come enjoy the free, annual musical at the Zilker Hillside Theatre. The outdoor amphitheater will host performances of "The Wizard of Oz" Thursdays through Sundays beginning around 8:15 p.m. zilker.org

AUGUST 1–12

Austin Ice Cream Festival Fiesta Gardens The Annual Austin Ice Cream Festival serves up a whole lot of fun for the entire family. Games, activities, contests, live entertainment and of course, ice cream, will keep you cool and happy in the hottest stretch of the summer. icecreamfestival.com AUGUST 14–18

Literary Libations Week Various Locations in Texas Texas Book Festival will host the 2nd annual Literary Libations Week across Texas! Some of the best watering holes in Austin will be included, and will create their own literary-inspired cocktails to be enjoyed by avid readers. A percentage of the proceeds will go toward the Texas Book Festival in support of its yearly Lit Crawl in the fall. texasbookfestival.org AUGUST 20

Austin Chronicle Hot Sauce Festival Fiesta Gardens If you can’t beat the heat, join it! The Austin Chronicle is back to serve one of the world's largest hot sauce festivals with as many as 10,000 spectators each year. If you think your taste buds have what it takes, come out and enjoy the fire. austinchronicle.com

AUGUST 17–20

Capital City Black Film Festival Various Locations Now in its 5th year, CCBFF celebrates African American filmmakers from across the nation and provides a stage for burgeoning talent. This festival packs in the fun with four-days of events, seminars, parties, screenings and more. capcitybff.com AUGUST 29 – SEPTEMBER 4

Out of Bounds Comedy Festival Various Locations Comedians from around the country show Austinites their comedy chops and throw down in a mini-golf tourney. outofboundscomedy.com

LIFESTYLE AUGUST 5

on activities all morning long, including lab play! It’s a perfect way to get ready for the upcoming school year. give.girlstart.org/austin/ events/back-to-schoolstem-saturday/e128773 AUGUST 19

Bat Fest Congress Avenue Bridge Celebrate this batty event as the world's largest urban bat colony (1.5 million Mexican free-tailed bats which take up seasonal residence beneath the Ann Richard's Congress Street Bridge) take to the skies for their nightly flight. Enjoy live music, children’s activities, a costume contest and more. roadwayevents.com AUGUST 26

Austin Pride Festival & Parade Fiesta Gardens The PRIDE Festival is the largest annual LGBTQ advocacy and fundraising event in Central Texas! Dozens of nonprofit organizations and social clubs use the festival as a platform to inform and interact with the thousands of attendees. Each year, countless people find new organizations to join, causes to support and opportunities to volunteer. austinpride.org

Back to School STEM Saturday Austin Get the whole family excited about science, technology, engineering, and math with Girlstart STEM Center of Austin! There will be free handsAU G U S T 2 0 1 7 / AU S T I N F I T M AG A Z I N E

Race Calendar FEATURED PURE AUSTIN SPLASH & DASH SERIES

AUGUST

Kid-Powered Sports Splash and Dash Series

AUGUST 5

Pflugerville

New Braunfels

AUGUST 16

Dog Days 5K

Kid-Powered Sports SuperSprint Series

Austin

AUGUST 6

Jack’s Generic Triathlon Pflugerville

Tour de Jalapeño San Marcos

AUGUST 8

Hops and Grain Brewery 5K Tour

Austin

5K for Clay

Williamson AUGUST 12

5K for Clay

SEPTEMBER 3

Gruene 10K

New Braunfels

Hornet Races

Run/Walk to Break the Silence on Ovarian Cancer

Buda

Austin

SEPTEMBER 4

Brain Power 5K/10K

AUGUST 19

Austin Triathlon

Cedar Park

Austin

Smithville

SARR Labor Day Whine Run 5 Mile/5K

Cedar Park XC Invitational

Cedar Park

SEPTEMBER 8

Lighthouse Hill Ranch 10/20 Mile/50K Trail

Pure Austin Splash & Dash Series

Habenero Hundred Melon Run

Spring Branch AUGUST 26

Austin

New Braunfels

SEPTEMBER 10

SEPTEMBER 16

Zilker Relays

Johnson City

Burnet

SEPTEMBER 9

Austin

Brady’s Bridge Super Family Fund Run

Bastrop

Capt’n Karl’s Trail Series Reveille Peak Ranch

Round Rock

Camp Agape Memorial Run Marble Falls

Round Rock

SEPTEMBER

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

Austin

Burning Pine 5K and 10K

Strut Your Mutt SEPTEMBER 17

CASA Superhero Run

Catalyst 5K

Austin

Fiesta Fun Run

LIVESTRONG Honor 5K and 10K

Leander

Kyle

Austin

photo by Brian Fitzsimmons

AUG. 2017 – OCT. 2017

Submit your event online at austinfitmagazine.com

SEPTEMBER 19

OCTOBER 15

Austin

Pure Austin Splash & Dash Series SEPTEMBER 23

Spa Girl Tri - Lost Pines Bastrop

SEPTEMBER 24

Komen Austin Race for the Cure

Austin

Schlotzsky’s Bun Run

Austin

SEPTEMBER 30

Dare to Ascend Trail Marathon

Georgetown

MuckFest MS

OCTOBER 20

Capital to Coast: The Great Texas Relay

Austin

OCTOBER 21

Cartwheels and Capes 5K Buda

Pink Heals Hays County 5K

San Marcos

Run 4 Your Life 5K

San Marcos

Speedster Cross Country Classic

Fredericksburg Wicked Wine Run

Round Rock

Race for the Start 5K

Austin

Spring Lakes Triathlon

Austin Haunted Half

Blanco Kyle

Zombie Charge OCTOBER 22

San Marcos

Austin

OCTOBER

OCTOBER 28

OCTOBER 1

San Marcos

Meet Your Maker Off-Road Challenge

Marble Falls OCTOBER 7

Fiesta Fun Run

Kyle

Bubble RUN

Austin

OCTOBER 8

Bigfoot Trail Race Dia de Los Muertos 5K

San Marcos

Fable Fest 5K and Kids K

Cedar Park

Run for the Americas

San Marcos

Run for the Hills

Run Free Texas 80’s 8K

Kyle

Wurst Tri Ever

Austin

OCTOBER 14

Aga Khan Foundation Run

Cedar Park

New Braunfels

ZERO Prostate Cancer Run/Walk OCTOBER 29

Dark Sky 10K/5K

Austin

Hootenanny on the Hill

Austin

Burnet

Ironman 70.3 Austin

Kyle

Rambler 120 Team Challenge

Canyon Lake

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

Discover!

SUMMER SKEWERS

ADD A TWIST TO YOUR SUMMER GRILLING TECHNIQUE.

Skewers are a summer grill-out staple, likely due to the endless variations in kebab combinations and simple steps of the prep process. If you’ve ever dined at local restaurant Kemuri Tatsu-ya, you know they have a masterful menu of meats on a stick. Sous Chef Anndria Jones was kind enough to share a few of their skewer secrets.

To add Japanese flair:

1. Marinate in sakiyo miso (especially fish). 2. Baste in a tare toward the end of cooking process. 3. Add a couple side dishes of charred veggies. Bok choy and eggplant are good complementary items. 4. The Japanese try to use every part of the animal. If you’re feeling up to it, experiment with organ meats like hearts and livers.

For the perfect skewer, consider the following: Spacing

Keep your product close together so it doesn't burn the wood.

Size

Keep everything on the skewer the same size and thickness to ensure even cooking. Don't make things too thick (especially chicken) or else it'll burn before it is done.

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

Flavor

We dip our items in a Japanese tare sauce* to help with caramelization toward the end of the cooking process to get more flavor out of our items. *Typical “tare” is made of soy sauce mixed with sake, mirin, sugar, garlic, fruit juice, and sesame seeds.

photo by Jody Horton

EXCLUDES HUNDREDS OF ARTIFICIAL INGREDIENTS HIGH FRUCTOSE CORN SYRUP

ARTIFICIAL FLAVORS

CERTIFIED COLORS

PARTIALLY

HYDROGENATED

OILS

Whitney Miller & Lobi Austin Jiu Jitsu Fighter and Her Nulo Dog

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