AustinFitMagazine.com
Fall Flavors from Around The World
Knockout Workouts Lunges Jump Rope
Shoes, Gear for Taking the Trail November 2014
Andy Roddick Working Hard at Retirement with Austin Aces, ARF, and more
BROWN
RECORD HOLDING SPRINTER
JERMAINE > O N N I T. C O M
IS ONNIT
Contents
November 2014 Features + Cover Stories
28 Spice Up Your Protein
Adding dal to the diet can pump up nutrition and provide new variety
64 Light Layers for Cooler Days The right gear combination makes all the difference in comfort
56 Starting on page
ANDY RODDICK Retirement is anything but dull for Austin’s former pro ace. AFM catches up with the tennis great on everything from the Andy Roddick Foundation to personal fitness.
90 Up in Smokeless Just what is an e-cigarette, and is it helping or hurting health?
96 Developing Power in Serve
Tips on how to serve like, well, Andy Roddick
106 Taking on New Distance
Coach Carrie gives 13.1 reasons for trying out the half marathon
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Andy Roddicks’ makeup by Lauren Lumsden, Rae Cosmetics cover, contents photo by Brian Fitzsimmons
Contents
November 2014
Departments + In Every Issue
50 Fuel
LIVE
26 Stuffed Eggplant with Lamb
38 Switching up the
and Pine Nuts A traditional Mediterranean dish gets elevated to a whole new level of savory
School Commute Making bike trains and walking school buses a family’s go-to transportation
32 Tadka Dal
42 Urban Roots Farm Project
Start serving these healthy, easy-to make legumes with this versatile recipe
Growing in Austin The nonprofit’s goal: improving lives of local youth through food
34 Book Review: Grain Brain
44 Step Inside Spirit
36 Water 101
Fitness Academy A new approach to the business of training creates a salon atmosphere in this local gym
Can cutting carbs really protect against chronic disease?
Keeping the body hydrated is basic to good health
50 Faith Dickey—A Different Kind of Slacker Going from Barton Springs wannabe to international superstar in slacklining
LOOK
TRAIN
Meeting and mingling at AFM’s October issue release party
Managing Time Follow these simple steps to stay on track for success
74 AFM Around Town
76 Fit Finds: Trail Shoes
Finding footwear that's fit to tackle tricky terrain
78 What’s New in Austin A look at Outdoor Voices, Austin Eastciders, and Blue Hill Yogurt
FEEL
84 How to Prepare for Cold Conditions What to watch out for when winter weather hits
94 Maximize Training by
98 Intro to Swim Gear How to use (and choose) common poolside equipment 100 Back to Basics with Jump Ropes Add some cardio and speed to workouts with this simple piece of gear
102 Muscle Movement
Four lateral exercises develop strength and enhance agility
88 Polycystic Ovary Syndrome (PCOS) What this commonly untreated condition is, and why it’s important to know about it
In Every Issue 14 From the Publisher 16 Letters to the Editor 20 Contributors
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22 WWW 24 Fit Focus 48 FAQ
54 The Pulse 92 Healthy Bits 108 Events Calendar
110 Rides & Races 114 Discover!
photography provided by Faith Dickey
Publisher's Letter Publisher/CEO Louis M. Earle
Taking it Easy
eDITOR in Chief Leah Fisher Nyfeler Art Director Weston Carls Editorial Assistant April Cumming Copy Editor Alicia Dietrich
I
remember when I finally called it quits from the corporate scene and the idea of retirement loomed large and sweet. I wasn’t sure what I would do with all that free time, but I wasn’t worried because it seemed like having nothing to do could never be a bad thing (going from 60–80 hour work weeks to taking out the trash and mowing the lawn appeared to be a very favorable trade off). With extra time comes the wonderful opportunity to choose to do new things and further enrich your life; within a year, I had bought a company, joined three nonprofit boards, and moved to a ranch in Wimberley, Texas. Green Acres here we come! So much for retirement. But, as they say, “it’s all good.” All these experiences have made my life fuller. AFM’s mission to help people live healthier lives is an important one that can truly make a difference, and the boards on which I have served have all been focused on helping people. I am convinced these contributions have changed the lives they have touched and helped others. Change is seldom easy, and I believe that the greater the contrast between the “before and after,” the greater the challenge—even for the most resilient of us. Our cover story this month features Andy Roddick and explores how he has managed the transition from rock star tennis pro to helping kids in Austin, and more. Roddick’s story is a fascinating look at how someone at the top of a sport can re-invent his life through charitable work. The Andy Roddick Foundation’s contributions at Pecan Springs Elementary and Roddick’s role with the Austin Aces are just a glimpse into how this very interesting Austinite has decided to use his “retirement.” Enjoy this great article, and also check out our special gear feature so that you can keep up on the latest stuff designed to make a healthy lifestyle more interesting and fun. One final note: In the October issue, AFM examined some of Austin’s prospective government leadership. This month, we Americans get to exercise the wonderful right to determine our future leadership. In these trying times, it is more important than ever that each of us does our part—and is heard—by voting in the upcoming elections. So put on your sweats and jog on over to the polls on Tuesday, November 4 and be part of the solution.
Director of Marketing & Communications Carrie Crowe Senior Advertising Consultant Betty Davis Advertising Consultant Brittany Summerford Associate Digital Coordinator Gretchen Goswitz Writers Kelly Arthrell, Carrie Barrett, Emily Laskowski, Carly Pollack, Amy Neuzil, Chris Toriggino, Diane Vives, Heather Way, Anne Wilfong Operations Assistant Jackie Pica General Inquiries info@austinfitmagazine.com Advertising Inquiries ads@austinfitmagazine.com Submissions ideas@austinfitmagazine.com fitfocus@austinfitmagazine.com Event Listings austinfitmagazine.com/events Subscriptions austinfitmagazine.com/subscribe 2201 N. Lamar Blvd., Ste. 220 Austin, TX 78705 p 512.407.8383 f 512.407.8393 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.
Keep Austin Fit,
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Letters to the Editor
T
he October issue release party was a pleasure. I love meeting AFM followers, such as the folks at RunLab who turned out en masse and in company shirts. I got to chat with Daniel Henry, a local pro boxer who is also a teacher, researcher, and writer—and he’s promised me he’ll be in the magazine one day. It was cool to learn about MYLO Obstacle Fitness out on McKinney Falls Parkway from its creator Mylo Villanueva (dude, one of these days, I’m getting out there and you’re showing me how to scale that 8-foot wall). And I enjoyed reconnecting with Edith Salazar—we’d actually met while waiting with our teams to take on the pullup station at this year’s AFM FITTEST—and learning more about her training group. The big thrill was talking to Bruce Johnson, the founder of Helix Elite Performance, who works with elite athletes (such as Aaron Ross and Sanya Richards-Ross from our October issue championship couple cover story, Michael Tinsley, Jamaal Charles, and Michael Griffin) as well as promising young athletes, including members of Austin Junior Volleyball. It was fun talking weight training for track athletes and kids with this expert. As editor in chief, I love making contact with people and having those conversations about health and wellness. You can always find details on our issue release parties at the AFM Facebook “events” page. Please come by and say hi! — Leah Fisher Nyfeler
“Trust me, I am VERY passionate about the health, nutrition, and fitness business, and I enjoy living here in Austin because of the vibe that is created by this. I believe we are fortunate to have a group of people at AFM serving our community with great information and stories of this nature. Keep up the good work!” — Rob Harmon
“I wanted to say thank you for your article on drum corps—it is an ultimate fitness challenge for sure, both mentally and physically. The girl color guard member in one of the photos is a Texan and member of Genesis, an Open Class Finalist Corps. Also, a member of the 2014 world champions The Blue Devils resides in Austin, too!” — Mario Watson Montemayor
How do you #KeepAustinFit? We want you to show us! Tag AFM in your social media post with @AustinFit or #KeepAustinFit and you could be featured in the magazine. This month, photos by @icrwellness, @wattage_cottage, and @donna_shoemaker made the list. What We’re Looking For Show us how you keep Austin fit by capturing your fitness moments—doing a handstand at an historic Austin landmark, SUPing around Lady Bird Lake, or working out with your children when you find time around the house. However you keep fit, we look forward to seeing what you can do! The best photos will be included here in the Letters to the Editor page. Join Us
AFM wants to hear from you! Letters should be addressed to Letters to the Editor, AFM, 2201 N. Lamar Blvd., Suite 220, Austin, TX, 78705. Email address is leah@austinfitmagazine.com. All letters should include the writer’s name, address (email included), and daytime phone number. We are unable to acknowledge or return unpublished letters. Letters may be edited for length and clarity. 16 • austi nfItm agazin e .com • 11.2 014
photography by Lauren Pape
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Contributors Thank you to AFM’s contributors who make this magazine a worthy source of health and fitness information in Austin.
Write for AFM Here’s how.
Andy Rivadeneira
Natalie England
Natalie England, a native Texan and proud Central Texas resident, has worked as a journalist for more than a decade. Writing is both her trade and passion. After serving for the past year as an assistant editor for Austin Fit Magazine, England is happy to continue her association with the magazine as a contributor and occasional coffee companion to the editorial staff. She now works as a copywriter for intercollegiate athletics on the University of Texas campus. Her hobbies include sweating, playing golf, and anything involving her handsome pup, Holmes Lee. (page 44) Twitter: ykayak
Jody Kelly
J. Jody Kelly is a writer/editor, ACE-certified personal trainer, and public speaker. Apparently unable to retire, she works occasionally at Ignite Fitnez on South Congress. She swims, bicycles, walks/jogs, and races sprint triathlons, aquabikes, and aquathlons. In 2010 and 2013, she brought home two gold medals and a bronze from the amateur ITU world championships in Budapest and London. Mother of four, grandmother of ten, and great grandmother of one, Kelly likes to help people stay off the sofa until they are 110 years old. (page 84)
Elli Overton
Elli Overton is a threetime Australian Olympic swimmer. She coaches summer league swimming and gives private swim technique instruction for adults and kids in Southwest Austin. Overton provides expert instruction in a motivating and supportive environ- ment. Also a NASM-certified personal trainer and Mad Dogg Athletics certified Spinning instructor, Overton first came to Austin 14 years ago after graduating from the U.C. Berkeley Haas School of Business. She recently authored a children’s book called Jay’s Swimming Journey, which is aimed at young swimmers just starting out on a swim team. (page 98) Jaysswimmingjourney.com Elliovertontrainingsystems.com
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Andy Rivadeneira is approaching a decade as a personal trainer and group fitness instructor here in Austin. He has gained accreditations with NASM (National Academy of Sports Medicine), NESTA (National Exercise and Sports Trainers Association) along with a Level 1 Kettlebell Instructor Certification (Kettlebell Concepts). He received his bachelors and masters degrees in exercise science from Texas State University. Weight loss, improving functional movement patterns, and performance enhancement are Rivadeneira’s core specializations. He works to educate clients to reshape their health and wellness foundations. Rivadeneira finds that guiding clients to individualized fitness milestones helps pave the way for overall behavioral changes that create lasting effects. (page 100) Facebook: /SwiftFitPersonalTraining
Letters should include the writer’s name, address (email included), and daytime phone number as well as a short description (250 word max) of the article premise. Send to Story Ideas, AFM, 2201 N. Lamar Blvd., Suite 220, Austin, TX, 78705. Email address is contributors@ austinfitmagazine. com . Response time
may vary greatly due to publishing dates. Detailed submission guidelines will be provided by AFM as appropriate.
Brendan Sheehan
Brendan Sheehan was brought up on Cape Cod, Mass., and became a top-ranked tennis junior in New England. He was recruited to play tennis at Trinity University in 1990; he then transferred to and played tennis at the University of Texas here in Austin. After graduating in 1993, Sheehan became the director of tennis at the Westover Club in 1994. He is also the current general manager for the North Austin Swim and Tennis Club. Sheehan loves teaching tennis to kids and has built up a successful junior tennis program for children and adults at Westover Hills Club. (page 96)
Birjis Adeni Rashed
Birjis Adeni Rashed is a food writer, recipe developer, culinary instructor, and consultant. She is passionate about food and cooking and believes it is an art, science, therapy and pleasure. Originally from the land of spice (Hyderabad, India), she uses spices in traditional and innovative ways in Indian and fusion cuisines. She has a master’s in business administration and enjoys writing and teaching about food, combining her passion with her culinary background. (page 28) hotsweetspicyrecipes.com Facebook: /hotsweetspicyrecipes Twitter: HtSwtSpcyRecipe
Submit FitFocus Photos Here’s how.
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Recipe
Stuffed Eggplant with Lamb and Pine Nuts
By Kelly Arthrell, Chef Instructor — Central Market Cooking School
Infusing Mediterranean flavors into a main dish
How to Make It Preheat the oven to 425 degrees Fahrenheit.
What You Need 4 medium eggplants, halved lengthwise 8 tablespoons olive oil 1 ½ teaspoon ground cumin 1 ½ tablespoons sweet paprika 1 tablespoon ground cinnamon 2 yellow onions, finely chopped 1 pound ground lamb
3 teaspoons sugar (substitute honey to make this Paleofriendly) 2/3 cup water 2 tablespoons freshly squeezed lemon juice 2 teaspoons tamarind paste (I like to use Noc Me Chua Tamarind Concentrate, usually found in the Asian cooking aisle)
½ cup pine nuts
4 cinnamon Sticks
½ cup flat-leaf parsley, finely chopped
Salt and freshly ground black pepper
2 teaspoons tomato paste
Place the eggplant halves skin side down in a roasting pan large enough to accommodate them snugly. Brush the flesh with 5 tablespoons of olive oil and season generously with salt and black pepper. Roast until golden brown, about 20 minutes. Remove from the oven, and allow to cool slightly. While the eggplants are cooking, start making the stuffing by heating the remaining 3 tablespoons of olive oil in a large frying pan. Mix together the cumin, paprika, and ground cinnamon, and add half of this spice mix and the onions to the pan. Cook over medium-high heat for about 8 minutes, stirring often, before adding the lamb, pine nuts, parsley, tomato paste, 1 teaspoon of sugar, 2 teaspoons salt, and some black pepper. Continue to cook and stir for another 8 minutes, until the meat is thoroughly cooked.
Did you know? Biologically, eggplants are a fruit; they belong to the nightshade family, which also includes tomatoes, potatoes, and peppers. Eggplants can be white or deep purple (aubergine). Treat them like bananas; the flesh will turn brown quickly, so cut them right before using. One cup of cooked eggplant contains 25 calories.
Place the remaining spice mix in a bowl and add the water, lemon juice, tamarind, the remaining 2 teaspoons sugar, the cinnamon sticks, and ½ teaspoon salt. Mix well. Reduce the oven temperature to 375 degrees Fahrenheit. Pour the spice mix into the bottom of the roasting pan containing the eggplant. Spoon the lamb mixture on top of each eggplant. Cover the pan tightly with aluminum foil, return to the oven, and roast for 1 ½ hours (the eggplants should be completely soft and the sauce thick). Twice during the cooking, remove foil and baste the eggplants with the sauce, adding some water if the sauce dries out. Serve warm, not hot. Recipe adapted from Jerusalem by Yotam Ottolenghi and Sami Tamimi.
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photography by Brian Fitzsimmons
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Quick and Healthy Lentils— That’s Dal!
THE COOLEST WAY TO GET FIT IN AUSTIN!
Legumes may just be the magic bean for healthy dinners
W
By Birjis Adeni Rashed
hat is your requirement for a quick, healthy, weeknight dinner? If fresh, healthy, and fast sounds too perfect a requirement for any dinner, then you may not know the magic of lentils. Lentils aren’t quite as wondrous as the beans in “Jack and the Beanstalk,” but they do provide the gifts of good health and a fast, delicious dinner. Lentils are full of beneficial nutrients (high fiber, protein, minerals, and vitamins) yet provide low-fat calories. Dal are whole beans or legumes that are often peeled and split. The word dal is derived from the Sanskrit verbal root word meaning “to split.” Dal also refers to an Indian puree/soup/curry that is made from these lentils. Lentils come in a variety of types, colors, and sizes, each with a distinctive
flavor, and all can be made into amazing recipes. They can act as a base for soups, stews, salads, burgers, casseroles, pilafs, appetizers, side dishes, and main entrees and, in addition to being an important staple in Indian cooking, they are part of Mediterranean, Mexican, French, and American cuisines. Look for lentils in most grocery stores. Specific varieties can be found in Indian, Mexican, and Middle Eastern groceries or at Whole Foods Market and Trader Joe’s. Of all the kinds available, lentils that have been split and had their hulls removed contain less fiber but cook faster than whole lentils or beans. Of the various types, red lentils cook the fastest. It’s time to add lentils to the pantry and prepare some fresh, healthy, and delicious dinners fast.
3 Benefits of Eating Lentils High Protein More than 25 percent of the calories in lentils are protein; they are considered one of the best sources of protein for vegans and vegetarians. Low Fat Unlike meat, lentils provide protein without fat calories; 1 cup of lentils contains only 1 gram of fat and about 230 calories, making them popular with people who are diet- and calorie-conscious or on a weight-loss program. Beneficial Nutrients Lentils contain complex carbohydrates, resistant starch, protein, and fiber, which provide slow-burning energy and increases metabolism. They are also high in soluble fiber, (reduces cholesterol) and triglycerides (lowers blood sugar), and the dietary fiber in lentils helps with stomach and digestive issues, such as constipation and irritable bowel syndrome. Lentils are a good source of iron, folate (vitamin B), and magnesium, and other nutrients like manganese, phosphorous, zinc, copper, and potassium. Iron helps in prevention of anemia. Folic acid aids in cell growth and helps in preventing fractures, osteoporosis, arthritis, inflammations, and repair and growth of the body. It’s an essential nutrient for women, especially pregnant women. Magnesium helps relax the smooth muscles and reduces cramps, stiffness, and stress in the body; it can even uplift moods.
photography by Brian Fitzsimmons
11. 2014 • au st infItmagaz ine.c o m • 29
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Types of Lentils Each cuisine adopts its own variety for recipes. But lentils are versatile; it’s easy to interchange types to make the same recipe differently, and they can also be used as a low-glycemic grain substitute.
When split and husked, green whole mung beans are small yellow split lentil (mung dal). Green mung is very nutritious and popularly used in salads. The split mung cooks very quickly, and is good in soups, stews, pilafs, and lentil-rice casseroles.
Split chickpeas (chana dal)
Mexican macachiados, which take longer to cook, are large yellow lentils used in chilis and stews.
Ivory white lentils (urad dal)
(split mung dal)
Black whole lentils (whole urad dal) Black whole beans make the ivory white lentil (urad dal) when split and husked. When boiled and cooked, they are firmer, and so black or white dal is a great side dish or salad. In Indian cuisine, white lentil flour is used to make lentil crepes (dosa), rice and lentil steamed cakes (idlis), and lentil fritters (vadas).
Red lentils are very mushy when cooked— great for stews and soups, like tadka dal.
There are many kinds of yellow lentils. Indian pigeon peas are split to medium yellow lentils (tuar dal), and black chickpeas split to large yellow lentils (chana dal). Both are great in quick soups and stews. The large yellow lentils are good in pilafs, casseroles, and stuffing; the flour can make flat breads, dumplings, falafels, and fritters.
Red lentils (masoor dal)
The small dark green French lentil (puy lentils or lentilles vertes du Puy) are perfect for salads, as they are tougher and remain firm after cooking.
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Green whole lentils (mung dal)
Yellow lentils (tuar dal )
There are many kinds of brown/ olive green lentils: German, Indian, Spanish, continental, and more. Brown lentils cook to a mushy consistency, making them great for soups, stew, lentil burgers, and Sloppy Joes.
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Did You Know?
Hing and asafetida powder are the same spice, which is derived from fennel. It is a crucial ingredient in Indian vegetarian food and is also used medicinally; there is some evidence that it may help with irritable bowl syndrome. If you cannot find it, garlic powder or onion powder can be substituted.
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Tadka Dal
Seasoned lentils are a versatile dish By Birjis Adeni Rashed
T
adka dal is all about the tadka (seasoning). This warm sputter of spices added to a healthy mix of lentils (dal) makes for a very delicious and nutritious meal. Dal can be made with one single type of lentil or a mix of lentils for great texture and taste. You can also substitute other lentils into the same recipe depending on their availability and any preferences in taste. Tadka dal is versatile; it can be paired and eaten with a variety of side dishes (brown rice, quinoa, flat bread) or eaten as bowl of soup. What You Need Dal 1/2 cup red lentils (masoor dal) 1/2 cup yellow split mung lentils (mung dal) 1/2 cup yellow split black chickpeas (Bengal gram, chana dal) 1/2 teaspoon chopped ginger 1/2 teaspoon chopped garlic 1/2 teaspoon turmeric Salt to taste
Tadka (Seasoning) 1/2 tablespoon ghee (optional) 1 tablespoon oil 1/2 teaspoon mustard seeds 1/2 teaspoon cumin seeds 2 garlic cloves 3 dry red chili peppers A few curry leaves 1 small cinnamon stick 2 cardamom pods 2 cloves Pinch of hing/asafetida (optional) 1 large onion, chopped 2 tomatoes, chopped 1 jalapeño chopped 2 green chili peppers, sliced
Garnish ½ tablespoon ghee (optional) 2 tablespoons cilantro, chopped 1 lime
How to Make It 1. Rinse and wash lentils before cooking. Note: Red lentils cook fastest, followed by the small yellow mung lentils, while the yellow split black chickpeas take a little longer. Presoak the yellow spilt chickpeas for few minutes in warm water unless using a pressure cooker, which eliminates the need for presoaking. 2. Combine the lentils, turmeric, chopped ginger, and chopped garlic with 3–4 cups of water (i.e., more than twice the measure of lentils) and cook.
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3. To retain the lentils’ various textures, use a whisk or hand-masher, to lightly mash the cooked lentils (don’t use a blender). Add salt to taste, and slow cook for few more minutes. 4. For the tadka, warm a pan with ½ tablespoon of oil. An option is to include ½ tablespoon ghee, which adds an aromatic flavor to the seasoning. Add the mustard and cumin seeds, which will crackle and sputter. Next, add garlic cloves, red chili peppers, curry leaves, cardamom, cinnamon, cloves, and hing/asafetida (optional). The warming spices will create a delicious aroma and excite the taste buds. 5. Add the chopped onion to the tadka. When the onions become translucent, stir in the chopped tomatoes and jalapenos. Sauté. 6. After sautéing, combine the cooked, mashed dal with the tadka in the pan; mix well, and let simmer for few minutes. Garnish with sliced green chili peppers, cilantro, lime juice, and ½ tablespoon of ghee. Serve warm with brown rice, quinoa, or flat bread (naan) or as a bowl of delicious and healthy soup. afm 11.2014 • au st infItmagaz ine.c o m • 33
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Book Review Examining the nutrition behind bestseller Grain Brain By Anne Wilfong, R.D., L.D.
Y
ou should eat no more than 60 grams of carbohydrates per day. That’s what David Perlmutter, M.D., recommends in his New York Times bestseller Grain Brain: The Surprising Truth About Wheat, Carbs, and Sugar— Your Brain’s Silent Killers. Sixty grams of carbohydrates is roughly equal to two small pieces of fresh fruit, one whole English muffin, or 1 1/3 cup of fat-free plain yogurt. Most people, however, consume between 45 and 60 grams of carbohydrates per meal. I hope that, someday, we can end the low versus high carbohydrate debate and find some common ground, but until then, books such as Perlmutter’s—which claims dramatic improvements in symptoms of ADHD, dementia, Alzheimer’s, anxiety, decreased libido, and more—will always be extremely popular and alluring to those who suffer (or are watching loved ones suffer) from these conditions. Perlmutter, a board-certified neurologist, believes inflammation caused by gluten, carbohydrates, and sugar is the cornerstone of most brain disease. His solution is a diet that is very low in carbohydrates and high in fat as a method to reduce inflammation and, therefore, protect the brain. Researchers have even studied the effects of very low carbohydrate diets (such as ketogenic diets) in treating debilitating conditions such as epilepsy and certain brain tumors. Sounds interesting so far, right? Chris Kesser, an integrative medicine practitioner, has stated that diets like those recommended by Perlmutter are misguided. In a response to Grain Brain in a recent website post (“Do Carbs Kill Your Brain?”), Kresser wrote, “It’s important to realize that just because a low-carb diet can help treat neurological disorders doesn’t mean the carbs caused the disorder in the first place.” While he is in agreement that refined and processed carbohydrates (like flour and sugar) contribute to modern disease, Kesser disagrees with
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Perlmutter’s assumptions regarding unrefined, whole-food carbohydrates. He uses evolution, examination of traditional cultures, and a lack of supporting modern research as the basis for his rebuttal. In Grain Brain, Perlmutter provides lists of foods: those that can be eaten freely throughout the day and those to be moderated (only one serving per day or ideally, just a few times a week). The eat-in-moderation list includes whole, sweet fruits (berries), cottage cheese, yogurt, carrots, and legumes—with the exception of hummus, which is made from chickpeas. I find it very hard to wrap my brain around how these whole foods should only be eaten a couple of times per week; it doesn’t make sense that an apple is inherently bad for health. Research has proven that foods Perlmutter has excluded are in fact quite nutritious and beneficial to our health. While I agree with the notion that eating too many refined carbohydrates on a daily basis isn’t going to reduce anyone’s risk of chronic disease, fruits and whole grains shouldn’t be severely limited or deemed “bad.” These foods provide vitamins, minerals, antioxidants, and fiber, and should be an integrative part of a healthy diet to reduce the risk of disease. And I disagree with restrictions for athletes; those who participate in sports and try to limit their diet to 60 grams of carbohydrates per day may find themselves bonking sooner rather than later. An athlete’s increased need for carbohydrates can’t be met with that low amount of intake. With regard to gluten sensitivity, it does exist. And although there isn’t evidence-based diagnostic testing for the condition yet, research is showing that, for some people, eliminating gluten from their diets can improve gastrointestinal symptoms, reduce brain fog, and improve fatigue. Yet, there is not a solid foundation from which to argue that 100 percent of the population should be on a gluten-free diet. Perlmutter also devotes much of his book to Type II diabetes. There is no doubt preventing Type II diabetes is vitally important; a balanced diet, exercise, and healthy weight are important components in diabetes prevention, and studies do indicate that a moderate carbohydrate diet can help control blood sugar. It was nice to see Perlmutter state the importance of restful sleep habits and moderate exercise. Both of these methods are well-respected tools for improving health and reducing stress levels, which may increase inflammation in the body. He has been successful in encouraging a dialogue about inflammation and which parts of the American diet may or may not contribute to disease. However, I think Perlmutter misses the mark by overgeneralizing that all carbohydrates are bad and gluten should be avoided at all costs. In addition, Perlmutter gets bogged down in anecdotal patient success stories—an attempt to convince the reader that correlation does, in fact, mean causation. What research is currently directing us toward—a moderate, balanced diet rich in fruits, vegetables, whole grain, lean proteins and healthy fats—isn’t anything new and exciting. And while reiterating that idea might not make for a best-selling book, adopting the diet can reduce the risk of chronic disease and provide the energy you need to compete in the sports you love. afm
Fuel
Water 101 How H2O is the missing link to ultimate health and optimal performance By Carly Pollack
I
t’s been widely reported and discussed that drinking water is a necessary practice for achieving ultimate health, vitality, and performance. But just because we know better does not always mean we do better. Why is that, and why do people seem to have such a hard time remembering to drink enough water? The primordial brain works on a basic reward system. People are only motivated by the anticipation of the reward. If the reward to be received cannot be fully comprehended, then people are less likely to be motivated to maintain a consistent routine. If it’s difficult to remember the why, attempting a new beneficial habit will be met with resistance. However, when armed with the right information, it’s possible to become inspired to make changes. In this case, that means making daily water intake a second-nature routine, as important and habitual as brushing your teeth. It is fascinating how this simple, tasteless beverage is such a power player when it comes to maintaining health. Water helps sustain a healthy body weight in addition to aiding in the proper digestion and assimilation of nutrients from food. Water plays a profound role in healthy glowing skin, decreased muscle and joint inflammation, and better circulation. One of the most important advantages to drinking water is detoxifying the body naturally, thus preventing disease and flushing harmful chemicals. If you haven’t already reached over to grab a water bottle, then consider this: At the first signs of dehydration, metabolism slows by as much as 3 percent. If weight loss is your goal, then water is your new best friend! The amount of water that’s needed daily varies due to three factors: exercise level, health conditions, and the heat and humidity of the environment. The basic rule of thumb is to
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take your weight and cut it in half as a baseline for how many ounces to consume daily (example: 150 pounds divided by 2 = 75 ounces daily). Athletes will add to this baseline if they produce sweat, feel ongoing thirst, or have other requirements from a doctor. Quality is just as important as quantity when it comes to hydrating the body for optimal performance. With the chlorine, herbicides, pesticides, chemicals, and even bacteria floating around in tap water, it’s best to purify drinking water in order to reap the benefits without creating further toxicity. There are many different filtration systems on the market, but carbon filters and reverse osmosis are the systems I recommend. Most people are surprised to find that they can have a reverse osmosis system filter installed under the sink for a few hundred dollars. And if you rent your home, you can always take that filter with you when you move. Beware of the convenience of bottled water. Many companies do not use adequate filtration systems, and most brands use plastic bottles, which can add harmful chemicals to the water and increase the risk for certain cancers. And then there are the negative consequences to the environment; every single piece of plastic ever created is still here on this planet. It’s important to do everything possible to limit usage of plastic, especially when consuming water. Don’t be fooled by “BPA free” labels. BPA (bisphenol A, an industrial chemical used to make plastics) is only one of three chemicals in plastic, and the only one to have been studied and proven toxic. As a last resort, drinking bottled water is an okay plan, but a more sustainable and long-term option is to install a basic water filter on your faucet and, ideally, your day-to-day water bottle should be made of glass. If you aren’t one for keeping track of ounces, urine’s color
Drink at least half your body weight in ounces of purified water daily to optimize athletic performance, overall health, and vitality.
will tell whether you need to drink more (that is, as long as you aren’t supplementing with B vitamins, which turn urine bright yellow). If you’re well hydrated, your urine should be light yellow to clear in color. If you see dark yellow urine, it’s time to chug some clean water. We can agree that running to the bathroom all day long can be quite annoying, but keep in mind that every time you urinate, toxins are flushed from the body. During athletic training, it’s best to avoid coffee, soda, and supplements that contain caffeine. Why? Caffeine is a major diuretic and along with stripping the body’s precious stores of water, it removes calcium and magnesium from the bones. Post exercise, add electrolytes to water or drink some fresh coconut water to replenish minerals. Stimulants like caffeine will do nothing more than provide a quick jolt, leaving you with an energy crash and a dehydrated system later. Dehydration is hard for most people to identify. By the time we “feel” thirst, we have already entered the late stage of dehydration. Commonly overlooked symptoms of dehydration include (but are not limited to) heartburn, constipa-
tion, urinary tract infections, autoimmune diseases such as chronic fatigue syndrome and multiple sclerosis, premature aging, high cholesterol, weight gain, dry skin, and fatigue. (Try not to run over any coworkers as you dash to the water cooler!) Your body will reward the attention and effort put into making adequate daily water consumption a consistent habit. Starting early ensures that the necessary daily quota is met, so wake up in the morning and immediately start drinking. That way, you aren’t playing catch up for the remainder of the day. Have that water bottle ready so that you can get through an entire bottle within an hour of waking. Another very healing habit is to start the day by drinking the juice of half an organic lemon squeezed into 6–8 ounces of warm water. Remember: the solution to pollution is dilution. Drink at least half your body weight in ounces of purified water daily to optimize athletic performance, overall health, and vitality. afm
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Fit Family
Students from Hart Elementary School form a bike train on the way to school.
Getting Students Mobile Austin’s bike/walk program encourages a break with cars By Heather Way
O
ver the past five decades, the number of children walking and biking to school has plummeted—from 48 percent in 1969 to 13 percent in 2009 among children ages 5 to 14. Meanwhile, childhood obesity rates have skyrocketed. In Austin ISD schools, 35 percent of children in grades 3 to 12 are overweight or obese. Fortunately, several innovative things are happening around Austin to reverse these trends and get kids back on their bikes and feet.
Bike/Walk-to-School Innovations in Austin
In August, the City of Austin launched a major pilot initiative to encourage children to walk and cycle to Hart Elementary School, which serves a high proportion of low-income students with limited opportunities for activity. After installing a 1.3-mile bicycle track connecting nearby apartment complexes to the school, the City secured 300 bikes to donate to children who commit to cycling to school. 38 • austi nfItm agazi ne .com • 11.2 014
The City also set up bike trains and walking school buses with adult monitors to pick students up from their apartment complexes and supervise their commute to school. When the students arrive on campus, they swipe a special card so their parents can know they arrived safely. A bike train is an organized group of students who cycle together along a pre-arranged route to school under the close supervision of adults; a walking school bus is the pedestrian version of a bike train. In Portland, Oregon, bike trains have become a predominant feature of kids’ commute to school, supported by a robust cycling culture and even a website with information on bike trains in operation around the city. In Seattle, the school district is working to set up a bike train or walking school bus at every elementary school in the district, with a goal of getting 50 percent of kids walking and biking to school. In addition to the Hart Elementary program, at least five other elementary schools in Austin’s low-income neighborphotography by Nathan Wilkes
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hoods have started walking school bus programs. There are also a number of parent-run bike trains in the city, such as the one implemented at Brentwood Elementary.
Benefits of Walking and Cycling to School
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In addition to instilling life-long healthy habits, getting kids to school by bike and foot offers a number of other benefits. It reduces morning and afternoon traffic congestion. In some communities, as much as 30 percent of morning vehicle traffic is from children being driven to school. Kids who utilize active transportation to school also perform better academically, according to a recent Danish study. Some of my family’s favorite things about our morning walks to school have been bonding with neighbors and spending that extra quality time together.
Opportunities for Creating a More Robust Bike/Walk To School Culture
While Austin has made great progress recently in encouraging kids to walk and bike to school, more needs to be done to increase the volume of kids
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who opt for this daily exercise. One of the biggest barriers to participation is safety. We should all be advocating for more local funding to create safer routes to schools, including sidewalks and cycle tracks. Portland and Seattle are both building networks of neighborhood greenways that give priority to cyclists and pedestrians. By 2015, 80 percent of Portland’s residents will live within a half-mile of a neighborhood greenway. There are also lots of opportunities for encouraging students to bike and walk to school at a neighborhood and school level. In addition to bike train and walking school bus programs, kids respond well to class contests and rewards. Schools can sign up for the City’s BOW WOW (Bike on Wednesday—Walk on Wednesday) program, which offers prizes to kids who regularly bike and walk to school. Doss Elementary and Martin Middle School have adopted a high-tech approach by implementing Boltage, which uses a solar-powered reader that records each child’s bike trip to school. Those records are collected and then used to reward students who bike regularly to school. afm
5 Easy Steps for Starting Your Own Successful Bike Train and Walking School Bus 1. Start by inviting a core group of families who live nearby to gather at one location. 2. Identify the route to be taken to school and meeting spots along the way. 3. Create a regular schedule, whether it’s daily, weekly, or monthly. 4. Designate which adults can commit to supervising the children on the route. The Centers for Disease Control and Prevention recommends one adult for every six children. Have at least one adult in the front leading the group and one bringing up the rear. 5. Advertise to other families in the neighborhood. Be creative—use word-of-mouth, social media, or the school’s resources.
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Live
Urban Roots youths Zack Pitre and Breez Smith work alongside Urban Roots director Max Elliott at the SFC Farmers Market downtown. Their motto is to “pile it high and watch it fly!” Photo by Eva Hershaw
Urban Roots Grows in Austin
Local nonprofit gets dirty for youth health By Emily Laskowski
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T
he current generation of youth in the United States faces certain challenges unknown to its predecessors. In the late 20th and 21st centuries, the consequences of unhealthy eating have manifested in unprecedented percentages of obese or overweight children, teenagers, and adults. A recent study from the Robert Wood Johnson Foundation, a philanthropic health organization, reported that in 2013, slightly more than 30 percent of adults in Texas were obese. According to the Centers for Disease Control, at least 14 percent of high school students in Texas have been obese since 2003. Improving access to healthy food is one strategy that the organization Urban Roots, a local nonprofit focused on youth development through sustainable agriculture, employs to improve the lives of young people in Austin. Originally founded in 2007 as a branch program of another nonprofit, the nowclosed YouthLaunch, Urban Roots became its own independent organization in 2011. Executive Director Max Elliott has been with the program since its rebirth in 2011 and credits the current local food craze as one factor in the success of the organization. What makes him feel successful as the director is watching participants
Urban Roots farm educator Shirene Garcia and Urban Roots volunteer Meredith Prentice wash carrots for market and CSA members.
Since Urban Roots got its start, the program has had • • •
Laura Sanchez and Raynesha Mathews proudly present their eggplant lasagna that they harvested and prepared for clients at the Caritas of Austin soup kitchen. Photo by Max Elliott
Breez Smith and Mohammed Mbaya, Urban Roots youth farm interns, rake potatoes on the 3.5-acre farm in east Austin. Photo by Eva Hershaw
make that connection with their food source. “The youth really enjoy getting their hands dirty, and, more importantly, they love eating fresh fruits and vegetables straight from the garden,” said Elliott. After witnessing the effect Urban Roots could have on the community, he decided to expand the nonprofit. “I saw an opportunity for greater impact, and [that’s when] I pitched the idea of a youth-development farm project.” In its first year, the Urban Roots farm project produced 18,000 pounds of produce with the help of about 18 young interns. Now, the organization provides at least 30 paid internships to young people between the ages of 14 and 17 each year. Interns work on Urban Roots’ 3.5 acre farm in East Austin, where they’re pursuing an increased goal of growing 30,000 pounds of produce this year. On an annual basis, 40 percent of the Urban Roots’ harvest is donated to local soup kitchens and food pantries; the other 60 percent is sold at farmers’ markets through Urban Roots’ community supported agriculture (CSA) Program, and wholesale. Through the assistance the nonprofit offers outside organizations, interns at Urban Roots learn about hunger and food issues in Austin. Throughout their 25-week long spring or summer internship, participants also learn valuable lessons on
• •
159 intern graduates 4,225 hands-on volunteers 2,605 middle and elementary school student volunteers 207,432 pounds of produce harvested 80,901 pounds of produce donated to 12 different hunger relief agencies in Austin
Support Urban Roots • • •
Purchase produce from the Urban Roots farm seasonally at the Austin Farmers Markets (downtown and at the Triangle). Join the Urban Roots Community Supported Agriculture (CSA) program. Paid membership results in delivery of a box full of what’s currently growing at the farm. Learn more or make a donation at urbanrootsatx.org
sustainable agriculture and healthy living practices as well as life and job skills. “[Urban Roots] taught me that no one is too young to make a difference,” said Zacil, a 2011 graduate from the internship program. “In reality, it’s the opposite. The youth are the ones that make the biggest impact in the world. They just don't realize it. Urban Roots then becomes the glasses for them to see this, and more." Elliott is honored by the opportunity to “use food and farming to transform the lives of young people and to inspire, engage, and nourish the community,” He agrees that the impact the program has on interns like Zacil and others who come within reach of Urban Roots is profound. “Whether it’s the volunteers at a Saturday volunteer day, customers at the farmers markets, constituents at Caritas (another of Urban Roots’ hunger relief partners), or the families of the youth themselves, the benefits [of the program] reach at least 10,000 people in the community each year,” he said. With its deep roots and healthy appetite for growth, Urban Roots is poised to grow into the Austin community even more. afm
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Blackerby demonstrates technique, all while keeping an eye on clients to provide encouragement and feedback.
In the Spirit of Fitness H Joanne Blackerby puts a healthy twist on corporate fitness By Natalie England
earts still racing and sweat still dripping, those brave souls who just survived another hour-long group workout with Joanne Blackerby and her team at Spirit Fitness Training in northwest Austin are dizzy to grasp what just occurred. Blackerby is a self-made health coach, starting out in the 1980s as a step aerobics teacher, and her group workouts have the same hectic, up-tempo choreography often associated with leg warmers and leotards. “Joanne’s cadence is fast, and you’ll never quite attain it,” one of her workout regulars said. “She really just wants to get you moving. That’s the focus.” Blackerby explained, “Think about the movement, not just doing the exercise. Think about what you want your body to accomplish.”
photography by Brian Fitzsimmons
A married mother of three, Blackerby began organizing workouts for fellow moms in her Steiner Ranch neighborhood. Water aerobics, boot camps, yoga, personal training sessions inside garages—everything was fair game. As her children grew, Blackerby expanded her reach to corporate gyms, eventually building and leading teams of trainers and instructors. The culture of those gym floors wasn’t always the most welcoming, however. Trainers are essentially competing with one another to lure gym goers into future clients. “It’s really a nasty, cutthroat glamour business,” Blackerby said. That reality moved Blackerby to open Spirit Fitness Training. It’s a gym with a salon atmosphere. Trainers on Blackerby’s staff have access to the fully equipped space to train their own clients. They all squeeze together in a small back room office where the collaboration and teamwork is apparent. 11.2014 • au st infItmaga z i n e . c o m • 45
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“Fitness is available to everyone.” “Working at (corporate) places as a trainer, you are obligated to solicit training,” said Shawn Faver, a recent UT graduate working under Blackerby. “The goal of any trainer should really be the client’s goal. Here we’re able to focus on empowering and building self-sufficient athletes.” Anyone is welcome in Blackerby’s gym. “No one is turned away,” she said. “My weakness was always the business side.” Because of that, Blackerby also works with her trainers to understand entrepreneurial aspects like price, brand, and promotion. Blackerby also launched the Spirit Fitness Pro Academy, which offers 46 • au st infItmagaz ine.c o m • 11.2014
professional mentorship and education to aid aspiring fitness coaches as they pursue national accredited certification and continuing education. This September, ten local fitness professionals attended a one-day certification workshop hosted by ViPR pro John Sinclair. “Everybody has their level of knowledge and their own style,” said Kenton Keith, a former NFL running back who now coaches alongside Blackerby. “The key is to be a student every day. Fitness is available to everyone.” afm
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F A Q Guidance for working out your healthy conundrums Questions submitted by readers, answered by AFM staff
Is there any reason why I shouldn’t run in the rain? I worry about getting sick if I head outdoors for my workout, but I hate getting on the treadmill.
A: Andreas Soeffker, a wonderful coach with the former RunTex University here in Austin, had a motto: “There’s no bad weather, only bad apparel.” There’s no reason for you not to run in the rain. If it’s cold and wet, opt for the right gear. Wear a hat to keep the water out of your eyes and choose a lightweight, water-resistant jacket or sleeveless shell. Things to watch out for: lightning, a drop in core temperature, and distracted drivers. Two-thirds of lightning deaths in the U.S. (2006 to 2013) involved people participating in outdoor leisure activities, with running following soccer and golf in terms of specific sports, so avoid working out in a thunderstorm. With lower winter temperatures, make sure that you can get out of wet clothes and shoes quickly; have a towel in the car and pack dry shoes and gear to change into. Most importantly, realize that drivers may not be looking for runners during a downpour, so wear reflective gear or brightly colored clothes to increase your visibility on the roads.
Any suggestions for exercises I could do in the office? I’d like something I could do beside my desk every so often, just to break up the monotony of sitting and typing all day.
A: Depending on your space, anything is possible—especially bodyweight movements. Try air squats, lunges, plank, push-ups, and even jumping jacks. If possible, carve out 15 minutes or so during the day to get outside of your desk area. Climb the stairs, take a walk around the block, or go sit under a tree and practice meditative deep breathing. Any movement is good movement.
What are some gym bag essentials for every woman?
A: Presumably, you’re asking about beauty or hygiene products, since shoes, sport bras, and leggings are such a personal choice. But some handy, useful items to keep packed away include deodorant, extra hair ties, sanitary wipes, hand towel, and water bottle. afm
Do you have a workout question that needs addressing? Submit your healthy conundrums to FAQ@austinfitmagazine.com (please include your name, email address, and phone number with your question). 48 • austi nfItm agazin e .com • 11.2 014
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Walking the (High) Line Slackliner Faith Dickey continues to step outside her comfort zone By April Cumming
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photography provided by Faith Dickey
Faith Dickey is not like everyone else. Maybe she was six years ago. When she was 19. Before she won national and world championship titles. Before she smashed female world records. When she had yet to discover her hidden talent. When she had yet to find the sport of slacklining. She remembers the day her love affair with the sport started the way people remember their first kiss: vividly and with a touch of stoic enthusiasm. In her free time between balancing jobs, Dickey would hop on her bike and head to Barton Springs to read books and swim. “One afternoon, I saw some guys with a slackline set up between two pecan trees,” she recalled. “One of them looked at me and was like, ‘Hey! You should try this, it’s really cool,” so I walked up, tried it, and was like, ‘Phew, screw that! It’s way too hard.’” “I couldn’t do anything on the slackline, so I totally wrote it off,” Dickey said. “But, over the next couple weeks, I kept going to Barton Springs and seeing it. So I was like, ‘Whatever—I may as well try it again. And after a few days, when I was finally able to take a few shaky steps on the line, I was hooked. I decided I had to walk across it.” Friend and fellow slackliner Kimberly Margaret remembers the first time Dickey told her about the sport: “She said to me, ‘Kimberly, I know it sounds like a strange thing to do, but I’m hooked.’” It’s a sport that looks a lot like tightrope walking. But it’s anything but. Slacklines are less taut, more dynamic, and more reactionary to the movements of the slacker (one who participates in the sport). Unlike a tightrope, which is made out of a wire or steel cable, a slackline is made of webbing that stretches and sways with each wobbling footstep.
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Though still gaining traction in the U.S., the sport has actually been around for more than 35 years. Rumor has it that slacklining got its start from rock climbers in the late 1970s and early ’80s in Yosemite Valley. In their down time, climbers would take their rope webbing and stretch it between two pine trees or rock outcroppings and try to walk from one point to the other without falling. It was touted as a fun way to work on balance and focus as well as physical and mental awareness—appealing to rock climbers then in the same way it appeals to Dickey today. “I definitely wasn’t doing anything extreme before slacklining, and I didn’t consider myself a super sporty person,” Dickey said. “So slacklining…brought me into a whole realm of life I didn’t ever imagine. It introduced me to the outdoors, to the mountains, and also to the feeling of being strong. “It’s such an individual sport. It’s all about you and yourself on the line—how far you can push yourself, and how concentrated you can be. It’s not about being better than everyone else. Everyone is working on themselves.” Dickey is possibly most famous for her 2012 Volvo commercial (“The Ballerina Stunt”) in which she traverses a slackline strung between two 18-wheelers as they head down a closed highway at high speed toward two separate tunnels. Looking down, Dickey didn’t see grass. She didn’t see water. She didn’t see an undulating valley floor. All she saw was asphalt. “[Filming the ad] felt very much like a movie stunt–the slackline moved in all sorts of unpredictable ways,” Dickey recalled. “It was very difficult, very mentally challenging, and 52 • austi nfItm agazi ne.com • 11.2 014
also very windy. I had to find some determination in myself to try the stunt over and over again, because it wasn’t an easy line to cross.” When asked how she reacts to those skeptics who criticize the authenticity of the footage, she laughs. “If it was totally fake, [Volvo] would have hired a supermodel, not me,” she replied. “There’s no need to hire an average-looking slacklining girl when they’re going to film a fake stunt.” What’s possibly even harder to believe is that just six years ago, Dickey didn’t even know what slacklining was. She had been working multiple jobs (one as nanny, another as a paintball referee) to save up for classes at Austin Community College, and she dreamed of one day going to New York City to study fashion. Fast-forward to today, and Dickey holds the female world record in longlining (a low-to-the ground, long distance slackline) at 728 feet. She holds the female world record for waterlining (slacklining over water) at 460 feet, and the world record for highlining (slacklining at extreme heights) at 345 feet. Her personal height record, however, was balancing on a line suspended 4,000 feet off the valley floor in the Swiss Alps. “When I first came to Europe, I was just a slackliner,” Dickey said of the sport that elevates slacklining to extreme heights. “I didn’t even know highlining existed.” But as with slacklining, it didn’t take long before Dickey was a pro. From being unable to cross the first four highlines she’d ever attempted to eventually beating the women’s world record, she’s proven that time and again she thrives on overcoming challenges.
“You have to create new challenges for yourself. You can’t just stay at the same level,” Dickey explained. “That world record was a pivotal point for me. It was really cool. I had never been at the top of any activity before.” Now, said Margaret, “Highlining isn’t just a hobby for Faith. It’s her life.” “You think a lot,” Dickey said of her time out on the line and up high in the air. “But the best time is when I’m not thinking at all; I’m just experiencing. But I only have those moments a few seconds at a time. Normally, I have a lot of thought streams happening at once. There will be one voice telling me I’m tired, my muscles hurt, that maybe I should just give up. Then there will be another voice telling me that I’m badass and doing really well. Then there will be a third voice telling the other two to shut up!” “It’s amazing what can come spilling out of your mind in a high-stakes situation like that. It’s a really good way to have some self-reflection,” she said. Dickey now spends six months out of the year travelling across Europe setting up lines. This year, she highlined in the Swiss Alps, the Czech Republic, the
Slacklines Dickey owns: 15 +
Go-to foods: dried cranberries, cashews, chocolate, and ice cream. “I have to have ice cream regularly.”
Confession: “I still experience fear. I’m afraid of sharks when I’m surfing, and I’m afraid of death. Being off the ground is just a method I use to confront those fears.”
Words of wisdom for beginners: “There’s a sharp learning curve when you first set foot on a slackline. It feels impossible. And if you give up before you make any progress, you’ll never see what you’re capable of.”
Dickey’s three favorite mantras: It is what it is. Let it be. This too shall pass.
Dolomites in Italy, and found time to set up a waterline in Southern France. Although she only makes it back to Austin a few times each year, the city still has a special hold on her heart. “Austin is still home for me. While it’s changing a lot, and there’s a lot of things that aren’t familiar anymore, there’s still a vibe about the city that’s homey for me,” Dickey said, adding that Austin is a perfect place for the sport of slacklining to grow. “Granted, we don’t have mountains, but there’s plenty of big, strong trees and flat, grassy areas around town. Plus, the Keep Austin Weird motto really fits well with the sport because slacklining is a bit unusual and it tends to attract a lot of unusual people,” Dickey said. “And one of the greatest things about the slacklining community is it doesn’t matter where you came from, what you believe in, what your political beliefs are. It’s very accepting. If you love slacklining, then we’re going to be homies.” Margaret says Austin shares a lot in common with her admirable friend. “They are both originals,” she says. “There can be no other Austin just as there can be no other Faith. And they are both weird.” afm
EST. 1978
Dickey’s website: thatslacklinegirl.com
Try it: Gibbon or Eno 50-foot long slacklines sell for around $70; rei.com
Keep Austin Slacklining: This Facebook message board, updated by Austin slackliner and massage therapist TarZen, is the go-to site in Austin for help in getting out on a slackline. “TarZen is an old-hippie guy; he’s great. When I first started slacklining, it was with him,” Dickey said. The group, originally started by Dickey, is free for anyone to join and meets multiple times a week all around town. From the grassy lawns of Zilker Park to the quiet corners of the Greenbelt, stretched between docks along the Lady Bird Lake boardwalk to high up underneath the MoPac bridge along the hike and bike trail–wherever there’s a slackline, TarZen is likely to be there.
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JOAN OF ARCTIC
AUSTIN STORE
401 W. 3RD ST., AUSTIN, TX 78701 512.320.1999
STBERNARDSPORTS.COM
| Keeping Fitness Fun
Perfect polishes for the season
1. Prelude to a Kiss – Orly 2. Dark Side of the Moon – Deborah Lippman 3. Fall in Line – Essie
Austin’s 24th Annual Turkey Trot is set for Thanksgiving morning. What are you wearing? Step 1. Locate a brown T-shirt, black tights (these are either costume’s base). Step 2. Gather essentials. Take a trip to the craft store. No $$? Get creative by repurposing items found around the house or get crafty with sale fabric.
4. Take It Outside – Essie 5. Brown Sugar – Butter London 6. Stardust – Butter London
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THIS SHOULD BE A WORD
swole mate – noun : A person perfectly suited to you workout-wise, who shares the same beliefs and opinions about strength conditioning and weight lifting. He or she must understand your desire to hit the gym on the regular and frequently intersperse heart-to-heart conversations with the words fit, buff, jacked, and ripped. (Example sentence: “Will you be my swole mate and come with me to the gym?”)
Austin’s best fall picnic spot is…
1. Zilker Botanical Garden 2. Umlauf Sculpture Garden 3. Mount Bonnell 4. Emma Long Metropolitan Park 5. Mayfield Park 6. Other (leave other suggestions in the comments)
Go to our Facebook page to give us your answer
NOVEM B E R 4 Austin resident Matthew McConaughey turns 44. The actor was recently awarded a Golden Globe and an Oscar for his performance as an HIVinfected, hard partying, cowboy-turned-treatment activist in the 2014 hit Dallas Buyers Club. In October, he received UT’s Distinguished Alumnus award along with football great Earl Campbell and astronaut Karen L. Nyberg. Alright, alright, alright!
Worth it OR Waste it?
Step 3. Create specifics. Turkey: Look for feather boas for top feathers (white, orange, brown, and red are preferred colors). Tan hula skirts or brown tutus can serve as tail feathers. Pilgrim: Add yellow square stickers (Post-Its) to top hats Step 4. Be sure to include finishing touches. Fashion a beak or vest. Bonus points for wearing red tennis shoes (turkey) or white knee socks with black shoes (pilgrim).
B OO K B I T
The Pulse
Camille Styles Entertaining: Inspired Gatherings and Effortless Style
Pumpkin Noosa Yoghurt Calories: 290 (8oz serving) The burn: Tennis = 1 hour playing recreationally Rollerblading = 36 minutes Running = 30 minutes Shooting Hoops = 44 minutes Road Biking = 37 minutes at a leisurely 12 mph
Just in time for the holiday season, Austin blogger and event planning extraordinaire Camille Styles (camillestyles.com) imparts some of her best lifestyle ideas and party tips in Camille Styles Entertaining: Inspired Gatherings and Effortless Style. Styles has been blogging about health, wellness, fashion, food, and how to put together creative, carefree, and stylish parties since she started her blog in 2009. Filled with more than 150 lush color photos and 75 recipes, topics range anywhere from approachable DIY projects, to triedand-true tips for menu planning, creating a playlist, table and bar settings, the perfect wardrobe, and most important, staying stress-free.
Playlist The weather isn't the only thing that's cool. These songs are pretty chill too. @AustinFit
Lou Bega: Mambo No. 5 Florence and the Machine: Dog Days Are Over Echosmith: Cool Kids Katrina and the Waves: Walking on Sunshine *NSYNC: Pop Spice Girls: Wannabe 54 • austi nfItm agazi ne.com • 11.2 014
Milky Chance: Stolen Dance Daryl Hall & John Oates: You Make My Dreams Matt and Kim: Daylight Betty Who: Somebody Loves You Britney Spears: Me Against the Music M.I.A.: Bad Girls
http://ow.ly/pVyS9 http://ow.ly/twS23 http://ow.ly/rKVeb http://ow.ly/COINN
b y L e ah F i s h e r N y f e l e r P h o t o g raph y b y Br i a n F i t z s i m m o n s
Andy Roddick is
'ALL IN' in Austin
Between philanthropy, fitness, and an assorted array of appearances, commentary, and competitions, there’s little rest in Roddick’s retirement.
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makeup by Lauren Lumsden, Rae Cosmetics
IN
In 2003, Andy Roddick won the U.S. Open Championship and claimed his Grand Slam title. The exuberant 21-year-old sank to his knees and shed tears before leaping the railing into the crowd, navigating his way through throngs of excited spectators to reach his loved ones, whom he embraced joyfully. He’d just beaten Juan Carlos Ferrero in straight sets. The announcer crowned Roddick “America’s next tennis hero.” That November, he became the world’s No. 1 ranked tennis player. The 2012 U.S. Open brought different tears. A very emotional Roddick played his final match in the fourth round against Juan Martin del Porto; he’d announced his retirement from the sport days before, at a Sept. 2 news conference on his 30th birthday. Throughout the final volleys, Roddick clearly struggled with emotions. His post-match thanks—to his fans, family, and longtime agent Ken Meyerson, who’d passed away unexpectedly—were gracious and heartfelt. He’d given his justification for retirement earlier: “I think you’ve either got to be all in or not. That’s more kind of the way I’ve chosen to do things.”
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Talking it Up
When Roddick, 32, walks into a room, the first thing you notice is his size; at a lanky 6’2”, he has a commanding presence. The second is the connection he makes in conversation—while extremely cordial, his nononsense, frank gaze suggests a man with no patience for stupid questions or time wasting. He’s witty, with a fairly dry sense of humor, a quick laugh, and smart; add in his love for sports in general plus a penchant for practice and preparation, and Roddick makes an entertaining sports commentator. As co-host, he can be seen on Fox Sports Live (check out his Oct. 12 interview with Cowboys quarterback Tony Romo) and heard on Roddick & Reiter, a Fox Sports Live podcast. “I do [the TV show] at night; the studio’s in Los Angeles,” said Roddick. “Last year, I split time. We’re doing more podcast, radio-type stuff now; hopefully,
‘’I just try to do something every day. It’s tough with traveling, but routine is something I believe in a lot. It’s tough to go from nothing and then go crazy with a workout; you see people do that, and then they’re hurt in two days. Consistency—I think that goes with diet, fitness, and whatever else. When it’s part of your day, it feels weird when you haven’t done it.‘‘
Roddick has another silent role in a recent Chase Mobile App commercial. What speaks is his trademark serve, delivered while tennis great John McEnroe provides his trademark verbal volleys. It’s a clever play on each of the on-court personalities involved.
Staying Fit to Serve
that will allow me to be here a bit more this year, as we’re going to be doing that from here.” Roddick and his wife Brooklyn Decker, Sports Illustrated cover model and actress, do a fair amount of traveling for their careers, though there’s not much in the way of professional overlap. Roddick joked about his “role” in Decker‘s first movie, Just Go with It. “Sandler put me in a scene…which is pretty much the best I could ever do,” he said with a sardonic grin. “’Acting?’ No—that requires a talent for it.” There are no speaking lines to that cameo appearance (he’s credited as “good-looking guy on plane”);
In the commercial, Roddick is shown paying his coach for “adding 5 mph” to his serve after winning the point. How exactly does the man whose serve was once clocked at a record-breaking* 155 mph (2004 Davis Cup) maintain that rocket launcher? When training for the pro circuit, Roddick worked with Lance Hooten, his strength and conditioning coach here in Austin. According to an ESPN.com article, Larry Stefanki, Roddick’s last tennis coach, put him through grueling sessions that often included core work, drills, and 90 minutes of interval runs after four hours on the court. Now, Roddick makes a distinction between “training” and “working out.” “I’m not in the business of testing limits anymore,” he
*Association of Tennis Professionals (ATP) doesn’t recognize world records due to the variation in radar guns, but the current informal record is 163.7 mph (by Samuel Groth, 2012 Busan Open Challenger Tennis)
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Home Sweet Home
Roddick and Decker first settled down in a place overlooking Lake Austin. Though he was born in Nebraska and lived as a teenager in Boca Raton, Fla., the Roddick family lived here from
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The Austin Aces by Brendan Sheehan
P
art of the Mylan World Team Tennis (WTT) league, the Austin Aces had their inaugural season in July 2014. Founders Larry King and tennis great Billie Jean King created the unique gender equity team concept in the early 70s; play began in 1974 with 16 teams from all over the United States, and the league was the first professional sports organization to give equal weight to competitors of both sexes. In 1984, Billie Jean King became commissioner of Mylan WTT after retiring as a pro player. Many international tennis stars (including King, who is a major owner of the league). The Mylan WTT format is designed to showcase tennis’ wide variety of players and forms of play, including women’s and men’s singles, women’s and men’s doubles, and mixed doubles. A match is a contest between two of the seven teams in the league, with the winner taking the best of five sets. Game scoring is no-advantage and, should a set go to 4-4, it is decided by a nine-point tiebreaker. One point is given for each win, and league champions are crowned. The teams that participated in Mylan WTT this past season are the Boston Lobsters, Philadelphia Freedoms, San Diego Aviators, Springfield Lasers, Texas Wild (located in Irving), and the Washington Kastles (2014 Mylan WTT champions). Austin has an active tennis community, and the Aces are an exciting addition. Originally the Orange County Breakers (2012–2013), the team was purchased by Lorne Abony and relocated to Austin. Abony, a Canadian businessman
1986–1993. “Austin was always home. The day after I won the U.S. Open, I came back here to find a place to live,” Roddick reminisced. “There’s a million great things about Austin—you don’t find someone who’s from here who’s not proud of where they live. You just don’t find that other places.” In 2013, the couple sold their waterfront 1.8-acre property and relocated on land nestled among cedar and live oaks with what can only be described as “Hill Country-beautiful” sweeping views. There’s an easy indooroutdoor vibe to the Texas stone and wood home, with its native landscaping and backyard patios that sported remnants of recent get-togethers (pool toys, lounge chairs grouped around a fire pit, candles on the table near the outdoor TV). “We’re kind of out here in the boonies,” Roddick said. “It’s great, though. We love being outside—sitting inside and watching TV all day is not for us. We like getting outside.” In the garage, there’s a Tesla (“it was my plan to drive it, until my wife stole it”) and an old Bronco (Decker’s first car). The couple enjoys good food— they’ve been spotted at Uchi, and a “makeup-free date night” Twitter photo shows Decker savoring a cup from Amy’s Ice Creams. The svelte model is credited with helping Roddick clean up his diet; in 2008, after they were engaged, he dropped some 15 pounds before the Australian Open and the loss helped him to his biggest win in four years, beating second seed Rafael Nadal. Roddick pointed out that maturity has also helped with his approach to food. “When I was 19 or 20, I was pretty basic in what I liked,” he said. The more the young Roddick travelled for tennis, the more exposed he was to variety and, as a result, the more open he became to healthier food. He’s not so much a believer in restrictive diets as a way to maintain playing weight. “I’m probably less disciplined than when I was playing, but I’m still extremely conscious
photo by Andy Nietupski
said. “If I was working out and somehow went hard enough that I got to the point where I couldn’t do things I enjoy, like tennis and golf, I’d be pretty upset with myself. It’s easier now. My body used to hurt a lot; frankly, my shoulder was a bit of a disaster when I stopped. Just from letting it heal and not stressing it every day, it’s better now. I had a couple of small tears, and they seemed to just have healed naturally from the rest.” This is not to say that Roddick is no longer playing tennis competitively. The upcoming 2015 season will be his eighth year with Mylan World Team Tennis and second season as part of the new Austin Aces, and that does require some more training-oriented exercise. “Going into the season, I have to start serving a couple of months before to make sure my shoulder is still in shape,” he explained. “As opposed to building, you kind of try to do enough to avoid serious injury and get by.” He reflected that, last year, “I don’t know that I did enough serves going into the [Austin Aces] season. Lesson learned.” That lesson provides motivation. Much like everyday exercisers, Roddick worries about appearing out of shape on court as a result of this lesser emphasis on training. “It is a weird thing,” he said. “You don’t want to go out to these tennis expos and embarrass yourself as the guy who’s retired and can’t run anymore…that’s kind of the way I keep myself honest.” These days, Roddick’s primary exercise is running. Like many, he finds it “the easiest way to keep weight down” and he enjoys what he refers to as “that selfish time.” Typically, he’s going solo— he explained that Decker doesn’t like working out with him: “She gets annoyed if we’re running and I run ahead. She likes her own time.” The two often start out together at Wild Basin Wilderness Preserve, covering the 2.5 miles of trails separately and meeting at the end. Roddick also enjoys logging miles on the Roy and Ann Butler Hike and Bike Trail around Lady Bird Lake and running on area tracks, all part of what he calls the “context of fitness in Austin.”
Roddick named one dog after Billie Jean King; the two have become friends through philanthropy efforts and business involvements. The other is named Bob Costas: ‘‘We like really simple, names for dogs that are funny, human names. The best part of it, though, is when you call the vet: ‘Bob Costas is ready to be picked up.‘‘’
Foundation for Philanthropy
While Roddick chats, two bulldogs—Billie Jean King and Bob Costas— romp around the house and yard, stealing belly rubs when possible. Roddick and the human Billie Jean King became friends through their charitable work; King was instrumental in the Mylan World Team Tennis formation in the 1970s, and Roddick is now part of the league’s owners group. She also sits on the board of Roddick’s charitable organization, the Andy Roddick Foundation (ARF). According to Roddick, King loves coming to Austin. “It’s been pretty fun developing this relationship with her, based on her history and track record in philanthropy, rights issues—it’s been one of those surreal things,” he said. “When you’re 17, 18, you don’t think that’s a realistic scenario, that you’re having conversations with Billie Jean King regularly.” However impressive Roddick’s tennis opponents might have found him, the children at Pecan Springs Elementary are impressed for an entirely different reason. They know him as “Mr. Andy Roddick Foundation,” that guy who will get down on the floor or out on the playground and have fun with them. Since his retirement from professional tennis
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and the former CEO of Mood Media Corporation, resides in Austin. He has founded a number of media ventures in his career, and is also an avid tennis player and member of the Competition Committee of the Association of Tennis Professionals (ATP). The Aces features hometown tennis legend Andy Roddick as a player. Roddick has played on various Mylan WTT teams over eight seasons since he first appeared with the Idaho Sneakers. Joining Roddick for the Aces are 2013 Wimbledon champion Marion Bartoli, former world No. 2 Vera Zvonareva, and doubles specialists Eva Hrdinova and Treat Huey. The team’s coach is former doubles great Rick Leach. The Aces’ home court is the Cedar Park Center, which has turned out to be a great venue—one that offers intimate, family-friendly fan interaction and close access to the tennis stars. In 2013, Roddick joined the Mylan WTT ownership group, which includes Venus Williams, King, and the U.S. Tennis Association, and was instrumental in bringing the Aces to Austin. The Mylan WTT season is short—only three weeks every July—and is scheduled after Wimbledon and prior to the U.S. Open; however, the team has a year-round presence in Austin through charitable giving, community outreach, and special events. The 2014 season was very successful for the Aces; the team played seven home matches at the Cedar Park Center and was 6-8 for the season. It was encouraging to see the number of people attending. Roddick, though retired from the regular tour, is still very impressive, and the air-conditioned Cedar Park Center was a welcome arena in July. Every seat was close to the action, and there was music between points and an exciting scoring system that kept fans engaged and play moving. afm
in 2012, Roddick has devoted a large portion of his time to ARF. Some advice from Andre Agassi in 2000 provided the necessary spark of inspiration. “When I was young, I was lucky enough to practice with [Agassi] a lot. Coming back on a flight one time, I was being pretty quiet—which is kind of a rarity for me,” Roddick recalled with a laugh. “I asked him what his biggest regret was, and he said he didn’t start his foundation early enough. That really took hold with me.” That first fall, ARF raised “about $3,000, and we thought that was the greatest thing ever.” Now, stars such as Elton John (a good friend and ardent tennis fan), Jimmy Buffett, Lionel Richie, and John Legend are providing musical entertainment and “a million bucks a night” are raised—in Roddick’s words, “that’s a pretty cool progression.” This year’s event at the Austin City Limits Moody Theater featured musician Darius Rucker and journalist Whitney Casey. The foundation also holds a golf weekend fundraiser, which includes a tournament and party, in the early spring. So far, ARF has raised more than $11 million to fund its programs and grants. The students at Pecan Springs see ARF as the source for fun, fitness, and learning through the new summer initiative and this year’s afterschool program. “We wanted to make sure that students have a healthy framework for learning that lasts the rest of their lives,” said program director Mary Riggs. As per ARF’s mission, they are providing the opportunities that Roddick feels are so important to success. “There was a real transition with staff when Andy retired,” said Holly Krivokapich, ARF’s director of individual giving. ARF shifted from its Boca Raton location to Austin that same year, moving into a new physical site on East M.L.K. Blvd., very near Pecan Springs Elementary. It’s a school in need; 97 percent of the students are
photo by Andy Nietupski
[about what I eat]. I try to do everything in moderation,” Roddick said. “I think one of the good things about retiring is I don’t have to not eat things now— I just don’t go overboard about it.” He added with a wry smile, “I eat less now than when I was playing; I had to learn that lesson, though.”
‘‘The Andy Roddick Foundation works so all children have abundant opportunities to reach their full potential. We believe that talent is universal but understand opportunity is not, and we know opportunity matters. Children in low-income communities experience an opportunity gap—they consistently have less enriching opportunities outside of school than their better-off peers. We are working to close that gap by creating meaningful opportunities for youth to learn, succeed, and thrive.‘‘
photo by Chris Luck
ARF Mission Statment
economically disadvantaged, which means they qualify for free or reduced-price lunches and other public benefits. Riggs pointed out that the parents and school staff provide great support, and so ARF focused this summer on bringing its first summer learning to 77 students, from kindergarten to grade 5. During the five-week program, students combined academics with sports and arts, participating in 2.5 hours of physical activity and at least 30 minutes of reading daily. Roddick came out to hit balls, and Decker joined students for the performing arts week, when the kids made Claymation videos. One little boy’s favorite activity: “I liked the trip to the Capitol. It was my first time to go, and I liked learning about the statue.” “This program has been a blessing; it’s provided our scholars with so many wonderful opportunities,” said principal Elaine McKinney. She referenced the academic carryover she’d seen; students who participated in the summer program rolled over into the after-school program to help with familiarity and retention. P.E. coach Kim Young, who was overseeing the after-school group going through boot camp exercises in the school’s gym, said she’s already seen changes. “Some kids were challenges,” she said. “They’ve come back from the summer program and made improvements in behavior, and many show that they’re in better physical shape, too, more conditioned.” One little
boy, who was painting with the arts group, couldn’t answer what he’d enjoyed most—“I’ve done so many fun things today, I can’t even remember.” In addition to the fun and exercise, students in the program have daily, quality supervision for those three hours as well as homework help, 20 minutes of reading, and a full meal. Roddick was recently on campus, handing out certificates to students, who McKinney said are still proudly wearing the tie-dyed shirts they made for summer field trips with the program. He spoke passionately about what ARF is accomplishing and wants Austin to do more than simply pass along funds. “It’s great to go to an event; the musical part [of the ARF gala] is great, but get to know what you’re supporting,” Roddick said earnestly. “We’ve got an open door policy; if you want to come check it out, just call over to the foundation or visit the website. We’re happy to show off. [It’s important to] let people know what we’re looking at so it’s not just a check written.” Riggs summed the man up: “Andy has a huge heart and a great mind, and he has real dedication.” Whether promoting his various social rights and philanthropic interests, talking about sports, bringing team tennis to fans all over America, or hitting balls with 5th graders, he’s not sitting back on his laurels during retirement—Roddick’s all in for making meaning out of the rest of his life. afm
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Get Geared Up E q u i p m e n t f o r s e a s o n s a n d s i t u at i o n s While fall doesn’t necessarily mean it’s time to bust out the winter wear, temperatures can dip enough in Central Texas to require some bundling. Layering provides the best option for working out— as you warm up, you can peel off outerwear. Fabric is an important element, as materials like cotton can trap and hold moisture next to the body. Luke’s Locker (115 Muraida Way) helped AFM compile some Nike product essentials for layering through the season…and a few goodies that just might make that holiday wish list. 64 • austi nfItm agazi ne.com • 11.2 014
Layering
Sweatless Training Vest, $80 Don’t let bad weather keep you from getting out. This lightweight vest keeps the water out, allowing you to maintain focus, even in the rain. The adjustable hood is also handy for extra warmth and coverage.
Dri-Fit Long Sleeve, $80 Variations in fabric density provide an element of climate control to this shirt, allowing you to keep warm or cool as necessary.
Compression Tights, $50 Worn as a base layer or under any uniform, these tights provide a great fit. Their stretch fabric and ergonomic seams give a comfortable, locked-in fit that moves with you without binding or chafing.
Dean Pohlman, model | photography by Kevin Brice Garner
Layering
Dri-Fit Knit Infinity Cover-Up, $110 What makes this cover-up unique is the funnel neck, complete with drawstring for adjustability. The knit fabric is soft and cozy, and a mesh panel in the back allows for additional ventilation.
Aleksandra Utterback, model | photography by Kevin Brice Garner
Epic Lux Crop Tight, $110 For those who tire of the traditional black, these tights come in a variety of eye-catching prints. Elements such as a higher spandex content and wide elastic waistband provide comfort no matter the distance or activity; the design conforms to your shape and reduces bulk for great range of motion.
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Goodies Under Armour Trance Sackpack, $35 Perfect for books, a basketball, or doggie essentials for an afternoon at Zilker Park. The logo is also reflective for lowlight visibility, and padding provides a layer of carrying comfort.
Generation UCan, SuperStarch Sports Drink Mix, $60 Originally developed to help children with life-threatening energy imbalances, this product is a complex carbohydrate that is gluten-free, all natural, and non-GMO. The formulation keeps blood sugar stable and delivers steady energy while providing necessary electrolytes without adding sugars. Try it before exercise as a pre-workout snack or during long endurance workouts.
Ultimate Direction Jurek Essential Waist Hydration Racing Belt, $30
The Jurek Essential provides efficient carrying space—and access—for a variety of items: a phone in a pocket, food in a stretch mesh pocket, and valuables in a secure smaller pocket that can be re–positioned as needed (Scott Jurek’s mad skills not included). Lightweight material works with moistureresistant fabrics for performance; adjustable race bib clips are a nice added feature.
RumbleRoller Beastie, $25 The Beastie is an aggressive massage ball to provide more intense, versatile, portable, and affordable massage options. Use it to dig deeper into a troublesome area or to work with greater detail on smaller muscles—like the forearms and calves. These are latex- and phthalate-free.
68 • austi nfItm agazi ne .com • 11.2 014
photography by Brian Fitzsimmons
W e a r a b le s
Garmin Vivofit, $130 It’s the fitness band that learns—and works to help you improve. Vivofit tracks daily progress and prompts you to move after an hour of inactivity. It’s also water resistant to 50 meters, meaning you don’t have to worry about taking it off for a shower or a swim.
Mio Alpha Strapless Heart Rate Monitor, $199 Ditch that uncomfortable chest strap! The Mio Alpha provides continuous heart rate monitoring—plus it’s water resistant and utilizes Bluetooth technology for compatibility with a variety of fitness apps and devices.
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photography by Brian Fitzsimmons
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Fit Finds Ahnu Montara Hiking Boot (Women’s), $160
Shoes for Going Off the Road Cheryl Strayed’s book Wild: From Lost to Found on the Pacific Crest Trail has grabbed a spot on the bestseller lists and comes to theaters in December, with Reese Witherspoon as the inexperienced yet motivated hiker. Whether you’re taking on the Pacific Crest Trail, hopping on the Barton Creek greenbelt for a run, or enjoying a stroll through Mayfield Park with the family, these shoes can take care of your feet. And just as Strayed realized after miles of unfortunate hiking in boots that were too small, REI is happy to work with you to find the right fit—no matter where you are. Special thanks to the staff at REI downtown (601 N. Lamar Blvd.) for providing input; all items can be found locally and at rei.com
A boot with the rare combination of functionality and style, this one comes in an eye-catching color. Way beyond the basic brown, this waterproof hiking boot can transition from the trails to the city puddles with panache.
Merrell Moab Ventilator (Men’s), $90 Lightweight and breathable, this is a year-round shoe that works for any trail. Take it running on the greenbelt or to the top of Enchanted Rock. Despite their durability, these shoes are also easy to break in and provide out-of-the-box comfort.
photography by Brian Fitzsimmons
New Balance MT980 Fresh Foam Trail (Men’s), $110 This is like your favorite road running shoe, but equipped to handle the ridges and tree roots of trail running. The natural underfoot gives soft stability, and the full-ground contact outsole is great for gripping uphill and downhill sections of any rocky route.
Salomon SpeedCross 3 (Women’s), $125 Salomon brought speed to trail running with this shoe. While lightweight, the SpeedCross doesn’t compromise durability or grip. It’s built for extreme trails, or for those who are forging their own off-thebeaten path. Plus, it comes in some pretty snappy color combinations.
Keen Durand Mid WP Hiking Boots (Men’s), $180 Assembled in the United States and sold exclusively at REI, these boots have dual-compound rubber outsoles that provide great traction and are very durable. In fact, some say these will last for “a million steps.” The waterproof nubuck leather also makes them ideal for any weather condition.
Brooks PureGrit 3 (Women’s), $120 This popular trail runner has been redesigned to incorporate lugs on the outsole for maximum grip. It connects you to the terrain, all while providing protection with a rock shield and toe guard. Because these are in Brooks’ PureProject line, they are lightweight and minimal, so plan mileage and routes accordingly.
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Look
New to Austin Stores and products for fitness-minded folk
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Outdoor Voices 606 Blanco outdoorvoices.com
This independent active wear retailer has been available online and through J. Crew, and now they’ve brought their recreation-friendly apparel to brick and mortar in Austin. Located in a refurbished bungalow behind Clark’s Oyster Bar, the store also serves as the New York-based company’s second headquarters. Active wear essentials for men and women can be purchased in easy
Austin Eastciders 979 Springdale Road austineasciders.com
On Saturday, November 1, Austinites get their first look at the new Austin Eastciders cidery. Though the classically American and gluten-free fermented beverage has been available for purchase for some time (you can find a list of retailers on their Facebook page), the new space will be Texas’ first “urban cidery.” They’ll hold monthly tours, tastings, and community and private events as well as produce their signature beverages (Gold Top and Eastciders Original) and unique small batch releases. Texans have been enjoying cider since the early 1900s, and
to pick up “kits” that consist of six basic pieces; the emphasis is on looking good while fitting well. CEO Tyler Haney, who grew up in Boulder and then attended Parsons and Columbia to study design marketing, felt the Austin lifestyle was a perfect fit for the new headquarters: “Austin has a very recreational lifestyle. It’s a well-rounded approach—people are health and body conscious but it’s still ‘let’s go have a beer after workout.’” The goal is to make the store an essential part of the fitness community; Wanderlust Yoga, Rogue Running, Castle Hill Fitness, and nearby restaurants all have fitness-related activities sourced from the shop’s grounds.
Austin Eastciders is proud to announce that October’s first small batch was produced from Winesap apples grown in Texas’ High Plains region. “It’s a very traditional style, and quite an authentic look at what Texans would’ve been drinking back in the day,” said founder Ed Gibson. Gibson is originally from the U.K. but knew early on that he wanted to relocate to the U.S.; he tried New York, but “it wasn’t the life for me.” A friend suggested Gibson try out Austin and within the first 3 hours of visiting, he was convinced. “It was kind of double win for me—being able to live in Austin, build a cidery, and discover a solution for my gluten sensitivity issue,” he said. By Oct. 2013, Austin Eastciders had been properly launched. This year’s addition of the cidery will bring the craft brewery to a new level in Austin’s creative beverage scene. 11.2014 • au st infItmaga z i n e . c o m • 79
Look
Blue Hill Yogurt
$2.50 for 6-ounce container Bluehillyogurt.com Blue Hill Yogurt made its Texas debut this September—the familyowned, New York-based company’s yogurt is now available at H-E-B and Central Market, broadening its reach across 20 states and 200 stores throughout the U.S. What caught AFM’s attention are the unique savory-sweet combinations of whole grass-fed milk with no-sugar-added vegetables such as carrot, tomato, beet, butternut squash, sweet potato, and even parsnip. “Blue Hill Yogurt was born in the kitchens of Blue Hill New York and Blue Hill at Stone Barns, where my brother Dan Barber and his culinary team have been experimenting with grass-fed milk yogurt for years,” says Blue Hill president and co-owner David Barber. “The first savory yogurt dish at Blue Hill was ‘Savory Granola with Beet Yogurt;’ it sparked the idea for this entire line.” Bonus: Visit the Blue Hill Yogurt website for recipes to create snacks or quick meals with a few add-ins, make sauces and dressings, and use as an ingredient in prepared meals, such as Tomato, Watermelon, and Yogurt Gazpacho. 80 • austi nfItm agazi ne.com • 11.2 014
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Winter Woes Be Gone Preparation is the best way to cope with challenging seasonal conditions By Jody Kelley
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fter the unusual number, length, and low temperatures of last winter’s cold snaps, Austin’s athletes might want to take note and make strides to stay warm this winter. Local weather may not bring ice and snow very often, but it always includes chilly (and sometimes rainy) wind, which offers its own challenge. Winter conditions may affect athletes physically and mentally. They may suffer mildly or greatly. To assert some degree of control when the cold weather comes, athletes can thoroughly prepare for it; winter woes need not be debilitating, and are nothing the determined (and prepared) athlete can’t handle.
Physical Issues
Although many people love winter and have no problems being out in the cold weather, others don’t fare as well. Taller people tend to feel the cold more than shorter people since a larger surface area means more heat loss. Those with more body fat may feel less cold, especially if that body fat is located as subcutaneous layers. Winter is when death rates peak, and blood pressure increases are common. A 2010 press release from the Harvard Medical School noted that the 70 percent increase in the nationwide death rate can be traced back to heart attacks, strokes, and other cardiovascular causes. The release also noted that, once the air becomes dry and chilly, flu viruses spread more readily. In general, winter causes more difficulty for the body than temperate weather and all but the most extreme heat conditions. Ranging from life-threatening to annoying, the following issues can trouble even the most determined of winter athletes. Hypothermia Hypothermia, though not a disease, can occur quickly and may cause severe problems. Winter athletes should be especially on alert for lack of coordination, mental confusion, slowed reactions, shivering, and sleepiness—especially if their body temperature falls below 95 degrees Fahrenheit. Heart failure is the root cause of most hypothermic deaths. Snow and ice seldom occur in Austin, but getting stuck in wet and windy conditions can also cause hypothermia in the unprepared. Children and the elderly can experience hypothermia without realizing it. 84 • austi nfItm agazi ne .com • 11.2 014
The Heart and the Cardiovascular System Athletes being treated for cardiovascular disease already know not to overexert themselves suddenly—especially in cold weather—so as to avoid risking a heart attack. According to the American Heart Association, “Cold temperatures, high winds, snow, and rain can steal body heat. Wind is especially dangerous, because it removes the layer of heated air” that surrounds and protects the body. At 30 degrees Fahrenheit in a 30-mile wind, the cooling effect is equal to 15 degrees Fahrenheit. When dampened by snow, rain, or perspiration, the body loses heat faster than it would at the same temperature when dry. Taking a long warm-up and exercising caution can help those with cardiovascular disease or heart problems get through the winter. Blood Pressure Not only is winter the hardest season on the heart, it’s also the season when blood pressure is highest. Those with a reading over 140/90 mmHg have high blood pressure, and those with a
reading over 120/80 mmHg are borderline or pre-hypertensive. Researchers using mice showed that at 41 degrees Fahrenheit, animals with no bedding to nest in could show as much as a 50 percent spike in blood pressure. Since there are few symptoms associated with high blood pressure, hypertensive and prehypertensive athletes need to become proactive in caring for themselves in cold weather and in seeking advice from their health-care provider. Asthma Extremes of both heat and cold can induce asthma attacks, according to Austin asthma patient and Ironman triathlete Kim Gutierrez: “Sometimes, I just can’t catch my breath.” Cold air
can cause spasms in the airways, which make it hard to breathe. Coughing, wheezing, and the inability to take in enough air are common symptoms that athletes with asthma experience. There are two main cold weather challenges facing those with asthma: spending much of the time indoors where triggers such as animal dander and household dust worsen the condition and exercising outdoors, where suddenly inhaling cold air can cause spasms. Doing a slow warm-up and keeping a scarf around the mouth can assist in warming the muscles and opening the blood vessels of the circulation system. Arthritis Athletes with arthritis, especially rheu11. 2014 • au st infItmagaz ine.c o m • 85
Feel matoid arthritis or lupus, have long known that their symptoms often seem worse in cold weather. They may experience particular difficulties in loosening up their joints and getting going in the morning. One of the reasons is that tissues surrounding the joints act as tiny balloons that expand when pressure is low—as it frequently is during winter. This slight expansion puts pressure on the joints, which can cause pain. Taking care to warm up slowly and using approved pain products can assist the arthritisridden athlete when exercising during the winter months.
yolks, beef liver, and fortified dairy and grain products. Taking a daily vitamin D pill can often prevent this deficiency. Athletes following a strict vegan, gluten-free diet and those with darker skin should be especially careful to consume enough vitamin D. Those with poor kidney function, a BMI over 30, or a digestive tract that can’t absorb vitamin D (Crohn’s disease) should consult a medical professional. Fatigue and mild depression are common symptoms and signs of a vitamin D deficiency.
Dental Issues Cold weather can cause pain in metal fillings (dental amalgam) and partial dentures that attach with prongs to sensitive areas of natural teeth. Ironman triathlete, Austinite, and dental hygenist Kim Hanford explained that the best way to prevent fillings from becoming cold enough to cause pain is to keep the mouth closed and breathe through the nose while exercising outdoors in cold weather. Hanford also noted that it’s “dry cold [that] can hurt your teeth” and recommended that athletes who need to breathe through the mouth can sip water to keep the area well hydrated. Raynaud’s Disease Many athletes feel pain, tingling, and numbness in their fingers when outdoors in cold weather for a long time. But if these sensations happen from brief exposure to even the slightest cold—especially if the fingers change colors from white to blue, and then to red—the condition might be more severe. Raynaud's disease is a rare condition; cold weather can cause spasms in the blood vessels that weave intricately through the fingers, toes, ears, and tip of the nose. These spasms limit blood circulation to the affected areas and, in serious cases, an artery can be totally blocked, resulting in sores or tissue death. Itchy Skin and Cold Urticaria Athletes who experience itchy, red, or flaky skin in cold weather can often solve the problem with consistent use of moisturizers. That is, unless an allergy-like reaction arises, a condition called cold urticaria. When urticaria patients’ skin comes in contact with the cold, it suffers redness, itching, swelling, and hives, and plunging into cold water can result in a whole-body reaction— fainting, shock, and even death. The best way to diagnose the allergy is to place an ice cube on exposed skin for several minutes. According to the Mayo Clinic, in cases of cold urticaria, a raised, red bump (hive) will form after the ice cube is removed. Parents might want to test their children for the condition, as most cases develop in childhood or young adulthood. Allergies People without cold urticaria may also feel they are allergic to winter, and they may be right. Achy joints, bad headaches, sneezing, and other allergy-like symptoms can be brought on in cold weather not by such typical allergens as pollen but by sudden changes in temperature and humidity. This non-allergic rhinitis is best treated with spraying a saline solution in the nose (nasal irrigation), shrinking swollen passages with a nasal steroid, or taking decongestants. Vitamin D Deficiency Sunlight and skin—the two are a power couple when it comes to making vitamin D. To make up for winter’s deficiency in both, try incorporating foods such as fish, fish liver oils, egg 86 • austi nfItm agazi ne .com • 11.2 014
Mental Issues
Some athletes love winter and can’t wait to head for the ski slopes and other cold weather activities. Others may find themselves facing mental or emotional issues, such as loss of motivation or seasonal affective disorder (SAD). These issues can feel as serious as physical problems and can cause as much trouble. Motivational Problems Although it’s important to take rest days, recovery weeks, or off seasons in certain sports, it’s also important to avoid a sedentary lifestyle and remain engaged in some kind of active recovery or cross training. But when a rest day stretches to three or six, a recovery week spills over to two or four, or the off season seems to have no end, the wise athlete will address these symptoms of motivational decline, as long as an injury isn’t causing the inactivity. Athletes don’t have to be Yogi Berra to realize that “90 percent of the game is half mental.” It’s always best for athletes to find their own way out of the muck of motivational loss, no matter what time of year. Some use inspirational music, books, and movies. Some promise themselves rewards. Some shop for new gear. Some use mantras, visualization, or pep talks. Seasonal Affective Disorder (SAD) SAD is a type of depression that occurs at the same time every year. Symptoms usually start in the fall and continue into winter, although a spring-onset version occurs in some people. According to the Mayo Clinic, symptoms include “depression, hopelessness, anxiety, loss of energy, heavy feeling in the arms or legs, social withdrawal, oversleeping, loss of interest in activities once enjoyed, appetite changes, a craving for carbohydrates, weight gain, and difficulty concentrating.” Treatment for SAD includes naturallight therapy, psychotherapy, and anti-depressant medications. afm For tips and action items to address cold weather conditions, see austinfitmagazine.com
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What is PCOS? Polycystic Ovary Syndrome can be difficult to diagnose By Amy Neuzil
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who have been diagnosed with diabetes or glucose intolerance here is a silent epidemic happening for women actually have PCOS. around the world that impacts weight, blood sugBecause the spectrum of symptoms can vary so much from ars, cardiovascular health, mood, cancer risk and woman to woman, this can be a very difficult condition to fertility. It is the most common endocrine disorder understand. Additionally, although the name makes the cysts in women, and between 50 to 70 percent of the sound like a prominent feature, many women who have PCOS women struggling with this condition remains undiagnosed. have never had the classic ovarian cysts. Although only women This silent killer is polycystic ovary syndrome (PCOS) and is can be diagnosed with PCOS, men can still carry the trait often confused with thyroid disease, metabolic syndrome, genetically and are also more likely to have blood or estrogen dominance. Even those women who are sugar irregularities, early thinning or balding given the diagnosis often aren’t educated about of their hair, acne, and weight gain or difficult the significance of this condition or given proper It is estimated that weight loss. guidance, and so don’t protect themselves from Women who suspect PCOS—especially the future consequences, which can include of the women ages 20–50 those taking thyroid medications or working to Type II diabetes, severe obesity, endometrial who have been diagnosed change their blood sugars but are still having cancer, and autoimmune thyroid disease. with diabetes or glucose a hard time losing weight, normalizing their intolerance actually have cycle, getting pregnant, or resolving sympDiagnosing PCOS PCOS. toms—should consult with their gynecologist. According to the Mayo Clinic, there is no test that Appropriate diagnosis is important because PCOS, definitively diagnoses PCOS and so identification if left untreated, can increase risk for some very relies upon examination of symptoms and assorted serious conditions including breast cancer and endometests that look for a variety of results. Symptoms of PCOS trial cancer. Long-term risk for Type II diabetes is also strongly can be vague or difficult for doctors to see as a whole. For exincreased because of the blood sugar irregularities and diabeample: It is estimated that 40 percent of the women ages 20–50
40 percent
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Do you have an injury lurking beneath your training?
Symptoms of PCOS rapid weight gain (or normal weight gain but extreme difficulty losing weight) acne low sex drive fatigue excess belly weight thinning hair on the head and excess facial hair growth mood disorders, like depression and anxiety cysts on the ovaries issues with female hormones (including irregular or skipped menstrual cycles, scanty bleeding or extremely heavy bleeding, and difficulty getting pregnant or repeated miscarriages) Blood sugar regulation issues (insulin resistance, metabolic syndrome, pre-diabetes, or diabetes; can also include hypoglycemia)
tes can lead to blindness, amputations, cardiac disease, obesity, neuropathies and early death. Cardiovascular disease risk is also elevated because of higher inflammation levels caused by the unbalanced blood sugars and hormones. Accurate diagnosis can help women take proactive steps to change their outcomes, their weight and their fertility.
Approaching PCOS Naturally
By far the most important component of any natural treatment for this condition is diet. Because of the strong link to blood sugar irregularity and the severity of the consequences from those irregularities, it is important to adopt a low carb, low sugar diet that is rich with the antioxidants and nutrients that come from fruits and vegetables. A modified Paleo diet, with smaller meat and protein portions and larger vegetable portions, is extremely helpful for this condition. Also, many people with PCOS notice improvement in their symptoms from adopting a glutenfree, low grain diet. One of the features of PCOS is excessive estrogen as well as higher than normal androgens, or male sex hormones, including testosterone and DHEA. These hormones can be balanced, but it is important to work with a knowledgeable doctor or natural practitioner. PCOS creates conditions that make supplementation with any natural hormone booster or modifier risky, and taking supplements without guidance can actually make the condition worse. This includes commonly used natural hormone balancers including maca, vitex (also called chaste tree), progesterone cream, DHEA, or any natural phytoestrogen, as well as natural libido enhancers such as tribulus or damiana. Conversely, supplements that help to reduce excessive levels of estrogen—including fiber, indole3-carbinol (I3C), or di-indole methane (DIM)—are extremely beneficial and over time, help to normalize hormones and reduce cancer risk. Modern medicine is far from understanding PCOS, and it is often overlooked. As a result, it is important for every woman to be aware of her own body and to have knowledge necessary to talk with her doctors if she suspects that there is more to her condition. afm
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An electronic cigarette (e-cigarette) is a vaporizer that simulates tobacco smoke. Battery operated, it produces “smoke,” an aerosol created by heating a liquid solution that contains a mixture of propylene glycol, vegetable glycerine, nicotine, and various flavorings (such as vanilla or mint).
Healthy or Hurting? The 411 on this cigarette substitute
With e-cigarettes, smoking is replaced by “vaping”— nothing is really burned. They are tobacco-free.
In 2014, the FDA proposed regulations and requirements for e-cigarettes and other forms of unregulated tobacco products. The FDA currently regulates cigarettes, cigarette tobacco, and smokeless tobacco. 90 • austi nfItm agazi ne .com • 11.2 014
E-cigarette users still experience diminished lung function, airway restriction, and cellular changes.
Because they are presented as smokeless tobacco products, e-cigarettes are allowed in otherwise smoke-free environments like movie theaters, restaurants, and bars. photography by Brian Fitzsimmons
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Health officials and regulatory agencies are uncertain if there are health advantages associated with e-cigarette use, as opposed to smoking tobacco. While e-cigarettes are smokeand tobacco-free, they do still contain nicotine. In addition, there is a perceived lack of disclosure from manufacturers about all the ingredients. For instance, the Food and Drug Administration has previously tested liquid nicotine cartridges and found inconsistency among the levels of nicotine listed on the products.
First developed in China, e-cigarettes landed on the U.S. markets in 2007.
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According to The New York Times, a letter signed by 40 state attorneys general last year pushed the FDA to regulate e-cigarettes, and their related advertising, ingredients, and sales to minors.
Cigarette smoke contains thousands of chemicals. At least 50 of them are known carcinogens.
Liquid nicotine, found in e-cigarettes, is extracted from tobacco and possesses its own poisonous qualities, according to the Centers for Disease Control. It is especially harmful when ingested or absorbed through the skin. The CDC reports that the number of calls to poison control centers regarding e-cigarette nicotine incidents have risen sharply from 2010 to 2014. Almost 50 percent of those calls involve accidental poisoning to children under the age of 5. 11. 2014 • au st infItmagaz ine.c o m • 91
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Healthy Bits Taking a brief look at the science behind wellness
Omega-3 Truth
Nothing Fishy About This
A New Book on Plantar Fasciitis
Plantar fasciitis sidelines many runners, but scientists have recently found that one particular exercise is a very effective treatment. Researchers at Aalborg University Hospital in Denmark spent a year observing two different groups with plantar fasciitis; one utilized treatment that combined wearing shoe inserts and a traditional program of stretching their toes toward their shins in sets of ten reps, three times daily. The other group performed a specific exercise until 12 reps could be completed easily. At that point, the researchers added a weighted backpack and had the exercisers do eight to 12 reps every other day. The report published in the Scandinavian Journal of Medicine & Science in Sports said when evaluations where given, there was a ”quicker reduction in pain” and improvements in foot function among the group that added the loadbearing aspect to the exercise, particularly after the three-month period. Link: http://onlinelibrary.wiley.com/doi/10.1111/sms.12313/abstract 92 • austi nfItm agazi ne.com • 11.2 014
Eating baked or broiled fish every week—no matter how many omega-3 fatty acids it contains— is good for the brain. Researchers from the University of Pittsburgh School of Medicine in Pennsylvania also noted that the results of their study add to mounting evidence that lifestyle factors could help brain health later in life, perhaps even reducing risk of dementia, according to a new study released in the American Journal of Preventative Medicine. Previous studies have suggested that omega-3 fatty acids found in fish, seeds, nuts, and certain oils have an anti-oxidant effect that is related to brain vitality. But to further investigate the link between dietary intake and brain health, the researchers analyzed data from 260 cognitively normal participants from the Cardiovascular Health Study (CHS). Participants provided dietary intake information and underwent highresolution brain magnetic resonance imaging (MRI) scans. Weekly fish eaters had more grey matter in memory and cognition brain areas. The team also found that participants who ate baked or broiled fish at least once each week had larger grey matter brain volumes in regions of the brain responsible for memory and cognition. Interestingly, they were also more likely to have a college education than those who did not regularly eat fish. Link: ajpmonline.org/article/ S0749-3797(14)00257-8/ abstract
Get Up and Move R
educing the risk of heart failure is connected not only to exercising more, but to spending less time sitting, according to a research report recently published in the journal Circulation: Heart Failure. California researchers studied eight years of health data from a racially diverse group of 84,170 men who took part in the California Men's Health Study. The participants were between 45 and 69 years old and did not have heart failure when they enrolled in the study. To assess levels of physical activity, researchers used metabolic equivalent of task (METs), a measure of the body's energy use, while sedentary time was measured in hours. When they analyzed the data, they found:
• Men with the lowest levels of physical activity were 52 percent more likely to develop heart failure, compared with men with the highest levels of physical activity. • Regardless of how much they exercised, men who Percent Hours/Day were sedentary for 5Percent hours or more outside of work were 34 percent more likely to develop heart Men with the lowest Regardless of Men who spent failure. levels of physical how much they more than 5 • Men who spent more than 5 hours a day activity were 52 exercised, men who hours sitting a day sitting percentoutside more likely were sedentary for outside work of work and exercised the least had of double to develop heart 5 hours or more and exercised the the risk of heart failure, compared with counterparts failure, compared outside of work were least had double who satthe for less 34 than two hours and exercised with men with percent more a daythe risk of heart highest levels of likely to develop failure, compared theactivity. most. physical heart failure. with those who sat
52
34
5
less than 2 hours a day and exercised the most.
Dr. Deborah Rohm Young, a senior scientist at Kaiser Permanente in Pasadena, Calif., said the message of the study is, “Be more active and sit less.” Link: circheartfailure.ahajournals.org/content/7/1/21.abstract
Train
Become a Scheduler
Managing the Clock Achieving balance in training, work, and with family By Chris Toriggino
Where does the time go?
We have all asked ourselves this question at one time or another. The puzzling thing is that in a world where everything is designed to save time (phones act as personal computers, social media posts update friends and family in an instant, and fast internet speeds allow us to download a movie or song in seconds), somehow, we are still consistently pressed for time. Our society prides itself on multi-tasking. We juggle time between our families, careers, and training. It’s a precarious balance to strike, but its sweet rewards are worth the sweat and sacrifices. In the hopes of finding additional time for your work out, here are a few tips to help you maximize your training schedule. 94 • austi nfItm agazi ne.com • 11.2 014
The most effective way to manage endurance training on a time budget is to schedule. Set aside in advance time blocks devoted to training. Consider these blocks appointments, giving them the same priority as a work engagement. Share this schedule with your family so it’s understood that you will be training during this time. Be realistic with the time you allot for any given workout. For example: if your training for the day consists of a 30-minute run, schedule at least 50 minutes of training. This allows time to get ready as well as time to cool off and shower afterward. If you have a 90-minute bike ride scheduled, plan to set aside two hours to compensate for the possibility of tough environmental conditions, traffic, or a flat tire. Setting time blocks that are longer than the scheduled workout decreases the stress a tight time budget can create. Additionally, the family will appreciate it if and when you finish earlier than planned.
Remember the Basics
A common error that many time-crunched athletes make is failing to stick to basic tenets of endurance training. It is well documented that performance improvements are achieved with a well-executed plan of highand low-intensity training sessions coupled with scheduled recovery weeks. However, many endurance athletes erroneously think that because they are limited on time, all of their training should be performed at high intensity. Of course, high intensity (Heart rate Zone 4 and 5) training has a place in any well-designed training plan, but not at the expense of low intensity (Heart rate Zone 1 and 2) training. Resist the temptation to spend valuable and limited training time only on high intensity training. It is important to remember that a 30-minute run at a Zone 2 heart rate has important physiological benefits. And it is especially important to adhere to a schedule of easy training days and hard training days.
Prioritize
When training time becomes limited due to a lifestyle change, such as a career change or a new baby, prioritizing races during the season becomes crucial. Designate one or two key races that are your top priority races. Plan on training through the other races on your schedule. This allows you to experiment with nutrition, race tactics, and pacing, which will be beneficial for those priority races. Using the non-priority races as training days
Save time by having gear organized and ready to go before a workout.
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As mentioned, the allotted time block scheduled for workouts needs to be longer than the actual training session. Simplifying the list of requirements needed to get out the door will also save time and allow for more training. For example: keep all of your swim gear in a mesh bag. When it’s time to head out for a swim, all you need to grab is the bag, jump in the car, and
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Austin has good ratings when it comes to bike friendliness. Take advantage of that. Use your bike to run simple errands or to commute to work. Ride or run to the pool for a swim session and have
Pre-Plan each Workout
you’re off to the pool. If an early morning ride is planned, be sure to prepare the night before by pumping up the tires, lubing the bike chain, filling water bottles, and having all cycling apparel laid out and ready. If you follow these tips, getting dressed and heading out the door should take no more than 5 minutes. By following some or all of these ideas—and adding a few of your own— the next time you ask yourself “Where did the time go?” the answer will be “I was training!”afm
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Integrate Training into Social Time
your family meet you there afterwards for some family time before you ride home. If you have a day planned in the Hill Country, ride your bike to a meeting point and have friends rendezvous with you. Invest in a running stroller or bike trailer so that you can bring the kids along during training sessions. If you are able to work from home, set the bike up on your trainer and ride easily while sending emails or listening in on conference calls. Get creative. The possibilities are endless.
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allows for a high fitness return from minimal time commitment. In addition to prioritizing races, consider changing your yearly race goals to fit in with your available training time. Training for an Ironman, for example, might not be suitable if you have to care for a newborn. Rather, focus on racing shorter races more frequently. Attempting to train for ultra distance events, by definition, requires a significant time commitment. Don’t set yourself up for frustration and poor race performance by training for a distance that you simply don’t have time for. (Proper scheduling of time blocks will make this concept abundantly clear.)
TEXAS
Train
Swinging for the Perfect Serve Working to improve tennis’ best offense By Brendan Sheehan
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he most important shot in tennis is the serve. It starts off the point and can immediately dictate the tone of the game. A beginner needs to know how to serve in order to get the ball over the net. A good player needs to know how to put spin, placement, and power into a serve to control the point and create opportunity. There is no greater offense in tennis than to have a big, powerful serve. There are many factors involved in developing a strong serve. While it really helps to be tall and have a powerful body, many people—regardless of their physical prowess—learn to develop an effective serve. A good serve is built on strong fundamentals, which is what I teach in my program at Westover Country Club. However, a serve isn’t always a weapon for some players. There is an old saying that you’re only as good as your second serve, and it’s true. In the heat of battle, nerves and a close score can put players under a lot of stress. It can be humiliating and devastating all in the same moment when that second serve flies into the net or goes out of bounds. The key to a good serve is sound technique and spin. Spin is what controls the ball and takes some of the nerves out of tennis. A player must learn to “carve the ball” to impart spin. Carving the ball is done by slicing the racquet through the air, turning the wrist, and at the moment of impact, brushing the racquet across the ball to create spin. There are many types of spin: top, inside-out, slice, and the power serve (which can have little or no spin).
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Brendan Sheehan, author and program director
Jeff Guevara, tennis model and instructor
It All Starts with You A powerful serve really comes down to who is holding the racquet. There have been many great players who have built their whole game around a big serve. Serena Williams comes to mind in professional women’s tennis; she has beautiful technique and lethal power. On the men’s side, tall, strong servers like Andy Roddick have dominated. Roddick burst onto the scene in 2000. Players and fans could not grasp how this big kid could pound serves so effectively, completely dominating a match with his huge serve. And if Roddick’s serve was returned in play, he could just rip his forehand and many times, it would be point over in one or two shots. Much analysis went into Roddick’s serve because, in some ways, it was unique. He didn’t do the classic hands down-hands up technique, considered by many to be the traditional and fundamental set-up for a serve. Roddick would simply set up, both hands immediately up in the air, legs loaded. His toss arm would go up, racquet swing into the back-scratch position, body fully extend, and boom—the ball would explode off the racquet.
In his prime, Roddick had one of the most effective power serves in the game. He combined the kinetic chain in his own unique way: loading the major body parts and muscle groups from the ground up—first positioning the legs, then the hips, torso, and shoulders—before getting his arm in the loaded throwing motion. Spiraling his arm upward to the apex of his reach, he then set up the final stage of the swing—the snap of his wrist. When this pattern is performed with relaxed muscles and good timing, great results can be achieved. Roddick had the perfect machine in his physique to initiate this kind of world-class perfection, and it won him the U.S. National Championship in 2000. Anyone who wants to maximize performance can adopt some of the attributes of Roddick’s championship serve. All it takes is the willingness to learn good technique and practice until it becomes pure intuitive muscle memory.
Keep in Mind • Power comes from relaxed muscle, not from trying harder. • To improve a serve and get
more spin and placement on the ball, allow space to change the setup, make mistakes, learn, and make adjustments. • Integrating new patterns may cause the level of play to decline for while, but this is the course of action needed to finetune and improve your serve. Trying new serves should be fun and exciting. Serving is to tennis what pitching is to softball or baseball. It’s smart to have more than one pitch, to learn how to work spin toward or away from the receiver’s body, and to change it up. Don’t be a one-trick pony with, for example, a slice serve that goes down the middle at 60 mph. Otherwise, after a few games, your opponents will catch on and know where your serve is going.
Watch Yourself An important part of practicing your serve effectively is to watch how you do it on video. With today’s smartphones’ video capability and apps that can help examine motions frame by frame, this is relatively easy to do. If possible, review a video of your serve with a tennis professional.
Some questions to keep in mind while watching: • Are you extending fully at contact? • Is the toss consistently going up straight to your desired location? • Are you set up properly so that you are in alignment with your desired target? • Are you squeezing your grip? • Is your arm relaxed at set up? • Are you fully extended with a relaxed arm at contact? • Are you hitting the ball at the apex, so that the wrist snaps at contact? Be aware of the accumulated tension that builds in the arm and body over the course of a match. Be sure to shake out your arm to loosen it before serving and relax the grip on the racquet as you set up. Remember: You are building a serve for life. It should be based on good fundamentals and not on overly taxing the body, which will only lead to injury. And as with many other things, good, hard work pays great dividends. As Roddick once said about his tennis, “My entire career, I’ve been a worker.” afm
Zhenya Barysheva, tennis model and instructor
photography by Brian Fitzsimmons
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Train 1
Pull Buoy
What It’s For: isolating the upper body to focus on strengthening the shoulders, arms and back. (What it’s not for: artificially improving bad body balance by bringing the hips up to the surface. Those of you who do this know who you are. Don’t use the pull buoy as a crutch. It should not feel easier to pull than to swim.) How to Use It: wedge the buoy between the upper thighs If the two sides of the buoy are different sizes, the bigger side should face the bottom of the pool when you place it between your legs and start swimming.
Swim Gear 101
What every swimmer needs in the pool bag By Elli Overton
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ew to swimming? That bag full of gear might leave you wondering what on Earth you’re meant to do with it all. Some swim gear is functional and necessary (goggles) and some (fins and paddles) are intended to keep things fun and vary workouts. So what does a swimmer really need? What is it for? Which brand or kind should you buy? Here’s the lowdown on some of the most common gear you’ll find poolside.
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How to Choose: most pull buoys are created equal
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Swim Cap
What it’s for: keeping hair out of the eyes and face and making swimmers more streamlined How to use it: hold the center fold of the cap in the middle of the forehead and pull the cap from the front to back of the head. Those with long hair: put it in a low ponytail, then wind the hair into a bun before tucking it into the cap (keep the bulk of the hair closer to the base of the head rather than on top) How to Choose: Silicon caps generally last longer and are more comfortable because they don’t pull hair. They are also warmer than latex caps. If you find your head getting too hot, then try a latex cap. They are perfectly good (and cheaper than silicon), but be sure to dry them out after use and store them flat.
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Goggle Anti-Fog What It’s For: keeping goggle lens from fogging up
Pre-coated goggles don’t work. Using a goggle anti-fog solution, however, keeps your goggles clear all-practice long. How to Use It: rub a small amount of solution on each lens, then rinse it off in the pool before wearing (one application should last all session) How to Choose: The tried and true swimmer formula is to use a mix of one part baby shampoo (no tears) with two parts water. Get a small squeeze bottle, mix up your own solution, and voila! You’re in business.
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Goggles What They’re For: keeping water out of the eyes (duh)
How to Use Them: straps go directly around the head at eye level
straps down around the base of the scull, place them too high, or put them over the ears. How to Choose: always try them on before buying Every decent pair of goggles easily comes out of its packaging. They need to fit your face. Make sure you feel suction around the eyes when pressing the rims to your eye sockets. Leave them on for a minute and move your head from side to side; you shouldn’t feel air moving into the goggles. If you do, this will be water when in the pool. Having an adjustable nosepiece is also helpful for a correct fit. Swimming outdoors? Go for goggles with mirrored lenses to block the sun’s glare. Tips: Goggles need not be super tight to keep the water out; wear them as loose as possible for comfort. If your goggles are leaking and you have tried tightening them and adjusting the nosepiece to no avail, throw them away and try another pair. I have yet to meet a pair of goggles that magically started fitting my face better.
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Mesh Gear Bag
What It’s For: carrying swim equipment in an easy, portable way that also allows it to dry quickly How to Use It: Some people try to put all their swim gear in their gear bag—towel and dry change of clothes included. This isn’t really what these bags are for. You want to be able to keep all that aforementioned training gear in this bag and drop it at the side of the pool. It’s going to get wet, so keep a separate bag for things you want to keep dry. How to Choose: Since gear bags are intended to get wet, don’t get anything too fancy; a simple mesh bag with a drawstring top is all that’s needed.
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Kickboard
What It’s For: to isolate legs for focusing on practicing and strengthening the kick How to Use It: hold it with two hands at the bottom (flat) end of the board; new swimmers can use it with their head down in the water between breathing, making it easier to kick the feet at the surface. Experienced swimmers hold it at the rounded end, laying their arms over the top of the board; they typically kick with their head out of the water at all times.
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Fins
What They’re For: strengthening the legs, improving foot flexibility, correcting kicking technique, helping with propulsion during drills, and having some flat-out fun (they make you go fast) How to Use Them: put them on and go in kick sets, swimming, and drills How to Choose: there are many different types and lengths. Swim fins are typically two-tone rubber (as opposed to snorkeling/diving fins). Longer fins are more common than the shorter version—known as “zoomers”—that add more weight and offer less propulsion.
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Front Swim Snorkel What It’s For: focusing on stroke; breath control.
How to Use It: place it in the mouth, adjust the head strap, and swim When exhaling, breathe out of your nose so the tube doesn’t fill with carbon dioxide; breathe in at a normal rate. Don’t try to inhale through the nose. How to Choose: there are bigger models and smaller, lighter selections—most prefer the smaller, lighter ones Tips: if you’ve never used one, it’s worth a try!
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Paddles
What They’re For: strengthening arms, shoulders, and back by offering more resistance in the water (like lifting weights in the pool). Paddles also make swimmers more aware of how their hands hold the water. How to Use Them: the whole hand goes through the lower, larger rubber band; the middle finger goes in the smaller, middle rubber band How to Choose: size matters The bigger the paddles, the stronger you have to be and the better technique you have to have. Start with small paddles—just larger than the size of your palm—to increase your feel for the water. If you start with paddles that are too large, you put yourself at risk for shoulder injuries and building bad technique. Tips: Paddles that mimic the shape of your hand are better than those that don’t (i.e. rectangular-shaped paddles). Also, I prefer plastic paddles to mitts or gloves. afm
How to Choose: all kickboards are pretty much created equal
Watch positioning: don’t pull the photography by Brian Fitzsimmons
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Train
Going Retro with Jump Ropes This simple fitness tool is worth revisiting By Andy Rivadeneira
Pros: • Simple and convenient form of cardio • Many rope options tailored to goals • Great choice for circuit-style workouts
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Cons: • Redundant form of cardio for some • May be frustrating while learning or re-learning • Workout can be too intense for certain populations
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ith the holidays approaching at full speed, I know first-hand how often workout frequency takes a hit. Even the most dedicated among us has a hard time fitting in regular training with all of the other holiday commitments. Somewhere between traveling to see friends and family and attending numerous social gatherings full of delicious foods, you’ll face a recipe for disaster if you don’t keep your activity level consistent. I love the holidays just as much as the next person, but the aftermath can be a bit depressing if you’re not careful. The last thing anyone wants to see in January when confronting all those holiday bills is an extra 15 pounds, too! I’ve selected a few items of equipment to review (one here and the other two online) to show some convenient options that can help keep excessive, unwanted body fluff at bay. While at first glance, these items may seem a bit retro or even obsolete, I assure you they pack that much-needed metabolic punch.
Jump Rope/Speed Rope Cue “Gonna Fly Now” and get your egg yolks ready; it’s time for a training throwback. I can’t seem to grab a jump rope without having flashes of those Rocky training scenes popping into my head. Jumping rope, a vintage form of exercise that dates back to 1600 A.D., requires a bit of skill, rhythm, and patience to fully appreciate. While heavily targeting agility, coordination, and endurance, training with a jump rope takes some time to effectively master. However, all ages and fitness levels can easily add a jump rope to their workout routines. Training-style jump ropes are made from different materials than the standard kids’ toy made popular in the 1940s and ’50s. They range from leather to wire, and two of the more notable styles of jump ropes are the weighted rope and speed rope. The conventional weighted rope starts at less than a pound and can reach as much as five pounds, with the heavier options geared to target strength and muscular endurance. The lighter speed rope aims to keep users on their toes with its combination of agility and cardiovascular endurance demands. You may be asking, “But how do I figure out which rope is the right one for me?” What are your goals? If you are looking to work on upper body strength and add some conditioning to your program, I suggest a weighted rope. If your interest is in increasing cardiovascular output with more emphasis on agility and quickness, then a speed rope will best suit your needs. One common feature of all types of jump ropes is their effectiveness in weight loss and general conditioning programs. The great cardiovascular demands of jumping rope allow you to get (or stay) in very good shape with little space and time required. Many experts firmly believe that jumping rope for just 10 minutes with little to no rest is equivalent to running an 8-minute mile. The convenience makes it worth so much more than the few dollars spent purchasing a jump
Exercise Caution: I recommend easing into this activity if you have serious knee, back, or shoulder issues. It would not hurt to initially simulate the movement pattern of jumping rope without a rope to see how your body handles the workload. afm
Tips for Getting Started Jumping Rope Select a standard, weighted rope. Adjust the rope by holding the handles and stepping in the center of the rope. Shorten the rope so the handles reach your armpits. Wear properly fitted athletic shoes, preferably cross-trainers.
photography by Brian Fitzsimmons
rope. This invaluable fitness tool can take you a long way with a fraction of the requirements most cardio equipment needs. Every person will find his or her preference of rope at some point or another, so I recommend practicing over and over again until you find the right fit. You may also discover that certain ropes work better for you according to the particular workout. I prefer weighted ropes during my warm-ups to give my body that jolt of energy leading into my workout. I also prefer the weighted rope during resistance circuit rotations to help keep my heart rate elevated. This form of exercise also plays in well to the current trend of high intensity interval training (HIIT), which is why I look to the speed rope for a challenge in quickness and coordination during my higher intensity sessions. The speed rope is a fixture in my metabolic conditioning circuits since it is so effective and easy to transition to while I circulate through rounds. CrossFit has recently re-introduced double-unders, a technique in jump roping, which has created a demand for wired speed ropes. Double-unders require an advanced skill set and a lot of practice, much like most power movements in CrossFit. Working on mastering them is a fun way to kick your jump rope sets into high gear while ramping up your metabolism tenfold. Again, you will find the rope that best suits you by taking the time to try them out. Whether using the weighted rope for an easier pace or a speed rope to blaze through double-unders, you will find a challenge that’s appropriate. So with the Rocky theme song playing in the background, I challenge you to mix in a bit of jump rope to your workouts.
Hold both handles in one hand and swing the rope to develop a feel for the rhythm. Next, without using the rope, practice jumping. Now, put the two together—try jumping continuously for 1 minute. The more you begin to incorporate this technique into your workout, the longer you’ll be able to jump.
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Workout
Lunges for Building Agility Working on a basic to develop better strength
By Diane Vives, M.S., C.S.C.S., N.S.C.A.-C.P.T.
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Lateral Lunge photography by Brian Fitzsimmons
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his month, Diane Vives is at Fuerte Fitness with trainer Coy Schneider. The focus of this series of movements is on building good agility. To develop agility, Vives explains that it’s important to work on change of direction strength, which then builds into reactions, quickness, and decision-making skills in movements. Strength is the base for change of direction, and a lot of that entails lateral movements. It’s often left out of training, which is why these particular movements are great to incorporate into circuits. The movements take basic components and add variations, starting with a lateral squat and then adding side movement (lateral lunge), extension (lateral power shuffle), and a driving motion (skaters with drive-and-stick motion). Start with two to four sets twice a week, building to four over four weeks. Each set includes 24 reps of each movement. End with six reps of each movement as a power endurance move to finish.These combined movements create a great metabolic circuit in addition to enhancing change of direction.
performed by Coy Schneider at Fuerte Fitness
Prisoner Position
Refers to arms held out at shoulder height, bent at elbows, with fingertips reaching up and aligned behind the ears
Lateral Movement Variations
Why: to develop strength necessary for improving agility What You Need: A step or box (for lateral power shuffle movement only) Lateral Squat Starting Position: • Standing upright with tall posture, wide stance, toes forward, sit back into hips • Arms in prisoner position Movement: • Keeping one leg straight, lean toward the alternate side as that knee bends • Alternate from side to side, making sure to sit back on hips for every repetition • Return to a tall, standing position between each left and right lunge • Maintain proper arm position, which encourages lat expansion
Lateral Lunge Mechanics are very similar to lateral squat but stepping movement is added, which exaggerates the deceleration position
Starting Position: • Standing upright with tall posture, feet hip-width apart • Arms in prisoner position Movement: • Step the right foot out to the right side while sitting back into hips; the right knee will bend while the left leg stays straight • Maintain a forward position on the toes while using the inside edge of the shoe • Return to starting position with chest up, eyes forward, arms in position • Step to the left, repeating the movements previously performed 11.2014 • au st infItmagaz i n e . c o m • 103
Workout
Lateral Power Shuffle Instead of emphasizing the outside foot as in the lateral lunge, the step-based leg is the method for producing force, and a leap with extension has been added
What You Need: step or box Starting Position: • Standing in a tall posture, place the left foot flat on the top of the box; there will be a bend in the left knee, and the right leg is straight • The right foot is parallel to the box on the ground • Arms hang loosely at each side Movement: • Leap upward as arms swing up overhead to perform a shift in foot placement • The left foot moves to the ground on the left side of the box as the right foot takes its place on top of the box • The right leg is now bent, while the left leg is planted with the left foot on the floor • In the middle of the flip, arms should be held overhead with the body in full extension as you drive laterally
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Skaters with Drive-and-Stick Motion Starting Position: • Place the right foot flat on the floor; lift the left foot upward, to that there is a slight bend in the knee, and balance • Lean forward, so that the chest faces the floor • Arms are positioned so that the right arm is behind the body and the left arm ahead of the body, each slightly bent with hands relaxed and open Movement: • Drive laterally, taking a wide leap onto the opposite single leg stance while arms shift position • Maintain a forward position with the toes, chest up, eyes forward • Hands should drive laterally right across belt line, driving lateral movement (no upward movement)
Want a guided look at these movements? Interested in a more detailed look at these movements? Check out the workout video on austinfitmagazine.com/Videos/
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Coach Carrie
13.1 Reasons to Train for a Half Marathon
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unning season has officially started in Austin. The Austin Distance Challenge presented by Austin Fit Magazine is in full swing, and two of Austin's most beloved races are just around the corner: the 3M Half Marathon (Jan. 25) and the Austin Half/Full Marathon, just a few weeks later on Feb. 15, 2015. If you're comfortable with 5K and 10K race distances, it might be time to consider increasing your distance goals. And for those who have raced longer distances, now may be the time for a challenge by setting new time goals at the half marathon distance.
Don’t worry; you're in good hands because I’m kicking off the first four weeks of a 12-week half marathon training plan that leads to either the 3M or the Austin Half. Are you ready to make the commitment? What holds many of us back from achieving goals is a negative mindset: we're not good enough, not fast enough, we don't deserve it—all of the reasons we can't achieve a goal. Whether having doubts or needing additional encouragement for taking the half marathon plunge, here are 13.1 reasons why this distance leap might be good for you.
1. Tour Austin.
the same weekend as the Austin Half. Spend quality time with the one you love by running 13.1or 26.2 miles around the city together. Enjoy a romantic, celebratory dinner after the race and raise a glass to toast your teamwork in making it to the finish line. Bonus: chocolate and champagne just taste better when you've run that far.
afternoon nap before dinner. This isn’t to say that training for a half marathon doesn’t take time, but it does allow more freedom for fun and other social obligations on a weekly basis that don't include fartleks, tempo intervals, and long four-hour runs from North to South Austin. In other words, while you train hard for a half, you still get to play hard.
Whether getting ready for 3M or the Austin Half, this twelve-week plan provides a mixture of tempo work, fun runs, and a safe long-run build with recovery weeks included that can get you to the finish line. Suitable for beginners, it’s also adaptable for experienced runners ready to step up their tempo and set new personal records. Following a plan created by a coach saves a tremendous amount of time and guesswork that comes with putting together a multi-week schedule.
5. You need electrical tape or Post-its.
7. You’ll need less recovery time.
Let's face it—beside the net downhill course, one of the biggest attractions to the 3M Half Marathon is the swag bag overflowing with stacks of Post-it notes, ankle braces, tape, and other products from Austin-based 3M. You'll never need to buy photohanging stickies and Christmas wrapping tape again (or at least until next year’s packet).
I'm not necessarily talking about that mimosa recovery time as much as I'm talking about having the ability to return to training. The half marathon can certainly make you sore, but a quick ice bath, some foam rolling, and stretching, you can be back in just a few days. And if the half marathon is a step along the way in training for a full marathon goal race, this ability to jump back into training quickly is especially important.
4. It’s the perfect Valentine’s Day gift.
6. A social life is still possible. Your race starts at 7 a.m. and you can be drinking mimosas by 10 a.m. And you can get a killer
People love marathons and ultras for a reason; it's meditative and therapeutic to be out there for hours on end, and it's easy to fall into the routine of long,
Both the 3M Half Marathon and the Austin Half Marathon take runners through some of the hippest and most scenic parts of town. Shoal Creek, Hyde Park, the UT campus, Congress Avenue Bridge, First Street, and downtown Austin are all on the course, and there are plenty of fun photo-ops along the way for those inclined. Plus, as someone once told me, traffic only stops for you in two instances during your life—a race and your funeral procession. I don't know about you, but I want to take advantage of the race-day police patrol as much as I possibly can before my final parade!
2. Train in the Austin “winter.” Kudos to those who can train through the Austin summer for a fall marathon, which often means being up and running long before the sun has risen. Training for either 3M or the Austin Half means temperatures and humidity levels are 106 • austi nfItm agazi ne .com • 11.2 014
ideal and cool; chilly mornings give runners a chance to test speed and long runs without succumbing to the heat index and suffering performance drops.
3. Take the guesswork out of training.
Valentines Day weekend is also
8. It’s great for picking up the pace.
photos by Prakash; Andy Naumann
Why the half may be your perfect long-distance race By Carrie Barrett
slow, distance running. The half marathon, however, gives you a chance to take training and racing up a notch by working on speed and intensity. You'll get faster, more efficient, and your weekends won't be completely shot (refer to #6).
9. Test training progress prior to the marathon. The 3M Half Marathon is three weeks before the Austin Marathon, making it perfectly placed for those running 26.2 in February. Running a half is the best dress rehearsal for practicing marathon nutrition, pacing, gear, and any important strategies that you'll want to perfect. Plus, there’s simply nothing to replicate the adrenaline of a race morning with thousands of others than, well, a race morning with thousands of others.
10. Mama needs a new pair of shoes. While many view a race as a great reason to update the wardrobe, never try anything new on race day. However, you'll definitely want to purchase a new race shoes and break them in on a few runs, especially if you've been wearing your old ones for several months or hundreds of miles. It's important to put some air in the tires, so to speak; plus, new shoes just make you feel faster, right?
11. Enjoy those health benefits. When properly executed, training can vastly improve quality of health. Moderate training leads to an increase in cardiovascular strength and a decrease in blood pressure, stress, and weight.
Running multiple times a week also produces some serious calorie burn, which can help with shedding some unnecessary weight as well as bad habits.
12. Make new friends. There’s a training group for everyone in Austin. The best of friends know and understand what it takes to go to bed early, set the alarm for 5 a.m., and hit the road by 5:30 a.m. for a training run. A group provides the opportunity to share your passion for running with others; even a lone-ranger runner can still connect with new friends via social media outlets. Reach out, join a group, and become an integral part of this community of self-motivated people who are empowered to accomplish great things.
13. Support a good cause. Run to raise awareness and money for multiple charitable causes. The Austin Marathon developed a philanthropic program
Half-Marathon Training Plan for 3M or Austin Half
(Austin Gives Miles,) that allows participants to run for a variety of causes. The 2015 3M Half Marathon will contribute money to support Girlstart, a year-round, intensive science, technology, engineering, and math (STEM) education program for girls in grades K–12.
13.1 It's freakin' fun! There's something so rewarding and invigorating about pushing the body for 13.1 miles around this gorgeous town. Whether running alone or with a group, know that charities will benefit from your entry. Friends and family will be influenced and inspired by your efforts to set goals and accomplish amazing things. Most importantly, your body, mind, and soul will thank you. It doesn't get much better than that! What other reasons do you need? Start today, and happy running to you. afm
Weeks 1-4 (11/3–11/30)
Details of each workout will be on the Interactive Training Plan. Visit austinfitmagazine.com for more information.
Week 1 (11/3–11/9)
Week 2 (11/10–11/16)
Week 3 (11/17–11/23)
Week 4 (11/24–11/30)
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Strength, yoga, or core work
Warm Up (WU): 1 mile easy pace (RPE 3–4) or easy HR Zone 1 or low HR Zone 2 Main Set (MS): 20 min tempo pace. Think just slightly faster than half-marathon race pace. RPE 7–8 or HR Zone 4 Cool Down (CD): 1 mile easy pace (RPE 3–4) or easy HR Zone 1 or low HR Zone 2
XTrain – no running
Easy Run: 3 miles RPE is 3–5 or HR Zone 1–2
Rest!
Long Run: 6 miles 60–90 sec below race pace
Optional Run: 3 miles or XTrain
Strength, yoga, or core work
Warm Up (WU): 1 mile easy pace (RPE 3–4) or easy HR Zone 1 or low HR Zone 2 Main Set (MS): 25 min tempo pace. Think just slightly faster than half-marathon race pace. RPE 7–8 or HR Zone 4 Cool Down (CD): 1 mile easy pace (RPE 3–4) or easy HR Zone 1 or low HR Zone 2
XTrain – no running
Easy Run: 3 miles RPE is 3–5 or HR Zone 1–2
Rest!
Long Run: 7 miles 60–90 sec below race pace
Optional Run: 3 miles or XTrain
Strength, yoga, or core work
Warm Up (WU): 1 mile easy pace (RPE 3–4) or easy HR Zone 1 or low HR Zone 2 Main Set (MS): 30 min tempo pace. Think just slightly faster than half-marathon race pace. RPE 7–8 or HR Zone 4 Cool Down (CD): 1 mile easy pace (RPE 3–4) or easy HR Zone 1 or low HR Zone 2
XTrain – no running
Easy Run: 3 miles RPE is 3–5 or HR Zone 1–2
Rest!
Long Run: 8 miles 60–90 sec below race pace
Optional Run: 3 miles or XTrain
Strength, yoga, or core work
Warm Up (WU): 2 mile easy pace (RPE 3–4) or easy HR Zone 1 or low HR Zone 2 Main Set (MS): 6 x 1 min hill, RPE 7–8, HR Zone 3–4, recover for 2 min in between each Cool Down (CD): 1 mile easy pace (RPE 3–4) or easy HR Zone 1 or low HR Zone 2
XTrain – no running
Easy Run: 3 miles RPE is 3–5 or HR Zone 1–2
Rest!
Long Run: 9 miles 60–90 sec below race pace
Optional Run: 3 miles or XTrain
RPE = Rate of Perceived Exertion (1 is super easy – 10 is incredibly difficult) XTrain = Cross training days. Give your legs a rest and enjoy other activities such as swimming, yoga, or cycling. Beginners or New Runners: If you are starting from ground zero with this plan, I encourage you to take regular walk intervals during the prescribed workout.
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Events Featured Fun Fun Fun Fest
Sports and Outdoors November 7 Sunset Float Trip at McKinney Roughs Wind down the week with a two-hour, tranquil sunset float on the Colorado River. Soak in the beauty of the surrounding flora and fauna on this evening outing and admire the vibrant sunset while rafting downriver. Participants must be able to swim, and preregistration is required. $50; lcra.org/ parks/outdoor-programs/mckinney-roughsnature-park/Pages/community-programs.aspx November 13 Movies in the Park—The Dark Knight What could be more relaxing than an evening sprawled on the grassy lawn of Republic Square Park, watching a free movie, pup and picnic basket in tow? The Dark Knight, a 2008 box office hit starring Heath Ledger and Christian Bale, is the Alamo Drafthouse and Austin Parks Department’s last free movie of the season. Free; austinparks.org/calendar.html November 22 Domain’s Annual Holiday Tree Lighting The Domain kicks off the holiday season with the lighting of their 40-foot Christmas tree. Enjoy special in-store events, musical performances, a special appearance by 108 • aust infItmagaz ine.c o m • 11.2014
Santa, and family-friendly activities, such as face painting and balloon twisting. Free; simon.com/mall/the-domain/stream/thedomain-lighting-of-the-great-tree-1395568 Texas Tri Series Finishers Party Triathletes who completed the seven-event Texas Tri Series are invited to a celebratory by-invitation-only event at the Hyatt Regency Hotel. Races in the 2014 series sponsored by Jack & Adam’s Bicycles include the Rookie Tri, Lifetime CapTex Tri, Lake Pflugerville Triathlon, Couples Triathlon, Jack’s Generic Triathlon, TriRock Austin, and the Kerrville Triathlon Festival. Congrats to all finishers! Look to December’s issue of AFM for photos from this event. November 30 Zilker Holiday Tree Lighting Ceremony Gather family and friends together and head over to Zilker Park to watch the 48th annual lighting of the 155-foot Zilker Tree. This unique spiral pattern of lights is created each year by Austin electricians; it was first lit by Mayor Pro Tem Emma Long in 1967 and has been a city focal point around the holiday season ever since. A total of 3,309 lights make a mesmerizing sight—especially from within, where kids (and kids-at-heart) can spin around while looking upward. Free; austintexas.gov/zilkerholidaytree photography by David Weaver
LOOKING FOR AN ORTHOPAEDIC SURGEON? Arts November 6 Bastille—“Bad Blood” The Last Stand Tour U.K. rock band Bastille’s triple platinumcertified song “Pompeii” has dominated radio play, and the group hits the stage of the Cedar Park Center as part of their 2014 North American Fall tour. Named an MTV 2014 “Artist to Watch,” their debut album “Bad Blood” has sold more than 800,000 copies in the U.S. since its release last fall. Tickets start at $30; cedarparkcenter.com/events/detail/ bastille November 7–9 Fun Fun Fun Fest Didn’t make it out to ACL? Want more music? Fun Fun Fun Fest is the ticket. Now in its ninth year, this independent festival has become renowned for its musical lineup and collection of comedy, food, action sports, and poster art experiences. Judas Priest, King Diamond, Modest Mouse, City and Colour, 2 Chainz, Wiz Khalifa, Nas, Girl Talk, Scott H. Birham, John Waters, and Fred Armisen are some of the standout performers on this year’s lineup. Passes start at $85; funfunfunfest.com
Food and Drink
prestigious James Beard Award); the evening includes fabulous food from Chef Qui, live entertainment, dancing, silent auction, and more. Proceeds benefit the Cystic Fibrosis Foundation. Sponsorship packets for tables vary in price; quitothecure.com November 15 Austin Fermentation Festival Le Cordon Bleu Academy hosts this festival devoted to preservation techniques used to make foods such as sauerkraut, dry sausages, kimchi, and yogurt, and in pickling of produce. The day includes workshops, a community culture swap, fermented foods and product vendors, book sales, food for purchase, fermented beverages, a vegetable farmers’ market, and live music. Free; texasfarmersmarket.org/austin-fermentationfestival-2014/
Michael W. Burris, M.D. Fellowship Trained in Sports Medicine Specializing in treatment of knee and shoulder injuries in athletes of all ages ACL injuries are a particular focus and area of expertise
CapitalCityOrtho.com 12201 Renfert Way • Suite 370 (512) 617-1989
Lifestyle November 6–9 Wanderlust Festival Want a weekend escape without having to leave the city? Look no further than the Wanderlust Festival. A four-day long traveling urban retreat, Wanderlust brings together some of the world’s leading yoga teachers and renowned speakers as well as top musical performers and chefs. This is the festival’s second year has in Austin; last year’s event attracted more than 3,000 attendees. Tickets start at $99; austin. wanderlustfestival.com.
November 8 Healthy Holiday Baking Class Learn how to cut back on the calories this holiday season without having to sacrifice sweets at this hands-on baking class hosted by Le November 15 Cordon Bleu-trained chef Inge Austin Street Art Tour Bothma. Chef Bothma will Explore Austin’s visually share some of her go-to Submit your event diverse and beautifully recipes, instructing students online at austinfitmagazine.com crafted street art on this in the art of delicious and expert-led walking tour. nutritious holiday-inspired Gain insight into street cakes, puddings, cookies, art history while listening and hot beverages. $69; to stories about the local and naturalepicurean.com/publicinternational graffiti artists who call this classes/ city home. $40; eventbrite.com/e/austin-streetart-tour-tickets-13404197315?aff=es2&rank=11 November 14 Qui to the Cure Austinite Paul Qui has teamed with the Cystic Fibrosis Foundation for an exclusive meet-and-greet event at Brazos Hall (204 E. 4th Street). Qui is known for his local eateries (East Side Kings, Qui), national exposure (season 9 of Top Chef), and awardwinning approach to food (winner of the 11.2 0 14 • au st infItmagaz ine.c o m • 109
TEXAS
ROWING
CENTER
Fall Special 7 Months for $299 or 13 Months for $399 • • • • •
Intro-to-Rowing Program (6 classes) Unlimited Rowing, Kayaking, Canoeing Unlimited Stand Up Paddling Gift Certificates Available Experienced Coxswains row FREE!
North Shore of Town Lake on Hike & Bike Trail behind Austin High School
512.467.7799 www.texasrowingcenter.com info@texasrowingcenter.com
Rides&Races Featured ThunderCloud Subs Turkey Trot 5-Miler
NOVEMBER November 1 Corner Store Country Run Dell Diamond, Austin, TX • cornerstorerun.com Jack O Lantern Marathon/Half Marathon/10K/5K San Antonio, TX • iranmarathons.com/October Jameson 5K Run and 1 Mile Mosey Georgetown, TX • jameson5k.com Latino Leaders of America 2nd Annual 5K Walk-Run-Lead 5K Cedar Park, TX • latinoleadersofamerica.org 110 • austi nfItm agazi ne .com • 11.2 014
November 2 Spooktacular 5K and Fall Fest Austin, TX • ausslcfriends.org Cedar Park 5-Miler/5K Cedar Park, TX roguerunning.com/events/940.html Run by the Creek 5/10K Dripping Springs, TX • runbythecreek.com Zombie Marathon/Half Marathon/10K/5K San Antonio, TX • iranmarathons.com/October
ABR5K9 5K/3K Benefitting Austin Boxer Rescue Round Rock, TX • runsignup.com/Race/TX/ Austin/AustinBoxerBOOgie5K3K? November 8 2014 Step Out Walk/Run Austin, TX • stepout.diabetes.org Dirt Trails & Pony Tails 5K & 10K Austin, TX • trailheadrunning.com/dirttrails Jameson 5K at Southwestern Georgetown, TX • jameson5k.org
photo by Caritas of Austin
Cash. Keys. Phone. ID.
Wurst 5 Mile Run New Braunfels, TX • athleteguild.com/running/ new-braunfels-tx/2014-wurst-5-mile-run
November 22 Mustache Dache 5K Austin, TX • mustachedache.com
Dare to Be Powerful 5K San Antonio, TX • runsignup.com/Race/TX/ SanAntonio/DaretobePowerful5K
Blacklight Run Travis County Expo Center, Austin, TX blacklightrun.com
Tour de Gruene Bike Race Gruene, TX • tourdegruene.com
Gobble Wobble 5K Georgetown, TX • runsignup.com/Race/TX/ Georgetown/GobbleWobble5K
November 9 YogaRUNga 10K & Half Marathon Austin, TX • bluehoneyyoga.com/yogarunga November 15 The Pump Run 5K and Kid’s K Round Rock, TX • thepumprun.org Vern’s No Frills 5K Georgetown, TX • noexcusesrunning.com Camp Agape Memorial Run and Kids Walk Marble Falls, TX • runsignup.com/Race/TX/ MarbleFalls/CampAgape2014
GUSTO Push 20-Miler/10-Miler/5K San Antonio, TX • carrerathon.com The Wurst Ride 100K/42K Bike Ride Austin, TX • wurstride.com
Texas Trail Runner’s Endurance Run Huntsville, TX • solerssports.com/events/ texas-trails-endurance-runs/ Wild Hare Trail Run 50mi/50K/25K/10K Warda, TX • tejastrails.com/WildHare Reveille Peak 100K Mountain Bike Race Burnet, TX • terrafirmaracing.com/view. asp?id=81 November 27 ThunderCloud Subs Turkey Trot 5-Miler Austin, TX • thundercloud.com/index.php/trot Cedar Park Turkey Day 5K Cedar Park, TX • cedarparkturkeyday5k.com
™
4th Annual Stud Run 5K/10K and Half Marathon New Braunfels, TX • runsignup.com/Race/TX/ NewBraunfels/StudRun5Kand10K
Carry all of your running essentials!
Pfeathered Pfun Runs 10K/5K/Kid’s K Pflugerville, TX • pfunrun.com Georgetown Turkey Trot 5-Miler Georgetown, TX • noexcusesrunning.com DECEMBER
Fall Foliage Frolic 58M/42M/25M Bike Ride Fredericksburg, TX • visitfredericksburgtx. com/events/15th-annual-fredericksburg-fallfoliage-frolic-bicycle-ride/ November 16 Susan G. Komen Race for the Cure 5K Austin, TX • komenaustin.org/komen-race-forthe-cure Battle of Leon Creek 20K and 20 Miles San Antonio, TX • scallywompus.com November 15–16 CX7s Austin Cyclocross Festival Walter E. Long Park, Austin, TX cx7s.com November 21 Electric Run 5K San Antonio, TX • electricrun.com/sanantonio
December 5 Lights of Love 5K Mueller Park and Hangar, Austin, TX rmhc-austin.kintera.org/faf/home/default. asp?ievent=1115264 December 6 Trail of Lights 2-Mile Fun Run Austin, TX • austintrailoflights.org/2014-trail-oflights-fun-run unBEARable Fun! Run 5K Burnet, TX • unbearablefunrun.weebly.com Run Like the Wind 5K Austin, TX • schrodifund.org/ RunLiketheWind.htm Spicewood Vineyards Half Marathon/10K Spicewood, TX • runintexas.com
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www.spibelt.com 866.966.4440
Made in Austin
Rides&Races Featured Trail of Lights 2-Mile Fun Run
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Sights & Sounds of San Marcos 5K San Marcos, TX • sights-n-sounds.org/5k/ December 7 Austin Jingle Bell 5K Austin, TX • austinjinglebell.com Decker Challenge Half Marathon Austin, TX • austinrunners.org/events/deckerchallenge/
JANUARY January 1 Commitment Day 5K Austin, TX • commitmentday.com January 11 Road to Prosperity 5K Camp Mabry, Austin, TX • active.com/austin-tx/ running/distance-running-races/road-toprosperity-5k-2015
Race #3 in the ADC presented by Austin Fit Magazine
Rock ‘n’ Roll San Antonio Marathon San Antonio, TX • runrocknroll.competitor.com/ san-antonio Mission to Mission Charity Bike Tour San Antonio, TX • m2msa.com December 13 Cedar Park Jingle Bell 5K Cedar Park, TX • roguerunning.com/ events/934.html Polar Bear Mud Run 5K Spicewood, TX hlccc.org/events/polarbear/ Girls on the Run 5K San Antonio, TX gotrsanantonio.org
Rogue Distance Festival 30K/Half Marathon/10K Cedar Park, TX • roguedistancefestival.com Race #4 in the ADC presented by Austin Fit Magazine
January 17 Rangers Resolution Run 10K/5K Cedar Park, TX • roguerunning.com/ events/697.html
Submit your ride or race online at
Bruises & Bandages Half Marathon/10K/5K Georgetown, TX trailheadrunning.com/bruises. html
austinfitmagazine.com
December 14 HITS Endurance Circuit of The Americas, Austin, TX hitsrunning.com/austin-tx/ Biggest Loser Run/Walk 10K/5K Six Flags, San Antonio, TX biggestloserrunwalk.com/SixFlags_Fiesta_ Texas_race
Purgatory Trail Run 5K and 10 Miler San Antonio, TX • athleteguild. com/running/san-marcostx/2015-3rd-annual-purgatory-trail-
run January 25 3M Half Marathon Austin, TX • stepout.diabetes.org
Medicine in Motion Martha Pyron, MD
Family and Sports Medicine ~ Concussion Management ~ Rehabilitation ~ Nutrition ~ Personal Training
Race #5 in the ADC presented by Austin Fit Magazine
January 31 Austin Gorilla Run 5K Austin, TX • austingorillarun.com
December 20 Vern’s No Frills 5K Georgetown, TX • noexcusesrunning.com
Central Location at
711 W. 38th Street, Ste G4
December 22 Madeleine Memorial 5K Christmas Stroll New Braunfels, TX madeleinehindmanmemorialfund.com
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DISCOVER!
Tell us about it! Give us a shout at @AustinFit. We'd love to hear about your experience!
Hiking South Austin’s Volcanoes
I
A secluded preserve provides a family-friendly outing
t’s easy to miss the Blunn Creek Preserve; there’s only street parking at the trailhead on St. Edwards Drive or Long Bow, and signage is unobtrusive. Once inside the preserve, it’s easy to forget the surrounding city. A preserve is different from a park. Preserve land has been purchased and set aside because it features some unique natural feature or special ecosystem, and improvements are minimal. This 38-acre preserve includes the Blunn Creek watershed and unique volcanic rock formations. Coyotes are present; as a result, dogs are not allowed in the preserve (bikes are also excluded). Hours are dusk to dawn. In the 1940s and ’50s, a large part of the preserve was a dairy farm. Over the years, invasive plant species have encroached, choking out the natural fauna. Jerry Levenson (aka “The Ligustrum Liqudator”), a dedicated worker at the preserve, explained that a unique partnership between many groups and a small army of volunteers is toiling to remove the invasive species and restore the Blunn Creek land to its original varied ecosystem. The piles of brush along the trails are made up of ligustrum to be chipped; the mulch spread on the pathway is made from these wood chips. Rene Barrerra with the Austin Nature Preserves Management said, “We are very fortunate to have dedicated volunteers like Jerry Levenson and the Blunn Creek Partnership. They assist us with organizing stewardship projects that focus on removing invasive species and— equally important—planting natives back into the ecosystem.” Trails are marked with metal poles at cross points. Take the Creek Trail down to cross Blunn Creek. Look for the huge live oak, estimated to be some 470 years old. Climb upward to take advantage of the scenic overlooks, which are actually the tops of ancient volcanoes that erupted 75 million years ago and covered the area in ash. One of the overlooks provides a spectacular view of St. Edward’s University, while another gives a scenic look at downtown Austin. Pathways are clear but terrain can be rocky and is not suitable for strollers. The amount of water in the creek affects crossings, so be careful following a heavy rain. In the spring, bluebonnets can be breathtaking; prickly pear cacti make spectacular showings in the fall when the fruit is ripe. Look for native Texas persimmons as well—one of the area’s largest persimmon trees is located near the St. Edward’s Drive trailhead.
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To learn more about how you can help volunteer at Blunn Creek Preserve (or any other Austin-area preserve), visit austintexas.gov/department/volunteeraustin-parks-and-recreation, call 512-974-9461, or email rene.barrerra@austintexas.gov
photography by Brian Fitzsimmons