August 2014 - Austin's Fittest Issue by Austin Fit Magazine

Train

Tri, Swim, Swim,Bike, Bike,Run, Run, & Workout Workout Tips Tips from from Experts Experts

AustinFitMagazine.com

Are AreYou You Ready Ready For ForSome Some Football? Football?

Body Body and and Soul Soul

Kliff KliffKingsbury Kingsbury kicks kicksoffoff AFM’s AFM’sfootball football preview preview

Parenting Parenting Your Your Athlete Athlete

How How Austin’s Austin’s FITTEST FITTEST Play Playtoto Win Win

Hydration, Hydration, testing, testing,and and workouts workouts

Let LetititFly Fly

Archery Archery Training TrainingCenter Center prepares prepares Olympic Olympic hopefuls hopefuls

2014 AFM FITTEST 2014 AFM FITTEST Overall Individual Overall Individual Winner Winner

Julie Pickler

August 2014

David Braswell

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The Athleta Esprit de She Cycle Tour returns to Austin for a day of riding accessible to beginner and seasoned riders. Celebrate your success at the signature Athleta Esprit de She post-ride pool party featuring a Bubbly Bar, Beauty Bar, healthy eats and hot tunes. All riders receive a custom Moxie Cycling jersey valued at $58 and more! Enter the promo code PA14 during registration for a chance to win an exclusive Athleta Esprit de She gift pack.

AUSTIN Cycle tour Âť Sept 13, 2014

Contents

August 2014

Features + Cover Stories

51 Austin’s Starting on page

Fittest

2014 winners illustrate fitness at all ages

32 Kick Up Your Coffee

Adding butter may be a recipe for health

68 Texas Tech’s Kliff Kingsbury

Ushering in a new era in college football coaching

74 Avoiding a Hot Makeup Mess Tips for beating the summer heat

86 Necessary Limits Health scare inspires athlete to evaluate training purpose

98 Let the Arrows Fly What it takes to be a competitive archer

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Cover photo by Brian Fitzsimmons; Makeup by Lauren Lumsden, Rae Cosmetics; Hair by Lacey Fuentes, Rae Cosmetics Featured here: Janice Wirtanen

Contents

August 2014

Departments + In Every Issue

100

Building Up Kids Austin’s Butch Hadnot leads summer conditioning camp

Fuel

26 Celebrating Hatch Green Chili Season This stacked enchilada casserole feeds a crowd

28 Hydration for Young Athletes

Finding the proper balance of liquids and workouts for kids

40 Profile: Emmanuel Acho

Education is a priority for the NFL lineman

44 Strolling on the Boardwalk A pictorial essay on Austin’s lakeside addition 46 Runners and Wheelchair-bound

30 Healthy After-School Snacks

Five options for hungry students

Athletes Team Up Austin-based Ainsley’s Angels shares racing with all

LIVE

LOOK

FEEL

Mountain Biking This old-school workout takes training to the limit

82 Student-Athletes and HCM Heart screening could save a child’s life

102 Changing Stance in

Getting the basics on types, bites, and follow-up

84 Your Body’s Filter Know your kidneys

TRAIN

76 FitFinds: Cross Country Season

Nutritionist Carly Pollack provides get-away guidance

What every runner needs for xc meets

92 Elevating Your Training Triathlete Chris Toriggino shares his top five strategies

38 A Look at the DKR Fund

78 What’s New in Austin

94 Cancelling Out the Negative Successful swimming means silencing the critic within

34 Vacations, Diets, and Living Life

A Longhorn legend inspired an Alzheimer’s nonprofit

Profiling the latest in shops and stock

96 Using Sprints in

80 Tick 101

Functional Movement Mixing up the base of support provides big gains in lower body movements

106 Stoking the Training Fire What to do when running motivation just isn’t there

In Every Issue 14 From the Publisher 16 Letters to the Editor 20 Contributors

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22 WWW 24 Fit Focus 36 FAQ

48 The Pulse 90 Healthy Bits 110 Events Calendar

112 Rides & Races 114 Discover!

photography by Lauren Pape

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Publisher's Letter

Publisher/CEO Louis M. Earle

Testing Yourself

Good for the body, soul, and mind

ow that year three of the AFM FITTEST is history, I found myself reflecting on the challenges that this event creates and the lessons we learn from them. As you read through the interviews with our winners, you see a common theme of introspection with almost philosophical leanings. Some have to do with how to train; others focus on attitude, concentration, or emotionality. But all seem to be minirevelations about how to deal with challenges and succeed. They often inspire us to consider parallels in the way we live. It is really motivating to read these thoughts and reflect on the significant values they reference. In our often cynical world ideas such as “hard work pays off,” “you can always improve,” “in the end, it’s not what you did; it’s how you handled yourself and why you did it that counts,” strike me as a welcome contrast from which we can all learn. For the AFM team, re-scheduling the FITTEST event was our worst-case scenario. Even with contingency planning, there are always unknowns and issues beyond one’s control, but like our competitors, a positive attitude and a commitment to do the absolute best you can makes almost anything possible. I want to thank all our wonderful sponsors, suppliers, volunteers, and most of all our competitors for their awesome, positive response to this year’s rescheduling challenge. Without this overwhelming support, we could not have been successful. On behalf of AFM, thanks to everyone for an understanding and positive attitude. So, in spite of the weather, the 2014 AFM FITTEST grew significantly again this year. The team competition was the biggest winner, with more than 50 teams competing across all three categories. We had more competitors, sponsors, and spectators and loads of folks in the center tent all day taking advantage of the shade and the freebies. And amid all the sweat, grunts, groans, and cheers, the human reaction seen most often were the smiles from people having fun. This event epitomizes Austin Fit Magazine’s mission to help people adopt healthy lifestyles to optimize the quality of their lives. To quote Janice Wirtanen, our 60+ Women’s Winner: "I have learned that if one wants to become physically fit and maintain that fitness, one must make it one’s lifestyle. This becomes more important as we age, because we don't merely want to 'exist,' we want to live a quality life.”

COO & Assistant Publisher Alex Earle eDITOR in Chief Leah Fisher Nyfeler Assistant Editor Natalie England Art Director Weston Carls Director of Marketing & Communications Carrie Crowe Senior Advertising Consultant Betty Davis Advertising Consultant Brittany Summerford Writers Carrie Barrett, April Cumming, Keri Heath, Elli Overton, Carly Pollack, Chris Toriggino, Diane Vives, Anne Wilfong Operations Assistant Jackie Pica Interns April Cumming, Keri K. Heath (Editorial) Gretchen Goswitz (Design) General Inquiries info@austinfitmagazine.com Advertising Inquiries ads@austinfitmagazine.com Submissions ideas@austinfitmagazine.com fitfocus@austinfitmagazine.com Event Listings austinfitmagazine.com/events/ submit-an-event 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.

See you all at the AFM FITTEST in 2015!

Keep Austin Fit,

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.

Lou Earle, Publisher, CEO

Please recycle this magazine

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photography by Dennis Burnett

JAMES ALLEN

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Letters to the Editor

photography by Travis Perkins

There is no recognition in your publication/organization that you have some competitors over 70 in the AFM FITTEST. No one expects this to be separate 10-year category in the competition when there are hardly any competitors [of this age]. But when you recognize 5-year categories in your magazine, including over 65, why is over 70 disregarded? One would think there would be interest in encouraging fitness in older folks, which your magazine generally does well, but that does not seem to be the case with regard to the AFM FITTEST. Training for such a test is a challenge for everyone, and I promise you it does not get easier with age. — B.Baldinger This letter came to my inbox in Nov. 2013. Excellent points, and I saved it as a reminder. I am happy to report that this year’s coverage includes 5-year age division winners for as many ages as were represented in the 2014 AFM FITTEST.

Writer Mason Wheeless and WeViva received this special note regarding AFM’s July story (pp. 46–47). I just saw the Austin Fit Magazine article about WeViva. I live at one of the apartments where we have WeViva Zumba classes two days a week. I cannot really tell you how much I have appreciated Zumba being available to me. I am a stay-at-home/ homeschool mom of two boys. I am a long-time runner. I live here at this apartment and live a lowerincome lifestyle because my 11-year-old son's disability requires me to homeschool him. Last year was our first year homeschooling with both boys home full time and my husband works weird hours. I wasn't able to get out and run regularly and our YMCA membership was the first expense we cut. It was so very hard on my mental health to not work out. Zumba, having childcare, and being on property literally saved my life in 2013. I read that one of WeViva’s passions was allowing moms to get that hour of time to take care of themselves and I wanted you to know it really is working. Thank you. — L. Payne 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 nf Itm agazin e .co m • 08 .2 014

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 @heatbootcamp, @prissherrera, and @jesinaustin 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 facebook.com/austinfitmagazine twitter.com/austinfit instagram.com/austinfit pinterest.com/austinfitmag youtube.com/austinfitmagazine

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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.

Payson McElveen

Jayme Lamm

An athlete since the age of 5, when she struggled to pop a wheelie while showing off for a boy, Lamm has always had a knack for adventure, sports, and fitness. After working in professional sports PR and marketing for five years, Lamm is now a freelance sports and travel writer based in Houston, Texas. Her work has appeared in ESPN, Bleacher Report, CNBC, CBS, and many other publications. She was selected as an Action Hero for Women’s Health Magazine the past two years. (page 40)

Kelly Arthrell

Kelly Arthrell is the chef instructor at the Central Market Cooking School in Austin. (page 26)

Payson McElveen is a 21-year-old professional cross-country mountain bike racer and Austin native. He rides for Richard’s Rainwater MTB Racing and the U.S. National team. He is also a coach with Williams Racing Academy and a part-time student at Fort Lewis College, where he competes collegiately in the offseason for the Skyhawks. A member of the national team since age 17, McElveen has had the privilege of competing all over the world, from China to Puerto Rico and throughout Europe. A multi-time national championship podium finisher, McElveen has steadily progressed each year of his young career most notably in 2014, when he finished sixth in the internationally stacked opening round of the U.S. Cup and was selected as one of two U23 riders to the U.S. Pan American Championships team. Currently, he calls Durango, Colo. home in the summer/fall and spends the winter/spring in Austin. (page 96) paysonmcelveenracing.com @paysonmcelveen

Mason Wheeless

Mason Wheeless is a native Austinite and the owner of RFI fitness, a recent start-up fitness and wellness company. Wheeless is an ambassador for MapMyFitness and he also volunteers with Goodwill Globetrotting. As a result of his experiences on his recent trip, Wheeless expects to make volunteering a regular part of his life. (page 46)

TheBlondSide.com

Lauren Lumsden

Lauren Lumsden is the director of operations and lead makeup artist for Rae Cosmetics, where she has worked for the past five years. Experienced in television, film, print, runway, and bridal services, Lumsden has gained a reputation as a premier makeup artist. She recently won a Golden Boot award at Austin Fashion Week 2014 for Best Hair & Makeup Team. Lumsden holds a degree in Hispanic Studies with a minor in Business from the University of Texas at Austin and has been an Austinite since 2001. (page 74) Facebook.com/LaurenLumsden.Hair.Makeup RaeCosmetics.com

mason@rfifitness.com facebook.com/RFI.fitness facebook.com/gwglobetrotting

Tim Zeddies

Tim Zeddies, Ph.D., has a private practice in clinical and sports psychology. He has authored articles and given public presentations on promoting peak performance in athletic and business settings, how to use mental skills in competitions and races, how to stick with a program of exercise, and increasing appreciation of the risks of overtraining. Dr. Zeddies has been the consulting psychologist for the University of Texas football program for the last ten years. He won the 40–49 male division of the AFM FITTEST in 2012 and 2013 and has also won the 2012 and 2013 Austin’s Fittest Doctor competition. In addition, Dr. Zeddies was a member of the Dane’s Body Shop team that won the 2013 AFM FITTEST Team division. (page 86) centralaustinpsychology.com

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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.

Submit FitFocus Photos Here’s how.

Photos must be original artwork submitted in 300 dpi. Include credited photographer’s name, title of photo, and location in an email with the photo attachment. Email photos to fitfocus@ austinfitmagazine. com . Images

published in Austin Fit Magazine become the property of AFM.

what’s White-hot on the web

austinfitmagazine.com

AustinFitMagazine.com Videos

@AustinFit Most Popular AFM Tweet Does sweating mean you are burning more calories? http://ow.ly/yVGFc

/AustinFitMagazine

Most Popular Pinterest Pin

Upcoming Digital Stories

A F m

This month’s new workout video shows how to find gains in lower body fitness by changing the stance of workouts. Shift from two feet to one for more workout kick.

Look to the weekly AFM newsletter for information about new blogs, upcoming online articles and past print favorites, special discounts, giveaways, and the latest word on fitness. Sign up at austinfitmagazine.com/subscribe

Bonus material: Additional photos and information are available at austinfitmagazine.com for each of the AFM FITTEST Age Group Champions.

H O W -TO Check austinfitmagazine.com for instructions on how to make your own stretch rope.

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Football isn’t the only activity under those Friday night lights. Marching band is a huge component of fall frenzy in Texas. Find out just what it takes to play in a drum and bugle corps as part of the national Drum Corps International circuit. Are you a parent with a student-athlete who still needs that physical in order to participate? Not sure what your school district requires for school sports? AFM has compiled a handy list of information from local school districts regarding athletic participation. In the Archives: Tim Zeddies has written several articles for AFM that provide expert insight into the psychology behind training and transformation. “So, What is Sports Psychology?” (September, 2013) “Nine Tips to Sustain Your Exercise Plan in 2013” (January, 2013) “It’s Go Time: How to Press Your Play Button” (January, 2013) “Overtraining? Who, Me?” (September, 2012)

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Recipe

Did you know?

Hatch Green Chile Chicken Enchilada Casserole By Kelly Arthrell, Chef Instructor – Central Market Cooking School

Seasonal peppers pack the punch

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Chili peppers are native to Central America and were used as a spice in Mexico before their introduction to the world by Spanish and Portuguese explorers in the 16th and 17th centuries. The peppers are abundant sources of vitamins and minerals including photography by Brian Fitzsimmons vitamin C and collagen, which is a protein necessary to maintain body structures.

What You Need

Note: This recipe serves 8 to 10 people and can be cut in half.

Green Chile Enchilada Sauce

3 cups water

Monterey jack blend

3 tablespoons olive oil

2 dashes of white wine vinegar

2 cup carrots, diced

1 ½ cup yellow onion, finely chopped

Salt and pepper, to taste

2 ½ cup onions, diced

Enchilada Ingredients

2 tablespoons olive oil

18 multi-grain tortillas (make this gluten free by substituting corn tortillas)

1 cup pre-prepared pico de gallo

12 cups shredded chicken

Salt and pepper, to taste

3 cloves garlic, minced 15 mild hatch peppers, roasted, with skin removed 3 tablespoons flour (make this gluten free by substituting quinoa flour)

8 eggs

4 cups of shredded cheddar and

How to Make It 1. To prepare the sauce, heat oil in a large, heavy saucepan over medium-high heat. Add onions and cook until translucent. 2. Add garlic and cook until fragrant. Remove from heat. 3. Place garlic, onions, and roasted peppers in blender and puree till smooth. 4. Return puree to pan over medium-high heat. Sprinkle in flour and stir until slightly thickened. 5. Add water, vinegar, and chilies. Simmer for 10 minutes. Remove from heat and let cool. 6. Preheat oven to 350 degrees. Have 11”X17” casserole dish ready. 7. Sauté carrots and onions in olive oil over medium-high heat until the onions are translucent and the carrots begin to soften. Season with salt and pepper to taste. 8. Dip six tortillas in the prepared green chile

sauce, shaking off excess. Line bottom of the casserole dish with dipped tortillas. 9. Distribute about half of the shredded chicken across this layer of tortillas. Sprinkle with about half of the onion and carrot mixture. Spread a thin layer of sauce over top. 10. Dip six more tortillas in chile sauce, then layer on top of chicken and veggies. Repeat process of distributing remainder of chicken and vegetables. Top with a thin layer of sauce. 11. Dip final six tortillas in sauce and layer on top of filling. Spread another thin layer of sauce on top of these tortillas, and distribute cheese evenly over the top. 12. Bake for 30 minutes, or until cheese starts to brown. 13. Top each enchilada with a fried egg and pico de gallo to serve.

I ALWAYS MAKE A RECIPE MY OWN.

Fuel

Quenching Thirst On and Off the Field Tips to keep young athletes hydrated By Anne Wilfong, R.D., L.D.

ugust in Texas is kickoff season for back-toschool youth sports, which means teen athletes are practicing in 95 degree-plus temperatures that include humidity levels rivaling those found in Houston. When it comes to sports nutrition, the best way to capture a teen’s attention is to ask a question: Are you interested in hearing how to improve performance without really working harder? I have yet to meet a teen—or adult, for that matter—who isn’t interested in hearing the answer. Proper hydration leads to better performance. Adult athletes spend a lot of time talking about hydration and how it may help their athletic endeavors, but it’s important to specifically look at how young athletes can stay hydrated through hot and humid practices and games. Here are some guidelines to help create an individualized hydration schedule.

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Starting Out

First and foremost, teens need to avoid dehydration. The night before a game or morning of practice is not the time to start making up for sweat loss that happened during the previous day. Make sure your young athlete is drinking water throughout the week—even when not practicing or playing in games. Showing up for practice or a game already behind on fluid intake will make the session harder, cause early fatigue and electrolyte imbalance, and may alter attention and decision-making on the field. It also greatly increases the risk of dehydration. A 1 to 2 percent loss in body weight indicates dehydration and can lead to a decrease in performance. Sports, Cardiovascular and Wellness Nutrition (SCAN), a branch of the Academy of Nutrition and Dietetics, recommends teen athletes consume between 8 and 20 ounces of water or sports drink an hour before exercise.

During Sports

Suzanne Nelson, SC.D. R.D, encourages kids to drink on a schedule, not only when thirsty. “Thirst is not an accurate measure of a child’s need for fluid,” she explained. “By the time your child says he or she is thirsty,

[he or she is] already dehydrated. Consuming fluids at regular intervals during exercise protects your child’s health and optimizes athletic performance.” The American Academy of Pediatrics recommends that: • 9 to 12 year olds should drink 3 to 5 ounces of fluid every 20 minutes. • Teens should drink 5 to 6 cups of water or sports drink each hour. It’s useful to find out how often your child’s coach schedules hydration breaks to plan accordingly. To gauge how much fluid they may be consuming at each break, teach young athletes that one “kidsized gulp” is equal to about half an ounce and one “adult-sized gulp” is equal to approximately one ounce. If athletes use their own bottles instead of a drinking from a cup or water cooler, you can get a better idea of fluid consumption by checking the bottle after practice. What about Gatorade or other electrolytereplacement beverages? For practices lasting longer than an hour or “two-a days,” research shows that sports drinks with electrolytes (such as Gatorade) become more

palatable than water; as a result, athletes are more likely to drink them. These beverages also help young athletes replace electrolytes lost through sweat and provide carbohydrates to help prevent fatigue. Test out different brands and flavors to find which sports drink your teen likes best.

Post Workout

Checking weight before and after exercise can help young athletes get an estimate of their sweat rate during a typical practice or game. Remind them that humid days will increase sweat rates and can lead to a rapid loss of fluids. Replace the liquids lost during practice or a game within two hours after physical activity has ended by having them drink at least 16 to 24 ounces of water or sports drink for every pound of weight lost. Advise children to check their own hydration by noting the color of their urine. Urine should be pale yellow to clear if they are adequately hydrated. (Note that B vitamins will affect urine color, so first thing in the morning is not the best time to check.) Proper hydration, along with good nutrition and sleep, gives adult and youth athletes alike a healthy and strong physical foundation—the best building block for success. afm

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Fuel

Calming the AfterSchool Munchies

Healthy snacks that will make you and your child happy By Keri Heath

he first day of school is just around the corner, and it’s time to stock up on essentials for the new academic year. Along with pencils, backpacks, and folders, parents should add healthy after-school snacks to the list of required items. Having the right kind of food ready to go can mean the difference between a moody, inattentive child and a student who is ready to learn. According to kidshealth.org, wholesome snacks are essential to preventing crankiness, combatting overeating, and giving picky eaters a nutritious diet. Children easily grow attached to 30 • austi nf Itm agazin e .co m • 08 .2 014

routines, so establishing healthy habits is essential to a lifetime of wellness. In fact, after-school snacks are so important that the U.S. Department of Agriculture began a section of the National School Lunch Program to reimburse schools that serve snacks to students participating in after-school activities. Austin Fit Magazine partnered with Wheatsville Co-op to create some easy, kid-friendly snacks. With these balanced bites, kids can stop focusing on what’s going into their stomachs and start focusing on what’s going into their brains.

Frozen Greek YogurtStuffed Raspberries Whole Milk Greek Yogurt (plain or honey work best) Fresh raspberries Pastry bag or plastic sandwich bag Spoon yogurt into a pastry bag and freeze slightly until a bit slushy. Cut a small hole in one corner of the bag, and squeeze onto the berries. Freeze berries in a bowl or on a pan until firm. photography by Raquel Dadomo/Wheatsville Co-op

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Almond Butter Banana Bites in Whole Wheat Wraps 1 ripe organic banana 2 tablespoons almond (or other nut) butter 1 whole wheat tortilla Spread almond butter thinly across one side of the tortilla, all the way to the edges. Roll the banana inside and cut into pinwheels.

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Cheese Sticks and Orange This is a great on-the-go snack that travels well. Try locally-made raw milk Dos Lunas cheese sticks for loads of flavor or a traditional mozzarella cheese stick for a creamy bite. Pair with a fresh, seasonal orange of your choice; navel oranges are great for wedges, while tangerines are easy to peel.

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Fuel

The Extra

Kick

in Your Coffee Why butter coffee could be a lot healthier than you think By Keri Heath

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photography by FotoHogg

hat’s the secret ingredient missing in the recipe for a healthy lifestyle? According to a growing health trend, this ingredient is—wait for it—butter. Specifically, butter in your coffee. Bulletproof coffee, a type of coffee designed to provide drinkers with healthy fats and a boost of mental awareness, is being adopted by many health enthusiasts. It was invented by Dave Asprey, founder of Bulletproof Executive, a company that creates technology and products to increase body and brain functioning and productivity. Asprey came up with the idea for the beverage after being rejuvenated by drinking a cup of yak butter tea while hiking in Tibet. Essentially, this coffee drink consists of three items: black coffee beans grown in high altitude, pesticide-free conditions; grass-fed, unsalted butter or ghee; and medium-chain triglycerides (MCT) oil. The claims behind this combination are that it keeps drinkers at high energy levels for six hours, promotes fat burning all day, and increases cognitive functioning. The explanation is that butter helps assimilate the coffee and decreases negative side effects while the MCT oil aids in digestion, and Asprey has promoted Bulletproof coffee as a way to add healthy fats into the daily diet. The concept has moved beyond the specific Bulletproof brand, and butter coffee is becoming increasingly popular among those who want a healthy diet. Picnik, a Paleo diet-based food truck on South Lamar, uses butter coffee as the base for every coffee they produce. The owners of Picnik took several months after opening last April to educate customers about the health benefits of butter coffee. “Butter used to be a hugely important part in an American diet, especially before the 1920s,” said Naomi Seifter, owner and general manager of Picnik. “Then they started making a shift towards canola and seed oils and in conjunction with that, heart disease became rampant, cancer became rampant. I think there’s really something special to be said about the right kind of quality fat.” Seifter, who was first introduced to the coffee by her mother, a doctor, said she has personally witnessed many of the claimed health benefits. Drinking butter coffee, she said, has increased her mental clarity and awareness, decreased sugar cravings, made her feel

great, and helped her to lose 30 pounds “without trying.” In addition, Seifter insisted that the butter coffee is essential to her Paleo-based diet. “When you go Paleo, it’s very hard to get enough quality fat unless you make a conscious decision every single day,” said Seifter. “For me, I made that transition to butter coffee because I was hungry all the time. With my relationship to Paleo, it made it easier for me to commit.” However, some experts question how 50 grams of saturated fat in this breakfast beverage can be healthy for drinkers. Christopher Ochner, research associate at the New York Obesity Nutrition Research Center at St. Luke’s-Roosevelt Hospitals, pointed out that, while there is evidence that MCT oils lead to mild fat loss over time, just one tablespoon provides 100 percent of the daily recommended amount of saturated fat. This is only half of the saturated fat in a cup of Bulletproof coffee, which also contains two thirds of the recommended daily total fat allowance. As stated on licensed nutritionist Monica Reinagel’s show “Nutrition Diva,” taking in more calories from fat than the body is using will not reduce fat reserves. In addition, some drinkers of the coffee have found themselves hungry after only a few hours. Asprey has countered this information by pointing out that generic butter coffee is not Bulletproof coffee, and drinkers should be aware that getting the beverage’s full health benefits requires using his specially designed products. On the company’s website, Asprey sells Bulletproof Upgraded Coffee Beans, Upgraded Brain Octane, and Upgraded MCT oil; Asprey’s recommended recipe consists of one cup filtered water, two and a half tablespoons of ground coffee beans, one teaspoon of Upgraded Brain Octane, and a teaspoon of grass-fed butter (his preference is Kerrygold, unsalted). He also suggests using a French press and blending the mixture to give the drink the appearance of a latte. Despite the lack of scientific study, the popularity of the drink is increasing. “I would just say give it a shot,” said Seifter. “It can be such a powerful tool towards health and wellness and [I would tell people] not to be afraid of fat because it can be really good for your brain. I think it’s really important to try it out and see how you feel and make a judgment for yourself, but I’ve seen incredible transformations.” afm 08 .2 014 • au st infItmaga z ine.com • 33

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Need a Vacation from Your Vacation? Tips for getting the most out of your get-away By Carly Pollack, M.S., C.C.N.

34 • austi nf Itm agazin e .co m • 08 .2 014

illustration by Emily Parsons

e all look forward to going on vacation. For most, it is the highlight of the year. It is a time to refuel, reflect, spend quality time with the people we love, and make new memories. The goal is to return home with renewed energy and motivation for those everyday tasks. Stemming from the pressure to look good on vacation, people tend to restrict themselves beforehand, which usually leads to binging once they have left the normal routine. The results? Coming home feeling sluggish, bloated, and low in energy—and needing a vacation from vacation. Society has created a vicious pendulum swing between “food prison” and “reckless abandonment.” The root of this back and forth is the restriction

itself. There is a stark difference in how we think we should eat and how we actually do eat day to day, leaving no option but to use diets, 30-day challenges, detoxes, and cleanses to get in shape before that next possible time we will be seen half naked in public. However, this behavioral pendulum swing is not where the problem originates. The root of this chaos is in the thinking. We fool ourselves into believing that taking a break from the normal routine and work schedule also means taking a break from the “diet.” The problem isn’t taking a break from a diet; it’s in believing that there’s a diet in the first place. What begins as diet rules should slowly morph into a set of foundational eating principles that continue to gently guide nutrition for the rest of our lives. This loving

discipline manifests as ultimate respect for our bodies and health. Avoiding dairy, limiting processed foods, and saving dessert for special occasions (for example) start as rules and become a belief system through which we find our vitality, happiness, confidence, and peace of mind. There is a tremendous shift that occurs when we realize that conscious eating is a practice that is impossible to master. It is the highest form of our self-care practice, and treating our bodies with respect is a 24/7 lifelong commitment. The goal is to go on vacation and relax discipline without straying too far from foundational principles. Follow these simple tips and let them guide you into creating a foundation from which you never completely falter. Remember, we are all a work in progress.

RESET The morning is the most important time of the day Your intentions are most powerful in the morning— make an intention for what you want the day to be (adventure and relaxation vs. eat fest). Exercise first thing in the morning but don’t go to the gym; you are on vacation! Do something relative to the trip that is active (walk/run on the beach, go for a hike, etc.). Eat a healthy breakfast to set yourself up for the rest of the day. Among the buffet, there are always eggs and fresh fruit. Hardboiled eggs are the best choice because there is no added oil for the omelets.

Choose one: alcohol or sugar or NONE

If you want to drink, don’t do the dessert; it’s just too much sugar. Sugar will weaken the immune system, making it easier to acquire travel related “bugs.” It also feeds the bugs, bacteria, and parasites, making traveler’s diarrhea much worse than it needs to be. Sugar also causes fatigue and moodiness, two of which have no place on a well-spent vacation.

Press the reset button, not the tap out button

We tend to look at things as black or white. Once we start eating off the wagon, the thought crosses our mind, “I’m on vacation, and I already messed up, I might as well enjoy myself and I’ll just diet when I get back home.” This is an example of a mental “tap out.” Instead, press the “reset” button for the next meal, start anew, and commit to eat in a loving way to your body. You stay tapped in (to mind-body consciousness) and have a better experience while you are away.

Cook a few meals before you leave and freeze them for when you return

We get back from vacation and the fridge is empty. The last thing anyone wants to do is go food shopping, and the task alone can encourage eating out for the entirety of the first week back. Make sure there are healthy options that are frozen and ready to eat upon return so you can immediately get back into the groove. Even making a shopping list right before the trip helps to ease the transition back into everyday life. Don’t feel like cooking? Buy some healthy pre-made meals and freeze them before you leave. 08 .2014 • au st infItmaga z in e . com • 35

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F A Q Guidance for working out your healthy conundrums Questions submitted by readers, answered by AFM staff

I usually work out in the morning and never eat beforehand. I’ve never noticed any problem with it, but my friend says I’m crazy to not have food before exercise. I worry that it would upset my stomach while I exercise and decrease the effect of my workout. Is my friend right? Do I need to eat before exercising?

A: Eating before a workout is one of the best ways to boost your energy and increase the flow of nutrients and oxygen to muscles. The key is eating the right food at the right time. Small snacks should be eaten an hour before exercising, small meals two to three hours before, and larger meals should be consumed at least three to four hours before a workout. Eating a huge dinner right before exercising can leave you sluggish. At the same time, you may feel lightheaded if you eat nothing at all before a workout. Focus on foods that will raise blood sugar and contain protein and carbohydrates, such as yogurt, bananas, whole-grain cereal or bread, and juice. Just remember to do what feels right for your body. Everyone is different, so listen to what your stomach is telling you.

I love to run, and ever since I got my dog last December, I have thoroughly enjoyed running with him. When it’s really hot outside, like it gets during the summer in Austin, I worry about him overheating. What can I do to make sure my dog isn’t suffering from the heat whenever we go on a run?

bond, but it is important to make sure it is safe in the heat. It’s important to remember that however hot you feel during a workout, your dog will feel even hotter due to his fur coat. Introduce your pet to the heat gradually, starting with shorter runs and take breaks periodically in shaded areas to provide some cool off. In addition, make sure your dog is hydrated before, during, and after the run. Collapsible doggy bowls for this purpose are cheap, lightweight, and easy to find. Plan your runs for offroad (dirt or grass), since hot pavement could easily burn a dog’s pads. Monitor for signs of heat stroke, which include heavier panting, disorientation, or vomiting. If any of these symptoms occur, cool your dog off with tepid water in a shaded place. And just as with people, food can contribute to an upset stomach, so watch what your dog eats directly before and after a hot workout.

How many times can I show up at a friend’s workout as a guest before I have to pay a fee?

A: The gym or instructor will have a policy regarding visiting, so it’s always a good idea to find that out. If it’s not stated on the website, ask the instructor. Visiting policies can vary from once to a free week. You can always ask your friend, who may be paying a guest fee to bring you along. In that case, only you and your friend know what’s the right amount of visits before you cross the line from welcome guest to annoying freeloader. afm

A: Running with a dog can be a great way to

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). 36 • austi nf Itm agazin e .co m • 08 .2 014

photography by Brian Fitzsimmons

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Community with a Cause

Edith Royal, Travis Knapp, Ben Crenshaw

Edith Royal, Jenna Leiker

Friend-Raising with ‘Links & Lyrics’ Darrell Royal, Willie Nelson inspire local event supporting the DKR Research Fund By Natalie England

t seemed an unlikely friendship—this crewcut wearing football coach and a guitarstrumming poet revered among the happy hippies of Austin. Yes, Darrell Royal and Willie Nelson were an odd pair, but music and golf provided their common ground. When they weren’t footing fairways, Royal and Nelson were often conspiring for the next pop-up live show. Royal loved listening, and Nelson loved playing with the band. Today, those memories inspired the creation of “Links & Lyrics,” the signature showcase for the Darrell K Royal Research Fund for Alzheimer’s Disease. On Friday, Sept. 5, Ben Crenshaw hosts a golf tournament at Barton Creek, and that evening Vince Gill headlines a slate of songwriters performing in the ACL Live studio at Moody Theatre. “We were friends, you know, and my definition of a friend is somebody you’d do anything in the world for,” Nelson said. “Anything they needed.” Royal passed away in November 2012 at age 88 after a lengthy fight against Alzheimer’s disease. The DKR Research Fund was formed two years ago to memorialize Royal’s legacy and to also raise funds and awareness for a disease that is becoming more prevalent, especially as the baby boomer generation ages into their late 60s and 70s. Texas ranks third in the nation for the number of people diagnosed with Alzheimer’s Disease. “There is no cure,” said Debbie Hanna, Texas Council on Alzheimer's Disease and Related Disorders chair. “Medication only treats the symptoms, not the disease itself.” For that reason, the DKR Fund focuses itself as a research organization. Among the lyrical performances at the Sept. 5 event, another integral presentation will happen on stage. The DKR Fund will present five research 38 • austi nf Itm agazin e .co m • 08 .2 014

grants totaling $850,000 to Texas doctors. The research dollars were generated from last year’s inaugural “Links & Lyrics;” the fundraising goal for the 2014 event is $1 million. Even though the disease typically presents later in life, scientists believe it is present in the system much earlier. For Royal, after he retired from Texas with three national championships, those close to him saw glimpses that something was amiss. Crenshaw noticed that little memories started to escape Royal, and he sometimes wasn’t able to “grasp the moment.” As the disease became more aggressive, Edith Royal refused to be far from her husband’s side. Sometimes he would ask where he was, and Edith would fondly recall his life’s work, telling him stories of his military service and how the Oklahoma farm boy became a Texas football legend. “He was a vibrant individual, a giver,” Edith Royal said. Alzheimer’s strips those afflicted of the context and colors of their life, and accumulates challenges and stress for the spouses, family members, and friends who are caregivers. Ava Late, DKR Fund advisory board member, has been involved locally in Alzheimer’s awareness after her husband lost both his parents to the disease. “I’m nervous for my family, nervous for my husband,” Late explained. “It’s been my passion for the past ten years to do whatever I can to raise funds for research.” She’s been associated with the Royals since she was a teenager, and remembers them as a husband-and-wife duo whose legacy is rooted in generosity and friendship. “One hundred years from now, I hope no one even talks about (Alzheimer’s),” Edith Royal said. “I hope it’s eradicated.” afm

The Darrell K Royal Research Fund for Alzheimer’s Disease exists to produce research and care for Texans in an attempt to cure the disease. In addition, the DKR Fund aims to expand research into mild cognitive impairment and broaden the exposure to preventative care and treatment aimed at combatting Alzheimer’s. The increasing rate of Alzheimer’s disease in Texas has recently become a greater focus for state legislation and scientific medical research. Nationally, Texas ranks second in the number of Alzheimer’s-related deaths. The economic and emotional toll this disease takes on families and caretakers is insurmountable, and now younger generations are being affected more directly. Sean Foley, University of Texas graduate and threetime national champion with Texas Swimming, is watching this unravel in his family. His mom is enduring an aggressive fight with Alzheimer’s. “There is not a lot of information that is known about this disease. The drugs that my mom takes are not proven to do anything to combat the disease,” Foley said. “From a public standpoint, it’s all about awareness. A clear platform is going to help make funding a priority for research.” Foley sits on the DKR Fund’s Legacy Council, a group of young philanthropists actively working to stop this devastating disease. Legacy members each pledge a minimum fundraising or donation of $1,000 and a commitment to participate and support DKR Fund activities. The “Links & Lyrics” event is an opportunity for anyone to involve and invest in the DKR Fund’s mission. Tickets on the floor and mezzanine levels are sold-out for the Vince Gill and Friends show on Sept. 5, but balcony seating, sold through Austin City Limits, is still available.

photos provided by DKR Fund

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Beyond the Shoulder Pads Moving forward on the field and in the classroom with Emmanuel Acho By Jayme Lamm Photography by Brian Fitzsimmons

he determination and dedication that Emmanuel Acho, linebacker for the Philadelphia Eagles, shows both on and off the field was instilled in him from an early age, thanks to his upbringing, and was later fueled during his four years at the University of Texas. This is in equal part thanks to his college coach Mack Brown, his older brother Sam, his father, and his faith. Indeed, determination and dedication have made Acho who is he today. The offseason looks different for every athlete, and for Acho, it looked a lot like a classroom. He is currently pursuing his master's degree in kinesiology at the University of Texas with a specialty in sports psychology. After taking a

nine-hour course load this summer, Acho is halfway through his degree program, with only 15 credit hours and a threehour internship remaining (Acho says his ideal internship would be in the field of broadcasting.) “It’s definitely hard being back in school. I have class every day, which is super tiring,” Acho said as he explained how his days ranged from Pilates to the weight room to class and studying. “It was busy, but it was good. The balance was hard, but I know football takes priority because that's what is paying my bills. And after football, it's just a matter of getting in the studying. And the time with family and friends.” Going back to school while in the NFL is rare. “The latest statistic I heard was that 2 percent of players in the NFL go 08 .2014 • au st infItmaga z in e . com • 41

probably, or definitely the on to further their education. best person I know,” Acho So, I know I'm among a dying said before listing the multibreed,” Acho said. “I honple accolades his brother has estly just want to further my garnered. “We're incredibly education and broaden my close. We talk every day via horizons from an educational text or phone. Going to UT is standpoint in many different what strengthened our bond fields and areas. I know a lot the most. Going from Sam of athletes probably aren't and Emmanuel Acho to ‘The doing this, so I'm trying to Brothers Acho,’ the name we put myself in the best posireceived during our latter tion for life after football.” years at Texas, that definitely Another part of Acho’s kept us close. And keeping decision to continue his that image, reputation, and education was the message name continues to keep us it sends to fans. “I definitely close on a daily basis.” think it sets a good example, Acho calls somewhere with all the negativity being between Austin and Dalportrayed on the television, las home. “Dallas is where whether it be through ESPN I grew from an educational or your local news channel,” standpoint, but Austin is he said. “There are always where I grew from an aththe feel-good stories. The letic standpoint,” he said. problem is, the good ones As for what he misses most are rarely heard. So I'm about Darrell K Royal–Texas just trying to further my Memorial education, first Stadium, Acho and foremost said, “Just for myself, The Brothers Acho looking up at but [also for] 100,000 fans in anybody who In addition burnt orange, catches wind to sharing supporting of what I'm dofootball, Sam you. Some have ing. To inspire and Emmanuel class with you, them to push share their some have even further, faith. They’ve heard you even past their created speak, some dreams. My what they have walked dream was to call “Christaround campus play in the NFL centered” rap with you. Whatobviously, but videos and are ever the case now that I've a social media may be, they’re accomplished presence just cheering that, what else under you on, both can I do? How #brothersacho. individually can I reach and collectively further? How as a team.” can I reach and “UT fans are very loyal. attain more?” They stayed with us when When it comes to role we were 24-2 over my first models, Acho definitely had two years at UT, and were one in his older brother with me when I was about Sam, who currently plays 12-13 my last two years. with the Arizona CardiWithout them, I wouldn't nals, also as a linebacker. have gotten as far as I On numerous accounts the have—especially on a peryounger Acho, now in his sonal level.” afm third year in the NFL (two of those with the Philadelphia Eagles), has said Sam “set the bar really high.” “Sam is amazing, he's 42 • austi nf Itm agazin e .co m • 08 .2 014

Acho works as hard in the classroom as he does in his workouts.

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The boardwalk provides access to previously hidden landscapes, such as the wetland area around Blunn Creek.

Boardwalk Photo Essay Artist Ken Little created the castbronze belts that are integrated into the railing. Entitled “Belting It Out,” the artwork references 36 different wellknown Texas singers and songwriters.

The eastside trailhead has ushered in new usage of the pathway that now encircles Lady Bird Lake.

There are 1,600 feet of linear bridge, and shade structures are incorporated periodically to provide respite and photo ops.

44 • austi nf Itm agazin e .co m • 08 .2 014

images provided by The Trail Foundation & Jim Innes, photographer

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Captains and Angels of the Road

Nonprofit Ainsley’s Angels pairs runners with wheelchair-bound athletes for races By Mason Wheeless

n 2007, at just 4 years of age, Ainsley Rossiter was diagnosed with neuroaxonal dystrophy, a rare, degenerative, and terminal developmental disorder usually affecting children between the ages of 18 months and 6 years. Despite becoming less and less responsive over time, it was soon apparent to Rossiter’s family that running brought her joy. When she was pushed along in a jogging stroller, Rossiter’s face would light up. “When Ainsley went for her first jog during a local road race in 2007, she gave a radiant wind-induced smile that anyone would envy. In an instant, running provided the family with a therapeutic means to fight the devastation associated with learning and trying to live with the fact that sweet Ainsley has a terminal illness,” said Stephanie Steele, the founder of the Ainsley’s Angels local chapter. “[It was therapy like no other] to see her smile on the racecourse, the positive energy surrounding the start line, the other rider 46 • austi nf Itm agazin e .co m • 08 .2 014

athletes and pushers smiling from ear to ear, the togetherness of every member preparing to ‘roll with the wind,’ the fearlessness of the athletes, the normalcy of the family, and the love everyone shares.” In the years since that day, Rossiter and her family have participated in more than 60 road races, including ten half marathons and the 2011 and 2013 Marine Corps Marathons in Washington, D.C. In an effort to share the joy that running has brought to their lives, the Rossiters founded Ainsley’s Angels of America, a national organization focused on ensuring everyone can experience endurance events. Additionally, Ainsely’s Angels aims to build awareness of America's special needs community through inclusion in all aspects of life by promoting awareness, providing education, and participating as active members in local communities. Today, at races in Texas, the Carolinas, Louisiana, California, photos provided by MTT: Ainsley's Angels of Southeast Texas

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Maryland, Mississippi, and Virginia, Ainsley’s Angels provides jogger chairs, bike trailers, and rafts so that participants who are disABLED (Captains) and able-bodied runners (Angels) may participate in endurance events as a team. In 2013, after watching a documentary on the well-known and inspirational Team Hoyt (a father-son duo who have famously competed in athletic events such as the Boston Marathon), Steele felt a call to get involved and founded Ainsley’s Angels “It is one of Austin. Since the Austin chapter thing to race formed, Steele said members have for yourself, participated in races throughout but it is a whole Austin and all over Central Texas—as other ballgame well as beyond, when possible. The when racing for Angels have also coordinated to work someone else.” with Team Hoyt, teaming up so that the two organizations are able to have multiple chairs racing together. “It is so great to see our organization bringing some of the Austin community together,” Steele said. “[Runners] might see us racing at one race, then contact us about wanting to help out, and then, just like, that they are racing with us at their next race. It is one thing to race for yourself, but it is a whole other ballgame when racing for someone else.” In just a brief time, Steele has managed to bring Ainsley’s Angels and their missions to the public eye in some pretty big ways. The Austin chapter is the sponsored charity for the Houston Electric Run, a nighttime 5K featuring a lit course and runners. They have also been the featured lead group for the Austin 10/20 race, another opportunity to have their cause announced to the thousands of runners out competing in one of Austin’s bigger races. Finally, Steele and Ainsley’s Angels were the Grand Marshals for the Lake Charles Fourth of July Parade this past year. “To this day, it is crazy to me that we are able to make such a big impact on someone's life. Watching the captains’ face light up with a smile once we start rolling is incredible,” she said. “We are able to help them experience something they would have never thought to be possible, and that's what I love most about our organization.” afm

Ainsley’s Angels of Austin relies heavily on the power of social media and the Internet in order to spread the word about their cause and recruit volunteers. Race involvement is broadcast through the Facebook page (facebook.com/ AAofSETX). From there, if followers are interested in becoming involved, they are directed to the Austin chapter’s website, where potential volunteers are asked to fill out an application. The chapter usually teams two or three Angels to every Captain, ensuring that no athlete has to push the racing chair for an entire race. Once Angels are registered, they can choose which races to participate in. If you are interested in becoming a Captain or Angel or have any questions about Ainsley’s Angels in general or the Austin chapter specifically, contact Stephanie Steele at ainsleysangels_ austin@yahoo.com.

08 .2 014 • au st infItmaga z ine.com • 47

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1/2 small seedless watermelon, diced 1/2 whole red onion, diced 1 whole red bell pepper, seeded and diced 1 whole green bell pepper, seeded and finely diced 1 whole yellow bell pepper, seeded and finely diced 2 whole jalapeños, seeded and finely diced 1 whole bunch cilantro, chopped Juice of 1 or 2 limes, to taste

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Celebrate the National Park Service’s 96th birthday with a visit—admission is free at all national parks on Aug. 25. Congress established the National Parks system in 1916. Seen Around Austin…

Book Bit

Home Field: Texas High School Football Stadiums from Alice to Zephyr by Jeff Wilson

igh school football can trigger memories: the smell of hot dogs and hamburgers wafting up into packed stands as marching band and drill team members warm up. Parents and peers cheering with pride as players take the field. What started out as a photo essay on Texas high school football stadiums for Texas Monthly transformed into Home Field, a book that gives a glance at nearly 80 stadiums big and small across the state. Each photo is taken from the 50-yard line looking toward the home side of the field. One common theme: The stadiums are empty, filled only with anticipation for those Friday night games.

Summer Songs

Whether a fan of the new Longhorn coach or not, this is one shirt all Texans—and wannabe Texans—can wear with pride. shop.competeeveryday.com

My All American, a football drama centered around UT’s 1969 national USA Today Sports championshipwin, started filming in and around Austin in May; open casting calls were held as late as June. Directed by Angelo Pizzo (writer and producer of Rudy, Hoosiers), it’s the story of coach Darrell K Royal and defensive back Freddie Steinmark, who was hospitalized and diagnosed with cancer just six days after the team’s championship win. Actor Aaron Eckhart stars as Coach Royal. Jordan Shipley and Colt McCoy portray players from the 1969 season. A release date for the film has not been set.

Listening suggestions to help you chill out when the heat gets hard to handle. @AustinFit

Good Life – One Republic Springsteen – Eric Church I’m Yours – Jason Mraz Indian Summer – Brooks & Dunn Late July – Shakey Graves 48 • austi nf Itm agazin e .co m • 08 .2 014

Three Little Birds – Bob Marley Doin’ It Right – Daft Punk Summer Love – Justin Timeberlake Be OK – Ingrid Michaelson Summer Nights – Rascal Flatts

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AFM FITTEST Overall Indiviual Winners Julie Pickler and David Braswell

Austin's Fittest Meet the 2014 AFM FITTEST Winners

Photography by Brian Fitzsimmons Hair by Lacey Fuentes & Makeup By Lauren Lumsden, Rae Cosmetics

Overall Individual Winner And Age Group Champion (Women 30-39)

Julie Pickler

am a firm believer in variety. Just like they tell you to eat the colors of the rainbow to get all of the nutrients you need, the same goes for exercise. If you meet your recommended amount of daily fruits by just eating oranges, it’s like lifting heavy five days a week and nothing else… we’d be missing out on a lot! I bring that same philosophy to my training routine. I did not specifically prepare for AFM FITTEST. I did my normal routine of three days a week at MOVE Austin Fitness in addition to twothree days of running on my own. I did try to focus more on track work by doing shorter, faster distances, as opposed to longer, slower stuff. I really just tried to have fun. I did the heptathlon (seven-event discipline in track and field) for more than ten years, and we had to master the mental challenges of doing numerous events in one day with little time in between. And to be successful, you had to have fun and ride a steady wave of emotion: not too upset if you did poorly in an event and not too excited if you did well. Keeping level until it’s all over is key! What event did I like least? Burpees are simply terrible, no matter how good of shape you are in (or at least in my opinion). I have yet to meet someone who enjoys doing those. I learned that, no matter what age you are, you can be fit, get out and compete, and have fun. I am inspired by the over-50 age group individuals out there doing this. I think our society is so mixed up about age. We just say, “I am just getting old,” and use that as an excuse to stop moving.

Overall Individual Winner

David Braswell

ow did I prepare? Overall, my regular sprint training naturally gives me a good foundation. Training specific skills such as agility with my team was a great help as well. In addition, I really focused on training my weakness, the Softball Throw. It was, arguably, the reason I lost the first year; I missed every single attempt. So this time around, I worked with baseball performance coaches at Sharp End Athletics. Since I train at Sharp End already, I would have done myself a disservice not to learn from those guys. They taught a “non-thrower” how to throw. It was very challenging being out there by 7 a.m. for the team division and having to complete two tests plus run the mile for my team and then do 12 more tests an hour or so later for the individual division. I attacked the situation only through the encouragement and the support of my friends, my team, and by taking in lots fluids. When I compete, I internalize and zone out. I don’t like to talk much. I’m usually singing an upbeat song in my head or just visualizing what I’m about to do. Being at the AFM FITTEST reminds me how important it is to be competitive, have training goals, and to never stop being active. If I were planning the AFM FITTEST, I wouldn’t include a mystery test. I’m not convinced that the element of surprise is relevant in measuring optimum performance. I would suggest permanently adding an absolute strength test to the lineup.

Age Group Champion (Women 19–29)

Taylor Berryhill

y dad was an NFL strength and conditioning coach for more than 20 years, and he taught me more than he'll ever know. Functional strength, flexibility, and being able to last four quarters is more important than any max you can do on a lift. Twenty years ago, people thought what he was doing in the weight room was crazy. I was lucky to grow up under someone with his passion and understanding of the body. I also believe in variety to keep it interesting and fun. I swim, run, hike, do yoga, cycle, lift a lot of free weights, and am always looking for ways to strengthen my core. I am familiar with football players and their training style because of my dad and my husband's experience playing football. Knowing that a couple of the events in the AFM FITTEST were combine-style events, I trained with a good friend who is a former NFL player-turned-coach, Tim Crowder with Nuclear Athletes. He helped me work on speed, functional strength, and event-specific training. Watching competitors last year was great because I was able to see how mentally challenging it is to get through 12 events. I admire decathletes and heptathletes who have learned to stay emotionally neutral to keep their mind focused through the competition. It also made me excited to compete because it looked fun. To help me stay focused, I pray and repeat this verse: “To set the mind on the Spirit is Life and Peace." When I get nervous in any situation, I repeat this, and I immediately get calm. I knew I had worked hard and was prepared. I felt confident, so I just decided to go out there, compete, and have a good time. The mile was the most difficult event for me. My husband ran alongside me for a portion of the race, and I kept having visions of him pulling me in a wagon while I reveled in drinking cold water. This is the first time in a while that I’ve committed to training for something specific, and because of that, I felt I learned more about how important diet and sleep are to your body’s performance. People love to make up for a bad diet and little rest with strenuous exercise, and it just doesn't work.

Age Group Champion (men 19â&#x20AC;&#x201C;29)

David de Leon

y basic training philosophy is simple: lift, sprint, and push limits, mentally and physically. Move freely and have fun. My training goal is always longevity. I want to be 75 and still running, jumping, and playing with my grandkids. The biggest challenges at the AFM FITTEST were the length of the event and the heat. I had to focus on hydration and finding shade. Doing both team and individual competitions made for a long day in the sun. Previous event experience made me comfortable. I get excited during competition. Sometimes, I have to learn to relax and not use up energy with excitement and harness it for the events. I also knew to be better hydrated a few days before. My preparationâ&#x20AC;&#x201D;fun. I focused less on winning and more on having fun. We are athletes; we know when to turn on the go switch. Our problem is learning how and when to turn it off. Mental key for me: Know when to turn the go switch on and off. My suggestion for a mystery test: a 35-pound plate hold in each hand for as long as possible, a true grip test. No machine should tell me how strong I am.

Age Group Champion (men 30–39)

Dane Krager

hired Dunte Hector, our Shop conditioning programmer, for the big task of training me. I call it “big” because, at this point in my life, with a baby boy on his way, an exciting business to expand, and a home to create for my family, I knew I would be a bum in the gym at times. We spent very little time analyzing the actual events and more time tapping into the weaknesses I had developed over the years, and how to conquer them. Hector is a technician when it comes to improving and fixing athletes. With his unique motivational style, he led me to improve in every single category of my fitness, regardless of final results. The goal had transformed into more of a personal record match with myself. My wife, Ryan, was actually my guiding light throughout this year’s training and competition. On the day of competition, she was out there, pregnant, hot, and still rooting me on, the whole day. I will be the first to admit that there are plenty of people more physically fit than I am in this awesome town. My goal this year was to lead by example, for my community at Dane’s Body Shop and my family. In my opinion, the differentiator in any goal people set for themselves will come from the “why” they do something. I worked hard for the event, yes, but I would not have done so well if I hadn’t had a great reason to do it. The mile was most challenging. I rarely run for distance. I joke about it, but it’s true: if I can’t get away from something chasing me after 400 yards, I’m going to turn and fight. Very simply put, I learned that competitions are like life, in a general sense. There will be challenges to grit your teeth through, slips and falls to endure, and sometimes a wicked twist when you think you have it all understood. But, in the end, it’s not what you did, it’s how you handled yourself and why you did it that counts.

Age Group Champion (WOmen 40–49)

Mizpah Michna

n training, I focus on workouts that get results and move me toward my goals. Variety is key for me because it keeps the training interesting and helps me be a better overall athlete. I mix in things that I've done—kickboxing and MMA workouts. I like lifting, throwing, and carrying heavy things. Most of the time, I like training with a group or with friends because there is some banter that goes on and it makes a difficult workout fun. I did face some adversity near the end of the competition. I was doing great in the first ten events when, all of a sudden, I felt my whole body cramp up at the end of the interval run. Cardiowise, I felt like I had one more level in me, but my legs felt like they were made of lead and I could hardly move.

I competed last year, and that helped me understand what to expect and about how long it would take to go through the entire competition. I knew that the mile was just going to be challenging for me, so I mentally accepted that. The last two events when my whole body cramped up, it was the most painful thing. It hurt to move; I was pretty much trying to run the mile stiff-legged because I couldn't even bend my knees. My friend Lizzete was trying to help me during the run, and I felt bad because I slowed her down. I told her to go ahead and leave me. She did and tried to get help for me. As soon as she saw my husband, she told him to go get me because I couldn't move. When my husband finally found me, I was dead last and about two-thirds into the

mile. When I saw him, I started crying. My husband has been super supportive of my training. My hard training days were usually on the weekends; I would be training for a few hours at a time so he would do double-duty parenting. There is a picture of the two of us running toward the finish line. He was running with me and telling me to hang on, you’re almost there. When I crossed the finish, he caught me and told me he loved me and is very proud of me. That mile was the most difficult event—more difficult than the one last year when I hurt my hamstring—but it is my fondest and dearest memory of this year's AFM FITTEST because my awesome hubby and I finished it together.

Age Group Champion (men 40–49)

Brian McKinley

hen I was 15, I broke my neck diving into a pool. I was extremely lucky to escape permanent damage, rehab quickly, and get back to playing sports. However, this experience drives my lifelong commitment to live healthy and stay active. I like to diversify my workouts, set goals, and, most importantly, have fun. Incorporating sports and working out in groups pushes me beyond my comfort zone, which is when you start seeing the best results. You have to deal with the elements—Texas heat and humidity, strong winds, uneven or loose turf—but you just try to keep loose, stay focused and hydrated, and do your best to make adjustments as needed. The one-legged press (mystery event) was certainly interesting; it's not too often that I stand on one leg in a kitty litter box full of sand while holding a sloshing pipe overhead! Well played, AFM, well played. I just wanted to go out there, have fun, and take it one event at a time. It’s important not to dwell on events that don't go as planned. It also really helped that the guys in my group were great and my wife was there as my support team, photographer, and pit crew. There was a great feeling of camaraderie at the event, not just in my group, and we all pushed each other to give 100 percent. What did I learn? No matter what your cur-

rent level of fitness is, or how old you are, you can always improve. I also learned that, apparently, many superheroes live in Austin. Superman, a stand-in for Thor, and a few Wonder Woman body doubles were all in attendance. Gotta love Austin. If I could add a test, I'd love to see a functional sportsrelated throwing event like a baseball (or softball or football) for distance incorporated into the AFM FITTEST. I think a natural throwing motion event that's part of so many sports adds an interesting element to the competition and is a great skill to continue to develop.

Age Group Champion (WOmen 50–59)

Kathleen Parker

y training philosophy: Participate in life. I am a trainer with iGnite Your Life Fitness and our training philosophy is simple—to live your BEST life you possibly can! For me, this means being strong and fit so I can water ski and wake surf for another 50 years. It means never giving up snowboarding or rock climbing or mountain biking or any new challenge that comes my way. It means someday teaching my future grandchildren all of the above. Training for me is just getting out there and making a choice to be strong so you never have to say "no" to anything you desire to do. The most difficult test for me was the balance test. I thought I had great balance and stepped into my sand box with my PVC pipe and lots of confidence only to last 7 seconds as my foot slowly slid down into the sand! That was a very humbling moment. During the event, I stayed focused through prayer, and God and my amazing fan club pulled me through all of the events! Truly, I could not have done as well as I did without the 25-plus friends and family that came out to cheer me on with posters and screaming. Thirteen pull-ups would have never happened had I not had my posse of iGniters yelling for me. It is really amazing what adrenaline can do for you. You can ask anyone with iGnite what my favorite workout is and they can tell you— pull-ups, burpees, and sprints. I know it sounds weird, but these are my all-time favorite exercises. In combination, they make the perfect all-over body workout. It also makes a great training program all year long to prepare for the event. I believe flexibility is one of the basic aspects of being fit, combined with strength, agility, and speed. Being flexible gives you the ability to avoid so many painful sports injuries.

AGE Group Champion (men 50–59)

Les Canter

y training philosophy centers on working hard every time that I suit up. Hard work builds character. Being able to persevere and forge onward when things are tough and your body and mind start entertaining the idea of folding helps me in all aspects of my life. There is a saying that I love on the wall of my gym, Wild Basin Fitness: "It’s the extra that makes the difference.” If you think about it, it is profound. When I am in the middle of a particularly grueling session, I look up at that writing on the wall, and everything makes sense. I try to take that everywhere I go. Our workout regimen often involves several cycles or repeats. They are taxing both physically and, probably more so, mentally. If you lose your focus in the middle, you pay. You have to be in it for the long haul, like life itself. I have trained in the gym to endure and grind it out, so I actually used the length of the day to my advantage. I knew that I was well-prepared, and I knew that I had put the work in, so mentally I was able to remain focussed and in a positive frame of mind throughout the event. The easiest AFM FITTEST events for me were the grinders: the pull-ups, burpees, shuttles, and mile. I love the difficult, taxing events for some warped reason. It is the way that we train, so I felt that they were mine. When your mind is right, then all else is, too. In training for the AFM FITTEST, I learned that hard work indeed pays off, my kids can all run faster than me, and that, despite the fact that sushi is the perfect rocket fuel for athletic performance, it is OK to eat a big ol’ cheeseburger with fries and a Dr Pepper every now and then. What would I change? If I could suggest a mystery test, then I would select a simple static plank for time. Simple, clean, and effective. The perfect mind game.

AGE Group Champion (WOmen 60+)

Janice Wirtanen

y basic training philosophy is "Be active. Keep moving." At my age (65), I continue to play full-court and half-court basketball for cardio, and I lift weights and attend classes at Body Toners. After competing the previous two years, I was not quite as nervous, but the adrenaline was still flowing. It was also nice to visit with some of the contestants from previous years. My personal mental keys to help me stay focused were to stand and concentrate before attempting each challenge. That helps me focus, because there can be a lot of distractions. The easiest event for me was the 40-yard dash. I really enjoy it. I have learned that if one wants to become physically fit and maintain that fitness, one must make it oneâ&#x20AC;&#x2122;s lifestyle. This becomes more important as we age, because we don't merely want to "exist," we want to live a quality life.

AGE Group Champion (men 60+)

Kent Smith

ust as in most things in life, it is usually easier to do something if you have done it before. I competed in the AFM FITTEST last year and so was prepared for a lot of the elements: what to eat and drink during the competition, what to expect in the events and in the judging, what it feels like to line up next to other competitors in the 40-yard dash and the interval run, etc. I just think AFM FITTEST is a great event. After our group finished (which was still pretty early in the day), I had a blast watching the other groups compete. Trying to keep a clear mind at an event like this is interesting. For one thing, you have to accept that at times you will not be thinking as clearly as you normally would. For me, my mind gets cloudy at the end of the interval run and during the last 15 seconds or so of the burpees. Also, while it is helpful to have mental keys, it is not good to have too many thoughts going at the same time. So, before each test, I simply told myself to be "quick and light" and to "trust my training.” I need to continue to work on flexibility. Being more flexible helps in all athletic endeavors, and is very important in being able to run fast. Generally, I want

to be as fit as I can be. I have done a lot of work on endurance and just pushing through when I am tired, but I want to get faster and more explosive. It is always a question of working on the weaker aspects and filling in the areas that are not quite up to the mark.When I was young, I was the kid who was always reading a book (which I still love to do). I was only moderately involved in athletics. The point is that if I can get more fit, anyone can. The 40-yard dash is a fascinating event, because it is all about the start, and it is over so quickly. I was looking forward to it, but it still gets the adrenaline going. I worried about the softball throw because it is so delicate. When I began working on getting more fit about five years ago, it was definitely outside my comfort zone. Lifting heavy weights was initially outside my comfort zone. But I began to believe I could achieve things that previously seemed out of reach. Signing up for an event like the AFM FITTEST in which you compete against other people—and in front of other people—is challenging, but I thought it would be good for me for that very reason.

Overall Team Winner and Open Division Team Champion

Outright-Body Shop

e are comprised of two separate coaching companies: Outright Training and Performance (David Braswell and Terrance Simms) and Dane’s Body Shop (Dane Krager and Alex Juarez). The team name signifies the connection that both companies have with each other’s community; we combined two prominent training companies in Austin’s fitness community. Both companies connect well and have a similar mission for their fitness businesses. On a personal level, we have also become some of the greatest friends. We also had the pleasure of being led by Tim “The General” Zeddies, who was originally a team member. He's a natural leader, so it was an obvious decision to make him our team captain. Braswell and Simms, as a fitting tribute to the way Zeddies strode stoically around our practices and carefully organized our efforts, gave “The General,” a former college quarterback, his nickname. In the 2013 AFM FITTEST, Zeddies and Krager competed and won together as “Team Dane’s Body Shop.” Zeddies also won his age division, and Krager placed fourth overall. Both, Braswell and Simms have been incredible competitors in the past FITTEST competitions, as well, placing in the top ten in their age group each year. Each member of our team has placed in the top 15

overall, and first in specific events throughout the FITTEST, so the decision to work together was easy. We realized we were like-minded, easy-going, and interchangeable in the 12-event competition this year, and that gave us confidence going into each practice and ultimately event day at Camp Mabry. Each person took at least two tests that he felt he could have a top score in, and the third test was a bit of a toss-up since we were all fairly versatile athletes. Zeddies asked everyone where he would like to be placed for his third event. He’d watch us carefully at practice and analyze our skills. After a short bit of time, he’d suggest an obvious placement. It was brilliant, quite frankly. When he fell to injury one week prior to competition, we had to shuffle some things around on the fly. We knew his loss would mess a lot of things up for our team chances if we hadn’t found Juarez to step in. We met up when our schedules allowed it, about six to eight total practices, to work on specific things and to build camaraderie. Our guys are involved in many aspects of fitness; they’re competitors, fitness and performance coaches, a sports psychiatrist, and former college and pro athletes. We stay competition-ready year-round, and that allows us to be ready for events like the AFM FITTEST.

Left to right: Alejandro Juarez: Burpees, Balance Test, and Precision Test Terrance Simms: 40-Yard Dash, Interval, and Pull-Ups Dane Krager: Med-Ball Toss, Reverse Med Ball Toss, and the Pro Agility Shuttle David Braswell: Vertical Leap, Grip Test, and 1-Mile Run

Corporate Division Team Champion

Cirrus Logic Team 3

eric Leon Williams, team captain, on his role with the team: I see different body types and abilities, so I recommend and cultivate their desires to match talents and sports. I like to encourage and motivate people to participate in classes, events, or races because, whether you come in first place or 101st place, you winâ&#x20AC;&#x201D;you showed up, tried, and accomplished a positive goal that has impacted your life health-wise, and probably someone else's too. Praveen Dsouza participated last year and came up huge this year! After the 2013 AFM FITTEST, Dsouza took it to another level in his training and development. His whole outlook changed. He bought new shoes, new athletic clothes, and became more focused on his health goals. He used the AFM FITTEST as a launch pad to get faster as a runner. He has a cousin in India who is a competitive runner; they get

Left to right: Praveen Dsouza: Med Bell Throw, Overhead Throw, and Vertical Leap Deric Leon Williams: 40-Yard Dash, PullUps, and Grip Strength Eleanor Williams: Interval Run, Balance Test, and 1-Mile Run Patrick Galvan: Burpees, Softball Throw, and 5-10-5 Pro Agility Shuttle

together every two years, and Dsouza wanted to surprise his cousin with his new improved healthy lifestyle and faster running pace. We just did what came naturally to us because we had last-second issues due to the postponement and existing family commitments. Our team will be back because Cirrus Logic has great employees and leadership that values their employees by providing great fitness classes and group instructors through Lionheart Health, all of which help and prepare us to participate in events like the AFM FITTEST.

Gym Division Team Champion

OTL Fitness

Left to right: Dustin Andrews: Mystery Test 1 (Reverse Med Ball Toss), Grip Test, 1-Mile Run David de Leon: Pull-Ups, Burpees, and Mystery Test 2 (Balance Test) Keith Benford: Med Ball Toss, Vertical Leap, and Softball Throw Kevin Benford: 40-Yard Dash, Pro Agility Shuttle, Interval Run

Scoring the AFM FITTEST By Ingrid Kantola, AFM FITTEST Scoring Coordinator

In addition to being an elite athlete (collegiate pole vaulter and CrossFit competitor), Kantola is director and scoring official for a variety of events. For the AFM FITTEST, she is responsible for selecting the lead score keepers at each station, collecting data, and overseeing the ranking calculations necessary for providing feedback to competitors and selecting the year’s winners. Kantola addresses two important questions related to scoring this unique event.

Why does scoring take the amount of time that it does? Scoring for the AFM FITTEST involves a large amount of data entry. We have gone through several evolutions of the scoring process, and we will continue to refine this process to make sure that data is entered correctly—and increasingly quickly. With some 500 athletes registering scores for 12 different tests, there are nearly 6,000 pieces of data to be entered into the system under the correct athlete and test. There are several places where it’s possible that all of those numbers can get mixed up: changes (in bib numbers, age divisions, heats), incorrectly or illegibly written scores, and incorrect transference of data from score cards to the spreadsheet. Because we are human, mistakes can happen. Here’s an explanation of the scoring process: • Each athlete gets a scorecard for each test. • The scorecard contains key information: the athlete’s name, bib number, and score as well as the judge’s name, for reference. • The scores are read off the scorecard and entered into a spreadsheet, each corresponding to the proper test and divided by division (this is why a bib number change can throw off the spreadsheet). • The spreadsheets are then uploaded to the scoring website. • Divisions are ranked first within themselves and then

Dan McCullough

Ally McKinney

the group (male, female, and team) is ranked against the whole. • Two electronic scores (the 40-yard dash and 1-mile run) are added in, and, again, the bib numbers have to match.

How can someone who doesn't win the age group win overall? Scoring for each division is relative to the scores within that division. If you perform poorly on a workout within your division, how you are penalized (in terms of points) depends on how others performed, and that can be affected by factors such as how the division as a whole scores on a test and the number of competitors in the division (many or few). That ranking can change when you are scored against all members of the same sex. For example: what was a poor score in the men’s 19–29 division could result in a much higher score when ranked against the entire field of men, ages 19 to 75 (or older!). Remember that a higher score is not good—the lower the score, the better. In Dane Krager’s case, he won his individual age group (Men 30–39) despite coming in at 62nd place in his division on Mystery Test #2, the Balance Test. But when his results were compared against all men, he ranked 161st in that workout, and that proved to be too high of a score to overcome in order to capture the Overall Winner for 2014.

Justin Lienhard

5-Year Age Group Winners 19–24 Ally McKinney, Taylor Johnson 25–29 Taylor Berryhill, David de Leon 30–34 Julie Pickler, Justin Leinhard 35–39 Judy McElroy, Dane Krager 40–44 Mizpah Michna, Brian McKinley Laurie White

Robert Baldinger

45–49 Donna Chimera, Bobby Craig 50–54 Kathleen Parker, Les Canter 55–59 Laurie White, Robert Fielder 60–64 Janice Wirtanen, Kent Smith 65–69 Dan McCullough 70–74 Robert Baldinger

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Fit

to Be King By Natalie England

Second-year coach Kliff Kingsbury leads the Texas Tech football program to new heights and expectations

n the surface, it seemed almost a flippant thing. If nothing else, at least a bit impetuous. Such is the case with most any viral video. But the most popular YouTube video in the history of Texas Tech University was the product of planned orchestration. The perfectly-timed music cues were one clue. Kliff Kingsbury’s involvement was another. As with anything Kingsbury involves himself, there was a purpose and plan of execution. In this instance, the secondyear Red Raiders football coach was leading his team into the penultimate spring practice of the season. Practice No. 15, the finale, was to be the spring game. The script for practice No. 14 called for light drills, no pads, and the possibility for wavering focus and emotion. Kingsbury’s remedy was to start practice with an impromptu dance-off, even inserting himself into the circle, breaking down to Stanky Legg. And this was all captured on video. It concludes with the team raucously running off to start practice, Kingsbury’s mission accomplished. “He has a great sense of humor. He can make things fun, when maybe things are dragging a little bit,” said Tim Kingsbury, Kliff’s father. “But he is extremely focused and always has been.” And that’s the delicious dichotomy of Kliff Kingsbury. The photos provided by Texas Tech Athletics Communications

v-neck shirts, cuffed jeans, and coiffed hair all live in perfect harmony with his daily 4 a.m. alarm clock, handwritten day planner, and old school work ethic. After a record-setting collegiate career with the Red Raiders and five years playing professionally, Kingsbury fell into coaching, ultimately working as Texas A&M’s offensive coordinator and shepherding freshman Johnny Manziel to the Heisman Trophy. But the New Braunfels native was hired by his alma mater in 2012 as a first-time head coach based on the promise of his potential as much as proven performance. “You don’t know if you’re ready or not; you just go for it,” said Kingsbury, 34. “That’s the beauty of life—just continue to make yourself uncomfortable, and raise up your level.” In his first year as head coach, Kingsbury led the Red Raiders to an 8-5 overall record while Tech set a new school record for average home attendance. However, the year wasn’t entirely a honeymoon. The Red Raiders began the season with a seven-game win streak, but entered the National University Holiday Bowl against No. 16 Arizona State on Dec. 30, 2013, having lost five straight. The 37-23 Tech victory provided a crushing crescendo to punctuate Kingbury’s first year in the head coach’s chair. Season tickets for the 2014 campaign are sold out for the first time in school history. 08 .2014 • au st infItmaga z in e . com • 69

“We knew, if we’re going to win, we need to keep working. We put in a lot of time scripting those game plans, and the kids bought in,” Kingsbury said. “And that was the most fun for me, because we had lost five in a row, and you would have never guessed it with their enthusiasm, the way they worked and then the way they played. “It was a program-changing type deal for us.”

Coaching Roots

Gmore of a rural, country town),

rowing up in New Braunfels (then

Kingsbury’s life involved school and football. And the occasional trip to the family farm to fish. Both of his parents were educators, and his father Tim was a retired Marine and high school football coach. Practice fields were Kingsbury’s after-school day care, and at home, he was usually throwing footballs through a tire swing, just like Joe Montana once did. (Hence Kingsbury’s chosen jersey number, 16.) Kingsbury’s junior year with the Unicorns, his dad also became the school’s head coach. “It was a great pleasure for me, coaching him, but I can’t say it was for him,” Tim Kingsbury said. “I was always a lot tougher on him, and tried to set an example. I didn’t want to show any preference to anybody.” 70 • austi nf Itm agazin e .co m • 08 .2 014

In fact, when it came time to fill out college questionnaires—recruiting staples in the pre-Internet era—the elder Kingsbury didn’t even list his son, who passed for 3,009 yards and 34 touchdowns and led New Braunfels to the Class 5A Division II semifinals as a senior, among his top prospects. “If you’re good enough, they’ll find you,” Tim told Kliff. Eventually, the Red Raiders did, and with offensive wizard Mike Leach as the head coach, Kliff Kingsbury went on to pass for more than 12,000 yards. He was named Associated Press Big 12 Offensive Player of the Year and set 39 school records, 16 Big 12 marks, and 17 NCAA records during his career at Tech (1999-2002). A sixth-round draft pick in 2003 by the New England Patriots, Kingsbury played for five NFL teams and also played professionally in Canada and Europe. “Being an NFL quarterback was all I wanted to do, and all I ever planned on doing,” Kingsbury said. “I wanted to make sure I exhausted all of it, and I could look myself in the mirror and say I played until it was over. Coaching was sort of secondary and sort of reactionary.” Kingsbury ended up in Houston to play for the All-American Football League, but it folded before competition began. So, he accepted an invitation to join Kevin Sumlin’s staff at Houston in 2008 as an offensive quality control assistant. He made something like $400 a month, and lived in a spare bedroom in the apartment of another assistant coach. “I think he went back to the way he was raised and just kept working hard,” Tim Kingsbury said. “Life’s not fair. You get knocked down, but you’ve got to get back up and keep working hard. Good things happen to people who work hard.”

A Player’s Coach

Kterbacks coach and eventually

liff Kingsbury moved up to quar-

co-offensive coordinator at Houston, which won a record 13 games in 2011, before following Sumlin to A&M. With Kingsbury organizing the Aggies’ attack, Manziel and A&M ranked third nationally in total offense. As Kingsbury was with Manziel in New York for the Heisman presentation, dominoes were falling in Texas that would bring Kingsbury back to Lubbock. When Tommy Tuberville re-

signed to take the Cincinnati coaching job, Kingsbury appeared on a short list of candidates to become the next head coach of the Red Raiders. After an initial interview, Kingbury was to meet athletic director Kirby Hocutt, Tech chancellor Kent Hance, and university president Lawrence Schovanec at Hance’s home in Austin. Kingsbury arrived alone in a white pick-up truck, some 30 minutes early. “Just in case I got lost,” said Kingsbury, ever the Marine’s son. The group talked for about an hour, and then Hocutt offered Kingsbury the job. He shook their hands, and said, “I’ll take it,” before dollars were ever discussed. “He wasn't trying to play games,” Hance said. “He was prepared. And five days earlier, there was no reason to be prepared unless he had mentally been thinking about what he would do in that position.” Said Kingsbury: “I just wanted to be myself and show my passion for this place, and what I wanted to make it. All we spoke about was what we needed to do to get this place where we all wanted it.” As the head coach, the one who makes all the decisions, Kingsbury’s work ethic went into overdrive. He arrives at the football complex every morning for a 4:30 a.m. workout, and then hits the office to drill out the game plan or practice scripts. Staff meetings are held promptly at 8:30 a.m. By 9 p.m., he's usually asleep. Kingsbury remains heavy-handed in the offensive planning, with his philosophy anchored by tempo and timing. He wants to avoid “paralysis by over analysis,” so practice reps become critical to instilling play calls as almost second nature. “By the time you get to the game, it should be reactionary,” Kingsbury said. One of Kingsbury’s teaching techniques is to have players essentially create their own playbooks. “We just found that if they’re writing it down, they learn it better,” Kingsbury said. “We’re big on video playbooks. They learn from watching, especially in this day and age.” Kingsbury should know, after all. His work ethic is a thing of the past, his energy motivates the present, and the future is a blank canvas of possibility. “It was ingrained at an early age: Anything you do, you do it well, to the best of your ability,” Kingsbury said. “If you work every day with max effort, you should be happy and accomplished.” afm

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College Football Preview

Texas Team Capsules Baylor Coach: Art Briles (7th year) 2013 Record: 11-2; 8-1 Big 12 (champions) Last Time Out: Lost (52-42) to Central Florida on Jan. 1 Season Opener: Aug. 31 vs. SMU Did You Know: The Baylor Bears have had a live bear mascot since 1915. The school keeps two bears— Joy and Lady—housed in a natural habitat area on campus.

University of Houston Coach: Tony Levine (3rd year) 2013 Record: 8-5

team’s longest-serving home stadium.

Last Time Out: Loss (44-7) to Mississippi State on Dec. 31, 2013

University of North Texas

Season Opener: Aug. 30 at Notre Dame

Coach: Dan McCarney (4th year) 2013 Record: 9-4 Last Time Out: Win (36-14) over UNLV on Jan. 1 Season Opener: Aug. 30 at Texas Did You Know: The UNT mascot has been christened with many names since the eagle was chosen to represent the school in 1922. Beaky, Eppy, Victor, Mr. Eagle, and Mean Green Eagle were all accepted mascot names at one point. Scrappy, the eagle’s current name, has stuck since the 1995 football season.

Last Time Out: Lost (41-24) to Vanderbilt on Jan. 4 Season Opener: Aug. 29 vs. UTSA Did You Know: The Cougars played their 1965–1997 home games in the Houston Astrodome. To date, it is the 72 • austi nf Itm agazin e .co m • 08 .2 014

Rice Coach: David Bailiff (8th year) 2013 Record: 10-4

Did You Know: On Sept. 12, 1962, President John F. Kennedy gave his famous “We choose to go to the moon” speech on the field of Rice Stadium. In his speech, he issued a challenge to the nation and to NASA to make it to the moon by the end of the decade.

SMU Coach: June Jones (6th year) 2013 Record: 5-7 Last Time Out: Loss (17-13) to UCF on Dec. 7, 2013 Season Opener: Aug. 31 at Baylor Did You Know: Two films have been made about SMU’s 1987 football season—or, rather, the lack thereof. The 1991 based-ona-true-story film Necessary Roughness and the 2010 ESPN 30 for 30 documentary film Pony Exce$$ feature

the SMU “slush fund” scandal, where boosters were accused of paying players anywhere from $50 to $750 a month. The validity of these allegations led the NCAA to issue SMU’s football program the “death penalty,” abruptly ending the team’s 1987 football season.

TCU Coach: Gary Patterson (14th year) 2013 Record: 4-8 Last Time Out: Loss (41-38) to Baylor on Nov. 30, 2013 Season Opener: Aug. 30 at Samford Did You Know: The Horned Frog, TCU’s mascot and the state reptile of Texas, is actually a lizard. When angered or frightened, horned frogs are capable of squirting a four-foot long stream of blood from their eyes.

photography by Lauren Pape

University of Texas Coach: Charlie Strong (1st year) 2013 Record: 8-5 Last Time Out: Loss (30-7) to Oregon on Dec. 30, 2013 Season Opener: Aug. 30 vs. UNT Did You Know: The official name of UT's stadium is Darrell K Royal-Texas Memorial Stadium. In its current iteration, it seats more than 100,000, making it the largest football-only venue in Texas, the sixth largest in the nation, and the ninth largest nonmotorsport stadium in the world. The stadium was originally built in 1924 at a cost of $275,000 and with the capacity to seat 24,000.

Texas A&M Coach: Kevin Sumlin (3rd year) 2013 Record: 9-4 Last Time Out: Win (52-48) over Duke on Dec. 31, 2013 Season Opener: Aug. 28 at South Carolina Did You Know: One of Texas A&M football’s greatest claims to fame is the story of the Junction Boys, now the subject of a book and ESPN film by the same name. In the summer of

1954, then-head coach Bear Bryant took his team out to the Hill Country town of Junction for a ten-day summer training camp turned suffer-fest. Temperatures topped 100 degrees most days, and water breaks were the exception, not the rule. Those 30 players or so who persevered were known as the Junction Boys.

Texas State Coach: Dennis Franchione (4th year) 2013 Record: 6-6 Last Time Out: Loss (42-28) to Troy University on Nov. 29, 2013 Season Opener: Aug. 30 vs. Arkansas – Pine Bluff Did You Know: The bobcat has been the Texas State mascot since 1921, the same year their football team went undefeated with a 7-0 season. In 1964, a campus-wide vote was taken to name the bobcat; “Boko” beat out almost 100 other name suggestions.

Texas Tech

UTSA

Coach: Kliff Kingsbury (2nd year)

Coach: Larry Coker (6th year)

2013 Record: 8-5

2013 Record: 7-5

Last Time Out: Win over Arizona State (37-23) on Dec. 30, 2013

Last Time Out: Win over Louisiana Tech (30-10) on Nov. 30, 2013

Season Opener: Aug. 30 vs. Central Arkansas

Season Opener: Aug. 29 at Houston

Did You Know: Raider Red, one of two Texas Tech mascots, was based on a cartoon drawn by former Lubbock mayor Dirk West. When the Southwest Conference created a rule in 1971 that forbade live animals—like Texas Tech’s horse-riding Masked Rider—from being taken to away games, the Red Raider mascot was brought in for backup.

Did You Know: The rivalry between UTSA and Texas State is known as the I-35 Rivalry because of the 55 miles of highway connecting the two schools. However, the two football teams have only played each other once, with the UTSA Roadrunners defeating the Bobcats 38-31 on Nov. 24, 2012. The two schools announced in May that their football programs will re-vamp the rivalry with an eight-year playing series starting in the 2017 season. afm

UTEP Coach: Sean Kugler (2nd year) 2013 Record: 2-10 Last Time Out: Loss to Middle Tennessee State (48-17) on Nov. 30, 2013 Season Opener: Aug. 30 at University of New Mexico Did you Know: Miners, the school’s nickname, came from UTEP’s original school name—The State School of Mines and Metallurgy.

08 .2014 • au st infItmaga z in e . com • 73

Look Primed and Ready

Tip!

Set concealer in place and achieve more of a matte appearance by dusting a pressed powder onto the skin with a small brush.

A makeup primer is a beauty essential during the summer and is a step that shouldn’t be skipped when simplifying makeup routines. The purpose of a primer is to allow makeup to stay in place throughout the day and to diminish the appearance of fine lines, enlarged pores, and other imperfections. Primer is applied after moisturizer and sunscreen, but before foundation and any other makeup, and creates a smooth, even surface to apply the rest of the makeup. It also acts as a matifying agent, which controls shine. A primer can be worn throughout the year, but it is particularly important during the summer months to ensure that makeup stays put. One of the best is (1) Giorgio Armani’s Fluid Master Primer ($57; shop. nordstrom.com), which claims to be “an innovative primer that visibly smoothes the skin’s surface.”

Lighten Up

Summer Makeup that Beats the Heat Tips on how to avoid looking like a hot mess

By Lauren Lumsden

very woman who lives where summers are warm and humid knows what it’s like to catch a glimpse of herself in the mirror halfway through the day only to realize that her makeup doesn’t look anything like the perfection of its morning application. Summertime in Central Texas means extreme heat and humidity, so it’s necessary to alter makeup routines when making the transition from winter to summer to ensure that makeup doesn’t melt off of the face during the long, sweltering days.

74 • austi nf Itm agazin e .co m • 08 .2 014

Don’t wilt in the heat. Instead, remain as fresh as a southern daisy by applying a lightweight, water-based foundation or tinted moisturizer. In the summer, most makeup will just run off of the face, especially if it is a thick, oil-based foundation. My favorite tinted moisturizer is (2) Rae Cosmetics’ Climate Control Mineral Tint ($39; raecosmetics.com). It has SPF 20, doesn’t sweat off, and still manages to even skin tone. For ladies who prefer fuller coverage, apply a dense concealer with a concealer brush in the areas where more coverage is desired, such as under the eyes to conceal dark circles or on blemishes.

photography by Brian Fitzsimmons; modeled by Maryorie Pavon Makeup by Lauren Lumsden; hair by Lacey Fuentes, Rae Cosmetics

Shine On

dusting bronzer over the entire face will only It is said that women make you look orange. don’t sweat; they glisten. Use a large, fluffy Well, that isn’t the case brush to apply the in Texas. Our summer bronzer. A brush with season lasts from May compact bristles will through September, have a tendency to which means blotting apply too much pigment papers are a woman’s in one spot, creating a best friend and secret splotchy appearance. weapon when it comes Matte bronzers are to fighting against shine more user-friendly than and oil. Use a blotting shimmery ones since paper to remove excess shimmery bronzers have oil prior to applying a tendency to make oily more powder when skin skin look even oilier. is shiny. Foundation Pressed, powder will look cakey bronzers are and uneven easier to if powder Select apply evenly is applied a bronzer than loose directly that is only one ones. to an oily to two shades Don’t go face. (3) darker than your overboard Shiseido natural skin though; Pureness tone. select a Oil-Control bronzer that Blotting is only one to two Papers ($19; shades darker than shop.nordstrom.com) your natural skin tone. have a bit of translucent Try (4) Bobbi Brown powder on them, saving Bronzing Powder ($40; room in your clutch and bobbibrowncosmetics). the step of applying They offer six different powder post-blot. shades.

Fake the Bake The added wrinkles and potential for skin cancer aren’t worth the temporary tan achieved from baking in the harmful rays of the sun or the tanning beds. Get a spray tan. Or better yet, wear a bronzer. Apply bronzer where the sun naturally hits the face, the top of the forehead, cheekbones, chin, and bridge of the nose. Don’t forget to apply a little bronzer to the neck and collarbones, if they are exposed, to give an overall tanned appearance. A bronzed face and pale neck will be a dead giveaway that your tan is faux, and

for days at the lake or an outdoor wedding.

AUSTIN’S EXCLUSIVE BIKINI BOUTIQUE Whether you’re headed for still waters or the sea

Lip Service Switch heavy lipsticks and sticky glosses out with a tinted lip balm or sheer lipstick with SPF such as Rae Cosmetics’ Lip Shade Lipsticks ($18; raecosmetics.com). Wearing lip gloss can actually increase chances of getting the lips sunburned since the moisture of the gloss acts as a conductor of UV rays, allowing them to penetrate the skin more easily. Take these summer makeup tips and tricks and enjoy the summer without the constant concern and fret of facing a frazzled face in the mirror. Be confident that your makeup will stay intact and freshlooking throughout the day. afm

Lash Out Less is more during the summer, so don’t pile on the eyeliner and shadow. Simplify summer makeup and focus on the lashes instead. Make sure to wear waterproof or water-resistant mascara to avoid looking like a hot mess. Waterproof mascara is drying and can cause lashes to become brittle and to break, so it shouldn’t be worn every day. Wear water-resistant mascara on a daily basis, but use a waterproof one such as (5) Lancome’s Hypnose Star 24H Waterproof Mascara ($29; lancome-usa.com)

08 .2014 • au st infItmaga z ine.com • 75

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Fit Finds

Cross Country Essentials Cross country season starts up and parents everywhere wonder, “Just what should my kid be carrying to that meet?” Steve Sisson, former University of Texas distance coach and three-time All American when he ran for the Longhorns in the 90s, offered some pointers for what should be on hand. All items can be found at Rogue Running (2800 E. Whitestone Blvd., Cedar Park—the north store typically carries spikes, though other gear can be found at the 410 Pressler location as well).

Adidas Fast Anthem Jacket, $100 Adidas Super Nova longsleeved shirt, $145 Adidas Ultimate Straight Pants, $60 Warm-up/Cool-down Clothes

Spikes, $5 Cross Country Spikes

Everybody should have an extra pair of spikes in the bag. There should be replacements in the event that one breaks as well as an extra set of a varying length, just in case terrain or conditions are different from what was expected. Don’t automatically replace spikes; Sisson pointed out that cross country spikes might last more than a year, as kids may not wear them all that often. The ground in September can be just as hard as pavement, he explained, and spikes aren’t needed that often.

Spike Night! Parents and runners, get your questions about cross country spikes answered on Aug. 29 at the Rogue Running Cedar Park. Staff and coaches will be on hand to provide advice with purchases. 76 • austi nf Itm agazin e .co m • 08 .2 014

There’s a lot of sitting around and waiting during a cross country meet. If your child’s school doesn’t provide warm-up pants and jacket, it’s important to stay warm and dry before and after racing. Because weather is so variable in Central Texas, this water-resistant, lightweight wind breaker does the trick for warm, wet days and can layer well for cooler times. It’s light enough that runners can even wear it while racing. Adidas’ Ultimate Straight Pants can do double duty; they’re great for as a cover up and look nice enough to be worn as a casual pant for after-meet outings.

New Balance 1600 (womens), $110 Adidas Takumi Sen2 (mens), $150 Nike Victory XC, $110 Adidas XCS4, $70 Racing Flat

Ultra light shoes are blurring the line between racing flats and routine workout wear. These shoes are lightweight with a firm midsole, giving a “spring-like” effect. They’re very responsive, which helps throw the wearer off the ground as he or she runs. Most brands have a higher- and lower-priced version. What’s the difference (besides the cost)? Less expensive spikes will weigh slightly more and tend to have a less breathable upper.

Nathan QuickDraw Plus, $25 Food and Water

Be sure that your runner has something to put energy in the tank that sits easy on the stomach and liquid to keep hydrated. This Nathan bottle is handy in that it carries easily, so it can go along on cool-down jaunts.

Medi-Dyne Stretch Rite, $25 Stretch Rope

Swiftwick Zero, $13 Extra Socks

Some kids will have lucky socks, Sisson said (he did). To keep the special socks good for the race, have an extra pair or two in the bag that can be used for warm-up and emergency backup. What’s cool about these socks is that they are thin—runners don’t want a heavy sock to go with their light racing flats.

Everybody needs to do some stretching and Sisson recommends carrying a stretch rope, which can be purchased or made cheaply.

08 .2014 • au st infItmaga z in e . com • 77

Look

New to Austin Stores and products for fitness-minded folk

Blackbird Bakery Blackbird-bakery.com

Karen Morgan, an Austin-based cookbook author and gluten-free chef, has recently launched a line of gourmet, gluten-free flour blends under the name Blackbird Bakery. For the last seven years, Morgan has been working to perfect a mixture that gives

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those with celiac disease (and individuals who simply opt to cut gluten from their diets) a tasty baking option, a product she describes as “professional grade flour blends for the everyday chef.” Six different blends— all certified as non GMO and containing no xanthan gum, soy, nuts, or dairy—are available for purchase on the Blackbird Bakery website. In addition, The Everyday Art of

Gluten Free, Morgan’s second cookbook, is available this September. Treats made by Blackbird Bakery can be found at the Sustainable Food Center’s Farmers Market and at restaurants such as Frank, Jo’s Coffee, Juan Pelota Café, Friends & Neighbors, and Lola Savannah Coffee Lounge, but you’ll have to go online to purchase these flour blends and both of Morgan’s cookbooks.

Division 1 Bicycles 1620 E. 7th

This new bike shop is located just east of downtown. Division 1 (D1) offers full service bike repair, an array of specialty bikes and accessories, and even David Flores prints for the cyclist who wants some artwork. Since opening, owners John Dalton Jr. and John Dalton III have worked to put together a shop that is thoughtfully stocked and staffed. Their vision is to create a new shopping experience, and realizing this started with looking for brand partners for the cycle shop, not just brands to stock. Austin industry veteran Ted Arnold, formerly at Mellow Johnny’s, is D1’s manager and buyer. “I think it’s easy to create too much stress and complication by not carefully picking your brands as partners,” said Arnold. “The core questions we always ask are would we use this product ourselves, and will its manufacturer stand behind the product?” D1 has a full service department—everything from basic repair to, for example, finding custom spokes and decals—led by Hunter Braasch. “Whether its your ‘work horse’ used as transportation or a ‘show pony,’ I want to offer fast, fair service; in many cases, you can have your bike done while you wait. But we always strive to have your bike back in 24-48 hours,” said Braasch. The shop also includes a café with complimentary drinks for customers and two screens to catch sports while shopping or waiting for repairs. What D1 doesn’t have is what the owners refer to as “big box brand bikes.” Dalton III explained: “We decided, for this location, we’d work very hard to have companies that let us buy only what we can sell. It’s hard to do that with big brands.” Even without including big brand names, D1 carries all price points—everything from Public Brand City Bikes to Shinola (made entirely in the U.S.) to that custom dream build. afm

ROGUE KNOWS

FIT.

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CEDAR PARK: 2800 E. WHITESTONE BLVD. 78613

Feel

Don’t Let Those Bugs Get Under Your Skin Tips on tick identification and prevention

iking and being active in the woods or in tall grass can expose you to ticks. While ticks are much more prevalent in the Northeast, where wooded areas are wet and moist, they are also found in Texas. It’s important to be aware of ticks and take the proper steps to prevent bites and avoid illness or infections such as Lyme disease and some encephalitis-causing viruses. The Center for Disease Control classifies Texas as a “low to no-risk area” for Lyme disease, as cases have not surpassed more than 100 per year since 2002; however, the cooler northwestern areas of the U.S. have a much higher risk. So whether you’re vacationing in high-risk areas or being active outside in Texas, a bit of tick knowledge can go a long way in maintaining health in people and pets.

Tips to Prevent Tick Bites Keep lawns mowed and underbrush cleared in yards. Dog ticks are found in grassy areas, and adult dog ticks bite people and animals. Wear light-colored clothing so ticks can be spotted before they attach. Treat pets for ticks. Like people, dogs and cats can get diseases from ticks—some of which can be fatal. There are prevention collars and medications (such as Frontline, Advantix, and

Certifect) that contain amitraz, an effective chemical in killing ticks. Perform a quick body scan after walking through high grass, underbrush, or woods. Wear tick-repellent clothing. Yes, this exists. The clothing is sold under the brand name Insect Shield and is made with a chemical called permethrin (it’s the ingredient found in pet shampoo and lice treatment for children). It also repels mosquitos, flies, ants, and no-see-ums.

ID That Tick! If you find a tick attached to your body, the Department of State Health Services would like to identify and test it for you—for free. Place it in a small container with 70 percent ethyl or isopropyl alcohol and seal tightly. Print out the tick submission form found online at ticktexas.org and fill it out. Place the completed form and container with the tick in a mailing tube or padded envelope (note: never put loose ticks in an envelope) and send to Department of State Health Services (ATTN: Zoonosis Control – MC 1956) P.O. Box 149347, Austin, TX 78714-9347

See austinfitmagazine.com for more information on ticks. 80 • aust infItmaga z ine.com • 08 .2014

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Heart Screenings Help Keep Student-Athletes Safe Deaths from HCM can be prevented through testing

t doesn’t happen often, but kids can suffer through some serious heart incidents. This March, a 15-year-old boy in Colorado nearly died after collapsing on the field in the middle of baseball practice due to cardiac arrest. In May, a 16-year-old basketball player in Chicago collapsed during a tournament, nearly losing his life. That same month, two other students died—an eighthgrader at a New Jersey school who was doing “routine activity” during gym class and a 15-year-old West Virginia student who had a heart attack on the field. A July 2014 study published by the Heart Rhythm Society found that “the incidence of [sudden cardiac arrest] in high school student-athletes is higher than previous estimates and may justify more advanced cardiac screening and improved emergency planning in schools.” The leading cause of sudden cardiac deaths in young athletes is a condition called hypertrophic cardiomyopathy (HCM). HCM is a genetic condition that causes the heart muscle to thicken, making it harder for the organ to pump blood. According to the Mayo Clinic, most people who have HCM lead ordinary lives and don’t realize they have a heart condition. There are few symptoms— shortness of breath, fatigue, chest pain during exercise, and abnormal heart rhythms. The difficulty lies in identifying HCM, as all these symptoms may seem normal to a young, athletic person who is strenuously working out. HCM, though rare, is relatively easy to detect. Managing the condition involves getting advice from a doctor on participating in sports, making lifestyle changes (adopting a healthy diet, watching one’s weight, and curtailing alcohol consumption), taking proper medication, and undergoing corrective surgery in some cases. Left undiagnosed, HCM can be life-threatening. It affects one in 500 student-athletes every year and is the leading cause of sudden death from heart-related problems in people under the age of 30. This month, high school football 82 • austi nf Itm agazin e .co m • 08 .2 014

Lynn McDaniel, cardiac sonographer with Heart Hospital of Austin, evaluates a student-athlete.

players start practices on the first day of school, with games beginning shortly thereafter. Dr. Paul Pagley, a clinical cardiologist with Austin Heart who has medical staff privileges at Heart Hospital of Austin, offered this advice to parents: “As you secure your son or daughter’s safety gear for their sport of choice, I urge you to protect them in a way sports gear cannot—have them screened for HCM. Deaths due to heart disorders are largely preventable if they’re identified early.” Austin and Round Rock Independent School Districts require students to have yearly physicals in order to participate in athletic programs; these exams, however, do not routinely include HCM screenings. Both AISD and RRISD often offer the option of free heart screening for students, but these are held in May at the end of the school year. RRISD’s 2014 screening was done through Championship Hearts Foundation, a nonprofit organization that provides heart screening for athletes, cheerleaders, drill and dance team, marching band members, and any

Texas student between the ages of 14 and 18 who wants one. The group typically requests a donation and students must register for a screening online at champhearts.org. Upcoming screenings are available. This month, the Heart Hospital of Austin is offering free heart screenings for students (ages 14 to 18) from 8 a.m. to noon on Saturday, Aug. 23. The Heart Hospital of Austin, part of St. David’s Medical Center, has been providing free heart screenings for young athletes for several years now and has evaluated some 6,000 teens. The screening includes a 12-lead electrocardiogram (EKG) and a limited two-dimensional echocardiogram (an ultrasound of the heart) to detect HCM. Each of the tests takes only five minutes to perform and is non-invasive and painless. Results of the screening are reviewed by a cardiologist and are available immediately. afm

Need information on required sports physicals for your student? See austinfitmagazine.com

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Medical Tent

The Cleansing Organs Everything you never knew about your kidneys

Humans do not require 100 percent renal function, or functioning of the kidneys. Most people can live well with only 50 percent renal function, which is why healthy people are able to donate a kidney. The second kidney, it’s theorized, developed to function as a backup. 84 • austi nf Itm agazin e .co m • 08 .2 014

Kidneys do more than provide a waste-removal service for the body; they also release three important hormones. Erythropoientin stimulates the bones to make red blood cells. Renin regulates blood pressure, and the active form of vitamin D, calcitrol, helps maintain normal chemical balances in the body and calcium for bones.

A newborn baby’s kidney is about three times larger in proportion to body weight than that of an adult.

Kidney stones (also called a renal calculus) are hard masses that are usually made up of insoluble calcium compounds and accumulated mineral salts. They form in the kidneys and can lodge anywhere along the urinary tract; it’s their passage through the urinary tract that is so painful.

200 Quarts That’s the amount of blood you process every day to sift out about two quarts of waste product and extra water, which form urine. If this process didn’t take place, waste would build up in the blood and cause damage to the body.

Kidneys are about the size of your fist and are located toward the middle of the back below the ribcage.

Why is there blood in the urine after a kidney punch? Traumatic injury, like getting punched, results in a giant bruise, or hematoma, around the organ. Though bloody urine is dramatic looking (and the injury is very painful), kidney bruising is the least severe form of kidney damage—but you should still get it checked out.

9,000*

The most common causes of kidney disease are high blood pressure and diabetes. More than 10 percent of adults age 20 or older have chronic kidney disease, which causes a gradual loss of kidney function with few symptoms over the years. This disease often cannot be cured.

Number of people in the United States waiting for a kidney transplant.

TRASH TALK Dialysis is a treatment for kidney failure. One method, hemodialysis, involves a patient’s blood flowing through a waste-removing machine then back into the body; this can be done in a medical facility a few times a week and takes several hours. Many patients take advantage of the home-treatment option, which involves collecting waste through a catheter and draining it from the body.

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Feel

Zeddies, second from left, with his original 2014 AFM FITTEST teammates (left to right: Braswell, Simms, Krager)

Running on Empty

For this athlete, the AFM FITTEST changed competition forever By Tim Zeddies, Ph.D.

arly on the morning of June 1, just six short days before the 2014 AFM FITTEST competition, I was sitting in my car at Camp Mabry feeling an intoxicating mixture of confidence, anticipation, and excitement. Sunday was my last hard training session with my teammates before the competition, and I was peaking physically and mentally. Just as in the previous week of training, I had set personal records as I practiced the AFM FITTEST events. I was ecstatic about bettering the previous year’s results, and I was beginning to think that my third age-division win—and perhaps even a top-five overall finish—was possible. My training partners (Mark Cunningham, Justin Fischer, and my AFM FITTEST teammates, Dane Krager, David Braswell, and Terrance Simms) were, I felt, the best I could’ve asked for. I felt great about the sprint training I had done the 86 • austi nf Itm agazin e .co m • 08 .2 014

previous seven months with Outright Training and Performance, and I believed that I had emphasized recovery and injury prevention with regular sports massages and chiropractic visits to Dr. Bockman. My muscles were ready, my joints felt great, and my mind was sharp and eager to compete. And then, only hours after this shameless ego trip at Camp Mabry, in the span of several terrifying moments, I lost it all and frightened the people I most love. In a rather painful and humbling way, I would soon learn that, while I may have been the fittest I had ever been in my adult life, my approach and attitude toward fitness were unhealthy, and I might have actually been risking my life.

A Scary Sequence of Events

At 3:30 a.m. the following morning, I woke to the persistent photography by Brian Fitzsimmons

which are released at a faster rate and nagging of one of our cats. As I bounded at a higher quantity than the kidneys out of bed, I started to black out and are able to remove from the body. If left lost my balance, falling hard against the unchecked, this process can result in wooden floor. My hip and knee bore the a variety of symptoms: severe muscle brunt of the crushing thud, and I fought pain and swelling, weakness, discolored to stay conscious; when I attempted urine, lowered blood pressure (which to get to my feet, I fell again. Scared, itself can lead to lightheadedness, dizziconfused, and disoriented, I somehow ness, confusion, balance problems, and crawled back into bed. My wife and fainting), various forms of gastro-inyoungest daughter (who had snuck into testinal distress, cardiac problems, and our bed yet again) frantically asked if I kidney damage. If an individual afflicted was OK. I tried as best I could to reaswith rhabdomyolysis does not receive sure them, but the throbbing pain in immediate treatment—which includes my hip and knee was excruciating. Not rest and intravenous fluids—he or she knowing what else to do, I rested for a is at risk for developing long-term and moment and then slowly limped to the chronic kidney impairment that may kitchen for water—a fatefully bad decirequire dialysis several times a week for sion. At the refrigerator, I lost consciousan unspecified length of time. ness completely. This time, I was not so The most reliable diagnostic marker lucky. When I fell, I split my head and of rhabdomyolysis is the level of crelip open and awoke to the panicked and atine kinase (CK) in the blood. confused pleadings of my wife and Various factors can cause three daughters. a steep elevation in CK, My wife rushed me to including certain medicathe ER, where I received Intense training tions, vigorous exercise, several stitches in my lip, requires attention to illicit drugs (such as five staples in my head, the details of how we cocaine), and dehydraand was told that I was live our lives as a whole, not just during the hour tion. In fact, dehydration in stage 1 kidney failure. or two of workouts. is often seen as one of The hospital admitted the most prominent trigme for treatment and gers for rhabdomyolysis observation, and I was in well-conditioned athletes eventually diagnosed with who under-estimate the amount dehydration, rhabdomyolysis, of liquid their bodies need. In retroand a moderately severe concussion. spect, this seemingly simple oversight What’s more, I would learn ten days after (i.e., lack of adequate hydration) was my hospitalization that I also sustained my downfall. What’s I found instruca fractured fibula in my fall. The AFM tive from my experience is that, while FITTEST faded into a murky pool of imI was probably sufficiently hydrated probability; at this point, I just wanted to before, during, and immediately after understand how I had fallen so far so fast. my Sunday workout at Camp Mabry, I severely neglected to stay adequately What is Rhabdomyolysis? hydrated for the remainder of the day. Rhabdomyolysis has been most disTwo-and-a-half hours at the pool after cussed within and outside the exercise lunch, two hours in late afternoon at the and fitness community in reference to park, and an hour of yard work in the CrossFit, which has received a heap evening—all without ingesting enough of criticism—some deserved, much water—proved to be my undoing. not—for its supposed attitude toward the condition (see, for example, images of Uncle Rhabdo, a clownish-appearing Training and Caring for the Body figure in CrossFit lore who has been Responsibly depicted hooked up to medical devices Intense training requires attention to while standing in a pool of blood, his the details of how we live our lives as a kidneys dangling from his abdomen). whole, not just during the hour or two In spite of recent increased attention, of workouts. In this vein, I have been there is still much confusion and misforced to take a long, hard look at variinformation about rhabdomyolysis. Acous aspects of what I have reluctantly cording to the medical community, this come to accept as a somewhat obsescondition refers to a rapid breakdown sive or over-zealous pursuit of extreme in skeletal muscle, the damaged cells of forms of exercise and levels of fitness. 08 .2 014 • au st infItmaga z ine.com • 87

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Feel

I implemented all the customary things recommended by leaders of the exercise and fitness community to eke out as much as I could from my body (e.g., no alcohol, clean diet, 8 or more hours of sleep, mobilization and stretching, adequate recovery, etc.). But in my quest to push my body to the limits, I also began to supplement with creatine monohydrate last fall. This product has been widely shown to be safe when taken at prescribed dosages. However, what is unknown is how this substance interacts with other over-the-counter products, and I was also dabbling with substances such as glucosomine and chondroitin, fish oil, cordecepts, allergy medications, and blood builders. It’s the interaction effects of the items we ingest that are the big unknown. One of the main questions I have been forced to confront was why I was so motivated to experiment with over-the-counter exercise supplements. There are doubtless many ways I can answer this question, but at this stage in my self-exploration, the most fundamental answer seems to be that I was quite simply reluctant to accept the changes—especially limitations—of my aging body. In the parlance of psychotherapists, I have been afflicted with a nasty case of denial. True to form, even as I write these sentences, I find myself wanting to justify or exonerate my efforts to push back and re-define the conventional boundaries of what a 44-year-old body can do. But in my more sober moments (which are not infrequently promoted by the patient wisdom and boundless concern of my wife), I realize

that I simply cannot train like a 25-year-old without some sort of negative consequence.

Lessons Learned

So now, in the turbulent wake of all I experienced, where do I go? I’m not exactly certain, as my understanding of what fitness will (or should) mean for me on a day-to-day basis is a work in progress. In other words, I’m still very much in the process of figuring out what is healthy for me. And by “healthy” I don’t necessarily mean a training program that will increase my pull-up max and burpee reps or decrease my mile time. While chasing numbers is a well-worn way for athletes to set goals, chart progress, hone focus, and stoke motivation, it can also create fertile soil for obsessive attachment to rather arbitrary standards that, if not achieved, can bring on unnecessary self-criticism, self-scrutiny, self-questioning, and even elevated anxiety and depression. One of the truisms I have learned in my life’s path is that talking to people is a good thing—a great thing, in fact—but only if we listen attentively and non-defensively to what is said in response to what is shared. Talking in an open and searching manner with others who care helps define who we are, what we want, what motivates us, and what holds us back. Along these lines, I am talking to a lot of people in the Austin fitness circles, many of whom have become some of my best friends. Gathering information from people I respect—the wonderful gentlemen I trained with as well as physicians, chiropractors, massage therapists, and my wife and family—is a tried and true way to keep myself honest. I have found that, when I keep my thoughts to myself, whatever plan I develop has important holes in it that (more times than not) can be spotted by those in my life who know better—or differently. But I have also realized something I was only somewhat aware of prior to this year’s AFM FITTEST—competitions are merely one-day events; exercise and training, by contrast, reflect a lifestyle and are activities that are enjoyed and shared year-around. I trained in a focused, effortful, and diligent manner for AFM FITTEST for the seven months prior because I felt that I had something to prove and because I wanted to out-perform what I had done the two previous years. What I learned, however, over the course of many 5:30 a.m. sprint sessions with David and Mark, Saturday morning strength sessions in my garage gym with Mark and Justin, and on Sunday mornings with David, Dane, and Terrance, is that it’s the relationships that have made exercise and training special for me, not where I place in a given competition. Don’t get me wrong: I have a fierce desire to win whenever I compete, and I thrive on the psychological aspects of competitive atmospheres. I don’t see that changing anytime soon, nor do I think it needs to. But it would be truly unfortunate if I failed to adapt and grow in response to the set-back I experienced before the FITTEST this year. In this spirit, I plan to emphasize the relational aspects of training and fitness while not literally knocking myself out to achieve certain objective markers of improved fitness (e.g., faster running times, more reps, heavier weights, lower body fat percentages, etc.). In other words, in a more conscious and intentional way I will cherish and appreciate the wonderful people in my life. If I can PR in this event, greater and more sustainable levels of happiness, satisfaction, health, and love are sure to follow. afm photography by Jake North

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Healthy Bits Taking a brief look at the science behind wellness

Going the Distance with 6,000 Steps a Day A

recent study published in “Arthritis Care and Research” revealed that 6,000 steps may mean the difference between having osteoarthritis and staying healthy in old age. Osteoarthritis, which affects 14 percent of adults over 25 and a third of those over 65, is currently incurable. However, Boston University’s Daniel White and his team used Nike FitBit and Jawbone UP to track the activity of 2,000 adults ages 50 to 79. White found that 70 percent of the participants who walked less than 6,000 steps per day experienced knee impairments, while 70 percent of participants who walked above this amount did not. These findings suggest that 6,000 steps per day is a key threshold to maintaining bone and joint health.

Link between Calories and Breast Cancer

Study Link: onlinelibrary.wiley.com/doi/10.1002/acr.22362/abstract;jse ssionid=9E1480AA0C8D9EA761C6741A422687AE.f02t02

Proof of the Chemo-Brain Does chemotherapy result in brain fog? A recent study conducted by a team of researchers led by Oana Linder of the University of Manchester confirmed previous speculations regarding a link between chemotherapy and decreased cognitive

functioning. In at least the first year after treatment, half of the cancer patients surveyed scored similar to the bottom 10 percent of the population for spatial abilities, and a quarter performed similarly to those in the bottom 10 percent for

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long term-verbal memory. Lindner’s team is now analyzing other factors affected by chemotherapy, such as depression and exhaustion. Study Link: psycnet.apa.org/ psycinfo/2014-09568-001/

esearchers at Thomas Jefferson University have discovered a link between restricting calorie intake and prevention of the spread of breast cancer. In an article published in “Breast Cancer Research and Treatment,” scientists describe the difference between two groups of mice, one fed a third the amount of food given to the other; both groups were infected with triple negative breast cancer (TNBC). The researchers found that microbes known to increase the spread of TNBC were reduced with a combination of calorie restriction and radiation, leading to the possibility for new treatments. Study Link: link.springer. com/article/10.1007%2 Fs10549-014-2978-7

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Train

Consume carbohydrates with protein within 8 minutes of completing a hard training session.

This is an easy rule to follow and incorporate into your post-exercise routine. Following any high intensity training session or training session lasting more than 2 hours, you need to consume carbohydrates and protein in a 4:1 ratio within 8 minutes of completion. This means as soon as you have finished the workout, the first priority is to take in fluids that meet this ratio. You can get fancy with a favorite commercial sports recovery drink or keep it simple by drinking Movements like chocolate milk. Chocolate milk just squats and push-ups happens to have the proper 4:1 ratio build strength for endurance athletes. of carbohydrates to protein. Why is it so important to refuel within 8 minutes of completion? This is when your main storage tanks for carbohydrates—muscles and liver—are most receptive to replenishing carbohydrates. This quick replenishment of muscles and liver aids in recovery and preps the body for your next training session.

Apply the 80/20 Rule to endurance sports.

Tips from the Endurance Top Elites and experts tell how to elevate training By Chris Toriggino

very athlete has a particular tip or trick they use while training and racing and, after 25 years of racing triathlons, I even have a few of my own. However, I thought I would ask local elite athletes and sports scientists what they considered to be the best advice for Austin’s endurance community. What follows (in no particular order) are the top five training methods that endurance athletes should include in their training plan. 92 • austi nf Itm agazin e .co m • 08 .2 014

The 80/20 Rule is comprised of two types of endurance training intensities: low-intensity training (LIT) and high-intensity training (HIT). LIT, also commonly referred to as long slow distance, is defined as a training session that is greater than 30 minutes and performed below lactate threshold, falling at 60–75 percent of VO2 max (this is an individual measurement of the maximum volume of oxygen an athlete utilizes in one minute of exhaustive exercise). Conversely, HIT—also commonly known as interval training—consists of repeated bouts of exercise lasting 1 to 8 minutes performed at 90–100 percent of VO2 max and separated by recovery periods. The 80/20 Rule states that 80 percent of an athlete’s training volume should be made up of LIT while 20 percent of training volume should incorporate HIT. To simplify, consider the two intensities as very hard intervals versus very easy training. For those who use heart rate zones, LIT falls into Zones 1 to 3 and HIT is Zones 5 and above. Elite athletes from collegiate 200m swimmers to Olympic marathoners adhere to this rule quite well. Studies show that 77 percent of training volume for swimmers and 78 percent for marathoners falls between Zones 1 and 3. In contrast, age group athletes spend too much time training at lactate threshold intensities and not a proper amount of time at either HIT or LIT.

As an age group athlete, consider the 80/20 Rule or talk to your coach for additional details when constructing your next training block. Be confident that a balanced training plan of LIT and HIT will produce long-term performance improvements. Do not think of LIT training as “junk miles.” On the contrary: LIT is instrumental in laying the fabric and infrastructure to support HIT. Without low-intensity training, your high-intensity training has nothing to stand on.

Take appropriate amounts of rest and recovery.

HIT is only one part of increasing an athlete’s fitness. The other part is taking appropriate amounts of rest between hard training sessions. Adequate recovery results in an increase in an athlete’s form, which is the ability to race and train effectively. Your weekly schedule must include low-intensity training days along with entire days void of training to consistently increase training load over time. Each athlete has a unique requirement for rest and recovery and, therefore, should not be lumped into generic recovery regimens. Heart rate monitors and power meters are effective tools that athletes and coaches can use to ensure rest periods are adequate and LIT sessions are indeed performed at low intensity.

Stop using a pull buoy.

Incorporate these eight great strength movements.

This tip might ruffle a few feathers. Proper swim technique consists of the following three priorities: balance, streamlining, and propulsion. Balance, the top priority, is improved the most by the use of a pull buoy, which raises the hips level with the torso. Swimmers are automatically faster in the water when the body is horizontal, an ideal position that improves balance. This is why I often hear that swimmers—especially triathletes—swim faster while using a pull buoy, which establishes that horizontal body position. However, this ideal body position needs to be acquired without aid. Practicing drills specifically designed to raise the hips is a requirement for all swimmers. Two easy and effective drills to practice are 1. visualizing swimming downhill while leaning on the sternum and armpits as you rotate through the freestyle stroke, and 2. maintaining a neutral head position. The head should hang between the shoulders as you look down toward the bottom of the pool. Lifting your head at any point in the stroke will cause hips to sink.

The following movements will do just fine in building abundant strength for endurance sports. Practicing perfect technique while performing these moves is critical to maximizing their benefit. Be sure to ask your coach or trainer to evaluate your form during each exercise.

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Incorporate these practical tips into your training plan; you’ll improve fitness and the ability to train and race effectively. Happy training, and don’t underestimate the effectiveness of a good coach. afm 08 .2 0 14 • au st infItmaga z ine.com • 93

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Train

Keeping Swimming in Perspective Be nice to yourself in the pool By Elli Overton

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ne of the most common things I hear from my swim clients is that they are “horrible” swimmers. They make faces when they talk about their swimming; they downgrade their ability; essentially, they badmouth themselves. When I first started teaching adults to swim, my reaction was to think to myself, “Oh, well, that’s why you found me then,” but now I simply listen to their stories, nod politely, and watch them swim to decide for myself. And yet, I have never had clients swim as badly as they’ve described. Now that I know they are exaggerating, I ignore these negative descriptions. But why are these swimmers so mean to themselves? More often than not, the people who talk about themselves this way have been really good athletes or high achievers in other walks of life who feel defeated by swimming. When they are not “great” at something, it automatically means they “suck” at it. Beware: words are powerful, and labeling yourself as “sucking” doesn’t help your cause, especially when it comes to swimming— feeding yourself the right diet of positive self-talk can help you relax and gain the confidence you need to overcome anxiety or self-doubt. I do understand that, for land mammals, swimming might not be fun at first. After all, it is the only sport I can think of where participants have to plan how and when they access oxygen. But people usually have a lot more going for them than they think, and a little change in attitude can make a big difference.

How to Frame Your Swimming in a New Way You need to change the mantra. Give credit for where you stand as a swimmer right now. If you’ve never had any instruction before, avoided swimming like the plague, and never really tried to improve and practice, give yourself credit for being able to make it across the pool at all. You’re clearly a natural. Well, OK, maybe that is a stretch for some, but you’re certainly not “horrible.” No one is amazing at something they have never worked at.

Deciding to work at something is not easy, especially for those who only like to do things they’re already good at. Trust me, I get it; I spent most of my childhood not trying new things for fear of “sucking” at them. I felt that everyone expected me to be good at everything just because I was really good at swimming, but of course it doesn’t work like that. If you never take on the challenge of trying new things or never work on areas where natural talent is lacking, you rob yourself of the reward of mastering a new skill and conquering your doubts or anxiety. If you’ve taken the plunge and decided to start practicing swimming, you can rack up more of those credit points. You have taken a small, courageous step toward a new and challenging goal. Good for you. To get better at swimming, you have to swim. Sounds pretty logical, right? You can’t keep avoiding it. You need to find a way to do it that makes it fun. Use different types of equipment, go with a friend, find a coach or swim program to swim with (swimming is pretty boring on your own unless you like the zen of it). Set small and manageable goals for yourself. Be patient with yourself. If necessary, come up with a reward system for making it to the pool. Look at this new challenge as a journey. It’s going to take time and perseverance to improve, but you can—and you will—if you work at it. The more you go to the pool, the more comfortable you’ll become in that foreign medium. The more comfortable you are in the water, the more you learn to move through it, work with it, and make it your friend. Think of the water as a place for play, fun, and learning. Think about it—you hardly ever look around a swimming pool and see kids who aren’t having fun. Give yourself credit for where you are right now and for taking on the challenge to improve. Stop being mean to yourself, and start telling yourself you’re a good swimmer who is ready to progress to the next level. Be positive about yourself and your swimming, and prepare to enjoy getting better at it— and then you will. afm

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Train

Sprints to Failure in Mountain Biking An oldschool workout trains for the diverse demands of racing By Payson McElveen

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lying along the “Sweet 16” trail of the Barton Creek greenbelt, mountain bike riders encounter a series of short, technical climbs. Each one requires power, focus, and—as the climbs come consecutively—endurance. The effort required during most mountain bike races goes like this: an hour-plus of slow burn, punctuated nearly every minute by very intense, shorter efforts. This presents unique training challenges. To be successful, mountain bikers must have a big engine as well as the ability to produce short, high-powered efforts, all while maintaining the focus to navigate technical difficulties. As a professional mountain biker, I am often asked what my hardest, most effective workout is. Without giving away too many training secrets, I usually answer that the workout varies. Some days, it’s suffering—being out of hydration and out of food—through the last hour of a five-hour “base ride.” Other times, it’s staring at the wattage numbers of my power meter as I turn myself inside out in an attempt to set a new 20-minute power test PR. With today’s multitude of technologically advanced training tools such as heart rate monitors and power meters, sophisticated training is more accessible. Everyone from the local weekend warrior to the Tour de France contender can enjoy the motivating effects that come with real-time performance feedback. I find my power meter often acts as a sort of cheerleader: “360 watts? How about shifting one more gear… 365… 370. Hold it there! Hold it there!” Chasing numbers can be a doubleedged sword though. Some days when I’m not feeling as good, it’s tempting to use it as crutch—riding at the bottom of a prescribed training zone and calling it “good enough.” One of the hardest, most effective workouts my coach Christian Williams with Williams Racing Academy has me do doesn’t require any gadgetry. There’s only one number that matters: 100. As in, 100 percent. Below that workout description on my training plan, Williams has written: “We’re not measuring heart rate or power today. We’re measuring guts, fortitude, discipline, and fight.” Yikes! Although the workout I’ve given here will do wonders for physical fitness, it is equally about practicing the mental side—allowing the mind to focus under

photography by Megan Emerick

stress and unlock levels of physical effort that it previously protected. Because the session is so intense, it is especially important to get a good warm-up. What constitutes a thorough warm-up varies with the experience of the cyclist. For some, 20 minutes of easy spinning with a few short “jumps” is enough, while others need more. I generally do the same warm-up for this workout as I do for a race: 40 to 50 minutes, with three to five efforts varying from 5 minutes to 20 seconds. Although perfect for off-road racing, this workout is best done on a smooth surface where the sprint efforts won’t be interrupted, such as on pavement or a dirt road. Find an open section that takes 10 to 15 seconds to cover while at full sprint. Since you’ll be going all out, watching the timer on your handlebars is next to impossible, and again, specific numbers aren’t as important for this workout. I like to pick two landmarks that are about the right distance apart (say, a mailbox and a telephone pole). One is my starting line, the other my finish. The goal of this workout is to sprint to failure. Give every ounce of effort you have for 10 to 15 seconds, then spin easy for 30 to 60 seconds. And do it again. And again. Eventually, you will totally fall apart and likely not be able to get out of the saddle anymore to sprint. The beauty of this workout is that it’s up to you. There’s no chasing of power numbers or heart-rate zones. It’s all about the athlete being true to his or her effort. Because the “on” period is so short, it will take at least a handful of sprints for fatigue to build. This will help build that repeatable max power so important to mountain biking. At the same time, the athlete doesn’t get complete recovery between the efforts, so there is that “constant burn” aspect also critical in a mountain bike race. Although this is a great high-end workout for the month or two before a big event, I like to utilize it nearly year-round. It’s an efficient use of time and when finished, I know I got better. afm

Workout Warm-up 20–50 minutes— depending on athlete, but be thorough Workout 10–15 second sprints, with 30–60 seconds recovery between, until failure Cool-down 10+ minutes of easy spinning

Tips If training for mountain bike racing, do these on your mountain bike. The sprint position is different than on a road bike.

I often do these on a dirt road or path instead of pavement. It gets me that little bit more in touch with the stabilizing muscles required to control a mountain bike. However, avoid bumpy terrain that will interrupt your pedal stroke. More advanced riders can incorporate multiple sets and couple these sprints with a larger workout. 08 .2014 • au st infItmaga z in e . com • 97

Train

Targeting a Dream Training to become a competitive archer By April Cumming

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photography by Brian Fitzsimmons

atthew Alford waddles to adjust his hip-width-distance stance before picking up his bow and placing his arrow into position. He draws his left arm and shoulder back. It is quiet. Too quiet. And then, in an instant, whumph-thud. His arrow hits the eye of the target 20 yards away. Alford, 16, has been practicing archery at the Archery Training Center in South Austin for two years now. He’s about to enter his junior year of high school and has dreams of competing on a collegiate team (specifically, Texas A&M’s archery team) and in the Olympics, “the ultimate goal.” To get there, Alford practices three times a week with the center’s Olympic Path Training (OPT) program. Alex Meyer, 34, has run the OPT program for four years and has been one of 12 elite archer coaches in the U.S. for the Junior Dream Team (JDT) for five years. He bears a small resemblance to the actor Aaron Eckhart and speaks with the confidence and precision of an archer standing in full extension. “I started the OPT program to give students—or trainees—a path of progression (to the Olympics) on a local level,” he said. Between 10 and 20 archers are currently in the exclusive program. To land a spot on the team, students must be able to shoot a minimum qualifying score of 250 out of 300. The test is essentially the equivalent of hitting a 20-yard target, about the size of a thumbtack, in the center 25 out of 30 times. “It’s nothing like you see in the movies,” Alford said of the sport. “This is competitive archery that will take you to the Olympics if you pursue it to the fullest. Not that this isn’t fun; it’s just that, here, you have a goal. You don’t see any Olympic archers on TV.” Alford’s current extracurricular project: constructing a 70-meter practice archery range in his parent’s backyard. Practice for competitive archers, Meyers said, is measured in arrows, not hours. OPT archers shoot close to 100 arrows a day while the best archers— the resident athletes at the Olympic Training Center—shoot around 300 arrows a day. Meyers got addicted to the sport of archery at the age of 12 and started competing when he was 14. “Archery was a freedom for me as a kid. It was something away from school and away from home. It was something that was all mine,” Meyer said. “To this day, it’s very empowering to stand there on the line and be able to shoot and not worry about anything else.” Myers said athletes who are in love with the work are the ones who advance to the Olympics. “They’re all about the journey,” he

SEVEN

The total number of bows that coach Alex Meyer has owned in the 22 years that he’s been practicing archery. Breathing

Breathe with your mouth open—like a lizard—to calm your stomach if you’re nervous. It works.” –Matthew Alford

NUTRITION

“There’s a lot of waiting around at tournaments, so you have to keep your energy up,” Meyers said. Archery is an endurance sport, with archers shooting anywhere from 80 to 150 arrows from 60 to 70 meters in daylong competitions. Meyers recommends snacking on high fiber snacks (nuts, granola bars, etc.) and staying away from sugar. To keep hydrated and maintain good blood sugar levels, he recommends drinking a mixture of two-thirds water and one-third sports drink.

said. “They’re not worrying about the result. They’re not picturing the podium.” As a coach, Myers tries to instill that work ethic in his OPT trainees, and he’s put together an appropriately challenging program. “If one is going to run a competitive program, you have to make sure that the training is tougher than the real thing,” he explained. Athletes training in the OPT program log at least an hour a day of practice, six days a week, and compete in local or national tournaments on the weekends. For archers new to the OPT program, Meyers said he has them stand in front of a full-body mirror and flex red TheraBands back and forth for the first month of training. Then, he lets students practice with a light bow before building weight in two-pound increments. “It’s a gradual process, but it pays off,” Meyers said. “It’s just like any other strength and conditioning process. Before we build strength, we have to get the form right. Then we can start activating and strengthening the right muscles.” For cross training, Meyers recommends trainees lift light weights for strength, practice yoga for flexibility, and get involved in activities such as running, cycling, or sculling for cardio. “That’s for the physical training though,” he said. “Then there’s the mental aspect of the sport.” There’s the conscious mind (picking up the bow), the sub-conscious mind (taking the shot), and the self-image (what you’re thinking in-between shots). “It’s really easy to form self judgment after a shot, because you see your result right there on the target,” Meyers said. Mistakes aren’t a point of judgment, though. It’s necessary to make them to build awareness. “It’s important to know yourself enough to know how to keep your thoughts positive,” Myers said. “Along with form and strength, you have to know how to talk to yourself properly if you want to succeed.” As the field of competitive archers continues to become more selective and competitive—the U.S. Men’s Archery team won a silver medal in the 2012 London Olympics— Meyers feels more responsibility as a coach. “Ideally, I’d like to teach myself out of a job,” he said. “There is going to be a day when I’m not going to be at my students’ tournaments. I try to train them so they know what’s expected at those higher competitive levels. That way it will be easier for them later.” afm

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Train

Conditioning for Young Athletes There’s more to preparation than exercise By Leah Fisher Nyfeler

utch Hadnot is a man with a passion. The former University of Texas football standout loves working with young athletes, so much so that he’s back in school and pursuing a degree in youth and community studies. “I want to prepare kids for high school [athletics],” Hadnot explained. Not every coach or teacher has that soft spot for tweens and teens. But Hadnot found through working with his own family (he has a girl, 23, and two boys, 19 and 16 years old) that he enjoys this particular stage of life. He formed the Butch Hadnot Youth League (the initials also stand for Building Healthy Young Lives) to encourage “building positive relationships, self confidence, independence, and ability to deal with adversity” in young people through healthy and active lifestyles. His Summer Strength and Conditioning Skills Camp fits right in with these goals. 100 • austi nf Itm agaz in e .co m • 08 .2 014

For seven consecutive weeks in the summer, Hadnot works with boys and girls ages 8 to 16 to help them improve their fitness for whatever sports they are pursuing. He consults with high school coaches to learn about the programs they’ve put together so that he can help youngsters develop the basics they need to succeed. “This continuity is a big part of success,” said Hadnot, “and I want to help coaches and kids mesh. I’d like to be an ambassador to [high school programs] on behalf of the up-and-coming kids.” While his youth camp is designed to benefit players of any sport, Hadnot has a strong background in football and, one day, he’d love to see a coaching school for football. Hadnot coached arena football for the Austin Rockers after playing for the Tampa Bay Buccaneers, Toronto Argonauts, Shreveport Pirates (an expansion team), and Texas Terminators (an arena football team) following his years as a Longhorn photography by Lauren Pape

(1990–91). But injuries and what he described as a “bumpy road” took him away from football. As Hadnot pointed out, “In order to win, you have to lose a few things.” The rocky times led him to reflect on what he wanted from life; two years ago, he consulted with several former Longhorn coaches— David McWilliams, Mack Brown—and current coach Charlie Strong, and found his calling. “Don’t wait 22 years to come back and finish school,” he laughingly advised. “I am so thankful to UT for helping me to take care of my education now. There’s a time and a season for everything.”

provide a lot of exercise for a child without using weights. Focus on using body weight exercises, such as squats and push-ups to help your child get in shape.

weather workouts, a cold towel can come in handy. Pack one in a cooler to provide relief for hot skin and elevated body temperatures (place it on the back of the neck).

Make beverages handy—get your child a hand-held bottle so that he or she can carry water, if possible.

Learn from losing— when your child is competing, look at the positives found in losing. Emphasize learning and the opportunity to realize areas for improvement.

Check parental expectations—this is important, especially for parents who are former athletes. Your child isn’t you, so kill those expectations and listen to your young athlete. Sit down to talk; discover what he or she

Do your homework— checking out camps and organizations is a big part of being a parent to young athletes. Take the time to do the research before you sign your kid up. Make sure there’s a good fit and that the activity is appropriate for your child’s skills and interests.

Make sure your child is happy—that’s really the important part in student athletics.

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TRI SE S

Help lower body temperature—for hot

making sure kids are getting enough liquids, include food—like fruits— that provide fluids as well. Avoid fried food and fast food that may be overly salted.

wants to do. The starting point is, “Tell me what is the most important thing you want to do,” and go from there. Also, pump the brakes a little; don’t get so caught up in what your child is doing athletically that you lose sight that this is for his/ her enjoyment.

Utilize body weight workouts to build strength—you can

Hydration involves more than just drinking—along with

he Strength and Conditioning Skills Camp met at the Georgetown Recreational Center on Saturdays from June to August, but Hadnot provided “homework” to be done during the week. Each athlete had nutritional information to put into practice, an emphasis on stretching everyday, and basic exercises to perfect. Parents were encouraged to stay and watch. And he has advice for parents of athletes who are preparing to become high school athletes; included here are some of Hadnot’s key concepts for parents.

TEXAS

Workout

Closing the Gap in Lower Body Movements Changes in stance provide big opportunities for gain By Diane Vives, M.S., C.S.C.S., C.P.T.

he biggest opportunities to build functional strength are sometimes hidden in progressions that many people skip. The most common and key way to increase or decrease a movement’s intensity is to change the base of support. This can be used, for example, when the exercise incorporates a one-, two-, or fourpoint (hands are included on the ground) stance. To increase the intensity of a lower body movement, reduce the base of support or the amount of ground contact by going from a two-point, parallel stance to the more difficult progression of a single-point (one-footed) stance. This big jump in progression can, however, result in compensation strategies, such as limiting the range of motion in the exercise or reducing the quality to the point where bad movement patterns are encouraged. For this reason, it’s important to take a look at examples of strategies for transitional movements aimed at 102 • austi nf Itm agaz in e .co m • 08 .2 014

improving multidirectional speed and agility that bridge the gap in stance progression and reinforce key movements. Changing the base of support is a great way to change the intensity of a functional movement—but it’s necessary to incorporate smart strategies in the progression toward committing to a single-foot stance. • Utilize a staggered stance, emphasizing the load on the forward foot, to narrow the base of support while maintaining a two-footed stance. • Incorporate a rear-elevated foot stance to allow contact for balance and assistance while applying about 70 percent of the weight and force production on the forward foot. • Take a multidirectional step to narrow the base and reinforce a functional step, and then re-establish recovery into the two-footed stance.

photography by Brian Fitzsimmons

Staggered Dead Lift with Ultimate Sandbag (created by Josh Henkin)

Purpose: The dead lift is a core hip-hinging movement that strengthens the powerful movement of the hips. Staggering the stance allows more force to be applied through the forward foot while using the back foot to maintain two points of contact. The Ultimate Sandbag is different from other exercise sandbags in that it has handles to provide a neutral grip and creates variable resistance by challenging the athlete as the sand within the bag shifts. Movement: • Start with the feet staggered about 6–12 inches apart and about 4–6 inches wide, just inside hip-width. Push your rear end behind you as much as possible while maintaining a neutral spine and vertical shin in the forward leg to hinge the hips. • Place the sandbag directly in front of the forward foot, and grab the neutral grips. • Create tension by just slightly pulling upward on the sandbag. Establish a strong connection between the arms and trunk by really engaging the lats for stability. • Press the heel of the forward foot through the floor, and fully extend at the hips to stand as tall as possible and reach the top of your head toward the ceiling. Keep the sandbag close to the body at all times. • Return to start by reaching back with the butt and returning the sandbag to the ground. • After the desired number of repetitions, switch the lead foot in the staggered stance and repeat.

performed by Dena Maddie at Atomic Athlete

Rear-Elevated, Split Squat with Sandbag

Purpose: This movement puts the majority of weight and force production on the forward foot while using a front carry position to counterbalance the motion of the squat and encourage a full range of motion.

Movement: • Start with the forward foot flat on the ground, toes forward and the rear foot elevated on a stable step or bench at or below knee-level of the forward leg. With the feet hip-width apart, stand tall and hold the sandbag tight to the chest and front of shoulders.

• Actively pull down into a split squat while focusing the weight on the forward foot. Squat until the crease of the hip is parallel to or just below the knee on the forward leg. • Be sure to maintain a long, neutral spine throughout the movement. Do not let the front load of the sandbag pull you forward or round the back. The movement should be a vertical descent of the hips. • Return to start by pushing the ground away from the heel of the forward foot and extending the forward leg until you are standing as tall as possible and hips are fully extended.

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Workout

Crossover Lunge with Sandbag

Purpose: Use a multidirectional step often seen in sports movements to create a narrow base of support while lowering the center of mass and recovering into a parallel stance. This demands good hip mobility and motor control in the crossover lunge, and using a bear-hug carry for the sandbag is a great method for loading the movement.

Movement: • Start in a tall posture in a parallel stance, with the sandbag hugged close to the body. • Lunge back and across the midline of the body. Finish with the rear foot on or just past the midline; the forward shin should be vertical so that the knee does not collapse. • Maintain a long and neutral spine throughout the descending and ascending movements of the lunge. Do not let the sandbag move or pull you into forward flexion. • Press through the forward heel to return to a tall standing, parallel stance.

Bonus Exercise With Video

Visit austinfitmagazine. com/videos/ to watch all four of the exercises being performed.

hese movements add great options for exercises that will effectively build strength while progressing from a two-foot to a single-foot base of support. So much of human movement involves transitioning between stances, producing force in various stances, and recovering between transitions. These movements can definitely add value to an overall exercise program while introducing great loading tools that use variable resistance. Kick things up by adding lower body movements to your circuits; just remember to maintain focus on technique and finish sets before fatigue causes technical failure. It’s always great to leave one or two reps in reserve to make sure that good movements aren’t breaking down and reinforcing compensatory mechanics. afm

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Coach Carrie

6 Tips for Stoking the Training Fire

How to overcome a lack of running motivation By Carrie Barrett

had a pep talk text session with two athletes on the morning of a scheduled long run. “Take your time and just put one foot in front of the other,” I typed, reminding myself how simple it was. You see, I had my own long run to do and was not looking forward to it. Ironically, I'm one of those annoying people who absolutely love to run. Yep, I can talk incessantly about how running makes me feel free, empowered, and invincible. (I know. Gag me.) Well, that day, I wasn't having it. I, too, was planted firmly in Let's-Just-Meet-For-Brunch Land. My text was intended to pep them up as well as motivate me to get off my butt and do the work. As much as anyone loves to train, it is hard and, sometimes, just plain work. If you're like me, you'll come up with any excuse to postpone or outright skip it. One day missed turns into two, which then turn into three. Before you know it, you're slipping down the rabbit hole of negativity and training apathy. The warmth of the training fire is fading. Up-and-down training trends are normal. Most of the time, the breaks are temporary and rejuvenating. If, however, your feet are planted firmly in Negative-ville, here are a few tips to

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grab on to for life support and rescue you from the doldrums. Simply embracing one or two can help reignite the workout passion and get you back on the path to the finish line. Do the hard stuff first. It's amazing how something written on the computer can literally grow an evil life of its own. Do the hard stuff first. Don't put it off. This is the same advice used to manifest success in business, marriage, and just about any dynamic relationship that involves consistent effort. Get it done before your mind can process all of the junk and potential negative self-talk that revolves around a hard training session. If it’s a speed run session, I like to say, “Hit the track at the crack.” Get up early (even if that means a headlamp) to beat the boot campers and dog walkers and knock back those 800s like you own them—because, at 5 a.m., you do. Sure, you'll hate your alarm clock and your coach, but you'll love yourself and that's really all that matters. Nothing beats a post-workout endorphin rush as the sun is rising.

Focus only on the present moment. I'm starting to sound like Deepak Chopra and Oprah Winfrey, but these new age thinkers, spiritual advisors, and billionaires have it right. It's human nature to look ahead at a run or a long bike ride and start to dread the miles. You self-sabotage, convincing yourself you'll never make it through. Sometimes, you think back on that one time when you had the same workout and weren't able to finish. Dwelling on the past and laboring over the future scripts failure. Henry Ford once said, “Whether you think you can, or you think you can’t—you're right.” He is also quoted as saying, “Failure is simply an opportunity to begin again, this time more intelligently.” I love him. How can you possibly only focus on the present? It may sound “woo woo,” but one of the first and most simple solutions is to slow down. Focus on breathing; count foot strikes; tell yourself to relax when running; smile at everyone you pass on the trail; take in the surroundings and notice something you've never seen before. Pick a completely new running route

one reason every day will provide an abundance of purpose to draw upon when race day approaches.

and explore. Heck, run repeats on the new boardwalk; if that doesn't put you in a happy place, nothing will because it's spectacular. Ten hill repeats on the schedule? Think only about the one you are doing at that moment. So often, the focus is on the end goal and off the here and now. Relax. Enjoy the present moment. It's the only one you ever get. Find purpose in the task. One of the reasons for resisting something is the lack of a full sense of purpose for doing it in the first place. “Why am I doing this again?” is a frequent refrain when motivation fails. I encourage you to list the reasons for setting a particular goal. In fact, I encourage my athletes to write a reason every day. The reason doesn't matter; whether you are raising awareness for a charity or impressing a hot dude, you must have a goal, a plan, and a reason to push beyond the comfort zone. And, depending on the magnitude of the goal, the reasoning better extend beyond “my coworkers talked me into this stupid thing.” Peer pressure may get you across the finish line of a 5K, but it won't get you to an Ironman finish. Listing

Find inspiration in others. I have an arsenal of inspiring books to thumb through when I need my motivational fires stoked. Two of my favorites: Mind Gym: An Athlete's Guide to Inner Excellence by Gary Mack and David Casstevens and Fit Soul, Fit Body: 9 Keys to a Healthier Happier You by Mark Allen and Brant Secunda. Both tackle the bigger picture of fitness— how to keep the mindset strong and positive. Having a fit body is one thing, but the more developed and trained the mind “muscle,” the more physical success will follow. People think that athletic success breeds happiness. It is, in fact, the other way around. Happiness begets athletic success. Taking time to volunteer at events can be incredibly motivating and inspiring. Cheer for those who are struggling; extend an arm to help another out of the water; run alongside a bike to hand up a bottle at an aid station; put a medal around a finisher’s neck. Volunteering never fails to remind me how

16 Weeks to Half Ironman

Weeks 9-13 (07/28–08/31)

Details of each workout will be on the Interactive Training Plan.

Week 9 (07/28-08/03)

Week 10 (08/04-08/10)

Week 11 (08/11-08/17)

Week 12 (08/18-08/24)

Week 13 (08/25-08/31)

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Rest/Core/ Flexibility

Bike: 50 minutes (RPE 4-6) w/ 6 x 2 minutes pushes

Swim: 1300 Run: 5-mile total run, include 8 x 600m repeats fast

Bike: 60 minutes w/ last 15 minute (RPE 7–8)

Swim: 1300 Run: 5 miles (RPE 3–5)

Long Bike: 50 miles Run: 20 minutes off bike

Long Run: 12 miles

Rest/Core/ Flexibility

Bike: 50 minutes (RPE 4-6) w/ 5 x 3 minutes pushes

Swim: 1400 Run: 5-miles total w/ 6 x ½ mile repeats at fast effort

Bike: 75 minutes ride with last 20 (RPE 7–8)

Swim: 1400 Run: 5.5 miles (RPE 3–5)

Long Bike: 55 miles Run: 15 minutes off bike

Long Run: 13 miles

Rest/Core/ Flexibility

Bike: 50 minutes (RPE 4-6) w/ 4 x 4 minutes pushes

Swim: 1500 Run: 5-miles total run w/ 5 x 1000m repeats

Bike: 75 minutes ride with last 30 (RPE 7–8)

Swim: 1500 Run: 6 miles (RPE 3–5)

Long Bike: 60 miles

Long Run: 14 miles

Rest/Core/ Flexibility

Bike: 50 minutes (RPE 4-6) w/ 5 x 2 minutes pushes

Swim: 1300 Run: 2 miles easy, 1 fast, 2 miles easy

Bike: 50 minutes w/ last 10 minutes (RPE 7–8)

Swim: 1300 Run: 5 miles (RPE 3–5)

Long Bike: 45 miles Run: 30 minutes off bike

Long Run: 10 miles

Rest/Core/ Flexibility

Bike: 50 minutes (RPE 4-6) 20 minutes easy/20 minutes hard/20 minutes easy

Swim: 1600 (20 laps) Run: 2 miles easy, 2 fast, 2 miles easy

Bike: 45 minutes w/ 5 x 2 minutes hard pushes

Swim: 1600 (20 laps) Run: 6 miles (RPE 3–5)

Long Bike: 45 miles Run: 20-30 minutes off bike

Long Run: 12 miles

RPE = Rate of Perceived Exertion (1 is super easy – 10 is incredibly difficult) Core or Flexibility Work = Can include activities like yoga, Pilates, stretching, and functional movement training 08 .2014 • au st infItmaga z ine . com • 107

Coach Carrie

lucky and grateful I am to be a part of this triathlon community. Find company to share. Want to love something? Get a partner-in-crime who’ll hold you accountable (i.e., call you out when you want to bail). Even if you hate it together, two minds are stronger than one. My training partners have helped me through tough workout days and been my confidants and therapists during life's rough patches. Don't get me wrong—I absolutely love to run by myself; it's “me” time. But there are, however, days and sessions where everyone wants and needs company. For instance, I have a friend who was training for a 100-mile run (yep, she's that crazy person). While she did a lot of solo training, she also had regular 50-mile training runs on the schedule. A parade of training partners and friends showed up to keep her company. Some ran and others biked alongside, and her positive and steadfast mindset kept everyone inspired. If the thought of working out by yourself sounds no bueno, join one of the many running and training groups in town. There are clubs and teams for athletes of all levels and age groups. In Austin, you never have to train alone… unless you want to.

Make training a game. Turn off the training devices and work out for fun. What? What? Yeah. I know—your job makes you take life seriously, but your hobbies and passions shouldn't. If you're struggling to find motivation, visit Austin Pets Alive! to take one of their rescue dogs for a run or walk; try a new run/walk rhythm; take a hike or run along one of the many hidden trail gems in the city; run to Whole Foods to meet friends for a happy hour. Turn your training into a commuting game to find out how many places you can go by foot or bike. (Have you tried out the new B-Cycles around town? They rock! Granted, they're not the most aerodynamic bikes out there, but they're guaranteed to make you feel like a hipster.) Run and train for fun or as my running mentor, Gilbert Tuhabonye would say, “Run with joy.” It's contagious.

Wouldn't it be great if training were easy all of the time? Wouldn't life be perfect if you woke up with tons of energy ready to take on the world and all of the Mt. Bonnell repeats you could muster? It might, but I suspect you wouldn't enjoy it as much. You see, true love of training really only comes when that fire starts to burn low and you have to figure out how to keep it going. Do you stoke the fire or do the logs burn out and become cool ash? I encourage you to fan those flames and keep the training fire lit. afm

Download the entire Half Ironman training program on Training Peaks here: http://ow.ly/x114J

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A new kind of crazy has arrived. The Clifton.

hokaoneone.com

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THE COOLEST WAY TO GET FIT IN AUSTIN!

Events Featured Free Yoga at Barton Springs

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

! ion ite at Wh c Lo n w Be Ne o @ C So

SCHEDULED MAINTENANCE SCHEDULED MAINTENANCE

30K-60K-90K 30K-60K-90K TUNE-UPS TUNE-UPS ENGINES•BRAKES ENGINES•BRAKES TRANSMISSIONS TRANSMISSIONS EXHAUST EXHAUST CUSTOM MODSMODS CUSTOM COllISION, COllISION, pAINTpAINT & BODy & BODy

call for call for estimates estimates

JEEP MASTERS JEEP MASTERS 326-3555 326-3555

www.jeepmasters.com www.jeepmasters.com 2617 soUtH 2617 soUtH first st. st. first

Sports and Outdoors

August 9 Free Yoga at Barton Springs Spend your Saturday morning at Barton Spring’s last free community yoga class of the summer. Spread a mat out on the shaded south entrance of the springs and take a cue from the surrounding pecan trees as you branch out your arms and practice your one-leg balancing stance in vrksasana, or tree pose. Wear comfortable clothes and bring your own mat and water. Free; 9:30–10:30 SCHEDULED SCHEDULED MAINTENANCE MAINTENANCE 30K-60K-90K 30K-60K-90K a.m. 365thingsaustin.com/event/free-yogaTUNE-UPS TUNE-UPS barton-springs ENGINES•BRAKES ENGINES•BRAKES TRANSMISSIONS TRANSMISSIONS August 10 EXHAUST EXHAUST Full Moon Paddle at Rowing Dock CUSTOM CUSTOM MODSMODS Navigate the waters of Lady Bird Lake under COllISION, COllISION, the glow of the full moon as the Rowing Dock pAINTpAINT & BODy & BODy

stays open from 8-10 p.m. Head east to check

call call for for out the Barton Springs inlet and the evergrowing city skyline or take your watercraft estimates estimates

the area and listen for the sound of the endangered black capped vireo and golden cheeked warbler, two of Bright Leaf’s seasonal habitants. Bring water, a snack, and binoculars. Hikes last around 2-and-a-half hours. Free; 9 a.m. brightleaf.org/c.html August 22 East End Fourth Friday Have fun discovering all the shops and businesses East Austin has to offer. Take advantage of a free yoga class at Eastside Yoga as well as shopping deals at Take Heart, Olive, and Tiny Taiga. Enjoy food and drink specials from local restaurants Hillside Farmacy, East End Wines, Quickie Pickie, Mijo's Tex Mex Cantina, Sagra, Tony's Jamaican, Blue Dahlia, and the Historic Victory Grill; listen to live music at Kenny Durham’s Backyard on East 11th Street. Kids can enjoy free pizza from East Side Pies and adults are welcome to BYOB. Free. austinibiz.com

upstream towards Red Bud Isle. Kayak rentals Arts JEEP JEEP MASTERS MASTERS start at $15/hour; canoe rentals are $25/hour. rowingdock.com/happenings 326-3555 326-3555

www.jeepmasters.com www.jeepmasters.com August 9–10 2617 2617 soUtH soUtH Bright Leaf Nature Hike first first st. st.

Explore the scenic flora and fauna of the Texas Hill Country that lies just northwest of Austin. Tucked away off 2222 near Mt. Bonnell, 216 acres of pristine preserve land are host to this 4-mile guided hike. Learn about the geology and natural history of 110 • aust infItmaga z ine.com • 08 .2014

August 6 KGSR's Blues on the Green It’s the last Wednesday night installment of the 2014 season of Austin’s classic summer concert series. Spread the picnic blanket out at Zilker Park; bring your own munchies or take advantage of the many offerings from the variety of food and beverage stands. Performing: Charlie Mars with Quiet Company. Free: 8 p.m. Kgsr.com photography by David Ingram

August 13 and August 20 Austin Sound & Cinema: Music & Movies on the Lawn The Long Center’s City Terrace plays host to a popular pairing: music and movies. The evening starts out with a musical tribute to the movie, which is followed by the film itself shown on Alamo Drafthouse’s giant inflatable outdoor screen. There are also food trucks for dining (including Frank, The Peached Tortilla, Yeti Frozen Custard, Garbo’s Maine Lobster, Whole Foods Market, Uncle Louie G’s, and Boomerang’s) and featured cocktails, craft beers, and non-alcoholic beverages are on sale by the Long Center. Music and movie pairings for August are the Golden Dawn Arkestra with Raiders of the Lost Ark (Aug. 13) and the Octopus Project with Close Encounters of the Third Kind (Aug. 20). Food is available beginning at 6:30 p.m.; music starts at 7:30 p.m., and the film is shown following sunset, approximately 8:30 p.m. Feel free to pack a picnic, but please leave dogs and alcoholic beverages at home. Free. thelongcenter.org/event/sounds-cinema/ August 15–17 Austin Home and Garden Show Need some inspiration on how to turn the backyard into a personal outdoor paradise? From patio and landscaping ideas to the latest designs in pools, entertainment centers, outdoor kitchens, and fire pits, the Home and Garden show has hundreds of exhibits and seminars offering something for those blessed with green thumbs (and those who aren’t). Tickets: $6.50–$8.50 for adults; free for those 16 and under. austinhomeandgardenshow.com

Food and Drink

August 9 Austin Ice Cream Festival Remember when the sound of an ice cream truck rolling down the street on a hot summer day could send you into full-on panic mode? Whether a kid or just a kid-at-heart, celebrate the ingenuity and downright awesomeness of ice cream trucks and the melt-in-your-mouth treats they serve at the eighth annual Austin Ice Cream Festival at Fiesta Gardens. Check out the ice cream eating contest or get crafty by entering the popsicle stick sculpture contest. Adults, $10; kids under 8, free. icecreamfestival.org August 26 Trailer Food Tuesday at the Long Center Taste test menu offerings from some of Austin’s finest food trailers in one convenient location. Vendors from all around the city start their mobile serving station engines and motor down to the Long Center on the last Tuesday of the month. Bring a picnic blanket to spread out on the lawn and enjoy dining to no-hassle, city-skyline views. Bring the kids and pets, too. Free; 5–9 p.m. 365thingsaustin. com/event/trailer-food-tuesday-long-center

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FRANK CAPPARELLI

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FCapparelli@wbmtx.com www.Willowbendmortgage.com 13809 Research BLVD., Suite 802 Austin, TX 78750 512.524.2177 • 512.497.5777

Lifestyle

August 23 Ice Ball 2014 It may be hot outside, but the Ice Ball is a cool way to support Big Brothers Big Sisters of Central Texas. Join the 10th Anniversary Ice Ball gala for cocktails, hors d’oeuvres, a seated dinner, auction, and live music. Opt for a single ticket ($200 per person), a pair ($350), or go in with a group to reserve a table ($2,000). Hyatt Regency Austin (208 Barton Springs Road), from 6–12 p.m. austiniceball.org Submit your event

August 3–13 Eat Out for Good online at austinfitmagazine.com 10th Annual Austin Austin’s best restaurants, Bat Fest bars, and food trailers open Take a cue from Austin’s their doors to patrons and Mexican free-tailed bats giving with special menu items and set up camp under or atop that provide proceeds to local the Congress Avenue Bridge. Some Austin nonprofits. Eat Out for Good 75,000 to 1.5 million bats—the largest urban participants such as Gusto, Max’s Wine Dive, bat colony in the world, according to Texas and Sagra have created exclusive menus with Parks and Wildlife—take to the sky every 10 percent of the proceeds from those sales night around dusk in search of their next meal. donated charities of their choosing. To see a There are also two stages of live music, more complete list of restaurants, bars, and food than 75 arts and crafts vendors, good food trailers along with charities benefitted, visit Eat and drink, kids activities and a bat costume Out for Good’s website. eatoutforgood.com contest. 4 p.m. to midnight; $10, free for kids under 8. roadwayevents.com

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Rides&Races Featured Youth Triathlon–Inspire Kids to TRI

AUGUST August 3 Prude Ranch Races – Duathlon/Duathlon Relay, Half Marathon, 10K, 5K Fort Davis, TX • fitnesscamp.org Jacks Generic Triathlon (Race 4 in the Texas Tri Series) Pflugerville, TX • jacksgenerictri.com Tour de Jalapeño San Marcos, TX • tourdejalapeno.com

August 19 Splash-n-Dash Series (third Tuesday of every month, through September) Pure Austin Quarry Lake, Austin, TX splash-n-dashseries.com August 23 Highland Communities Youth Splash and Dash Round Rock, TX • t3multisports.com August 26 FIVE55 Series – 500m Swim & 5K Run/1500m Swim & 5K Run Pflugerville, TX • five55series.com

August 9 Capt’n Karl’s Night Time Trail Series: Colorado Bend 60K, 30K, 10K Colorado Bend State Park, Lampasas, TX runthehillcountry.com

August 30–31 Camp Eagle Mountain Biking Classic Rocksprings, TX • campeagle.org/fall-spring/ events-classic.php

5K for Clay Round Rock, TX • 5kforclay.com

SEPTEMBER

Miles of Mud 5K Cedar Creek, TX • milesofmud.com AuGUSTO Run Austin, TX • saroadrunners.com

September 1 TriRock Austin Triathlon (Race 5 in the Texas Tri Series) Austin, TX • trirock.competitor.com/austin/

Keller Williams Presents: Red Rally Run Austin, TX • kwredrally.com

September 5 Zilker Relays Austin, TX • zilkerrelays.com

August 17 Youth Triathlon-Inspire Kids to TRI Cedar Park, TX • inspirekidstotri.com

September 6 FrozenHot Chocolate 10/5K/1.5 Mile Walk COTA, Austin, TX • hotchocolate15k.com

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Capt’n Karl’s Night Time Trail Series: Reveille Peak Ranch 60K, 30K, 10K Burnet, TX • runthehillcountry.com September 7 Brain Power 5K Cedar Park, TX • brainpower5k.com/ September 13 The Fit Foodie 5K Austin, TX • fitfoodierun.com Athleta Esprit de She Austin Cycle Tour Austin, TX • espritdeshe.com Austin Central Texas Tour de Cure Reunion Ranch, Georgetown, TX stopdiabetes.com/cttourdecure Neon Dash 5K Night Run Travis County Expo Center, Austin, TX neondash.com/ September 14 2nd Annual 80’s 8K Cedar Park, TX • runfreetexas.org Colin’s Hope Kids Triathlon Austin, TX • colinshope.org Tortoises and Hares Tag Team Tri Pflugerville, TX • trisportevents.com/ TagTeamTri.html Pflugerville Pfun Youth Tri Pflugerville, TX • trisportevents.com/ PvilleYouthTri.html photography by Enduro Photo

Cash. Keys. Phone. ID. September 16 Splash-n-Dash Series (third Tuesday of every month, through September) Austin, TX • splash-n-dashseries.com September 20 2014 Car2Go Marathon Relay benefitting Livestrong Austin, TX • livestrong.org/events/1771/ Infected 5K San Antonio, TX • carreraraces.com/ theinfected.asp#location 3rd Annual Aquarena Springs Tri San Marcos, TX • rotarysanmarcos.com/ RotaryTri.html Terra Firma XTERRA Run 15K & 5K Smithville, TX • terrafirmaracing.com/view. asp?id=144 September 21 Terra Firma Duathlon Smithville, TX • terrafirmaracing.com/view. asp?id=145 September 27 ROC Race 5K Obstacle Course Circuit of The Americas, Austin, TX rocrace.com

October 11 Plum Creek Challenge: 10K, 5K, 3K, and 1K Kyle, TX • hootenannyonthehill.com/id21.html Outlaw Trail Cycling Tour Round Rock, TX • roundrocktexas.gov/home/ index.asp?page=635 October11-12 Dave Boyd Huntsville Mountain Bike Classic Huntsville, TX • tmbra.com October14 FIVE55 Series: 500m & 5K Run/1500m Swim & 5K Run Pflugerville, TX • five55series.com October 17 5th Annual Capital to Coast Relay Austin, TX • capitaltocoastrelay.com October 18 Frankenthon Monster Marathon Cedar Park, TX • frankenthon.com

Submit your ride or race online at austinfitmagazine.com

Kerrville Triathlon (Race 6 in the Texas Tri Series) Kerrville, TX • kerrvilletri.com/ September 30 FIVE55 Series: 500m & 5K Run/1500m Swim & 5K Run Pflugerville, TX • five55series.com

OCTOBER October 4 Austin Wicked Wine Run Spicewood, TX • wickedwinerun.com

™

Ragnar Trail Hill Country Flat Rock Ranch, Comfort, TX ragnartrail.com/locations/hillcountry-tx

Bubble Run Travis County Expo Center, Austin, TX • bubblerun.com/ 7th Annual NOCC – San Antonio Chapter Run/Walk San Antonio, TX • nocc. kintera.org/faf/home/default. asp?ievent=1101971

Meet Your Maker Off-Road Challenge Marble Falls, TX • camppeniel.org/adv.-race

Carry all of your running essentials!

October 18-19 24 Hours of Rocky Hill Mountain Bike Race Smithville, TX rockyhillranch.com

October19 Hill Country Marathon Marble Falls, TX • runthehillcountry.com October 25 Marathon2Marathon Marathon, TX • marathon2marathon.net CHOSEN Full and Half Marathon New Braunfels, TX • chosemarathon.com Tour De Pecan Bike Race Seguin, TX • facebook.com/tourdepecan Cactus Rose (100 mile, 50 mile, 4x25-mile relay) Hill Country State Natural Area, Bandera, TX tejastrails.com

October 5 Tiara 5K Pflugerville, TX • tiara5k.com 08 .2 0 14 • au st infItmaga z ine.com • 113

www.spibelt.com 866.966.4440

Made in Austin

DISCOVER!

Hike the Bull Creek Greenbelt

The Bull Creek greenbelt is a great place for a creek-side hike if you take Inga’s Trail, a favorite route of the Austin Sierra Club.

ocated in the shadow of Capital of Texas Highway Loop 360, the Bull Creek greenbelt is a favorite hiking destination in northwest Austin. The greenbelt surrounds a segment of Bull Creek known for its scenery, containing natural springs, waterfalls, swimming holes, and towering limestone bluffs. The Austin Sierra Club often starts hikes at the greenbelt's northeast trailhead near 5300 Old Spicewood Springs Road. Parking is available in a gravel lot across from the entrance to The Marquis at Treetops apartments. Also known as Inga's Trail, the path runs mostly parallel to the creek, but also crosses the creek in several places. If not during a drought season, it can be a challenge for one's rock-hopping ability; otherwise wear shoes that you don't mind getting wet. The trail is mostly flat and about 4.5 miles round-trip when making a loop at Bull Creek District Park, which is an alternate starting point located at 6713 Lakewood Drive. More challenging side trails ascend the cliffs to the south and to the north. (Always heed signs indicating private property and listing Balcones Canyonland Preserve rules and regulations.) Special thanks to volunteers at the Bull Creek Foundation for helping maintain the trail. 114 • austi nf Itm agazin e .co m • 08 .2 014

Tell us about it! Give us a shout at @AustinFit. We'd love to hear about your experience!

photography by FotoHogg

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