August 2015 - The Fittest Issue by Austin Fit Magazine

AustinFitMagazine.com

S N O I P M A H C T S E T T I F AFM O ve ra l l I n d i v i d u a l Wi n n e rs

Tay lo r J o h n s o n & Jessica Powers

August August 2015 2015

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AUG 2015

Features + Cover Stories

S t ar t i n g o n p age

AFM FITTEST Winners

20 Panzanella Salad

An untraditional, savory and satiating twist on the traditional leafy greens

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59 Backpacking Basics How to get set and ready to go on your first wilderness trip

66 How To Start A Fitbit Competition

Stay connected, set goals, and encourage friends and family to stay on track with their healthy habits

79 Anatomy of A Pose: Eagle to Toppling Tree

Challenge your alignment and core strength with these fun, compression—and balance-based asanas

cover and contents photography by Brian Fitzsimmons; Hair by Erica Rae; Makeup application by Danielle Payne, Artist by Laura Martinez

Meet the individuals and teams who left all their hard work and sweat on the field to be crowned the fittest athletes in Austin

AUG 2015

Departments + In Every Issue

Fuel

22 Best Served Cold Try these three gluten-free, cream-free sweet treats on for size this summer 26 Spill the Beans A review of 5 delicious, locallybased coffee brews in Austin

LIVE

30 Off the Clock A look at those who invest in kids when school’s not in session 32 Benefits of Being a Brand Ambassador

Camaraderie, discounted gear, and free marketing make athlete sponsorship a win-win situation 34 Book Review 13 reads you need on your nightstand

LOOK

TRAIN

54 New to Austin Stores and studios for fitnessminded folk

72 Spice Up Your Sport 8 tips to help you fall in love again

FEEL

74 Pilates for the Ages Making 65 the new 35

62 Does Weight Matter? A review of the evidence on each side of the fit vs. fat argument spectrum 64 Soak In The Summer Sun

82 Push It Challenge your pushing movements with this circuit workout

In Every Issue 10

(Just Not Too Much.)

From the Publisher

68 46 & Ripped Feeling young and living longer is far easier than you think

From Our Readers

In addition to boating and barbecues, summer is high time for sun poisoning and heat exhaustion

Contributors

On the Web

Fit Focus

FAQ

Healthy Bits

Events Calendar

Discover!

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photography by Abby Drane

Rides & Races

Publisher’s Letter Publisher/CEO Louis M. Earle

ho is the fittest of them all? Before we get into answering that intriguing question, let me say thank you to all our brave and committed competitors and supporters who participated in our annual AFM FITTEST event. Two years in a row Mother Nature has decided to move our event date, but you continue to make the event more successful than ever. It is your dedication to training and competing that inspires us every year. And what a competition it was. The winner’s names grace the pages of this issue, so I can’t surprise you. This year, youth prevailed. Both the men’s and women’s overall winners came from the 20–29 year old division. Austin Fit congratulates men’s overall winner Taylor Johnson and women’s overall winner Jessica Powers for their extraordinary performances. But the winners don’t tell the whole story. You just had to be there to see, hear, and feel the drama. I was honored to lead the Alpha Male 20–30 year old division—quite a treat for an old guy like me. And they didn’t disappoint. Amidst the grunts and groans, speed and power were everywhere. I was struck by the feeling that everyone in the group believed in their heart they could win. And not just win one test, but the whole deal. For every new challenge they confronted, they pushed even harder. Early tests were plowed through with gusto. Even the pull-ups seemed to coast by. But as the burpees loomed closer, the grimaces grew deeper. And then we hit the “mystery tests.” For many, the dread of doing Battle Ropes and over-under hurdles was akin to approaching Heart Break Hill in the Boston Marathon. But despite the exhaustion and occasional whining, I watched as competitors gave their all throughout the day. Across all age groups, they exhibited and shared the same joy, confidence, and sportsmanship. Everyone was a winner in my book. Of course I’m biased and think the AFM FITTEST is an absolutely awesome and unique event. You can follow your favorite athletes around the course and get up-close to watch as the drama unfolds. And have no doubt, there was a lot of drama. Like standing by the 1-mile track, hearing folks exclaim, “Man, this guy is blistering it!” Crossing the line with a 4:43 minute mile, he clocked the fastest time we’ve ever recorded in the event. There were gasps of awe at the vertical jump when one competitor swatted all the markers over. There were reverent glances of respect as multiple, steel-faced athletes pushed the dynamometer dial to the maximum limit on the grip test. And let’s not forget the competitor who achieved 40 pull-ups before the day was done. Not even images can do justice to the excitement and personal achievements that emanated from Camp Mabry that day. Nevertheless, we have done our best to capture the thrill of the event for you to enjoy in the following pages. What matters is not whether you win or lose, but how you play the game. The AFM FITTEST was indeed a game well played. I hope you make next year your year to come out and compete. Again, my sincerest thanks goes out to all our readers, sponsors, competitors, supporters, and volunteers who make the AFM FITTEST event and our magazine possible. Keep Austin Fit, Lou Earle, Publisher, CEO

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Managing eDITOR April Cumming Creative Director Weston Carls Director of Marketing & Communications Carrie Crowe Senior Advertising Consultant Betty Davis Associate Digital Coordinator Gretchen Goswitz Operations Coorindator Ela Pala Office Intern Devyn Bernal Writers Carrie Barrett, Joanne Blackerby, Daniel Bockmann, Tony Dreibus, Gretchen Goswitz, Tori Jarzabkowski, Regina Kubelka, Liana Mauro, Amy Neuzil, Diane Vives Proofreader Adam Deutsch General Inquiries info@austinfitmagazine.com Advertising Inquiries ads@austinfitmagazine.com Submissions editors@austinfitmagazine.com fitfocus@austinfitmagazine.com Event Listings austinfitmagazine.com/events Subscriptions austinfitmagazine.com/subscribe 2201 N. Lamar Blvd., Ste. 220 Austin, TX 78705 p 512.407.8383 f 512.407.8393 Austin Fit Magazine assumes no responsibility for the content of articles or advertisements, in that the views expressed therein may not necessarily reflect the views of the publisher or any magazine employee or contributor. This publication and all of its contents are copyrighted. Austin Fit Magazine is the assumed name of its publisher, Louis M. Earle, who has no interest in the business of Denis Calabrese who operates an exercise program under the assumed name of Austin Fit, which trains individuals to improve their jogging or running skills to participate in marathons. The views, opinions and other representations published in Austin Fit Magazine are not those of Austin Fit or any of its directors, officers, employees or agents.

Please recycle this magazine

photography by Dennis Burnett

Mirror, Mirror on the Wall

COO & Associate Publisher Alex Earle

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From Our Readers

WINNER!

Congrats, @edwardofit!

Crow Pose

#AFMChallenge Last month, AFM provided a guide to mastering crow pose. We challenged our readers to show off their skills and received some really creative demonstrations. Thanks to @earnthatbody, @apfitness09, @floress80, @ignitefitnez, @sorrange, @annalew_fit, and Kathy Sharp for your submissions!

Engineered for the relentless pursuit of faster.

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 editors@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.

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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. Anna Craig Anna Craig is starting her fifth year as an assistant strength and conditioning coach for The University of Texas at Austin. During her career at UT, she has assisted with football training and headed training and programming for women’s soccer, women’s tennis, and men’s and women’s diving. She holds a master’s degree from The University of Texas in Exercise Physiology and is certified through the CSCCa (SCCC), NSCA (CSCS) and USAW. During her upbringing in Colorado, she developed a passion for inspiring others to experience National Parks, mountains, rivers, lakes, and the great outdoors through activity. In her spare time she can either be found adventuring or dreaming up her next trip. Instagram: @annaecraig

Kevin Garner Kevin Garner is the founder and owner of Kevin Garner Photography. Originally born and raised in South Carolina, he now works as a freelance artist here in Austin. Since receiving his bachelor’s degree in fashion photography, Garner has worked in the field of dance choreography, as a stylist for Neiman Marcus, and has held a position on Aveda's artistic team. kgponline.com

Gina Miller Gina Miller grew up in Tyler but has called Austin home since 2000. Miller received her bachelor of science degree with a minor in business from the University of Texas in 2006. After working in a corporate environment for six years, she needed a change and decided to become a full time yoga teacher after going through Yoga Yoga’s teacher training in 2012. She has never looked back. Miller is currently working on her 500 hour certification, also through Yoga Yoga, and hopes to have it completed soon. She structures most of her classes around a "peak pose" with a strong focus on foundation and alignment. She often themes her classes based off of a quote or lecture. Miller credits her husband, friends, family and students for teaching her the true meaning of yoga.

Abby Drane Abby is Austin Fit’s first photography intern. A recent graduate of Stephen F. Austin High School, she has been obsessed with photography since she was in middle school. Drane plans to study photography in college, concentrating in photojournalism or fashion photography. abbymayrie.tumblr.com

Cameron Cope Cameron Cope is a physical therapist at Baylor Scott and White Sports Medicine in Round Rock. He received his bachelor’s in exercise science as well as his doctorate of physical therapy from Hardin-Simmons University. Cope enjoys working with diverse diagnoses, and finds joy in returning people to pain-free activity. Outside of work, you can find him cycling or hiking with his wife, Anne. An avid cyclist, Cope has competed in several road and mountain bike races as well as triathlons, including the Austin Half Ironman. 14 • au sti nfI tmagazi ne.c om • 08 .2 015

Write for AFM 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 editors@ austinfitmagazine. com . Response

time may vary greatly due to publishing dates. Detailed submission guidelines will be provided by AFM as appropriate.

Submit FitFocus Photos 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.

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cosmetic issue.

MYTH: No pain = no problem.

REALITY: This is partially true, if “bad veins” run in your family. Heredity is the #1 cause of vein disease. So know your family’s vascular history. Other factors include pregnancy, trauma, hormone fluctuations and replacement therapies, excess weight, or an occupation that requires standing or sitting for long periods of time. Whatever the cause, minimally invasive vein treatments can help. REALITY: Remember, spider and varicose veins are an indication of venous insufficiency—a medical condition. Therefore, most health insurance policies and Medicare cover treatment.

REALITY: It’s understandable why a lot of people think this—bulging, swollen, discolored veins are not attractive. But the appearance of these veins on your legs or anywhere on your body is an indication of an underlying medical condition called venous insufficiency.

REALITY: Most vein sufferers don’t experience sharp, noticeable pain. But do your legs ever feel: Tired • Heavy • Itchy • Achy • Cramped • Restless These feelings are often the first signs of venous insufficiency—a progressive, medical condition that is caused by the backward flow of blood. Symptoms will become more noticeable over time, so seek attention by a vein specialist if you are experiencing any signs.

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Pose Like a Plane

Learn how to perfect your Airplane pose (or Virabhadrasana III, in Sanskrit) with this bonus step-bystep photo tutorial from Corepower Yoga and Yoga Yoga instructor, Gina Miller. And don’t miss her TRAIN section piece, “Anatomy of a Pose: Eagle to Toppling Tree,” in this month’s issue.

photography by Kevin Brice Garner

On the Web

We're more than just a monthly publication. Join us online and on our social networks to see the additional awesomeness we're up to.

Catching Up

AFM contributor, Nate Turner, interviewed over half a dozen athletes after this year’s ESPN X Games competition at COTA. Step behind the scenes with him to find out how they all uniquely prepared for event day in this special feature Q&A piece “The Pursuit of Perfection: Training Secrets of the X Games Best Athletes.”

@AustinFit

Workout Video

Che c k o u t A F M W e e k ly f o r New Stories

People, Profiles, & News

Deals

Events

Subscribe at austinfitmagazine.com

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photography by Brian Fitzsimmons

Strengthen your pushing movements in this challenge circuit designed by personal trainer and our TRAIN section writer, Diane Vives. Follow along with this video as Vives coaches athlete Karen Speir through a workout at Hiit Fit Gym.

Austin is Why Everyone has a reason to live a longer and healthier life. What is yours?

2015 Austin Heart Walk Saturday • October 17th • Long Center • 8AM 5K Walk • 1K Miracle Mile • Competitive 5K Run For more information or to register please call 1.866.430.9255 or visit www.AustinHeartWalk.org

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Fit Focus Yoga Fit Tessa McNabb, a yoga instructor at Bikram Yoga East Austin, attributes yoga and clean eating to maintaining a healthy mind and body. Photography by Rustin Gudim

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Send your active lifestyle photos to FitFocus@ AustinFitMagazine.com for a chance to be published. Guidelines are provided in our Fit Focus photo album on Facebook.com/ AustinFitMagazine

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lla PanzaneSalad

By Sustainable Food Center Serves 8

What You Need 4 cups whole wheat bread cut or torn into 1-inch pieces* 1⁄4 cup plus 3 tablespoons olive oil, divided 3 cups butternut squash, peeled and cut into 1-inch cubes 1 cup black-eyed peas, cooked  1⁄2 cup fresh basil, finely chopped 2 tablespoons apple cider vinegar 1 tablespoon honey  Salt and pepper (optional)

How to Make It Heat oven to 400°F. Place bread pieces in a bowl. Drizzle 2 tablespoons of olive oil over bread and toss to coat. Spread bread pieces on a cookie sheet in a single layer. Bake for 5–10 minutes, until lightly toasted. Allow to cool. Place butternut squash cubes in casserole pan. Drizzle 1 tablespoon of olive oil over squash and toss to coat. Roast squash for about 15 minutes, until cooked through and slightly brown on edges. Combine the vinegar and honey in a bowl, and whisk in 1⁄4 cup olive oil. Combine toasted bread, squash, black-eyed peas, and basil in a large bowl. Pour dressing over salad and gently toss. Add a pinch of salt and pepper if desired.

*Stale bread or croutons can be used instead of the whole wheat bread. If you go this route, skip toasting bread and start by cooking the squash.

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photography by Brian Fitzsimmons

Allow salad to stand for about 20 minutes before serving.

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Fuel

By Gretchen Goswitz

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o sw

itz

Serves 2–3

What You Need 3 ripe bananas

How to Make It 1. Peel the bananas and cut them into quarter-size coins. 2. Place banana coins into a freezer-safe glass bowl or an airtight freezer bag. 3. Freeze the bananas for 2–3 hours. 4. Remove contents from freezer and place into a blender or food processor. 5. Pulse the banana pieces until smooth or until the consistency is comparable to soft-serve ice cream.

The best thing about this recipe is that it’s just a blank canvas full of potential variations. Although it’s delicious on its own, I like to drizzle honey on top of my banana ice cream and add a dash of cinnamon. You could drizzle a little bit of chocolate syrup on top or even add coconut flakes. If you want to mix in peanut butter and/or Nutella, add a spoonful to the food processor while there are still a few chunky banana bits left. From there, pulse the food processor until all contents are blended. 22 • au sti nfI tmagazi ne.c om • 08 .2 015

photography Drane photography by by Abby Brian Fitzsimmons

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What You Need 1 large fresh pineapple, cut into chunks 1 (12 ounce) can of full fat coconut milk Juice of 1 lime

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Fuel

Serves 3–4

What You Need 4 cups seedless watermelon (cut into chunks) 1 cup water 2 tablespoons honey 1/2 teaspoon vanilla extract Juice of 1 large lemon Zest of 1 lemon

How to Make It 1. Place water, honey, and vanilla extract in a small saucepan over medium heat. Whisk until honey has completely liquefied. Remove from heat. 2. Place watermelon in a blender or food processor and blend until smooth. 3. Add the slightly cooled honey mixture along with lemon zest and lemon juice to the watermelon. Blend once more until smooth.

5. Use a fork to scrape and shave the watermelon granita mixture into icy chunks. 6. Serve immediately.

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photography by Abby Drane

4. Pour mixture into a 13x9 dish and place in freezer for 3 hours, or until set in the middle.

Fuel

Spill the Beans

Our staff may have gotten into a bit of trouble with this assignment. If trouble means running around the office, jittery from jolting down more sips than necessary of some of the most delicious, locally-based coffee brews in Austin. Yeah, we like trouble.

Casa Brasil Zanetti Brothers Blend

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photography by Abby Drane

Flavor: Rich CHocolate with red fruit sweetness Staff Thoughts: Mild, slightly bitter, smooth texture, buttery, tart aftertaste

Little City Republic

Flavor: Sweet cherry, Velvety, Dark Chocolate Staff Thoughts: wellrounded, earthy, rolls off the tongue

Chameleon Cold-Brew: Chicory; Mexican Coffee

Flavor: Cajun Cousin to Chameleon's signature coffee (Chicory); south of the border twist with cinnamon, almond, and a touch of sweet vanilla (Mexican) Staff Thoughts: sweet chai taste, dark, minimal aftertaste, no sugar or milk needed (Chicory); Would pair well with almond milk for an instant horchata, smells like cinnamon rolls (Mexican).

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Fuel

Third Coast Roasting Coffee Company: Kerbey Lane Cafe Fair Trade House Blend

Flavor: Starts bright and sweet, finishes with a light caramel aftertaste Staff Thoughts: Medium bodied, low acidity, a perfectly balanced go-to house blend

Flavor: CHocolatey overtones with bright and fruity notes, creamy smooth mouth feel Staff Thoughts: Darkest coffee we tasted, earthy, buttery, to ignite the primal being within

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photography by Abby Drane

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Live

Off the Clock A look at those who invest in kids when school’s not in session By Joanne Blackerby, A.C.E.-P.T., A.C.E. A.H.F.S.

s I stepped into the bright entryway of the Boys and Girls East Austin Club, I was immediately taken aback by the pulsing energy around me. I thought I knew what I was signing up for when I was invited to tour one of the club’s 23 after-school locations. I expected to find a safe place for low income and at-risk kids to hang out in a watchful, supervised environment. Maybe there would be a few games going on, or some mayhem. I expected to find kids, marginalized and largely invisible to the outside world, there because a parent or caseworker had signed them up. I expected hardened sarcasm and possibly disinterest.

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Though familiar with the Boys and Girls Club in name, I learned how misinformed I was of the incredible challenges this non-profit faces. My eyes were opened to the reality of what Austin’s local chapter of this national organization accomplishes daily for hundreds of area kids during after-school hours. Just beyond the BGC’s welcome desk, one of the Austin school district’s campuses for alternative learning is transformed each afternoon. The huge gymnasium buzzes with young people of all ages, as multiple ball games disperse on split courts. I couldn't resist stealing a seat on the bleachers to see what all the noise was about: Basketball.

Live More Austin

Underfunded and chronically short on volunteers, the club’s mission is to model and nurture strong character in our community’s youths. The results of that mission played out on the courts in front of me. There were at least 20 kids playing basketball that day. Games were run and refereed by the kids themselves. I expected mischief and misbehavior, but what I saw was the exact opposite. This place teemed with a sense of symbiotic respect. In stark contrast, Austin's largest low income housing development stretches through the streets surrounding the campus. An 11-year-old boy, Laurenz, took me on an official tour of the facility. Accompanied by the program director, Kelly St. Julien, himself an BGC alumnus, we spent the next hour touring classrooms that had been transformed into recreational and learning areas. During the five hours the kids are at the club each weekday evening, they stick to a strict schedule: gym time, study time, and tutoring time. There’s a small closet area equipped with donated tablets and desktops for computer learning and game time. There’s even an onsite bike shop where those so inclined have the opportunity to rebuild and restore bicycles. The place is a well-oiled machine—a more organized neighborhood than the one that lies on its outskirts. The most influential time of a child's life is between the hours of 3 and 8 p.m. every afternoon. Thousands of kids throughout the community lack adult

supervision and meaningful, positive things to do between the time they leave school and the time their parents come home. Boys and Girls Clubs are open during these five critical hours to offer kids a fun and productive environment after school and all day during summer and school holidays. Staff and volunteers provide guidance and leadership to the kids, making sure they learn the value of hard work, diligence, self-efficacy, and responsibility to community. Laurenz joined the Boys and Girls Club when he was 6 years old. He has four siblings who also consider the club their after-school home. This is where they learn, play, and grow. This is where they are fed and nurtured. This is where they are supported and shown how to be strong enough to face life’s challenges. Laurenz’s story is not unique. Fifty-five percent of local members are between the ages of 13 and 18. Each evening, the kids come together to share a hot meal. For some, it might be their only hot meal of the day. Almost all of the children remain in the program through high school. Despite hardships, an astounding 100 percent of the youths enrolled graduate. They are the largest, most successful, and by far the most unacknowledged local movement focused on youth health in Austin. Fitness is often seen as the ability to overcome physical obstacles, but fitness also entails the ability to overcome mental and emotional obstacles. Seen in this light, the Boys and Girls Club of Austin is, in a sense, a training community. afm 08 . 2015 • au stinfI tmaga z ine .co m • 31

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Benefits of being A Brand Ambassador

Susan Fegelman

By Tony Dreibus

or some, being a sponsored athlete conjures up images of being clad head to toe in a team kit and having a company logo slapped on their torso or butt in exchange for a generous fee— perhaps a $10,000 bike or even a brand new car. While that may be true for a small number of athletes in the world, being a sponsored athlete can also mean having a few people emphatically cheer you on as you finish in the top half of your age group at your hometown triathlon, marathon, or even paddleboard race. Sponsorships, or brand ambassador programs as they're sometimes called, are becoming more commonplace as companies give gear discounts or race entry fees in exchange for grass-roots advertising—the kind that comes from a large number of athletes, or a very select few as it were, wearing or using their gear. Mile after mile, athletes can be seen sporting gear sponsored by businesses ranging from running-shoe brands to the beef industry. In fact, Team Beef is always well-represented at local races. Which, considering this is Texas, should come as no surprise. Susan Fegelman is one such sponsored athlete. While she's not paid to don the pink of Team Betty on race day, she receives discounts on gear—equipment she says she’d buy anyway. Fegelman is part of a team 137 women strong.

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They’re teammates who support one another before, during, and after races. “I love being part of a team,” Fegelman said. She’s been doing triathlons for more than two decades and recently placed third in her age group at the Ironman Buffalo Springs 70.3. “I love having all of these friends and being out on the race course with them. I'm not winning prize money or anything, but it’s cool to have my Team Betty kit on and represent them.” Team Betty is the brainchild of Kristin Mayer, the founder and owner of Betty Designs, a California-based company that makes triathlon kits and other workout gear, mostly for women. The team's trademark logo and colors, generally pink with a skull over a butterfly that proclaims “Badass is Beautiful,” have gained in popularity in recent years. Mayer said sponsoring amateur athletes serves two purposes. First, it gives athletes the feeling of camaraderie that's so often missing in individual sports such as triathlon and running. Second, it gives her bottom line a boost. An avid triathlete, Mayer said she's had opportunities for sponsorship throughout her racing career and remembers how much fun it was to be a part of a team. “I loved being out there and being an ambassador,” she said. “I mean, I was nothing special, but I remember how much it elevated my confidence. So I

decided to sponsor some women [with my brand].” “Triathlon is so individual that it's nice to see somebody wearing the same thing as you and cheer for and support each other.” The number of women sponsored by Betty Designs has seen an uptick in recent years, and so has the company's popularity. While it makes Mayer happy to know she's making the dreams of some amateur athletes come true, it doesn't hurt that sales jump after every big race at which she has several athletes, she said. “That’s the icing on the cake. [Sponsorship] helps the business,” Mayer said. “Women are very interesting. It doesn't matter whether it’s a cocktail party, a business meeting, or a triathlon, if we see something we like we compliment each other and say ‘where did you get that?’ The [women we sponsor] get approached at races all the time. I’m fortunate that I have [a product] people like, and this is a grass-roots way for people to learn about it.” While several companies offer sponsorships to amateur athletes, some offer deals to professional athletes who are paid to wear their logo somewhere on their bodies. While the best of the best in large, well-recognized sports or events (think Ironman World Championships or the Tour de France) can be very wellcompensated for splashing a company

Kristin Mayer

logo across their chest or backside, most athletes—even those that are at the top of their sports—barely make enough money to make a living. Many professional triathletes, for example, use home-stays in towns where major events take place rather than having to pay for a hotel. Annabel Anderson, the best female stand-up paddleboarder in the world, said being a sponsored paddler, “does not financially equate to being in the same league as mainstream professional sports.” Mostly, she said, the sport is funded from within. Still, Anderson is sponsored by Subaru (a company with which she had a longterm relationship in her native New Zealand) and stand-up paddleboard company Lahui Kai. But it wasn't easy getting sponsored. She had to work hard to become the best at what she does. Her first sponsorship, she said, came organically because it was a brand of board she’d ridden all the time. Subaru fit her adventurous lifestyle quite well, she said, so it's a natural fit for both her and the car company.

“While results are something that people associate me with, lifestyle and adventure Annabel Anderson are equally as important for me,” Anderson said. While you probably won’t get a sponsorship from Subaru, you don’t have to be at the top of your game to find a company logo to wear. The selection process can be quite competitive, as many companies are looking for athletes that, for the most part, are going to be good brand ambassadors—even if that means only doing several races a year. Finishing in the top five of your age group doesn’t hurt, but it's not a necessity. Instead, having fun at races and taking the time to speak with people inquiring about your kit or the company that sponsors you will go a long way to prove you're worthy of being an ambassador for Team Beef or Team Betty. Fegelman said she wanted to become “a Betty,” as the company's sponsored

athletes are called, after first buying a swimsuit from the company. “I wore [the suit], it fit me really well, and it was comfortable. That's really important to me,” Fegelman said. “I had always wanted to be on the team, and last year when I moved to Austin I submitted my application.” She was ecstatic to learn later that she got in. Now, when Fegelman races, she says she feels like she has friends and sisters—a built-in support system—out on the course, even at smaller races. “I just did Buffalo Springs and saw a girl in a Team Betty kit that I didn't know, but every time we passed each other we cheered for one another,” Fegelman said. “It was so fun to do that.” afm

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k Booiew Rev

13 Books

You Need On Your Nightstand

FOOD “Tacolicious” by Sara Deseran It’s no secret that Austin is a taco-fueled town. Whether the hour is early or late, everyone has their favorite go-to spot. Summer is one of the best times to whip up some creative taco creations, and—on that note—there isn’t a more appropriate time to peruse the pages of “Tacolicious.” Full of mouthwatering taco recipes, the book also features recipes for spicy salsas and cool cocktails to pair with your creations.

“Franklin Barbecue: A Meat-Smoking Manifesto” by Aaron Franklin and Jordan Mackay You won’t have to stand in line for 3 hours to flip through the pages of this book. Indulge in armchair eating with this mouthwatering 34 • au sti nfI tmagazi ne.c om • 08 .2 015

resource created for both foodies and backyard pitmasters alike. Chapters are dedicated to building or customizing your own smoker; finding and curing the right wood; creating and tending perfect fires; sourcing top-quality meat; and of course, cooking mind-blowing, ridiculously delicious barbecue.

“The I Hate Kale Cookbook: 35 Recipes to Change Your Mind” by Tucker Shaw Whether you succumbed to the kale trend years ago or are one of the few holdouts yet to hop on the bandwagon, this recipe book offers 35 ideas—from smoothies and salads to fried rice and stews—guaranteed to satisfy even the most skeptical of kale haters. While the author explicitly states that, “kale will never be bacon,” he promises the green stuff tastes delicious—once you know what you’re doing with it.

“How to Make Coffee: The Science Behind the Bean” by Lani Kingston The perfect kitchen companion for the coffee snob, er connisuer, in your life, this informative how-to guide delves into the science and history behind coffee beans and their origins as well as the artistically diverse amount of brews and caffeine concoctions you can make. With illustrated, step-by-step instructions, this cute book is for the person who doesn't want to settle for anything less than the perfect cup.

GARDEN “A Little Piece of Earth: How to Grow Your Own Food in Small Spaces” by Maria Finn If planting a garden sounds like too big of a commitment, then this is the book for

Welcome to your City of Austin Golf Courses

Grey Rock Hancock Jimmy Clay Lions Morris Williams Roy Kizer

Experience quality golf at an affordable price. www.AustinPublicLinks.com

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ALIVE IN CALIFORNIA

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k Booiew Rev you. No matter the size of your planting space—be it a yard, a terrace, or just a windowsill—this charmingly illustrated guide, equipped with 50 simple and doable project ideas, will show you how to start harnessing your green thumb.

FITNESS INSPIRATION “Wild: From Lost to Found on the Pacific Crest Trail” by Cheryl Strayed A classic read for any woman (or man) with an itch for adventure, “Wild” will have you pondering the possibility of setting out on your own solo thru-hike. Get lost in Strayed’s somber and soul-searching journey of solitude as she traverses through blistering heat and snow on the Pacific Crest Trail. Backpacking from the Mojave Desert in Southern California to the Bridge of the Gods in Northern Oregon, Strayed eloquently and humorously depicts the reality that is backcountry travel.

“Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen” by Christopher McDougall Currently being made into a movie starring Matthew McConaughey as the book’s eccentric central character, Caballo Blanco, “Born to Run” is a definite inspirational armchair travel read for athletes of all ages. Join McDougall, an award-winning journalist and at-times injury-prone runner, as he sets out to find the Tarahumara Indians, an isolated tribe of ultrarunners, in Mexico’s deadly Copper Canyons. His goal: to find out why his foot hurts.

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“50 Places to Hike Before You Die” by Chris Santella Next time you’re in need of a tripplanning nudge, simply flip through the pages of this condensed guidebook that’s chock-full of captivating, scenic imagery and insider hiking tips. From a grueling, multi-week adventure through Tibet’s Kangshung Valley to a leisurely stroll along Italy’s Amalfi Coast, you’ll find destination hikes suited for all walking abilities.

“The Little Book of Yoga” by Nora Isaacs There’s no denying the rise in popularity of yoga—or the spike in yoga studios around town—but with so many styles and methodologies out there, it can be hard for a beginner to know where to roll out their mat. A solid read for beginners as well as those more advanced in their practice, the book is broken down into sections that discuss yoga’s foundation, poses, and philosophy. Illustrated pose instructions and morsels of practical wisdom round out the content.

“Just Ride: A Radically Practical Guide to Riding Your Bike” by Grant Petersen Common sense can be, at times, admittedly hard to come by. For those in search of a humorous approach to even the simplest rules and how-tos adhered to in the biking world— take for instance Chapter 20: Don’t Get Doored—this book is right up your alley. It’s a discussion of bike equipment and technology, safety precautions and upkeep, as well as a foray into the world of “velosophy”—all rolled into one tiny, easily transportable package.

“How to Stay Alive in the Woods: A Complete Guide to Food, Shelter, and Self-Preservation Anywhere” by Bradford Angier Equipped with detailed illustrations and instructions, this pocketsize adventure book is broken down into four essential sections: Sustenance, Warmth, Orientation, and Safety. Be enlightened on a range of wilderness topics—from how to catch game without a gun and how to know what plants are edible to how to build a warm shelter, make clothing, protect yourself and signal for help.

PEOPLE & PLACES “Home is Where You Park It” by Foster Huntington Live vicariously as a vagabond rambling on the open road as you peruse through this 125-page coffee table portrait book; beautifully capturing camper vans as they roam across undulating mountain landscapes and expansive, dry desert basins in a nomadic search for their next home.

“It’s a Long Story: My Life” by Willie Nelson “This is the story of my life, told as clear as a Texas sky,” Willie Nelson says about his autobiography. “It's a story of restlessness and the purity of the moment and living right. It’s a story of my childhood in Abbott, Texas. Of selling vacuum cleaners and encyclopedias while hosting radio shows and writing song after song, hoping to strike gold. It's a story of true love, wild times, best friends, and bar rooms, with a musical sound track ripping right through it. My life gets lived on the road, tried and true, and I've written it all down—from my heart to yours.” afm

FAQ

Your Health and Fitness Questions. Our Answers. By Gretchen Goswitz

Why do I run more slowly in the heat?

For every 5-degree rise in temperature above 60 degrees Fahrenheit, your pace can slow by as much as 20 to 30 seconds per mile. Don’t fight it—just slow down. You may be running more slowly because your body has yet to adjust to the heat. Try to stay on your regular running schedule. Humans are professional environment adapters, so chances are you’ll soon start to feel less sluggish. Running in the early morning or right before dusk is one way to help improve your summer stride. So can using common sense. Stay hydrated, don’t wear dark colors (they absorb heat!), and always listen to your body. The natural human response to moving (and being in the heat) is perspiration, but when temperatures are so high that your sweat almost immediately evaporates, it’s easy to feel overheated. If your schedule limits you to run during hotter times, be attuned to the potential dangers of heat stroke. Disorientation, poor balance, headaches, nausea, and a sudden stop in sweating are all signs your body is suffering from heat stroke. If you start to feel any of these symptoms, head to a shady area and apply cold water or ice packs to the vascular areas of your body—armpits, groin, neck, and back—to quickly reduce body temperature.

What’s this “no poo” trend I keep hearing about? Is it as gross as it sounds? It’s the latest trend in hair care. Lamentably referred to as “no poo,” the hair care method encourages people to ditch their traditional shampoo and conditioner products. (The reasoning behind the trend: Certain shampoos strip hair of its natural oils.) The No Poo cleaning method takes a chemical-free approach to hair care. Contrary to what you may have originally thought, No Poo has nothing to do with constipation. However, this cleaning process is not free of unpleasantness. When you stop using shampoo, your scalp and hair will experience a transitional adjustment period during which it’ll be extra greasy and oily. If you can tolerate sporting nothing but hats or a slick ballerina bun for two to four weeks (the amount of time it takes to “retrain” your hair to distribute a normal amount of oil), then you’ll be rewarded with supermodel-like hair! When it is time to wash your hair—only about once a week—you’ll create a “shampoo” out of baking soda. Mix it with a little bit of water to turn it into a paste and massage into your scalp. For your “conditioner,” combine one tablespoon of apple cider vinegar with one cup of water and then spray onto your head. If you are worried about a lingering vinegar smell, feel free to add a few drops of your favorite essential oils scent to the mixture. People who have stuck with the No Poo method swear by it— reporting softer, more manageable, voluminous, and dandruff-free hair.

how much you prepare, this response to cold water hitting your face will always occur. Think about the reaction you have when you splash cold water on your face. It’s all thanks to your mammalian dive reflex. As soon as you’re submerged in that 68-degree pool, your body enters a quick shock, sending blood flow away from your limbs and straight to your heart and brain. For a brief moment, your body is working to conserve all the oxygen it can. When you resurface, it feels like a new breath of life. It’s no wonder the Native American Tonkawa tribe revered Barton Springs as a blessed pool fit for sacred rituals. Very few natural places make you feel that refreshed and reborn.

Do you have a health-care question that needs addressing? Submit your health or fitness question to editors@austinfitmagazine.com (please include your name, email address, and phone number with your question). 38 • au sti nfI tmagazi ne. c o m • 08 .2 015

illustrations by FreePik.com

No matter how much I mentally prepare myself, I always lose my breath when I jump into Barton Springs. Why is that? Unfortunately, no matter

Photo Credit - Cody White

Overall Individual Winners Tay lo r J o h n s o n & Jessica Powers

Meet the individuals and teams who left all their hard work and sweat on the field to be crowned the fittest athletes in Austin

AFM FITTEST CHAMPIONS Photography by B r i a n F i t z s i m m o n s

Women

How did you react when you found out you had won your age group (and overall)? I was very surprised and excited. I am honored and humbled to win overall for the female division.

Q+A

Years you have competed in the AFM FITTEST? This was my first year. What inspired you to sign up this year? I had just finished with the CrossFit Regionals three weeks [before the event] and was still in competition mode. I wanted to test my limits and abilities with something new. Do you plan to compete again? Definitely!

Hair by Erica Rae; Makeup application by Danielle Payne, Artist by Laura Martinez

Favorite challenge? The vertical jump and softball toss. My dad grew up playing baseball and taught me how to play the sport at a very young age. At 2 years old, I was already in the backyard with my whiffle bat hitting homers. Least favorite? The grip test and the mile run. I have never loved to run—especially if there is no ball to chase after. But I plan to get better at the mile and improve my time next year. If you could add your own challenge, what would that look like? I would create a new test for grip strength. I don’t think [the dynamometer] was a true test of grip. I think holding onto Kettlebells or dumbbells for time would be a more accurate assessment. On event day, what thoughts were running through your head? I honestly didn’t know what to expect. I was nervous, but I think a little nervousness is healthy before any

competition. It gets your blood flowing and your adrenaline pumping. What goals did you set? To be the overall female winner. I had looked at and compared myself to last year’s results and felt like I had a very good chance of winning if I performed well on game day. Describe your training regimen leading up to the event. I trained with my teammates at CrossFit Central. We had just placed 19th at Regionals and had been training specifically for that competition a month before the AFM FITTEST. I was training with my team six days a week—four of those days being two-a-days with an Olympic lifting session in the morning followed by team training in the afternoon.

Jessica Powers

Overall IndIvidual Winner & Age Group Champion (Women 20–29)

Any keys to your success? I definitely credit my athletic background. I grew up playing basketball, softball, and soccer, and went on to play collegiate soccer in Nebraska. CrossFit has trained my endurance, stamina, and overall mental toughness. How long have you been a competitive athlete? I have been playing sports since I was 6 years old. Soccer, basketball, and softball. Tell us about your nutrition regimen. I try to focus on

eating whole foods and think in terms of food as my fuel for performance. I don’t follow a “diet” or anything. Some of my favorite meals are pizza and cookies, but I definitely balance those out with the foods that will give me the biggest bang for my buck. What was event day like? Thankfully, it wasn’t too hot at the start. It was a little overcast and that helped a ton. In the 20-29 females group, the energy was awesome. There were a lot of high-fives and “good jobs” going around. Did you learn anything

about yourself from the competition? I learned that I need to run more. Favorite words of motivation or inspiration? “I won’t give up.” Those words really encompass my whole philosophy in training and in life. When the going gets tough, it can be easy to throw in the towel and quit. But for those that continue grinding, more will come their way. It’s a daily reminder to keep hustling no matter what. Goals for next year’s event? To win it all and defend my title! 08 .2015 • au stinfI tmaga z i n e . c o m • 41

Women

On event day, what thoughts were running through your head? I tried to stay focused on each test at hand rather than focusing on what was to come. In doing so, I think [my focus] helped me achieve maximum effort in each event. What goals did you set? I set out to throw the medicine ball over 25 feet, which I accomplished. I also wanted to do more than 15 pull-ups, which I accomplished. Describe your training regimen leading up to the event. There really was no strict training regimen I was on. I simply focused on maintaining an active and healthy lifestyle. A typical week for me looks like this:

Chelsea Hardee

Age Group Champion (Women 30–39)

How did you react when you found out you had won your age group? I was honored and thankful. There was a plethora of extremely fit and athletic women in my age group.

Do you plan to compete again? Yes, I absolutely plan to participate next year. I had a blast!

Years you have competed in the AFM FITTEST? This was my first year.

Least favorite? Hands down the softball toss. I grew up playing soccer and running track, so throwing things is definitely not my forte.

Q+A

What inspired you to sign up this year? I wanted to compete on behalf of The Flatwater Foundation (where I am the director of development). I was motivated to do well in order to raise awareness for The Flatwater Foundation and the work we are doing in Austin. 42 • au sti nfI tmagazi ne.c om • 08 .2 015

Favorite challenge? Mystery test 2 where we had to jump over and under the obstacle. It was short and sweet.

If you could add your own challenge, what would that look like? I would love for there to be a test involving a soccer ball. Soccer is the No.1 played sport in the world, after all!

• Monday — 4 mile run on the Greenbelt with my dogs. • Tuesday — ONNIT Academy Express class in the afternoon, co-ed rec soccer in the evening. • Wednesday — Ride my bike to work (total of 10 miles), long walk with my dogs in the evening. • Thursday — Spin class at RIDE in the morning, ONNIT Academy Express class in the afternoon. • Friday — Thorough track warm-up and sprints in the morning, ONNIT Academy Express class in the afternoon. • Saturday — 4–5 mile run on the Greenbelt with my dogs in the morning, co-ed flag football game in the afternoon. • Sunday — Hour-long bike ride on the Greenbelt followed by gardening and yard work. Any keys to your success? Being active every single day. I am a better wife, friend, and co-worker when I have spent time moving my body. I don’t consider what I do training. I consider it living. How long have you been a competitive athlete? For as long as I can remember. My childhood memories are full of long days spent climbing trees, swimming, playing tag, and rollerblading (yes, rollerblading!).

Growing up, I played competitive soccer and ran track. I pole vaulted for UCLA and went on to compete professionally until 2011, when I retired from athletics. During my professional pole-vaulting career, I won a silver medal at the 2009 World Championships and have the 3rd highest jump ever recorded by an American woman. Tell us about your nutrition regimen. I am an everythingin-moderation type of gal. I have no “cheat days.” Each day I simply try to eat a lot of organic fruits, vegetables, and meats and stay away from processed food. I keep it simple and listen to what my body is telling me it needs—even if that means running down to Amy’s for an ice cream treat. Are there any professional athletes you role model after? Easiest question yet! My husband, two-time world champion and Olympic silver medalist in the Decathlon, Trey Hardee. Trey’s unwavering dedication to his craft impresses me daily. He has been through many ups and downs in his sport (and in life) and still continues to remain focused on the task at hand: To be the best. What was event day like? The day was the epitome of everything great about Austin. There was a bunch of fit people running around, making new friends and catching up with old ones; relaxing on a hot day, post-workout, with a cold beer in hand. Did you learn anything about yourself from the competition? I learned that I still like to compete. I have taken years off from competing, and this event fueled the fire that is, apparently, still inside of me. Favorite words of motivation or inspiration? “To give anything less than your best is to sacrifice the gift.” —Steve Prefontaine Goals for next year’s event? Win it all!

How did you react when you found out you had won your age group? I was happy. Not only for me but also for my coach. This year was a challenge.

Q+A

Years you have competed in the AFM FITTEST? Three. What inspired you to sign up this year? I won my age group last year, so I wanted to come out, perform well, and for once run the mile without any nagging pain. Favorite challenge? I have a love-hate relationship with the mile run. I’m not good at it, but it seems to generate memorable moments for me. This year my son (who has autism) was able to see me run and, at the last 100 yards, he was there jumping up and down, cheering me on. [The mile] is special to me because my son never really shows interest in the things I do. When I saw him there cheering loudly, it made me smile. I will always remember that moment. Least favorite? Mystery test 1 (Battle Ropes). I think I had more than I scored. Those clickers don’t count right. I think they get stuck. Also, it’s devious to put that challenge right before the precision throw and pull-ups. It wears out the shoulders and arms. But I’m sure the person from ONNIT who came up with that test is grinning right now. I guess I would be grinning too if I was the one who came up with it.

hair and makeup by Brittany Stephenson

If you could add your own challenge, what would that look like? Bear crawls for time or a strong man carry. What goals did you set? To relax, perform well, and beat the numbers I had last year. Describe your training regimen leading up to the event. I did a lot of training on my own in my garage and at the track so I could do the work at my own pace. I would meet with my coach, Dunte Hector,

Women

once or twice a week to train on specific areas. Sometimes I thought he was trying to make my lungs explode, but he also made sure I rested and iced after a hard training day. Rest and recovery was vital for me. I don’t know about others in their 40s, but I’ve come to realize my body doesn’t recover as quickly anymore, so I have to take care of it. I also walk my dog because it calms me; it’s meditative. Any keys to your success? Coach Dunte Hector. I have to give him props. I really didn’t think I was ready to compete at the start of the year, but Coach Dunte was methodical with my training plan. He prescribed strength and speed training that allowed me to compete without hurting myself. How long have you been a competitive athlete? I didn’t “formally” compete as a kid, but my competitiveness came from my dad. He ran the 100-meter and Age Group Champion (Women 40–49) 10K for the Philippines in the Asian games. He was always after? Cung Le, my former into watching sports. I kickboxing coach and MMA played community and church fighter. The intensity of his league sports in high school and training as a fighter is insane. intramural sports in college. He has a lot of influence on the After college, I got into Hawaieffort I put into training and ian Outrigger Canoe racing in competition. He is also a very Northern California. I also comhumble man. peted in kickboxing and won a few fights. What was event day like? Nerves, excitement, and hot! It Tell us about your nutrition was hot because they had us “old regimen. I make a lot of my ladies” at the end. It was great food, but I’m not a cook. I try to having my husband and friends eat whole, natural foods, vegthere as a support group. They etables, fruits, and good sources made sure I had water to drink, of protein. But I love the local some food to snack on, and an restaurants in Austin, so I ocumbrella for shade. casionally enjoy indulging. My kryptonite is sweets. Did you learn anything about yourself from the competiAre there any professional tion? I need to celebrate the athletes you role model

Mizpah Michna

things that I did well and have a plan for the things that I didn’t do well so I don’t go crazy thinking about what could have been. Favorite words of motivation or inspiration? It changes. This year it’s, “Some people dream of success while others wake up and work hard at it.” Goals for next year’s event? Rest and recover, be in good health, and train smart.

08 .2015 • au stinfI tmaga z i n e . c o m • 43

Women

Kathleen Parker

Age Group Champion (Women 50–59)

How did you react when you found out you had won your age group? I yelled “Woo hoo!! I’m a fourpeater!!!” and then kissed my husband—my biggest supporter.

Q+A

Years you have competed in the AFM FITTEST? Four. What inspired you to sign up this year? I had to come back for a fourth year. [The event] is scary, fun, and exhilarating. Plus I just love the adrenaline rush. Do you plan to compete again next year? I for sure plan on coming back for year five! Favorite challenge? The burpees! I love burpees. (I know, weird.) I think I may be the only one on the planet to say that. Least favorite? The softball throw. One year, I moved up from last place to second-to-last place. The next year, I moved up to third-to-last place. This year I went back down to last place.

44 • au sti nfI tmagazi ne.c om • 08 .2 015

If you could add your own challenge, what would that look like? Who can stay in Savasana the longest? That could be the 13th event. But I would most likely lose that one. What goals did you set? I was a three-time winner going into this year, so of course my goal was to win again. A friend told me I needed to just compete for the fun of it, not just to win. I took her advice, and actually had the most fun out of any year competing. Describe your training regimen leading up to the event. I teach 10 classes a week with iGnite Your Life. I also attend my co-worker Molly Daniel’s classes when I’m not teaching. She is an awesome trainer and always challenges me. My husband, Brad, and I train once a week with Chad Mahagan over at Westlake Training Professionals and with Mo Harris at Mo’s Elite Fitness. Both of those guys are awesome trainers and keep us strong and fast all year. I also wake surf and water ski year round. I spend about four days on the lake per week from May to October. My husband

and I have four grown daughters (three of them triplets) and we all love to get out on the lake and tandem surf together. I also have an amazing group of friends that have the same love of the water as I do. We go out every Wednesday and ski and surf on Lake Austin for hours. Any keys to your success? Be happy and challenge your body everyday. How long have you been a competitive athlete? I’ve been active my whole life. I’m the youngest of six kids (four of them brothers). My dad was adventurous and put a lot of fun opportunities in front of us. He taught us not to be fearful. If he challenged us to do something, we couldn’t resist trying. Tell us about your nutrition regimen. My only motto with food is “everything in moderation.” There is nothing I cut out of my diet. I love dairy, sugar, and gluten. Eating and exercise is simple. The more lean muscle you have, the higher your metabolism and the more calories you burn. Period.

What was event day like? I got major butterflies walking up to check-in. My friends and family came out, including my dad who just turned 92. He wanted to ride his bike through the competition, but we had to tell him no. Overall, the event was so well organized. The sponsors were nice and fun and explained everything thoroughly. It was the best year yet. Did you learn anything about yourself from the competition? This year I beat all of my times from all three of the previous years. I was so happy about that! It just shows me there are no excuses for slowing down with age. It’s a choice everyday, and if I choose to be stronger and faster, I can be. Favorite words of motivation or inspiration? I have several, but two of my favorites are: “Don’t be afraid to be amazing,” and “I can do all things through Christ who strengthens me.” Goals for next year’s event? To win again, of course! But to have fun will be my main goal.

men

Favorite challenge? Either the vertical jump or the mystery test 2 where we had to go over and under the PVC pipe. Least favorite? Definitely the mile. A close second was burpees. If you could add your own challenge, what would that look like? Throwing a baseball for distance. I think this takes overall body coordination; your lower half has to stay in sync with your upper half to throw for maximum distance.

Taylor Johnson

Overall IndIvidual Winner & Age Group Champion (men 20–29)

How did you react when you found out you had won your age group (and overall)? I was really excited. My hands started shaking when I received the email saying the results were announced. I was so nervous opening up that email. I felt like I had a decent shot at winning my age group. I was thrilled with the results, to say the least.

Q+A

Years you have competed in the AFM FITTEST? Two. What inspired you to compete this year? I got second in my age group last year and felt like I could perform a lot better. I love competing and wanted to win it. Do you plan to compete again next year? I plan on competing every year. Even when I’m in the 60+ age division.

On event day, what thoughts were running through your head? I was nervous that entire morning and had pre-game jitters. I wanted to make sure I gave it my all for every event and not try to pace myself. What goals did you set? To win my age group. Winning the overall was a pleasant surprise. Describe your training regimen leading up to the event. I workout by myself seven days a week. I try to incorporate functional lifts into my workouts; that way I’m not just putting on size, but am staying athletic and explosive as well. Occasionally I’ll run the Town Lake trail on the weekend with my family.

Any keys to your success? Make working out or training a habit. That way you can’t go a day without getting better. How long have you been a competitive athlete? I’ve been a competitive athlete since the day I could walk. I love to compete. I’ve played baseball, basketball, and football throughout my life. But my main passion was baseball. I was drafted and played professional baseball in the minor leagues for the Detroit Tigers. Tell us about your nutrition regimen. I don’t follow a set diet plan. I just try to make healthier choices. I don’t drink alcohol or soda and try to avoid fast food and processed food as much as possible. I try to have clean eating habits. Are there any professional athletes you role model after? I was a big Ken Griffey Jr., Ichiro Suzuki, and Barry Sanders fan growing up. What was event day like? Great energy and great fans. Everyone was excited and wanted to be there, which was really cool. Did you learn anything about yourself from the competition? I definitely learned that I’m not maxed out yet. I’m still in my prime and can keep improving on my speed, strength, endurance, and explosion. Favorite words of motivation or inspiration? “To give anything less than your best is to sacrifice the gift.” — Steve Prefontaine Goals for next year’s event? To defend the title.

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primarily train for sprints. If I’m not training with a few friends, I’m solo most of the time. I sprint 3 times a week, run a longer distance once a week, do pull-ups and push-ups 3–4 times a week, and do strength work 2 times a week. How long have you been a competitive athlete? I was a black belt in martial arts at age 11. I ran cross-country in high school and college and competed in the 800-meter, 400-meter, and triple jump. I still compete in the 200-meter and 400-meter. Tell us about your nutrition regimen. It’s a simple one you’ve all heard before. I keep things in moderation, and I don’t practice low calorie diets. I listen to my body. I eat to fuel my daily activities. Very rarely do I drink alcohol, sodas, or eat pork or fried foods. I eat a lot of chicken, fish, pancakes, and BBQ—but not all together! Are there any professional athletes you role model after? I admire the athleticism and hard work of many athletes, but as a child I wanted to be like Bruce Lee.

David Braswell

What was event day like? It was an adult field day with Austin’s fitness community.

Age Group Champion (Men 30–39)

How did you react when you found out you had won your age group? The same way [I react] when I have lost. I’m just grateful for the ability to do what I love and enjoy the moment.

Q+A

What inspired you to compete this year? The incentive to improve from past performances. Do you plan to compete again next year? Yes.

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On event day, what thoughts were running through your head? Warm-up, hydrate, and stay focused.

Favorite challenge? Pull-ups. Least favorite? Mystery tests.

Years you have competed in the AFM FITTEST? All four years, whether injured or healthy.

school goodie that is simple to judge and execute.

If you could add your own challenge, what would that look like? I would bring the broad jump back! It’s an old

What goals did you set? To beat my pull-up performance from last year, and I did that. [With 35 pull-ups.] Describe your training regimen leading up to the event. I

Did you learn anything about yourself from the competition? Only what I know already. I don’t like to talk when I’m doing something strenuous or competitive. Favorite words of motivation or inspiration? “You have to be patient, persistent, and positive. No matter what.” Goals for next year’s event? Run a faster mile, improve on pull-ups, stay healthy, and take back the top overall spot.

men How did you react when you found out you had won your age group? I let out a deep sigh and smiled. [The results are] razor close and you just never know.

Q+A

Years you have competed in the AFM FITTEST? Three. What inspired you to compete this year? Last year I severely pulled my hamstring 12 days before the competition and wasn’t able to compete. I had trained for nine months, was hyper-focused, and in one of my last workouts my ego got the better of me and I got hurt. The disappointment was emotionally overwhelming. This year I really wanted to enjoy training, stay injury free, and just make it to the competition. Do you plan to compete again next year? Yes. Favorite challenge? The 5–10–5 agility shuttle. Least favorite? Pull-ups. (Fortunately I’ll have another opportunity next year.) If you could add your own challenge, what would that look like? A Flexibility Sit and Reach test. It would force the entire field to spend a great deal of time on mobility and range of motion in their training, which would decrease injuries and improve performances. On event day, what thoughts were running through your head? For the first hour [of events], I was thinking, “Wow, I haven’t felt this explosive and pain free in 10 or 12 years.” Then, after the first mystery test—the 45-second sprint of Battle Ropes—I realized that while I was pain free, my conditioning was not at an elite level. After the pull-ups, I had thoughts of getting in my car and leaving. Of course you don’t, but your mind is torturing you while the angel on your shoulder is saying, “Keep moving

forward, anything can happen, set an example for your kids.” The angel always wins. What goals did you set? No injuries. Check. Jump 36 inches in vertical. Did 37.5. Check. Run under 5 seconds in the 40yard dash. Ran 4.92. Check. Run a 4.1 second time in the 5-10-5 agility shuttle. Did 4.16. Check. Win my age group. Check. Describe your training regimen leading up to the event. 110 days before the event, I decided to do the following body weight routine each day to create consistency in my training: • 100 Squats • 100 Push-ups • 100 Sit-ups • 100 Pull-ups (mostly supported) • 100 Double Unders • 1 Mile For the last month of training, I took a 5 a.m. class at Orange Theory a few times a week to get my lungs in shape and jogged outside 2–3 times a week to acclimate my body to the heat. Any keys to your success? The 100 body weight squats a day. My legs felt stronger than they had in years. How long have you been a competitive athlete? Ever since I was 6 years old and playing flag football at the YMCA in Houston. I played football, track, baseball, basketball, and tennis. I liked football the most, but was the best at track. I also did the Decathlon in college. Tell us about your nutrition regimen. It’s all about macros. High protein, controlled carbs, low sugar, and nightly fasting. If you want to feel young, eat less sugar. Your body fat will drop, joints will move more freely without inflammation, you’ll sleep better, and you’ll wake up feeling like a billion dollars. I still indulge in carbs and sugar from time to time.

David King

Age Group Champion (Men 40–49)

The morning of the AFM FITTEST, I ate six egg whites and two sweet potatoes with cinnamon. It felt like rocket fuel. After the event, I ate three pancakes, a brownie, four PopTarts, and four slices of pizza. Not rocket fuel. But I enjoyed it and moved on. Are there any professional athletes you role model after? I follow The Rock on social media. He’s a fantastic role model for being in dynamite shape and leaving a legacy in people’s lives. What was event day like? It was a beautiful day. You could not have asked for better weather. I physically felt like I was 23 years old, vibrating with anticipation and excitement. The adrenaline of competition is something everybody should experience at least once.

Did you learn anything about yourself from the competition? That age is not an excuse for not having pain-free physical fitness. Age requires a different type of training. More technique, more mobility, more warm up and cool down time. But we are capable of so much if we are willing to put in the effort. Favorite words of motivation or inspiration? “It’s not how hard you can hit. It’s how hard you can get hit and keep moving forward. That’s how winning is done. Pointing fingers is for cowards and that ain’t you.” – Rocky Balboa Goals for next year’s event? Win the men’s overall at age 42. With the level of competition it will take a few favorable bounces, but it’s totally possible.

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men

I drew on that inspiration and his memory to power through to the finish line. Least favorite? Mystery test 2: Lateral jumps over a hurdle with a scramble underneath. It felt too much like burpees, which was one of the previous stations. If you could add your own challenge, what would that look like? A strong man exercise like an Atlas stone lift in which you lift and place the stone onto a high box for time. Or maybe a log press, deadlift, or tractor tire flips. On event day, what thoughts were running through your head? Because of the excitement and anticipation, I didn’t sleep well the night before. Once I had coffee and watched a few inspirational YouTube videos though, I was ready. I felt like my training had been solid enough to make a good showing. I was excited to meet some new friends and hoped it wouldn’t rain.

Scott York

Age Group Champion (Men 50–59)

How did you react when you found out you had won your age group? I felt nervous, excited, and relieved. When I saw my name as the 50-59 men’s winner, I yelled out to my wife, “I did it!” but quickly changed it to “We did it!” My wife, Kristin, was so instrumental in this accomplishment. There were some very tough competitors in my division, so it was a true honor to win the title.

Q+A

Years you have competed in the AFM FITTEST? This was my first year. What inspired you to compete this year? My background is in bodybuilding, but I’ve always enjoyed moving— 48 • au sti nfI tmagazi ne.c om • 08 .2 015

jumping, sprinting, throwing. This was my opportunity to test my athleticism. I also wanted to set an example for my family, friends, and clients. I work in the fitness industry, so it’s important to live that lifestyle and set a good example. Do you plan to compete again next year? Yes. Favorite challenge? The 1-mile run—because it’s what I need to improve upon the most. Running that mile after having completed all of the other 11 tests was tough. As I ran toward the finish line in the 1-mile run, I thought of the history of Camp Mabry. My grandfather was an assistant adjutant general there in 1911.

What goals did you set? To win my division. I work out in my garage gym and have a whiteboard I use for goal setting. I wrote down “Austin Fittest” and the number of days remaining. The first thing I did each and every morning was update that number. It was a simple act that enabled me to stay focused on that goal. Describe your training regimen leading up to the event. I did strength training 4–5 days a week, worked on sprints, and ran 2 miles twice a week. I focused on getting my 1-mile time down with each run. My goal was to run a sub 7-minute mile, but I didn’t achieve that. (I’ll improve upon that next year.) If you plan on competing to win, you have to take training seriously—especially if you’re an older competitor. You can’t expect to just show up on event day and win. Any keys to your success? Focus and energy. I tried to get quiet each day for 5–10 minutes and spend time visualizing my-

self in different scenarios on the day of the AFM FITTEST. I saw myself winning; doing pull-ups; sprinting; and jumping. I paid attention to the little details and visualized those. How long have you been a competitive athlete? I played football in high school and began bodybuilding in 1985 when I was 21 years old. I haven’t stopped since. I’ve been doing it for 30 years. Tell us about your nutrition regimen. I eat for energy. Taking care of four young kids, my job, training, and being 51 years old, maximizing energy is important. I have found that I digest meals more efficiently when I separate my proteins and carbs. No bloat, heartburn, or indigestion. Since digestion requires lots of energy, I maintain more energy by following this simple rule. Are there any professional athletes you role model after? When I was younger, I remember saving my money for weeks and buying the #42 Washington Redskins Charley Taylor’s jersey. I slept in that for many days in a row. Now, I draw inspiration from guys like wrestler George Hackenschmidt. At the age of 56, Hackenschmidt could jump over a 4-foot, 6-inch high board 10 times. Even through his mid80s, he would jump 50 times over a chair once a week, bench press 150 pounds, and run 7 miles in 45 minutes. What was event day like? Fun and very well organized. Did you learn anything about yourself from the competition? That age is just a number. Wake up with passion and go get what you want. Favorite words of motivation or inspiration? “As long as I am breathing, in my eyes, I am just beginning.” Goals for next year’s event? Win my division, and place in the top 20 overall among all age groups.

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each event in turn and left all the past tests behind. What goals did you set? To do better than last year, but I wouldn't call that a goal. That should just be the result of doing what I planned and prepared to do in each event. Describe your training regimen leading up to the event. I trained with Greg Cook at Rail and Austin Speed Shop. We built a base of quickness, explosiveness and balance, and then added on specific skills for the AFM FITTEST tests. I lifted weights with Joey Trombetta at Heat Bootcamp and learned a lot about effort, success, and failure. I went to boot camp classes at Heat. I ran with the sprinters group organized by David Braswell (you could not find a more positive and encouraging group of men and women). I consulted with David King. Sometimes I did yoga on Sundays. I learned so much from those I trained and worked out with.

Scott Kent Smith York

Age Group Champion (Men 50–59) 60+)

Q+A

How did you react when you found out you had won your age group? I was

pleased! Years you have competed in the AFM FITTEST? Three. What inspired you to compete this year? Because I like the AFM FITTEST. It measures all elements of athleticism: speed, explosiveness, agility, strength, power, balance, and endurance. Do you plan to do it again next year? Yes. Favorite challenge? The 40yard dash. I love the anticipa50 • au sti nfI tmagazi ne.c om • 08 .2 015

tion and the feeling of exploding off the line. It’s fun to run fast. (Well, sort of fast.) Least favorite? I don't have one. Through training, I got to where I liked (or at least became comfortable with) all of the events. If you could add your own challenge, what would that look like? A softball or baseball throw for distance. That would be fun. Or maximum sit-ups or push-ups in a minute. On event day, what thoughts were running through your head? To be quick and light and trust in my training. Before each event, I had some specific warm-ups to do. I focused on

Any keys to your success? Consistency is key. Small, incremental improvements add up to big, positive changes over time. How long have you been a competitive athlete? I played baseball and soccer in high school and some intramural sports in college, but I wasn't a standout by any means. I was the guy reading books and studying. But I always wanted to be more athletic. If I can get fit, then anyone can. You just have to want to do it and then start working. Tell us about your nutrition regimen. I eat a very healthy— some would say, strict—diet. A lot of protein, rice, vegetables, and fruit. I don't eat much bread or pasta. I rarely eat sugar. I don't drink liquor. My friend Joey Trombetta says that his diet is "Always great, and sometimes

perfect." I try to live up to that. The biggest realization I’ve made in my fitness journey is that I am in charge of how healthy I am. It’s great to have that control, but it also means I have no one to blame but myself if I fall short of my goals. I like that. What was event day like? Competition day is exciting. You see a lot of people you know, and you meet new people. There’s a lot of noise and a lot of positive energy. Athletes in Austin are amazingly welcoming and positive. I am thankful to live in this city! Did you learn anything about yourself from the competition? I learned a lot about positive thinking. Looking back at the event, I made progress in limiting my negative thoughts, but I still have a long way to go in making sure that my failures are purely physical and not caused by poor thinking. I want to be able to go into any situation and think, “I can do that.” Favorite words of motivation or inspiration? “People ask me all the time; they say, ‘What is the secret to success?’ The first rule is: Trust yourself. But what is most important is that you have to dig deep down, dig deep down and ask yourself who do you want to be. Not what, but who. I'm talking about figuring out for yourself what makes you happy, no matter how crazy it may sound to other people.” —Arnold Schwarzenegger Before competition, I watched a clip on YouTube called "Elite Gymnastics: Why Do We Fall.” It brought tears to my eyes, and made me want to go out and live up to my potential. Goals for next year’s event? I want to run faster, turn quicker, and jump higher. I plan to work on speed, quickness, agility, explosiveness, and flexibility for next year's competition.

Team

How did your team react when you all found out you had won the Open Team division (and overall)? Honestly, we expected to win and would have been disappointed with anything less. We don’t think this expectation reflects cockiness, arrogance, or an underappreciation or lack of respect for the high level of fitness and athleticism of the other teams. Rather, our expectation is rooted in the confidence we have in each other’s abilities.

Q+A

Years your team has competed in the AFM FITTEST? Four. Dane’s Body Shop won the first two team competitions (Dane was on both squads; Tim was on the 2013 squad), and Outright Body Shop has won the last two overall team championships. What inspired you all to compete this year? We weren’t at full strength last year (with one of us, Tim, out with an injury), and wanted to see what we could accomplish when everyone was healthy. Unfortunately, Terrance ruptured his Achilles tendon in February; he is our fastest team member, so we were momentarily concerned about who would pick up for him. But he knocked out pull-ups like he owned the event. Does your team plan to compete again next year? Yes. And every year until some team knocks us off. Challenge issued! Team’s favorite challenge? Either the mile or the interval run. Tim false-started on the interval run in the individual portion, and was determined to crush it for the team. David ran nearly 30 seconds faster for the team mile than he did for the individual mile.

Least favorite? Mystery tests. There’s too much room for error in regards to judging, timing, and equipment. If your team could add a challenge, what would that look like? A 4x400 relay instead of the mile. This would involve all team members and would get spectators much more excited. On event day, what goals did your team set? We didn’t really talk about concrete goals aside from giving max effort and leaving nothing in the tank. Describe your team’s training regimen leading up to the event. In contrast to last year, we pretty much trained independently. However—via text and Facebook—we kept up with each other by posting videos Overall Team Winner & Open Division Team Champion of training sessions and discussing stratsince the age of 6. He excelled nutrition regimen. We all very egy. We challenged each other at football and played the sport seldom consume alcohol, sodas, in fun and competitive ways to at every level—high school, color fried foods. Moderation is a optimize our performance. lege, and professional football. general rule of thumb for us. Dane: Started his competitive Tim and Terrance may have the Any keys to your group’s sucsport path during his sophostrictest diets out of us all. cess? Our winning attitude and more year of high school. After competitive fire that help us a successful college football What was event day like? It peak during game time. career, he joined the NFL ranks was a competitive and fun adult (Minnesota, Seattle) and went field day. How long have you all been on to play five seasons mixed competitive athletes? David: with NFL/Europe/AFL before Did your team learn anyBlack belt at age 11, ran cross he devoted his attention to thing about one another country and competed in the Dane’s Body Shop. He was from the competition? We’re 800-meter, 400-meter, and an AFM FITTEST age group interchangeable. Any one of us triple jump in high school, champion in 2012 and 2014. could have completed a differran in college, and continues Tim: Played high school ent event. to compete in track and field. football and basketball, college He was an AFM FITTEST age football (quarterback), and Favorite words of motivagroup champion in 2015 and competitive flag football in Austion or inspiration that your the AFM FITTEST overall tin for almost 20 years. He was team follows? No pressure, no champion in 2014. an AFM FITTEST age group diamonds! Terrance: Played organized champion in 2012 and 2013. sports (football, basketball, Goals for next year’s event? baseball, and track) all his life Tell us about your team’s Improve in every event. By a lot.

Outright Body Shop

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Team

7 Fit Studio

Gym Division Team Champion

How did your team react when you all found out you had won the Gym Team division? We were excited! After months of hard training, we celebrated with peanut butter, candy, and chocolate. We enjoyed the win.

Q+A

Years your team has competed in the AFM FITTEST? This was our second year. What inspired you all to compete this year? Our clients and members pushed us and inspired us to compete. Winning is our show of appreciation to them (our members). It shows them we train as hard as we coach. Team’s favorite challenge? We welcomed them all. 52 • au sti nfI tmagazi ne.c om • 08 .2 015

Least favorite? None. If your team could add a challenge, what would that look like? Weightlifting. On event day, what goals did your team set? To win. Describe your team’s training regimen leading up to the event. We incorporated Cryotherapy, before or after each training session, to help speed up our recovery time so we could train longer and quicker throughout the week. Monday through Thursday our group of trainers worked on explosiveness, endurance, strength, and balance. Any keys to your group’s success? We incorporated crosstraining into our training. How long have you all been

competitive athletes? Combined, we have more than 20 years of playing at collegiate, semi-pro, or professional levels in a range of sports—soccer, football, MMA, baseball, and rock climbing. Tell us about your team’s nutrition regimen. Our entire team agreed on a high protein diet throughout the day, heavy load carbs in the morning, no sugar, green tea three times a day (Guayaki Yerba Mate), and gluten-free prep meals by Meal Pros. What was event day like? The energy was awesome—high and energetic despite the blistering heat. The mutual support among the teams competing, cheering on competitors even if their teammate had dropped out, was bonding. The support of our gym members that came

out to support and cheer us on from station to station was enormous. Did your team learn anything about one another from the competition? In addition to our own unique training styles, we learned how our puzzle pieces fit together to reflect our facility’s common goal: community wellness. Our growth as a team and company derives from learning from one another. Favorite words of motivation or inspiration that your team follows? It works if you work it, so work it because we’re worth it. Goals for next year’s event? Winning. You must be willing to go longer, work harder, and give more than anyone else.

Team

National Instruments; 3 Dudes Corporate Division Team Champion

How did your team react when you all found out you had won the Corporate Team division? We were extremely excited considering the circumstances. (We had to replace one person the day of the contest and another the week before.)

Q+A

Years your team has competed in the AFM FITTEST? Most of us have competed for 3 years. This year and last year caused a lot of people not to compete due to rainout change and people having to travel for work at the last minute. What inspired you all to compete this year? We had our sights set on two things. First: To be the best team in the corporate division. Second: To try to beat the guys from Dane’s Body Shop and Outright Body Shop. We don’t know them very well, but we have a lot of respect for them and their talent.

Does your team plan to compete again next year? Hell yeah! We already have commitments from everyone for next year and, most importantly, our distance runner will be back. Team’s favorite challenge? Depends on who you ask. Jared loved the second mystery event and Kenny was a freak on pullups. Kevin likes anything that requires power. Least favorite? I think we all agree on burpees. We literally had to pull out our phones and show Jared the “How To” video on the AFM website before he did them. If your team could add a challenge, what would that look like? A bench press. On event day, what goals did your team set? We knew we couldn’t win every test, so it was important for us to stay in the top seven spots.

Describe your team’s training regimen leading up to the event. We all trained on our own, working out downstairs at our corporate National Instruments gym. On the weekends, we trained at Active Sports Club and Gold’s Gym. Any keys to your group’s success? Honestly, we were very lucky to find each other. How long have you all been competitive athletes? All of us have been playing sports since we were kids. Jared in baseball, Kenny in track, and Kevin in football and track. Tell us about your team’s nutrition regimen. We all try to eat lean, but you have to remember that we work in an office. So there’s a high probability of there being donuts, cookies, birthday cake, breakfast tacos, or some type of happy hour going on. Or, if it’s the end of the quarter, you eat the first thing you see.

What was event day like? It’s an adult field day designed for all types of athletes and fitness genres. Whether you are an exathlete or someone just entering the fitness community, this is the place for you. If you come to watch, you’re going to wish you had competed. What is the hardest thing about forming a corporate team? Getting people to commit. Anything could change at any time. Most of the people recruited genuinely want to participate, but that can change at any minute due to business travel or project deadlines. Favorite words of motivation or inspiration that your team follows? Just go out and give it all you have for 12 events and look forward to Deep Eddy’s Vodka when it’s over. Goals for next year’s event? To win the overall team division and compete individually as well. 08 .2015 • au stinfI tmaga z i n e . c o m • 53

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New to Austin

Studios and stores for fitness-minded folks Studio Mantra

8127 Mesa Drive, Suite C 304; mantraaustin.com Watch out Northwest Hills area readers. A new, 3,000 square foot studio space offering group and private yoga classes, in addition to massage and acupuncture treatments, is opening soon. A variety of yoga, Pilates and barre classes are on the schedule for students of all levels and ages at Studio Mantra. Signature classes include Mantra Sculpt (yoga with weights and cardio), Mantra Barre (a combination of yoga and barre moves), Mantra Fit (a yoga boot camp), Mantra Teens (an after-school class for highschoolers), and Mantra Natal (for pre- and post-natal Moms.) In addition to customized therapeutic massages, Studio Mantra also offers signature massages specifically designed for runners, yogis, cyclists and tennis players. Studio owners Amy Hogan and Reena Kaven had both been pursuing individual careers in yoga and massage therapy, respectively, when they met one another through their first-grade sons. After realizing they both had the same dream—to start a mind and body wellness business—they were inspired to start Studio Mantra. Hogan and Kaven’s mission is to provide a holistic wellness experience that caters specifically to other health-conscious people like them in the community.

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Xtreme Volei

THE SUN IS OUT IT'S TIME TO RIDE

photo by Amy Denney

9507 Braes Valley Street; Xtremevolei.com For those wanting to improve their sand volleyball game, look no further than Xtreme Volei. In January, owner and head coach Erika Rodriguez opened her own outdoor, high-quality sand volleyball court for business. “It’s one of the best, if not the best, sand courts in Austin,” she said. Rodriguez has been coaching indoor volleyball since 2001 and sand volleyball since 2012, but her passion for the sport

has been with her ever since she was a little kid. “I believe that anyone can be a good athlete. All that's needed is a love for the sport, a willingness to be coached, good quality training, and hard work. I want to provide that service to our Austin community,” she said. Xtreme Volei offers adult beginner, intermediate, and advanced instruction for women and men as well as junior classes for those 18 and under, 16 and under, 14 and under, and 12 and under. Coaches try to keep training groups between 4–6 people per session. Smaller groups, Rodriguez said, mean more touches, which means a higher percentage of assimilation of what's being taught in each practice. With over 45 colleges sponsoring the fast-growing NCAA sport of sand volleyball, Xtreme Volei’s mission is to provide the same high quality training offered in other cities and states to those in Austin who have an invested interest in the sport. Rodriguez said she hopes to open a multi-court facility in Austin in the near future to offer customers more flexibility in training times and start recreational and competitive leagues.

City Installs Bike Repair Stations

Multiple Locations In an effort to encourage people to commute more via bike, the City of Austin Parks and Recreation and Health and Human Services departments have installed 24 bicycle repair stations around the city. Each of the stations, primarily located at recreation centers, are equipped with an air pump and tools, including screwdrivers, wrenches, and a tire lever. The goal is to provide cyclists with equipment for handling repairs on the road instead of having to carry tools or walk a bike home for repairs. Repair station locations include the Pickfair Community Center in Northwest Austin; the Northwest Recreation Center; and Gustavo “Gus” Garcia Recreation Center.

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8213 Brodie Lane, Suite 112; yogapeutics.com Infiltrated with an abundance of natural light and adorned with a covered porch for lingering outdoors, Yogapeutics opened their 900 square foot studio space in South Austin in January 2013. The studio offers aerial yoga—using fabric slings rigged from the ceiling called "yoga hammocks"—and mindfulness classes, camps, private sessions, and aerial yoga equipment for kids, tweens and teens. Inside is a floor-to-ceiling chalkboard wall for little ones’ enjoyment and padded walls and foam floors to allow for soft landings and muted noise. Occupational therapist, yoga teacher, and Yogapeutics owner, Lindsey Lieneck, says the inspiration to start the studio came from her daughters. “I wanted to teach them and their peers what they need to know to succeed in today's world—which means moving their bodies often and finding joy in their journey through life.” Classes are small (max of 8 kids) and are taken in semesters to provide students with more one-on-one interaction and consistency through training. Lieneck said Austin is the only place she could ever imagine launching Yogapeutics because it’s a city that, in her words, is not afraid to put new twists on traditions. “It’s the perfect environment to introduce a new concept of exercise,” she said. 56 • austinfI tmaga z ine .co m • 08 .2015

photography by Kerry Joyce

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How to Prepare for Your First Wilderness Trip

Backpacking Basics By Anna Craig, M.Ed., S.C.C.C., C.S.C.S.

photography by Zach Conley

was made to move. And despite all possible ailments and challenges, so were you. Now, I don’t mean the gym-dreading, hamster-in-a-wheel type of moving. I’m referring to the type of moving that encourages you to experience life and increase its quality. The getting-outside, building-relationships, NationalGeographic-landscapes type of moving. Deep down most of us want experiences. It was Joseph Campbell who said, "I don't believe people are looking for the meaning of life as much as they are looking for the experience of being alive." Often what we fear is the preparation, challenge, and implementation it takes to live out those experiences. Fitness levels, family demands, skills, money, and 9–5 jobs quickly squelch our wanderlust flame, and once again we find ourselves swiping our cards to head into the gym—no goal in sight beside keeping our waistband trim. Let me preface this piece by saying that the gym is not a bad

place; I am a strength and conditioning coach after all. But let’s distinguish the gym as a tool: a means to increase our quality of life outside its confines. Take a second to imagine a world where losing weight or bulking up wasn’t the apex of workout dreams, but rather a byproduct of a greater goal. What if at the end of the workout rainbow was an experience waiting to be had? What if you were stair-stepping yourself toward the summit of Half Dome in Yosemite or to the top of Angel’s Landing in Zion? What if your friends, your significant other, or your kids were there too? If this idea makes your heart beat a little faster, then keep reading. The physical portion of hiking and backpacking can often be the most fear-inducing aspect of wilderness travel, whether you possess a foundation of fitness or not. For those who have never hiked anywhere, much less at a national park, I’m going to lay out how to make a first-ever hike or a consecutive day backpacking trip a reality for even the most novice of hikers. 08 .2015 • au stinfI tmaga z i n e . c o m • 59

PLANNING 1. Start dreaming. Pick a destination and a hike (or hikes). Where have you always wanted to go? What kind of landscape piques your interests? Waterfalls, mountains, rock formations, caves? A quick search on the Internet or social media can provide endless destination inspiration. Browse online magazines, Web sites, hashtags, and outdoor accounts on Instagram and Twitter. For me, it had been a dream to explore the national parks and lands of Utah. So in December 2014, plans for a multiday hiking trip for this May took root. 2. Find a fellow adventurer and workout accountability partner (it only takes one). Shared experiences bond people for a lifetime. They end up being what we find most gratifying and lasting, yet we are so quick to lower them on the priority list. Part of what I love about travel and physical challenges is the lasting relationships they build, the cohesion in adversity and the excitement when you turn to each another at the end of a hike and know what the other is thinking— that was amazing. When I approached four friends to join in my Utah vision, they jumped on the challenge. Together we dubbed it #TheSouthwestQuest (find the hashtag on Instagram). 3. Set your goal and determine the mileage and difficulty level of the hike(s). What is your fitness baseline? Are 60 • au sti nfI tmagazi ne.c om • 08 .2 015

you currently inactive wishing to summit, or can you run a 5K or 10K? What mileage and difficulty level is challenging but achievable? The Southwest Quest crew consisted of active individuals all able to run a 10K. We all lifted two-plus days a week. Together, we decided on an adventure consisting of four treks ranging in difficulty levels from moderate to strenuous and lasting between 5 and 8.5 miles each. 4. Our journey. Hike 1: Zion National Park — Angel’s Landing. This trek consisted of about 5 miles of strenuous hiking with steep inclines, drop-offs, and scrambling. Hike 2: Bryce Canyon National Park — Queen’s Garden/Navajo/Peekaboo Figure 8. This trek consisted of about 8.5 miles of moderate to strenuous hiking. Hike 3: Escalante Grand Staircase National Monument — Calf Creek Falls. This trek consisted of about 6 miles of moderate hiking. Hike 4: Arches National Park — Devil’s Garden. This trek consisted of about 7 miles of strenuous hiking, with some scrambling. *Total Mileage: about 26.5 miles 5. Save the Date Pick a date you would like to summit. This will largely be based on your current level of fitness and what is realistic for your training and travel schedule. Make reservations and buy your plane ticket—two crucial steps of follow through.

PREPARE Create and adhere to a training plan. Ask yourself the following: • What is required of me physically for the hike(s)? (Total mileage and difficulty level.) • What is my base of training? What areas do I already feel confident in? What areas need special focus? • How much time do I have to train? Set aside a 60–90 minute time block 5–6 days a week to train. Use 3–4 days for conditioning and 2–3 days for a form of strength training. When training, use the resources available to you. Do you have a gym membership? Access to a high school stadium’s stairs or track? A park or nearby trail? Use level and inclined surfaces, and gradually increase your distance and speed over time. Conditioning for Beginners Monday: Inclines (ramps, hills, stadium stairs, etc.) • Time/Distance: Consistent difficult pace for a total of 30 minutes (pace going up will differ from pace going down) Wednesday: Intervals • Time/Distance: Extremely difficult pace for 1/4–1/2 mile. Then jog or walk half of the same distance to recover. Start with 2–3 miles of total work. Each session, decrease the interval times, then begin adding distance. Friday: Long Run (on even trail surface or treadmill) • Time/Distance: Walk or jog at a steady, moderate pace for 30–60 minutes. Gradually increase distance and speed. Saturday OR Sunday: Trail Walk or Bike Ride (with elevation changes; preferably uneven surfaces) • Time/Distance: This is active enjoyment outside. You pick the distance and time. *In the last 1–2 months of training, try adding a backpack to your workout 2 days a week. **Increase conditioning demands gradually to avoid injury. Strength Training for Beginners Strength training is drastically underemphasized in the world of hiking. Strength, and not simply endurance, is required to tackle a lengthy hike. Leg strength is imperative for taking dramatic steps up inclines; ankle stability is beneficial for tackling uneven sur-

faces; core, leg, and upper body strength is needed to carry a pack, as well as scramble and pull yourself up obstacles. Pick 7 exercises per workout session: 1. Plyometric: rope jumping, jumps, hops 2. Lower body bilateral: back squat, goblet squat 3. Push: push-up, dumbbell chest press, dumbbell incline press 4. Pull: pull-up, inverted row, dumbbell row, lat pull-down 5. Lower Body Unilateral: single leg squat, step-up, lunge variations, Bulgarian split squat 6. Lower Back/Hamstring: glute ham raise, hyperextension, glute bridge 7. Abdominal: plank variations, sit-up variations, leg raise variations Sets Per muscle group: 2–4 Reps Tuesday: 8-10 Thursday: 5-7 Saturday: 12-15 Once you are confident in form and in control, the last 2-3 reps of each set should be extremely challenging to create a training adaptation. Many make the mistake of choosing weights that are too light. Varying your exercises after 4-6 weeks is crucial to improving.

PAYOFF A picture is worth a thousand words. Decide for yourself if the preparation is worth the payoff. 08 . 2015 • au stinfI tmaga z ine .co m • 61

Feel

Does Weight Matter? A review of the evidence on each side of the fit vs. fat argument spectrum

By Tori Jarzabkowski

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illustration by FreePik.com

s a dietitian and nutritionist, I’m aware that my body is a walking billboard for my services. While the number I see on the scale shouldn’t determine whether I’m a qualified nutrition professional, I can’t escape the feeling that my outward appearance may have an effect on potential clients. But before I sound too distressed, I’ll admit that I’ve used looks to judge the competency of others. After all, I wouldn’t trust my mane in the hands of a hair stylist who possessed an outdated or frizzy hairstyle for herself. I work alongside several fitness professionals who face the same scrutiny as well— maintain a weight that appears to be “healthy,” or face doubts from clients concerning your physical fitness and your ability to be an exercise instructor. This issue has come up frequently among my colleagues as one of the hottest, albeit most controversial, conversation topics. Can someone be fit while also being “fat”? (For the purposes of this article, we’ll define “fat” as being overweight or obese.) After considerable research, discussions with some of the leaders in the field, and from personal experience, I don’t think we know for sure. Let’s review the evidence on each side of the argument spectrum so you can come to your own conclusion.

How do we define “fit”? According to many, therein lies one of the major barriers to answering this question. While there are many aspects of physical fitness—such as cardiorespiratory endurance, muscle strength, muscle endurance, flexibility and body composition—possessing high levels of fitness in one area doesn’t guarantee you’ll be fit in another. Take a collegiate or professional football player: While he may possess explosive muscular strength and prolonged muscular endurance, he may have difficulty touching his toes. Additionally, many elite football players possess body fat percentages or body mass indexes well above the range that would classify them as overweight or obese. Most research studies don’t look at all of the areas of physical fitness. Instead, they typically focus on body composition. This may be done due to the ease, or difficulty, of obtaining data. To calculate a body mass index, for example, a researcher will only need the height and weight of the subject, whereas obtaining a VO2 max to test cardiorespiratory fitness of a subject involves a treadmill, a trained technician, and several minutes of intense running. For this debate, we’ll focus mostly on body composition, because most studies used this as their fitness measurement. Here’s what I found:

EVIDENCE FOR BEING FIT AND FAT If you had to guess what a leading expert on physical fitness looks like, what would you envision? Whatever you guessed, it probably wasn’t the physical makeup of Dr. Steven Blair, a renowned public health expert and exercise science professor. At a reported 5-foot 4-inches and 180 pounds, Blair may not look like an athlete, yet he is an avid marathoner who runs around 30 miles per week. Interestingly enough, Blair’s research coincides with his figure and abilities, and shows that those who are unfit and of normal weight die sooner than those who are obese but possess significant physical fitness. (In other words, the excess weight doesn’t matter if you are active and meeting the current national physical activity recommendations—which equals approximately 150 minutes of exercise or activity per week.) Blair isn’t alone in his findings. A study published in the European Heart Journal showed that those who are obese but metabolically healthy—meaning that their blood pressure, cholesterol levels, blood sugar, and other indicators fall within a healthy range—have no greater risk of dying from heart disease or cancer than those who are of normal weight.

EVIDENCE AGAINST BEING FIT AND FAT As is often true in the research realm, there are also studies that show the opposite. One published in the Journal of The American College of Cardiology showed that while people can be obese and fit for a short time, continued obesity will eventually bring deleterious, or damaging, health effects such as heart disease, diabetes, cancer, and early mortality. Carrying excess body weight can also be bad for the body’s joints, the study found, even if one is healthy and free of disease.

Regardless of your scale weight, body fat percentage, or the number of pounds you can bench press, the message is still the same: Exercise does a body good, no matter what yours happens to look like. As to whether weight matters, the science isn’t certain, and we have years of research ahead of us before we’ll find out for sure. What I can say with certainty is that being overweight or obese doesn’t mean you’re not fit or competent in the areas of health, nutrition and fitness. The old adage, “don’t judge a book by its cover” comes to mind as I recall some of the exercise and nutrition professionals I’ve worked with who were highly skilled even if their BMI was above the range generally considered to be healthy. While we’re not exempt from those who critique our figure, we can personally try to refrain from judging others based on their outward appearance…even our hair stylists. afm 08 . 2015 • au stinfI tmaga z ine .co m • 63

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Soak In the Summer Sun Just Not Too Much. By Amy Neuzil, N.D.

act: Texas in the summer is hotter than hot. Which means, in addition to great boating on Lake Travis and fun backyard barbecues, there’s also a great chance for sun poisoning and heat exhaustion. Everyone has been trained to take precautions— drink lots of water, wear sunscreen, wear a hat—but the sun is all too easy to underestimate. If a hike or trail run is longer or sunnier than expected, it’s easy to get into trouble. Trouble, in this case, comes in two common forms. One of those is sun poisoning, which is essentially severe sunburn. The other is heat exhaustion, which is more complex but typically involves a combination of overheating and dehydration.

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Sun Poisoning vs. Heat Exhaustion Sun Poisoning Sun poisoning can happen extremely easily—especially in Texas and particularly to those who are fairskinned. Those with light eyes and light hair are most at risk simply because the pigments in their skin and eyes form part of the protection against UV rays. Even the darkest of skin can burn, though, so it’s important to use proper sun protection. This means using a barrier sunscreen such as a zinc oxide, wearing a hat to shade your face if possible, avoiding prolonged sun exposure and applying fresh sunscreen every hour or two. Also check your medicine cabinet. Many common prescription medications—including some antibiotics, heart medications, acne medications and birth control pills—can increase sensitivity to the sun. Symptoms of sun poisoning can include:

• Headache • Swelling or puffiness in the skin • Skin redness, sensitivity, and even blistering • Fever and chills • Nausea • Dizziness • Dehydration When any of these symptoms start, it’s important to get out of the sun, get somewhere cool, and start hydrating. Continue to drink extra fluids for a few days because more water will be lost through the damaged skin. Even slight dehydration takes time to correct. The burn and skin irritation are warning signs for the much more serious problem of dehydration, which can be life threatening. It’s important to get medical help if there is facial swelling, severe or

large-area skin blistering, upset stomach, headache, confusion, faintness, or signs of deeper dehydration such as failure to sweat appropriately in heat or scanty urination. Applying soothing aloe gel topically can help with skin irritation or blistering. There are two unusual forms of sun poisoning that can also happen. Polymorphous Light Eruption, or PMLE, is a rash-like reaction to sun exposure that happens in some Native American populations and in persons who have exposure to intense sunlight after long periods of low exposure. This is typically the northern traveler visiting tropical beaches in winter. This rash can be itchy and usually involves small bumps or hives over the most sun exposed areas. Skin rash may be accompanied by mild fever, chills, headache or nausea. Typically this resolves itself within 7–10 days of discontinuing sun exposure. The second unusual type of sun poisoning is called Solar Urticaria, or a “sun allergy.” This can start minutes after sun exposure and typically involves itchiness, redness, and raised hives or wheals on the skin. In severe cases, there can also be wheezing, dizziness and even loss of consciousness. In some cases this can be prevented by using appropriate sunscreens and sun protection, but some people may need antihistamines.

Heat Exhaustion This close cousin to sun poisoning is very similar, but is caused by exposure to the heat, rather than the UV rays of the sun itself. Very often the two conditions overlap as both can include dehydration. Heat exhaustion can happen for two reasons, and each

reason gives a characteristic set of symptoms. The first type is water depletion, which is usually what is meant by “dehydration.” The symptoms include an extreme heat feeling, excessive thirst, weakness, headache and loss of consciousness. If a person loses consciousness, this can be extremely serious and require hospitalization. The second type of heat exhaustion is electrolyte depletion. This occurs when the electrolytes lost via sweat can’t be replaced quickly enough. The symptoms of this type of exhaustion include nausea, vomiting, muscle cramps and dizziness. Both types of heat exhaustion can also include general symptoms such as:

• Confusion • Dark colored, scanty, or no urine • Dizziness, fatigue, headache • Muscle or abdominal cramps • Nausea, vomiting, diarrhea • Excessive or absent sweating • Pale skin, rapid heart beat, fainting Without proper intervention, heat exhaustion can progress to heat stroke, which can damage the brain, vital organs and even lead to death. It is imperative to get out of the heat, rest, rehydrate and get some electrolytes from sports drinks, sea salt, or trace mineral drops for your water. If possible, take a cool shower, sponge bath, or use other cooling measures like fans or ice towels. Texas summers can be tough on the human body, so be sure to take precautions and know what to watch for in those around you. afm

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Feel

How to Start a Fitbit Competition By Cameron Cope, P.T., D.P.T.

The majority of us have, at one time or another, experienced the rewarding perks of pursuing a fitness-related goal with a friend. Whether it’s for that sense of pride or extra dose of encouragement, I know I’m willing to push a little harder if someone is with me. Trouble is, it’s not always convenient to meet up with a buddy or family member to exercise when you have a busy schedule to keep up with. However, with wearables like Fitbit activity trackers, technology is making it easier to stay connected, set goals, and encourage the ones we love to stay on track with healthy habits. The following are a few ideas on how to create some fun Fitbit competition with your friends and family. 66 • au sti nfI tmagazi ne. c o m • 08 .2 015

Mom’s ! g Winnin ~~ 1 ~~~~ W ee k ~~ 2 ~~~ W ee k ~ 3 ~~~ W ee k 4 ~~~ W ee k

Make a Winner’s Board Turn a dry-erase board into a spot to brag on the weekly winners. It can be hard to keep motivation going over a long time span. By making shorter goals, you may find it easier to keep up the good work.

Choose Categories Progress can take many forms. You could have a weekly winner for “Most Steps,” “Most Calories Burned,” “Workout Warrior” for most workouts in a week, or even a “Best Sleeper” award since the Fitbit can track that too. By having a few different categories, there are more chances for everyone to shine. (Homemade trophies passed around to the weekly leaders are a fun touch too.)

Try “Bundling” Research has shown that people are more likely to exercise when they pair, or “bundle,” their physical activity with something they enjoy. For instance, download an exciting audiobook but only listen to it while you take a walk. Or, if you’re the type to more likely get hooked on a TV show, do chair squats or push-ups during commercials. You may find your weekly numbers improving without having to sacrifice time for entertainment.

Initiating and maintaining good eating and workout habits can certainly be a challenge. Activity trackers are an excellent, easy-to-use tool to help your family establish new routines and take steps toward achieving a healthier lifestyle. Get creative laying the groundwork for your weekly challenge and, most importantly, be sure to have fun along the way. afm 7301 BURNET ROAD

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46 & Ripped Feeling young and living longer is far easier than you think By Dr. Daniel Bockmann, D.C.

his isn’t what I thought 46 would feel like when I was a kid. I thought I’d feel older. More “grandparently.” After all, the average age of a firsttime grandparent is 47, and I’ll be celebrating that birthday in three short months. So why do I feel fit, strong, healthy, and vital instead of tired, broken down, and fragile like the grandparents I remember? Strange as it sounds, it’s because I’m lazy. By lazy, I mean that I like getting the biggest results from the least amount of effort. For example, I want to enjoy my food instead of feeling like I’m making a sacrifice every time I eat. And I want to enjoy my exercise

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instead of feeling like it’s an unpleasant chore that has to be done to accomplish my goals. Over the years I’ve gotten better at my laziness. As a sports medicine doctor, I’ve figured out some simple ways to look good, feel good, and perform at a higher level than I would have ever thought possible at a “grandparent age.” While there’s no shortage of trendy diet and exercise advice out there, my formula for looking great and feeling young really isn’t that difficult. Whether you’re a man or a woman, the principles are the same. Here are the simple rules I follow myself.

To learn more tips on how to stay healthy and fit with age, check out Dr. Bockmann’s book, 46 & Ripped.

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

It comes down to 3 basic ideas: 1. Have Sensible Goals. Choose to be the best version of you, not the best version of someone else. 2. Tasty Food. Choose meals and snacks that keep you healthy and lean. 3. Enjoyable Exercise. Choose workouts that help keep you strong and flexible.

Choose to be a better version of yourself. When it comes to setting goals for your future self, don’t try to look like someone else you admire. Instead, seek to “max out” the body you were born into. Otherwise you might end up choosing to look like a marathon runner, when in reality you’re built like a linebacker. Picking the wrong body goal is a guarantee for failure and disappointment. Your goals should be flexible and change as you discover how your body responds to your new diet and exercise program. Looking good should simply be the result of having a healthy body. Being “ripped,” for example, really just means you’ve built some muscle and have kept your body fat in a healthy range. Short cuts are tempting, but they're unhealthy and unsustainable.

Food isn’t just fuel. It should taste great, too. Sure, what we eat powers our movement, builds muscle and repairs injuries, but that doesn’t mean it has to be bland, boring, or difficult to prepare. I love eating, and that’s because I’ve found some simple recipes that make each meal a delicious, hearty and satisfying experience.

When it comes to meals, I shoot for three things: 1. A regular variety of vegetables. Veggies are more nutrient-dense than fruits. Darker veggies pack a bigger punch, and each color has a different nutrient profile. Keep at least three colors in your fridge at all times to improve metabolism, fuel muscle, and speed recovery. 2. Limit grains and sweets. Want a flat tummy? Here's your ticket. Rice, cereal, bread, and pasta turn to fat more easily than other foods, and they can leave you with a bloated belly and make you sleepy after a meal. You'll crave them for about two weeks after cutting back, but then your cravings will go away.

3. Hydrate! Men, get at least 3 liters of water a day. Women, at least 2 liters. Approximately 70 percent of Americans are dehydrated. Remember that you are mostly water. If you don't consume enough, your body doesn't have what it needs to repair daily wear and tear, keep your metabolism humming, or rebuild you after a workout. Don’t forget, water helps keep your skin soft and supple too.

Movement is your friend. Remember, your body is really just the vehicle your brain drives around. And like any vehicle, driving it regularly helps keep it in tip-top shape. Keep your activity interesting. When it comes to crafting a good exercise program, here’s all that really matters: • A regular variety of movement. Pick activities that sound fun to you and don’t be afraid to try new things. There are far too many ways to be active for you to be settling for exercise you don't enjoy. Pick weekly activities that cover all movements: bending, reaching, extending, and turning. • Have hard days and easy days. Sticking with the car analogy, your body is capable of drag racing as well as leisurely cross-country road trips. Both types of exercise benefit you in a different way, and should be a part of your weekly regimen. • Allow for rest. Half of any good fitness program is the work you do. The other half is letting yourself recover from that work. Building some “relative rest” into your schedule helps keep you from getting injured, and actually speeds up your gains. We all want to feel young and live longer. The good news is that it’s really not that difficult, and you don’t have to win the genetic lottery to get there. Who cares if your parents don’t have the body you’d like to have at their age? Your genes play a relatively small part in how you’ll turn out, and that means it’s up to you to change yourself. It’s never too late to start. afm *This article first appeared on Dr. Bockmann’s website, 46AndRipped.com

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While the NFL has been publicly handling the severity of players’ concussions, another kind of football has been forced to examine the neurological risks of the sport. Women’s soccer often demonstrates heading—when a player propels the ball using her head—as a fundamental part of the game, but when players’ heads collide with each other instead of the ball, the damage can be serious and longlasting. A study published in the journal Sports Health reveals that young women are more at risk than men for a heading injury due to a greater imbalance of neck strength. Researchers at the Boston University School of Medicine have found that excessive subconcussive and concussive trauma can lead to memory loss, lightheadedness, chronic headaches, and depression. As a result, doctors are now proposing that female soccer players not be allowed to head the ball until age 14. http://bit.ly/1poRGtb

# K e e pA u s t i n F i t

Keep On Swiveling A new study published by researchers at the University of Mississippi Medical Center suggests that children with attention deficit hyperactive disorder (ADHD) perform better while moving or fidgeting. Researchers used boys aged 8–12 as test subjects, giving them the task of remembering and repeating a sequence of random numbers and letters while sitting in a swivel chair. The kids with ADHD performed better at this test when they were swiveling in the chair, while the kids without ADHD performed poorly with movement. Given the results, the scientists behind the study believe that—since most children with ADHD require extra stimulation—the constant movement acts as a compensatory behavior to help increase their alertness. http://bit.ly/1eGpa1Weric

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Save Room for the Bread Basket

Good news for dieters and diabetics: You can still indulge in your favorite restaurant’s bread basket. The catch? You’ll have to wait to consume it until the end of the meal. According to a study published in the journal Diabetes Care, pushing bread to the end of the meal not only blunts a rise in blood sugar but can also curb your appetite. The researchers conducted the study by examining men and women with Type 2 diabetes. The groups were given two separate meals of grilled chicken, steamed vegetables, and a lightly dressed salad. The first meal had a ciabatta roll served first, and the second served the bread after the other dishes. The results showed that participants’ peak blood sugar was about 30 percent lower when they ate their bread last. http://bit.ly/1Hbt2zM

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Spice Up Your Sport 8 tips to help you fall in love again

By Carrie Barrett

y friends, welcome to Coach Carrie’s Confessional Column (or the CCCC, if you will). This month, we're going to play my little version of “Never Have I Ever.” Don't worry, I'm not going to dig too deep and ask about your college exploits. That would mean I would have to do some confessing of my own, and I'm definitely not going there. Below are some questions. I want you to give me your honest answer. Ready? Good, me neither. Have you ever dreaded a race? Have you ever stood on the start line and wondered if you could just bail because of fear or worry? Have you ever thought to yourself (either during training or a race), "I just want this to be over with” ? Have you ever said, "I'm never doing this crap again.” Have you ever signed up for a race because a bunch of your friends were doing it, only to realize you really didn't want to do it in the first place? Have you ever whined or complained about your training load and lack of social life? Have you ever talked incessantly about a nagging injury, but proceeded to keep training because "you have to"? Have you ever said, "This isn't fun for me anymore"? I don't know about you, but I embarrassingly answered "yes" to every one of those questions. The truth of the matter is there are times I've felt trapped by the athletic endeavors that supposedly free me from the confines of depression. Admittedly, I’ve been more irritable and grumpy about training than I have been happy and carefree. I've been (and still am) a slave to sometimes unrealistic paces, times, and power numbers for the sake of proving to myself that I'm a healthy beast—even when this beast is hobbling around like a lame duck. Working at a multisport training center, there are days when I notice, sadly, how unhappy some athletes look when they

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come in for a workout. Some days I feel like I’m a prison warden checking people back in from a weekend of furlough. What is going on? Why are many of us unhappy in an environment that's supposed to be filled with endorphins and endless energy? Aren't we supposed to be dopamine-producing machines? And to that point, why do we keep putting ourselves through this onesided relationship torture? Since this is a therapy session for all of us, let's explore together why our joy starts to get sucked down the funnel of unhappiness in the first place.

• Overtraining. Yes, there is such a thing. • Unrealistic Expectations. I'm not 22 years old anymore, but • • • • • •

I want to train like it. Loss of Social Life and Balance. Aka, social suicide. Fatigue. Sleep? What's that? Myopic Focus. Me, me, me. Taking our Abilities for Granted. Hip pain is normal, right? Training Isolation. Meet my best friend, Netflix. Failure to Reach Goals. Grrrr

What other reasons can you think of? A few weeks ago, I was sitting at the Whole Foods wine bar (not shocking) with my hubby. We started talking to a guy next to us who noticed an Ironman logo on my hat (also not shocking). He told us he used to do triathlons, but got completely burned out on them. At one point, he was chasing a trip to the World Championships in Kona but kept falling a little short. Subsequently, he lost all desire to train for one again. He seemed wistful. You could tell he still wasn't ready to think about making a comeback. His relationship with the sport had become toxic. I reached out to fellow athletes and coaches to seek their advice on how to avoid this tragedy from happening. How, I asked them, can you keep the happiness and spice in your training and racing?

1. Find a Support System

Professional triathlete Missy Kuck is used to spending a lot of time training alone on a treadmill. While it keeps her focused, she admits that running alone does tend to suck the fun out of some of her workouts. Her advice? Train and race with a team. Bonus: If family can't make it to a lot of your races, you'll always have a built-in support system and cheering squad. Let's face it. Your office mate is tired of hearing about your 5:45 a.m. swim sessions, but there’s nothing more your fellow teammates like to talk about than training. Why? Because they're right there with you.

3. Keep a Training Diary to Monitor Progress and Feelings

This one is a slippery slope. Incessant logging of every minute, mile, and calorie can drain the fun, but sometimes it's rewarding to look back and take stock of the progress you’ve made. Pusch agrees. "Seeing improvement over time in written form is motivating and it gives me a chance to see where opportunities for improvement exist," she said. Plus, it allows her to see her progression over a long period of time rather than just being grateful that the workout is over.

2. Keep It Fresh with Mini- 4. Go Goals Gadget Free Local master's swimmer Judy Pusch suggests setting a series of minigoals that aren't necessarily directly related to a longterm goal, but support it in some way. Pusch swims every day, but has set some mini-goals: doing more open water swimming and learning how to standup paddleboard. Both will keep her near her beloved water, but provide exciting opportunities to learn new skills, meet new people, and even work on her core strength. As in relationships, even the best of couples have mini date nights to help rekindle some romance.

Wait what? Yep. There's something so frightening, yet so freeing about the idea of training and racing with no watch, no GPS, or no heart rate monitor. Try it out on your next training day or small race. Let go of your technological inhibitions and see what happens when you simply allow yourself to be guided by your body, your surroundings, and those voices inside your head that tell you it's okay to push a little more. You just might be pleased with the results and the freedom of feeling a little naked.

5. Enjoy the Experience, Not the Result

Ironically, this advice gem came from six-time Olympic medalist and swimming icon Brendan Hansen. Wouldn't you expect him to be all about results? Surprisingly, he’s not. While Hansen has a handful of gold medals hanging on his mantle, he stresses the importance of enjoying the experience over any result. "If you get too far in your own head," he said, "you miss the entire point of why you're out there in the first place." During races, high-five the volunteers, cheer for others, and soak in your surroundings. Treat each race like a honeymoon that you want to remember forever. Sure, things can go awry, but sometimes that's when the fun and memorable experiences happen.

6. Understand the Impact Your Energy Has On Others

This is another virtue Hansen dispenses to his athletes on a daily basis. "Be enthusiastic about what you're doing and share that positive energy with others," he advises. You never know what impact you're going to have on someone who is new to the sport. If you're an athletic Debbie Downer, what message does that send to those around you? No one wants to be around negative energy, so practice being positive.

8. Get the Heck Outta Dodge

Sick of chasing PR’s on the same courses year after year? Sometimes you just have to hit the road and change your scenery. Challenge yourself with something fun, new, and out of your comfort zone. Mix up your routine and find unique destination races. Turn it into a vacation. Ditch your PR goals. Take photos along the racecourse. Soak in the surroundings. afm

7. Be Grateful

Local runner and triathlete Kathryn Cothern has had her ups and downs with injuries and nutrition issues. Needless to say, when she does have the opportunity to race, she doesn't take that gift for granted. "If you are fortunate enough to have good health, appreciate it and don't take it for granted. Even when you are having a bad day," she stresses. "When you've been on the sidelines, it gives you a very different perspective. Always appreciate that your body can do what it is doing."

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Train

Pilates For the Ages Making 65 the New 35 By Liana Mauro

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Sigh r u o Y Set Getting older introduces a variety of changes to our bodies, but no matter what changes those may be, being active helps to keep us feeling young. Certain activities are actually more suitable for older populations. One of them is Pilates.

Why Pilates?

Pilates is a popular form of exercise that can benefit all age groups and fitness levels. It’s a form of strength training with little to no impact. It emphasizes alignment, core strength, muscular rebalancing and joint strength—making it ideal for the aging population. Other benefits include injury prevention, injury rehabilitation and an increase in balance, body awareness and confidence. It’s a very safe way to stay fit. Also, practicing Pilates has been found to improve cognitive skills, coordination and memory. Because of this, the exercise method has been used as part of the recovery process for people suffering brain damage from strokes and has helped slow or reverse the effects of debilitating diseases like Parkinson’s and multiple sclerosis.

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How Does it Help?

As we get older, many of us begin to slouch. This can lead to pain, injury and disc dysfunctions. With Pilates, posture naturally improves because of its emphasis on strengthening the core muscles that support the spine. This emphasis on core strength and alignment is very functional, helping people stay involved in regular activities like bending over, reaching overhead and maintaining balance. Additionally, Pilates exercises begin with a smaller range of motion—making it ideal for arthritis and general joint strengthening. This mid-range motion of the exercises is also what helps people with Parkinson’s and other brain traumas overcome rigidity and become more limber.

THE COOLEST WAY TO GET FIT IN AUSTIN!

Exercises & Their Benefits

photography by Brian Fitzsimmons

The following workout entails equipment-based exercises rather than mat-based exercises because most mat exercises are not suitable for older clients. The equipment provides support, which makes these exercises much more accessible. Tips: • Before starting any new exercise program, be sure to get approval from your doctor. • If you have osteoporosis, it is best to avoid flexion, rotation and lateral flexion of your spine. Instead, focus on a neutral spine and spinal extension. If you have spinal stenosis, it is best to avoid spinal extension. • When choosing a studio, be sure the instructors have the knowledge and training to work with your specific needs.

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Train

Standing Lat Press on Cadillac

Footwork on Chair

Benefits: Increases lat, rotator cuff and wrist strength. Improves standing posture and alignment. How To: Stand facing Cadillac, holding wooden bar shoulder distant apart with straight arms, legs hip distance, spine and pelvis neutral. Inhale, prepare. Exhale, press the arms down, keeping them straight. Inhale, return to start. Optional: Add spinal extension with lat press.

Benefits: Increases lower body strength and joint stability. Improves posture. How To: Start seated with a neutral spine at front edge of chair with hands pressing back against front edge. Inhale, prepare. Exhale, press pedal down. Inhale, lift pedal.

Swan Dive Prep on Chair

Benefits: Improves posture by strengthening and lengthening upper and mid-back muscles. Good for lumbar stenosis. How To: Position prone on chair, neutral spine, hands shoulder distant apart on pedal, legs laterally rotated. Inhale, prepare. Exhale, initiate by stabilizing scapulae and extend spine as high as possible, keeping pubic bone in contact with the chair. Inhale, stay. Exhale, lengthen back to start.

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Side Splits

Benefits: Strengthens hip abductors and adductors. Improves balance. Increases bone density in spine and hips, making it good for osteoporosis. How To: Standing, place one foot on Reformer platform and one foot on edge of reformer, legs straight, spine and pelvis neutral, hands holding hips. Hip Abductors: 1–1.5 springs Inhale, prepare. Exhale, keeping legs straight, press reformer out equally from both legs. Inhale, resist back to start. Hip Adductors: 1/4—1/2 spring Inhale, keeping legs straight, press out. Exhale, pull in.

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Train

Anatomy of a pose

Eagle

Toppling Tree By Gina Miller, Instructor at Corepower Yoga Photography by Kevin Brice Garner

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Train

Eagle Pose Since this is a balancing pose, it helps to incorporate focus, stability, and foundation. Eagle pose helps firm the abdominal wall and increases flexibility of the upper and lower extremities in your joints. Because of the amount of compression created within the pose, some people also experience fresh, oxygenated blood flow to the legs and organs.

Want more? Challenge your balance in Airplane pose by following our stepby-step photo tutorial on austinfitmagazine.com

Feet and Legs 1. Begin by grounding down into both feet and finding a focal point in front of you that doesn’t move. You will continue to focus on this point as you come in to the pose. 2. Shift your weight to the left foot as you cross your right leg over your left and bring your toes behind your calf. (Note: If you cannot fully wrap your foot behind your calf, use your foot as a kickstand.) 3. Anchor more into your heel so you feel lighter on your toes and less pressure around your standing ankle.

EAGLE POSE MODIFICATION: BEAR HUG

Arms and Head 1. Cross your right arm under your left to wrap your elbows and wrists while bringing your palms together to touch.

Pelvis and Spine 1. Lift in and up on your belly button for core support in your lower back. You might even feel your pelvis naturally draw down. 2. Lift your chest slightly up. 3. Lengthen your spine by extending up through the crown of your head as if you were leaning up against a wall. Repeat all these steps on the other side. 80 • au sti nfI tmagazi ne.c om • 08 .2 015

photography by Kevin Brice Garner

2. Lift your elbows up and away to feel a stretch between your shoulder blades. (Modification: If Eagle arms are not accessible for you, give yourself a big bear hug instead.)

Transitioning from EAGLE to Toppling Tree 1. From Eagle, maintain balance in your standing leg and lift your right thigh to parallel with mat. Release right leg behind you and extend, returning foot to mat. 2. Cup your palms together behind your back, interlace your fingers and continue to squeeze your shoulder blades together as you reach your arms back. Maintain your grip.

4. The more you lean your upper body forward, the higher your leg will lift. Try to maintain a straight line from the crown of your head to the end of your back foot no matter how far you tilt forward. 5. Maintain the core strength you set up in Eagle as you transition into Toppling Tree. Repeat all these steps for the other side.

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Workout

PUsh it! Challenge your pushing movement with this circuit workout By Diane Vives, M.S., C.S.C.S., N.S.C.A.-C.P.T., F.M.S.

any people dread the pushup. And rightly so. It’s been the test of upper body strength since elementary school when we were forced to take the President’s Physical Fitness Test—of which, many of us “failed.” As a trainer, I often hear clients say that they just can’t do push-ups. To which I respond by prescribing what? Push-ups. The fact of the matter is, upper body “pushing” movements allow you to gain strength and develop muscle tone for shape. That’s why professional trainers (whose job it is to get you the results you want) won’t let you off the hook and still demand longstanding, body weight calisthenics. For those getting over the push-up hump who feel confident to start challenging themselves with other pushing and pressing movements, we have an upper-body challenge circuit just for you. Using the traditional push-up as an upper-body strength benchmark, start individually testing out the following movements—taking as much recovery as needed. Test out the following circuit to engage your upper-body power and help strengthen your core and shoulder joint stability.

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Rotational Push-Up

Purpose: To challenge the body by moving through multiple planes of motion—from prone position (sagittal plane) to transition movement (transverse plane) to the T-position on the side of the body (frontal plane). This creates great movement and stability work for each shoulder.

Suspended Push-Ups

Start: In the push-up position with feet shoulder-width apart to allow a full turn onto the sides of the feet. • Perform a push and then begin your rotational movement as you push-up from the floor. • Rotate the body onto a single arm, turn the hips, and follow through by completely finishing on the lateral edges of both shoes. Create a “T” position on your side. • Return to push-up position slow and controlled. Maintain control all the way down until the hand is replaced on the ground just under the shoulder. • Tweak Up: Perform the Rotational Push-Up with speed.

Start: In a push-up position, with your hands firmly gripping the suspension handle or rings. Make sure that your core is engaged nice and stiff making a straight line through the shoulder, hip, and ankle. • Slowly lower your body, maintaining alignment, and brining your upper arms to about 45 degrees away from the torso. • Keep your shoulders away from your ears. Once your hands have reached a position equal to the height of the torso, maintain an engaged core and press back up to the start position.

photography by Brian Fitzsimmons performed by Karen Speir at Hiit Fit Gym

Purpose: Choose suspension straps to increase stability demands but also allow a self-adjusted intensity with the lever arm created by the foot placement.

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Workout

Push Press with Kettle Bells

Purpose: To add some power to this circuit with a focus on overhead pressing ability. Start: Standing tall with the kettle bells in a front rack position and arms against the body with vertical forearm position. Make sure knuckles are pointed to the ceiling with a neutral wrist. • Brace the core—as if you anticipate someone punching you in the stomach—and then quickly perform a quick dip or small bend in the hips to load the movement. • Immediately follow this with a fast drive or extension of the hips

(dip and drive). This starts the movement of the kettle bells using the body. • As the kettle bells travel up, press up by extending the elbows and flexing the shoulders until the arms create a straight line over the shoulder. • Pause to own control of the finish and then slowly lower them under control to the start position.

Explosive Push-Up

Purpose: To express great push-up position and power relative to the individual, especially after the accumulating fatigue from the previous three movements.

Want a guided look at these movements? For a more detailed look in action, check out the workout video on austinfitmagazine.com/Videos/

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possible through this dip and drive movement of the upper body. Finish with hands coming slightly off the ground. • Make sure that nothing in the torso position or lower body position changes. • As you return to the ground, absorb the force under control. • Reset to the top plank position and repeat.

The added variety of this circuit will help you bypass the dread of doing upper-body pushing exercises to build strength. Make sure you master each movement by itself before putting them all together. And remember, the stronger you are with your upper-body, the more total body metabolic workouts you will be able to accomplish.

photography by Brian Fitzsimmons

Start: In plank position of the push up with feet shoulder-width apart and a neutral spine. • While keeping the back flat, lower the body quickly and evenly by using a short, quick bend in the elbows and shoulders. • Follow this immediately by a quick unbending action and extension of the elbows. • The force is produced with the intention of moving as fast as

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Events Featured Amy’s Ice Cream’s Trick Olympics

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TEXAS

August 1 Beginner Golf Lessons On the first Saturday of every month, Harvey Penick Golf Campus offers a chance to "try before you buy,” where professionals and amateurs alike have the chance to test out new and used golf equipment. Also test your skill with putting and closest-to-the-pin contests or sneak in a free, 30-minute golf lessons. http://bit.ly/1gjDI94 August 3 Bikin’ Betties Social Ride Every Monday, the fitness group Social Cycling Austin presents Bikin' Betties, a weekly, beginner-friendly, all-ladies bike ride. Start locations vary weekto-week, but all rides start at 8 p.m. and end with drink specials and fun activities (think: karaoke, mini-golf, outdoor movies, etc.). facebook.com/groups/ bikinbetties

August 4 Yoga Ride Cycle. Yoga. Swim. Sounds like a holy trinity to us. Every Tuesday, join the Austin public group, The Yoga Ride for a 5-mile bike ride, followed by a free yoga class (tailored to the cycling body). Reward your sweaty effort with a postworkout dip in Barton Springs. The ride starts at 7 p.m. at Doug Sahm Hill (next to the Palmer Events Center). facebook.com/ groups/246934478735899 August 29 Austin Pride Festival and 5K The Pride Festival is the largest annual LGBTQ advocacy and fundraising event in Central Texas. Held on the lakeside grounds at Fiesta Gardens, the festival will help you find new non-profit organizations to join, causes to support, and opportunities to volunteer. Austinpride.org

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Every Monday, Wednesday, and Friday Stroller Strides Fitness For New Moms Meetup with Austin-area moms all over town—from Zilker Park to Mueller Lake Park to the Domain—and get in a good walking, jogging, and running workout with baby stroller in tow. Your first time is free. The group meets at 9:30 a.m. strollerstrides.net/austinmetro Every Saturday Free StandUp Paddling In just a few years time, the sport of stand-up paddle boarding has quickly consumed Austin area waters. All ages and athletic abilities are encouraged to attend this free intro-to-SUP session at SUP ATX from 10 a.m. to noon. supatx.com Free Ice Skating Austin’s premier rink folks offer free first lessons for ages 6 and up at Chaparral Ice. If your young one gets swept away by the sport, be sure to check

photography by Bryan Makin of Amy’s Ice Creams

TRI SE IE

Sports and Outdoors

BRINGING THE WORLD TO AUSTIN

out their youth hockey leagues. Chaparralice.com

Food and Drinks August 8 Austin Ice Cream Festival Looking for a way to beat the heat? The Annual Austin Ice Cream Festival, held at Fiesta Gardens, offers fun for the whole family. Games, activities, contests, live entertainment and ice cream samples will keep you and your sweet tooth satisfied. Icecreamfestival.org August 11 Amy’s Ice Creams’ Trick Olympics Come cheer on Amy’s tricksters and acrobats as they compete for the first-place prize in their ice cream Olympics. Be sure to get to the Grove in Southpark Meadows early to celebrate the competition’s 11th year. http://bit. ly/1IF36RD August 12 JuiceLand's Eastside Flea 4 All Juicers, collectors, creators, and food tasters are invited to attend the freshest flea market in Austin. Peruse vendor stands offering a menagerie of everything—from art collections, vintage clothes, and handmade jewelry to leather goods, records, pickled treats, gifts, and body products. You’re sure to uncover a few hidden treasures at this unique Austin collaboration. http://bit. ly/1LO8Edr August 23 Austin Chronicle Hot Sauce Festival Looking to add more heat to your summer? Join the Austin Chronicle at Fiesta Gardens as they celebrate their 25th annual hot sauce festival—one of the largest hot sauce competitions nationwide. Austinchronicle.com

Arts August 2 Public Art Tour: NYC in ATX Take a docent-led tour of art on loan from the Metropolitan Museum of Art in New York. The collection, in semi-residence at Bass Concert Hall, features striking examples of post-war and contemporary sculpture

from influential artists like Magdalena Abakanowicz and Ursula von Rydingsvard. The free public event starts at 10 a.m. http://bit.ly/1Th98Li August 12 Blues on the Green: ACL Preview Get ready for October’s ACL lineup at this free sneak-peek Shakey Graves and Riders Against the Storm concert in Zilker Park. kgsr.com August 18 Motown Monday Show off your funkiest dance moves or just enjoy listening to the sounds of Motown and soul music starring Matchmaker Band at The Highball. Arrive an hour early for West Coast Swing lessons from friends at GoDance. The free show starts at 9 p.m. http://bit.ly/1gjKnjw August 21–28 2015 Country Megaticket Join in on the country music fun as chart-topping stars Florida Georgia Line, Dierks Bentley, Thomas Rhett, Frankie Ballard, Kip Moore, and Canaan Smith take the Austin 360 Ampitheatre stage. http://bit.ly/1qscqey Every Sunday in August Austin Symphony Concerts in the Park Gather a group of friends, pack a picnic and comfy blanket, and head to Hartman Concert Park (located on the grounds of the Long Center for the Performing Arts) for a free Austin Symphony Orchestra concert. The show begins at 7:30 p.m., but get there early for a good spot to sit. http://bit.ly/1wATSP3

Lifestyle August 1–2 Austin Pet Expo The Palmer Events Center will be packed with an abundance of local and nationally recognized veterinarians, groomers, trainers, retailers, and organizations primarily geared toward pet lovers. Whether you'd like to learn, shop, play, or adopt, this is an event you won't want to miss. Austinpetexpo.com

dozens of hot air balloons as they take flight, rising with the sun as they hover over Lake Travis. The extra colorful experience is well worth the few minutes of missed sleep. Centraltexasballooning.org Barton Springs Fest Learn more about Austin’s natural treasures, Barton Springs, the Edwards Aquifer and its contributing watersheds while enjoying tours, workshops, music, and a driving competition. This year's event commemorates the 23-year anniversary of the citizeninitiated Save Our Springs Ordinance. Sosalliance.org August 9 iPhoneographers of Austin Even if you aren’t aware of the word “iphoneographer,” chances are high that you are one. Join other iPhone photo takers at the Austin Public Library as they host a meet-up for area phone photographers and Instagrammers to share their favorite on-the-go digital photos and discuss unique editing, cropping, and filtering processes. (Don’t forget to share your improved skills with us by tagging your photos with #keepaustinfit.) http://bit. ly/1CWq2Wh August 12 UT Star Party Every Wednesday night while UT is in session, the astronomy department hosts free opento-the-public star parties on the roof of Robert Lee Moore Hall (located at the southeast corner of Dean Keeton and Speedway). The show starts at 9 p.m. and includes telescope viewings of many sights you won’t soon forget. http://bit.ly/1oAYEVp August 18 ATX Comedy Hour Need a weekday laugh? Listen to local stand-up comedy, as well as a touring stand-up showcase presented by The New Movement at 9 p.m. at the Spider House Ballroom. http://ticketf.ly/1fhxA0F

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Rides & Races August 29 Capt’n Karl’s Trail Series – 60K/30K/10K Reveille Peak Ranch, Burnet, TX traverserunning.com

SEPTEMBER September 5 Rugged Maniac Obstacle 3-Mile Race Austin, TX • ruggedmaniac.com/ events/Austin Texas Golf Links 20K/10K/5K Avery Ranch Golf Club, Austin, TX linksrun.com Double Half-Marathon/10K/5K San Antonio, TX inspiredraceevents.com/doublehalf-marathon

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AuGUST August 1 Texas Beer 5K Austin, TX • atxne.ws/1JLWkHf August 2 Jack’s Generic Triathlon Lake Pflugerville, TX jacksgenerictri.com August 8 5K for Clay Round Rock, TX • bit.ly/1QaMqBc Texas Golf Links 20K/10K/5K Bluebonnet Hill Golf Course, Austin, TX • linksrun.com Capt’n Karl’s Trail Series – 60K/30K/10K Colorado Bend, Lampasas, TX traverserunning.com August 9 BadAss Brazos HalfMarathon/10K/5K Waco, TX • runproject.org/race/ badass-brazos-half10k5k August 15 Dragon's Den HalfMarathon/10K/5K San Antonio, TX dragonsdenhalf.com 88 • au sti nfI tmagazi ne.c om • 08 .2 015

Vern’s No Frills 5K Georgetown, TX • bit.ly/1zgOLbD XTERRA Off Road Triathlon Cameron Park, Waco, TX racerevolutions.com August 16 XTERRA Trail Runs 21K/10K/5K Cameron Park, Waco, TX racerevolutions.com August 18 Splash & Dash Series Quarry Lake, Austin, TX bit.ly/1fZ0BGT August 22 Habanero Hundred 100-Mile/100K Buescher State Park, Smithville, TX • trailracingovertexas.com/ habanero-hundred

September 7 TriRock Austin Triathlon Austin, TX trirock.competitor.com/Austin September 11 Zilker Relays Austin, TX • zilkerrelays.com Foam Glow 5K San Antonio, TX • foamglow.com Zoo Run Relay San Antonio, TX • sazoo.org/ events/zoo-run-relay September 12 Spa Girl Tri Bastrop, TX • spagirltri.com/spagirl-tri-bastrop Burning Pine 10K/5K Bastrop, TX • burningpinerun.com

August 23 Pflugerville Pfun Youth Tri Pflugerville, TX • youth-tri.com

Gruene 10K New Braunfels, TX • bit.ly/1cjM1Ps

Alamo Beer Marathon/10K/5K San Antonio, TX scallywompus.com

Waco Wounded Veterans 5K Waco, TX wacowoundedveteransrun.webs.com

AuGUSTO 12K/8K San Antonio, TX • carrerathon.com

September 13 9/11 Heroes 5K Run Camp Mabry, Austin, TX bit.ly/1BpM1Ec Brain Power 5K Cedar Park, TX brainpower5k.com CASA Superhero Run 5K Austin, TX • casasuperherorun.com Run with the Heroes 5K Austin, TX • bit.ly/1FPbZ9k Colin’s Hope Kids Triathlon Austin, TX • colinshope.org Texas Wine Series 10K/5K Becker Vineyards, Fredericksburg, TX • texaswineseries.com September 15 Splash & Dash Series Quarry Lake, Austin, TX bit.ly/1fZ0BGT September 19 LoziLu Women’s Mud Run 5K Austin, TX • lozilu.com/Austin Lighthouse Hill Ranch 50K/20Mile/10-Mile Johnson City, TX runintexas.com/lighthouse ThunderDash 5K Mud Run/ Obstacle Course Comfort, TX • thunderdash.com Spectrum Series Marathon/HalfMarathon/10K Flat Rock Creek Ranch, Comfort, TX • spectrumtrailracing.com Vern’s No Frills 5K Georgetown, TX noexcusesrunning.com September 20 Tri Doc Sprint Triathlon Georgetown, TX • thetridoc.com GUSTO Run 15K/10K/5K San Antonio, TX • carrerathon.com

photo by traverserunning.com

Featured Capt’n Karl’s Trail Series—60K/30K/10K

September 21 Terra Firma Duathlon Smithville, TX terrafirmaracing.com

Spectrum Trail Race Series 50K/25K/10K McKinney Roughs, Austin, TX spectrumtrailracing.com

Palo Duro Trail 50-Mile/50K/20K Palo Duro Canyon State Park, TX • palodurotrailrun.com

September 25 Ultra 520K Texas Triathlon Marble Falls, TX ultra515texas.com

Urban Dare Adventure Race San Antonio, TX • urbandare. com/adventurerace.php

October 18 Hill Country Marathon/HalfMarathon/10K Marble Falls, TX traverserunning.com/hillcountry-marathon

September 26 Big Foot Trail Race 50K/30K/10K Flat Creek Crossing Ranch, Johnson City, TX • austin. backonmyfeet.org Dare to Ascend Trail Marathon/Half-Marathon/5K Lake Georgetown, Georgetown, TX ascendoutdoor.com Lakeside Challenge 5K Jonestown, TX jonestownparks.wix.com/ lakesidechallenge5k Trails of Hope 10K/5K Miller Springs, Belton, TX trailsofhope.com September 27 Fight Like A Girl 5K Old Settler’s Park, Round Rock, TX • fightlikeagirl5krr.com Run Free Texas 80’s 8K Cedar Park, TX • rft80s8k.com Kerrville Triathlon Festival Kerrville, TX • kerrvilletri.com Katy Triathlon at Firethorne Katy, TX • katytriathlon.com

OCTOBER October 3 BattleFrog Obstacle Race 8K Reveille Peak Ranch, Burnet, TX • battlefrogseries.com Kraut Run 8K Fredericksburg, TX bit.ly/1e8OSvQ

October 4 Meet Your Maker Off Road Challenge Marble Falls, TX camppeniel.org/get-involved/ adventure-race October 10 Crowns of Hope 5K Cedar Park, TX • bit.ly/1IikbR4 Hootenanny on the Hill 10K/5K/3K Kyle, TX hootenannyonthehill.com

October 11 Corner Store Country Run 5K Round Rock, TX cornerstorerun.com October 16, 17 Capital to Coast Relay Austin, TX to Corpus Christi, TX • capitaltocoastrelay.com October 17 Austin Challenge Urban Scavenger Race Austin, TX • challengenation. com/austin/

Run for Dreams 5K Round Rock, TX runfordreams5k.com Tap-Tober 5K Beer Run San Antonio, TX bit.ly/1JouZPg

October 23 Ragnar 120-Mile Trail Relays Flat Rock Ranch, Comfort, TX ragnartrail.com October 24 Austin Halloween Half Marathon Austin, TX austinhalloweenhalf.com

Wurst Tri Ever Sprint Triathlon New Braunfels, TX bit.ly/1NmdddV

Vern’s No Frills 5K Georgetown, TX noexcusesrunning.com

GUSTO Challenge 13-Mile/12K/5K San Antonio, TX carrerathon.com

Frankenthon Monster Marathon Cedar Park, TX frankenthon.com Toad Trot 5K Bastrop, TX bastropkiwanisclub.com ZERO Prostate Cancer 5K Austin, TX zeroprostatecancerrun.org Marathon 2 Marathon Marathon, TX marathon2marathon.net Cactus Rose 100-Mile/50Mile/4x25-Mile Relay Bandera, TX • tejastrails.com October 25 Nutrabolt Half Marathon/10K Bryan, TX • nutrabolthalf.com Texas Tough Duathlon San Antonio, TX texasendurance.com

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DISCOVER!

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

Run, Ride, and Rock Climb at Pace Bend Park

Join Hill Country Outdoors for a guided hike at Pace Bend Park on Sunday, Aug. 30. Visit their club calendar at HillCountryOutdoors.com for details and to RSVP. Thanks to Regina Kubelka, owner of Hill Country Outdoors, for recommending this month’s trail. HCO is a meetup group focused on fulfilling the outdoor, sporting, and social needs of Austin natives and newcomers alike. Learn more about them at hillcountryoutdoors.com. Got a route to share? Email editors@ austinfitmagazine.com with a description and your contact information (name, email, phone number).

dventure and explore to your heart’s content at this natural gem in Spicewood—about one hour northwest of Austin. At Pace Bend Park, a fourmile-long peninsula surrounded by the recently restored waters of Lake Travis, the terrain alternates between packed dirt and plenty of rocky ledges. Take a hike on the North and South Croton trails (marked in blue on your park map) to make a loop that nestles its way into the far northwest corner of the park. Grab a trail map at the park entrance station and follow the park road north until you round a sharp 90 • au sti nfI tmagazi ne.c om • 08 .2 015

bend to the right. Just past Camp Texlake, park at the trailhead lot on your right (marked by a red trailhead symbol on your map). At the first fork, begin your adventure on the far right trail (marked in gold) to connect to the North Croton Trail. This loop winds through exposed grassland areas and patches of cool shade provided by the oak, ash juniper, persimmon and cedar elm trees on this preserved wildlife area. Enjoy the breeze coming off the lake as you traverse through open areas bursting with native flowers, cacti, and soft, willowing grasses. Keep an eye out on the trail for the park’s local

population of jackrabbits, whitetail deer, raccoons, ringtail cats, foxes, roadrunners, rattlesnakes, and redtailed hawks. The trail has a nice, easy-tonavigate terrain flow that is perfect for intermediate-level mountain bikers and trail runners. Use caution at the rocky ledges that provide a 1- to 2-foot drop. Expect the North and South Croton loop to take about one hour if you are hiking at a moderate pace. You can easily make it a longer hike, ride or run by continuing right on the blue trail, Paleface Pass, once you have completed the loop. To head back to the parking lot, take the Pack Trail.

Paleface Pass, known by its fans as the NXNW Trail, treats you to some of the areas best lake views. Cap the day off by taking in the sunset over Lake Travis, soaking in the sublime sparkling blue waters below. What to bring: $10 per vehicle (cash only); plenty of water; a sunhat and sunscreen. Bring a swimsuit for a cool dip in the lake afterward. Directions from downtown Austin: Travel west on Texas 71 (11 miles past RM 620). Turn right at RM 2322 (marked by a Chevron gas station). Follow the signs to Pace Bend Park.

photography by Travis Perkins

By Regina Kubelka of Hill Country Outdoors

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