December 2013 - The Metrics of Fitness

FIT Numbers

Map, Plan, Perform—Metrics for Better Health

Mapping Fitness

AustinFitMagazine.com

’Tis the Season to Give

Is Airrosti Therapy for You? Cyclocross Do’s and Don’ts Going Paleo

December 2013

Robin Thurston & Kevin Callahan Create America’s #1 Fitness App

Know the ABCs of Sports Bras Meet 4 Kids Who Make the Grade

Science, Engineering, and…Fitness?

Keep Your Brain Safe

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For all the details and to join, go to BicycleSportShop.com.

GRAND OPENING CHECK OUT AUSTIN’S PERFORMANCE TRAINING FACILITY

CATERED BY MY FIT FOODS

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Contents

Cover Stories F e at u r e s

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44 Starting on page

MEASURING A NATION Austin-based MapMyFitness tracks the journey to health

30

Paleo Power

AFM’s in-depth diet analysis continues with Part III

52

Growing Into Their Own Austin kids who wow in their sports

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68

The Proper Fit The right sports bra can transform your workout

82

96

Dr. Martha Pyron talks about concussions

Do’s and don’ts for taking on cyclocross

Protecting Your Brain

Bike + Run = Race

Cover and Content s photos by Brian Fitz simmons

Contents

12|13

D e pa r t m e n t s In Every Issue

80

C

M

Y

CM

MY

CY

CMY

K

Fuel

26 Protein Pouches

Prepare the perfect bite for your holiday tray

28 Emotional Eating

When “hunger” is about feelings, not food

Live

32 Empowered through Wellness

Saint Louise House gives life skills to women and children

34 Bringing Science to Sport

Engaged learning helps promote interest to engineering

36 Meet Herb Dyer

Local physician leads by example at work

38 Ready, Set, Map

Just how long is that race course?

Look

70 Warming Trend

Layers are key for outdoor winter exercise

72 Home Facial Masks

Keep your skin hydrated with these recipes

74 Holiday Glitz and Glimmer

14 From the Publisher 16 Letters to the Editor 20 Contributors

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80 What is Airrosti Therapy?

92 Tracking for the Season

And how can it keep you moving through rehab?

Stephan Schwarze gets intentional with triathlon data

86 Blood Pressure vs. Heart Rate

94 Goals to Appreciate

Learn the differences— and why each matters

88 Finding your FIT

The Fitness Institute of Texas offers health assessments and programs for all

Train

Seasonal parties call for lush lashes and smoky eyes

In Every Issue

Feel

90 What’s Going on in the AFMDC

A recap plus how to get ready for hilly races

22 WWW 24 Fit Focus 40 The Pulse

Olympic Swimmer Kathleen Hersey reflects on dreaming big

100 Circuits to Save Time

Doing less exercise—but carrying a bigger workload

104 Coach Carrie: Giving Fitness

Movement can add health—and sanity—to family get-togethers

Fit Finds Wish List Page 58 7 pages of gear, garb, goodies, and gadgets

The Holiday Gift Guide Page 110 ‘Tis the season to shop, so take a look at these local businesses

106 Events Calendar 108 Rides & Races 114 Discover!

photo by Brian Fitz simmons

DOWNTOWN AUSTIN • 10 A.M.

Find your balance in the center of downtown Austin.

Make Austin’s newest boutique apartment community your home starting this December!

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BUTLER COMMUNITY SCHOOL

Discover the power of movement at Ballet Austin’s Butler Community School.

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Available on the Android

Letter From The PubLisher Publisher/CEO Louis M. Earle COO Alex Earle

I

It’s a Management Problem Looking at the metrics of fitness

n business, there’s a common mantra when things don’t work out: “It’s a management problem.” Honestly, I would have to say that, for the most part, when you hear this accusation, it is probably true. In my experience, when people are sincerely committed to a goal, they generally try to achieve it. Obviously, their success is predicated upon a myriad of conditions, among them skill, capability, knowledge, experience, motivation, and last, but certainly not least, planning and oversight—otherwise known as management.

There is another oft-stated piece of business counsel: “If you can’t measure it, you can’t manage it.” I would venture to say that this statement also holds a great deal of veracity. In most endeavors, measuring, monitoring, and tracking results are among the most crucial elements of understanding real outcomes. This reality manifests itself in the health and fitness world in spades. Have you heard about the medical counsel of “know your numbers”? How many of us really know the actual data from our annual physical and what the numbers mean? In managing our fitness, numbers play a huge role, from our personal best in the local 5K to the number of reps at the gym.

So, as obvious as these management elements are, why is it that so many don’t include them as a key part of their approach? In some cases, folks really don’t care or even want to know, but most of those who are committed and are making the effort do. One of the obstacles has

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been the difficulty of collecting and properly analyzing the data. But, with today’s technologies, primarily the Internet and the ubiquitous mobile communications and computing platform—otherwise known as the cell phone—this problem is on the retreat.

The final enhancement to managing one’s fitness comes with making that effort fun. In our non-stop world, keying in data—even our own—is not the most inspiring use of our time. Nor do we humans have the longest attention span, and most of us need a good reason to focus.

Fun is the answer. New apps and devices are delivering all kinds of entertaining ways to engage in viewing, manipulating, and integrating one’s health and fitness data into everyday life. Results and analysis are automatic and immediate, and that is not only really helpful—it’s just cool.

Management doesn’t have to be dull.

The two very talented entrepreneur/founders of Austin’s MapMyFitness are a wonderful example of how folks are delivering new and exciting tools to the fitness industry that provide real value. They are truly changing the paradigm of managing fitness, and we are delighted to have them tell their story. So, read on and see how once again, Austin really delivers!

Keep Austin Fit,

Lou Earle, Publisher, CEO

eDITOR in Chief Leah Fisher Nyfeler Assistant Editors Natalie England, Courtenay Verrett Art Director Weston Carls Assistant Art Director Sarah Schneider Director of Marketing & Communications Carrie Crowe Senior Advertising Consultants Richard Maloof, Suzanne Warmack Advertising Consultants Melissa Bradford, Betty Davis, Laura Templeton Writers Carrie Sapp Barrett, Jasmin Carina Castanon, Brian Ellspermann, Ashley Hargrove, Jess Kolko, Emily C. Laskowski, Lauren Lumsden, Alexa Sparkman, Michelle Suggs, Texas Running Post, Diane Vives, Anne Wilfong Operations Assistant Jackie Pica Interns Justene Engels, Monica Gonzalez (Design), Jasmin Carina Castanon (Editorial) General Inquiries info@austinfitmagazine.com Advertising Inquiries ads@austinfitmagazine.com Submissions ideas@austinfitmagazine.com fitfocus@austinfitmagazine.com Event Listings events@austinfitmagazine.com 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

Letters To the editor

Kudos to a Careful Reader

(In reference to the September 2012 story, “Tanya Streeter Knows No Limits”) As I'm sure someone has already noted, Streeter's 500-foot dive is not equivalent to five football fields. A football field is 100 yards, not 100 feet. –Dirk Sutro

How Do You

As a lifelong Texan, football fan, and former Longhorn Band member, I am completely embarrassed at this gaff; you’re correct, and the online version has been changed to reflect the appropriate distance. And no—it hadn’t yet been noted. Thanks, Dirk, for pointing out the error.

W

Please note the following corrections to the November 2013 issue: • In “Austin’s Healthy Eats,” Beetnik’s founder is David Perkins.

• Contributor Chris Toriggino, of Athlete Architecture, can be found on Twitter at @athletearch

Thank you!

Thank you to all of our readers who took the time to fill out our 2013 AFM Reader Survey. We appreciate the information and your feedback; here are a few of the suggestions we received for improving in 2014.

Newcomers to the area need more help in finding out where to go for exercise, how to meet people, and what events are around here, please.

I love having a magazine that's dedicated to Austin health and fitness. Keep up the great work!

I prefer articles and ads that are more about general fitness—outdoorsy, sporty, natural. I get turned off by fake boobs, super-buff, unnaturally

muscular bodies (for the sake of being super-buff), too much makeup, and teensy outfits. In the previous [survey] question where you asked what I like most about AFM, it was hard to decide! I like the articles about fitness, inspiring local athletes, nutrition, healthy lifestyles, and gear reviews. Keep up the good work!

Love the layout...bold crisp titles and super easy to read both online and in print copy! Kudos!

I would like to see more articles about working out as we get older (age 50 and older); what do we need to modify or are there any special considerations? Also, the one thing that turns me off about AFM is the overwhelming number of beautiful, no body

fat people you feature. Lots of us are fit but will never look like that. It's discouraging.

[Include] more variety and more creative ways to get a workout...like dance.

I enjoy reading about a fitness celebrity, looking through normal photos that include everyday living, and not just the oiled down version on stage. Keeps it real and is very inspiring for me.

Have more inspiring stories from normal, average-looking people. Have workouts for average people who only want to lose 20-30 pounds.

It's kind of difficult to be motivated by those who are already extremely fit.

#KeepAustinFit? e want you to show us! Tag AFM in your social media post with @AustinFit or #KeepAustinFit and you could be featured in the magazine.

This month, @lindsaelizabeth, @thefitfork, and @candrepitted photos made the list!

What we’re looking for:

Show us how you keep Austin fit by capturing your fitness moments—doing a handstand at a historical Austin landmark, SUPing around Lady Bird Lake, or working out with your children when you find time around the house. However you keep fit, we look forward to seeing what you can do! The best photos will be included here in the Letters to the Editor page. facebook.com/austinfitmagazine twitter.com/austinfit instagram.com/austinfit pinterest.com/austinfitmag youtube.com/austinfitmagazine

AFM wants to hear from you! Letters should be addressed to Letters to the Editor, AFM, 2201 N. Lamar Blvd., Suite 220, Austin, TX, 78705. Email address is leah@austinfitmagazine.com. All letters should include the writer’s name, address (email included), and daytime phone number. We are unable to acknowledge or return unpublished letters. Letters may be edited for length and clarity.

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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. #KeepAustinFit

Sam strickling

Krissi Riewe

Kathleen Hersey

Michael Madison

Sean Ahmadi

Nancy Zambrano

Sam Strickling is the Academic Research Manager at National Instruments. He graduated from Baylor University with a degree in mechanical engineering while also competing as a collegiate high jumper.

Krissi Riewe is the store manager and buyer at Petticoat Fair, Austin’s premier specialty lingerie shop. For the past six years, Riewe has enjoyed helping women of all shapes and sizes find the right bras, foundations, and swimwear. She has a degree in fashion design with past experience designing and creating custom garments for individuals.

Kathleen Hersey is a two-time Olympian; she finished fourth in the 200-meter butterfly at the 2012 London Olympics with a personal-best time. Hersey has called Austin home for the past five years and loves the active community. She is constantly inspired to pursue fitness and overall wellness.

Michael Madison serves as an employee of the Gazelle Foundation and race director of Run for the Water 10 Miler. He has also been an assistant coach and business manager of Gilbert’s Gazelles Training Group since 2008.

Madison graduated from the University of Missouri in ’07, garnering AllBig 12 Track and Field honors as 200/400-meter runner. Madison holds a master's in sports management from Texas A&M University.

Sean Ahmadi received his kinesiology degree from the University of Texas at Austin.

After graduation, Ahmadi became a U.S.A. Cycling- and U.S.A. Triathloncertified coach.

Ahmadi is a licensed professional mountain biker and has competed locally, nationally, and internationally. He is currently providing group coaching and individual training in mountain biking, cyclocross, and road cycling.

When Ahmadi is not helping others achieve their fitness goals, he enjoys spending time with his wife and two kids.

He is also a member of Austin’s Bicycle Sport Shop mountain bike team. Ahmadi’s philosophy for life is simple: “I believe in exercising for life, which means no matter how old you are, you can be active and healthy.”

Nancy Zambrano is a content marketing journalist for Shoretelsky.com who reports on emerging business technologies and modern companies all around the U.S. Previously, Zambrano spent close to six years as a news reporter here in Austin on Fox 7.

You can often find her hitting the Roy and Ann Butler Hike and Bike Trail or checking out new fitness studios or restaurants in Austin.

Sam.Strickling@ni.com @NIglobal NationalInstruments youtube.com/user/niglobal

Page 34

petticoatfair.com

@KathleenHersey Kathleen-Hersey

Page 94

@PetticoatFair Petticoatfair

Page 68

@running_gazelle

Page 44

Write for AFM

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@Nancyzambrano @nancyzam

Page 58

CoachAhmadiTX coachahmadi.com

Here’s how.

Letters should include the writer’s name, address (email included), and daytime phone number as well as a short description (250 word max) of the article premise. Send to Story Ideas, AFM, 2201 N. Lamar Blvd., Suite 220, Austin, TX, 78705. Email address is contributors@austinfitmagazine.com .

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

ShoreTelSky.com

Page 96

Submit FitFocus Photos Here’s how.

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

MAUDIE’S USES ONLY ALL NATURAL ANGUS BEEF,

CHICKEN, PORK AND ORGANIC EGGS. WWW.MAUDIES.COM

what’s White-hot on the web

austinfitmagazine.com

AustinFitMagazine.com Videos

@AustinFit Most Popular AFM Tweet: Facing double mastectomy takes courage. You won't believe what this woman did just before surgery! http://ow.ly/qAM9C @KomenAustin

/AustinFitMagazine

Everybody loves party appetizers, especially ones that can be made ahead. Watch Anne Wilfong make Beef Beggar’s Purses (and there’s a vegetarian option).

Austin runner, food blogger, and AFM FITTEST record holder (women’s fastest mile) Jennifer

Fisher shares her recipe for Poached Pears with Pomegranate Mascarpone Sauce, a delicious— and light—dessert.

Diane Vives takes you step-bystep through all three exercise sets in this month’s Muscle Movement workout.

AFM Newsletter Look to the weekly AFM newsletter for information about new blogs, upcoming online articles and past print favorites, special discounts, and the latest word on fitness.

Most Popular AFM Post:

Sign up at austinfitmagazine.com/subscribe

AFM BLOG Formula One was the big story in November, and “Off the Grid: COTA Girls Get to Work” was AFM’s most popular blog of the month.

Readers also wanted to see just who those athletes fueled by beef were; advertisers Texas Beef Council profiled some of the local Austin racers who make up their team (November 1).

@AustinFit

Most Popular Instagram Photo:

Upcoming blogs: The ARC Decker Half Challenge is on December 8 (#RunDecker) and editor in chief Leah Nyfeler has issued a challenge: Pass her! Read more about her challenge at austinfitmagazine.com (November 7).

Look for a race report to follow, along with which faster runner is the winner of her Decker challenge. Don’t forget: The AFMDC leaderboards are updated regularly at austinfitmagazine.com and you can read the Texas Running Post AFMDC article on page 90 of the print issue.

Web Exclusives

/AustinFitMag Popular Pinterest Boards:

GIVEAWAY December 17

It’s hard to get outside on the bike when the weather turns cold, and riding on the trainer can be, well, a bit boring. AFM’s got some “Epic Austin” virtual training rides from Austin Cycle Camp to help you with those indoor sessions. And when you go out, you can snap some photos with the Brinno Time Lapse Bike Camera (page 59)—or give it as a gift to that certain cycling someone in your life. Check out the AFM Facebook page on December 17 to find out how you can score these goodies!

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Did you know that USA Cycling Cyclocross National Championships are here at Zilker Park in 2015? Learn more about Cyclocross Project 2015 and coach Rolando Roman, who’s helping young riders get ready for competition.

Athletes have medals, and Lisa Maxwell shows you just how to turn them into a beautiful keepsake in “The Art of Fit,”

a new series on the various ways fitness and fine arts intersect in Austin.

December 11

We’ve got refreshing facial masks for you to keep your skin hydrated (page 72), but what about age and sunspots?

Winter is the perfect time to work to repair skin, and Dr. Ruthie Harper shares her skin care tips.

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Fit Focus Erin Truslow at Ironman 70.3 Austin Austin, Texas Photo taken by Jake North, FinisherPix

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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

Paleo Powder

Wishes You And Your Family...

A

y h t l a e H d Happy An

. g n i n o s a e S y a d i l o H

www.paleopowderseasoning.com 12/31/2013

Fuel Recipe

Beef Beggar’s Purses Recipe from The Healthy Beef Cookbook Published by Houghton Mifflin Harcourt

Try these party pleasers at your next holiday gathering.

Did you know?

Beef Beggar’s Purses may be assembled ahead and refrigerated up to three hours or frozen up to two months.

Nutrition

What You Need

Calories: 53 Carbohydrates: 6 g Protein: 4 g Fat: 2 g Fiber: 4 g Sodium: 95 mg

3 cups finely chopped cremini mushrooms (about 6 ounces)

How to Make It 1. Cook and stir mushrooms and onion in large, nonstick skillet over medium heat 8 to 10 minutes, or until liquid has evaporated. Remove from skillet. Set aside.

2. In same skillet, brown ground beef with garlic over medium heat 8 to 10 minutes, or until beef is no longer pink, breaking beef up into ¾-inch crumbles.

Pour off drippings. Stir in mushroom mixture and cheese.

Cook and stir over low heat for 30 seconds, or until cheese

starts to melt. Remove from skillet. Set aside.

3. In same skillet, cook egg substitute over low to mediumlow heat according to package directions for scrambled eggs, stirring occasionally. Combine scrambled eggs, salt, and pepper with beef mixture.

4. Heat oven to 400 degrees Fahrenheit. Layer three phyllo sheets on cutting board, spraying top surface of each sheet generously with cooking spray and sprinkling it with

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½ cup finely chopped onion 1 pound ground beef (95 percent lean)

4 cloves garlic, minced 1 cup shredded Gruyere cheese 1 ½ cups egg substitute ¾ teaspoon salt

33 sheets frozen phyllo, thawed (14 x 9-inch sheets) 3 tablespoons dry bread crumbs 66 fresh chive stems, blanched

½ teaspoon pepper

¼ teaspoon bread crumbs.

(Keep remaining phyllo sheets covered with a clean, damp kitchen towel to prevent them from dry-ing out.)

5. Cut layered sheets into a 12 ¾ x 8 ½-inch rectangle, discarding phyllo scraps. Cut rectangle into six 4 ½-inch squares. Spoon 1 scant tablespoon beef filling in center of each square. Bring four corners of phyllo up and over filling, carefully pinching together and twisting slightly to form a bundle or purse shape. Tie one

chive around pinched top of each purse to secure it closed.

Place on metal baking sheets sprayed with nonstick cooking spray. Repeat with remaining phyllo, beef filling, and chives to fill three baking sheets.

6. Bake in a pre-heated 400 degrees Fahrenheit oven for 11 to 13 minutes, or until filling is hot and tops are lightly browned.

Makes 66 appetizers Serving size: 1 appetizer

photo by Brian Fitz simmons

This recipe is brought to you by Whole Foods Market and the Texas Beef Council.

Fuel Nutritionist

Are You REALLY Hungry?

Distinguishing between emotional need and physical hunger By Anne Wilfong, R.D., L.D. Do you know the difference between emotional and physical hunger? How often do you find yourself in the following situations?

• You have an argument with your significant other and, all of a sudden, you find yourself eating a pint of Ben and Jerry’s.

• Your kids are being kids but your patience is wearing thin, and you find yourself standing in front of the pantry or refrigerator surfing for that certain something…but nothing looks that good.

• You have a lousy day at work, go out for dinner, and have a “what the heck” moment, eating until you are stuffed.

• You are working on the computer and eating something out of a bag or container and, all of a sudden, your hand hits the bottom and you realize you can’t even remember what you just ate.

These are examples of emotional eating. Everyone has, at some point in his or her life, had an emotional eating episode; however, it may become a problem when you find yourself

Emotional Hunger

• Quick onset: You may just be plugging along during the day and, all of a sudden, you are famished beyond reason.

• Craving one specific food: This is usually something chocolate, salty, crunchy, or high fat. I have yet to meet someone who craves a salad topped with wild salmon and fresh vegetables when emotional.

• Generally paired with an upsetting situation or emotion: Often, you will find yourself eating right after you experience the emotion.

• Mindless eating: You eat without paying attention or even being able to recall what was eaten.

• Passing the point of fullness: You may eat until you are uncomfortable.

• Promising to start your diet tomorrow because you feel bad about what you just ate. Doreen Virtue said, “[T]he paradox of emotional overeating is that the person eats to feel better and ends up beating him/herself up for eating cookies, cakes, or cheeseburgers.”

If you find yourself in a pattern of emotional eating, there are a number of techniques you can utilize to help break the cycle: • Acknowledge you are not physically hungry and that food cannot solve the problem at the moment.

• Have a list of self-care activities that substitute for eating and commit to trying one of them when you find yourself refrigerator or pantry surfing: listening to music, deep breathing, taking a short walk, journaling, pinning away on Pinterest, calling a friend, or playing a game on your smartphone.

• Set a timer on your phone. Try waiting anywhere from 10–20 minutes to see if the urge passes.

• Sometimes using food journals is an effective way to see patterns of emotional eating. Track your hunger and fullness at each meal,

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eating more for emotional than physical reasons on a regular basis. Additionally, emotional eating can trigger guilt and shame, compounding an already altered mood, and, therefore, lead to restricting eating or binging. Typical emotions that may lead to emotional eating are anger, stress, loneliness, boredom, sadness, anxiety, or even happiness. With practice, you can learn the difference between the two types of hunger and experiment with different techniques to use when emotional hunger is intense.

I often use the descriptions of the two hunger types from Doreen Virtue’s book Constant Craving A-Z.

Physical Hunger • It is patient, builds gradually, and is based on stomach hunger. It’s probably been several hours since you have eaten a meal or a snack; you feel your stomach grumbling, or you may even feel symptoms of low blood sugar.

• A variety of foods sound good to you. You may be thinking of a particular food, but if it’s not available you, you don’t get upset or overthink it.

• Emotions don’t dictate your eating schedule. You eat when you feel a physical sensation of hunger in your stomach.

• You are aware of what you are eating; you take the time to prepare something you are interested in and know will fuel your body. You may also take the time to prepare a place setting, sit down when you eat, and focus on your food—not on work, a newspaper or magazine, or the TV. • You can stop when you are satisfied, leaving food behind if you have served more than you ended up needing.

• You eat to fuel and nourish your body. Virtue said, “When the intent behind eating is based in physical hunger, there is no guilt or shame. The person realizes that eating food, like breathing oxygen, is a necessary behavior.”

taking note of your emotions as well. After some time, you may start to see patterns, such as eating while watching TV or when you are bored.

• Last, but not least, if you are really craving something like a piece of chocolate, it’s better to simply have some chocolate in moderation.

If you don’t, then you may end up eating your way through the pantry...and still eating the chocolate.

Learning to eat for primarily physical reasons can take some time, but the more you practice, the better you get. You will also be able to more quickly recognize the difference between physical hunger and emotional hunger. afm

If you opened your own restaurant, wouldn’t you...

• Open it in your HOMETOWN, in your own NEIGHBORHOOD • Serve BREAKFAST ‘til 4pm on weekends • Always choose QUALITY over price • Only serve ALL NATURAL, free range, hormone & antibiotic free beef, chicken & eggs • Buy fresh bread, coffee, produce, and beer from LOCALLY OWNED businesses • Use BIODEGRADABLE, compostable to-go packaging • Recycle used vegetable oil into BIODIESEL • Commit to running the CLEANEST restaurant in town

...we couldn’t agree more!

Thank you ausTin for supporTing your own since 2004!

Fuel REVIEW

In Depth Diet and Nutrition Trends Part III: Paleo Diet By Jess Kolko, R.D.

T

he landscape of the diet world is constantly changing, with new research and new fads popping up what seems like daily. Since this topic is one that I get asked about frequently, I decided that it would be good to explore some of the more popular diets and trends. In this series it is my hope to explore diets and trends in depth to discover their effectiveness for the fitness-minded individual.

This month we will explore the Paleo diet: what it is, why people choose to eat this way, and whether or not it is possible to be a Paleo athlete.

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Recently, the Paleo eating style has gained a lot of traction in the health, fitness, and diet world. The name is now pretty well recognized in the mainstream. Part of the reason that this method of eating has gained popularity is that it has become the bible of eating for the exercise regime called CrossFit. With the increase in the popularity of CrossFit and the number of CrossFit gyms spreading throughout the world, it is no wonder that Paleo has started to seep into the mainstream. You don’t need to be a CrossFit devotee to adopt the Paleo diet. However, not everyone has a clear idea of what the Paleo diet is (and is not).

Let’s first point out that Paleo is not just the new form of the low-carb, high meat, and protein diet we all know as the Atkins diet. There is much more to the diet than this reductionist idea.

The foundation of the Paleo diet is that we as eaters have swung too far from the way that we were evolutionarily built to eat. We have moved to a diet and lifestyle that became the norm due to the advent of modern agriculture, which some see as less than healthful. The main idea is that we should return to eating in the way of our hunter-gatherer ancestors and forgo the modern practice of consuming a diet full of salt, refined carbohydrates, and dairy at the exclusion of fruits and vegetables.

Unlike raw or vegan diets, there are no hard and fast rules to calling an eating pattern Paleo. While some folks who are Paleo eaters do eat some dairy products, such as grass-fed butter and yogurt, others swear that the diet has to be free from dairy. Those who eat some dairy are sometimes referred to as “Paleo,” and those who do not are sometimes referred to as “Primal” eaters.

No matter what you call it, there are some guidelines around the diet. In general, this diet avoids grains, legumes, soy, refined sugar, and processed foods. Paleo eating is focused on fruits, vegetables, meat, fish, nuts, seeds, and fats, including coconut oil and animal fats.

Dr. Loren Cordain is credited with being the leading expert on the Paleo diet and is called the founder of the Paleo movement. A professor at Colorado State University, he has published numerous books and scientific research papers on the subject of the evolutionary nature of diet and disease. His research suggests that by eating the way that our ancestors ate, we can avoid many chronic Western diseases. Dr. Cordain argues that the agricultural revolution was a tipping point for the degradation of the American diet and the health of our nation.

Dr. Cordain discusses in his writings that being Paleo is not about switching to a meat-centric diet. He encourages the swapping of dairy, grains, and legumes for fruits and vegetables.

Fruits and vegetables are alkaline in the body, which is more health promoting. He argues that acid-producing foods such as refined grains create a harmful environment in the body, causing disease. Dr. Cordain states that “the highest acid-producing foods are hard cheeses, cereal grains, salted foods, meats, and legumes, whereas the only alkaline, base-producing foods are fruits and vegetables. Because the average American diet is overloaded with grains, cheeses, salted processed foods, and fatty meats at the expense of fruits and vegetables, it produces a net acid load,” which can cause harm. Outside of Dr. Cordain’s research, there is little scientific study of the Paleo diet.

However, as the diet becomes increasingly popular, soon more researchers will begin to study its effects. Recent published

research agrees that diets rich in fruits and vegetables are associated with decreased instances of disease. However, most of the studies showing this relationship have been done with vegan and vegetarian populations—the correlation was that the more vegan the diet, the more health promoting.

It is indeed possible to be both a Paleo eater and an athlete.

As with most eating patterns, it is very important that the diet be in good balance. First, you need to be sure that you are taking in enough calories for your body’s needs. Second, you need to also ensure that meat is not the default food to be eaten. To be properly Paleo, fruits and vegetables should make up the majority of the diet—up to about 75 percent. Finally, it is also very important for the athlete to be taking in enough carbohydrates.

When cutting out most of the “easy” sources of carbohydrates— sugars, grains, and legumes—it is important to make sure intake does not dip below need. Our brain and red blood cells use carbohydrates as their main fuel source, and it is very important to keep them well fed. Indeed, it is possible to be an athlete, and many find that they can thrive on a well-balanced Paleo diet.

As with most diets and eating patterns, it is a great idea to check in with your doctor and get your biometric lab work done in order to determine levels of triglycerides, cholesterol, blood sugar, and electrolyte balance. A registered dietitian (R.D.) can also come in handy when you are starting a Paleo diet. An R.D. can outline an eating pattern to make sure you are getting the optimal amount of calories, macronutrients—fats, proteins, and carbohydrates—and micronutrients, such as vitamins and minerals.

The Paleo way of eating is not just an excuse to eat more meat. It is a more mindful approach to eating. Followers must think about the foods they are going to consume rather than just saying yes to what is in front of them. It’s well known that there is a benefit to reducing our intake of added sugar and highly processed food, and a Paleo diet is one of the many eating patterns that directly addresses this issue with the standard American fare. However, be aware that some Paleo-friendly foods, such as “breads,” are much higher in fats than their grain-based counterparts. Many of the flour substitutes are nut and coconut based, increasing both the calorie density of the food as well as total and saturated fat levels. As noted with a vegan diet, just because something is Paleo doesn’t automatically mean it’s healthy.

As Paleo eating becomes even more popular, be on the lookout for more Paleo-friendly and focused food trucks, trailers, and venues, as well as more convenience foods (such as bars and frozen meals) that cater to this lifestyle. What’s great is that Paleo eating is a call to action to eliminate highly processed nutrient poor foods. It is a framework by which we can begin to evaluate and truly examine our choices for fueling our body.

Next month, I will explore the concept of juicing—just in time for January and our new healthy living intentions. afm

Are these diets good for athletes?

Look for information on a juice diet in January.

Diet

What is it?

Pros

Cons

Vegan

Plant focused, with no animal products.

High fiber; high antioxidant; can be economical; is health promoting, according to research; high water content.

Need to be taking in enough calories; must be aware of a few vitamins and minerals.

Raw Vegan

Plant based with no foods cooked over 118 degrees Farenheit.

High fiber, high antioxidant, high water.

Need to be very aware of calories, balance is key.

Need to be aware of vitamin and minerals. Preparation techniques can be time consuming. Caution for disordered eating behavior.

Paleo

Diet free from refined sugar, grains, legumes, some fruits; sometimes free from dairy.

Meats (and dairy, if eaten) are focused on grass-fed animals. Diet should be 75 percent fruits and vegetables.

Minimize or eliminate processed foods, refined sugars, and dairy—a known allergen.

Can be difficult to get enough carbohydrates to maintain glycogen stores if not balanced. Easy to consume too much protein.

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LIVE

Philanthropy

Self Care Leads to Self Sufficiency

The Saint Louise House empowers homeless women and children

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By Natalie England

ife’s little stresses always seem to mount in the details. Triggers are hidden in the subtlest of daily drills, like cross-town traffic, extended waits in the doctor’s office, or simply getting the kids to school on time.

Luckily, Jasmine* recently discovered running, and, on evenings and weekends, she and her daughter Jessica* head to a local park to go about the business of unraveling all that hustle and bustle. Jessica takes off on her little bike while Jasmine puts in her headphones and then puts one foot in front of the other.

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“For me, running is a stress reliever,” Jasmine said. “I can go off and listen to my music and just enjoy the scenery.”

Jasmine is a single mother living at Saint Louise House, which provides affordable and supportive housing for homeless women and their children. Founded in 2000, Saint Louise House aims to help its residents achieve self-sufficiency through work and improved education.

While all residents are required to work or attend school – or both – the Saint Louise House also provides its own kind of education. Executive Director Sharon Bieser shared that, since 2010, Saint Louise House

has incorporated a deliberate emphasis on health and nutrition.

“It’s very intentional, and it’s catching on,” Bieser said. “We want to empower women to make progress in their lives.”

The staff developed a self-care series, which teaches the effects of alcohol and tobacco as well as how stress can be managed through proper nutrition. Saint Louise House also offers a hands-on nutrition series in partnership with the Capital Area Food Bank, which provides instruction on preparing time-saving recipes that are also healthy and affordable.

Clean food choices like whole-wheat

*Names changed to protect privacy

“The inherent blessing of the Saint Louise House is that it does not simply offer a handout—it provides a leg up.”

I know the Austin and Central Texas Real Estate market. Let me help you find the home of your dreams!

—Kristin Armstrong

Julie Merritt 512.658.0943

JMerritt60@gmail.com

pasta, frozen spinach, and peanut butter are always stocked in the facility’s pantry, and Saint Louise House schedules classes that teach residents how to work out without going to the gym, using devices such as jump ropes and strength bands.

Saint Louise House is also seeking partnerships with local gyms or fitness instructors to obtain memberships or training opportunities at reduced rates.

“The inherent blessing of the Saint Louise House is that it does not simply offer a handout—it provides a leg up,” said Kristin Armstrong, who is serving as the honorary chair of its annual fundraising event, “The Mother & Me Tea.” “When I give of my time or treasure to the Saint Louise House, I can see for myself how my gift allows another mother to give more freely to her own children.”

Residents meet regularly with case managers to address the underlying causes of

their homelessness. Life-skills training is an integral focus of these support services.

“We want to work with them where they are and build from there, which is why we focus so much on establishing goals and working toward them,” said acting program director Jenna Watkins. “We establish self-care goals, because we want them to see that it’s helpful, so they can learn to maintain wellness.”

Jasmine recently completed a couchto-5K program through the YMCA, which culminated with the Run For the Water 5K option in late October. Now, she’s eyeing a 5-mile Turkey Trot with her sister in Houston and eventually a 10K. “I feel accomplished because I stuck with it,” Jasmine said. “But I think I’m really doing this for my daughter. She’s started playing volleyball, and I want her to be active. So I need to set that example; I need to be active myself.” afm

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Science

Combining Science, Engineering, and Athletes Creating the new triple threat 34 | au stinfI tmagazi ne.com | 1 2. 20 1 3

By Sam Strickling

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hen we think sports, we’re typically thinking roaring crowds, adrenaline-fueled athletes, victory, and defeat. We’re not thinking pixels, bits, bytes, and staggering amounts of data. But we should be. Science and technology are making a fast break into the sports arena, and it’s making things a lot more exciting for all of us.

Patterns and predictive algorithms now complement plyometrics and supplements as part of the equation that is modern-day sports.

Anticipating injuries is just as valuable as rehabbing through them.

Sports science focuses on placing the right athletes in the absolute best scenarios for success, whether physically through complex roster analysis, emotionally through behavioral studies, or chemically through monitoring muscle growth. Positioning the proper players

Photos provided by National Inst ruments

things they know and care about (like their cell phones or their favorite sports team), you’re going to get their attention.

What does this mean in the classroom?

Rather than illustrating the concept of fatigue due to repetitive loading by bending a paper clip back and forth, talk about how LeBron’s legs are breaking down after jumping up and down for 48 minutes.

Try teaching 11th graders relative speeds and acceleration by observing their track team’s 100-meter dash rather than demonstrating these concepts with static lines on a chalkboard. Want tangential and centripetal forces around an arc? Think hammer toss. Need to convey inelastic collisions?

Watch a football game. If you want to convince more students to participate or stay in STEM programs, introduce them to interesting, fun applications like sports and see how they respond. It’s not rocket science—it’s sports science.

At National Instruments (NI), we’re passionate about this methodology because we build the hardware and software tools that engineers working in industry use to design systems.

Everything from smartphones to medical devices to airplanes are built and tested using To see a video of the University of Texas’ Swimming and Diving our tools. For the last Project visit http://bit.ly/16kP1oI few years, I’ve been putting these engineering tools into the ing, and engineers are the ones who have hands of graduating students at universibrought us here. If you’ve read the news ties around the U.S. in the hopes that they lately, you’ve seen headlines about the lack can become familiar with them before they of science, technology, engineering, and leave school, and thus are prepared to math (STEM) majors graduating from U.S. make an impact in their new careers from universities, and many opinions about how Day One. Essentially, NI wants students to to fix the problem. Experts have suggested actually “do engineering” before graduatincentive systems, deferring student loans, ing, and the topics of those projects don’t and radically revamping curriculum in the matter so long as the students become hopes of attracting more students to pursue engaged and leave with an understanding STEM degrees. Although the effectiveness of engineering theory and the ability to of these programs is yet to be determined, translate their years of labs into actual realwe think we have a better solution. If you world projects. can get students to associate STEM with with the proper opportunities is what makes teams great. The growing number of metrics by which we judge athletes provides a fascinating pool of valuable data—data that can validate hunches, predict future success, and keep the dreaded draft day bust off of our favorite teams. QBR, WAR, and ORtg are no longer just formulas developed

by Harvard statisticians; they’re ideas that have defined a generation of draft choices and comprise the storylines for blockbuster hit films and TV shows.

The way we view the game is chang-

Traditionally, my role is to develop project ideas that may appeal to electrical or mechanical engineers and send them to professors for evaluation. Example projects, such as "GPS Synchronization of Indoor Objects using USRPs and Telemetry" and "Camshaft Stress Investigation and Diagnostics in Bikes" were common, but I always included something like "Instrumented Swimming Platform to Train Swimmers to Get Faster" to satisfy my love of engineering and sports.

Each semester, the projects with a sports science theme always receive the most interest. In 2011, six University of Texas mechanical engineers adopted the idea of showing their engineering skills through sports. The first rendition was a great success, and we estimate that we achieved a 200 percent increase in the adoption and understanding of our hardware and software as compared with that in previous semesters. Eighteen months and 12 students later, we now have a "Smart Start Swimming Platform" that is being evaluated for use by the United States Olympic Committee, and all of the graduates have received offers or found jobs through citing the project as a showcase of their time in school. Since then, I have used athletics to teach more than 70 engineers, produce more than 15 projects, and, more importantly, expose the next batch of future students to the excitement of engineering.

Our team members have produced things that track, path, plan, and inspire.

These days, the ideas I pass along to university professors look more like "Free Throw Analysis" (University of Houston), "Quarterback Eye Tracking" (Georgia Tech), and "ACL Injury Prevention through Relative Angles" (University of Delaware), though, every once in a while, I’ll throw in a "Solar Panel Emulation Board as it Relates to Power Consumption" for old times' sake. For me, however, the future of engineering retention lies between the hashes and the hardwood.

With the success of shows like ESPN's Sports Science and products such as the Nike+ shoes, it is fair to say that sports technology has reached the mainstream, and with it come new opportunities for athletes—and engineers—to grow. Giving engineering students an interesting way to learn about the concepts of science and technology is just a happy byproduct of the sports science revolution. afm

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LIVE

Fit Over 40

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Photography by Brian Fitz simmons

For Health, Fitness, and Fun

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Herb Dyer rides to inspire By Courtenay Verret

hen it comes to working out, Herb Dyer doesn’t know the meaning of the word “excuse.” The 55-year-old vice president and chief operating officer at University Medical Center Brackenridge has been demonstrating to the community for years that discipline, documentation, and scheduling are his factors for success when it comes to living a healthy, active lifestyle.

Fitness has always come naturally to Dyer, who participated in a variety of sports growing up. “I ran track in high school, focused on martial arts, and, in between, I did fitness things such as weight training,” he said, “I’ve continued some level of aerobic activity throughout (my entire life).”

It was a century ride—100 miles on a bike—benefitting AIDS research that launched Dyer into the cycling world in his late twenties.

“The first event I did was in the early 1990s, where I rode from Boston, Massachusetts to New York,” he reminisced. “That was my first longdistance ride supporting that particular fund-raiser…a few years later, I did a 625-mile ride in Montana over a six-day period.” Eventually, Dyer found his interest in cycling growing stronger, and he eased his focus on running and weight training in favor of his newfound sport.

Over the years, Dyer has participated in many century and fundraising rides; how-ever, his primary motivation for getting on his bike has always been fitness—and, of course, having fun. “I ride for fun and for my sanity,” he laughed. “Obviously, in terms of my job, it’s very stressful, but I’m 55 years old and I’ve always been in fairly decent shape, so it’s part of my lifestyle; it’s my spirituality.”

Dyer has also always appreciated the competitive aspect of the sport and, although he doesn’t compete, he occasionally challenges himself by participating in group rides with Category 1, 2, and 3 racers. “I’ll ride with them and, whenever they do intervals, I do my best to stay with them,” he explained.

Dyer has always been an advocate for healthy living, but he had no idea his personal passion would inspire so many others to follow in his footsteps. While acting as president and chief operating officer at Seton Medical Center Hays from 2009 to mid-2013, Dyer began riding after work once a week, from Kyle to San Marcos, on his fixed-gear bicycle. “I’d ask my secretary to not schedule anything after 5 p.m., and I’d go out solo,” he said. “I’d ride…to Texas State—about 30 miles.”

Word soon began to spread about Dyer’s weekly cycling excursion, and it wasn’t long before a handful of Seton employees asked if they could accompany him. The impromptu cycling group had approxi-

mately five members during the first year of its inception, and eventually grew to around 12. Dyer made sure that the group was inclusive, welcoming cyclists of all levels—from the seasoned rider to the newbie athlete. “Of course, you had different levels of fitness,” he admitted.

“The stronger riders would take off, and I would share my time between the stronger riders and the ones who were training. We had a couple beginners, and I would work with them the first ten or so miles, teaching them cadence, bike-handling skills, (and) safety-riding skills as well.”

Dyer is proud of the fact that many in the Seton cycling group have gone on to compete in triathlons, the MS 150 (a two-day charity ride sponsored by the National Multiple Sclerosis Society), and other local cycling events.

On average, Dyer rides approximately eight to ten hours per week— or 130 to 170 miles—dividing that time between the stationary trainer and the road. “I’ll spin two to three days on a weekday for an hour or an hour and 15 minutes,” he said. “In terms of a routine ride, I do the dam loop. It combines [Highways] 360, 620, Bee Caves Road, and some back roads to connect 360 to 620. That’s roughly a 41-mile ride for me, say, on Saturday or Sunday.”

When Dyer’s friends and co-workers offer up the excuse that they just don’t have the time to work out, he assures them, “If I can find time to work out for eight to ten hours a week, I know you can do that (too).”

He encourages them to go beyond a verbal commitment to exercise, instead putting their goals down in writing. “Document it; put it on your schedule,” he asserted. “If you don’t know what you want to do, meet with someone who has that experience—jogging, cycling, swimming— get with that expert and have a discussion…and make sure you do it.”

The side benefit of staying active, Dyer joked, is that it makes the occasional dietary indulgence more easily justifiable. “I like good food; that’s another excuse for me to stay in shape and exercise,” he said.

Although he sticks to a relatively healthy diet, he does allow himself to splurge once or twice a week on some of his favorite vices: single-malt scotch, red wine, and dessert. The key, he said, is balance.

A recent injury—a torn meniscus that required surgery—became an unexpected setback for Dyer at the end of the summer. He admitted that the recovery process is both arduous and frustrating at times; however, he is already back on his stationary bike, riding without resistance for now, determined to stay active in whatever way he can. If Dyer’s self-discipline and personal drive are any indication of his chances for a successful recovery, it is likely he’ll be back out on the road again soon—continuing to inspire others along the way. afm

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LIVE

Measuring a Race Course Who says your run is the right distance? By Leah Fisher Nyfeler

One of the things covered in your road run race registration is course certification. But just what is involved? AFM rode along on a tour of the 2014 3M Half Marathon route with Conley Sports Senior Production Director Danny Spoonts as he explained just how a course is certified.

Only a USA Track and Field (USATF)certified course can count for a record; only a runner performing on a certified course can be ranked. A certified course is at least the distance stated; while your GPS may show a longer distance, that’s perfectly fine for USATF (more on this later). If a course remains unchanged, certification is good for ten years. Races do not “own” courses; anyone may use that certified course for a race, though most want some small change to the start or finish, Spoonts said.

Long-time runners will remember the infamous “Dog Pound Loop,” which was used over and over for a variety of 5Ks that started at Auditorium Shores.

That measuring wheel? While it’s handy for measuring long lengths, it’s not the device used to determine the distance of a road race. What’s used is a bike equipped with a device called a Jones Counter. Spoonts first calibrates his bike on a special 500-meter course that he created, an entirely different certification procedure.

Spoonts rides the proposed course twice. The first time, he stops to hammer a pin into the road on the runner’s side to mark each mile; he also has to mark each 5K. Spoonts makes notes about where the pin is located, resets his counter, and pedals on. After he’s done, he has to do it again to check locations and distances.

Measuring a half marathon course like 3M takes approximately 5-6 hours.

One key fact in course certification is that the shortest distance is measured. That means that Spoonts is riding every tangent—there’s no hugging the curb as he takes a corner. This can account for much of the difference in a runner’s GPS reading; most runners deep in the pack, unlike the elites, are not running tangents. Note that running a tangent (a straight line that just touches a curve) is not the same as “cutting the course,” which refers to taking a short cut (for example, moving off the route and onto a side street or taking an alternate, abbreviated route).

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Anybody can certify a course, although there’s usually a mentorship involved; Spoonts learned his craft from John Ferguson. When Ferguson moved away from Austin, he helped Spoonts with the tricks of the trade. Course certifiers “pretty much stay in the area where they live,” Spoonts explained, though that’s a courtesy, not a requirement. The more practice, the easier it gets—and math skills help (Ferguson was a math teacher).

There are a lot of calculations involved, as the Jones Counter measures “counts,” a certain number of which add up to one revolution of the bike wheel. Courses are measured in both miles and meters.

The certification paperwork that must be filed is very involved. “It takes as long to fill out the forms as it does to ride the course,” said Spoonts.

He explained that the map and notations are so detailed, “I could even give it to anyone to mark.”

That’s important, because an army of volunteers and paid race personnel use that information to place markers, aid stations, signs, barricades, police officers—you name it. Just to be sure the front runners are on course, race director John Conley works with Jack & Adam’s Bicycles to find qualified bike escorts to lead the way.

Runners get excited to see the pins in the road, which Spoonts places a few months in advance of the race.

Some pins may last all year long, while others disappear thanks to road construction and wear and tear. When multiple courses use the same stretch of road, the pins can get a bit confusing, so Spoonts may remove some for clarity. He cited Great Northern as an example; 3M runners will head south down the road while Austin Marathon runners will move uphill and to the north on the same stretch.

The 3M Half Marathon is 20 years old in 2014. There’s a new start time (7 a.m.), and the race is capped at 8,000 participants. Though the course had to be rerouted last year due to a conflict with the University of Texas, this race is back on the 2012 route. Street sign notifications go up along the course approximately two weeks ahead of race date—Sunday, January 19—but you can get out now and play “spot the pin” while running. When you do, say a little thank you to your friendly course certifier, Danny Spoonts.

Nonprofit. Community. Rowing.

Directions for certifying a race course can be found at www.usatf.org/Products-/-Services/ Course-Certifications/USATF-Certified-Courses/Certify-Your-Course.aspx afm

• Austin’s largest non-profit community rowing club • Introductory classes, private lessons, middle and high school rowing programs • Home of nationally ranked regattas

74 Trinity Street (on LBJ Lake)

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512.472.0726

The Pulse

Keeping Fitness Fun

Hangover Remedies— Fact or Fiction?

Book Bit

From The Story of the Human Body: Evolution, Health, and Disease by Daniele Lieberman

I

1. Drinking GatorAde or PediaLyte before bed 2. Beer before liquor, never sicker; liquor then beer, never fear 3. “Hair of the dog” 4. Eating a greasy breakfast 5. Working out the next morning 6. Taking a multivitamin or AlkaSeltzer 7. Drinking coffee 1. Fact; 2. Fiction; 3. Fiction; 4. Fiction; 5. Fact; 6. Fact; 7. Fiction

Holiday Fitness in Films

sometimes run barefoot and over the years have become accustomed to being shouted at: “Doesn’t it hurt?” “Watch out for the dog crap!” “Don’t step on glass!” I especially enjoy such reactions from people who are walking their dogs. For some reason, they think it acceptable to let their dogs walk and run unshod but abnormal for humans to do the same. These and other reactions highlight just how out of touch we have become with our bodies, leading to a warped perspective of novelty and normality.

After all, humans have been walking and running on their bare feet for millions of years, and many people still do. in your life. As I said earlier, there’s no such thing as perfection. Perfect is beige.

Stocking Stuffers for Runners * Gels * NipGuards * BodyGlide * Socks * Headlamp

Elf – escalator splits, snowball fights, and mail room dancing National Lampoon’s Christmas Vacation – sled wax ride Love Actually – Hugh Grant busts some moves A Christmas Story – boxing, Ralphie style Jingle All the Way – running, wrestling, and ball sports It’s A Wonderful Life – extreme Charleston, water sports

* Water Bottle

Seasonal songs we love to hate Playlist Do They Know It's Christmas — Band Aid Baby It's Cold Outside — Dean Martin Christmas Wrapping — The Waitresses The Christmas Shoes — Newsong Happy Xmas (War Is Over) — John & Yoko

Last Christmas — Wham!

Santa Baby — Eartha Kitt Grandma Got Run Over By a Reindeer — Dr. Elmo Drummer Boy — Justin Bieber ft. Busta Rhymes All I Want For Christmas — Alvin and the Chipmunks http://ow.ly/qVVkX http://ow.ly/pVyS9

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Two Men, One App, and a Revolution

by Michael Madison • Photography by Brian Fitzsimmons

How MapMyFitness is helping millions get fit

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Kevin Callahan

Robin Thurston

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e live in a fitnessoriented town.

There are restaurants all across the city specializing in healthy food, catering to the tens of thousands of residents who live an active lifestyle. At one point not too long ago, there were six running specialty stores within a two-mile radius.

Perfect evidence of Austin’s robust health and wellness market is the 2013 “Best of” poll for Austin Fit Magazine that has 51 categories. National sporting events, such as ESPN’s X Games (June 2014) and the USA Cycling Cyclocross National Championships (2015), are increasingly looking to the Texas capital city as a supportive host; publications such as Bicycling tout the fitness scene, labeling Austin as “one of the most bike friendly cities in America.” New ideas and businesses focused on a healthy lifestyle continue to thrive, and there appears to be no slowdown in sight. One could easily make the case that Austin is America’s fittest city.

With such strong credentials it only makes sense that one of the top online fitness platforms calls Austin home. Since 2006, MapMyFitness—originally born out of the union of two distinct applications, MapMyRun and MapMyRide—has provided runners, walkers, and cyclists an online community to map, record, and, ultimately, change their lives.

The story of MapMyFitness and its two co-founders, Kevin Callahan and Robin Thurston, is any entrepreneur’s dream: An idea, born out of necessity and created for personal use, grows into a company with more than $22 million in investment money, 100 employees, and some 20 million active users. And is sold to a fitness industry titan for $150 million.

All in less than seven years.

Before their paths eventually crossed, Callahan and Thurston came from very unique and diverse backgrounds. As a kid, Callahan lived in more than a dozen countries due to his father’s job with the State Department. By the time he graduated college at Johns Hopkins University, he had already worked at NASA and was looking to become a rocket scientist.

But during his final year in school, the dot-com bug bit and

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Callahan and Thurston (right) at the MapMyFitness headquarters in downtown Austin.

Callahan ventured out on his own to start ExMeals.com, an online goods delivery system geared towards college campuses.

Over the following years, Callahan took the route most entrepreneurs follow, bouncing around from one company to the next while gathering a world of experience. Callahan notched his employment belt by working with a political news and information website, online travel insurance products, mobile software for the talent industry, and a marketing agency that built ads for tech companies. When the dot-com bubble burst in 2000, he liquidated what he owned, went to a friend’s wedding in Omaha, Nebraska, and then took a train to San Diego. "If I was going to be poor," Callahan reasoned, "I wanted to at least be poor and living on the beach." Despite hard circumstances, it’s difficult to keep an innovator down, and so perhaps it comes as no surprise that Callahan popped up with yet another invention just a few years after his move to California. This product, however, touched on an entirely new field for the one-time rocket scientist; he’d created an online mapping tool to track his runs while training for a marathon.

“I started the concept because I was too cheap to buy a GPS watch and I didn’t like the options that were out there at the time,” Callahan recalled. ”I was running with Team in

Training and had the opportunity to use many of [my fellow runners] in the group as the first test bed. [They had] a variety of ages and abilities and it really helped the product evolve.” Callahan settled on naming his new site MapMyRun.com (his first choice of names, PoorMansGPS.com, was—fortuitously—already taken).

Meanwhile, just a few states to the east, Thurston was building his own cycling site in Denver.

Thurston had spent the majority of his post-collegiate life in the investment management industry. During nearly 15 years in the business, he helped develop a number of technology platforms that are still used today in the field. An avid cyclist, Thurston had competed professionally (in fact, he still races in United States Cycling Federation-sanctioned Masters events); at the peak of his career, he was a member of the Swiss Helvetica-Lugano team for four years.

While on a trip to Europe in 2006, Thurston was pedaling around Switzerland with a number of friends, using an old guidebook to make his way across Europe. ”Area residents would always ask why I was taking various roads,” he said. ”It gave me the idea of creating a site [where] locals could post their routes and rides for all to use.”

The idea blossomed, and Thurston snapped up the domain

name—you guessed it—MapMyRide.com before building out the new site. His initial vision for MapMyRide was that the site would have more of a storybook function so that users could maintain a log.

It wasn’t too long before the paths of MapMyRun and MapMyRide intersected. While at lunch with a friend, Thurston shared his new business idea only to be told that there was a very similar model for runners already developed by a guy on the West Coast. While Thurston had conceived of MapMyRide, Callahan had been actively building up his site—a very basic mapping tool for moving from Point A to B on runs—to host more than 14,000 users.

"Robin reached out to me and Jeff Kalikstein, my business partner at the time, because he was trying to build MapMyRide," recalled Callahan. "He had heard of MapMyRun through a friend and wanted to contract the work to us since we had already developed the platform. After several meetings and discussions, we knew it was the perfect fit. The technology foundation was there and Robin's experience in wealth management would be a huge asset."

The two men met, each bringing a different—and valuable—orientation to the venture. Thurston, with more than a decade in investment management, had created a 400-page document on MapMyRide that could be used to both gather funding and serve as a general business plan. Though he didn’t have an LLC or established business for MapMyRun, Callahan—the rocket scientist who had bounced around from start-up to start-up for years—had put a product out for public use for more than 12 months. The two became business partners and friends, and they officially launched their joint venture in May 2007 after raising an angel round of funding that would provide them the means for two years to build the business. Splitting time between California and Colorado wasn't an option, so the partners decided on Denver because of cost of living, the budding cycling community in the Boulder area, and the USA Cycling and Triathlon training headquarters located in Colorado Springs.

“MapMyFitness was the first business on my own that I asked friends and family to support me,” Thurston said.

“It brings a huge level of responsibility. I personally have invested in companies that sent the letter out saying ‘we’re going out of business’ and it’s never something I want to ever have to write.”

When it came time to secure greater funding, the two entrepreneurs found an investor in the private equity firm Austin Ventures. With a $5 million infusion, MapMyFitness was able to pick up almost everything from Denver and relocate to a new home in Austin. According to Thurston, “There was a real sense that [Austin Ventures] were not just trying to find a company where they put in money without much involvement. They were interested in the category, and [they] have cyclists and runners, and it was a true partnership.” MapMyFitness had also been having difficulty finding engineers who had certain mobile application specialties. Their new financial partners suggested moving to Austin to take advantage of the booming technology sector. “Coming out of the gaming world, we saw a great opportunity for Austin to become our mobile development center," Callahan recalled. "The city has so much to offer in talent, fitness vibrancy, and a highly competitive field.” Three years after relocating from Denver, the

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Callahan frequently hits Lady Bird Lake Trail for a mid-day run; it's convenient to the MapMyFitness headquarters in Austin.

MapMyFitness office is situated in a high rise off of 5th Street and boasts more than 50 employees.

Both Callahan and Thurston refer to their employees as family, taking the approach that everyone—owners, employees, investors—is in this venture together. As a result, they try to take care of their staff. Inside the downtown office, there is a separate room just for gaming, a common perk among many tech companies in the area. The average employee doesn’t just work 9 to 5, so MapMyFitness provides an opportunity during the day for them to pause and play PingPong, foosball, and other stress-relieving games. The love is returned. On a top job review site with information on more than 20,000 companies across the United States, former and current MapMyFitness employees give their company four out of five stars in reviews. The most common praise is in

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regard to benefits that include additional money for fitness gear, flexible hours, and inter-office activities.

Although employment at MapMyFitness has no fitness requirment (nor do workers even need to be interested in fitness, for that matter), it would be hard to keep up and understand the culture if one weren’t. The company hosts weekly rides, runs, and Xbox Connect competitions. And the bosses lead by example.

Since 2009, Thurston has logged nearly 31,000 cycling miles on his MapMyFitness profile, including a peak of more than 10,000 miles in 2012. Callahan, ever the runner, has tallied just shy of 5,000 miles dating back to 2009. Both said they log the miles for a number of reasons: to stay fit, because they love it, and to test the product. These co-founders want to know their product inside and out, and the best way to go about doing that is by using the tool on a regular basis.

While MapMyFitness’s history of booming success and marketplace domination is a great read, the real story lies in just where today’s journey will lead the company. In an everevolving technology industry, businesses that thrive are those that stay ahead, always creating, innovating, and adapting.

According to Thurston, the access point has expanded tremendously in recent years with the tens of millions of people possessing a smartphone or similar device. (A recent study conducted by the Pew Research Center bolsters this comment; some 56 percent of Americans own a smartphone—up from 35 percent in 2011—and only nine percent of adults in the U.S. have no cell phone at all). With health at the forefront of so many discussions about American lifestyle and fitness these days, MapMyFitness is primed to become a tool for real change. Thurston thinks that 2014 will be a year full of changes—and one of those changes involves affordable watches that will alter the personal fitness landscape.

“It’s not far,” he claimed. “There will be devices that automatically connect to your computer and send data to a coach.

The friction and the barriers continue to lessen and soon these types of devices won’t be more than $50 to $100.”

Thurston told of being at a friend’s house and helping with a GPS watch that wouldn’t connect to a computer. “After 45 minutes (which, for me, who works with the devices every day, should not happen), I gave up. It was probably something with his work computer and administration settings, but for the majority [45 minutes] is too long. Soon, the devices will be much more integrated and not have so many barriers. Our part is connecting the user to the technology to have an experience they’ve never had before—make it social, make it fun.”

In order to provide that experience, it’s important to know just exactly who your user is. In early 2013, MapMyFitness went through an extensive research of their user database that amounted to more than ten terabytes of information. In an attempt to better understand users’ exercise and lifestyle patterns, the results included six years of data on mileage, steps, calories, distance, and weight. The co-founders, again, used their own experience to learn as well. “I went through the data of my history and found certain peaks where I always gained weight,” explained Callahan. “Usually that was around the holidays and having that information helped me make a change.”

The information possibilities that each user provides through his or her logged data are endless, and the ability to

put it all together in a comprehensive tool that can be easily accessed and utilized is where MapMyFitness will find its future and continue to thrive. “There’s a lot of case studies where, if developed in the right way, those types of triggers can have a really big impact on people’s success rate in keeping their fitness going, and I think that’s really where the data is leading,” Thurston said. “You can help users find time in their schedules to push them or to possibly do new things that realistically will allow technology to change outcomes.”

One of those triggers might be a personalized encouragement or improvement system where the previous data collected lends to more detailed advice on the type of training needed to achieve certain fitness goals. Or, if users log the time they slept before various workouts, for example, they can use their own data to make correlations, such as getting an extra 30-60 minutes of rest can improve their ability to train harder by 20 percent and prevent illness 30 percent more of the time.

The need for everincreasing innovation and staying ahead of the competitors is a big part of what drives both Callahan and Thurston. The field of fitness apps and technology doesn’t allow anyone to rest on current or previous laurels because there’s always something new on the horizon. Both men exude confidence that they have what it takes to remain in the top tier.

“It’s a constant game of staying ahead, but what I would say is happening in the app store is the big are getting bigger,“ Thurston explained. “Our view is that by continually improving our tools and features, providing a great user experience and maintaining as well as building partnerships is what will help us continue to grow. “ A big part of the future for MapMyFitness will be leveraging its partnerships with companies like Competitor Group (the Rock ‘n’ Roll Marathon series) and The Finish Line (a running specialty store). In 2012, those two companies (along with two private equity firms) were part of a $9 million investment that opened the door to countless possibilities on how data could be used to create an even more functional, life-impacting user experience.

On Nov. 14, 2013, Thurston and Callahan announced the sale of MapMyFitness to athletic apparel giant Under Armour for $150 million. The company will operate as a wholly owned subsidiary, and the two founders will continue in their respective roles. The company headquarters will remain in Austin. In a press release, Thurston explained the benefit to MapMyFitness' users. “The combination of Under Armour's powerful commitment to athletes and innovation and our connected fitness technology allows us to better serve the needs of athletes around the world,” he said.

In addition to benefitting clients, the sale will bring new resources and vision, which will provide funding and support to take MapMyFitness to new heights. The company anticipates growing beyond the 20 million registered users they boasted in October 2013.

That number represents a lot of lives touched.

MapMyFitness knows first hand just how their product is changing lives. Thurston pointed out that the company “has engaged and built a global community.” Callahan explained further: “Every few weeks, we send out an internal email with some of the user success stories. One of the most recent ones included a story of a husband and wife who had started working out ten weeks prior to their wedding. They sent us [a note with] before and after pictures—dropping a combined forty pounds—and thanking us for how we had changed their life.”

Callahan is clearly moved by the impact on health that MapMyFitness has already made. “It’s those stories of men and women who write us, sharing their journey, using MapMyFitness, losing 50, 100, or 150 pounds, the transformation they have gone through and how thankful they are for helping,” Callahan continued. “What we do on a minute-to-minute, day-to-day basis is work. But, at the end of the day, we’re making and building a product that is changing lives.

“We have a unique ability to make a difference for people, and, if that’s not motivation enough, then we’re in the wrong business.

“That is what drives me every day.” afm

What we do on a minute-to-minute, day-to-day basis is work.

But, at the end of the day, we’re making and building a product that is changing lives.

Have You Seen?

Each month AFM and MapMyFitness are providing readers with a run, hike, or bike route in our Discover! feature on page 114.

This month's route is a hike by MapMyFitness ambassador Brittany Durbin.

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Mapping Progress

Directions for how to use MapMyFitness apps on austinfitmagazine.com

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Numbers provided by MapMyFitness

AFM FITTEST AD

Kids Who Measure

Up

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Raleigh Hager

Austin's wake surfing champ

By Emily Laskowski When Raleigh Hager was 10 years old, she won her first world championship in wake surfing, and AFM sat down for a chat with the young pro athlete (“10-year-old Rules Wake Surfing World,” December 2012).

Now, Hager, 12 years old and in middle school, won her second consecutive Pro Women’s World Wake Surfing Championship in October 2013 and we’re back for another visit.

R

aleigh Hager may be a phenom in wake surfing but, at home, she’s just Raleigh, a typical kid.

With the support of her parents, Erin and JB, and many pets— including a dog, pig, and new litter of baby gerbils—Hager trains three to four times a week on the water and twice a week doing strength and conditioning. While she admits that she should be practicing more often, Hager also concedes that, now, in the sixth grade, she “has a lot going on.” Like many 12-year-olds, Hager is moving at a mile a minute. She goes from brushing her hair to checking her phone to playing with the dog to jumping on the trampoline to

skateboarding inside the family home in a matter of seconds.

“She is a goofy, 12-year-old kid, in all the right ways a 12-year-old should be goofy,” her mom Erin said. And this admission makes Hager’s intense focus on wake surfing all the more interesting.

“When she is on her board,” Erin added, “she is a whole other person, so it’s just so awesome to see her transform and be passionate about something at such a young age.”

In a quick recap, wake surfing—often confused with wakeboarding—is a water sport in which the athlete trails behind a boat, riding the wake without being directly attached to the boat. The wake from the boat mimics the look and feel of an actual ocean wave, hence the term “surfing.” After getting up on the wave by use of a towrope, wake surfers drop the rope and ride below the wave's peak. Unlike wakeboarding, the surfer’s feet aren’t attached to the board.

A family trip to California first introduced Hager to the sport of surfing.

Her parents fondly remember finding their ball-of-energy daughter exhausted from a one-hour surfing lesson.

Impressed, they did some research into how Hager could surf when they returned home. Eventually, their daughter was wake surfing on Lake Austin.

In 2013, as the reigning World Champion, Hager wanted to show

her competitors that her first year’s success was not a fluke. She competed in some eight competitions to again qualify for the World Championships.

“She is very hard on herself,” Erin said, adding that Hager often chalks up her first championship to the other wake surfers simply having a bad day. This past year, Hager, inspired by the men’s professional circuit, introduced more tricks to her routine, and it paid off.

She again bested the competition, all of whom were women about ten years her senior. There are no other pre-teen or even teenage girls competing at Hager’s level. “I think it plays to her favor sometimes to just be a kid,” Erin mused.

Where adults might be overthinking the pressure of the competition, Hager is still just out there having fun. True to form, she just goes for it. “Sometimes I ask my coach what I should do to land a trick, and he’s like, ‘Don’t think,’” Hager said.

With two world championships under her belt, Hager still describes herself simply as a “surfer, skater girl.”

But the newfound fame does incite some interesting requests at school.

Hager laughed as she explained that kids often come up and ask if she can do a backflip on the water, to which she simply responds, “That’s wakeboarding.” afm

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Juliette Dell

Equitation champion...and a girl who loves horses

By Leah Fisher Nyfeler

T

he horse is sleek and shining with a flowing, silken tail; the rider is an elegant young woman in jodhpurs, coat, and top hat. The two move effortlessly through the ring in a wordless duet. This is the world of Saddle Seat Equitation, and the rider is Austinite Juliette Dell, a national champion and a girl who loves horses.

Equitation is a complex sport that, when done well, appears easy. Horses and riders seem to magically move through a series of patterns with subtle nuances; the closest athletic comparison would be to rhythmic gymnastics (sans music—and with only 60 minutes to learn the routine). The judges’ focus is primarily on the rider:

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evaluating how well she performs the prescribed patterns, her presence in the ring, and her form while riding. Dell, who competes in four different types of events, has 160 career wins and is a World Champion 14 times over, all by the age of 17. In October, she received an invitation to the 2014 Saddle Seat World Cup Trials, to be held on December 7 in Fulton, Missouri—and she’s the only Texan invited in either event (she’s competing in the ThreeGaited Trials; there is a Five-Gaited Trials as well). If selected, Dell will be one of five team members representing the United States in July at the 2014 International Saddle Seat World Cup competition in Asheville, N.C. Ever since she was 8 years old, Dell has wanted to be part of the Saddle Seat World Cup team. “Juliette has always had high goals and big ambitions,” explained her mother, Susan. “I knew when Juliette was asking to miss family vacations and important school functions so she could train and compete that we had entered a new phase. Michael and I do as much pulling back as we can…she is so driven and dedicated to her goals that I can’t imagine anyone pushing her harder than she pushes herself. We see our job as her parents to be as supportive of her as we can possibly be.”

That competitive drive started with an early passion for horses. Dell fell in love with the sport watching her older sister Kira. She begged her mom to let her ride; Susan established that she needed to be 4 years old in order to get up on a horse: “I will never forget waking up the morning of my fourth birthday and running to find my mom, asking if I could finally start riding,” Juliette reminisced. At 5, she got her first horse (“and first love”), Maxx, and began competing.

What is equitation’s appeal for Dell? She is drawn to the combination of perfect position and control that makes the sport a mental and physical challenge for the rider. “Once riders achieve the goals within the world of Saddle Seat Equitation,” she explained, “they will always have the invaluable tools to ride even the most challenging horse to the best of its ability.”

The perfect posture required for equitation requires strength and endurance, and Dell works with an instructor to do exercises that build her

balance, endurance, and core.

“When I’m away from the barn, I like to stay fit by running after school.

I also do yoga and build the strength in my arms and legs by lifting weights,” Dell said. She tries to get a workout in every day that she’s not riding.

There’s also mental preparation; after her lessons, Dell writes down the new things she’s learned. “I have spent countless hours memorizing individual workouts,” she said, “which helps me prepare for whatever I may have to do when I compete.”

It’s tough work performing at this level. There is a lot of travel between her home in Austin and competition sites, and the family tries hard to keep things normal with dinners at home as often as possible. Susan noted the importance of finding time together during the school week. “We congregate in our family study in the evenings…the kids do homework and Michael and I work at our desks, so the four of us get to interact while we get our work done.” And there’s also the challenge of “keeping (Juliette) from getting over-worked.

Between her riding schedule and her responsibilities at school, she stays very busy. I try hard to make time in her schedule for some relaxation, so she can recharge.”

Though following her passion has been demanding, Dell wouldn’t change anything. “While I have not had a particularly normal high school experience,” she said, “I have been lucky enough to find friends at school who are supportive of my riding. I’ve also met some of my best friends through horseback riding, and those friendships I treasure deeply.” If you watch her application video, you’ll see a wide smile that vividly portrays her sentiments: “I am always happy with what I am doing because I have this opportunity to follow my dreams.” afm

Roberto Arguello

Learning life lessons through the game of golf

by Natalie England

A

s a 17-year-old at St. Michael’s Academy, ranked among the top in his junior class, Roberto Arguello is uniquely qualified for the physical challenges and mental tests presented by 18 holes of fairway and green.

He grew up never far from a soccer ball or baseball bat, and when a golf club finally stuck in his grip during middle school, Arguello found the perfect pursuit for a kid with an intellectual curiosity to match his slightly pigeon-toed, athletic frame.

Golf was invented for kids like Roberto Arguello, but it’s a sport he’s come to know and love through The First Tee of Greater Austin (TFTGA).

“You can get golf instruction at any country club,” Arguello said. “At the First Tee, we focus more on life skills because you need those on the golf course too.”

No matter the age division, each weekly two-hour class begins with a discussion about a core value. Arguello is now a student in the most competitive First Tee division and serves as a mentor to the younger classes.

On this Saturday, like most Saturdays, Arguello arrived early to the TFTGA’s Harvey Penick Golf Campus in East Austin. Though his practice session wasn’t scheduled until later that afternoon, Arguello wanted to cut a few extra swings through the balmy October air before speaking to the younger golfers about “judgment.”

“I didn’t really use any anecdotes,” Arguello explained. “I just talked about picking the right club and things like that.”

What Arguello doesn’t understand, or is perhaps too humble to admit, is that he is the anecdote. He is the example.

“He doesn’t act like a kid,” said Arguello’s coach, Jeff Bell. “He has that presence that when he speaks, people listen.”

The TFTGA aims to “impact the lives of young people by providing educational programs that build character, instill life-enhancing values and promote healthy choices through the game of golf.”

Wellness, even to the elementaryaged, connects the mind, body, and soul through calm decision making and proper diet and exercise. Arguello, for example, rarely drinks soda, says no to burgers before practice, and strives to work out three or four times a week.

“When I’m practicing with buddies, if you lose a hole, you do something like ten push-ups. And if you win the hole, you pick the workout for the loser,” Arguello said. “I like practicing with better players because it pushes me.”

Last March as a high school sophomore, Arguello was one of the youngest of 32 teenagers nationwide selected to attend the First Tee

Outstanding Participant Summit in Nashville, Tenn. The interactive and educational event, featuring speakers like President George W. Bush and Annika Sorenstam, offered participants the opportunity to hone their skills as leaders in their chapters, schools, and communities.

Arguello returned with a service project assignment focused on developing a program that will improve TFTGA’s retention rate among younger players and girls.

Working with the San Antonio chapter, Arguello has developed the concept of an inner First Tee match held in conjunction with the Valero Texas Open, a PGA event hosted March 27–30, 2014, at the TPC San Antonio. Select First Tee participants will compete in a match play tournament at historic Brackenridge Golf Club and then bus over to watch the professional tournament.

“Being a mentor has really solidified the core values in Roberto, because he understands he has to live what he’s telling (the younger kids),” said his mother Terry Arguello. “He can’t just talk the talk. He has to live it, because those kids are looking up to him.”

Roberto said he’s still seeking a signature tournament victory, despite routinely shooting in the mid-70s and boasting a personal-best round of 71 at historic Lions Municipal. Still, he chooses to spend most of his time focusing on academics and earning a scholarship to Stanford.

The beauty of golf, however, comes in the wisdom gained during every competitive round. Trophies become life lessons learned.

Just last summer, Arguello took a rebuilt swing to a tournament and quickly found himself 5-over after two holes. On the third tee box, Arguello steadied his emotions and devised a formula to “piece two different swings together.” He didn’t hit a driver the remainder of the round and finished with a 6-over 80, carding just one more bogey over 16 holes.

“That was satisfying, because I had to overcome my swing and myself,” Arguello said. “Of all the core values [of TFTGA], confidence is one of my favorites, because you have to believe in yourself before anyone else will believe in you.” afm

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Tate Jackson Sibling rivalry fosters success in the pool

By Courtenay Verret

M

any young swimmers are inspired by world records, podiums, and Olympic medals.

Tate Jackson just wanted to beat his big brother.

The 16-year-old has been swimming since the age of 5, when his parents enrolled him and older brother Trent in a YMCA program in Muscatine, Iowa. At the time, his parents hoped he’d have some fun and learn how to swim, but Jackson soon found he had a competitive edge—a bad case of sibling rivalry. “I liked to do everything my brother did and try and beat him at it,” he joked.

Jackson discovered he loved sprinting—and he was fast. By the time he reached middle school, he had even garnered his brother’s respect. “Trent was a lot bigger than me,” he explained. “[When I was in] middle school, I was going times my brother was impressed with. I thought, ‘Hey, I could beat my brother.’ It helped me get into competitive swimming.”

Becoming a competitive athlete means making sacrifices and cultivating self-discipline. Jackson, however, took that leap: “[I knew I was serious] when I wanted to swim instead of doing social things; when I decided I had better give up time for swimming,” he explained. “I had to dedicate not only 2.5 hours [a day] to practice, but an hour [commute] to get there.”

Fortunately for Jackson, his parents offered 100 percent support. “Our rule has always been, ‘We’ll facilitate, but you have to do the work,’” his mother Joni said. “If you love it, you go for it.”

Jackson's athletic career has been made easier by the fact that most of his friends are swimmers, too. “A lot of social events included people who were swimming anyway,” he said. “It was just as much fun to go to with them to the pool as to the movies.”

His mother echoed: “They were having all this fun in the pool. It was a good balance between fun and work.”

Jackson's hard work in the pool soon

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Tate Jackson (left)

began to pay off. His times continued to improve, and both he and his brother ultimately helped their high school swim team win the Iowa state championship. After moving to Texas in 2012, they joined Nitro Swimming; under coach Tim O’Brien, Jackson developed a customized training plan and schedule. Today, in addition to his pool workouts, Jackson regularly trains with Tim Meyer of Meyer Athletic Development, working on balance, stability, and strength.

His efforts continue to reap rewards.

At the 2013 National Club Swimming Association Junior Nationals, Jackson made the C Final in the 50 Free, breaking the elusive 21-second barrier with a time of 20.72. He’ll also be competing in the short course U.S. Junior National Championships this December, where he hopes to make the A Final. “He’s knocking on the door of senior nationals,” said his father, Eric.

Collegiate swimming has also started to loom on Jackson’s horizon. The Vista Ridge High School junior has begun his college search and is looking at Division I schools like Notre Dame (where his brother swims). But the promise of another sibling rivalry also looms. Southern California, Michigan, Stanford, Arizona, and Texas are also on Jackson’s radar. He hopes to study pre-med but realizes that student athletes must be mindful when juggling training and schoolwork.

“It’s hard,” he admitted. “You have a

Tate Jackson (left)

lot less time. You really have to figure out when to do your homework.”

When training and competing on such a broad stage, it can understandably be difficult to stay in the present moment. “It’s balance and personal responsibility,” Joni noted.

Another way Jackson has overcome this pitfall is by setting small, attainable goals—whether it’s dropping another hundredth of a second or outtouching his brother in a race. As he embarks on his collegiate career and beyond, Jackson plans to travel the long road one step at a time, relying on the support of his parents—and, of course, on the friendly, competitive nudge from his big brother. afm

Wishlist

FIT FINDS 2013

By Nancy Zambrano

Photography by Brian Fitzsimmons

The holidays are getting close and you have no idea what to buy your loved ones. But there is no need for panic. Relax, go for a run, and let AFM take care of your gifting list. From hard-core running products to high-tech skiing items, here are some of the coolest gadgets, garb, gear, and goodies for even the most discerning fitness wish list. We’ve included website info for online shopping as well as some Austin locations to keep your dollars local this holiday season.

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1. KJUS GSM Gloves, $249

Wishlist

KJUS.com St. Bernard Sports (401 W. 3rd Street) Not only will these gloves keep your hands nice and toasty during ski season, they also double as a mobile phone headset.

Pressing the button on the top part of the glove answers an incoming call; the speaker and microphone are located on the palm. These gloves take staying connected while on the mountain to a whole new altitude.

GADGETS 2013

2. Brinno Time Lapse Bike Camera, $289

1

Brinno.com For the cyclist or casual biker who likes to record adventures on the road, this mountable all weather camera can record up to eight hours of footage. It automatically consolidates footage into an eight-minute time-lapse video, which means no editing time and videos can be uploaded to a smartphone to share.

3. Garmin Forerunner, 610 $350

2 3 5 5. GoPro LCD BacPac, $80

GoPro.com St. Bernard Sports (401 W. 3rd Street) Finally! You can preview what you are recording on a GoPro. This detachable LCD lets you play back your video while on location. It has a speaker, volume control, and fast forward and reverse control. It attaches to the 1080p HD HERO version of the GoPro.

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Garmin.com Texas Running Company (1011 W. 5th Street, #110) There are a lot of GPS watches, but this one really stands out.

Its touch screen means you can touch, tap, or swipe the face to get on with your run, advance pages of information, or adjust settings. The Forerunner 610 is strong enough to wear in the rain but sensitive enough to operate while wearing gloves. If you are into tracking your workouts, it also uploads wirelessly.

4. Jaybird Wireless Headphones, $130-$170

Jaybirdsport.com This series of wireless headphones is compatible with any Bluetooth device and offers great quality sound for both music and phone calls. Ear cushions comfortably lock the buds into place so you can run or play sports while listening to your favorite tunes for up to eight hours on a single charge.

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Wishlist

GEAR 2013

1

3

2

2. Hyperwear Steelbell, $25 SandRope, $160 1. Herschel Supply Co. Novel Duffel Bag,

$80

Herschelsupply.com St. Bernard Sports (401 W. 3rd Street) A great bag for anyone who lives on the go, this canvas duffel is tough enough to use as a gym bag and roomy enough for travel.

The removable shoulder strap combined with an outside shoe compartment keeps this bag functional, and the double leather handles make it stylish. It’s also burnt orange—but don’t worry if you’re not a Longhorn; the bags are available in different colors.

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Hyperwear.com The Steelbell is a smaller-sized version of Hyperwear's popular Sandbell, but it packs a big punch for weight training; the easy to grip neoprene case is filled with steel shot.

Hyperwear’s newest product, the SandRope, is guaranteed to make you sore. Each rope is filled with 30 pounds of sand, is a little more than four feet long, and provides plenty of exercise options. The SandRope includes an anchoring kit to target different areas. While traditional battle ropes can be pretty tough on your hands, the SandRope is made of neoprene so your hands—as well as all those muscles you’re building—will look as great.

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3. Ultimate Direction Hydration Systems,

$20-50 (depending on product) Ultimatedirection.com Texas Running Company (1011 W. 5th Street, #110) Even in the winter, staying hydrated is vital, and the Ultimate Direction Hydration Systems can stay with you for the distance.

What is great about this water belt is the side pocket design, allowing you to carry some essential items on your run or walk.

If belts aren’t for you, then try the hand-held water bottle.

5. Kinetic Rock and Roll Trainer,

$570 Kurtkinetic.com For those days when riding outside isn’t an option, this bike trainer is a great alternative. It’s one of the most realistic trainers out there because it actually gives that side-to-side motion you experience on the road. That means it helps engage all those core muscles, not to mention maintain balance, while offering progressive resistance. The Kinetic Rock and Roll Trainer is easy to put together and has a lifetime warranty.

4. The Stick,

$40-50 Thestick.com Texas Running Company (1011 W. 5th Street, #110) Massaging tired muscles helps with injury prevention and maximizing performance. One of the most versatile roller massagers, the stick is small enough to bring on the road, and you don’t have to lie on the floor to use it. It’s also available in different levels of firmness.

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Wishlist

GARB 2013

1. Kettlebell Charm Necklace, $345

AbercrombieGems.com Abercrombie Gems and Precious Metals (3008 Bee Caves Road) Yes, jewelry can be fitness inspired. This sterling silver chain and pendant is perfect for a CrossFitter and anyone else who puts in time at the gym. The pendant contains 0.11 carats of white diamonds. Abercrombie Gems and Precious Metals also offers variations of the necklace.

2. ON Cloudsurfer Women’s Running Shoes,

$139 ON-running.com Texas Running Company (1011 W. 5th Street, #110) Arriving on the market in 2010, ON running shoes are relatively new but have gained a lot of fans, especially among professional runners. The lightweight shoes come in four different models and are equipped with the CloudTec system. The Cloudster (pictured) features a cushioned landing with a barefoot takeoff sensation.

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3. Nixon 4820 Chrono P Watch, $400

Nixon.com St. Bernard Sports (401 W. 3rd Street) Want a special watch for the outdoorsy and stylish type? This watch is like an all-terrain vehicle… for your wrist. It’s extremely functional; water resistant up to 200 meters, its polyurethane band is perforated for more breathability.

4. Shwood Sunglasses,

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$145 Shwoodshop.com St. Bernard Sports (401 W. 3rd Street) These glasses are a great gift for anyone who appreciates quality craftsmanship and style. Schwoods frames are entirely handcrafted out of—you guessed it—wood. Because manipulation of the wood is kept to a minimum, there are several color options and each pair is unique.

Polarized lenses are available, too.

5. Asics Courtenay Long Sleeve Tee,

$52 Asicsamerica.com Texas Running Company (1011 W. 5th Street, #110) This shirt doesn’t look like your regular workout garb. While the color alone makes it stand out, its design is what makes it more special. It features keyhole cutouts in the back and thumbholes on the sleeves. It’s practical for workouts yet stylish enough for running errands.

6. Asics Lavaltrie Capri, $45

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Asicsamerica.com Texas Running Company (1011 W. 5th Street, #110) Featuring a contour waistband with an inner pocket, these running capris are made with four-way stretch fabric that makes them extremely comfortable. They are also highly visible, with two reflective logos.

RONALD CHENG

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FINE ASIAN CUISINE

6

Wishlist

GOODIES 2013

3

4

1 2 1. Lush Soaps and Body Sprays, price varies

Lushusa.com 1012 W. 6th Street Soaps, massage bars, body sprays, and even toothpaste tabs— they all make great stocking stuffers for gym goers and travellers alike. Pictured are a few of the natural and handmade products from Lush.

2. Foot Rubz Massage Ball,

$8 Surefoot.net Texas Running Company (1011 W. 5th Street, #110) Hard on your feet? This product could change your life. The Foot Rubz Massage Ball gets to all those acupressure points in your feet that get sore and tired after a long day of standing up or working out. You control the pressure of the massage, and it’s so small you can take it anywhere. It can also be used on your hands and other sore parts of your body—a great stocking stuffer for anyone, not just athletes!

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3. Hurom Premium Slow Juicer & Smoothie Maker, $400

Usa.hurom.com Serve Gourmet (241 W. 3rd Street) A juicer and smoothie maker in one, the Hurom has an extra “smoothie” basket for creating purees and other juice blends. It also lets you customize the amount of pulp in your juice.

4. Outlaw Bars,

$16 for a 12-pack Outlawprotein.com Outlaw Bars are locally made with all-natural ingredients and come individually wrapped or in a reseal-able three-pack package. Each coconut pecan piece is packed with 10 grams of protein. They are gluten-free, vegetarian, and Paleo compliant— making Outlaw Bars a goodie you can feel good about eating.

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Look Activewear

The Sports Bra

Why finding your proper fit is so important By Krissi Riewe

A

bout seven years ago, I re-committed to being fit and active. Running seemed a good place to start; I already had good shoes, a pink pullover sport bra, and catchy tunes in my headphones. I knew the journey to better health would present some obstacles, but never did I suspect my

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sport bra would be my downfall! Yet, on my first run, I painfully bounced along with the lack of support and quickly realized that my pretty sport bra provided little more than a covering to prevent me from indecency.

Since I started the in-depth training required to be a bra fit specialist at Petticoat Fair about six years ago, I have learned about a whole world of bras—

including sport bras. As store manager and buyer, I have helped women of all shapes and sizes find the right sport bra. I’ve also tested many styles myself, wearing them to run on the Lady Bird Lake trails, to lift weights and participate in circuit training classes, and to play in a local basketball league. The right fit will transform a sport bra from a frustrating thing-you-have-to-wear

to a functional, comfortable garment that will help you perform at your highest level. The key is finding the ideal bra for your body and your activity.

Low-impact One of the most popular and widely available styles is the non-wire pullover. Soft, stretchy, and comfortable, this kind of sport bra typically has little hardware and fewer seams to rub or jab. Usually lightweight and cool, it will move well with the body. I recommend this style for walking or hiking, or when performing flexibility and core exercises during yoga and Pilates. Because these are sized SM–MED–LG–XL, they tend to best fit a petite- to averagesized bust.

High-impact Despite the comfort of the classic pullover style, the characteristics that make it comfortable and flexible take away some of the support needed for high-impact activity. For high-impact or fuller cup sizes, I would recommend looking for a sport bra that is bra sized. These are generally more structured and firm. Some may even have seamed cups that are very effective in lifting and shaping the breast tissue. This type of sport bra is very supportive for running, team sports, circuit training, Zumba, tennis, and even endurance sports. It also works well on a wide variety of body types. In this category, I’ve found very supportive options from A to even I cup sizes.

High-impact with extra support Although the features of the bra-sized styles offer significant support, some women will want the added support and shaping of an underwire. I recommend this style for full bust sizes that need the security of an under-

photos Provided by Petticoat Fair

wire, which will allow them to perform highimpact activity much more comfortably.

In addition to added support, wired bras tend to give a better look underneath clothing by eliminating the “uni-boob” effect. Molded or lined cups can provide an extra layer of coverage and security for training in the gym or in public settings.

However, I do caution against wearing an underwire for certain activities, including endurance sports, flexibility exercises, or any kind of very physical sport during which the wire could injure the wearer.

One bra does not fit all With your activities and body type in mind, the next important step is making sure the bra has an excellent fit. Even the most structured, underwired, armorlike bra will support little if it does not fit properly. It should fit like a snug second skin, not digging but also never loose. I highly recommend a professional fitting. Just as you might visit a professional to find the perfect athletic shoe for your unique foot shape and activities, a bra fitter can guide you to the specific brands that have

the construction and shape that will work best for your body and the way you move. A sport bra should never stand in the way of lifting the heavier weight, running that extra mile, mastering a difficult yoga pose—or just getting back to healthy habits. afm

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Look Activewear

Winter Weather Workout Gear

Stylish tips for staying warm and protected in the colder temperatures By Ashley Hargrove

W

inter is just around the corner, which means colder weather and, for many, an added motivation to go outside and exercise. For others, however, the cold weather can be an excuse to stay warm and cozy on the couch.

Well, it’s time to stop with the excuses. There are many ways to stay warm while exercising outside in the elements—just heed these winter weather workout tips.

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Layer Up One of the biggest and most uncomfortable mistakes while exercising in cold weather is dressing too warmly. Once you start moving around, your body generates heat—which may be comfortable while your workout is underway but will inevitably lead to a chill when you’re finished and your sweat begins to dry. Dress in layers or add arm warmers that you can easily remove and put back on as needed. Dri-FIT or Under Armour brands are perfect in this situation because they draw sweat away from your body. Avoid cotton fabrics, since they stay wet next to your skin. Next, add a layer of fleece or wool, and top that with a breathable outer layer. I would also recommend a scarf or face mask of some sort to warm the air before it enters your lungs, especially if you have asthma.

Protect Your Hands, Feet, Ears Depending on how cold the weather is, try wearing a thin pair of gloves under a pair of larger gloves or mittens. Chances are, temperatures in Austin won’t drop too much, but it's better to be prepared if you are traveling to colder locations and want to exercise. Gloves can easily be tucked into a waistband

photography by Brian Fitz simmons

or held in your hands if you're running or walking and get too hot. You may also consider purchasing an additional pair of running shoes that are about a half size larger so you can wear thicker, thermal socks. Don't forget a beanie or headband to keep those ears warm.

Drink Up Just because it is cold doesn't mean you can slack on hydration. Drink plenty of fluids before you head outside and be sure to bring some along in a CamelBak or something similar that is easy to transport and can fit under a jacket; if it's cold enough, water can freeze in the tube.

Don’t Forget the Sun Don't forget sunscreen on bright winter days. Even though there’s a chill in the air, the sun still possesses harsh UV rays. Wear sunglasses to guard the sensitive skin around your eyes against the chilly winds or bright sun and apply lip balm with SPF to protect your lips from getting severely chapped or wind-burned. afm Special Thanks to Luke's Locker & Texas Running Company for supplying the apparel Female Model Brooke Stacey Male Model Ahmad Wat son

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Look Skin Care

About Face

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Whip up nourishing facial masks in your own kitchen By Michelle Lanh Suggs s we lead busy lives, it's sometimes easy to forget the simple, but important, things.

Proper skin care is vital, especially when it comes to your face. From applying makeup during the workweek to biking at high speeds along a dirt trail, our faces are exposed to more hardship than we realize. And with cold weather rolling in, our skin needs to be nourished to the fullest.

Indulge yourself with these luxurious and fresh home facial masks. If you don’t already have some the ingredients in the fridge or pantry, they’re affordable and easy to find at the local grocery store.

Don’t forget to cleanse your skin thoroughly before applying masks.

A great natural cleanser is equal parts castor oil and extra-virgin olive oil. You might think that this much oil would make your skin even more oily, right? Actually, the best way to fight oil is with oil—the right kind of oil, that is. Oil cleanses the skin of dirt, helps reduce the bad oils your skin creates, and acts as a natural moisturizer. If you still have doubts, use Dior Cosmetics Instant Gentle Cleansing Oil ($36).

Or, create your own cleanser and luxurious homemade facial masks with one of these following recipes.

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photography by tea eiland Model Yanina Bu rgos

Skin Smoothing Mask 1/3 small banana 1/2 kiwi ¼ avocado 1 tablespoon buttermilk

Skin Brightening Mask 1/2 cup unripe papaya, diced 1 teaspoon plain yogurt 1 teaspoon honey

Blend ingredients in a food processor until smooth. Apply to clean skin, using fingers; leave on for 8 to 10 minutes. Rinse with warm water and pat dry.

Papaya has an enzyme called papain that helps dissolve dead skin cells. Yogurt has lactic acid that improves skin texture, while honey retains moisture.

Wake Me Up Mask 2 tablespoons freshly ground coffee (extra fine) 2 tablespoons cocoa powder 3 tablespoons whole milk, heavy cream, or yogurt 1 tablespoon honey

Mix all ingredients in a small bowl. Apply to face in the morning; leave on for 15–20 minutes. Scrub lightly while rinsing in the shower.

Coffee reduces puffiness and swelling and also, like cocoa, detoxifies the skin. Milk is an excellent natural moisturizer. This anti-aging mask is perfect in the morning before you get started with your day.

Intense Moisturizing Mask

Puree the banana, kiwi, and avocado in a food processor until smooth, then mix in the buttermilk; blend for a few more seconds.

Apply onto face and leave for 15–20 minutes. Rinse with warm water.

Avocado removes toxins while softening the skin. Kiwi is extremely high in antioxidants, and its seeds gently exfoliate.

Bananas help with skin elasticity, and buttermilk rejuvenates the skin.

Sleek Cleanser (for normal skin)

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One part castor oil One part EVOO

1/2 cup steel-cut or instant oatmeal Juice from 1 whole orange 3 tablespoons plain Greek yogurt 2 tablespoons honey 2 teaspoons dried orange peel (check out the spice aisle)

Combine all ingredients in a small bowl. Stir until combined with a thick consistency. If it is on the runny side, add more oatmeal.

Spread onto your face in an even layer; leave on for 15–30 minutes. Rinse with warm water.

Oranges are full of antioxidants, which help repair and prevent damage of the skin. Oatmeal and orange peel are excellent exfoliators.

Mix the two ingredients and rub all over face for 1–2 minutes.

Place a hot and slightly damp cloth on the face until it cools. Wipe oil off with same cloth until face is clean.

For oily skin, mix three parts castor oil with one part EVOO. For dry skin, mix one part castor oil with three parts EVOO.

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Look

’Tis the Season to Shadow and Shimmer

T

For the holidays, experiment with smoky shadows and lush lashes

he holiday season is upon us, and as Christmas and New Year’s approach, many find their calendars filling with parties and work functions. It’s the season for sequined dresses, twinkling lights, and glamorous makeup.

Bold, red lips, metallic eyes, and lots of lashes are the traditional makeup favorites. Whether you are attending the office holiday party or a friend’s New Year’s Eve soirée, pick the appropriate makeup for each occasion with a few guidelines and helpful hints from a pro.

ALL ABOUT THE EYES The holiday season is the perfect time to experiment with more dramatic eye shadow colors. Smoky charcoals, metallics, and icy blues that you might otherwise shy away from are now acceptable and even expected in the

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Try Rae Cosmetics’ eye shadow in Monsoon or Golden Earth for the perfect amount of glitz and glamour.

By Lauren Lumsden

months of December and January.

When attempting the sparkly eye shadow look, avoid large flecked glitter, which tends to look costume-ish. Instead, use powder shadows with smaller, more subtle, shimmer flecks, which are more flattering and sophisticated.

Save the tinsel for the tree; resist the urge to put glitter all over your face, and just concentrate it on your eyes.

If you are hesitant to try a sparkly shadow on the entire lid, you can achieve a similar effect by applying a shimmery shadow as a highlighter on the brow bone and possibly in the inner corner of the eye. A good rule of thumb is to use a shade that’s close to your complexion. If you have a fair skin tone, use a creamcolored shadow. If you have a darker skin tone, bronzy shades will be the most flattering, and if you have more of an olive complexion, you should gravitate more toward gold-tones.

Holiday parties usually

mean red lipstick to match the season; however, how is a girl to get her perfect pout to stay put while in the presence of the mistletoe? Be sure to exfoliate and moisturize your lips regularly so that they are smooth and don’t appear dry after applying the liner and lipstick. Color in your entire lip with your lip liner prior to applying your lipstick; that way, when the lipstick has worn off after drinking a few glasses of eggnog, your lips will still have lingering color.

If you have trouble staying within your lip line when applying a red lipstick directly from the tube, you may use a lip brush for a more exact approach.

Apply powder around the lips with a small brush after applying your lipstick and liner to prevent bleeding. This will also give the appearance of a crisper, more defined lip. A red-hued gloss will provide a similar look for those who are more conservative, and both options are less daring than a more pigmented lipstick.

Continued on page 76

photography by Foto Hogg Models: Bobbie Grace Ragsdale and Cha ssie Hill Hair: Cha ssie Hill Makeup: Lauren Lumsden — Rae Cosmetics

* Promotional pricing expires 12/31/13. Oers may not be combined with any other specials or promotions.

Look

Try Rae’s Precision Eyelash Curler; it’s much smaller than the traditional eyelash curler, making it easier to use for the hard-to-reach small, inner corner lashes.

Continued from page 74

The best way to enhance your femininity is to accentuate your lashes.

Some might achieve this with a really great mascara; however, the most effective way to play up your lashes is by applying false ones. This can go awry very quickly if you are not a makeup artist or are a false lash newbie, but with a few tips, you will be well on your way to fooling everyone.

Selecting the right length of lashes is important because if they are too long, it will be obvious that the lashes aren’t real. Remember that it is New Year’s Eve, not Halloween, so don’t get carried away! First, you should curl your lashes, which will allow them to blend better with the false ones.

Your straight lashes sticking out from underneath a pair of perfectly curled false ones will be a dead giveaway that those lush lashes are not yours! Next,

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If you’re shy about going red, try a lipstick that is more sheer and forgiving like Rae’s Little Red Dress Lip Shade.

cut the false lash to fit your eye. The mistake that most false lash amateurs make is to try to apply the entire strip lash to their eye. Most people’s eyes are smaller than the length of the strip, so, if you apply the entire lash, the inner corner of the false lash will, more than likely, end up peeling up after a short time, or part of the lash will hang off the end of your eye. In the worstcase scenario, the entire lash could detach itself from the eye. Apply the lash strip as close to your lash line as possible, essentially directly on top of your own lashes. Another critical mistake when applying false lashes is to apply the lashes on top of the actual skin of the eyelid, too far above the lash line.

The lashes will look clearly fake. After the glue has dried, apply black eyeliner directly on top of the tiny dots that are along the lash strip, and complete the look by applying a black mascara to

seamlessly blend the false lashes with your own.

If you are still feeling overwhelmed, or are simply too busy due to the hectic rush of the holiday season to even consider doing your own makeup for a special event, there is always the option to get your makeup done professionally by a makeup artist. Most department store cosmetic counters will do your makeup as a complimentary service with the purchase of product and will even apply the false lashes for you. Companies like Rae Cosmetics hire seasoned makeup artists who specialize in professional makeup applications and generally charge a small fee for the actual application; however, you are not required to purchase products.

Regardless of whether you are a DIY gal or need a little help from a professional, don’t be afraid to go glamorous this holiday season. afm

Need health insurance?

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Feel Rehab

Keeping Austin Moving

I

What is Airrosti therapy?

By Brian Ellspermann, D.C., A.C.P.

n the August issue of AFM, I wrote an article naming five things to look for when choosing the right provider for your injury. In that article, there was no particular mention of specific treatments or providers, just simply guidelines to help steer you in the right direction. After reading “The 5 Indicators,” some might be inclined to ask, “Is there anyone out there who meets these criteria?” The answer is, yes.

Let me introduce you to Airrosti.

Many of you may have at least heard of Airrosti around Austin but don’t know what it is. When I ask patients what they know, they usually say something like, “I heard it hurts but it works.”

Airrosti is an acronym standing for “applied integration for the rapid recovery of soft tissue injuries.” Thank goodness for acronyms, right? The main focus here is “rapid recovery.” Of the more than 130 Airrosti Certified Providers (ACPs) stretching from Texas to Oklahoma, Virginia, Ohio, Illinois, and soon to include Washington, each one averages three treatments to resolve soft tissue injuries. It doesn’t matter if you see a provider in Austin or while on vacation in Chicago; your treatment plan, to completion, should be near three treatments. Every provider is focused on these quality results. In fact, Airrosti practioners average three treatments 88 percent of the time. As I mentioned in my last article, there is no treatment that is 100 percent effective for 100 percent of the population, but these are unique results.

So, what is Airrosti? How does

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Ellspermann works on Olympian Trey Hardee regularly.

it work? Airrosti is a company that extensively trains and employs doctors of chiropractic to deliver outcome and evidence-based musculoskeletal care.

ACPs must make it through a rigorous interview process before being hired and trained. Once trained, providers are able to access and diagnose the root cause of pain to deliver a highly specific soft tissue, manual therapy to the correct affected areas. This manual therapy focuses mostly on fascial tissue, ligaments, and tendons. There are numerous studies and evidence on manual therapy and its effectiveness with soft tissue injuries.

Airrosti providers use a safe, effective, and evidence-based form of specific manual therapy. Outcome data is taken directly from the patients and processed by third-party statistical analysis companies, and insurance companies love this part: Airrosti practioners can tell you

how many surgeries have been prevented, how many patients are referred for imaging, what the average is for a certain condition (e.g., carpal tunnel or plantar fasciitis), and so on.

How is Airrosti different from other manual therapies (ART, Graston, Rolfing, etc.)? The biggest difference is what I have described above: Airrosti employs and trains its providers, who are vetted through an interview process. Each provider’s results are measured to ensure quality. Each appointment lasts one hour and is one-on-one.

During each treatment, the patient is evaluated, tested, treated, and taken through active rehabilitation. This approach helps reduce unnecessary imaging, medication, and surgeries.

Combined with a three-visit average, this results in major cost savings for

Photography by Brian Fitzsimmons

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the patient and the health care system.

In comparison, other manual therapies are set up much differently. They are effective; however, none of them measure results from everyone they certify. Individuals seeking training in these therapies—which range from athletic trainers and massage therapists to chiropractors and physical therapists— sign up and pay for the seminars. They are not employed under one umbrella, so quality control is absent.

Here is an example: You may go to a physical therapist who is great at ART and go to a chiropractor who is subpar at it. For the most part, these treatments are not outcome based. There is usually a set “treatment plan” that is followed regardless of outcome. Again, these other therapies are good techniques if applied correctly. I am only pointing out the difference between what Airrosti does versus these other methods.

Airrosti has taken a highly specific form of manual therapy, developed here in Austin, and applied it to a treatment model that is implemented by highly motivated, passionate, and resultsoriented providers. The focus on results and quality of care across the Airrosti provider network is unique. The company's mission is to positively affect

“Best place to cure what ails you”

the lives of patients and relieve them from pain. Statistics show 99.7 percent of Airrosti patients would recommend this treatment to their friends and family. This number is higher than the 88 percent of the patients whose issues are resolved in three visits. Therefore, even patients who didn’t see resolution were impressed by the process and the quality of care.

Austin is consistently ranked as one of the fittest cities in America. With that distinction, Austinites may find themselves with an increase in musculoskeletal injuries. Airrosti Rehab Centers’ providers take ample time to evaluate, test, treat, and rehab soft tissue injuries. Treament occurs while you stay active. In most cases, there is no need to completely stop what you are doing. “Keep Austin Moving”? No problem! afm

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Great Gift Ideas for the Holiday Season!

We have a comprehensive assortment of teas, tinctures, soaps, essential oils, books and much more!

www.theherbbar.com 200 West Mary (off S. Congress) 444.6251 Monday–Saturday 10–6:30 (Christmas Eve 10–3)

Feel

Medical Tent

Prepare Your Brain, Protect Your Brain

C

Prevent concussions by learning more about them

By Martha Pyron, M.D.

oncussions have recently found traction in the national conversation. These days, the NFL is paying more attention to this injury because of the associated dementia, suicide rate, and chronic pain that some of its former players have suffered due to repeated concussions.

But you don’t have to be a hard-tackling lineman to be at risk.

What is a concussion? A concussion is the mildest form of brain injury. In fact, the more accurate medical term for concussion is “mild traumatic brain injury.”

How do you get a concussion? A concussion can occur in one of two ways: 1. Being hit in the head;

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2. Experiencing rapid deceleration, as in a football tackle when two players collide. This does not always involve a specific hit to the head but may result in a concussion. In other words, you don’t have to be hit in the head to get a concussion.

How do you know if you have a concussion? A concussion has common symptoms: headache, nausea, light or sound sensitivity, dizziness, inability to concentrate normally, memory difficulty, inappropriate emotional response to a situation, fatigue, or tiredness. In the days or weeks after a concussion, you can develop postconcussive syndrome. This brings additional symptoms, including difficulty with normal sleep patterns, fatigue and dizziness with minor

until it has resolved. A minor concussion may take only a few days to resolve, whereas a severe one may take several months.

What other types of head injuries are there in sports? Since concussions are the mildest type of traumatic brain injury, there are more severe injuries such as a fractured skull, ruptured blood vessel in the brain, and bleeding in the brain. These more severe injuries may be fatal or life altering.

Do any helmets prevent concussion?

Contrary to what some helmet manufacturers suggest, there is no helmet or gadget you can attach to your head that will prevent a concussion. Picture an egg in a glass bottle that has been cocooned in Bubble Wrap—drop the bottle, and the egg still breaks, despite the glass being protected by the covering. Your brain is the egg. The only way to prevent a concussion is to strengthen your neck muscles so that the head doesn’t bounce around in a collision. While this may help, it will not prevent all concussions.

Are some people more prone to concussion? Yes. Women are (in some reports) four times as likely to get a concussion as male athletes in the same sport. Children tend to take longer to recover from a concussion.

Also, if you have had a concussion, you are four times as likely to get another than someone who has never had one.

Some disorders (such as ADD and depression) can cause a more prolonged recovery from concussion. And, finally, some people actually have a genetic predisposition toward concussion.

activity, severe difficulty with memory or concentration, and inability to return to normal school or work productivity.

How do you know how severe a concussion is? Concussions used to be graded as mild or severe according to different factors, such as whether the person was knocked unconscious at the time of the injury or if he or she suffered memory loss from just before the injury or shortly after. Now we know that we can’t grade a concussion

When should you go to the hospital? Since concussions are the mildest type of head injury, they are, in general, not an emergency. But it can be confusing to know whether that injury is a concussion or something more severe, such as a fracture or bleeding in the brain. My general rule of thumb regarding concussions is this: If a concussion is treated properly, symptoms improve over time—they do not get worse. More severe head injuries, however, get worse over time. So, if your symptoms are worsening after the injury, go to the ER immediately. Also, if the symptoms are very severe or simply cause concern, an ER trip

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is warranted. However, if you have mild symptoms and are improving, it is less likely to be a severe injury and a trip to the ER is therefore not likely necessary.

So, what if I have a concussion? While it is true that concussions are the mildest form of brain injury, that doesn’t mean they should be ignored. Concussions can still be deadly and life altering.

Some concussions don’t ever heal completely and cause persistent memory and concentration problems.

Also, if you sustain another concussion while still recovering from the first one, there is a compounded effect that can result in death. If not death, the compounded effect may cause a very prolonged recovery or even permanent mental difficulties with concentration and memory.

How do you treat a concussion? It is simple: Give your brain a rest. The more rest the better. In fact, bore yourself silly—sit in your room with the lights off, doing nothing. The less stimulus the brain has to decipher, the faster it will heal. So, no music, TV, movies, video games, or social events. Rest from work or school is sometimes necessary. People with concussions often have disturbed sleep and may need help getting adequate rest. Proper nutrition— a well-rounded diet with a variety of nutrients—is important as well. Exercise should first be avoided because it is a stimulus that the brain has to overcome, but, if the concussion is lasting weeks, light exercise such as stationary bike riding can be helpful for brain recovery.

Ask your doctor before trying any treatments other than rest.

What kind of doctor should I see for a concussion? Ideally, you should see a doctor who is familiar with your sport and life (school or work needs) and treats concussions on a regular basis.

Sports medicine doctors are usually a good choice. Neurologists are sometimes needed for injuries that require more prolonged recovery.

So, put me back in, coach! When can I play again? The answer to this question seems obvious: Once the concussion has resolved. But when exactly is

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that? Studies have shown that people frequently feel they are back to normal before they actually are. The general approach a doctor should take when deciding when a concussion has healed involves three components: • The person should not feel any symptoms that could be related to concussions. So, they should “feel” back to normal.

• An exam performed by the doctor shows that all nerves are working properly.

• The person needs to be thinking normally.

How do you know when you are thinking normally, especially if you have a concussion? The best way to tell if someone is able to think normally is to test reaction time, memory skills, concentration, higher level decision making, and accuracy with a specially designed computer program. Most of these programs compare scores from an injured person to scores from average people of the same age.

However, the best measure is to undergo an individual baseline test at a time when not suffering from the concussion. Baseline tests serve as markers to compare against tests taken after sustaining a concussion.

Can I return to my sports at a normal activity level? It’s best to come back gradually. For instance, on the first day back, try light aerobic activity; on the second day, weight lifting; and add in sport-specific movements on the third day.

If you develop symptoms while exercising, stop and follow up with a doctor.

As was mentioned previously, this is why it is ideal to have a baseline concussion test performed at the beginning of the sport season to determine “normal.”

That becomes a very useful tool later, especially if you get a concussion.

Where can I get a baseline concussion test? Medicine in Motion offers free baseline concussion tests at the same time you get a school or sports physical. All student athletes in RRISD and AISD must have physicals, which are offered in the spring and summer of the preceeding year. afm

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Blood Pressure and Heart Rate DEFINITIONS

Blood Pressure: The force of the blood against the walls of arteries.

Heart Rate: The number of times your heart beats per minute.

How to manage your blood pressure Eat a better diet (including reducing salt intake) Enjoy regular physical activity

Scary Stats for Americans

Maintain a healthy weight

77 percent treated for a first stroke have blood pressure over 140/90.

Manage stress Avoid tobacco smoke Limit alcohol

69 percent who have a first heart attack have blood pressure over 140/90.

Finding Your Heart Rate Best pulse locations: Wrists, inside of your elbow, side of your neck, top of the foot.

74 percent with congestive heart failure have blood pressure over 140/90.

How to measure your heart rate: Put two fingers over the pulse location and count the beats for 60 seconds. You may also count for 10 seconds and then multiply by 6.

Resting Heart Rate: The number of times your heart beats per minute while it’s at rest, normally between 60 and 100 beats per minute Target Heart Rate: 50-85 percent of your maximum heart rate. Generally, your maximum heart rate is 200 minus your age. For example: Age Target Heart Rate Maximum Heart Rate 30 years 95-162 beats per minute 190 beats per minute 40 years 90-153 beats per minute 180 beats per minute 50 years 85-145 beats per minute 170 beats per minute 60 years 80-136 beats per minute 160 beats per minute

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CORRELATION?

Technically, there is none.

A rising heart rate does not cause your blood pressure to increase at the same rate. However, both serve as tools to monitor your health, and understanding each can even help you spot dangerous health problems.

Blood Pressure Numbers Normal Blood Pressure: 120/80 or lower.

High Blood Pressure: 140/90 or higher.

Emergency: If your blood pressure is higher than 180/110, then you are at risk for organ damage, heart attack, stroke, and more and should seek immediate emergency medical attention.

Low Blood Pressure: There is no set number to determine low blood pressure. In fact, most doctors consider low blood pressure dangerous only if it causes noticeable signs and symptoms: dizziness or lightheadedness; fainting; dehydration and unusual thirst; lack of concentration; blurred vision; nausea; cold, clammy, pale skin; rapid, shallow breathing; fatigue; depression.

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Know Your Fitness Numbers

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UT's FIT offers assessments to all

By Jasmin Carina Castanon

he Fitness Institute of Texas (FIT) opened its doors in 2001 with the intent to provide the Austin community the tools necessary to live a more healthy lifestyle. In the 12 years since, FIT has developed a variety of fitness assessments and programs offered to Austinites, University of Texas students and athletes alike.

FIT has six different health and fitness assessments to choose from, depending on one’s personal needs or goals.

Each assessment comes with a full consultation to discuss results, an extensive report detailing the assessment’s conclusions, and recommendations to improve health and wellness. In addition to fitness and health testing, FIT also offers nutrition and exercise programs for those who would like professional guidance on their journeys to good health.

Body Comp FIT FIT’s most popular assessment, the Body Comp FIT measures body composition with the help of a DEXA (dual energy X-ray absorptiometry) scan, which calculates total body fat mass, bone mass, and lean mass.

“It really tells you more about what you’re made of,” FIT operations director Julie Drake said. “The scale doesn’t tell you everything.”

DEXA Imaging The DEXA not only reveals overall body fat percentage but also provides regional data for arms, legs, trunk, abs, and hips. This data shows exactly how body fat is distributed throughout the body.

“Having too high a fat [content] for your body weight puts you at risk for disease over time, so knowing where you are can help you goal set,“ Drake added.

The regional data is also helpful in gauging fitness progress, particularly if undergoing a second scan after changing exercise or fitness routines.

Aerobic FIT Aerobic FIT is another popular assessment that measures VO2 max during a test on the treadmill, stationary bike or rowing machine ("VO2 max" is the maximum amount of oxygen the body can consume). Drake described it as a “picture of your engine” and of how well the heart and lungs work during peak exercise.

“A really fit person, they’re pretty good at it; their heart and lungs can deliver oxygenated blood to those working muscles very well,” Drake said. “A less fit person, not so good at that;

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Functional Movement Screening

DEXA Body Composition Scan VO2 max Testing in FIT

their engine is not as good, nor is their metabolic process of delivering oxygen to the working muscles.”

Aerobic FIT also determines maximal heart rate and training heart rate zones. For an additional fee, endurance competitors can get a more thorough version of the Aerobic FIT assessment that utilizes lactate threshold testing.

This test can help determine peak running speed and heart rate for runners, as well as maximal VO2 and power output for cyclists.

Calorie FIT Calorie FIT measures the resting caloric expenditure (RMR) and estimates the physical activity caloric expenditure (the number of calories expended above rest) to determine the total number of calories burned per day.

“Once you learn your number of calories you burn at rest, we are able to properly prescribe the amount you should be eating based on your activity level,” Drake said.

Calorie FIT is most popular test among people looking to lose weight since it helps determine the appropriate energy expenditure and caloric intake required for weight loss.

Exercise Rx Exercise Rx offers FIT customers a customized exercise “prescription.”

After a 60-minute one-on-one meeting, a trained fitness professional designs a program tailored to one’s individual goals and lifestyle. Exercise Rx differs from other programs because it not only focuses on the fitness routine but also on the education and behavior necessary to incorporate and maintain healthy habits.

A large focus of the program is educating participants to make permanent lifestyle changes and overcome barriers to a life of health and wellness.

Muscle FIT The Muscle FIT assessment analyzes both muscle performance and movement. The muscle performance analysis uses strength, endurance, and flexibility tests to evaluate the muscular system. This analysis helps determine whether your strength is lower or higher than that of others in your age range. The movement analysis helps

determine tight or weak muscles that can impede performance. Once muscle weaknesses are identified, recommendations can be made to not only help prevent injury but also move better.

Nutrition FIT Nutrition FIT analyzes diet and provides a customized nutrition program. A consultation with a registered and licensed dietitian includes detailed evaluations of current caloric intake and lifestyle. A meal plan can then be developed according to one’s specific needs.

Beyond these assessments, FIT also offers three main fitness and nutrition programs: GET FIT, FIT to the Core, and Weight Loss Express.

GET FIT GET FIT incorporates both exercise and weight loss within the program’s 12-week span. Each week on the program consists of three, one-hour workouts and a one-hour seminar on nutrition, behavior change, and exercise education. The program also includes a before and after DEXA body composition test so that changes in fat, muscle, and bone can be accurately tracked.

FIT to the Core The purpose of the FIT to the Core program is to educate and train individuals on preventative measures and exercises that can help strengthen and stabilize the core as well as reduce back pain. The program consists of four 45-minute classes and is ideal for people who spend large parts of their days sitting.

Weight Loss Express Weight Loss Express is a 12-week program led by a registered FIT dietitian that focuses on educating participants on nutrition, exercise, and the behavioral aspects that come along with successful weight loss.

Knowing where you stand on the health and fitness spectrum is an excellent starting point for making lifestyle changes. Whether your goal is to lose weight, gain muscle mass, or simply become healthier, knowing your numbers is a crucial component to success. afm

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OFFERS EXPIRE 12.31.13

Train AFMDC

Your AFMDC Recap Neither hills nor water stop these runners

By TexasRunningPost.com

David Fuentes, Tia Martinez Destroy Course Records at Run for the Water

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he Gazelle Foundation Run for the Water is all about raising awareness and funding for clean water projects in Burundi. That’s a given. But nobody said anything about rain, lightning, and a little thunder tossed in for good measure.

“You thought it was humid?” asked David Fuentes.

“I thought it was nice.”

Winners can say stuff like that. Fuentes, the 26-year-old former star at St. Edward’s University, won a very competitive men’s ten miler with a personal- and course-record of 49:07—more than a minute faster than what he ran last year in cooler, dryer conditions.

The women’s race wasn’t nearly as competitive as the men’s, but 25-year-old Tia Martinez (Kool) was absolutely dominant. With two-time defending champ Betzy Jimenez in Denver, Martinez was off by herself—smashing the women’s course record by more than three minutes.

This wasn’t exactly the plan designed by Martinez’s coach, Steve Sisson of Rogue Running.

“Steve wanted me to go out a little slower than I actually did,” said Martinez, “but I just felt so good that 5 minute, 30 second miles felt comfortable. I was running with Marc Bergman for the first four or five miles but, once we made the turn onto Pecos, I had a little bit of a cramp and backed off a bit. Once that passed, I got back into it pretty well.”

December 8, 2013

Next Up: Austin Runner’s Club Decker Challenge Half Marathon

Ten Tips to Train Running Downhill for Upcoming Distance Challenge Races Run downhills weekly. You’ll need to train on the downhills regularly to get accustomed to the pounding. But, one or two runs a week on a formidable downhill is plenty. Some good, long, downhills to train on in Austin include Exposition, Balcones, parts of Duval, Far West, Ladera Norte, and Mount Bonnell.

Don’t slap your feet. Slapping your feet can be a sign of weak shin muscles, so you might need to strengthen them with leg extensions.

You can reduce the slapping by—again—shortening your stride. Your knees should come forward before the feet. The feet should follow the knees.

Warm up first. Don’t begin any run by flying down a steep hill. Your muscles simply won’t be ready for the stress. Run for at least 15 minutes and tackle the uphills before your first major downhill. If you are doing a series of hills, run progressively faster on each downhill, with the fastest one being the last.

Maintain an upright body posture. The tendency on steep downhills is to lean backward. This is the number one sin. Try to keep your torso perpendicular to the horizon and your head still.

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Start with an easy hill. Pick a gently sloping hill—not some monster like Jester—and run up slowly and then push the pace on the downside. Allow yourself to go with the flow of gravity. But don’t pinwheel (i.e., run too fast). Control your speed. Use your arms like outriggers for balance.

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Shorten your stride. The tendency is to open up your stride too much—this leads to over striding and running out of control. It’s better to keep your stride relatively short and increase your leg turnover. If you find that your turnover feels too fast, shorten the stride even more until you feel comfortable—comfortably fast.

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Avoid bouncing. You should attempt to flow down a hill without allowing yourself to bounce up and down; it’s inefficient and stressful on your lower legs.

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Step lightly and keep your feet close to the ground. Since you’ll be running so much faster on the downhills, there is the natural tendency to want to “get air” with each stride. However, this is inefficient and simply increases the pounding your legs take.

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Let gravity work for you. On a downhill, you won’t have to overcome as much gravity to run faster. Visualize gravity pulling you steadily downhill and across the flat section or up the next hill.

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Use your momentum. Once you can see the next flat section (or uphill) on the course coming up, try to extend the speed you have built from the downhill into that next section for maybe a minute or so before slowing your leg turnover and getting into your normal cadence. afm 10

Keep checking austinfitmagazine.com for the latest 2013-2014 AFMDC leaderboards. We'll be updating as that information becomes available.

Runners who are interested in participating in the 2013-2014 AFMDC must register for the series at austinrunners.org/austindistancechallenge; registrations for the individual races are completed separately at each event’s website. Look to the Austin Runners Club for free training for both the half and full marathon distances.

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Train TRI

Tracking Progress in Triathlon

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Using a seasonal approach to measurement

By Stephan Schwarze

lot of triathletes are “Type A” personalities.

Tracking and measuring progress and performance in workouts is a standard routine, and we do it all year around. This can lead to a heavy reliance on data and repetitive routines.

Instead of becoming a slave of technology, try utilizing the following ideas. They will help you take a more flexible approach to measuring progress in training, depending on how far along you are in your training season and what discipline you are tracking.

A first step is to ask yourself several times throughout the year, “Why am I tracking my training?” You should not just do it because it’s a habit, because your friends do it, or because you want to brag about overall training mileage. The objective should be to analyze the data from previous workouts in order to plan and set goals for your next training phase, and to become aware of any changes needed in your training.

What to Measure As triathletes, we need to make sure to take relevant—and possibly different—metrics in each discipline, and, in addition, look at the overall training across all sports.

Swimming: It makes sense to track primarily overall swim mileage, as well as speed (interval times), for key workouts.

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Running: Distance and number of weekly workouts are good metrics during easy training phases. Terrain and weather conditions have an impact on these numbers only insignificantly. As training progresses, running pace (minutes/ mile) is the most valuable metric for key workouts.

Cycling: A 30-mile ride through steep hills is significantly harder and takes much longer than a 30-mile ride on a flat course. So, tracking time is more relevant than tracking distance. If your rides are a mix of outdoor rides and indoor trainer rides, make sure to consider this when you compare riding volume between weeks. Generally, trainer rides are more effective. As a rule, I assume that, on the trainer, you need to ride about two-thirds of the time as you would outdoors for an equivalent effect.

To track intensity, power output is the most valuable metric for cycling (see below).

What to Track uring the off-season, try to stay away from measuring and tracking for most training activities. The main goal during this time is to recover and recharge so you can pick up harder training again for the following race season. It helps to get a break from tracking distance, speed, or intensity of your activities

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during this time. In my opinion, there are only two reasons to do detailed measuring or performance tracking during off-season: 1) You plan to use a new power meter, HR monitor, or other tool. The off-season is the time to become familiar with a new device in order to be able to use it fluently when training picks up again.

2) Measuring paces or times can be useful for evaluating equipment. For example: Riding the same course on the same day with the same intensity but using a different helmet or wheels can help you assess which helmet or wheels performs best.

Tracking in Base Training s you pick up volume and mileage during base training, measuring progress can be achieved with some simple metrics. For swimming and running, it makes sense to primarily track overall mileage. For cycling, I prefer to track riding time during this period. With some exceptions, there are very few workouts during base training for which I track intensity (such as power or heart rate).

Additionally, tracking overall workout time (across all sports, plus gym work) is beneficial during base season to see increases from week to week.

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Using Analysis Tools aking metrics and tracking training progress are only useful if you analyze the data later and take action according to their results. So, what is the best way to analyze results?

If you use a single device to measure workouts in each sport, then the manufacturer software is probably your easiest choice. For example: A lot of multisport athletes use Garmin devices, as Garmin’s software and Connect service are fairly useful for analyzing results.

If you use different devices, or you manually measure performance (e.g., by just tracking time with a watch), then a generic software solution is more suitable. TrainingPeaks is probably the most popular solution, and it provides plenty of features to analyze workouts.

My personal preference is SportTracks 3.1.

It is very reasonably priced, has access to lots of plugins, and is full featured to analyze all your workout activities.

Regardless of the tool you use to analyze your training results, make sure you know what to look for in the data, or get help from a coach or experienced athlete. For example, in addition to just looking at interval times and paces, analyzing recovery data (how quickly your heart rate drops between intervals) is a valuable indicator of your current fitness level.

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Make Your Metrics Work on’t track workouts only for the sake of measuring. Adjust what you track on the basis of how far along you are in your race season. Collect metrics that are useful to plan, adjust your training going forward, and analyze past training data regularly so that you can take action. afm

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Tracking in Build and Race Season s race season approaches, tracking will change. This is when performance data related to the intensity of workouts should be the main focus.

For swimming, interval times per distance are key. For running, paces at certain intensity levels during speed work, tempo work, and long runs are the best indicators to see week-over-week progress. Cycling is probably the most challenging to measure, as measuring speed has limited value because the terrain and weather can have significant impact. Heart rate (HR) zones are a better indication of training progress, but, even for this element, you can see variations over weeks that are not related to training. For example: I found that my heart rate is significantly higher on days after air travel. General health conditions also influence most athletes’ heart rates.

So, the most useful metric to track cycling performance progress during build periods and race season is power. Power meters are certainly more expensive tools

than watches or HR monitors but, at a certain level of fitness, it makes sense to consider using these.

Even during race season, my advice is not to measure and track every workout. As a triathlete, you’ll probably have between three to six key workouts each week.

Those are the workouts that make you faster, and those are the ones for which you want to track progress. For other training, such as recovery rides or easy runs, just a basic metric (mileage run, or time in the saddle) will be enough. There is little to no value analyzing the paces or power numbers for such workouts.

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Train Swim

Goals with Gratitude

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Visualize dreams to enjoy the journey to success

s an athlete, you are probably familiar with goal setting. It is one of the appeals of sport. Goals are born of ideas. You create a vision, consult with advisors and coaches, develop a strategy, execute said strategy, evaluate the outcome, and repeat with fervor. But goals require measurable objectives to mark success along the way—a kind of road map on your journey, a light unto your path, peanut butter to your jelly, so to speak.

By first defining personal success, you allow for the creation of an action plan toward a greater vision, a greater you. Success looks different for every person, and, as my good friend Kim once told me, “Comparison is the thief of joy.” We have unique gifts and interests, so don’t peak into your neighbors’ lanes to see what they are doing. Just be the best version of you.

Be an idealist when setting your goals; be an optimist on the road to pursuing them; and be a realist when assessing the honest endeavor.

An Olympic Dream y first goal-setting experience was with my mom in 1996. We lived in the Atlanta area, and our family finally made it to the

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By Kathleen Hersey

Olympic swimming venue. I can’t tell you what event we saw; I can’t even tell you who stood on the podium wearing USA gear, hand over heart, singing the national anthem, but I knew. I looked my mom square in the face, and I told her I was going to be an Olympic swimmer. The sides of her lips curled up as she let out a chuckle while she watched me, a messy-haired 6-year-old, stomp my foot and watch the fireworks that celebrated the gold-medal win for the USA. Little did we know the commitment our family signed up for or how long the road to Beijing would be. It is not skill that makes an Olympian: For me, it was the affirmative language, the unquestioning desire, the rock of my family and my faith in Christ, and the unconditional love and support that made my Olympic dream a reality. If we consistently move toward and become the pictures we paint in our minds, then let us guard our hearts and filter what we let ourselves “ingest” in our daily routines. To quote from 2 Timothy 4:7, “I have fought the good fight, I have finished the race, I have kept the faith.”

You have probably heard one or a few of the following: Life’s about the journey, not the destination; be present; believe in belief; live in the moment, and so on. Learning is part of growth, a part of change. Giving yourself time to absorb what you learn is

a necessary ingredient. Give yourself time to rest.

As athletes, rest is easier said than done, but rest allows us to slow down—to visualize, to reevaluate and reenergize.

All action can be purposeful, but all action does not have to be physically active. Accept your circumstance with gratitude and always move forward.

A Wise Man Once Said… distinctly remember the first time I met Brendan Hansen, the U.S. swim team captain at the 2012 London Olympics. It was 2006, and I was a young 16-year-old on my first national team. When Brendan sat next to me, I scrambled to find things to talk about so he would think I was one of the cool kids. I asked him—the day after he broke his umpteenth world record for the meet— “Do you still get nervous before races?” He looked me straight in the face and began to laugh out loud, saying, “Of course! You think the nerves go away? No way… if anything they get worse because of other people’s expectations! You have to learn to stay in your own lane, control what you can control, and let everything else go. You have to be confident in your preparation.”

Life’s biggest lessons come from the moments we allow to happen. When we allow tunnel vision to expand into the whole life experience, we create possibility, and we generate the enthusiasm and excitement necessary for our motivation, which is necessary for our action.

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Your Goal-Setting Game Plan 1. Set goals with measurable objectives and frequently check-in. Set really big, extraordinary goals.

2. Persevere. Be enthusiastic about what you are doing. No one else in the world is pursuing what you are pursuing the way you are pursuing it. Pursue with passion!

3. Write it all down. Recording your efforts and daily activities will bring you confidence on game day.

4. Movement is not necessarily movement forward. Sometimes we need to slow down to remember the reasons behind the actions. Rest could ignite your purpose... get inspired! afm

Use this swim workout to kick start your goal setting Warm-up 400–600 free; swim every fourth 25 backstroke (this opens up the shoulders) 300–400 kick; every fourth 25 allout kick (this warms up the legs) 200 IM: 25 fly, 25 free, 3 breaths/ 25 back, 25 free, 2 breaths / 25 breast, 25 free, 1 breath / 25 free, 25 no breaths (holistic warm up and spiked heart rate without taxing the muscles) Main set (Four rounds) 200 pull breathing 2–3 times per lap, or pull back or pull breast (10–20 seconds rest)

TEXAS

CENTER

2 x 125 IM (Round 1: 50 fly, 25 back, 25 breast, 25 free/ Round 2: 25 fly, 50 back, 25 breast, 25 free/ Round 3: 25 fly, 25 back, 50 breast, 25 free/ Round 4: 25 fly, 25 back, 25 breast, 50 free) (20–30 seconds rest) 4 x 50 One swim, one kick on the same interval; the kick should be touch and go, and the swim should be fairly fast as well (if you need to modify, add time to the kick, but make it short rest)

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Warm-down 200: 50 kick, 100 swim with double arm backstroke, 50 swim Total distance: 3,700–4,000 yards/ meters This workout will challenge your speed and endurance. Try training faster and just watch yourself race faster next season!

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Train Cyclocross

The Do’s and Don’ts of Cyclocross

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How to make the best of this run/cycle combo By Sean Ahmadi

f you’re reading this, you’ve have either painfully experienced several cyclocross races or are wondering how to jump into this wonderful, addictive, and, more importantly, crazy discipline of cycling.

The basics go something like this (and, as many of you may know, even the basics don’t sound like a bike race or a particularly sane undertaking, for that matter). A cyclocross race is a circuit typically contested on local parks and sometimes on private lands. The course is mostly grass mixed with a variety of dirt road, pavement and trails. Beginner races last about 30 minutes, while professional events can go on for up to an hour.

Within that circuit, riders encounter wooden barriers so high that they must dismount the bike, hills so steep as to be almost unrideable, and sands pits that completely suck the momentum from tires.

Some courses also have natural obstacles such as fallen trees, rocks, or creeks where participants must again jump off the bike, carry it to the other side, and then jump back on without damaging the bike or themselves.

I know I don’t paint a very pretty picture, but it’s really not all bad because by the time you realize how horrible it is, you only have two laps to go and your competitive instincts won’t let you quit. And,

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the change of pace and the high adrenaline associated with almost crashing every few minutes are very attractive.

Now that you’re aware of what you’ll be getting into, let’s talk about the “Do’s” and “Don’ts” to help you avoid all the painful mistakes I went through.

Don’ts Let’s take a look at what doesn’t work in cyclocross.

• Don't wait until the last second to jump off your bike like the pros do when approaching the barrier. Trust me on this: You don't want to face plant in front of cheering fans.

• Don't jump back on your bike like you are Superman with your body about two feet higher than the saddle. Please think about what part of your body will come into contact with the bike first, how small that bike part is, and how important that body part is.

• Although you can race some cyclocross races on a road bike, don’t use road tires to race. If you do, you’ll spend more time picking yourself off the ground than my 5-yearold son can count.

• And no matter how much you may want to, don’t lean

photography by Brian Fitz simmons

forward when you transition from grass to the sand pit—unless you want to demonstrate to the crowd what a human catapult looks like.

If you are still reading, then you were meant for this sport and I salute you.

Do’s Here’s what you should be doing before your upcoming cyclocross race.

The most important thing is to practice getting on and off the bike, so much so that you don't have to think about it.

• Go to your local soccer field and ride very slowly. While holding onto the handlebar with both hands, swing your right leg around and behind the back wheel, bringing it behind your left leg. From here on you are coasting towards your obstacle and can control the speed of the bike with brakes.

• When you are ready, unclip your left foot and bring your right foot to the ground behind the rest of your body and, immedi-

ately afterwards, follow with your left foot. You are now running next to the bike and grasping the handlebar with both hands.

At this point, if you have to carry your bike over a barrier or obstacle, you will grab the top tube with your right hand, lift the bike over the barrier, and gently put it back on the ground. If you drop the bike to the ground, a hard landing will typically cause the chain to fall off the front gears.

• Take several steps as you get ready to remount. Swing your right leg behind the bike and put your thigh on the saddle, sliding your hip over it to avoid major pain and drama. This is the most difficult part of remounting and it will take a lot of practice to master, so be patient and practice it slowly. I always get asked, “How slow should I practice this or any other skill?” My answer is always the same: “Slow enough so that you are able to execute the skill correctly and deliberately.”

Now, let’s talk about sand pits. Sand pits are strange in the sense that speed can be your friend if your body is in the right position and your worst enemy if you’re leaning forward and putting weight on the front wheel.

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Train Cyclocross

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PhotoGraphy by Brian Fitz simmons

• As your front wheel comes in contact with the soft sand, it will lose speed and momentum very quickly. It’s like grabbing a handful of the front brake, and we all know what that does (can you say “endo”?).

• Shift your weight to the back of the bike and put more of your body weight on the back wheel. Realize that your bike will typically have a mind of its own when it’s going through the sand pit, and it’s best to “let go” to some degree, which means loosening up your gorilla grip on the bar and let your bike find the best place to ride. If you are able to find a good line through the sand, then, as you approach the sand pit, line your front wheel up and your

bike should follow that rut and you won’t lose as much speed.

Ultimately, a cyclocross race is a series of sprints that are interrupted by barriers, steep hills, and sand pits. Once you have honed your skills and feel ready for battle, sign up and enjoy the rush and camaraderie as you discover why more people are signing up for cyclocross races every year.

Please feel free to email me about your experience, and you are always welcome to email me with questions about training and racing anytime. afm To see a cyclocross workout from Coach Ahmadi, visit austinfitmagazine.com for the online article.

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• Rent and sell water purification machines Photos were taken at the Georgetown Cyclocross Festival, which benefits the Cyclocross Project 2015. Lead by coach Rolando Roman, the program for kids ages 4 to 13 works to develop bike skills for cyclocross, sportsmanship, and a lifetime fitness habit among its young participants. The Cyclocross Project 2015, which is completely free for the children, also removes any financial burdern to participation. The cyclocross season is over now; a new program will start in August 2014 (see cxproject2015.org for more information).

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Train Muscle Movement

Circuits…

More Work, Less Time!

Beating the clock with exercise combinations

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By Diane Vives, M.S., C.S.C.S.

t is a well-known fact that circuit training is an effective and efficient approach to exercise; you can get more work done in less time by doing more than one exercise in succession.

The challenge, however, is in creating circuits that meet all the different strength and energy demands needed to achieve body composition and performance goals. The key is to use circuits in ways that make your body more efficient at handling different overload variables at different speeds; that way, you can do more work in a shorter time period as well as boost your potential physical capacity with more powerful movements. This means alternating the focus for your circuit among strength, muscle development, strength endurance, power, and power endurance.

While the idea may seem daunting, it is actually easier than to adjust your training than you think.

Last month, we used a work out that incorporated movements to build a total-body circuit for general strength and conditioning. This month’s circuit focuses on bringing up the intensity and combing strength and power. When working with performance training athletes to be more powerful in sport-specific movements, we often employ complex training sets, which use a maximal strength

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exercise immediately followed by an explosive power exercise in the same movement pattern (e.g., squat to vertical jump). Athletes prepare for weeks to have the appropriate strength and technique to safely accomplish this very high-intensity, low-volume type of training. For the purpose of safely challenging the body at all fitness levels, we’ve incorporated more conditioning, with the ability to do a higher volume of reps with lower resistance or load by modifying the approach and using strength endurance followed by a power endurance movement. What’s called a transition movement is then made to allow the muscles overloaded in the strength-to-power exercises to actively recover while still having a higher overall workload for the circuit.

The circuit strategy incorporates the following: A. Strength or strength endurance exercise in one movement pattern, B. Power endurance or speed endurance exercise in same movement, and C. Transition of a strength or strength endurance exercise in a different movement pattern.

photography by Brian Fitz simmons

1

Alternating Incline Dumbbell Press Purpose: Use a strength exercise for an upper body pushing movement. The incline press also encourages good functional movement and stability for the entire shoulder complex when set up correctly.

• Lay on an incline bench adjusted at approximately 60 degrees from horizontal, with arms extended and the dumbbells positioned directly over your shoulders.

• From that start position, actively pull the dumbbell down toward the shoulder by bending at the elbow and shoulder. The angle of the upper arm should be 45 degrees or less from the body.

• As you pull, imagine pulling each shoulder blade down and in toward the opposite back pocket.

• From the bottom position, return to start by pressing the weight over the shoulder in a smooth, controlled motion.

Alternate choice: If you have any limitations due to shoulder pain in the vertical portion of the movement, you may substitute a standing chest press with a cable or band.

2

Planks with Hand Touches Purpose: Use a speed-endurance exercise that involves the upper body pushing movement with the added bonus of increasing shoulder stability demands from a ground-based movement combined with the core demands of the plank position.

• Start in a plank position with feet placed shoulder-width apart and hands placed just outside shoulder-width apart, at chest level.

• Keeping the spine as long as possible and in a neutral position, pick up one hand and touch the top of the opposite hand while maintaining a stable plank position.

• Try to keep your body as centered as possible and the hips and shoulders parallel to the ground.

MOdel Inez Escamilla

• Count the repetitions completed within 20 seconds while only moving as fast as you can control and perform proper technique.

Alternate choice: If this is too challenging, begin in a plank position with hands under each shoulder and simply alternate picking up each hand 2-3 inches off the ground.

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Train Muscle Movement

3

Arc Rotations with the Landmine Purpose: Try a rotational exercise that uses more hip and torso action, creates a different movement pattern, and allows for active recovery of the upper body.

• Start with feet shoulder-width apart. Hold the bar at the top position with both hands facing outward, just outside the shoulder and slightly in front of the body.

• Make sure the ankle, knee, and hip are vertically aligned and partially flexed for an athletic position for the start.

• Extend the lower body and arms to initiate the movement while the hips and torso create rotation.

U

se this circuit strategy for lower body movements and upper body pulling movements to increase efficiency and workloads for the entire body. Remember: The third movement is “active recovery” and, although it should still be challenging, be sure to

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• The end of the bar should create an arc.

• Decelerate the bar just outside and in front of the opposite shoulder and use the lower body to absorb the force.

• Reverse the motion and repeat the movement, alternating from side to side with control.

Alternate choice: Use a standing med ball rotation or Russian Twist to

incorporate a rotational movement for the active recovery.

choose a load or position that allows you to partially and specifically let the muscles used in the first two movement patterns recover.

Have fun and build circuits with better purpose! afm

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The Gift of Exercise

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Keeping fit (and sane) this holiday season By Carrie Barrett

ive yourself a pat on the back. You've survived Thanksgiving and are now running full speed into the December festivities of frenzied holiday hoopla.

If you've ever needed a multi-sport mode on your watch to monitor your activities, now would be the perfect time. Your traditional swim-bike-run mode becomes shopwrap-eat. December is the month where everyone becomes an endurance athlete, because it takes stamina to get through it.

December is also the month where our regular fitness routines take a back seat to Snickerdoodles and eggnog. Although it can be daunting to get out of your regular routine, don't fret. Exercise comes in many forms, and even the most non-traditional activity can alleviate holiday stress and protect your sanity.

Exercise as a Holiday Stress Reliever have a membership to LifeTime Fitness, and it's not just because of the decadent spa-like atmosphere (although that certainly doesn't hurt). I have a membership, in part, because they have locations in all of my family holiday hotspots: Austin, San Antonio, and Columbus, Ohio! The formula is the same regardless of locale and last name. Holidays + Family = Stress. I love going to a gym when I'm home for the holidays. Not only does it get me out of the house for a few hours, but it feels like vacation. I get to sample new classes and different instructors. I get to make a fool of myself in yoga knowing I'll likely never see these people again (at least until next Christmas). In fact, I discovered my inner kickboxer last year when I was home for Thanksgiving. You can bet I was full of gratitude when I was kicking the hell out of the air with the force of Tyson. Unfortunately, my hamstring hasn't been the same since.

Stress leads to some irrational behavior, especially during the holiday season around our loved ones. Some of us eat too much, some of us drink too much, some of us brood with contempt like Scrooge, and others make a sport of passive aggressive “joking.”

Instead of giving in, take it out on your nearest treadmill, trail, spin class, or CrossFit WOD. Everyone will be better for it, and you'll feel less guilty about the holiday gluttony.

I

Exercise as a Way to Justify the Grub 'm not even going to try to excuse my way out of this one. I love to eat. I come from a lineage of short, but stout, Italians. In fact, I'm pretty sure my Grandma Sergio rowed the boat into Ellis Island herself. If she didn't, she definitely spent the whole ride yelling orders to the captain who did. Her biggest legacy to our family (besides her not-so-girlish figure) was her love of all things with white flour and starch. Every year, a bunch of kids, grand kids, and

I

cousins get together in her honor to make homemade spaghetti and ravioli for Christmas Day. This isn't your average Chef Boyardee ravioli, either. These babies are as big as your face and stuffed with a combination of meat, spinach, and ricotta cheese.

Paleo fanatics and vegans can finally agree on one thing: There is nothing healthy about this epic dose of egg and white flour stuffed with meat and cheese. I actually have gotten better over the last few years with portion control and knowing my limits. I try to fill up at least two-thirds of my plate with salad and veggies. I'm the girl who brings a kale dish to share, which means I get it all to myself.

It allows me to participate in tradition and set a good example. It's a good strategy, and I'm used to being mocked for my strange, healthy eating habits. Sitting around the room with 70 of my loved ones makes me happy and full. If I have to run five (or 15) extra miles, so be it.

Exercise as a Bonding Experience f you have a chance, head outside for a walk with a sibling or a parent.

Better yet, participate in a holiday fun run together. It's definitely time well spent, especially if you beat said sibling in the race.

Help your parents rake leaves or shovel snow. My parents are in their mid-70s and still cut about four to five yards every week during the summer. In the fall, they are raking leaves for neighbors half their age. Winter wouldn't be the same if my dad wasn't walking his snowblower up and down driveways. It keeps them moving and “it gives Dad something to do,” as my mom would say. Rare bonding moments like these not only cure cabin fever but can also bring you closer together. There's something about a combination of endorphins and helping those you love that make you want to just hug each other and sing “Joy to the World!”

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Wrapping Up Fitness xercise is a gift to ourselves during the holiday season, and it can also be a great gift to others. If you've given your sister cute scarves for the last few years, give her a membership to a yoga or Pilates studio. Cycle studios, pure barre, CossFit, and boot camps are just a few examples of new fitness trends that appeal to people of all ages and fitness levels. Plus, they're a heck of a lot more effective than last year's shake weight and Snuggie that are sitting in the back of the closet waiting to be regifted at the next white elephant party!

I think I figured out why Grandma got run over by a reindeer.

She was on her way to the gym for a little stress reliever! Happy holidays, and I'll see you at the gym—after I indulge in the homemade spaghetti! afm

E

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n! e tio hit ca W o n L w Be Ne o @ C So

Events Featured Ballet Austin Presents The Nutcracker

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December 15

SATYA: Winter Workshop With the arrival of winter in Austin, inconsistent weather patterns may leave your body feeling a little tense, which is where Castle Hill Fitness’s SATYA yoga workshop comes in. SATYA stands for Sensory Awareness Training for Yoga Attunement. The practice helps with movement throughout joints and utilizes range of motion techniques. Whether you are dealing with stiff joints or simply need a stress reliever, the Satya Winter Workshop is a great way to keep agile this holiday season. castlehillfitness.com/calendar/877/satyawinter-workshop

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December 21

Austin Toros vs. Delaware 87ers: Season of Giving Night If you’re itching to catch some live sports amidst all the holiday mayhem, a night of basketball may be just what you need. This month, the Austin Toros face off with the Delaware 87ers on their annual “Season of Giving Night.” Tickets start as low as $5. nba.com/dleague/austin

ARTS November 27- December 29

A Christmas Story at The ZACH Theatre This month, the ZACH Theatre brings a holiday classic to the life with Austin’s first professional theatre staging of A Christmas

Story. The play will run throughout almost the entire month of December and is a fun alternative to catching the original film version on TV. zachtheatre.org December 7- December 23

Ballet Austin Presents The Nutcracker This year marks Austin’s 51st annual production of The Nutcracker. Ballet Austin brings this beloved classic to life with new sets, costume designs, and backdrops along with choreography by artistic director Stephen Mills. Tchaikovsky’s well-known score will be played live by the Austin Symphony Orchestra. Tickets start as low as $15. balletaustin.org/atb/nutcracker2013.php

December 7

A Snow Spectacular Event Benefitting Children Fighting Cancer and Their Families This month, Battle for a Cure Foundation presents “A Snow Spectacular Event Benefitting Children Fighting Cancer and Their Families.” The event will have over 25,000 pounds of real snow blown over a 1,230 square foot area, giving Austin children the snowy holiday season they’ve always dreamed of. While kids play in the snow, parents can grab a drink at the adult beverage cash bar and enjoy the event’s live music. battle4acure.org/events December 8

December 27

Shen Yun at the Long Center for Performing Arts Shen Yun’s critically acclaimed performances celebrate China’s traditional arts with breathtaking choreography and costumes, state-of-the-art digital backdrops, and music from a full live orchestra. Each performance is a journey through 5,000 years of Chinese civilization and tells stories of ancient heroic legends with positive messages. Tickets start at $50. shenyun.com/Austin

LIFESTYLE December 1

Austin Weihnachtsmarkt The German-Texan heritage society is hosting a German Christmas market; the festival atmosphere will include traditional German Christmas music along with handcrafted items imported from Germany—holiday favorites such as nutcrackers, ornaments, and German-style baked goods will be available for purchase. Kids can expect visits from both the historic American Santa Claus and the traditional German Sankt Nikolas. germantexans.org/christmas-market December 2

Austin’s December Startup Grind This month, Startup Grind presents a talk with the CEO and co-founder of Map My Fitness, Robin Thurston. Thurston will discuss his own personal journey to success as well as how his experience in both cycling and technology inspired the creation of Map My Fitness.

Ticket prices start at $10. startupgrind.com/austin

2013 Dancing With The Stars Austin Love the TV show? Love to dance?

Lexus of Austin has paired professional dancers with Austin notables such as Becky Beaver and Will Hardeman for a night of fun and competition. The danceoff raises money for the nonprofit Center for Child Protection while providing glitz, glamour, and a rollicking good time. centerforchildprotection.org/events/dancingwith-the-stars-austin-2013 December 8- December 22

Austin Trail of Lights The Austin Trail of Lights returns to Zilker Park for a two-week run. The holiday staple event will have over 50 light displays winding through 1.25 miles of the park. Each night of the event, Austinites can not only expect to enjoy beautiful displays but also live music, carolers, activities for kids, and delicious foods from local Austin vendors. austintrailoflights.org

THE COOLEST WAY TO GET FIT IN AUSTIN!

December 17 – December 24

Armadillo Christmas Bazaar If you’re looking for some unique gifts this holiday, look no further than the Armadillo Christmas Bazaar. This weeklong event combines music, art, and beer to make your Christmas shopping a much more pleasant experience. The event is both an art fair and music festival, with opportunities to purchase handmade items from over 160 artists. Day passes are only $7 a piece. armadillobazaar.com

Submit your event online at austinfitmagazine.com

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Adult and Youth Hockey Leagues Instructional – Advanced NORTHCROSS MALL 2525 West Anderson Lane | 512.252.8500 WWW.CHAPARRALICE.COM

Rides&Races Featured Decker Challenge and Brown Santa 5K/Kids K

December

Texas Trails Endurance Run (50 mile/50K/25K) Huntsville State Park, Huntsville • solerssports.com/our-events/

December 1

Austin Jingle Bell 5K The Domain, Austin • madd.org/local-offices/tx/events.html

Give Love 5K McAllister Park, San Antonio • carreraraces.com/givelove5k.asp

3rd Annual “Original” Santa Antonio 5K Walk/Run Sunset Station, San Antonio bishfoundation.net/santa_antonio_5k_run.html

Spicewood Vineyards Half Marathon and 10K Spicewood Vineyards, Spicewood • runintexas.com/spicewood

Round Rock Rotary Reindeer Run Dell Diamond, Round Rock • 5r5k.org December 6

Lights of Love 5K and Family Fun Run Mueller Hangar, Austin • rmhc-austin.kintera.org/faf/home

San Antonio 5K Santa Boogie Tower of the Americas, San Antonio • athleteguild.com/running/sanantonio-tx/2013-san-antonio-5k-santa-boogie Run Like the Wind 2013 The Canine Center for Training and Behavior 6901 Old Bee Caves Road, Austin • schrodifund.org/runlikethewind.htm

Light the Night for Sight Holiday 5K SeaWorld, San Antonio texas.preventblindness.org/2013-light-night-sight-holiday-5k

Dirty Girl Mud Run Cycle Ranch, San Antonio • godirtygirl.com

December 7

Decker Challenge and Brown Santa 5K/Kids K Travis County Expo Center, Austin • austinrunners.org This is race #3 in the Austin Fit Magazine Distance Challenge

December 8

Austin Trail of Lights 5K Zilker Park, Austin • austintrailoflights.org Run For Your Lives Zombie 5K Rusty’s Walnut Creek Ranch, Cedar Creek runforyourlives.com/locations/austin-tx/

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Natural Bridge Caverns Duathlon Natural Bridge Caverns, San Antonio • redemptionrp.com/NBCDu

photo by Jake North

December 14

January 5

Girls on the Run Fall 5K Walter E. Long Park, Austin • gotraustin.org

Rogue Distance Festival 30K/half marathon/10K/Kids K Cedar Park High School roguedistancefestival.com This is race #4 in the Austin Fit Magazine Distance Challenge

Bubble Run Travis County Expo Center, Austin bubblerun.com Lost Pines Trail Runs Rocky Hill Ranch, Smithville lostpinestrailruns.com HITS Endurance – Austin Circuit of The Americas • hitsendurance.com El Sendero Endurance Trail Race (part of the Trail Mix Festival) Reveille Peak Ranch, Burne roguerunning.com/live/elsendero Rugged Maniac 5K Obstacle Race Three Palms Action Sports Park, Conroe ruggedmaniac.com SARR Mission 5 & 10 Mile Walk/Run Mission Country Park, San Antonio saroadrunners.com December 14-15

Spartan Race Rough Creek Lodge & Resort, Glen Rose spartanrace.com December 15

The Dirty Du Rocky Hill Ranch, Smithville • dirtydu.com

January 11

Bandera Trail Run 100K/50K/25K Hill Country State Natural Area, Bandera tejastrails.com/bandera.html January 18

Bruises and Bandages 5K & 10K Lake Georgetown – Russell Park trailheadrunning.com January 19

3M Half Marathon 10201 Stonelake Boulevard, Austin solutions.3m.com/wps/portal/3M/en_us/ halfmarathon/home/ This is race #5 in the Austin Fit Magazine Distance Challenge Cocoa Women's Half Marathon San Antonio • cocoahalf.com

February February 1

Side by Side Run at the Ridge Austin Ridge Bible Church, Austin sidebysidekids.org February 8

The Trail Mix Off-Road Duathlon Reveille Peak Ranch, Burnet roguerunning.com/play/thetrailmix

January January 1

Commitment Day 5K Palmer Events Center, Austin commitmentday.com/austin

Red Run 5K The Shops at La Cantera, San Antonio carreraraces.com/redrun.asp February 16

2014 Austin Marathon and Half Marathon Downtown, Austin • livestrong.org This is race #6 in the Austin Fit Magazine Distance Challenge February 22

January 4

Foam Glow 5K Travis County Expo Center • foamglow.com

Creepy Crawlies and Critters 5K YMCA Camp Cypress, Buda trailheadrunning.com/trailseries.html

Submit your ride or race online at austinfitmagazine.com

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Spe ci al Adve rt i si ng Se ct i on

Holiday The

Gift Guide

'Tis the Season

Austin Fit Magazine's advertisers are here to help you find that certain something for family and friends to make the season merry and bright. Take a look at this collection for more gift ideas—who knows? You may be inspired to try a new workout, buy a home, or perhaps even go dancing.

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Spe ci al Adve rt i si ng Se ct i on

Spicing Up Your Holidays

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with fresh and healthy Con 'Olio Oils & Vinegars gift sets ndulge your friends this holiday season in the ultimate culinary gift. Austin’s first locally owned olive oil and balsamic vinegar store and tasting bar, Con Olio, offers a variety of gift sets that will give your friends and family an opportunity to experience a multitude of unique flavors, such as the Fruity Sampler 60 ml set, featuring Con’ Olio’s Lemon Olive Oil, Fig Balsamic Vinegar, Blood Orange Olive Oil, Tangerine Balsamic Vinegar, Persian Lime Olive Oil & Strawberry Balsamic Vinegar. Customized gift sets are also available upon request. Con’ Olio also offers a variety of wines, pasta, kitchen accessories, pottery and more, making it the perfect

one stop shopping destination for everyone on your list.

Importing the largest and freshest extra virgin olive oils and balsamic vinegars from both the northern and southern hemispheres, all of Con’ Olio’s extra virgin olive oils are chemically tested and sensory evaluated to ensure authenticity.

Additionally, the oils and vinegars have no additives, no chemicals and no preservatives, ensuring that the taster reaps all the health benefits of consumption. Con’ Olio is located in the heart of Austin’s vibrant 2nd Street District, in North Austin at the Arboretum Shopping Center and in Bee Cave at The Shops at the Galleria.

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Giving the Gift of Joyful Movement

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with stress-relieving Go Dance Studio gift certificates

ift giving season is in full swing with its fanciful window displays and catalogs by the dozen, but finding the perfect gift doesn’t require hours of shopping. Why not give a memory, a dream, a hundred smiles -- an experience they will never forget?

Many studies, including one from Cornell University, have shown the gift of a life experience keeps on giving joy, while happiness created by tangible things wanes over time. While fashion is fleeting, gadgets lose their lustre, and even new cars gradually break down, memories are embellished and shine more brightly over time.

So this year, wrap up a Waltz, put some Swing in their stockings, and give the gift of dance! Dance lessons lead to happiness, wellness, and self-

confidence. Dancing relieves stress and keeps the brain and body in the moment, experiencing the joy of moving to music.

And with professional instruction in Latin, Country Western, Swing, Ballroom, and more, a Go Dance gift card will always suit their style.

From a night out dancing as a stocking stuffer, to an unlimited dance package for that special someone, you can choose a gift card that’s just the right size. We invite you to give smiles, memories and moments. Get them to Go Dance!

Go Dance gift cards are available online at GoDanceStudio.com and at our two beautiful studios. For more information on packages and services, call 512.339.9391 for our north Austin studio, or 512.646.2747 for our Lakeway studio.

Our south Austin studio is coming soon!

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S pe ci al Adve rt i si ng Se ct i on

Making a Fitness Connection

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with Denise Bodman, Real Estate Professional and owner of CrossFit 737

enise Bodman is both an owner of CrossFit 737 and a top producing real estate professional in Austin, Texas. Denise is passionate about people and balances her energies between all her passions; Family, Real Estate, Health, Fitness and Nutrition. She prides herself in living and teaching a healthy lifestyle in addition to providing quality service to her real estate clients. After being introduced to CrossFit in the summer of 2010 she was immediately hooked because of the high-intensity and variation workouts.

Helping others achieve their fitness and health goals is a true passion for her. She also loves helping her clients in the real estate industry achieve their goals and brings over a decade of experience and

is an expert in sales and negotiation, project marketing, consulting and customer service. Denise has proven sales, service and training techniques, cultivated leadership abilities, and strong communication skills. As a result of her dedication and values, Denise continues to develop lifetime clients, receive referrals and create strong relationships with elite industry professionals. Whether you are looking to change your life with fitness or with the sale or purchase of a property, Denise Bodman is ready to offer her undivided assistance and expertise.

CrossFit | 275 Lotus Circle, Austin, TX 78737 | CrossFit737.com | 512.906-9600 Denise Bodman | 1209 W 5th Street #300 Austin, Texas 78703 | DeniseBodman.com | 512.903-5129

A Stocking Stuffer Everyone Will Love

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…for the gym, on a run, on vacation and more

PIbelts were created by local entrepreneur, Kim Overton, and are made here in Austin. The SPIbelt’s slender design makes it ideal for the minimalist runner and gym goer, and the pocket’s incredible expandability ensures that items such as phone, ID, car keys and other small personal items, are securely stored.

SPIbelt’s most appealing features include its no-bounce engineering which keeps it in place during even the most rigorous trail runs and activities, plus its surprising expandability allowing it to hold a smart phone in its case, a gym key, car keys, and even a passport (at the same time). Best of all, SPIbelts are only $20.

SPIbelts come in a variety of colors and styles for all types of lifestyles. The waterproof line is perfect for stand-up paddle boarding, the Endurance Race belt is loaded with energy gel loops and race number toggles for the race participant, and our SPI Messenger Bag is ideal for keeping any tablet computer safe and secure.

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SPIbelt.com

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SPIbelt also has specialty belts available online that contribute proceeds to the following local organization: Flat Water Foundation with the purchase of a Turquoise Water Proof belt, American Widow Project with the purchase of the Stars & Stripes belt and wristband, and the Austin Chapter of the Susan G. Komen Foundation with the purchase of the Pink Ribbon belt.

In 2014, SPIbelt will be the Official Running Belt of the Austin Marathon.

Free Shipping

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512-394-6089

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Available Exclusively at Specialty Run Stores through December 1, 2013

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Discover!

MapMyFitness Ambassador Brittany Durbin

A Walk in the Woods

Tell us about it!

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

This month, MapMyFitness ambassador Brittany Durbin takes us on a hike through the Barton Creek greenbelt; to access the route in detail, go to http://ow.ly/qWdUg

An urban oasis, Austin’s Barton Creek greenbelt is only five minutes from downtown. Enter at the trailhead located across the street from Taco Deli on Spyglass Drive. The route starts with a rocky downhill path that leads you to a dirt trail running parallel with the creek bed. If you’re lucky, there will be some rushing water, which makes for a peaceful experience. Surrounded by greenery and rocks, the greenbelt makes you feel like you are miles from the city. This route is also very dog friendly, so if you have a four-legged friend that enjoys the outdoors, bring it along!

I normally hike out about 1.5 to 2 miles, then turn around and head back, but if you’re feeling extra adventurous, extend the hike as long as you want (the trail continues for some six miles). The trail has mile markers, an occasional primitive bathroom, and is great for big groups.

I recommend this route on Saturday mornings around 8 a.m. so the sun is up and the temperature is manageable, regardless of the time of year.

Start/Finish

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Mileage: approximately 3 miles (or however long you want to make it) Starting elevation: 508 feet Max elevation: 577 feet Elevation Chart (feet) Distance: 3 miles Climb: 69 FT www.mapmyfitness.com/routes/ view/316122169

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photo by Brian Fitzsimmons