Austin Fit Magazine - January 2012 by Austin Fit Magazine

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JANUARY 2012

Brothers John Rabb and Josh Godwin, along with respective wives Alexa and Korey, have always had a passion for health and fitness. As soon as they came across Koko FitClub they knew it was an amazing concept to bring to the Central Texas area. An extensive sales, human resources, and education background gave them a great foundation for providing members with the opportunity to get fit and stay fit!. Here’s what they had to say about the Koko FitClub experience. Q: so, what makes Koko FitClub so different from other gyms? A: The major difference is that we don’t really consider ourselves a traditional “gym”. Koko is the world’s first and only automated personal training studio, an entirely new way to exercise. Koko uses patented technology to give a completely customized training experience, without having to hire a personal trainer. It’s fast, it’s fun and it’s effective. Q: how does Koko work? A: Our members come to us from all walks of life... men, women, young, old, heavy, thin...and they all want to be fit, but with very unique goals and abilities. Our Koko FitCoaches work with each person to identify goals and start them on a plan for success. Our Koko Smartraining equipment has built in technology that evaluates each members strength and ability. Every time our members come in, they simply pop in a “Koko Key” into the machine, and the system tells them exactly what to do. Koko recommends the right weight, monitors reps and sets, even keeps

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them on pace. Members get instant feedback and stay motivated to see results quickly. Q: how do your members feel about this unique exercise experience? A: They love it. Some love that they can see their stats and challenge themselves. Most love the efficiency of having just 30 minutes of strength training or just 15 minutes of cardio...with all the benefits of a longer, traditional workout, and often better results. It’s the first time that most of our members have actually enjoyed the workout experience. Q: how does it compare price wise? A: One month of unlimited sessions at Koko FitClub costs less than a single personal training session would cost at most gyms. It’s incredibly affordable, and our members tell us it’s worth every penny, because it works.

I have not touched any exercise equipment since high school, over 25 years ago. Koko Fit’s “virtual trainer” allows me to master each exercise and does not require me to match my schedule with a trainer’s availbility. The ownership and atmosphere, along with 24/7 access, are what make Koko a perfect “Fit” for me. - Doug Dilday Lakeway, Tx

Business sPOtlight

Hate Gyms? Love Koko! Owners with a Passion for Fitness The Reisch’s have a background in personal training, fitness center ownership and gymnastics. They are committed to helping the residents of Austin, Cedar Park & Round Rock achieve their fitness goals.

Koko FitClub has an alternative. Koko FitClub is on a mission to change lives by changing the way people exercise. Koko FitClub, the fitness revolution that’s sweeping the U.S. and Canada, and is now open in Onion Creek, Lakeway, and Parmer Lane, with Slaughter Lane and Parmer Lane North locations coming soon! Finally, there is a way to get a fast and effective workout that helps you reach your fitness goals without having to turn your life upside down. The Koko Smartraining System is like having a world-class personal trainer coaching you every time you exercise—at a fraction of the cost. The patented technology makes sure you’re always doing precisely the right exercise, the right way, at the right pace, for the best possible results. All in just 30 minutes or less!

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Being a former collegiate baseball player, and then transitioning into the workplace, over the past 20 years I have been stressed to find the ideal workout facility and routine to meet my lifestyle. When all hope seemed to have been lost ... Koko® FitClub delivered! In the past, I have invested in memberships to the large fitness clubs - none of which inspired me to “get up and go”. Rows of strength machines were always a challenge remembering how to perform the exercise or were inundated by crowds of people. Koko® FitClub takes all the guesswork out. You don’t “think”, you just “do”. If you are searching for a private club with results, and are ready to be inspired, you owe it to yourself to discover Koko® FitClub today! - Brant & Kristin Parker Round Rock, Tx

I love coming to Koko FitClub. I work full time and am a part time student which means I don’t have time to spend hours at the gym. Koko takes the thinking out of exercise and I feel like I’m in good hands. I love that I can exercise on my schedule and the staff is so friendly and supportive; they keep me motivated! - Kara Dixon Austin, Tx “Koko has given me more results than I ever did when I had a personal trainer. KokoFit Club takes the guess work out of “what to do” for weight training in the gym. I have had phenomenal results! In 4 weeks I have gone down a whole pant size and lost 3 inches. What I am doing is for “life” and I am so thrilled to be part of the Koko family!” - Shellie Carriker Round Rock, Tx At first I didn’t think I could do Koko Fit because of severe knee pain and arthritis. I was unable to exercise without difficulty and pain. I relied on using a cane and kept it in my car at all times.I’ve been coming to Koko since October 18, 2011. I joined for 12 sessions to start with and after about 8 sessions it was working so well, I joined for a year. I love it! I’m on the Arthritis Health Track and have stopped using my cane and have decreased my pain medication. Everyone is very helpful and nice. Robert pointed out how I was compromising my walking stride to favor my knee pain. Once we corrected my muscle imbalance and form with exercise my pain decreased substantially. Denise Rosser, Round Rock, TX

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CONTENTS #JAN2012

Austin's Trey Hardee Reigns as World's Greatest Athlete photography by Brian Fitzsimmons

Trey Hardee may just be a perfect 10 [page 40]

AFM Readers Pick the "Best of"

[page 26] Our readers pick their favorites from Austin's fitness scene

The Ultimate Austin Challenge

[page 33] AFM gets back to basics with a new fitness challenge for Austin athletes CONTENTS

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CONTENTS #JAN2012

In Memoriam [page 25] Austin’s fitness community loses a leader

Roasted Green Beans with Fennel and Walnut [page 56] A crunchy update to a standard side dish

PRODUCT REVIEW

Nexersys Delivers a Knock-Out

AFMDC Leaderboard

[page 34] An entire family evaluates new Mixed Martial Arts fitness equipment

[page 58] Who's out front after the ARC Decker Half Marathon

[page 39] Our plastic surgery columnist, Dr. Robert Clement, sheds light on liposuction

CrossFit Central [page 80] Mo takes on CrossFit—including cartwheels and pull-ups

[page 48] Austinite Sarah Farr gives the scoop on figure modeling and competition

2012 Personal Trainer Guide [page 82] Find your coach in our special advertising section

A Professional's Look at a New Racing Season [page 62] Pro Triathlete Patrick Evoe shares how he sets his training and racing calendar

Improvement: Easy as 1, 2, 3 [page 64] Three commitments every swimmer should make

Changing it up on the Bike photo by Brian Fitzsimmons

MUSCLE MOVEMENT OF THE MONTH

Sustaining the Body through Run Training [page 94] Keep injuries at bay by strengthening stabilizing muscles

[page 66] Putting on a new hat for improved cycling

Easy Days Easy, Hard Days Hard [page 70] Running isn't always about more and harder

EVERY ISSUE 20 From the Publisher 22 Moore Fit Musings

74 Events Calendar 76 Rides & Races

AUSTINFITMAGAZINE.COM JANUARY 2012

ASSISTANT EDITOR Leah Fisher Nyfeler COPY EDITOR Carson Hooks ART DIRECTOR Weston Carls

VP, SALES & MARKETING Alex Earle

DIRECTOR OF MARKETING & COMMUNICATIONS Carrie Crowe CONTRIBUTORS Monica Brant, Patrick Evoe, Brian Fitzsimmons, Whitney Hedgepeth, Jen McRae, Annie Ray, Sally Simon, Steve Sisson, Alexa Sparkman, Diane Vives, Anne L. Wilfong

Just the Facts: Here's the Breakdown on Four Popular Diets [page 53] Four different diets go headto-head in this healthy comparison

EDITOR-IN-CHIEF Melanie P. Moore

ADVERTISING CONSULTANTS Emily Nash, Amity Ponsetti

SPECIAL SECTION

Skip the Cake: What it takes to be a Figure Competitor

PUBLISHER/CEO Louis M. Earle

ASSISTANT ART DIRECTOR Sarah Schneider

KICK MO’S BUTT!

The Skinny on Plastic Surgery

THE TEAM

98 By the Numbers

EDITORIAL INTERN Elizabeth Hitt GENERAL INQUIRIES info@austinfitmagazine.com ADVERTISING INQUIRIES ads@austinfitmagazine.com STORY IDEAS ideas@austinfitmagazine.com EVENT LISTINGS events@austinfitmagazine.com SUBSCRIPTIONS austinfitmagazine.com/subscribe 1905 N. Lamar Blvd., Ste. 105 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

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Letter from the Publisher #AFMletter

It's Never Too Late by Lou Earle, Publisher | photography by Brian Fitzsimmons

ave you ever heard someone say, “I’m too old to change,” or “it’s too late,” or “you can’t teach an old dog new tricks”? Sure you have and you have more than likely said something like this to yourself. This is the time of year when many of us take the high road and commit to all kinds of resolutions that we seldom keep. As each New Year passes with yet another set of broken promises, we often find ourselves falling back on these familiar excuses. Now I don’t want to diminish the value of making New Year's resolutions. That would be almost un-American. In fact, New Year’s resolutions actually date back to the Babylonians about 4,000 years ago, so we seem to be fairly committed to the idea. It’s a little hard to understand that loyalty when one considers that only ten percent of these promises are kept. My personal observation is that part of the dilemma may well be in the mechanism itself. That is, when we make a resolution, it’s kind of a big deal. Everyone talks about their resolutions, and maybe it’s the peer pressure, but we seem compelled to make them almost impossible to achieve. Then there’s the emphasis on “not breaking” New Year’s resolutions and “staying the course.” People tend to keep score and the pressure builds. It becomes a test of personal will or some contest destined for quiet withdrawal. You would think we all have enough stress in our lives without adding more. Of course, when the inevitable occurs, at least for nine out of ten of us, and we finally break down and miss some milestone or activity, we go into a state of absolute despair and give up on the whole thing until next year, when we vow to do better. But it doesn’t have to be this way. When it comes to healthy living and getting fit, any day is a good day to begin. As John Mackey, CEO of Whole Foods, pointed out in our November 2011 issue, “the human body can heal itself fairly quickly.” Furthermore, healthy living isn’t some temporary action; it is a way of life. That really takes the pressure off because it means that we can start any time we want and we can fall off the wagon from time to time as long as we commit to living healthy and fit. We may miss a run or a work out or eat some comfort food now and then, but it is not the end of the world as long as our main routine is healthy. Should we have a sense of urgency to “get on with it”? Sure, if you believe what science and health experts tell us: that a healthy lifestyle makes for longer and better quality of life. Waiting only delays the incredible benefits that this commitment can provide. Can you imagine not beginning a treatment that would cure a health problem? Of course not. So why wait? The real sacrifice is in not beginning. So, do yourself a favor—don’t make adopting a healthy and fit lifestyle a New Year’s resolution. Just get up tomorrow or the next day and begin to make changes in how you live so that being healthy and fit become a high priority. Today is indeed the first day of the rest of your life, but so is tomorrow—and it’s never too late to start again. Keep Austin Fit,

#TwitFIT Question: What's your #DREAM for 2012? @Half_The_Girl 11:42 a.m. via iPhone "I want to reach my goal weight and be at a healthy BMI for the first time in my adult life! And run more!" @SecondMercedes 11:40 a.m. via Web "PR at the Boston Marathon April 16, 2012!!! Tears of joy at the finish line with my loved ones." @jcxray48 12:21 p.m. via Twitterrific "Be on the AG podium at the 70.3, IM & XTERRA worlds!" @thisischristin 12:30 p.m. via Web "Lose 50 lbs. feel like an athlete again. #DREAM" @jojo_welch 12:32 p.m. via iPhone "I am doing things now that I couldn't imagine in Jan 2011. Next year I want to achieve what I can't even conceive is possible now" @vickipegoda 12:35 p.m. via iPhone "My dream is to continue my quest for total health inside and out" @brianleib 12:38 p.m. via iPhone "I have a #dream for today. Get my hind quarters off the couch by 1p." @davidgarza1 9:35 p.m. via Echofon "Not gonna lie, I want to race in #Kona....#2012 #Dream" @CorinaFrankie 9:46 p.m. via Web "In 2012, I #DREAM of inspiring others to live a more vivacious life. I will do this by becoming a groupfitness instructor."

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AUSTINFITMAGAZINE.COM JANUARY 2012

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How will you measure success in 2012? by Melanie P. Moore, Editor-in-Chief | photography by Brian Fitzsimmons

he beginning of a new year often inspires hope for new beginnings of all types—new relationships, new habits, new goals. But why launch into a new beginning? (That does sound redundant, doesn’t it…have you had many old beginnings?) We live in an increasingly metrics-driven world and our new beginnings, our fresh starts, are subject to this scrutiny. What are your goals—fitness and otherwise? How will you measure your success? How will you quantify your results? How will you optimize your efforts? Feeling the pressure of this compulsion to justify and quantify my own aspirations as 2012 begins, I have been thinking about why I want to do certain things and have found myself haunted by a quote from Eleanor Roosevelt. She once said, “Happiness is not a goal, it is a by-product.” Why are we revamping our habits, our workouts, our lives for a new year? You might answer “to get to my goal weight,” or “to do my first triathlon,” or “to set a personal record.” Similarly discrete reasons may emerge for our goals in our careers and personal relationships. If we plumb the next level of “why?” we may get a bit more clarity. For example, we may want to achieve a certain weight in order to fit into a wedding dress, or to attract a mate in the first place. But pushing further, the third level of “why?” begins to reveal our deeper motivation. Why do you want to fit into a wedding dress? Because important people in your life will be at the wedding and you want them to see you in a certain way; because you want to see yourself in a certain way. Why do you want to attract a mate? Because you don’t want to be lonely, because you want a partner to share experiences and affection, or maybe you just need someone to split the rent. The third level of “why?” strips us down to the needs we are really trying to meet with our goal-setting. But be warned, if we take time to contemplate ourselves at this level, we risk venturing into unknown territory. We risk confronting our fears, especially our fear of appearing (even to ourselves) flawed. We often hear, “whatever your motivation, just do it.” I have to wonder what this must mean. Why is it so important to do something regardless of the specific motivation? Why would we allow someone else to urge us forward toward a nebulously set goal? This outside entity surely cannot have our best interest in mind, especially when it is likely that we ourselves don’t understand the deeper reasons for setting the goal. It is not insignificant that the “just do it” mantra is actually a marketing

AUSTINFITMAGAZINE.COM JANUARY 2012

slogan from a company selling everything you need to “just do it,” …whatever it is. I’m not suggesting that we shouldn’t set new goals and foster our dreams and aspirations. Nor am I suggesting that there aren’t powerful gains to be made by “just doing it.” Rather, I am suggesting we begin with a careful consideration of the “outcomes” we would truly want. Yes, results are important and metrics can illuminate the successes and failures of various aspects of effort. But in the race to achieve results and in the deluge of data to measure our every move, how close are we getting to actually meeting our deepest needs, and where does happiness have a chance to emerge as a by-product? Then again, people say, “it’s about the journey.” Really? As much as I’d like to believe this, our information obsessions practically preclude the possibility, because if results matter more than effort, where is the journey in that? Our lives are so automated; everything is so “searchable” that we no longer wander. If we need a definition, we enter the term into a device—we don’t even have to spell it right—and we get the definition instantaneously. We have lost the serendipity of stopping along the way when a word catches our eyes as we flip through the dictionary pages on the way to our destination. With GPS devices and Siri on the iPhone 4S we no longer get lost. We have lost the chance to be lost—even to be lost in thought. Last July Chris Colin wrote in Wired magazine an article titled “Rate this article: What’s wrong with the culture of critique.” In it, he quoted technoculture critic and former Wired contributor Erik Davis saying, “Our culture is afflicted with knowingness. We exalt in being able to know as much as possible. And that’s great on many levels. But we’re forgetting the pleasures of not knowing. … we’ve started replacing actual experience with someone else’s already digested knowledge.” This is not new. Disney, Universal Studios, Sea World, even Las Vegas, have built a billion dollar industry on simulacrum. One of the saddest things I’ve ever heard was from a person, just back from Italy, who said, “It was just like the Venetian [hotel in Las Vegas].” When did the imitation become the standard by which the original is measured? Talk about skewed metrics. It’s become too easy to capture data for data’s sake. In buying into the “affliction of knowingness,” we’ve lost our way, lost touch with ourselves, and lost the ability to understand why we want to change/improve/embellish our lives in the first place. So this New Year, I ask you to question yourself, your motivations, and your reasons why. I dare you to risk getting lost, to risk wandering without external prompting, so that you must find your own way. Your “results” may surprise you and your by-product might even be happiness.

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In Memoriam

ustin may physically be a large city, but when it comes to the fitness community, it’s a small circle. It is with great sadness that Austin Fit Magazine notes a loss to our community— on November 23, 2011, Paolo Minissi died at the age of 54.

Paolo Minissi 1957 - 2011

Minissi was best known in the Austin community as the owner and manager of Castle Hill Fitness, which he founded nine years ago after a successful stint in the business world. Castle Hill Fitness, located on North Lamar, is a local gym with a loyal membership; for the past three years, readers have selected the facility as “Best Gym in Austin” in the Austin Fit Magazine “Best of” yearly poll. In addition to founding Castle Hill Fitness, Minissi also opened a rowing club on Lady Bird Lake in 1999, the Rowing Dock. According to information from his autobiography, Minissi designed and built the floating dock himself. People of all abilities continue to use the Rowing Dock for kayak, paddleboat, and stand-up paddleboard rentals. For many Austinites, rowing is the way to get out on the water, exercise, and see the city from a different vantage point. Minissi loved to cycle and according to his staff, “Paolo was an avid cyclist who enjoyed seeing the world from the seat of his Pinarello.” It was fitting, then, that his life was celebrated in December with a memorial bike ride, which included a climb up Mt. Bonnell. In addition, Minissi’s family

requested that in lieu of flowers, donations be made to Austin’s Yellow Bike Project, an all-volunteer group whose initiative is educating the public about cycling (mechanics and maintenance) through providing community bike shops and advocacy throughout Austin and central Texas. “Paolo was a man who lived life to its fullest,” said Amy Rogers, Marketing and Programs Manager at Castle Hill Fitness. “He had a vision of developing a community focused around health and fitness without compromise.” Many in the community shared stories of Minissi on Castle Hill Fitness’s website. Matt Welch spoke of Minissi as a mentor and reminisced, “Part coach, bike mechanic, and training mentor, Paolo was always there to give advice, help, and support to those who needed it. Whenever I walked into Castle Hill Fitness and saw Paolo, I was always greeted with a welcoming ‘Buongiorno!’ I will forever remember his smile, his friendliness, and the professionalism of his business.” Vlad Glouchkov, Castle Hill Fitness’s Business Manager, best summed up the feelings of the Castle Hill Fitness family. “As we prepare to comprehend the true impact Paolo’s absence will have on our lives, I know (just like Paolo believed) that we will be okay. Time will heal our pain. The spirit of Paolo is all around us.” afm

IN MEMORIAM

2011

HEALTH & FITNESS

THE ANNUAL “BEST OF” POLL RESULTS You, our readers have spoken; what follows is the “Best of” list compiled from reader feedback. We’ve given you the top three in each category, with the percentage of vote captured by each (and some were pretty close). Web or physical addresses are listed in case you’d like to find out more about what’s making your fellow Austinites rave. And if you don’t like the results, there’s always next year for you to express your opinion.

Best National Gym

Personal Training

Life Time Fitness 31% This gym holds on to last year’s top-dog status. Life Time Fitness is a one-stop shop for fitness, with nutrition counseling, personal training, fitness testing, hundreds of strength and cardio machines, great locker rooms, indoor/outdoor pool and sport courts. Lifetimefitness.com

This was an extremely close competition. These 3 gyms were separated by the smallest margin of any of our results.

24 Hour Fitness 21% Holding onto second is 24 Hour Fitness, with five locations in the Austin area catering to slightly younger gym-goers who want affordable prices. 24hourfitness.com Gold’s Gym 19% Taking over third place is Gold’s Gym, which offers innovative programs for all ages for folks who are “committed to realizing their goals.” Goldsgym.com

AUSTINFITMAGAZINE.COM JANUARY 2012

Local Gym Pure Austin 26% Austin triathletes love the lake at Pure Austin’s north location. With two locations (the other at 6th and Lamar), Pure Austin bills itself as “an indoor gym for outdoor people.” Pureaustin.com

Dane’s Body Shop 9% This newcomer on the scene, located off Guadalupe, also took third in the “Local Gym” category. Danesbodyshop.com

Castle Hill Fitness 8% This small downtown gym has a devotion to healthy lifestyles and green living. Castlehillfitness.com

Pure Austin 6% Established local gym with a loyal following and a hand in many events around town, Pure Austin has a big group of qualified personal trainers to choose from. Pureaustin.com

Dane’s Body Shop 7% Dane’s Body Shop strives for an atmosphere where all are welcome and “blown away” by what the workouts bring, no matter what their fitness levels. Danesbodyshop.com

Austin Simply Fit 4% Austin Simply Fit is a private personal training facility located in central Austin. Austinsimplyfit.com

Outdoor Bootcamp

Triathlete

Runner

Camp Gladiator 35% With 40+ locations for camps in the Austin area, Camp Gladiator clearly dominated. Campgladiatoraustin.com

Austin is home to quite a few amazing triathletes, and here are the three our readers focused on for this year.

The streets and trails abound with great runners in the Austin area. Some of these may be new to you but they’re all standouts.

Lindsey Morris Ginko 14% Ginko is an ambassador for lululemon athletica and exercise instructor at Life Time Fitness (South). Over the last 4 years, she’s worked up from sprint to Ironman triathlon; Ginko just recently competed in the Ironman 70.3 Championships in Las Vegas. Lindseyginko.blogspot.com

Gilbert Tuhabonye 13% No surprise here – Tuhabonye, head of Gilbert’s Gazelles and cross country coach for St. Andrews, grew up a runner, representing Burundi in the Olympics as an 11th grader. He was also a national champion at Abilene Christian University and has been a staple in the Austin road running and training scene. Gilbertsgazelles.com

Relentless Bootcamp (CrossFit Central) 7% Second place in last year’s issue as well, Relentless Bootcamp offers a non-traditional way to get and stay fit. Relentlessatx.com Bootcamp U/ATX Bootcamp Living 3% These two newcomers to the list came in at a tie. Bootcamp U – focuses on realistic results in a welcoming atmosphere Bootcampuaustin.com Bootcamp Living – “When you're ready we'll be here to help you get stronger - inside and out.” Bootcampliving.com

Running Group “Best Running Group” is always a hotly contested category with some standard favorites; this year wound up with a surprising addition to the pack. Rogue Training Systems 28% A large, loyal following pushes Rogue from last year’s second to this year’s first place. Rogue Training Systems has programs for all levels of runners. Roguerunning.com Camp Gladiator Run Team 23% This program started as a free training group two years ago and “took off.” Camp Gladiator Run Team, which focuses on half and full marathon distances, is led by coach Ali Christoph. Campgladiator.com Gilbert’s Gazelles 19% Beginner to elite runners train with Gilbert Tuhabonye, noted runner and author of “This Voice in My Heart.” Gilbertsgazelles.com

Indoor Cycling Instructor David Garza (Castle Hill Fitness) 22% Garza may look familiar—he’s in your top three triathletes as well. Ryon Talbot (Pure Austin) 21% Kathy Redden (Pure Austin) 4%

David Garza 12% Garza makes it on the list for the fourth time. The triathlete (Ironman since ’09) and cycling instructor (Castle Hill Fitness) lives by the motto “Inspire by example.” Inspirebyexample.blogspot.com

Ali Christoph 10% Christoph is director and trainer with Camp Gladiator; she’s a former U.S. National Team and All-American collegiate soccer player, with a recent Boston-qualifying marathon time of 3:09.

Desiree Ficker 9% Ficker is the only professional triathlete in the top three, and you’ve seen her often in AFM. Ficker started out in cross country/track and field; in 1999, she bought her first tri bike and went on to qualify for Kona (Ironman World Championships) that same year. Most recently, Ficker won the women’s race at the 2011 Austin Marathon with a time of 2:50.35 (6.31 mile pace). Desireeficker.com

Scott MacPherson 8% He’s young and a winner (Cap 10K and, most recently, 2011 Rock N Roll San Antonio half marathon with a time of 1:04.27). MacPherson was an All-American runner at University of Arkansas. He relocated to Austin to train with Steve Sisson as part of the Team Rogue Elite training group and is preparing to run the Olympic Marathon Trials in Houston on January 14. Scottymacrunning.com

Outdoor Fitness Activity

Triathlon

AFM just wanted to see what our fit citizens like to do when they’re outside in Austin.

In last year’s poll, AFM had one category for “Best Austin Race.” This year, we separated into specific categories for road and triathlon, which gave you twice as many outstanding Austin events to recognize.

Running 27% Bootcamps 26% Cycling 6% SUP 5%

CrossFit Facility With the popularity of CrossFit exploding here in Austin, AFM added this new category for readers to pick their favorite locations. CrossFit Central 23% CrossFit Round Rock 11% Woodward CrossFit 9%

AVIA Austin Triathlon 41% This High Five event made last year’s combined list at #2 and was recognized by Outside Magazine in its list of “15 Best Big City Races in America.” September 3, 2012 Theaustintriathlon.com CapTexTri 16% Part of the Life Time Triathlon Series, this event is going into its twenty-second year in 2012 and attracts a stellar crowd of triathletes. May 28, 2012 Captextri.com Danskin 9% A women’s only race, this sprint-distance triathlon is a gateway for many into the world of triathlon. Race motto: “The woman who starts the race is not the same woman who finishes the race.” June 3, 2012 Danskintriathlon.net 2011 "BEST OF" POLL RESULTS

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Dietician/Nutritionist Laura CaJacob 31% CaJacob tops the bunch again. You can find her at Pure Austin, helping clients with their nutrition needs. Carly Pollack 18% One of the first nutritionists for Whole Foods Markets, Pollack now speaks and gives workshops as part of her independent practice. Meredith Terranova 8% Ultra marathoner Terranova recently added “Ironman” to her resume; last year’s second place nutritionist helps athletes of all abilities with dietary needs.

Post Workout Place to Eat These places offer up that post-workout nutrition that Austin athletes crave. Whole Foods 22% The winner is also the winner of the “Best Restaurant for a fit lifestyle” category, which is as it should be. 525 North Lamar Boulevard 9607 Research Boulevard My Fit Foods 7% This one topped the “Pre-packaged healthy meals” category as well. Pick it up or eat it there to satisfy your post-workout hunger. 3201 Bee Caves Road, Suite 105 10740 Research Boulevard 4200 North Lamar Boulevard 4301 W. William Cannon Drive, Building G, Suite 300 Daily Juice/Juiceland 6% There’s a bit of confusion here: there’s a location on Barton Springs that used to be Daily Juice and is now Juiceland. Readers seemed to be a bit confused. Here’s a bit of information on both, so that you can try them out and arrive at your own decision: Daily Juice — Dailyjuice.myshopify.com Juiceland — Juicelandaustin.com

Pre-packaged Healthy Meals

Restaurants for a Fit Lifestyle

Eating well doesn’t have to be boring or labor-intensive, and these three favorites prove that.

You can throw a stick and hit a restaurant in Austin, but these eateries are the type of place where you can get a meal without remorse.

My Fit Foods 45% No other category winner captured this high of a percentage of votes; their motto is “Eat Fit. Live Fit.” Myfitfoods.com

Whole Foods 16% 525 North Lamar Boulevard 9607 Research Boulevard

Snap Kitchen 28% Austin-based newcomer to the pre-packaged scene, Snap Kitchen focuses on “Fresh, healthy take-away” at their storefront in the Triangle. Snapkitchen.com Mel’s Meals 16% Two of the top three triathletes in this year’s pick (Ginko and Garza) are on the Mel’s Meals team, which aims to deliver healthy meals to homes and offices. Melsmealsaustin.com

Running Race Capitol 10K 22% It’s the largest 10K in Texas and fun for the whole family. March 25, 2012 Statesman.com/cap10K Austin Marathon 19% The Austin Marathon has been around for years, with various courses and sponsors. It’s the capstone of the Austin Fit Magazine Distance Challenge for those on the marathon track. February 19, 2012 Youraustinmarathon.com 3M Half Marathon 18% Only 6 votes separated your second and third choice. This race is a great one for speed and is coming up soon on the calendar. It is also race #4 in the Austin Fit Magazine Distance Challenge. January 29, 2012 Solutions.3m.com

Yoga Studio Black Swan Yoga 27% Austin’s co-operatively-run, donation-based studio moved from second to first place. Blackswanyoga.com Yoga Yoga 14% Last year’s #1 has five locations around Austin, all designed exclusively around practicing yoga. Yogayoga.com Yoga Vida 7% First studio to offer “hot” yoga in Austin (1999) knocked last year’s 3rd off the list. Yogavidaaustin.com

Casa De Luz 8% 1701 Toomey Road Galaxy Café 5% 1000 West Lynne Street 4616 Triangle Avenue 9911 Brodie Lane

Bike Shops These must be definitive, as all three appeared in last year’s poll. Only the order changed. Jack and Adam’s 29% Still number one. Jack and Adam’s specializes in triathlon needs, and they have a hand in many of the events in and around town. The store also offers free runs, core workouts, and bike rides. Jackandadams.com Mellow Johnny’s 21% Moved into second place this year. They are located in the heart of downtown, and even have showers for bike commuters to use. Mellowjohnnys.com Bicycle Sport Shop 18% Fell to third. Bicycle Sports Shop has three locations around town and provide route-planning help for cyclists. Bicyclesportshop.com

Adventure Race Some of you just like to get off the beaten path…and get a bit dirty in your races. Tough Mudder 26% It’s got 18 obstacles over 9 miles and advertises “free beer, live music, free permanent tattoo.” January 29 & 30, 2012 Toughmudder.com Warrior Dash 18% Calling itself “a mud-crawling, fire-leaping, extreme run from Hell,” the 2011 event was held on November 19-20 in Central Texas; participants get a Viking helmet (yes, really). 2012 events will be held in North or East Texas. Warriordash.com Gladiator Games 17% Camp Gladiator put on the Gladiator Games in Austin in May of 2011. Participants competed in a 5K, an obstacle course, and fitness stations with an over-all winner declared at the end. Campgladiator.com/games 2011 "BEST OF" POLL RESULTS

2011

Barre Studio HEALTH & FITNESS

Best Pilates Surprising results—none of last year’s top three Pilates studios made the list in this year’s edition. Mauro Pilates 15% Westlake studio offers Pilates on the Stott V2Max Plus Reformer. Mauropilates.com Redbird Pilates & Fitness 12% This East Austin studio fuses “exercise arts” into “exercise regiments” for a leaner, longer, stronger body. Strengththroughlength.com Castle Hill Fitness 9% #2 in our “Best Local Gym” category also offers a full spectrum of Pilates instructors and classes. Castlehillfitness.com

Martial Arts Studio Austin Muay Thai & Jiu Jitsu 36% This studio offers Muay Thai/Thai Boxing and Brazilian Jiu Jitsu at their Cedar Park location. Austinmuaythai.com Fit & Fearless 22% While Fit & Fearless picked up more votes this year, they dropped from first to second place in the results. The studio teaches Krav Maga, the Israeli defense system. Fitandfearless.com

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Elite Martial Arts 4% Their motto is “Fight to be fit,” and the studio combines a variety of styles (Karate, Tae Kwon Do, Jiu-Jitsu, and others) for “Street Smart” self-defense. Elitestrikers.com

This workout gives the long, lean muscles that make dancers so beautiful (and so fit); with its rising popularity, it was time to give barre a category. Pure Barre 34% “Lift, tone, burn” is their motto for this fusion of dance, Pilates, and yoga. Purebarre.com Dancers Shape 25% This boutique studio adds cardio dance into the barre mix. Dancersshape.com The Bar Method 11% Combining interval training, isometrics, principles of dance conditioning, and the science of physical therapy for a powerful workout. Barmethod.com

Massage Therapist/Studio If you’re an athlete, sooner or later you’ll ask a friend, “Do you have a massage therapist you like?” Here’s how Austin answered that question. Austin Bodyworker/Michelle Hitner 7% Austin Bodyworker offers a variety of massages for all needs. Austinbodyworker.com/therapists/michelle Austin Deep 5% Endorsed by Gilbert Tuhabonye, this small clinic specializes in deep tissue massage. Austindeep.com Massage Envy This is a full service spa with 5 Austin-area clinics to choose from. Massageenvy.com

Fitness Apparel Retailer Nonprofit focused on fitness LiveStrong Foundation 20% The LiveStrong Foundation works to identify the issues faced by cancer survivors in order to comprehensively improve quality of life for members of the global cancer community. Livestrong.org Active Life 13% Active Life seeks to make healthy the norm by generating a persistent demand for healthy living among all sectors of society. Activelifehq.org Marathon Kids 7% Marathon Kids goal is for children to “develop the love and habit of moving through space and to carry forward the power of muscular, nutritional, and psychological well-being.” Marathonkids.org

AUSTINFITMAGAZINE.COM JANUARY 2012

Just because you’re working out doesn’t mean you don’t want to look good or have the best gear. These Austin-area retailers are your choice for all your sports needs. And because only 7 votes separated your #3 and #4, we’ve put your fourth choice in as well. Lululemon athletica 29% 1016 West 6th Street 116 11600 Century Oaks Terrace (the Domain) Luke’s Locker 21% 115 Sandra Muraida Way RunTex 13% 422 West Riverside Drive 2201 Lake Austin Boulevard 3616 Far West Boulevard, Suite 120 Rogue Equipment 500 San Marcos Street afm

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Austin Fit Magazine Fittest Challenge Taking our “10 Fittest” contest to a whole new level

ands down, the most popular issue of Austin Fit Magazine is the 10 Fittest issue, where we name the 10 Austin residents who are the most fit. In the past, the selection of the 10 Fittest has been determined by reader poll—that is, you all voted and we reported the results. But we found ourselves wondering…what is the definition of “fit” and how might the winners prove they are the fittest? How could Austin Fit Magazine take the subjectivity out of picking which 10 people represent fitness for our city? We’ve spent a lot of time discussing and debating the meaning of “fitness” and just how to test an athlete in a fair, measurable, and objective way. We brought in local and national experts for consultations, and we leveraged their knowledge and experience in everything from the nature of the tests to include, to proper execution of those tests, and just how to organize the event in order to showcase the challenge. What emerged is a challenge worthy of naming Austin’s 10 Fittest. And in the process of nailing down the details, AFM realized that the Austin Fit Magazine Fitness Challenge encompasses much more than just finding the 10 Fittest Austinites. It’s a way to involve the entire community

in identifying and improving everyone’s fitness level. It will be a great contest for those who want to compete, and it will be a fantastic motivator for those who need a little help in improving their fitness. What is the Fitness Challenge? It’s a series of fitness tests including, but not limited to, strength, endurance, balance, speed, and precision. There are ten tests, and individual athletes will compete in all ten events for a cumulative score (think of it as an “urban decathlon”); there will also be a five-person team division, for those who aren’t quite ready or don’t necessarily want to go solo. Competitors will be grouped according to age by decades, beginning with 20-29 and progressing to an over-60 division. There will be a male and female winner in each category. We’ll also have an “Invitational” category for some folks we know who would enjoy the challenge…athletes we know you’d like to see, too, because this will definitely be a spectator-friendly event. The Fitness Challenge will take place over two days in June (one qualifying day with finals following on the next), and the final 10 Fittest winners will be presented and profiled in the August 2012 issue of Austin Fit Magazine. We’re announcing it

now so that everyone in Austin has plenty of time to get ready—it’s open to anyone who wants to compete. Here’s the million-dollar question: what exactly are the tests? We’ll reveal those challenges along with more event specifics next month. But make the decision now to test your fitness; commit to challenging yourself. As soon as the tests are announced, give them a try and establish your baseline. Then, work towards improvement over the interim months; you’ll have plenty of time to make a call as to whether you’ll vie for the chance to go toe-to-toe with the fittest in Austin. Whether you choose to compete or simply improve, rest assured that Austin Fit Magazine is going to be your go-to source for information on exactly what the tests are and how they’ll be scored. You can watch our “Muscle Movement of the Month” column for workouts; helpful videos will be posted on our website to show exactly how to execute each challenge. Registration information and an event guide will make sign up and attendance easy and enjoyable. Austin Fit Magazine is going to give you the opportunity to test yourself. How do you measure up, Austin? Are you ready for the challenge? afm FITNESS CHALLENGE AUSTIN FIT MAGAZINE

Product Review #nexersys

Nexersys Delivers a Knock-out by Brad Marcus

hen asked to review the Nexersys iPower Trainer, I immediately thought of the scene from Rocky IV where Ivan Drago displayed his devastating punching power by striking a compression target that provided a digital readout of his superhuman strength (1,850 psi if memory serves me). As a high school athlete in the 80s, I was captivated by Rocky IV with the contrasting styles of Drago training in a state-ofthe-art facility versus Rocky’s grit and iron will working with rusted equipment in an old dusty Siberian barn. As we know, Rocky’s raw determination won out over the superior physical and technological advantages possessed by the Russian. Interestingly, even today many athletes are choosing workouts that more closely resemble the “old school” style of Rocky Balboa – opting for full-body functional routines using kettle bells and flipping large tractor tires as opposed to highly specialized machines. That’s not to say that I’m not on the lookout for that rare new piece of equipment that offers the perfect blend of technology and functionality. However, such devices seem to be the exception rather than the rule. As such, I treat any new fitness machine with a healthy degree of skepticism. In short, is there a more effective and efficient way of replicating the same workout that doesn’t require a machine or specialized device? Additionally, is this a workout that I want to include in my regimen given all of the competing options? Importantly, the Nexersys experience and associated review wasn’t mine to make

AUSTINFITMAGAZINE.COM JANUARY 2012

alone as my wife, my nine-year-old son, and six-year-old daughter would be offering their input as well. Prior to delivery, we had the all-important decision of where to put the unit. Thankfully, my daughter was more than happy to allow this “cool new toy” to temporarily displace her kitchen-set in her playroom (more on this later). Not a DIYer, I opted for the “white-glove” option which included full assembly upon delivery. In retrospect, it doesn’t seem like the assembly would have been too difficult – though it seems like a job best suited for two. I was immediately impressed with how durable the unit’s frame appeared to be. Although the Nexersys unit that I tested was the home version, it has the appearance and structure of a commercial-quality fitness machine, not the common flimsy-looking home exercise equipment sold at the local sporting goods store. From my understanding there’s an even beefier commercial version that weighs 100 additional pounds. Aesthetically the home-version unit would look great in the nicest of home gyms, or in my case, the corner of my daughter’s playroom. For our evaluation, we were provided with various sizes of Mixed Martial Arts (MMA) style gloves that allow for more hand mobility than standard boxing gloves. My son enthusiastically had the gloves unpackaged and on his hands well before the unit was plugged into the wall. For my daughter’s little hands we took a quick trip to Academy to purchase pink Everlast boxing gloves. She was giving up her playroom after all.

It was finally time to power up and test the Nexersys. In place of a human trainer, Nexersys comes standard with a CPU and 19” LCD Monitor to view countless hours of video rounds and training programs that focus on Core Strength, Cardio, and proper Striking. The program is adaptive and will create unique sessions based on one’s prior training history. Instead of punching mitts, the unit has seven strike pads located at key target zones (head, body, and legs). There’s an eight-minute tutorial that provides a walk-through on the basic usability, including navigating from one program to the next. Navigation on the screen is done by pushing the various strike pads. The pads function as the system’s mouse. This is also how profiles are created. In total, Nexersys allows for five unique profiles that family members and friends can use to track their individual performance and goal attainment. For our first test, we selected a sevenround workout on Beginner. Users can choose from Beginner, Intermediate, and Advanced (though the tutorial recommends starting at Beginner and progressing naturally based on performance). Within minutes, my heart rate was elevated as the onscreen trainer had me transitioning between running in place, punching combinations, high knees, and squats. Nexersys

stresses proper technique, accuracy, and speed as opposed to brute strength. In fact, the unit will issue a warning for punching too hard and will make suggestions on stance and positioning. Admittedly I was issued a warning or two during my first few rounds but found that by adjusting my stance and focusing on the recommended technique I was able to avoid future warnings. After completing the seven-round workout, I was exhausted. It was truly a full body workout that incorporated a little bit of everything: coordination, speed, core strength, and cardio. It was now time to pass the baton to my wife. The entire unit can be raised and lowered vertically so the pads are set to the proper height for the individual user. After a quick adjustment, she was ready for combat and determined to best my performance with quicker hand speed and better accuracy. It instantly became apparent that training on the Nexersys would become competitive within our household. My wife was a fan of the unit immediately; she loves attending various strength, kickboxing, and cardio classes at our health club. Yet her availability doesn’t always coincide with various class times. She sees Nexersys as offering everything that she enjoys from her classes and more. For one, the fullbody workout is specifically tailored to her individual progress, and by stressing proper punching technique, she is developing good self-defense. Not to mention, a session of punching and kicking is one of the greatest forms of stress relief. My son and daughter then took their turns on the unit. Rather than put them through the workout that I had completed, we set the system to an Avatar Strike Round. This is more of a freestyle mode where successful punches and kicks are registered on the screen by various body parts of the Avatar turning red. There’s also an Avatar Follow Me mode which is analogous to Simon Says. In the Follow Me mode the Avatar lights up blue telling you where to throw strikes or combos. The Avatar was no match for the tag team combo of a six- and nine-year-

Brad Marcus' six-year-old daughter delivers a punch

old. Though my daughter didn’t have the reach to land any head-shots, she did some serious damage to the Avatar’s legs and mid-section. My son, on the other hand, tagged the head of the Avatar with his version of the flying Superman punch. From my understanding, Nexersys is developing a program specifically for children that will solely utilize the lower strike pads. This will be a great addition and truly help differentiate Nexersys from other home exercise systems that tend to be exclusively designed for adults. After having the Nexersys in our house for roughly one month, I can confidently say that this product has the potential to

deliver a serious knock-out blow to other home fitness machines. First and foremost, Nexersys is well positioned to ride the meteoric MMA wave. With the Ultimate Fighting Championship’s (UFC) recent Fox television deal, I believe that MMA is only going to become more ubiquitous as mainstream audiences develop a better understanding and appreciation for the sport. This will likely increase the popularity of leading products that are complementary to martial arts. Nexersys definitely fits within this category. From my understanding the product received a great deal of attention at the latest UFC fan expo held in Houston. Beyond the MMA segment, this product has the potential to appeal to any fitness enthusiast (ranging from beginner to expert) who is looking for a fun yet comprehensive workout. Nexersys got it right when it comes to blending technology and functionality. Whereas other machines use technology to try and replicate or replace a lift or movement with an often inferior method, Nexersys uses technology as a surrogate trainer and preserves the superiority of the basic techniques and movements. And like a human trainer, the Nexersys Trainer will create a unique workout each time you train, ensuring that the workouts don’t become boring or too routine. As it turns out, my daughter has become the biggest fan of the Nexersys in our household. Without any encouragement on my part, she regularly dons her pink gloves and methodically practices her jab cross combos. Her kitchen-set is now a distant memory. afm REVIEW NEXERSYS DELIVERS A KNOCK-OUT

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Health #liposuction

The Skinny on Plastic Surgery by Robert Clement, M.D.

EDITORâ&#x20AC;&#x2122;S NOTE: This month we are pleased to introduce a column by Dr. Robert Clement, which will demystify plastic surgery procedures. From athletes to â&#x20AC;&#x153; fitness tourists,â&#x20AC;? appearance is important, but is a procedure the right decision? This column will present the science behind the rumors. We begin with liposuction and note that even Dr. Timothy Noakes has said in his book, The Lore of Running, that a surgical procedure may be the only way to get rid of some pockets of fat no matter how much you run.

he ideal candidate for liposuction is a patient who is at approximately normal, ideal body weight but who has localized pockets of fat over the hips, thighs, abdomen, or neck. Cellulite (the dimpled appearance of skin caused by fat deposits located just below the surface of the skin) is one of the most common complaints of people who have gained weight, especially over the hips and thighs. In the past, cellulite was not dramatically affected by liposuction, but there are now some new tools and techniques that can improve results. Liposuction is one of the safest procedures performed in the United States today. Like any surgery, there are common problems (bleeding, infection, skin problems, scarring and/or failure of the skin to re-drape, and pulmonary emboli). However, with the advent of smaller and better equipment and improved techniques over the past 50 years, liposuction has evolved into one of the best procedures for the plastic surgeon to perform. The main improvements that have developed involve a surgical instrument (the cannula) and its diameter. A cannula is a thin tube inserted into the subcutaneous fat. Today, most cannulas are much smaller (2.0-3.7 mm in diameter) than the original 6.0-9.0 cm and have been significantly refined, improving our ability to remove fat more evenly. This greatly reduces the chance of disfigurement. Multiple instruments have been developed to remove fat during liposuction. The blunt-tipped cannula originated in France

in the early 1980s and was pioneered by Dr. Yves-Gerard Illouz. Dr. Illouz used two types of technique: dry, in which no solution was placed in the subcutaneous tissue, and wet, where different wetting solutions were used in the subcutaneous fat. Today, the wet technique is implemented no matter what type of instrument is used to remove the fat. The solution, which consists of saline, Xylocaine, and epinephrine, provides pain reduction for about three to four hours as well as significant blood vessel restriction, limiting the amount of blood loss. As solutions improved and reduced the amount of blood loss, the Plastic Surgery Society revised its criteria for safe levels of fat removal to approximately 5,000 to 6,000 cc at one time (2,000 cc is equal to a 2 liter bottle of soda). While there are people who do high-volume liposuction (8,000 to 10,000 cc at a time), it is more risky and requires absolute attention to detail for patient safety. Although multiple instruments have been developed to remove the fat, they are

all powered by an atmospheric pressure vacuum pump. Vaser liposuction uses a radio frequency device to help melt fat, using the heat produced to also tighten the skin. This is also true in laser liposuction, which employs a laser beam to melt the fat and tighten the skin with heating. Skin tightening is not significantly improved with this technique. Power-assisted liposuction is a power-driven device which reduces the workload for surgeon. Tickle liposuction uses a standard cannula that vibrates inside the tissue, loosening the fat and removing it with suction. The Body-Jet is the newest modality, using water sprays attached to the liposuction cannula to loosen fat, which is then removed by the liposuction machine. This device provides excellent fat for use in grafting to fill areas such as face, breasts, or buttocks. Fat grafting is currently (and will continue to be) one of the hottest subjects in plastic surgery over the next few years. While these new instruments are interesting and exciting, I am not convinced that these modalities have any significant advantage over standard liposuction; they also have potential problems that the standard liposuction does not. The original blunt-tipped cannula, refined to a smaller diameter, remains my standard method for removing fat. While I have had the opportunity to use all the different types of cannulas and techniques, the original process has given me the best results. afm HEALTH THE SKINNY ON PLASTIC SURGERY

AUSTIN’S

REIGNS AS

Elbowing his competition, Hardee wins 2011 World Championships after tearing his UCL BY MICHAEL MADISON • PHOTOGRAPHY BY BRIAN FITZSIMMONS

he feelings of disappointment T and disbelief were all-consuming for Trey Hardee as he walked away from the pole vault pit at the 2008 Beijing Olympic Games. Going into the event, the 24-year-old was in fourth place overall and in prime position to snag a medal on track and field’s grandest of stages. Hardee had been recruited out of high school to collegiate pole vaulting after

a stellar high school career in Birmingham, Alabama. He had spent the better part of a decade honing his craft and not clearing the opening height in competition had been inconceivable. But on that day in Beijing, the former University of Texas national champion’s dreams of Olympic glory ended in the cruelest of ways as he failed to make it over the cross beam. FITNESS TREY HARDEE

"You’re mentally and emotionally and physically almost at zero,

“As soon as I walked off the pit, it was like I woke up,” Hardee said. “I kept asking myself if that really just happened. It wasn’t shock or disbelief, but sobering.” The tallest person in his family by six inches, Hardee doesn’t have bloodlines that trace any type of rich athletic history. He gets his extended torso from his father and long, muscular legs from his mother. Put those two together and you have a world-class athlete standing 6 foot 5 inches with a chiseled, sinewy physique built to withstand the rigors of the decathlon. Hardee signed to pole vault for Mississippi State out of high school – a member of the Southeastern Conference and located just a few hours down the road from his home. Noticing the raw talent he possessed, it wasn’t long before his coach convinced him to give the decathlon a try. Comprised of ten events spread out over two days, the decathlon is arguably the most difficult and grueling test of both physical and mental strength. “Physically the recovery time takes about 10 to 14 days before you’re back to feeling normal, but mentally you’re exhausted for up to three weeks,” said Hardee. “I think it’s comparable to what someone feels after racing an ultramarathon.” Despite not having competed in anything but the pole vault since his early years of high school, Hardee excelled in the decathlon from the very beginning. In his first collegiate outdoor competition, the freshman qualified for the NCAA Championships – something most of his peers at the time spent four years attempting to accomplish. It was a fortuitous sign of success to

come, and during his two seasons at Mississippi State he racked up an SEC Championship and two NCAA Outdoor Championship top-five finishes. In the summer of 2004, with the track program having been scaled back due to budget cuts coupled with his coach moving on to another school, Hardee explored his options outside of Starkville, Mississippi. One visit to The University of Texas was all it took for him “to see the light,” as he describes it, and he’s been in Austin ever since. As a Longhorn, Hardee’s career scaled new heights, culminating with a collegiate record 8,465 points at the 2006 Texas Relays. “The facilities are the best in the country, the coaching staff is the best in the country,” he said, reflecting on his time at UT. “This was the best place to pursue the Olympic dream and make it on the world stage.” It’s little wonder that Hardee remained in Austin after graduating to see through the goal of becoming an Olympian. Fewer than six years after being coerced into expanding outside his comfort zone of the pole vault, Hardee was on his way to Beijing to represent the United States. The decathlon first appeared in the Olympics in 1904 but has ties that go back to the sixth century Greeks. Past American greats include Jim Thorpe, Bruce Jenner, and Dan O’Brien. Today the event is arguably at its strongest and most competitive state ever. Hardee’s top two foes – Ashton Eaton and Bryan Clay – hail from the United States. Clay is a two-time Olympic medalist and Eaton – just 23 years old – has notched an NCAA

TREY HARDEE'S DECATHLON

DAY 1 ROUTINE

6 a.m. Wake up and eat breakfast

Eat a small snack after final jump

8 a.m. Arrive at the warmup track and begin warm-ups

AUSTINFITMAGAZINE.COM JANUARY 2012

Eat a high-carb/ protein meal, get some rest and physiotherapy

10 a.m.

10:30 a.m.

11:30 a.m.

100m dash

Long jump

Shot put

and you know you have to empty the tank one more time to finish."

A simple snack right after finishing jumping

7 p.m.

10 p.m.

High jump

400m sprint

11 p.m.

Midnight

Physiotherapy and recovery shake

Eat a large, fast meal

12:10 a.m. Try to sleep!

FITNESS TREY HARDEE

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Championship and finished second at the 2011 World Championships. There’s a high probability that the three could be atop the final standings in London next year barring any injuries. This feat would mark the first time in Olympic history for the United States to sweep the men’s decathlon medals, further engraving Hardee’s status as one of the all-time greats. “The sport is at an all-time high regarding the level of competition between Eaton, Clay, and Hardee,” according to former professional decathlete and Austin-based sports chiropractor Ross Bomben. “Those three are at a completely different level than anyone else in the field and competing against one another brings out a caliber and depth of ability not seen before in our sport.” For now, Hardee is focusing on recovering from the Ulnar Collateral Ligament (UCL) reconstruction procedure (also known as Tommy John surgery), which was performed on his right elbow in September. While competing at the World Championships in Daegu, Korea, in August Hardee tore his UCL throwing the javelin. “It was probably the best throw of my life. I hit a perfect position and honestly I don’t think I’ve ever been in that position before which is probably what caused it to pop,” he vividly recalled from that day. Despite the injury and the intense pain, all Hardee had to do to wrap up his second consecutive World Championship title was complete the 1,500 meter run – the last and final discipline of the decathlon. Just shy of a mile, it’s the event he considers the hardest of the ten. “Honestly, it’s the most simple of events but because it’s at the end it’s the most challenging,” Hardee said. “You’re mentally and emotionally and physically almost at zero, and you know you have to empty the tank one more time to finish.” With his arm heavily wrapped to minimize the pain from his elbow, Hardee turned in his best time of the season (4:45.68) to become just the second American male to win multiple decathlon World Championships. It was a no-brainer for Hardee to decide who would cut into his arm after returning home. As fate would have it, Hardee’s mother

TREY HARDEE'S DECATHLON

DAY 2 ROUTINE

5 a.m.

7 a.m.

Wake up and eat

Arrive at the warmup track

Eat a large meal after final attempt

Eat a high carb meal right after final throw

8:05 p.m.

Small snack after final attempt

Collapse!

10:30 a.m.

Noon

6 p.m.

8 p.m.

Discus throw

Pole vault

Javelin

1500m run

FITNESS TREY HARDEE

works in the same hospital in Alabama as world-renowned surgeon Dr. James Andrews. The list of Andrews’s former clients reads more like a sports Hall of Fame than a regular patient docket. Having worked on Michael Jordan, Albert Pujols, Tom Brady, Brett Favre, and scores of other athletes ranging from football to basketball to wrestling, Andrews’s meticulous surgical hands have proven to give a professional athlete the best chance at recovery and a good outcome. Thus far, all signs of post-surgery recovery point to a speedy return to competition for Hardee. “He came out of the surgery telling me that’s how every Tommy John should be performed,” Hardee said. “[Dr. Andrews] said the surgery went perfectly.” That was comforting news to Hardee, coming off one of the biggest wins in his young career with an opportunity to deliver a different storyline in his next visit to the Olympics. In terms of the potential length of his career, Hardee said he plans to compete as long as his body allows. “I’ve done six years worth of decathlons. I think training-wise my body is still young, still functional, still in one piece.” Studies have proven that the majority of men don’t reach their athletic peak until the late 20s or early 30s, meaning two Olympic Games – or even three – are not out of the realm of possibility for Hardee. And whenever he does hang up his spikes, a bright future undoubtedly awaits him. Regarding his post-competition days, “I’m still kind of searching,” Hardee said. “Whether it’s coaching or working in the sport somehow,” he mused. “It remains to be seen where I end up or what I’ll do, but I’ll let that be determined by the length and success of my career.” If his first nine years are any indication of future success, Hardee is on his way to etching his name into the wall of greatest American Track and Field athletes of all time. afm

ACCOMPLISHMENTS

TREY HARDEE'S ATHLETIC ACCOMPLISHMENTS TO DATE

AUSTINFITMAGAZINE.COM JANUARY 2012

Southeastern Conference Championship

Texas Relays

2003 – 3rd 2004 – 1st

2005 – 1st 2006 – 1st, Collegiate Record 8,465 points

NCAA Outdoor Championship

World Championships

2003 – 5th 2004 – 2nd 2005 – 1st 2006 – 9th

2009 – Gold 2011 – Gold

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SKIP THE CAKE WHAT IT TAKES TO BE A FIGURE COMPETITOR by Marlo Holdren with Leah Fisher Nyfeler photography by Brian Fitzsimmons

arah Farr has a mantra: "Skip the Cake." While Farr may sound like many other Austinites who are worried about their weight, she is not the average couch potato fretting about a few extra pounds. In her spare time, Farr trains for figure competitions. She fits her workouts and competitive lifestyle around a demanding job as a registered nurse at St. David’s Hospital, a second job as an operating nurse at Austin Surgical Center, and family life with her husband, Ken, and their horse, Dodger, at their Dripping Springs home. Fitness competitions for women are a relatively new phenomenon. According to the International Federation of Body Building (IFBB), the first Ms. Olympia competition was held in 1980. The men’s competition (Mr. Olympia) began in 1965. As women entered into competition, new categories were created, emphasizing more feminine aspects than pure bodybuilding competitions. In the past two decades three new competitions were added to the original Ms.

Olympia. Fitness Olympia (1995), Figure Olympia (2003), and the new Bikini Olympia (2010) all feature women with defined muscles and low body fat, though they move progressively away from pure muscle development toward other attributes, such as pleasing facial features and feminine curves. Farr competes in figure competitions, which occupy the middle ground on this spectrum; they require contestants to be both feminine and toned at the same time, leaving out the aerobic aspect of fitness competitions and adding the swim suit emphasis found in bikini competitions. Farr grew up playing volleyball, running track, and enjoying horseback riding with a slim physique that she often shyly hid under bulky clothes. She wasn't all that interested in “pumping iron,” though her husband FITNESS SKIP THE CAKE

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Makeup artist Melinda Quiroz helps figure competitor Sarah Farr prepare for competitions.

bought her a membership at Gold’s Gym. One morning a stranger approached her there and told Farr her physique was ideal for figure competitions. Farr researched the topic, attending a show. Intrigued, she wondered whether she could attain that much muscle, and she hired both a trainer and nutritionist to assist her in her development. Farr’s husband Ken said, “It is extraordinary that she has gone from someone who

neighborhood. Monica Brant, noted Austinarea fitness trainer, Austin Fit Magazine contributor, and a top national competitor herself, lives just down the street. In addition to a new trainer, Farr began to work with a makeup artist, Melinda Quiroz, who also assists Brant on photo shoots. Quiroz said, “When I first met [Sarah], she was very shy. When I did her makeup for her first photo shoot, she looked into the mirror at the results and burst into tears. She wasn't aware that she could be that beautiful. I said, 'Oh no! Don't cry...you'll mess up your makeup!'” With Brant as her new trainer, Farr swept the Lackland Classic in San Antonio, placing first in her Figure B class. She moved on to compete in the “Excalibur” in Los Angeles, sacrificing her entire rent and bill money to buy tickets. Next on the agenda were first place finishes in the Capitol of Texas Roundup and Europa Supershow in Dallas, with a strong second in her class at The Arnold International. Unlike some of her fellow figure competitors who are free to train without work constraints, Farr must budget her training time wisely around her commitments. Farr does a cardio workout in the morning and weight training after work, often as late as 10 p.m. She has an hour-long commute to work at St. David’s, where she has three 12- hour shifts each week. The rest of the week, Farr works at Austin Surgical Hospital assisting

"[T]his is not a rented body. Just take the first step and get in there." - Sarah Farr doesn't show a particularly strong desire to work out to a person who has become a top national figure competitor after only a couple of years. Especially given that she was never one to want to be in a bikini.” Farr’s first competition was the October 2009 Texas State Championships. She was not sure which event to enter. “I decided to compete in Bikini because I thought I wouldn't be ready for Figure that early,” she said. As it turns out, she was a little too ready. Her look was too defined for the softer requirements of the Bikini competition, and she wound up taking last place. Devastated, she was ready to quit. Farr regained her composure, shook off the defeat, and looked for a new coach. Ironically, she needed look no further than her own

AUSTINFITMAGAZINE.COM JANUARY 2012

in surgical cases ranging from cardiovascular, neurosurgery and spinal cases to plastic, gynecological, abdominal, and orthopedic surgery. With her busy work and training schedules, sometimes the only time Farr and her husband have together is in the gym. She even cooks her meals ahead of time on Sundays, so that they are prepared for the week, saving time as well as eliminating the problem of grabbing unhealthy food for convenience. There are other difficult aspects; competition costs can sometimes be astronomical, and Farr’s training takes a toll on the couple’s social life. “Every social activity often revolves around eating and drinking the wrong thing,” he said. “You have to be disciplined… it's no fun being the person on the boat eating bell peppers when people are eating nachos and drinking beer.” The Farrs try to avoid this problem by surrounding themselves with like-minded, fitness-oriented friends because, as Ken said, “The difference between [Sarah] and other competitors is that for her, there is no cheat day, no off day. She is 100 percent sheer dedication and devotion.” Some of Farr’s most powerful motivators are her patients. As a nurse, she sees patients every day who suffer from diabetes, lost nerve sensations, amputations, and dialysis, often as a result of an unhealthy diet and poor lifestyle choices. “You can't always fix them, but you can offer them a choice,” Farr said. “Not working out and not feeling good; honestly, it's just not worth it….[T]his is not a rented body. Just take the first step and get in there. “Anyone can have fitness. Eat your veggies and protein, and work out hard. People ask me how I got these abs, and I tell them that my abs are made in the kitchen. Nutrition matters.” Another important piece of motivation for Farr is the support of her friends, co-workers, make-up artist, and trainer. “Because I know how much the people around me have sacrificed to help me get to my goals, it makes me not want to let everyone down.” Ever humble, Farr summed up, “You can do this, even with a [day] job. I'm not special. I'm just a regular person. Anybody can do it.” afm

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Series: 3 of 3

JUST THE FACTS: HERE’S THE BREAKDOWN ON FOUR POPULAR DIETS by Jess Kolko, RD, LD photography by Brian Fitzsimmons

EDITOR’S NOTE: This is the third in a three-part series on healthy food choices. Our goal is to help decipher some of the marketing language and tricks used to promote a food as “healthy” as well as demystify both new and established tenets of healthy eating. Paired with each article in the series is a healthy revision of a well-known (and not-so-healthy) dish—a Recipe Redux.

J Rip Esselstyn

Eat to Live he Eat to Live program was developed by Dr. Joel Fuhrman, M.D., “for the hardest cases and those who have failed to lose the desired weight on other plans.” The focus of Eat to Live is on overall health and wellness where weight loss, and in some cases, dramatic weight loss, is a happy side effect of the program. In his book, Eat to Live, Dr. Fuhrman gives multiple examples of patients decreasing not only their weight but (with the help of a doctor) decreasing medication dosages, dramatically increasing overall health, and significantly reducing chronic disease symptoms. The program’s foundation is the “nutrient density” of

anuary always brings thoughts of intention, goal setting, resolutions, and the possibility for a fresh start. Healthy eating often tops the list for many people in the New Year. Here is a comparison of four of the most popular programs for weight loss and overall health.

foods. Dr. Fuhrman defines nutrient density as Health = Nutrients divided by Calories; foods with higher amounts of nutrients (like phytochemicals, vitamins, and minerals), which often have fewer calories, top his list of the most healthful foods. Green leafy vegetables are on the top of the list, followed by solid green vegetables, other non-green vegetables, beans/legumes, fruits, starchy vegetables, whole grains, and raw nuts. These foods are the focus of daily intake. According to Fuhrman, “your key to permanent weight loss is to eat predominantly those foods that have a high proportion of nutrients to calories.” There is no limit to the amount of these nutrient-dense foods you can eat. He does limit meats, poultry, fish, dairy, and refined oils, restricting these products almost completely for the first six weeks of the plan to achieve the most dramatic effect on health.

Engine 2 he Engine 2 program (E2) was developed by former professional triathlete and Austin firefighter Rip Esselstyn. E2 is a 28day program based on the scientific research of Esselstyn’s father, Dr. Caldwell Esselstyn, whose research centers on the prevention and reversal of heart disease. After discovering one of his fellow firefighters had cholesterol levels approaching 350, Esselstyn challenged his firehouse (Engine 2—located near The University of Texas campus) to switch to a routine of vegan, plant-strong eating. The program adage is “plantstrong.” The E2 program coined the phrase “plant-strong” and has even trademarked

NUTRITION HERE'S THE BREAKDOWN ON FOUR POPULAR DIETS

Vegetables/Fruits

Whole Grains

Sugar

Logging/Counting

Support

Engine 2

Unlimited

Included

Limited

None

Local potlucks in Austin*

Eat to Live

Unlimited

Included

Paleo

Limited; excludes

Very limited

No refined

None

Weight Watchers

Unlimited

Included

Limited based on points

Yes; Points based

whole food sweeteners preferred Limited

Online resources/social media None

Online resources/some social media

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the term. Esselstyn, along with his father, suggests the elimination of meat, poultry, fish, and dairy from the diet, and outlines two paths towards a plant-strong lifestyle. The cadet path offers a way to ease into the program, as foods are eliminated on a week-by-week basis. In week four, participants begin the full, meat-free program. The firefighter path starts week one all in–no refined or processed foods, no meats of any kind, no dairy, and no oils. The E2 program is focused on health, wellness, and disease protection with biometric measurements as the marker for progression toward a “disease proof” life. E2 suggests that cholesterol, fasting blood glucose, blood pressure, body mass index, percent body fat, and several other measures be taken as benchmarks at the beginning and the end of the program to track progress. As with Eat to Live, weight loss seems to be a welcome side effect of the health-focused program.

hunter-gatherer population. The Paleo diet is considered to be high in protein, fats, and fiber while remaining low in carbohydrates and refined foods. The main focus of the diet is weight loss, but many advocates of the diet state that overall heath is increased as well. Dr. Loren Cordain, the author of several books on the program, including the popular book The Paleo Diet, has said the program can decrease acne and increase athletic performance. According to Dr. Cordain, the program eliminates categories of foods which are said to contribute to several modern chronic diseases, including obesity, cancer, and high blood pressure. The most recent push in the popularity of the Paleo program has been accompanied by the increasing popularity of the CrossFit exercise program; many in the CrossFit community have adopted the Paleo program as the nutritional component to their intensive exercise regime.

Paleolithic Diet ommonly called the “Paleo” diet, this program is focused on grass-fed, pasture-raised meats, eggs, wild fish and game, vegetables, fruit, non-starchy root vegetables, and nuts. The program commonly excludes whole categories of foods such as legumes (including peas and green beans), grains, dairy, salt, refined sugar, oil, and processed foods on the basis that these foods may not have been available to our Paleolithic ancestors, since they lived prior to the advent of agriculture and animal husbandry. Foods that are included would have typically been available to the

Weight Watchers he Weight Watchers program was founded in the early 1960s and has been touted as one of the most popular and effective weight loss programs worldwide. The program continues to evolve, most recently as the “Points Plus” system. In this system, foods are given a point value based on their nutritional content. Participants are given point totals to target for the day and then choose their foods according to the point value. Most fruits and vegetables have zero to just a few points per serving. Points for mixed dishes can be calculated using Weight Watchers’ online tool or smart phone application. The website contains a large database of recipes, educational tools, recipe conversion apps, exercise programs, eating out tips and pointers, articles, and a virtual community of support for those who

AUSTINFITMAGAZINE.COM JANUARY 2012

join the program. Unlike the other programs mentioned here, Weight Watchers does have a monthly fee—the standard plan is $48.90 for the first month and $18.95 for each additional month. Access to the comprehensive website and the mobile app is included in the monthly fees. Weight Watchers is a program focused on weight loss and education for making smart nutritional choices that can be sustained for long periods of time. There are inevitable gains in health as well; losing as little as five to ten pounds can significantly impact a person’s overall health. Unlike some pre-packaged food programs, like Jenny Craig or Nutrisystem where meals are single servings, Weight Watchers’ recipes can easily serve a family or provide enough to pack for lunch at work the next day. No matter what program you choose, taking small steps toward a healthier lifestyle can make a huge impact on your health. Small changes, like switching to a smaller plate at dinner, can lead to other small changes, and multiple little changes can add up to larger and long-term benefits. If none of the programs outlined above seem to fit your taste and you would like a more personalized program, consider contacting a local registered dietitian (RD). An RD can set up a program that is specifically tailored to your goals, lifestyle, and activity level, and an RD can help with one of the hardest parts of making healthy choices—the will to keep trying. afm Jess Kolko RD, LD, a graduate of The University of Texas at Austin, is currently the Healthy Eating Registered Dietitian and Culinary Educator at Whole Foods Market Global Headquarters. When she is not knee deep in nutrition, Jess also enjoys training and competing in long distance triathlon and running events.

Recipe Redux:

“Best place to cure what ails you”

VEGETABLE CHILI by Sally Simon

EDITOR’S NOTE: Vegetable Chili adapted from The New Basics Cookbook by Julee Rosso & Sheila Lukins

INGREDIENTS • • • • • • • • • • • • • • • • • • • • • • • •

¼ cup vegetable oil 2 zucchini cut into ½ inch dice 2 eggplant (use only the long slender light purple Asian variety), cut into ½ inch dice 2 onions, cut into ½ inch dice 2 large red bell peppers, cored and cut into ¼ inch dice 4 cloves garlic, finely chopped 2 tablespoons good quality chili powder (I prefer the San Antonio chili powder found in the bulk spice section of Central Market) 1 tablespoon ground cumin 1 teaspoon fennel seeds or powder 1 can (35 oz.) Italian plum tomatoes with their juice 1 ½ pounds ripe plum tomatoes, cut into 1 inch dice 1 tablespoon dried basil 1 tablespoon dried oregano Red pepper flakes to taste (about ½ to 1 teaspoon) 2 teaspoons freshly ground black pepper 1 teaspoon salt ½ cup chopped fresh Italian flat leaf parsley 1 can (15 oz.) dark red kidney beans, drained 1 can (15 oz.) chickpeas (garbanzos), drained ½ cup chopped fresh dill 2 tablespoons fresh lemon juice 1 cup sour cream 2 cups grated Monterey Jack cheese 4 scallions (green onions), white bulb and 3 inches green, sliced on the diagonal

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DIRECTIONS 1) Heat 2 tablespoons vegetable oil in a Dutch oven over medium-high heat. Add the zucchini and eggplant and cook, stirring occasionally, until they are fragrant and nicely brown and caramelized, 5-7 minutes. Transfer zucchini and eggplant to a plate. 2) Heat remaining 2 tablespoons vegetable oil in the Dutch oven over medium heat. Add the onions and bell peppers and sauté until just wilted, about 10 minutes. Add the garlic and cook, stirring constantly for 1 minute. 3) Reduce the heat to low and add the chili powder, cumin, and fennel and stir one minute or until fragrant. Add the canned tomatoes and their juices, the cooked zucchini and eggplant, the fresh tomatoes, basil, oregano, red pepper flakes, black pepper, salt and parsley. Cook, uncovered, stirring often, for 30 minutes. 4) Stir in the kidney beans, chickpeas, and dill; cook for another 15 minutes. Remove from heat, add lemon juice, stir well, and adjust seasonings to taste. Server with bowls of sour cream, grated cheese, and sliced scallions alongside.

I use a third of the oil from the original recipe and added red pepper flakes for some good heat. I also add eggplant when it’s available from my garden. Be sure to use only the milder, slender, light-colored Asian variety. They are less bitter, and you don’t have to remove the skin. I also consider the fresh herbs optional as they deliver very strong flavors, especially the dill. Don’t hesitate to make this recipe your own by trying other vegetables, beans, and herbs. afm

NUTRITION HERE'S THE BREAKDOWN ON FOUR POPULAR DIETS

Recipe #recipe

DID YOU KNOW? Vegetables are a good source of potassium, and some studies have shown potassium has a blood pressure lowering effect. Aim to get 4,700 mg of potassium per day through a healthy balanced diet.

ROASTED GREEN BEANS WITH FENNEL AND WALNUTS by Anne Wilfong, RD, LD & Alexa Sparkman, MA, RD, LD photography by Brian Fitzsimmons

Roasting green beans brings out their natural sweetness and is a quick way to create a heart healthy side dish for your dinner entrĂŠe. Price per serving: $0.93 // Restaurant Price: $2.99

WHAT YOU NEED 1 pound green beans, rinsed and stem ends snapped off 1 fennel, trimmed of greens and sliced into thin strips 1 tablespoon olive oil 1/4 teaspoon salt 1/4 teaspoon black pepper 1/2 teaspoon balsamic vinegar

NUTRITION Calories 88 Protein 3 g

SERVING SIZE: APPROX. 4 OUNCES

Carbs 9 g Fat 6 g

Sodium 133 mg Fiber 4 g

MAKES 6 SERVINGS

HOW YOU MAKE IT 1. Preheat oven to 450 degrees. 2. On large baking sheet, toss 1/2 tablespoon olive oil with green beans and

fennel. Sprinkle salt and pepper on green beans, and spread green beans evenly on baking sheet. Roast for approximately 18-20 minutes until golden brown. Remove from oven. 3. In small bowl, whisk together remaining 1/2 tablespoon olive oil, balsamic vinegar, and mustard. 4. Toss green beans with balsamic vinaigrette and chopped walnuts.

1/4 teaspoon Dijon mustard 1/4 cup chopped walnuts, toasted

This recipe is brought to you by Whole Foods Market.

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AUSTINFITMAGAZINE.COM JANUARY 2012

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AFMDC Leaderboard

Here’s who’s out in front after the ARC Decker Challenge. The times given are cumulative times from all three Austin Fit Magazine Distance Challenge races. WOMEN’S AGE GROUP LEADERS

MEN’S AGE GROUP LEADERS

AFMDC OVERALL LEADERS

Age Group

Name

Time

Age Group

Name

Time

15-19

Courtney Reich

3:35.17

10-14

Sutton Lindsley

6:02.17

20-24

Erica Stoltenberg

3:34.54

15-19

---

Joseph McCellon 2:35.54

25-29

Deidre Skrundland

3:33.05

20-24

Kyle Higdon

2:44.41

Lisa Buckley

30-34

Ashley Butler

3:39.22

25-29

Daniel Thompson

2:54.19

35-39

Lisa Buckley

3:28.37

30-34

Joseph McCellon

2:35.54

40-44

Angelica Kelley

3:44.52

35-39

Scott Merritt

2:56.26

45-49

Rose Martinez

3:35.02

40-44

Jim Moore

3:10.00

50-54

Cynthia Burton

4:18.09

45-49

Marvin Hope

3:11.11

Name

55-59

Barbara Fellman

4:11.03

50-54

Gordon Alexander

3:11.46

60-64

Reenie Smith

4:47.28

55-59

Dan Wood

3:22.27

Jim Moore

3:10.00

65-69

Judith Reader

5:26.08

60-64

Frederick Taylor

4:29.56

Rose Martinez

3:35.02

70-74

Margene Beckham

6:28.18

65-69

Walt Tashnik

4:03.52

70-74

Michael London

4:19.15

75-79

Keith Mason

5:37.41

AUSTINFITMAGAZINE.COM JANUARY 2012

Name

Total Race Time

3:28.37

AFMDC MASTERS LEADERS Total Race Time

*Due to publication deadlines, 3M Half Marathon & Relay results will be reflected in the February issue of AFMDC Leaderboard

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ne of the best race goodie bags a runner can get comes from the 3M Half Marathon: electrical tape, Post-it notes, insect repellent, Scotch tape, lint removers, and all sorts of cool stuff (Runner’s World magazine gave the haul a “Best Schwag” award in 2008). There will be a technical fabric shirt again this year, along with an option for women’s sizes as well as men’s. And for the first time, 3M will have an expo featuring 15 different vendors before runners hit the streets on January 29, 2012.

AFM DISTANCE CHALLENGE RACE RESULTS

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longest distance, and they should make sure to have recovered adequately from the ups and downs around the Travis County Expo Center. In addition, new half marathoners should cast a wary eye at yet another maximum distance race in a few short weeks (the Half at the Austin Marathon). Those three races can be a big load on a body that is just getting accustomed to running 13.1 miles. For AFMDC runners on the marathon track, the 3M race is in an interesting position, whether you’re a first timer or an experienced marathoner. Safe runners will look at 3M as a venue to practice marathon-goal pace, perhaps even adding mileage before or after to make it simply another long (and fully supported) training run. Many coaches suggest that runners target their marathongoal pace for the first ten miles and then allow themselves a faster race pace in the final 10K (with a stern admonition not to blow anything out in the process). For an experienced runner who recovers well, the temptation to race 3M and then rest up for the marathon afterwards is truly hard to resist. Whatever the skill level or goal, runners in the AFMDC need to take a minute to reflect on just how 3M fits into their overall plans for completing the series. It’s hard to resist pushing the effort when faced with an open, downhill road, and surrounded by throngs of runners gunning for a new personal record while still keeping in mind the larger picture—to finish a multi-race endurance event with a great cumulative time and a healthy body. afm

But as cool as all that stuff is, the best reason to sign up for 3M is the course. It’s a point-to-point route, run from Austin’s northwest sector at Stonelake Boulevard through the city to downtown. There are some slight changes this year. Due to construction at Waterloo Park, the finish will be located near the Bob Bullock Texas State History Museum. (If you’ve been wondering why the course map was unavailable on the race website, it’s because it was pending final approval from the City of Austin, though the course has been USATF certified.) The old course has a net downhill of 4.8m/km, and many runners have set their fastest half-marathon times there. The course records are “smokin’ hot”: 1:01.05 for the men and 1:09.35 for the women. The problem runners have with 3M is the very thing that’s so wonderful about it: that fabulous, fast course just begs to be raced, but not every runner on the course benefits from racing it. Who in the world doesn’t? For runners who are working the Austin Fit Magazine Distance Challenge (AFMDC), the course presents an interesting training decision. For the half marathon track, 3M is the middle of three half marathons to complete. For experienced half marathoners, the first 13.1-mile race (Decker) may have merely been a tune-up for fast times at 3M, with a big finish at the Austin Marathon Half in February. However, for those new to the half marathon distance, Decker may have been a rough entry into a new

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FiT 3 SWIM

A PROFESSIONAL’S LOOK AT A NEW RACING SEASON

IMPROVEMENT: EASY AS 1, 2, 3

BY PATRICK EVOE

BY WHITNEY HEDGEPETH

pg. 62

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FiT 3 BIKE

FiT 3 RUN

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ships in Kona, Hawaii. If the answer is yes, my whole year is then set up specifically so that I can meet that goal. Ironman professionals have a qualification process based on accumulating points from placement at other Ironman and Ironman 70.3 events, and different races have different point values. If Kona is my goal, then I need to make careful race choices while keeping this point system in mind. On the other hand, if I decide that Kona is not my goal, then my season can be set up in any number of ways without having to take into consideration accumulating Kona qualification points.

STRATEGIZING FOR GAIN THE GUYS I RACE

A PROFESSIONAL’S LOOK AT A NEW RACING SEASON

BY PATRICK EVOE // PHOTOGRAPHY BY BRIAN FITZSIMMONS

t the end of every year, I go through the process of planning out the following racing season. Because racing triathlons is my career, I make careful decisions when it comes to setting goals, choosing races, and planning out my year just as any prudent business would. SETTING GOALS I SPEND TIME THINKING

long and hard about what I want to accomplish, and there are quite a few variables I take into consideration. I think through my sponsors’ expectations, my financial needs, my career scope within the constraints of Ironman and the sport of triathlon, my longer-term goals (3-5 years) in the sport, prospects for furthering my physiological development, and meeting my own personal wants. These are all factors that shape how I will approach the coming year. It is imperative that I understand my goals before I can move on in my planning process. For example, each year I must decide if I want to race in the Ironman World Champion-

AUSTINFITMAGAZINE.COM JANUARY 2012

against get faster, finish times come down, and the size and depth of the professional fields at races get bigger and deeper every year. As a result, I have to make continuous gains to simply maintain my placement each season. If I want to improve my placement (which I most certainly do), I have to make bigger and faster gains than my competition. Once I have a concept of my overarching goals, I can set about strategizing how I’ll make these gains. I can look at each leg of the race individually, at the race as a whole, specific details of the race, as well as search for opportunities for bigger breakthroughs in each discipline. For example, this last year, I identified my running form as a limitation. I tend to over-stride, which causes me to come down hard, absorbing extra impact in my legs and hips. So I focused on correcting my running form. I’ve made significant gains in my running by focusing on several details

IRONMAN COZUMEL "It was the biggest surprise to cross the finish line in Second place. I finished with an overall time of 8:30:36 with a 53:02 swim, 4:34:09 bike, and a 2:59:23 run." — Patrick Evoe

every day, and I’ve been happy to see a direct translation into better training and faster racing.

PLANNING MY SEASON ONCE I’VE DECIDED ON my season’s goals

and set my strategy for making gains, I start planning. I look at all of the professional races with prize money and go through the process of factoring in my possible ROI (return on investment), course and environmental conditions versus my racing strengths, placement goals and sponsors’ expectations, and, finally, races that excite me. Then, I look at the calendar. I need to choose a schedule where I have time to incorporate proper build periods, tapers, and recovery. Otherwise, poor timing choices can have a negative impact on racing and my entire year. I also make decisions on the right number (how many?) and mix (half Ironman, Ironman, other distances?) of races to include. I rarely jump into unplanned races or put events on the schedule without scrutiny. It’s my job to plan my races, training, and recovery so I give myself the best possible chances for success.

ACCEPTING CHANGE AFTER I’VE PLANNED, it’s a matter of simple

execution. Unfortunately, putting it on paper is the easy part. The season rarely progresses according to schedule. Race changers such as injury, sickness, life matters, and interruptions rear their ugly heads every year. I like to remind myself that the most important thing is to make the most important thing the most important thing (“the most important thing” is to maintain my focus on the task at hand). This doesn’t always work, so it’s equally important to understand and accept that modifying plans and making general changes come with the territory. Without a certain level of flexibility, it’s easy to let changes get the better of me. When change is required, I simply go back to my goals and start the process again. Sometimes only small tweaks are required; other times, an entire revamping is in order. What’s important is that I am always diligent in my planning, with a clear understanding of where I want to go and how I will get there. afm

PATRICK'S BIO Patrick Evoe, professional triathlete, has been a contributing writer in Austin Fit Magazine since 2009. Evoe came off the couch and into the world of triathlon in 2003 after moving to Austin; by 2005, he'd taken fifth place in his age group at Kona. He decided to go pro in 2007 and has had a distinctive and supportive sponsor in Little Caesar's Pizza ever since. Currently, Evoe has 20 halfIronman (70.3-mile triathlon event; 1.2-mile swim, 56-mile bike, and 13.1-mile run ) and 11 Ironman (140.6-mile triathlon event; 2.4-mile swim, 112-mile bike, and 26.2-mile run) finishes, taking second place overall at both Ironman Louisville and Ironman Cozumel in 2011.

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FIT 3 SWIM

GOAL 1: COMMIT TO SWIMMING 3-4 TIMES PER WEEK AS A FORMER COMPETITIVE swimmer and a long-time Masters swim coach, I find the rule of thumb is that you need two swimming workouts per week to maintain where you are and three times per week, or more, to see improvement. Aim for improvement by making that commitment to swim 3-4 times each week.

IMPROVEMENT: EASY AS 1, 2, 3

BY WHITNEY HEDGEPETH // PHOTOGRAPHY BY BRIAN FITZSIMMONS

think the New Year is a great time to make new swimming goals. Well, I think any time of the year is a great time to have lots of goals, but it’s an especially great time at the start of a new and potentially exciting year. There are three basic things I would love to see new swimmers, triathletes, and even seasoned swimmers attempt for the month of January. 64

AUSTINFITMAGAZINE.COM JANUARY 2012

GOAL 2: COMMIT TO DOING FLIP TURNS I BELIEVE FLIP TURNS are a necessity. Flip turns help you carry momentum both into and out of the wall. This helps you learn to swim at a faster rate of speed. Start off small; maybe you just attempt flip turns at the odd ends of the pool, gradually working your way up to doing them at both ends. Think about how you do a roll on land—or better yet, practice a few on land. Keep your chin tucked into your chest and use your hands to help get your feet over fast. While you are turning, blow air out of your nose just like you would if you were blowing your nose into a tissue

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

and trying to be quiet. The turn portion is actually only ¾ of a roll with a push-off onto your back and then corkscrewing onto your stomach. When to do the turn is as critical as how to do it. Swimmers usually start a flip turn one stroke past the “T” on the bottom of the pool. If you have no “T” at your pool, try counting your strokes to find what number takes you to be within one stroke of the end of the pool. Knees should be pulled close to your chest on the roll. The tighter the roll, the faster and easier it is to flip. Practice some turns in the middle of the pool; see how fast you can get around and blow air out of your nose. Once you feel confident with this, move on to trying turns against the wall.

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GOAL 3: COMMIT TO IMPROVING STREAMLINES YOU ARE NEVER MOVING faster than you do when you push off the wall or dive in. Use that to your advantage. The tighter your streamline, the faster and further you will go. What is a streamline position? Put one hand on top of the other with your elbows snug against your head right behind your ears, stretching your arms out as far as possible. This takes hardly any energy but will make you go considerably faster. I find a lot of people think of this as cheating or a waste of time. Don’t we all want to swim faster and have it seem easier to do? Let’s say you streamline further off the wall than the person beside you; that means you have taken two strokes to their six. The chances of you being less tired and swimming faster at the end of a mile are very good. Best Wishes for a Happy and Healthy New Year. afm

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AUSTINFITMAGAZINE.COM JANUARY 2012

When Your Mind Matters to Your Fitness ROAD BIKES AND AEROBARS

AEROBARS

Road bikes and triathlon bikes have a different frame geometry. Tri bike frame construction assumes that the rider will be using full aerobars, which are additional bars that attach to the center of the handle bars, allowing the rider to stretch out and rest his/her forearms on pads. This streamlined position can result in faster speeds and a more comfortable ride over long distances. However, a rider's hands are further from the brakes and the position is less stable.

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CYCLING OFFERS PLENTY OF options that you can explore. Two “new hat” ideas you might try are 1) training on a different bike and 2) training at a different rpm (revolutions per minute—how fast you turn the pedals around).

YOUR BIKE TRIATHLETES DO NOT NEED

to train exclusively in the aero position on their triathlonspecific bikes. Yes, this has its time and place, but those who also train on a road bike benefit by improving both their bike handling skills and the quality of their training. Specifically, triathlon and road bikes have different geometries, which result in different positions for the rider. In addition, most triathletes modify their bikes with the addition of aerobars, which allow the rider to get in a more streamlined position, further changing body position. Riding in a large group on a road bike in close proximity teaches you the fundamentals of keeping smooth on the bike, and you

can’t do this safely while you’re in aerobars. Group riding, or pace line riding, teaches you how not to overreact to situations because your primary objective is to keep things rolling smoothly in the group. If you slam on your brakes with someone right behind you, that rider will not be happy! Knowing how to stay smooth in a group is a benefit on race day because you are efficient on the pedals and not braking unnecessarily. The more experience you have at road riding, the more relaxed and confident you become on the bike, and a triathlete with good bike-handling skills has a great advantage over his/her competitors. Beyond handling skills, group rides offer a huge training benefit both for endurance riding and interval training. Your ability to stay in someone’s draft can make all the difference in whether or not you ‘hang’ with the group. Hanging with the group usually translates to getting a great workout. Austin has many group rides to choose from if threshold or high intensity work is your plan

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for the day, and you can sometimes discover new levels of heart rate limits when trying to hang with some of them! Triathletes can also benefit from riding a mountain bike; the skills gained are immediately applied to your primary bike. Mountain biking forces you to be aware of how balancing and shifting your body weight can affect bike handling. While the Austin area has plenty of technical trails that can be intimidating and dangerous, beginning on an easy trail is the way to go. Slaughter Creek or Walnut Creek are great trails to start on, while more challenging trails can be found on the Barton Creek green belt. Mountain bike riding improves your strength and is great high-intensity training.

YOUR RPM BEING EFFICIENT ON THE

3DAYS ONLY! Jan 7-9

bike is all about your rpm. If you are not already doing rpmspecific work in your training, you need to. Training has progressed from the days of heading out the door and maintaining 90 rpm for the entire ride. Now we know that spending time above and below your normal rpm dramatically improves your fitness on the bike. Workouts can be arranged in many different ways, but the main approach is simply to vary your rpm. For example, spend ten minutes alternating between high (over 100) and low (less than 75) rpm every minute. You can do this workout on any of the bikes I’ve mentioned (time trial/triathlon, road, or mountain bike). A strength-specific workout is another way to do rpm work. Strength training is something we all consider for the offseason. “Old hat” is heading to the gym for strength training. “New hat” is working on cycling-specific strength while on your plus getFor 5frie nd passe s workout can be 8 x bike. example, the 2-minute intervals on an easy-grade hill at T olearn mo revisit 55-65 rpm, with 2 minutes rest, thus workjazz erc ise.c om/supersale ing with resistance rather than avoiding it to keep to our usual rpm. LakelineMall So toss out some of the “old hat” ways Mopac& 2222-NorthwestRecreation Center and try some of the “new hat” techniques by 12th& Lamar -Austin Recreation Center exploring a new bike and pedaling speed. MopacYou’ll & 2244-discover McBethRecre ation not Cente r that only does it fit into your current regime, but the new skills you acquire by doing so will bring your fitness to a whole new level. afm

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JEN'S BIO Jen McRae is a professional cyclist currently racing with Team 787. Since 2005, McRae has had several podium finishes at the United States Criterium National Championships. In addition to professional racing, McRae is a cycling coach for Chann McRae Coaching, which provides training for cyclists and multi-sport athletes. Jen coaches the juniors on the 787 team of which her daughters, Henna(10) and Elle(8), are members. Jen also teaches cycling classes at Pure Austin Gym.

FiT 3 RUN

THE LESSON: EASY DAYS EASY; HARD DAYS HARD I AM SURE MANY OF you have heard this mantra before. In fact, I feel like I am a broken record on the subject. But if you are reading this magazine, you are looking for some concrete training information that you can add to your current training repertoire, and so I’ll tell you again: easy days easy, hard days hard.

EASY DAYS EASY, HARD DAYS HARD

BY STEVE SISSON // PHOTOGRAPHY BY BRIAN FITZSIMMONS

’m not a big believer in New Year’s resolutions, turning over a new leaf, or any of those “I’m going to become a new person”-type commitments that correspond with January 1. It doesn’t ring true to me. Instead, at the end of December, I go through and review the previous year, teasing out what went right and what went wrong. This seems to resonate more with the pragmatist in my nature, allowing me to judge the year in concrete terms. From there, I craft a letter to myself that boils the year down into a few lessons that I can take into the new year to encourage excellence. So I thought I would share one of this past year’s lessons in the hope that it might help you have an amazing 2012. 70

AUSTINFITMAGAZINE.COM JANUARY 2012

THE STORY: AN EPIC PERSONAL RECORD I WAS REMINDED THIS year of the importance of assimilating this lesson. In my role as Assistant Coach of The University of Texas’ Women’s Track and Cross Country teams, I get the opportunity to work with amazing athletes. One of these athletes, Sara Sutherland, was a freshman this 2011 track campaign. She had been an outstanding high school runner, winning the Texas High School Cross Country Championships her sophomore year. After that year, however, her race performances began slipping. She rarely performed poorly; she just wasn’t able to regain the championship form she’d had in her sophomore year. When she arrived on the UT campus, we learned from her training that she almost always ran hard. It was not necessarily all-out each time, but she was definitely not running easy on any of her workouts and she was always run-down. I asked her to change her training by running her easy runs easier and slow-

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ing down on her long runs. While she ran well that cross-country season, Sara came into her own in the spring of 2011, when we began to really see the fruits of her diminished labor. At the Penn Relays, Sara ran a 16:09 in the prestigious 5,000m race, placing second; her previous best had been over 18 minutes. A two-minute personal record (PR) in a 5,000m is exceedingly rare. To illustrate the scope of her improvement, she came through the two-mile (3,200m) mark in her Penn Relays race a full minute faster than her previous best time for that mark, set just a year before.

THE TAKEWAY: A TRAINING IMPERATIVE WHEN I ASKED SARA what she felt made the difference in her Penn Relays performance, she immediately said, “Running slower.” This was perhaps the strongest validation I have received as a coach concerning the imperative of recovering on your easy days. I know it may seem counterintuitive, but running easy and recovering from each hard effort is far more important than the next quality workout you squeeze into your busy schedule. In fact, I will frequently ask athletes to skip a particular workout in a given week if I feel that they are not adequately recovered from the previous effort or if their work/life stress has been affecting their ability to recover. While I can’t guarantee an improvement along the line of Sara’s, I can ensure that you will get much more out of every training session and be refreshed and ready to tackle the next hard session you have planned if you just take your easy days easy. afm

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AUSTINFITMAGAZINE.COM JANUARY 2012

STEVE'S BIO Steve Sisson is The University of Texas’ assistant coach for women’s track and field/ cross country. As a collegiate student/athlete, Sisson represented the United States internationally in IAAF’s World Half-Marathon Championship and Ekiden Relay. Sisson is also a three-time Southwest Conference individual champion as well as three-time All-American, and his time of 13.50 (’93) set the Longhorn indoor 5,000m record for 10 years. In addition to coaching, Sisson is the owner of Rogue Training Systems here in Austin.

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THE WORKOUT CROSSFIT CENTRAL with Crystal McReynolds 6205A Burnet Rd. • Austin, TX 78757 web: crossfitcentral.com

WARM UP: High knees, fast feet, jumping jacks 10 squats 10 pushups 10 rotations 3 rounds

LACTIC THRESHOLD TEST: 10 jump squats 5 burpees 10 jump lunges 2 rounds

DYNAMIC WARM UP: Lunges High knees Butt kicks Broad jumps Handstand walk Cartwheels 400 run

WORKOUT: 12 min AMRAP (as many rounds as possible) 3 Barbell squat clean to thruster 6 pullups/ring rows 9 pushups

COOL DOWN: Partner wheel barrow hold stretch

CORE: 4 X 45 seconds bicycle, alternating legs and pace 4 X 45 second 6-inch elevation hold

4 X 45 second scissor kicks, up and down Plank circles x 3 Static push-up position holds (Alternating hand positions) Top half/bottom half pushups x10 Forward plank 45 seconds On back leg raises 2 x 45 second 6-inch elevation hold 2 x 45 second scissor kicks, side to side 2 x 10 crunches, reaching for heels 2 x 10 crunches, reaching for ceiling 2 x 45 seconds side to side crunches 2 x 10 Legs up, knees bent crunches 2 x 5 Legs up, knees bent crunch including leg extension 2 x 5 pushups wide grip, 5 regular width, 5 hands together 2 x 30 second static push-up position hold

AUSTINFITMAGAZINE.COM DECEMBER 2011

CrossFit Central

S P I B E LT ™

by Monica Brant | photography by Brian Fitzsimmons

I knew it was going to be hard as I drove to CrossFit Central (CFC) a couple of days after returning from a trip. I have yet to do a workout that is solely CrossFit and, to be completely honest, wasn’t too thrilled about doing this workout. Don’t get me wrong, I think you can tell I am a glutton for punishment; however, I have never enjoyed hundreds of pushups and pullups, not to mention I have a chronic shoulder issue that flairs up with too many reps of these exercises. But this is all part of the fun, to be pushed beyond what is normal or what’s outside of my box. So I kept my grumblings to myself …well, some of them anyway.

Arriving at CFC was easy, clearly marked and easy to park. The group of women I met as I walked in all seemed eager to get started. Everyone was thinking about the week ahead with Thanksgiving approaching and calories piling up! As I met the instructors, Nicki and Crystal, I quickly understood why the clients seem to love this particular women-only workout—both Nicki and Crystal are extremely fit and bring super fun and high energy to the group, challenging them to succeed! We started off with some standard warm-up drills and added a few extras that I found fun and different such as cartwheels! Who doesn’t like cartwheels? I for one LOVE them. Anything I can do that involves flipping around, I’m all for it! After we all tried some handstands to finish off the warm up, we started hearing THE WORKOUT… . Let me tell you when you hear the numbers 3, 6, 9, you don’t think it’s going to be THAT hard. Wrong. That little number three was quite challenging on the first exercise—which breaks down to two squats and a shoulder press all hoisting either a 55- or 65-pound barbell. After the three little clean and press movements, we jumped to either pullups or body rows on rings where your body is directly under the rings for six rows (this is the one I chose due to my shoulder issue) we then moved to ‘competition’ pushups where you have to allow your chest to rest on the floor but

not your quads and pick your hands off the floor for a quick second...and then start the pushup again...for nine—that was one set, and we were to go as many rounds as possible for 15 minutes. Honestly, I was just trying to count and keep moving. I completely lost track of how many rounds I did, possibly five or six at best. It definitely kicked my butt! Crystal and Nicki came around to help keep our form as perfect as possible and to encourage us. Did I mention the workout was HARD? CrossFit is definitely not a joke; you will either love it or hate it! I am on the fence. I love being pushed and working out intensely, but I am not a fan of that many pushups and pull ups. I am assuming there are other exercises, but I am not sure that I will get the chance to know them. I understand that the CrossFit craze is huge and thousands of people have had amazing results from these tough workouts, so I definitely encourage anyone interested to give it a try. I know you will be pleasantly pushed beyond what you thought you could do and quite possibly end up going back to better your rounds! Good luck! afm Special thanks to Lululemon on 6th & Lamar for my hot outfit and to Hair Goddess (http://hairgoddess.net) for the continually great hair design!

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2012

PERSONAL TRAINER GUIDE

FIND YOUR COACH IN OUR SPECIAL ADVERTISING SECTION PHOTOGRAPHY BY ANNIE RAY

AUSTINFITMAGAZINE.COM JANUARY 2012

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CrossFit Texas (512) 771-6069 // 4674 Priem Lane, Ste. #408 // Pflugerville, TX 78660 www.crossfittx.com

hen asked what does CrossFit Texas mean to you, the responses were eye-opening. The expected answer from a gym would be focused on changes in looks and pants size, but what was answered reached far deeper than that. Such responses like: Being strong, fit, and beautiful after 40.

Showing my kids what true strength means.— Bonnie Making fitness fun! — Kaci Losing 171 pounds and getting my life back! — Mary 30 pounds and counting!— Vic No treadmills-just kicking butt! — Jessica Pushing past possible.— Gideon Hardest thing I’ve ever done, but worth every rep. — Mitch Confidence in a box. — Ashley CrossFit Texas has filled the gaps of what people are missing in life. It’s been called a sanctuary from all the other daily stresses. It’s not just a place to come workout; it’s a family and community of support and encouragement, which fits the vision the owner, Brannon Muska, had for his gym. A former Navy Search and Rescue Swimmer, Brannon realized the importance to have a foundation of trust, commitment, and community. You can have knowledgeable, expert trainers, but the most important aspect of reaching goals is a true and genuine compassion to help others. At CrossFit Texas, every trainer has his or her own specialties, and shares the same vision and passion

of Brannon’s. “It’s great to know that we can have a gym that’s compassionate yet motivating at the same time,” says Brannon. We have built a community of fitness that everyone looks forward to everyday. CrossFit Texas offers nutritional consultations and regular body fat analysis sessions. “The workout is only 1 hour of the day; I want to make sure we educate our clients on what to do the other 23 hours of the day to become successful,” advises Brannon. With a strong focus on what is put into our bodies, CrossFit Texas helps members build a plan that best fits their needs and goals. Within just a few months, CrossFit Texas members are experiencing results that they have never seen before because they are getting personal training in a group setting along with a community of accountability. People are usually scared to death when they see or hear about CrossFit. A huge CrossFit myth is that people need to first get in shape before joining. The truth about CrossFit is that each workout is scalable and can be modified according to individual ability and goals. All ages, shapes, and sizes can do CrossFit. At CrossFit Texas, everyone remembers the nervous feeling they had on their first day, but the most common comment from everyone is how welcomed they felt when they first walked through the door. Whatever your goals are, CrossFit Texas is here to stand beside you in your journey. Every member should go home with a positive response to these three questions: How do I feel? How do I look? How do I perform? Brannon Muska’s vision of a community of health and wellness shines through the various faces and stories at CrossFit Texas. 2012 PERSONAL TRAINER GUIDE

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FTS (909) 670-5850 // 2111 Sam Bass Rd., Suite 100A // Round Rock, TX 78664 www.fitnesstrainingstudios.net

ork hard...play hard....GET RESULTS! Join the evolution of fitness. The industry is changing everyday and we enjoy staying ahead of the curve. We mix old school principles with new age tactics and always get results. Unlike your corporate style gym with corporate style trainers, FTS is a fresh, private training studio with experienced, highly skilled trainers. At FTS we tend to yield high energy and at the same time keep a family like atmosphere. Our clients are always smiling and always sweating! From dumbbells to tractor tires, there's countless ways to get your butt kicked with us. Together we are a family of trainers and

AUSTINFITMAGAZINE.COM JANUARY 2012

group instructors who have been able to combine our individual businesses into an elite force dedicated to making others stronger, faster and better than ever before. We are very diverse at FTS, specializing in mixed martial arts, bodybuilding, extreme weight loss, sports performance and crossfit. We consistently train each other and keep each other advanced in each technique. Group training classes at FTS include: Zumba, M*A*S*H Bootcamp, Power Bootcamp, kickboxing, strength endurance, Yoga, Flirty Fit (for the ladies) and Barbarian Training (for the men). During the spring and summer, we will be hosting the James Kirkendoll Football Camp. Unique options available at FTS include

massage therapy, bodybuilding posing classes, grocery shopping sessions, nutrition seminars, web based training, and children's exercise classes. These are set with appointments, so call to get into the next available slot. We love fitness and even more we love changing peopleâ&#x20AC;&#x2122;s lives! Regardless of your age, gender, or physical condition we will take you above and beyond any expectations you have. To show that we care, call in for a free week of Bootcamp, exercise classes and personal training! Energy and persistence conquer all things!

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We Offer: • Power Fit Indoor Boot camp

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Testimonial: "FTS Fit camp is fun and challenging! The variety of exercises in each workout keeps your muscles guessing and working. The visual (body) changes are amazing and keeps me coming back for more! I feel and see an improvement in strength, muscle tone, conditioning and now I'm running 5K's in less than 24 minutes! The best part is - all the participants support one another, build camaraderie, and push each other to reach new levels of fitness." - Ana

2012 PERSONAL TRAINER GUIDE

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CrossFit Valor 300 Brushy Creek, Ste. 501 // Cedar Park, TX 78613 www.crossfitvalor.com

rossFit Valor is, first and foremost, a family. We believe in physical fitness, mental toughness, and have discovered that there is definitely freedom in strength. Come be a part of our family- we come in all shapes, sizes and athleticisms- and are on a daily mission to improving our lives. We train for everyday life’s challenges and obstacles. One of our members, Dave Rainey, has had an amazing CrossFit journey. He started our CrossFit program in May 2010, after a car accident left him injured for almost two years.

“I would be deceiving you if I told you this period of my life was easy. I rowed while others ran. I stopped for water while others increased the pace. Through the gut checks, ego checks, and soreness, I stuck with it. I gradually let go of the pity party I was throwing for myself and began tackling my demons. When I wanted to quit, I reminded myself that this is what I had asked for when I was stuck in bed from my car accident. I wanted this, and now was the chance to fulfill my promise to myself. This was the catalyst for change and encouragement that I needed to support me along the way. I focused on my achievements rather than my limitations and, little by little, found myself gaining strength and embracing the WOD as

AUSTINFITMAGAZINE.COM JANUARY 2012

an attainable goal rather than an insurmountable obstacle. I fought the voices that told me to quit and worked to embrace the difficulty rather than block it out. Slowly and deliberately, my life was changed. I have spent a year and a half working out with Dale. While my journey to recovery has been through CrossFit, Dale has been my compass every step of the way. I cannot express in words how much I appreciate the gift he has given me. The physical results are visible, but it is the intangible that has truly changed my life. Every drop of sweat, grunt, yell, and battle fought in "the box" has given me the opportunity to heal my body from the inside out. One day at a time and looking forward to my next WOD.” — Dave Rainey, Cedar Park, TX Whatever your circumstance might be, there is a place for you at CrossFit Valor. We want to meet you and help you achieve results. Not only do we do have a fitness program, we put as much importance on nutrition, healthy lifestyle habits, and friendship. CrossFit Valor is much more than just a workout! To start your new journey with us, please reach out. We look forward to meeting you!

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Camp Gladiator (512) 587-9110 // 40+ Austin Area Locations www.campgladiatoraustin.com

amp Gladiator (CG) is a four week adult fitness boot camp that promises an intense, motivating, and challenging environment where men and women of all ages and fitness levels can push themselves. Campers should expect a total body workout. A typical session could include interval training, sprint and agility drills, stations, plyometrics, body weight strength drills, cardio mix, and much more. CG offers unlimited sessions at 40+ Austin locations so once you sign-up you can attend any and all for four weeks at one low price!

Competitor Magazine, the leading voice in promoting an active lifestyle, conducted polls and Camp Gladiator was voted The Best Boot Camp in Texas. Rare Magazine chose CG as the Best Boot Camp in Austin, and D Magazine's Readers' Choice and Editors' Choice for Best Fitness Program in Dallas was also Camp Gladiator!

2012 PERSONAL TRAINER GUIDE

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Mariah MacDonald & the RevEx Team

PHOTO BY BRIAN FITZSIMMONS

(512) 296-5677 // 3616 FarWest Blvd. www.revelationfit.com

For the third year in a row (and in its third year in business), Revelation Fitness tops the Austin Fit Top 10 Trainers list. RevFit’s 12 Week ˜RevEx Program” has made waves in the Austin community, and nationally, for the dramatic results it produces. A year ago the company not only topped our list but was poised to become one of the nation’s fastest-growing startups. So it came as a shock to many when owner Mariah MacDonald resumed her role as CEO of the company and let go of a number of trainers and staff whom she herself had hand-picked and trained. MacDonald explains, “When I started the company I had a vision that all clients could and should have nothing less than a life-transforming experience. From the outside, from a results perspective, it was working.” Indeed, no one can argue with the amazing before-and-afters the company seems to churn out on a monthly basis. But from the inside? “We had about a 50% customer service satisfaction rating. That was a harsh pill to swallow when revenues were growing and people I’d trained myself from the ground-up were content.” And now? “According to our surveys, customer satisfaction is up to 90%. We have systems in place to catch any dissatisfaction early so we can course-correct for the individual client. I spend about half my week making sure everyone is happy and on-track. In the end it’s just like Physique Transformation: it’s painful, your old friends aren’t going to like your new ways, and you as-

AUSTINFITMAGAZINE.COM JANUARY 2012

sume a ton of additional expenses knowing that it will be worth it in the end.” And was it? If January is any indicator, MacDonald’s “crazy” idea worked. “We are having the busiest month in our business’s history. The new team is amazing — lots of ex-military and people who transformed themselves are 110% committed to seeing this vision come to life at any cost. They bust their butts. It’s an incredible environment to work in.” Indeed, on day of interview RevEx is bustling with 10 Trainers and ˜Client Managers” (RevEx’s nutrition coaches) milling around cracking jokes before their team photo shoot. In a corner nearby a stunning, petite client doing her “After” shoot chimes into our discussion. “12 Weeks ago I was in a size 12/14 and 30 lbs heavier. Marriage was on the rocks and I’d had liposuction and a tummy tuck. Now I walk in here in my 4 petite and everyone is staring at me, thinking “some women must just have it easy”. Ha! It’s testimony to Mariah’s vision: to Reveal people and Transform their lives. Love her, hate her, say what you will about her â€“ but you can’t deny that she has something that no one else in this town has and has shared it with allot of people, trainers and clients alike. “She’s an entrepreneur's entrepreneur.” And with RevEx Version 2.0 killing it, MacDonald seems poised to take over the world.

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Blue Sky Strongbox (512) 569-7636 // www.blueskystrongbox.com

orn in Louisiana, raised in Northeast Texas, Carlton claimed Austin as his home in 1996. In 2008 he became the owner and operator of the Blue Sky Strongbox, a private workout facility located in South Austin. Carlton is a Nationally Certified Personal Trainer with ACE, NASM and NCSF, as well as a Nutrition Specialist with AASDN. Before training privately, he was a Master Trainer for 24HourFitness. He has years of experience working with a diverse variety of clients, ranging from children to the elderly, athletes to special needs and everything in between. Carlton has earned a reputation as being extremely versatile as well as incredibly personable and caring. Overall, Carlton is most interested in helping others reach their goals of becoming healthier, and most importantly, happier. Carlton offers a variety of affordable services ranging from private training to small-group sessions, bootcamps, nutrition counseling, program design,

seminars, corporate training as well as online training. On his website, he regularly posts fitness videos on a variety of topics aimed at inspiring and educating the public about fitness & health. Along those same lines, Carlton hopes to complete his first fitness book in 2012. Besides staying busy training and educating, he also enjoys a busy life outside the health & fitness world. Last year he put out his first solo album as a musician, "Electro Ambient Soul". In years past, he has also volunteered with programs such as Big Brothers Big Sisters; spent a great deal of time outdoors, hiking many of America's National Parks; as well as summiting Africa's highest peak, Mt. Kilimanjaro. His training style reflects the many diverse experiences that have enriched his life through the years. His ever-evolving perspective continues to prove most valuable when working eagerly to inspire others to better their lives and look forward to living another day.

Vitality Personal Training (512) 589-6654 // www.vitalitycpt.com

itness has always been a motivating part of my life. Whether it is a structured or recreational activity, the thrill of accomplishment is always very rewarding. I believe you are never too old to set new goals or live new dreams. My passion is to help my clients find ways to make fitness and good health an exciting part of their lifestyle as it is a part of mine. My name is Cindy Salazar, owner of Vitality Personal Fitness. I am an in- home/ on site personal trainer. I come to you. I eliminate the top two excuses for not exercising - time and convenience. Do you want quicker results? You can achieve that with my multi-tasking training approach emphasizing core strength. My clients perform multiple moves that engage various muscles during one exercise to keep the heart rate up. The benefit of this approach burns fat faster increasing your lean muscle mass. With more overall muscle tone, more calories are being burned even

at rest. I train the average person wanting to get in shape or an avid athlete wanting to improve the efficiency of his/her sport. Fear of routine boredom? Not in my trainings. I love being creative with workouts and changing the routine to keep muscles constantly stimulated. Whether I train one on one or a small group, I give quality and safe workouts with more individualized attention. I use a variety of portable equipment and incorporate yoga, pilates, plyometrics, resistance, muscle endurance activities, and short cardio bursts into workout sessions. My clients look forward to their training sessions – they love the vitality. “I can fit into my skinny jeans again.” “My husband loves my new body.” “I just ran a half marathon and I feel great!” Contact me for a complimentary introductory session!

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Invictus Fitness (512) 809-1684 // www.invictusfit.com

“I

nvictus” means “unconquered” in Latin and Nicole Renna, owner/ founder of Invictus Fitness, designed her approach to body transformation to empower her clients to be just that. Featured in our Best Trainer’s Guide for the second year in a row, her program blends support, accountability, and lifestyle education with dynamic, engaging in-home workouts customized to each client’s unique challenges. The inspiration for the name of her company comes from the William Ernest Henley poem that serves as a mantra for Nicole in overcoming fitness obstacles in her own life. As a college athlete, she suffered a severe injury that ultimately ended her soccer career and was devastated as a result. She struggled with depression and weight gain for several years before recognizing that overcoming her emotional loss and psychological obstacles would be a key part of getting her body back into shape. She went on to achieve a Bachelors in Psychology as well as her certification as a personal trainer and six years of experience in the area with the purpose of using her skills and knowledge to empower Austinites to find their strength. And the results her clients achieve are stellar. “On average I see a minimum of 10 percent body fat reduction in 12 weeks”, she says, “but to me, it’s the whole process that’s life-changing”.

Boot Camp U (512) 574-2812 // www.bootcampUaustin.com

t Boot Camp U, our motto is also a question. Can U? It is an open-ended question that challenges people to think about their fitness potential and what goals they’d like to achieve. All things are possible with a positive attitude and mindset combined with proper coaching. Our goal at Boot Camp U is to change the “I can’t” into an “I can”. Owner, Robyn Pettinger and head trainer, Kim Kravanya are experts at getting their clients results. As former collegiate athletes with masters’ degrees in Exercise Physiology, they have an extensive knowledge of the human body and what it takes to help people reach their goals. At Boot Camp U, you get so much more than just a boot camp workout. You will make friends, enjoy exercise and really thrive in the fun and positive atmosphere provided. There is a strong sense of community and you will soon be welcomed to lots of group events, get-togethers and fun outdoor activities provided. The community is full of individuals that view their health as a priority, lead by example and love sharing the gift of health with everyone around them. If you would like to participate in a fun fitness program, maximize your potential, and becomes part of a community that cares about you, we ask — Can U? Come try out our FREE community workouts every Saturday!

AUSTINFITMAGAZINE.COM JANUARY 2012

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MASH Fitness (512) 799-6101 // www.mashfitness.com

o matter what road you choose, anywhere from pulling a truck to playing with your kids to a trip to the grocery store, Jon isn't about just training but changing lives. After working at a "big box" gym, Jon decided to get outside the box and move his training to Fitness Training Studios, as well as meeting clients at their homes to allow a little more convenience in their crazy schedules. "I feel truly blessed that I've been given the ability to do what I love for a living. Never once have I not looked forward to going to work!" Jon has also helped open MASH Bootcamp, a local outdoor group class where calories will be burned! No matter what your fitness level is starting out, the class will push you and take you to a whole new

level. For more information on the classes, you can check out mashfitness.com "I have been training with Jon for a year. Prior to that I had lost a lot of weight but was ready for the next level. Since then I have kept the weight off, gained leaned muscle and learned what real nutrition is and I feel amazing! Jon genuinely cares; he keeps me on track, and pushes me beyond my wildest dreams. He has the amazing ability to see past my perceived weaknesses and find that inner strength to do what I thought was the impossible!" - Nancy

Bodyworx Fit (512) 948-7789 // www.BodyworxFit.com

elanie Morrissey is Founder and Lead Coach of Bodyworx Fit, located in Georgetown, Texas. Her passion for living a fit and healthy life led her to become a fitness and nutrition coach. What sets Melanie apart is her ability to share real life knowledge and experience in fitness and nutrition, while her lively personality guides clients to set new lifestyles in motion. Melanie has inspired and motivated hundreds of people to make a change and a difference in the way they live. As a coach, mentor and mother, Melanie continues to develop her own personal fitness on a daily basis, firmly believing that we are always a 'work in progress.' She has completed 9 marathons, multiple triathlons and is an avid Figure & Bodybuilding competitor with many accolades. Most recently she won the Gold medal at the 2011 International Natural Olympia Figure Championships in Reno, Nevada, earning the coveted Pro card. Despite her busy professional and competition schedule, Melanie finds time to enjoy her family and contribute to the community. She supports Wounded Warriors, The Caring Place, Exceptional Georgetown Alliance and the Williamson County Animal Shelter. Bodyworx Fit specializes in nutritional coaching, menu planning, fitness bootcamps, triathlete and marathon training, and physique competition coaching. Both local and long-distance coaching services for fitness training, competition preparation and nutrition are available. Visit www.BodyworxFit.com for more information. IF YOU WANT TO BE A WINNER, YOU HAVE TO TRAIN WITH A WINNER! 2012 PERSONAL TRAINER GUIDE

SPECIAL ADVERTISING SECTION

L2 Fitness logan@L2Fitness.com // www.L2fitness.com

ogan Lepper founded L2 Fitness two years ago with the philosophy of "a balanced body requires balanced workout." Logan brings this philosophy to every training session whether it's his own or yours. Logan believes there is no impossible. If you believe you can do it, then you will. Whatever your fitness goals are, Logan's goal is to show you the tools to achieve them. Logan believe's it is never too late to begin a healthier and fit lifestyle. Don't just make an effort, make it happen.

"Logan is my trainer because he keeps finding ways to make me stronger, push me harder and help me achieve more." - Lauren Alexander, 31 "I would recommend Logan to anyone looking to change the way they feel about themselves. Whether you are trying to lose weight, reduce body fat, or gain strength, Logan will get you there." - Cara Holbrook, 28 "Logan's laid back personality makes me feel like I'm training with a friend. After just a few months training with him I'm already see more muscle tone, increased strength, and the energy to keep up with my three year old" - Sommer Maxwell, 33

Logan Lepper Certified Personal Trainer Performance Enhancement Specialist

"Logan is the greatest thing that happened to me in my life. All I do is tell him what my priorities and fitness goals are and he makes them happen. I have been training with him for over two years and can't imagine my life without him." -Sofia Luque, 31

Body Upgrades (512) 663-7663 // www.fatlossaustintx.com

AUSTINFITMAGAZINE.COM JANUARY 2012

hen it comes to fitness and fat loss the sky is the limit when you train with Mike Johnson of Body Upgrades. Whether you train privately or in a boot camp you are guaranteed to get quality results quickly. "My goal is to increase the quality of life for as many people as I can. I strive to help my clients by steadily delivering information that is easy to implement. Stuff like 3 ways to spark your metabolism or maybe something like top 5 foods for a faster metabolism. I am also really big on accountability and motivation. I email my clients twice a week with tips on focusing, cardio workouts, metabolism building info and more." When you workout with Body Upgrades you get unlimited boot camp sessions Monday-Thursdays, mornings and evenings along with all the motivation and coaching you need. "It doesn't matter if your goal is fat loss, body transformation or just to get healthy. My clients will never reach a plateau. I make sure we never do the same workout twice. No one ever knows what to expect." Mike is also big on giving back to the community, whether it is a food drive to help out around the holidays or teaching teens how to stay healthy and fit at Northwest Fellowship. "Knowing the impact that health and fitness can make in someone's life I feel like I would be doing a disservice by not reaching out to help others live better." Part of giving back, for a free copy of the 14 day fat flush cleanse (meal plan) go to www.losefatforsure.com and enter your name and email.

GET EPIC

THE INDOOR GYM FOR OUTDOOR PEOPLE

Muscle Movement of the Month #workout

SUSTAINING THE BODY THROUGH YOUR RUN TRAINING

WATCH THE WORKOUT VIDEO ONLINE! www. AustinFitMagazine .com

by Diane Vives, MS | photography by Brian Fitzsimmons

hether it is for a fitness goal, our competitive spirit, or social networking, many of us in the Austin area take on the challenge of running distance races. As we are introduced to different challenges, we embark on many levels and types of run training that include endurance runs, intervals, sprints, and related physical tests to

measure performance. These challenges, which are new to some and old hat to others, require a lot of joint stabilization in order to increase a runner's efficiency, strength, and endurance, all of which are necessary to improve performance and avoid injury. Experts from all over the globe have proven time and again that crosstraining to improve strength and stability has a highly

positive impact on running performance and the length of time age group athletes can be competitive. For this reason, my focus this month is on key exercises to help you sustain your body and resist injury throughout the running season. Even though our bodies are on a forward path while running, the human body actually needs to use rotation of the pelvis and shoulders to stay on an efficient

path. Likewise, runners need to limit unwanted side-to-side movement (often caused by weak muscles associated with the ankle, knee, hip, and torso) in order to maintain good running form. So our big bang, cross-training exercises this month will focus on these key areas of lateral and rotational movement to give joints more stability and better performance.

with LATEEF JOHNSON, NASM - PES, PTA GLOBAL PERSONAL TRAINER

1] Back Lunge With Exchange Benefit your lower body strength while emphasizing a lateral load shift with this lunge variation. • Begin standing with tall posture with kettle bell in right hand and then step backward with the right foot into a lunge.

AUSTINFITMAGAZINE.COM JANUARY 2012

• Keep torso vertical while you pass the kettle bell from right to left hand. • Press through the heel of the left leg to return to standing. • Repeat on the left side.

shot on location at Lifetime Fitness

2] Band/Cable Assisted Side Lunge This exercise is called an Assisted Side Lunge because the resistance pulls you toward the anchor and focuses on leg, hip, and core strength needed on the lateral side of the body. • Start with the band or cable anchoring the direction of pull down and directly to your side. • Side lunge toward the anchor, which increases the load for the lateral motion and deceleration of the lunging leg. • Always keep shoulders and feet in alignment, pointing forward through the entire movement. • Press firmly through heel of the lunging leg to return to start position. Repeat on same side, then switch sides.

3] Single Leg Touch Down Challenging the rotational stability of the body on a single leg is great for hip strength and stability, which enhance running efficiency.

• While in a single leg stance on the right foot, perform a shallow squat. Keep the ankle, knee, and hip of right side facing forward. • As you perform this movement, rotate the torso and reach with the left hand toward the outside of the right foot without losing position or balance. • This movement may progress to be loaded with a kettle bell or dumbbell.

Better strength and stability in all planes of motion will allow you to keep on your path to improving efficiency while you increase your run training over longer periods of time. This gives you more staying power and keeps you injury-free in order to enjoy the great Austin running community and events. afm Diane Vives, MS, is an Advisory Member of the Under Armour Performance Training Council. An internationally recognized fitness expert, she has appeared in several publications such as Women’s Health, Shape, and Muscle & Fitness Hers.

FITNESS MUSCLE MOVEMENT OF THE MONTH

By the Numbers #bythenumbers

GYM WORKOUTS COUNT

January is the most popular month for deciding to get back into shape. Here are some numbers that illuminate gym memberships, workouts, and other gym-related topics.

3,000

100,000

Where “getting fit and into shape” falls in the list of most popular New Year’s resolutions

Average number of members per health club

Average cost in dollars of a monthly gym membership

Number of bacteria per square inch on an average workout mat

45.7

90,000

Number of millions of people who use a treadmill yearly, making it the most popular form of fitness equipment

Number of members at Austin’s Gold’s Gym

Number of people who visited emergency rooms in 2009 due to jump roperelated injuries

2.6

Number of minutes per workout recommended for adults, at least five days a week

50,000

38 Percentage of resolutions that are related to getting healthy

12 Percent increase in annual health club members in January, making January the most popular month for new memberships

57 Percentage of women in overall health club membership

Percentage of health club members who participate in Tai Chi

Year the first private health club was started

Number of days after the New Year that it takes the average woman to quit her new healthy routine

Percentage of health clubs that offer personal training

Percentage of New Year’s resolutions that are maintained after 6 months

45.5 Number in millions of Americans who belonged to health clubs as of January 2009

1894

17.6 Percentage of Texans who are members of health clubs

AUSTINFITMAGAZINE.COM JANUARY 2012

Average length in minutes of a boot camp workout in Austin

30-59 Number of minutes the average American spends during a regular workout

9 Position of “mats and machines at a health club” on a list of “Top 10 Germiest Places in America”

169

Number of exercisers who visit emergency rooms annually due to falling off of treadmills or exercise balls or dropping weights on their toes

31 Percentage of America’s large corporations that subsidize health club memberships for their employees

13 Austin’s ranking in Travel+Leisure magazine’s 2010 Fittest Cities in America survey *Sources listed on www.austinfitmagazine.com

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