January 2014 by Austin Fit Magazine

Best of 2013 AustinFitMagazine.com

January 2014

ALL ROADS LEAD TO AWESOME Whether you are new to the sport of triathlon or a seasoned veteran, the last thing you want after months of training is to be limited by your equipment. Bicycle Sport Shop provides everything you need to give you the edge over the wind, the road and the competition. And our fit experts will make sure you’re “dialed in” to achieve your own personal form of awesome. Join the Bicycle Sport Shop Triathlon Club for 2014 and get skills clinics, brick workouts, open water swim opportunities and a bunch of tri geeks to train and race with. Go to bicyclesportshop.com for details.

BicycleSportShop.com

A GREAT SELECTION OF TRI GEAR

THREE LOC ATIONS SERVING AUSTIN: S. L A M AR - RESE ARCH - W. PARMER

Contents

Cover Stories F e at u r e s

01|14

52 Starting on page

2013 "Best Of" Awards

You spoke, we recorded—Austin’s fittest favorites revealed

New Year’s Resolution Guide

Page 102 Take a look at these local businesses and events that can help you meet your expectations for 2014

Ten Tips for a Better Diet

Author and athlete Rip Esselstyn helps you start your nutritional year off right

A One-Woman Crusade to Combat Obesity

Texas Comptroller Susan Combs shares her history and hopes for children’s health

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Functional Movement Screen Helps Athletes Work Smarter Starting off right can mean success in the long run

Getting Off the Bike to Get Better

Correcting muscle imbalances to cycle more effectively

Contents

01|14

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

Fuel

26 Chicken and White Bean Chili

Warm up a winter night with a bowl of savory soup

30 Is Juicing Part of an Athlete’s Diet?

Part IV of the AFM nutritional series takes a look at liquid food

32 Cleaning Out Poisons

Nutritionist Anne Wilfong shares information on detoxing

34 Eating In at Work

Brown bag your lunch with this five-day meal plan

Live

36 Lisa Mazur Keeps Irving Middle School Fit

Learn how one teacher is making a healthy difference

40 Mike McShane Bags Another 3M Half Marathon Profiling this Austin runner’s 20-year streak

42 Collecting a Lifetime of Fitness: Terry and Jan Todd

H.J. Lutcher Stark Center pays tribute to the items of sport

44 STAR Flight, Floods, and One Woman’s Response

Look

Feel

66 Your Clothes Reflect Your Brand

76 Tapping Nature’s Medicine Chest

70 You Can’t Spell “Manicure” without “Man”

78 You CAN Quit Smoking!

What your closet can do to help transform and reveal

Tips for guys to get a good looking hand up

72 Ponytail Makeover

The go-to hairdo gets a chic uplift

74 Fit Finds

Bring your workout home with a DVD

Sambucus, your friendly plant-based flu fighter

86 Heading Out into Open Water

Coach Kim Brackin guides swimmers out of the pool

90 Five Tips for Fitness Resolution Results

Online resources for kicking the tobacco habit

Coach Mo tells it like it is for training success

80 Take a Deep Breath

92 Perfecting Basic Movements

Learn the ins and outs of your lungs

Working on form yields great results for all

Train

96 Going Long, Going Short—Which is Right?

84 Your AFMDC Update

Figuring out where your finish line lies for success

For series runners, Decker thrills and winter winds chill

How Jamie Van Wagner and crew worked to save lives

In Every Issue

14 From the Publisher 16 Letters to the Editor 20 Contributors

22 WWW 24 Fit Focus 38 FAQ

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48 The Pulse 98 Events Calendar 100 Rides & Races

114 Discover!

photo by Brian Fitzsimmons

LONGHORN RUN SATURDAY, APRIL 12, 2014 SAVE THE DATE REGISTRATION OPENS IN JANUARY

UTLONGHORNRUN.COM 10K at 8AM | 2-MILE at 8:20AM

Benefitting the UT Student Government and Recreational Sports Excellence Funds.

Opening Spring 2014 Charter memberships now available Gables Park Plaza II (South Lamar at Cesar Chavez) • 111 Sandra Muraida Way

www.sparkfitnessaustin.com Follow us on and

WE CHANGE LIVES

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

Walking the Talk

Encouraging fitness through example

ur January “Best of” magazine has become one of AFM's most widely anticipated issues because it highlights those people, organizations, and elements in our community that are truly exemplary. The two most repeated characteristics that define something exemplary are the aspects of “excellence and perfection” and “setting an example or being a model” that should be emulated by others. It is to our credit as a society that we have an interest in such things, because it demonstrates that we can be inspired to adopt positive aspirations for ourselves. In the business of publishing, the idea that “words matter” has special meaning. With the explosion of human content and its ubiquitous electronic delivery, the precision with which we communicate has never been more important. Even more challenging than navigating the media morass is the daunting task of evaluating the credibility of the content which threatens to smother us. What ever happened to the idea of “telling it like it is”? “Spinning a tale” used to be the purview of grandfathers entertaining their wideeyed grandkids in front of a crackling fire over marshmallow-laden cups of steaming hot chocolate. Now, we need “fact checking” on everything from groceries to political platforms, and the struggle to avoid being cynical is real. Enter Susan Combs, Texas’ Comptroller, and a proverbial breath of fresh air. No nonsense here. Combs lives in the world of data and facts, especially those that affect our pocketbooks. At a time when

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transparency is often an unkept campaign promise, Combs has been unrelenting in her quest to keep Texas citizens informed about the financial state of our state. Among her top priorities is “keeping our children safe,” and she has identified one of the key elements in that commitment as childhood obesity. Not only is the economic impact of this problem staggering, but the human suffering it creates is unbearable. What is so exemplary about Combs’ work is her untiring commitment to change the future for our children. She has simply been out there “walking the talk” and driving change her whole career. During my time in Austin, I have had the great pleasure of having Susan Combs speak at a number of health and fitness events in which I took part. She never hesitated to find a way to support these activities, and her message was always honest and actionable. She has made it a point to engage with Texans to understand their challenges and developed real programs and interventions that work, while always measuring impact and reporting results. And she has had a very real impact on the health of our children. We are delighted and proud to have Susan Combs in our issue this month as one of the city's “Best of” who truly is exemplary, and we thank her for protecting our children over these many years. Keep Austin Fit,

Lou Earle, Publisher, CEO

eDITOR in Chief Leah Fisher Nyfeler Assistant Editors Natalie England, Courtenay Verret Art Director Weston Carls Assistant Art Director Sarah Schneider Director of Marketing & Communications Carrie Crowe Senior Advertising Consultants Richard Maloof, Suzanne Warmack Advertising Consultants Melissa Bradford, Betty Davis, Laura Templeton Writers Carrie Sapp Barrett, Kim Brackin, Jasmin Carina Castanon, Coach Mo (Maurice Harris), J. Jody Kelly, Jess Kolko, Emily C. Laskowski, Alexa Sparkman, Michelle Suggs, Texas Running Post, Diane Vives, Mason Wheeless, Anne Wilfong Operations Assistant Jackie Pica Interns Monica Gonzalez (Design), Jasmin Carina Castanon (Editorial) General Inquiries info@austinfitmagazine.com Advertising Inquiries ads@austinfitmagazine.com Submissions ideas@austinfitmagazine.com fitfocus@austinfitmagazine.com Event Listings austinfitmagazine.com/events/ submit-an-event Subscriptions austinfitmagazine.com/subscribe 2201 N. Lamar Blvd., Ste. 220 Austin, TX 78705 p 512.407.8383 f 512.407.8393 Austin Fit Magazine assumes no responsibility for the content of articles or advertisements, in that the views expressed therein may not necessarily reflect the views of the publisher or any magazine employee or contributor. This publication and all of its contents are copyrighted. Austin Fit Magazine is the assumed name of its publisher, Louis M. Earle, who has no interest in the business of Denis Calabrese who operates an exercise program under the assumed name of Austin Fit, which trains individuals to improve their jogging or running skills to participate in marathons. The views, opinions and other representations published in Austin Fit Magazine are not those of Austin Fit or any of its directors, officers, employees or agents. Please recycle this magazine

Letters To the editor

How Do You

#KeepAustinFit?

We want your dogs!

It’s time to send in your submissions for AFM’s annual “Fittest Dogs” contest. Each year, we ask our readers to send in their canine fitness success stories. Perhaps your pooch was born ready to run or maybe it has overcome weight or health issues to become its best self; it could be that Fido is the motivating factor in your own fitness story. Whatever it is about your dog that just screams “healthy and active,” AFM wants to find out more. Send in your candidates! We’ll be choosing the best to feature in our April 2014 “Fittest Dogs” issue. Starting on Monday, January 6, 2014, send in your submission. Please include the following info: • Your dog’s name, age, and breed. • Three (or fewer) photos of your dog in action. • Your full name (first and last) as well as daytime contact information (email, best phone number). • A short write-up—no more than 250 words, please—that explains how your dog exemplifies fitness. • If you are submitting multiple dogs, please send a separate nomination for each one.

e want you to show us! Tag AFM in your social media post with @AustinFit or #KeepAustinFit and you could be featured in the magazine. This month, photos by @yourstrulybek, @austin_loves_yoga, and @mmbrindley made the list! What we’re looking for:

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

Send your entry to fittestdog@austinfitmagazine.com before 5 p.m. on Monday, February 3, 2014. AFM wants to hear from you! Letters should be addressed to Letters to the Editor, AFM, 2201 N. Lamar Blvd., Suite 220, Austin, TX, 78705. Email address is leah@austinfitmagazine.com. All letters should include the writer’s name, address (email included), and daytime phone number. We are unable to acknowledge or return unpublished letters. Letters may be edited for length and clarity. 16 | au stinfI tmagazi ne.com | 0 1 . 20 1 4

photo by Brian Fitzsimmons

Drive Ring in the new year!

• No hassle pricing • Premier pre-owned vehicles • Locally-owned and operated • Complete online inventory • Warranty on all vehicles • Free car washes for life (on Saturdays)

APPLESI.com • 512-335-4000 • 11129 RR 620 North (Between 2222 & 183)

We want to buy your car! Don’t sell your car before checking with us. We offer top dollar even if you’re not looking to buy. From $1,000 to $100,000, we want your car. APPLESI.com

Contributors Thank you to AFM’s contributors who make this magazine a worthy source of health and fitness information in Austin.

Write for AFM Here’s how.

Rip Esselstyn

Bill Hanson

Bill Hanson is a flight paramedic, rescue swimmer, and crew chief for Travis County STAR Flight. He has been a part of the public safety community since 1989. Hanson is also a rock-climber, mountaineer, and triathlete.

Carly Reed

Carly Reed recently completed a bachelor’s degree in nutrition from the University of Texas at Austin and is currently a dietetic intern with the Coordinated Program in Dietetics at UT. She will be eligible to become a registered dietitian in August 2014. Reed looks forward to working with clients to improve their health through diet and behavior modifications.

Anil Shaw Manley

Anil Shaw Manley is a holistic fashionista, speaker, and certified holistic health practitioner who helps women embrace their own style in order to spend less time getting dressed and more time enjoying life. Creatively, she connects her passion for style and wellness to empower her appreciative clients. Manley is a fashion industry veteran, having served as senior fashion stylist at cable network QVC, regional fashion and special events manager at Hecht’s, and assistant fashion and public relations director at Saks Fifth Avenue. Manley’s greatest inspiration comes from the connections she makes with the designers, celebrities, stay-at-home moms, entrepreneurs, and executives who make up her clientele. She lives in Austin with her husband Dave. anilshaw.com Twitter: @AnilManley

sparkmannutrition.com

For many years, Rip Esselstyn, a University of Texas AllAmerican swimmer, was one of the world’s top professional triathletes. Trained as an EMT, Esselstyn comes from a family steeped in medical knowledge. As a firefighter for the Austin Fire Department, he helped people and saved lives; in an effort to save the health of a firefighting brother, he transformed the way Engine 2 ate. Now, as author of The Engine 2 Diet, Esselstyn is teaching others about achieving their optimal health through a plant-strong diet. In October 2009, he teamed up with Whole Foods Market as a Healthy Eating Partner. Esselstyn serves on the board of directors for The Wellness Foundation, EarthSave’s Meals for Health Program, and the AllergyKids Foundation. engine2diet.com Twitter: @Engine2Diet Facebook: Engine2Diet

austinfitmagazine. com . Response

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

Dave Appel

A coach and trainer for over 15 years and named one of Austin’s “10 Fittest” by the readers of Austin Fit Magazine in 2011, Dave Appel is one of the founders of Cycle Camp USA. Appel is also a Polar Certified Master Trainer, NESTA-certified personal trainer, heart rate training specialist, and USA Cycling Coach. Appel started Cycle Camp USA with the goal of creating a community of riders dedicated to improving on their personal best. As the director of training and development, Appel has built a comprehensive training curriculum that leaves riders fitter, faster, and more confident out on the roads. campusa.com Facebook: Dave.Appel

Sharon Hausman-Cohen, M.D.

Sharon Hausman-Cohen, M.D., opened Balcones Woods Family Medicine in 2001 to practice the "art of medicine." Hausman-Cohen obtained her master's and medical degree from Harvard Medical School. She enjoys staying current in the medical field, spending a tremendous amount of time reading medical literature on nutrition, cardiac health, osteoporosis, mental health, and more. HausmanCohen is also interested in office orthopedics, musculoskeletal complaints, and endocrinology (including thyroid issues and stage-of-life hormonal changes). Although dedicated to science and evidence-based medicine, Dr. Hausman-Cohen places a special emphasis on the emotional and personalized needs of patients, with a strong interest in alternative and complementary medicine. She is the mother of three children in their teens and twenties. bwfamilymedicine.com

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

Submit FitFocus Photos Here’s how. Photos

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

austinfitmagazine. com . Images

published in Austin Fit Magazine become the property of AFM.

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@AustinFit Most Popular AFM Tweet: Who said you can't run on golf courses? http://ow.ly/rshpt

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Upcoming blogs: Continue to follow coverage of the Austin Fit Magazine Distance Challenge races by reading race reports (are you going to pass editor in chief Leah Fisher Nyfeler?), checking out the leaderboard, and reading TexasRunningPost.com’s monthly write-up of results and tips. Blogger JD Harper, an avid football fan, will be taking you into Super Bowl XLVIII with upcoming articles. Watch austinfitmagazine.com for the latest postings on a variety of fitness and health topics from the AFM team.

/AustinFitMag

Web Exclusives interesting examination of coaching, equipment, mechanics, competition, and mental preparation from a professional standpoint.

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GIVEAWAY January 14

Did you make a New Year’s resolution to get in shape? Check out our Fit Finds for January on pages 72-73. Perhaps one of those fitness DVDs strikes your fancy; if so, you’re in luck, as AFM will be giving away a goodie basket made up of these home workout videos. Details on this great giveaway can be found on the AFM Facebook page on January 14, 2014.

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Pro triathlete Patrick Evoe may have moved to Colorado, but his heart is still here in Austin… and so are his AFM-exclusive training articles. This month, Evoe turns a critical eye to the 2013 racing year; it’s an

With registration opening up on January 1 for the AFM FITTEST, AFM thought you’d like to know what’s new and improved for everyone’s favorite New Year’s resolution goal event. We’re excited to share information about new tests, formats, and even a change in the date.

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

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Fuel Recipe

Did you know? Canned white beans (Great Northern, cannellini, and Navy beans) can be used inter-changeably. If you’re preparing dried beans, Great Northern beans look like little white lima beans and work well in almost all recipes.

Chicken and White Bean Chili Warm up with a bowl of steaming goodness

By Carly Reed

Nutrition

What You Need

Calories: 260 Carbohydrates: 37 g Protein: 20.5 g Fat: 4.3 g Fiber: 9.5 g Sodium: 57.5 mg

1 tablespoon canola oil

½ teaspoon dried oregano leaves

1 medium yellow onion, finely chopped

1 ½ cups frozen corn kernels, thawed

2 cloves garlic, finely chopped

2 cans (about 15 ounces each) Great Northern beans, drained and rinsed

3 cups low- or reduced-sodium chicken broth 2 tablespoons chopped fresh cilantro 2 tablespoons lime juice 1 teaspoon ground cumin

1 pound or about 2 cups cooked chicken breast, cut into bite-sized pieces Optional toppings: Avocado, tomato, shredded cheese, chopped cilantro, sour cream

How to Make It 1. In a large pot, heat oil over medium heat. Cook onions and garlic in oil for 8 to 10 minutes until tender and translucent.

2. Stir in remaining ingredients except chicken. Heat to boiling. Then, reduce heat, add chicken, and simmer for 20 minutes.

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3. After ladling into serving bowls, add toppings such as diced tomato and avocado to finished soup, if desired.

Makes 6 main dish servings Serving size: 2 cups

photo by James Nyfeler

This recipe is brought to you by Whole Foods Market.

Fuel

Rip’s Ten Tips for a Healthy 2014 Make changes for a happier new year By Rip Esselstyn

Every January 1, millions of Americans resolve to eat better and get more active. But establishing new routines and avoiding temptation can be hard, and for many, that initial enthusiasm often wanes by February. The following tips will help you start your new year on the right foot and get you closer to achieving your goal of living a healthy, active lifestyle.

No. 1 Start eating a predominantly plantbased diet. Plants will give you more of everything you need to be really healthy and less of the stuff you don’t need. Bonus: Plants have a lower calorie density, so you can eat more of them, stay full longer, and still lose the weight. Go plant-strong today. No. 2 Get moving! Every day, get up and get moving—go for a walk, do jumping jacks in place, do squats during TV commercials, or take the stairs instead of the elevator. Don’t let a lack of time be an excuse for being a couch potato. Even if it’s only five minutes, start a routine. Make it part of your day and who you are. No. 3 Strive for 100 percent consistency. Every day may not be perfect, so consistently eat well and move your body. If you do have a bad day, don’t beat yourself up or use it as an excuse to fall further down the rabbit hole. Learn from your mistakes, dust yourself off, and keep on going. No. 4 Find your inspiration. When you’re struggling, it often helps to have a reminder of why you’re making these changes. One suggestion to keep you motivated is to surround yourself with quotes from people you admire. I love this one from Winston Churchill: “Never, never, never give up.” No. 5 Try new and interesting vegetables and different types of preparation. Over at Engine 2, one of our favorites is kale. As we like to say, “Tame the Kale!” This vegetable has attitude and needs to be tamed like a wild stallion. Here’s a trick to make that “angry lettuce” more palatable: Slice it up into small 1-inch by 2-inch pieces, and then massage hummus or avocado into the leaves with some lemon juice and a touch of salt, which “cooks” it. We call this Kale Ceviche (engine2diet.com/ recipe/kale-ceviche-salad-from-my-beef-withmeat/)…bring on the kale!

No. 6 Don’t let others get you down. All too often, it is easy to get caught up in what other people think. When we start a new lifestyle change, it seems like everyone has an opinion, well-meaning advice, or criticism. Keep in mind that you are living healthy for you. Don’t let other people’s negativity or opinions—however well-intentioned—throw you off your game. No. 7 Get enough sleep! A good night’s sleep is crucial to your health. Not only does it help your body re-energize, studies have shown that a lack of sleep can lead to weight gain, forgetfulness, and even depression. Make sure your sleeping environment is pleasant and free of distractions. Turn off the TV and computer screens at least one hour before hitting the pillow—this allows your body time to wind down from the day’s stimulation and prepare for rest. No. 8 Start off the day with a great breakfast. Yes, it really is the most important meal of the day. Choose a healthy option that you love and fills you up. I’ve eaten my Big Bowl (engine2diet.com/recipe/rips-big-bowl/) for decades. It lights my fire every morning, and I never get tired of it. Oatmeal with fruit or another whole grain hot cereal also makes a hearty start to the day. No. 9 Prepare a new dinner dish. Most people only rotate through six or eight dinners a month, so grab a new cookbook or search for recipes online (some of our favorite sites for healthy recipes are engine2diet.com, happyherbivore.com and straightupfood.com/blog). Try something you’ve never had before and expand your repertoire. No. 10 Commit to being healthy, and make it one of the priorities in your life. In my opinion, health is the top asset any of us have.

New Year’s resolutions don’t have to weigh you down. Take advantage of your new-found momentum and start making small changes that will add up to a healthy, active lifestyle in the long term. afm

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If you opened your own restaurant, wouldn’t you... • Open it in your HOMETOWN, in your own NEIGHBORHOOD • Serve BREAKFAST ‘til 4pm on weekends • Always choose QUALITY over price • Only serve ALL NATURAL, free range, hormone & antibiotic free beef, chicken & eggs • Buy fresh bread, coffee, produce, and beer from LOCALLY OWNED businesses • Use BIODEGRADABLE, compostable to-go packaging • Recycle used vegetable oil into BIODIESEL • Commit to running the CLEANEST restaurant in town

...we couldn’t agree more!

Thank you ausTin for supporTing your own since 2004!

Fuel REVIEW

In-Depth Diet and Nutrition Series

Part IV: All about juicing

By Jess Kolko, R.D.

he landscape of the diet world is constantly changing. New research and new fads are popping up what seems like daily. Since this topic is one that I get asked about frequently, I decided that it would be good to explore some of the more popular diets and trends. In this series, it is my hope to explore diets and trends in-depth to discover their effectiveness for the fitness-minded individual. This month we will explore juicing—what it is, what it’s all about, and whether it can sustain an athlete. Juicing is the process of separating the water/juice from the pulp of fruits and vegetables. The juice is consumed and, most often, the pulp is discarded (it’s great for the compost pile), but pulp can also be incorporated into recipes. There are a couple kinds of juicers that are on the market;

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masticating and centrifugal juicers are the most popular. A masticating juicer uses an auger to crush a fruit or vegetable while a centrifugal juicer uses a spinning motion to separate the juice after the fruit or vegetable has been ground to a pulp-like consistency. Both types of juicers get the job done with fruits and vegetables, but some in the juicing community consider the masticating juicer to be superior. Generally, masticating juicers have more functions than just juicing; they can be used as a pasta extruder and make nut butters, among other things. A blender (such as Vitamix or BlendTec) doesn’t separate pulp but grinds whole fruits and veggies into a beverage that retains all of its fiber. When you use a Vitamix or something similar to make a vegetable and fruit beverage, this is not technically juicing because you are not separating the pulp/fiber out of the liquid. Most people would call this a smoothie (a blended concoction of fresh and frozen produce that is consumed cold). Juices, for the most part, should be consumed directly after preparation and never warmed above room temperature. You can juice all parts of most fruits and vegetables—they just need to be able to fit in the chute of the juicer. There’s no need to remove small seeds from apples, oranges, etc. It is also unnecessary to peel fruits and veggies when juicing, but make sure you wash everything well. A masticating juicer is better at juicing foods like leafy greens and wheatgrass. The first key to making a great juice is using high-quality organic produce when available. One formula that balances nutrients and flavors is using three parts vegetables to one part fruit or sweet vegetable. This way, you are more likely to consume more of the good nutrients rather than just drinking a glass of fruit juice, which contains a high level of sugar. But don’t forget to use taste as a guide, too; sample often, as you want to be sure you like the taste of your juice, or else you won’t drink it. Incorporating juicing into your day can be done in several ways. One is to add a juice into your daily intake. If you add a mostly vegetable-based juice to your day, you are likely adding healthy nutrients and a great supplement to a nutritious diet. Another way is through a juice cleanse/fast. A juice cleanse/fast involves consuming nothing but juice, water, and (sometimes) herbal teas for several days. Three-, five- and seven-day juice cleanses/fasts are popular. Generally, those who have never tried a juice cleanse/fast before should start with the shorter durations. There are many reasons why someone would want to juice or even do a juice cleanse/fast. Adding a daily serving of juice is all about increasing nutrients. A large amount of fresh produce goes in a juice—much more, in fact, than could be eaten in one sitting. After removing the fiber and pulp, a concentrated, nutrient-dense beverage remains. On the other hand, a juice cleanse/fast can be used for differing reasons. For some people, a juice cleanse/fast is about taking a break from food and focusing on high nutrient intake. Others want to “rest” their digestive systems by only taking in juice. A juice diet can also be used to find out where food is being used as more than just nourishment, as observing triggers for emotional eating become more apparent. Another aspect of juice cleansing/fasting is minimal exercise; activity should be gentle (like yoga), with a focus on living simply. Some juice cleanses/fasts can also include more “back to

roots” elements, such as taking a break from technology, while others have a deeper, more spiritual significance. Though juicing can be added to support a healthy diet, it is not recommended for athletes who are actively training and racing except as a supplement. Juice generally doesn’t have enough calories to be used as a meal replacement. Physiologically, our bodies don’t recognize liquid calories (juices, smoothies, and other beverages like sweetened teas and sodas) as readily as solid food calories. One of the methods our stomachs use to recognize fullness involves something called a stretch receptor. When we consume juices or other liquids, those calories don’t activate the receptors in the same way, as extracting the fiber has significantly reduced the volume of the fruits and vegetables. When consuming beverages that have calories, care must be taken not to over consume for the day. Fiber helps us to feel and stay full; if you use juice as a meal replacement, you are likely to get hungry again rather quickly due to the lack of fiber and liquid dispersing from your stomach. If you’re an athlete who would like to try a juice cleanse/ fast, do so in the off-season or when taking a few days off from vigorous activity. It is recommended that you work with someone who is well versed in juice cleansing/fasting, and Austin is lucky to have a number of local places where you can find delicious, fresh juice and a helping hand to guide you through the process.

In America, it seems we are always looking for the “magic bullet” to fix our health issues, and juicing is a current, popular trend. While juicing has been a big part of the health and wellness community for decades, it has recently become increasingly popular in the mainstream. Many juice companies, such as BluePrint and Suja, have launched ready-toorder juice fasts delivered to your door. Local companies like Skinny Limits, Daily Greens, Juiceland, Juice Box, and Whole Foods Market are also resources. The next time you are online or in the grocery store, check out the huge selection of ready-made juices and cleanse packages available. Adding more fruits and vegetables has been the call to action from many health professionals for years, and juicing is a quick and easy way to add nutrient density to your diet; however, it is not a cure-all for poor eating habits or the answer to all of our chronic health and weight issues. Juicing has been around for a long time and has been a helpful tool for many on the path to health, but it is not a panacea. Athletes would be wise to use caution if embarking on a juice cleanse/fast and should not experience this extremely low level of caloric intake during vigorous training. Consult your doctor and a dietitian or nutritionist before starting on any kind of eating or juicing program. afm

Are these diets good for athletes? Diet

What is it?

Pros

Cons

Vegan

Plant focused, with no animal products.

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

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

Raw Vegan

Plant based with no foods cooked over 118 degrees Farenheit.

High fiber, high antioxidant, high water.

Need to be very aware of calories; balance is key. Need to be aware of vitamin and minerals. Preparation techniques can be time consuming. Caution for disordered eating behavior.

Paleo

Diet free from refined sugar, grains, legumes, some fruits; sometimes free from dairy. Meats (and dairy, if eaten) are focused on grass-fed animals. Diet should be 75 percent fruits and vegetables.

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

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

Juicing

Fruit and vegetable focused, with juice extracted and pulp separated and discarded.

High in antioxidants, plant nutrients, and water content.

Not enough calories to sustain vigorous activity; should only be used under supervision and for a very limited amount of time. Caution against fruit-only juices, as those can contain high sugar content.

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Fuel Nutritionist

Cleaning Out Toxins

REBOOT through a detox program

By Anne Wilfong, R.D., L.D.

re you entertaining thoughts of a post-holiday detox to start off the New Year? Detox diets have been around for decades, but celebrities have brought them into the mainstream over the past several years. What is the science behind detoxing? Surprisingly, there are very few reliable studies that have looked at the pros or cons of detoxification diets, perhaps because there is such variability in nutritional methods used to detoxify. For this article, I have only considered nutritional principles that support your body’s own detoxification system—your liver, kidney, and lungs. All day, your body is exposed to toxins—from BPA in credit card receipts and pesticides in your food to fumes from paint and dry cleaning solutions. While your body is well suited to eliminate many toxins, Dr. Patricia Fitzgerald points out in her article “Detox Demystified: Fad, Fact, or Fiction?” that “we are living in an unprecedented time on the planet in terms of toxins.” According to Dr. Gerald E. Mullin, associate professor of medicine at Johns Hopkins, there are different reasons why some people retain more toxins then others. Factors such as individual exposure, genetic differences,

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nutrient deficiencies, heavy metals, and intestinal overgrowth can affect your individual ability to detoxify toxins. I recently attended a fascinating seminar hosted by Dr. Mullin and Kathie Swift, M.S., R.D.N., L.D., on the nutritional approaches to detoxification. Swift has developed six principles for nutritional detox that are known by the clever acronym REBOOT. Reduce toxic exposure by eliminating unnecessary chemicals and substances from your diet. How do you know what to cut out? Check out the “Dirty Dozen” and “Clean 15” lists published by Environmental Working Group. As organics are generally more expensive, try to choose organic options for the produce you eat most often. For example: Apples are at the top of the “Dirty Dozen” list so, if you eat apples every day, spending money on organic apples makes sense. Swap out your plastic for BPA-free containers or glass, and don’t microwave in plastic. Credit card receipts are another source of BPA, so opt to pass on the receipt or have it emailed to you if possible.

RONALD CHENG

Reduce your consumption of fish that is high in mercury (tuna, swordfish, shark, king mackerel, and tilefish), and investigate safer sources of omega-3 fatty acids. Drink alcohol in moderation (no more than two drinks per day for men and one drink per day for women).

Eliminate offending food allergens. Common food allergens are wheat, tree nuts, milk, egg, soy, fish, and shellfish. Reduce food intolerances; check out October's Austin Fit Magazine article "Could Gluten be Your Problem?" to learn more about gluten intolerance. Boost fiber and fluids to reduce absorption of toxicants. Toxins are generally stored in body fat; as you break down body fat through weight loss, you are actually increasing the amount of toxins circulating in your body. Increasing water and fiber consumption helps eliminate these toxins. Drink purified water and increase fiber by eating more beans, nuts, and seeds. Optimize dietary antioxidant defense and detoxifying substances. Eat more glutathione-, thiol-, and sulfur-containing foods, such as raw asparagus, vine-ripened tomatoes, avocado, citrus, whey protein, garlic, and onions. In addition, increase foods rich in B vitamins, such as dark leafy

Optimize fuel sources of macronutrients by increasing consumption of non-starchy vegetables. Make antioxidant-rich vegetables, such as those just listed, cover at least half of your plate at meals. (Lean protein should compose another quarter of your plate, and whole grains the remaining quarter.) Tailor your diet, supplements, and supportive healing modalities. Consult with a registered dietitian/ nutritionist (RDN) to ensure that any supplements you are taking don’t interfere with any medications and that you aren’t taking more than what is recommended. Use exercise, yoga, Qigong, and other therapies to encourage your body’s healing modality. Detoxification doesn’t have to be a dramatic process; you can slowly make changes if it suits your lifestyle. By increasing consumption of food high in vitamins, minerals, and antioxidants, as well as by lessening your exposure to environmental toxins, you can optimize your body’s own natural detoxification process. afm

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FINE ASIAN CUISINE

Reduce highly processed foods, artificial ingredients, food dyes, GMOs, hydrogenated oils, and pesticides.

greens, beans, eggs, fish, and poultry. • Antioxidants are vital in the detoxification process. You can find the antioxidant value of foods by visiting oracvalues.com. • Minerals (such as Ca, Fe, Zn, Mn, and Se) may help decrease absorption of heavy metals. • Consume foods high in vitamin E and C: wheat germ, almonds, peanut butter, sweet red pepper, oranges, and strawberries. • Green tea, curcumin, and milk thistle are useful antioxidants for the liver.

Fuel Groceries

Brown Bag Resolution Planning your workweek lunch makes healthy eating easy

hen food looks colorful and is prepared with care, it’s simply more enjoyable. But when in a rush, food prep often takes a backseat to presentation. Even more often, careful preparation and food prep fall victim to the ease of graband-go fast food, especially when it comes to workweek lunches. It’s easier to stick to a healthy diet resolution when what you eat is as good as it looks and the execution is almost effortless. Wheatsville Food Co-Op has provided some tried-and-true lunch suggestions with an emphasis on fresh produce and economical bulk bin shopping. All that’s left for you to do is to put this brown bag plan into practice.

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Grocery List

(quantities based on 1-2 people) Bulk Department (quantities are approximations) • 1-1 1/2 cups brown rice • 1-2 cups dried fruit— unsweetened mango, date rolls, Turkish apricots, fruit/nut trail mix • 2-3 ounces nuts (e.g., walnuts, almonds, cashews)

Produce • • • • • • • • • • •

1 bag baby carrots 1 bunch celery 1 cucumber 1 head broccoli 1 bag salad greens 1 watermelon radish 1 avocado 1 container cherry tomatoes 1 bag fresh green beans 1 bunch asparagus 1 package mushrooms

Grocery • • • • • • • •

1 heat-and-eat meal (e.g., Amy’s soup, Tasty Bites, Dr. McDougall’s Quinoa Salad) 1 box crackers 1 container hummus 1 jar tomato sauce 1 bag organic whole black beans 1 jar salad dressing 1 box pasta of choice (optional) 1 package tempeh or turkey (optional)

Other • • • •

1 pizza dough from Deli Grab & Go 1 package cheese—Parmesan, feta, chèvre, Daiya wide-mouth jar with lid containers for packaging food

photography by Brian Fitzsimmons

Work Week Lunch Menu

Day 1: Salad in a Jar • • • •

Take a wide-mouth glass canning jar and pour in salad dressing. Add your choice of veggies, heaviest to lightest (salad greens go in last). Place the top on the jar; shake vigorously (a good way to work in a little cardio!). Bulk up your salad with an avocado, nuts, cubed turkey, pasta, or sautéed tempeh.

Day 4: Pizza D’OH! • • • •

Day 2: Garden Dippers •

•

Preheat oven to 450 degrees Fahrenheit. Roll out dough and top with 1-2 tablespoons of tomato sauce. Top with about 1 cup of veggies (leftovers from veggie cup are perfect) and 1/2 cup of cheese. Bake for 10-20 minutes.

Day 3: Organic Brown Rice & Black Beans

Cut up your choice of veggies, such as broccoli, baby carrots, celery, green beans, cucumbers, cherry tomatoes, and peeled asparagus. We love the way a crisp, peppery watermelon radish bursts into hot pink stars. Dip veggies and crackers into your favorite hummus.

•

Cook brown rice and black beans according to packaging directions. (Note: beans may need to be soaked.) Combine, and then spice up with cheese, avocado, and salsa.

Day 5: Desk Dash

While it would be nice to pack a wellbalanced meal each day, reality can have other plans. • Tuck an easy heat-and-eat meal in your desk drawer or office refrigerator. Amy’s Soup, Tasty Bites, or Dr. McDougall’s Hot Quinoa Salad are some of our favorite quick go-to meals. • For your dessert stash, try dried, unsweetened mango, date rolls, Turkish apricots, or a trail mix blend. 0 1.2 0 14 | austinfItmagazine.com | 35

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Family

Teaching a Fit Lifestyle

Lisa Mazur works to improve her students health By Mason Wheeless he voice comes over the loudspeaker, “So let’s ditch the chips, all go bananas, and remember to commit to be fit!” It’s lessons like this one that helped make Lisa Mazur Irving Middle School’s October Teacher of the Month. Mazur’s intentional teaching is also cultivating a culture of nutrition and fitness awareness throughout the central San Antonio school—from the young students to faculty and staff, and even parents and families. Every Monday, Mazur uses her time slot during the morning announcements to share a weekly health tip, be it a catchy slogan on choosing the right foods to eat or recommendations on fun and easy ways to burn a couple of extra calories. Though acceptance from students was not immediate, Mazur’s persistence and passion for spreading the word has begun to pay off. “Students at first were a bit reluctant, but [they] are now buying into it and we are seeing results,” Mazur said. “It’s not perfect, but they are thinking more about it. They do make a point to let me know they are eating healthier.” Mazur, who teaches in San Antonio but resides in Austin, has not stopped at simply talking about health. With the full support of Irving’s principal, Michael Jordan, Mazur has also started a running group, which allows students to gain entry into 50-, 75-, and 100mile clubs and rewards students with the highest mileage at the end of the year. She has created a Facebook page, “Keep Irving Fit,” that includes her

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weekly healthy tips, as well as motivational posts and congratulations on accomplishments and achievements of Irving students and staff. The school is now selling shirts with the words “Keep Irving Fit” splashed across the front in school colors, a regular reminder to all about the importance of the campaign, and many students wear these shirts on school spirit days. Perhaps more important than the change in mindset on school property, it would seem that Mazur is making headway into the students’ homes, where parents do the grocery shopping and have the most influence on nutrition. “Parents are giving questions to their kids to ask me about health tips, so [our program] is reaching out to not only the students but their families as well,” she said. The significance of the involvement at home simply cannot be overstated, as any teacher or educator will be the first to tell you. The “Keep Irving Fit” campaign has also helped to cement a change in Mazur’s lifestyle. After playing basketball and soccer at Texas Lutheran College on a scholarship, she has remained active throughout her adult life, running three miles at a time on a semi-regular basis. In 2012, Mazur won the masters division at the Bastrop Burning Pine 10K, which sparked a desire to see what she could do with more focused training. Since then, Mazur has changed her diet, lifestyle, and training habits, and the results have been positive. She finished third in her age group for the AFM Distance Challenge, second among females at the Hill Country Half Marathon, and

on November 17, she finished her first marathon in San Antonio in an impressive 4:02 (despite very warm conditions) to claim second in her age group. Mazur's decision to share her discovery and new outlook with her school, though, came one morning at the beginning of this school year. Mazur noticed that the trash cans around the school were littered almost entirely with empty chip bags. “I wanted to start promoting a healthy lifestyle in the kids I teach and coach,” she explained. “I see a health care crisis, and I firmly believe we can make changes if we start teaching our kids to make healthy choices when they are young and not when it’s too late, as when they are older.” Nowadays, the chip bags are fewer, and the students who still choose junk food over a banana are at least aware of their decisions. “I personally see students healthier and even hiding their junk as they walk by, if they have it,” Mazur said. “Teachers and administrators, when they see me, will say they have started eating healthier and being more active. We see less chips, soda, and junk food altogether in the school. “It has made my job more fulfilling, knowing the kids are starting to learn good habits.” Even Coach Mazur, as the kids call her, is subject to the awareness now surging through the halls of Irving. “They even hold me accountable when they see me reach for the breakfast taco and not the banana,” she said with a laugh. “Keep Irving Fit” has been such a spontaneous, organic effort that Mazur and her coworkers don't really have a plan for moving forward, other than to continue to raise awareness and keep encouraging better habits among everybody associated with the school. She hopes to continue to build on the success they have already enjoyed, to continue to add programs and incentives to teach students to take control of their own well-being, and to organize an annual walk/run within the community in order to involve as many people as possible. “The more we teach them now, the more likely they are to continue with good habits through adulthood,” Mazur said. “I want them to learn that exercise and nutrition are choices they have to make daily and how much they affect their future.” afm

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F A Q Guidance for working out your healthy conundrums This new column takes readersubmitted workout questions and finds the polite/ethical/safe/sensible solutions for sticky situations. Send your FAQ with your name, email address, and daytime phone number to FAQ@austinfitmagazine.com

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FAQ: So I made a resolution to regularly go to an indoor cycling class at my gym. I’m a little intimidated; the class seems to be pretty full all of the time, and I notice a lot of the same people go to the class I want to attend. I’ve never done this before. Do I just show up? What can I do to make sure I fit in and don’t have an epic fail due to newbie insecurities? Congrats on committing to regular exercise. A first class, no matter what the workout or sport, can be intimidating. With an indoor cycling class, plan to get there at least 20 minutes before the class begins so you can talk with the instructor. He or she will be happy to fit you on a bike and explain the settings as well as go over what the workout will be like. When the regulars come in, you’ll be established on a bike (and, no, there are no “saved” bikes, so don’t let anyone talk you off your ride once you’ve been set up). Classes vary greatly in intensity and type of workout, but the beauty of indoor cycling is that you control the resistance. Don’t hesitate to start out easy and work your way into the harder zones as you become more familiar. Be sure to bring a bottle of water to drink and a small towel to sop up the sweat as you ride. It’s not necessary to have cleats or cycling-specific shoes; the bike pedals have rubber straps (called cages) you can slip your regular gym shoes into. However, if you do have cycling shoes and want to clip in, make sure you have universal clips (SPD works well). FAQ: I’m a regular user of several different machines at the gym. A lot of times, I see somebody using a machine incorrectly. While I don’t want to come across as a know-it-all, I hate seeing someone not get the most benefit (and potentially hurt him/herself). Should I say something?

If you feel you can tactfully help out, go ahead. You can always make eye contact, lean over and preface with, “Have you used this machine before?” If the door is opened for you with an appropriate response, then give your information, such as, “I learned that you really don’t want to lean on the stair stepper if you want the best workout” or some such. Take your cues from your fellow gym goer; if he or she isn’t interested in making eye contact or pointedly ignores you, just drop it. FAQ: I joined a new gym to help me meet my 2014 fitness goals. The other day, I overheard some gym regulars complaining to each other about how crowded the gym was with all the "New Year’s resolution-ers," and how none of the “those people” seemed to know what they were doing. How do I manage unfriendly/unwelcome gym regulars and easily integrate into gym culture while establishing my own workout routine? Good for you for getting to the gym. It’s always hard to be the new person, and a lot of how you handle this really depends on your personality. A more outgoing person might engage those Negative Nellies by directly commenting on the overheard remarks. “Oh, hi. I’m new—perhaps you can steer me toward some of the better classes since you’re a regular,” might take the edge off. You can always be the silent type, who simply goes about your business and ignores the snippiness. It’s the speakers’ insecurities that are showing in these blatant attempts to establish superiority. Who cares who rules the gym? After all, in just a month or so you’ll be a regular. afm

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Running, His Way

Mike McShane has finished every 3M Half Marathon—and shows no signs of stopping By J. Jody Kelly

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or a runner who says, “I do everything wrong,” Mike McShane, 69, must be doing something right. After all, he runs a marathon nearly every year and has finished each 3M Half Marathon since its beginning in 1995. When the 3M Half celebrates its 20th anniversary on January 19, McShane plans to celebrate his 20th finish. And, after finishing every Capitol 10K since 1978, he plans to race again on April 6 for the 37th time. All the things McShane does “wrong” might make hard-core runners shiver, but they work for him. He wears cotton socks. He doesn’t take in anything but water during half marathons and marathons. He doesn’t train and drill with a group but simply runs in his neighborhood five days a week for an hour at a time, covering about five miles. During training runs, he doesn’t focus on speed, drills, technique, nutrition, or any of the usual topics. Instead, McShane contributes to his award-winning career as a mechanical engineer at Motorola by working on designs in his head. After retiring, McShane accepted an offer to return to Motorola part-time, so he works in the morning and runs in the afternoon, whether it’s 27 or 107 degrees outside. Heat and cold don’t bother him, but McShane says he prefers the heat. Perhaps most contrary to other runners, he buys only one pair of running shoes a year, getting 1,400 to 1,500 miles out of them. The things McShane does “right,” however, would warm the heart of any coach. He never loses his base level of fitness because he runs consistently, month-in and month-out. In building up to half or full marathon distance, he finds it easy to increase his distance gradually until he’s ready for the race. His typical pre-race meal of spaghetti and meatballs squares up with the carbo-loading practice of many runners. Certainly his mental strength, motivation, and attitude toward running would find common ground with others who love to run. As McShane has aged, he notes that “getting out the door” is a little harder than it used to be, but he does it anyway. His consistency and experience have helped him prevent or recover quickly from illnesses and injuries. Anyone who says “I run so I can eat Blue Bell ice cream every night” knows the fun side of running as well as the health benefits. Although McShane did a little running and played football as a kid, he didn’t become a regular runner until 1978. A torn ACL kept him away from athletics for a few years, but the idea of running the Capitol 10K appealed to him after he heard that some of his friends planned to run. Since then, a dedicated group of friends have enjoyed running every Cap 10K since its start. After finishing a longer race these days, McShane finds himself asking, “Why am I doing this?” But he keeps on running, and he has no plans to stop—after 3M, he will run the Austin Marathon on February 16. In looking forward to the 3M Half, McShane says that he loves to see families running together. Parents who push strollers don’t bother him at all because he believes it’s important for everyone, from kids to elders, to stay fit. Although his wife Susie doesn’t run, she walks a lot and supports him during his training and racing. Their three adult sons and four grandchildren are also active.

Photography by Brian Fitzsimmons

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One of the most important aspects of the 3M Half Marathon to McShane is the spectators who line the route and cheer for the runners. Since the course goes through several neighborhoods and the University of Texas campus, many Austin residents come out to shout and ring cowbells. Like everyone, McShane enjoys the net downhill aspect of the race, but the few uphills on the course don’t give him any trouble. He runs hills in his neighborhood all the time. It’s not just in running that McShane’s way of doing things has paid off for him. Recently, he was inducted into the Mechanical Engineering Hall of Fame

at the University of Texas, where he received his degree. His work on semiconductors and microelectronic packaging has garnered 33 patents with 20 more still pending, and he has published 20 technical papers. He has served as fellow, general chairman, and chairman of the board for the Institute of Electrical and Electronics Engineers (IEEE). If you have a smartphone, you can thank McShane for helping to develop some of the packaging and mounting devices inside. If you’re a runner, you can thank him for being an inspiration to the Austin running community. afm

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A Collection of Sport and Culture

Strongman Room

The H.J. Lutcher Stark Center honors a man's mission to revolutionize fitness By Natalie England ears ago, toting around barbells was an act of rebellion. Lutcher Stark did so with flair—often hauling them around Austin in the back of his Rolls Royce. Stark, who served as manager for the Texas Football team, was an only child from a prominently wealthy East Texas family, and, shortly after graduating from UT, he travelled to Philadelphia in 1913 looking for instruction. With the goal of trimming some body fat off his 200-pound, 5-foot-7 frame, Stark studied weight training under Alan Calvert. It was a renegade move. At that time, it was universally believed by athletic trainers and sports physicians that resistance training would render a person clumsy, stiff, and generally hopelessly muscle bound. Yet, after studying and working with Calvert for two months, Stark returned to Texas some 40 pounds lighter, and a willing case study for a

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form of exercise that has revolutionized fitness in the century since. Today, the H.J. Luther Stark Center exists on the UT campus as not just a fitting tribute to the visionary man from West Orange, Texas, but also as worldleading archive for collecting, displaying, and disseminating information and material concerning the history and role of physical culture and sports in society. The Stark Center is co-directed by Terry and Jan Todd, a husband—wife team that also paved paths in competitive weightlifting. Jan, a powerlifter, was considered by the Guinness Book of Records in the 1970s and 80s as the “strongest woman in the world.” Terry was a 1950s tennis letterman with the Longhorns who also won intercollegiate championships in weightlifting. “I looked very different from my (tennis) teammates,” Terry Todd said. “I weighed 245 and, at that time, only one football player even weighed that much.

It just shows you how far we’ve come… At one point, weight lifting was forbidden. Now it’s required.” That drastic shift in mindset can be traced back to Stark and his good friend and UT men’s athletics director Theo Bellmont. With the barbells Stark unloaded from his luxury cruiser, the two men often worked out together at the center of campus. Bellmont also presided over the Physical Education and Physical Training programs for all university students, and in 1919, UT hosted classes for the first heavyweight lifting class ever taught in the United States. The class was instructed by Roy McLean, who eventually mentored Todd during his time as a UT student. “Because of his relationship with Bellmont and Stark, McLean could get the support and financial means to equip the campus weight room unlike any other in the country,” Todd said. “At one point, there were 15 Olympic lifting platforms.” Todd worked in a rare books library

photos provided by Stark Center

on campus, learning an appreciation for the great care and reverence necessary in maintaing items of historical and intellectual value. He and his wife, Jan, began collecting materials about physical culture and sports before they arrived at UT in 1983 to join the Department of Kinesiology and Health Education in the College of Education. With an expansive collection of publications, photographs, art, artifacts, and other materials related to the history of sports, health, exercise, and other areas in the field known as “physical culture,” the Todds hoped to create a resource center for academic research on campus that would also honor the university’s historical role in shaping health and fitness through generations. But the collection’s increasing size and stature soon outgrew the few office spaces the Todds were granted in the Gregory Gym, Anna Hiss Gym, and Bellmont Hall. “We were filling up rooms with just our materials,” Todd recalled. “We were spilling out of boxes and rolling book carts.” When the athletics department decided to expand Darrell K Royal-Texas Memorial Stadium in 2008 with a new north end zone, the Todds took that as an opportunity to find a fitting and permanent home for the cultural archive. The only catch was raising the money to fund construction of the 27,500-squarefoot facility. Joe and Betty Weider, along with the Stark Foundation, provided financial gifts and endowments that al-

Top left: Former Mr. Olympia Lee Haney poses with the oil painting of his likeness. Joe and Betty Weider, pictured above with Arnold Schwarzenegger, donated the painting from their personal collection. Left, Stark Center co-director Jan Todd is shown during her world-record setting lifting career.

lowed the expansive museum space and research center to become a reality. Weider himself was a Canadian weightlifter who started a publishing company in 1940 from his parents’ living room, and his publications eventually included the likes of Muscle Builder, Muscle & Fitness, and Shape, which launched in 1981 with Betty Weider’s direction. The Stark Center’s Joe and Betty Weider Museum of Physical Culture hosts permanent and rotating exhibits detailing the history of physical fitness, weight training, and health promotion. In addition, the Weiders have donated more than 20 important pieces of art and other memorabilia from their personal collection, including three large oil paintings by the noted artist Thomas Beecham of Mr. Olympia winners Larry Scott, Franco Columbu, and Lee Haney. “We understand it’s our responsibility to give these collections a good home,” Todd said. afm

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Fit to Save Lives

STAR Flight nurse Jamie Van Wagner works a life-threatening flood By Bill Hanson

n the world of endurance sports, people often train for months or even years before a race. The same is true in the world of rescue. In these events, however, participants do not know when they will be asked to compete, so they must keep themselves in top physical condition at all times. The night before Halloween 2013, rainstorms descended on Austin that transformed neighborhoods into unrecognizable flood zones, leaving some people fighting for their lives against quickly rising water. Travis County Fire and EMS crews began a rescue effort that would stretch well into the next day. Race day, in essence, had arrived. The power of the flood can be

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understood by sheer volume; LCRA data shows that, at the peak of the flood, more water was surging down Onion Creek than flows over Niagara Falls. It can also be appreciated by how swiftly the storm unleashed its fury; the creek rose 11 feet in just 15 minutes, overflowing its banks and sweeping cars off roadways, uprooting trees, and lifting houses off their foundations. There is the human cost; at least four people drowned in the flood. Others were left clinging to trees, road signs, or anything available as they desperately waited for rescue. By the time Jamie Van Wagner reported for duty as a flight nurse at Travis County STAR Flight on October 31, crews had already been

photos provided by Travis County Star Flight

working through the night in violent weather to rescue stranded victims. At 7:04 a.m., it was still dark when Van Wagner and her crew were launched on their first rescue; minutes later, she was being lowered from the helicopter down into the fierce, rolling water to rescue a man desperately clutching to a tree. At 5-foot-6 and 115 pounds, Van Wagner was fighting against a much larger foe. “The water was extremely rough,” she recalled. “I was getting thrown around and the second I would hit the water, it would force me in a different direction.” This first rescue took nearly 30 minutes and a tremendous amount of effort. “I had to use every bit of strength that I had to try and get past the force of the water,” she said. When it was

over, a man’s life had been saved and Van Wagner had experienced first-hand some of the worst flood waters in nearly 100 years. She had a cut above one eye from colliding with a tree branch, and bruises on her arms and legs would be visible in the days to come. In that moment, she ignored pain the way a fighter ignores punches from an opponent. Instead of reflecting on their victory, she and her crew immediately began preparing for the next rescue. Daylight had just barely broken, revealing a scene of devastation below that made it clear that their job was far from over. The next rescue they were called to was for five people trapped on top of a minivan surrounded by fastmoving water. After that, they rescued eight people

who were stranded on the roof of a house. Van Wagner kept performing throughout the day like she was taking part in an endurance event, except lives were on the line. “After each rescue I would have a brief moment to gather back all of my strength that was needed for the next mission,” she said. Her longest break came while refueling the aircraft. She had the opportunity to eat part of a granola bar and drink some water. While the Object under the water last victim aircraft refueled twice, was holding onto. Photo by Jamie Van Van Wagner did so only Wagner (above). once. “Luckily, I train a lot outs, minus the bludgeoning like this by taking backfrom the trees and water. “I to-back workout classes,” usually go to a cycle class at she said. least two, if not three times a The physical demands of week. I also attend the that morning were similar cross-training classes,” to what Van Wagner puts she said. “This usuherself through during work-

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LIVE

Actual footage from Austin's Halloween floods.

ally consists of cardio, lots of push-ups and squats, and some weights. Depending on how my schedule is, I try to fit in a body pump class as well. I also spend time swimming and occasionally will run. On busy days when I don’t have time to go to the gym, I will try to fit in some push-ups, squats, and abs at the house.” As the day wore on and the rescues continued, Onion Creek reached its maximum flow of nearly 110,000 cubic feet per second. It was during this time that the crew was asked to look for a man who had called for help on his cell phone; just before the call was lost, he'd said that he thought he was going to be swept downstream. After several minutes of searching, they located him in the water underneath a

As the crew chief engaged the hoist, Van Wagner emerged from the water holding onto a man who was exactly twice her size. tree. He was in the strongest part of the current, clinging to something under the water. Barely able to keep his face above water, he could not be expected to hold on much longer. Having already fought this battle for several hours, Van Wagner knew what she was up against. The pilot positioned the helicopter, and the crew chief lowered her once again into the angry water, directly upstream of the victim. She found something underneath the water to brace against, and, with the full force of the flood at her back, strained to

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stay upright. Using her body to shield the man from the force of the current, she put him into the rescue collar and had him ready to hoist up in just 7 seconds. As the crew chief engaged the hoist, Van Wagner emerged from the water holding onto a man who was exactly twice her size. The record-breaking floods that hit Austin over Halloween dictated rescue scenarios that were anything but routine. However, preparing for days like this is nothing out of the ordinary for Van Wagner; “I push myself to the max in

every workout, which I truly believe is what helped me to prepare for the day of swift water rescues,” she said. Like any endurance athlete, Van Wagner could measure her success in part by the impact on her body: “By the end of the day, every muscle ached…my body was put to the ultimate workout and endurance challenge.” In this particular competition, though, there was an even greater measure for success. Van Wagner’s dedication to physical fitness directly led to her saving lives that day, and she can think of no greater reward for self-discipline than this. “Being able to impact someone’s life like that,” she said, “was truly the best feeling in the entire world.” afm

The Pulse

Keeping Fitness Fun

Happy New Year, Y’all! Zannie's BlackEyed Pea Dip From The Pioneer Woman (yummly.com)

Book Bit

From Divergent by Veronica Roth “There,” she says when she pins the note in place. Her eyes catch mine in the mirror. It is too late to look away, but instead of scolding me, she smiles at our reflection. I frown a little. Why doesn’t she reprimand me for staring at myself?

Prep Time: 10 Minutes Cook Time: 30 Minutes Servings: 12 What You Need

“So today is the day,” she says.

1 can (14-ounce) black-eyed peas* 1/4 whole onion, finely chopped 1/4 cup sour cream 8 slices pickled jalapenos 1 cup sharp cheddar cheese, grated 3 tablespoons salsa hot sauce, to taste salt and black pepper, to taste How to Make It Preheat oven to 350 degrees. Drain black-eyed peas and partially mash, leaving some whole. Add all other ingredients, stirring to combine. Spread into a 1 ½ quart baking dish and bake for 20 to 30 minutes until hot and bubbly.

“Yes,” I reply. “Are you nervous?” I stare into my own eyes for a moment. Today is the day of the aptitiude test that will show me which of the five factions I belong in. And tomorrow, at the Choosing Ceremony, I will decide the rest of my life; I will decide to stay with my family or abandon them.

2014

Year of the Horse

Characteristics:

Good communicators Like the limelight Clever and talented Enjoy entertainment Popular and enjoy crowds Active at work

Serve with tortilla chips. *Note: If you can find them, use the canned black-eyed peas and jalapeno mix (they're canned together). If you do this, omit the sliced jalapenos.

Lucky numbers: 2, 3, 7 Famous Figures: Jackie Chan James Dean Ella Fitzgerald Janet Jackson Halle Berry Sean O’Connery Ghenghis Khan

Playlist: Changes Man in the Mirror — Michael Jackson Changing — The Airborne Toxic Event The New Year — Death Cab For Cutie Everybody's Changing — Keane Changes — David Bowie

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Predictions: Financial fortunes will be unstable in 2014 Avoid unexpected injuries with sharp objects

So Hard to Say Goodbye to Yesterday — Boyz II Men Wind of Change — Scorpions A Change Would Do You Good — Sheryl Crow Feeling Good — Michael Buble Things are a Changin' — Gary Clark, Jr.

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Awar The 2013 “Best of”

What Austin Ranks No. 1 in Fitness

Best Place to Meditate

When it comes to meditation, Austinites are a bunch of homebodies. Overwhelmingly, the standout response was “somewhere at home.”

Best Eastern Medicine Business

This was a close category; a wide range of responses made a clear winner a tough call. A slight change to this category still sees repeat winners (PK Acupuncture & Wellness Center, Windows to the Sky) as well as a slew of new entries. 1. PK Acupuncture & Wellness Center 8% Pkwellness.com

Best Post-Race Celebration

Clearly, Austin doesn’t want for post-event hangouts. A variety of responses came in, but Tex-Mex seems to be a clear favorite. 1. Maudie’s 4% Maudies.com Chuy’s Chuys.com At Home

AOMA Graduate School of Integrative Medicine (tie) Aoma.edu

2. Kerbey Lane 3% Kerbylanecafe.com

2. Windows to the Sky/Matthew Kirsch 7% Austinacupunctureandbodywork.com 512 Wellness/Ann Mowat 512wellness.net

Best Outdoor Patio

Bamboo Field Bamboofieldacupuncture.com Pearl Acupuncture Pearlacu.com

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Shady Grove Theshadygrove.com Perla’s Seafood & Oyster Bar Perlasaustin.com Hula Hut Hulahut.com 3. Contigo 3% Contigotexas.com/austin

Best Spa Experience

Can you say “aaahhh?” It’s always nice to pamper yourself after a hard effort (or at anytime at all). Milk + Honey, with two locations, led the pamper pack, while Lake Austin Spa Resort, located along the banks of the Lake Austin, came in second. Viva Day Spa—open every day—closed the group.

Red’s Porch led the pack in “Best Outdoor Patio.” Quick: How many of these have been the scene for an AFM issue release party? 1. Red’s Porch 6% Redsporch.com 2. The Grove 4% Grovewinebar.com

1. Milk + Honey 24% Milkandhoneyspa.com

rds Each year, Austin Fit Magazine asks our readers and the city of Austin to let us know who’s the best, in fitness and in our community. You never fail—and this year brought record response. Here, without further ado, are the results of the 2013 AFM “Best of” Survey.

2. Lake Austin Spa Resort 15% Lakeaustin.com 3. Viva Day Spa 11% Vivadayspa.com

Best Guilty Pleasure Dessert (Restaurant Name)

Treat yourself! Here’s Austin’s top picks for those guilty pleasures. Amy’s and Lick are both specialty ice cream shops, each unique (and with their own ardent fans), and Gourdough’s offers donuts in a variety of weird and wonderful ways.

Best Fitness Apparel

A slight rewording to this category led to a shift in results. Lululemon athletica and Luke’s Locker held on to first and second, while Academy, a Texas-based company with more than 170 stores throughout the nation, made its “Best of” debut.

2. Daily Juice 13% Dailyjuice.org 3. Whole Foods Market 8% Wholefoodsmarket.com

1. lululemon athletica 39% Lululemon.com/austin 2. Luke’s Locker 13% Lukeslocker.com 3. Academy Sports + Outdoors 10% Academy.com

Best Smoothie Shop

With an almost exact repeat of 2013, Austin’s iconic JuiceLand maintained its dominance.

Best Bike Shop

This category seems to be a lock; these three shops have dominated since 2012, and the results—down to the numbers— are almost an exact repeat of 2013.

1. Amy’s Ice Cream 8% Amysicecreams.com

1. Jack & Adams Bicycles 29% Jackandadams.com

2. Gourdough’s Specialty Doughnuts 6% Gourdoughs.com

2. Bicycle Sport Shop 19% Bicyclesportsshop.com

3. Lick Ice Cream 4% Ilikelick.com

photos by Brian Fitzsimmons

1. JuiceLand 24% Juiceland.com

3. Mellow Johnny’s 12% Mellowjohnnys.com

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Best Healthy Restaurant

Where else but at Whole Foods Market does a grocery store fall into the “restaurant” category? Casa de Luz, known for its vegan, organic, and gluten/allergen-aware menus, showcases Austin’s emphasis on healthy, while Snap Kitchen illustrates that fast doesn’t have to mean bad for you. Tying for third, Beets Café provides a unique living food (raw) option. 1. Whole Foods Market 10% Wholefoodsmarket.com 2. Casa de Luz 8% Casadeluz.org/Austin 3. Snap Kitchen 6% Snapkitchen.com Beets Café (tie) Beetscafe.com

Best On-the-Go Meals

Snap Kitchen (“Eat right. Feel great. Live well.”) exploded into first place this year; MyFitFoods, which just moved its company headquarters to Austin, fell a notch, and Whole Foods Market moved into third place.

Best Apartment/Condo Gym

With rental real estate and communal living taking off, AFM thought it was time to recognize those complexes that do fitness right. This new category brought in a wealth of responses—did you know you can live at the W? 1. Domain Parkside and Villages at the Domain Apartments (FX Fit) 10% Domainparkside.com Villagesdomain.com 2. Riata Apartment Homes 7% Riata.com Gables Residential Gables.com 3. W Hotel Austin (W Residences) 6% Whotelaustin.com

Best Adventure Race

These races are some classics, as they make the list again this year. Like the team aspect? Go for Tough Mudder. Want lots of obstacles? Spartan Race has 15 in three miles. If fire doesn’t faze you, hit the Warrior Dash.

1. Snap Kitchen 34% Snapkitchen.com 2. MyFitFoods 23% Myfitfoods.com 3. Whole Foods Market 11% Wholefoodsmarket.com

Best Dog Workout

Where do you like to give your pups a workout? One-third of AFM readers hit Lady Bird Lake Trail for time with their pawtners, while Auditorium Shores and Zilker Park provide other favorite options. 1. Lady Bird Lake Trail 31% 2. Auditorium Shores 15% 3. Zilker Park 10%

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1. Tough Mudder 21% Toughmudder.com 2. Spartan Race 9% Spartanrace.com 3. Warrior Dash 7% Warriordash.com

Best Outdoor Workout

Another slight revamping of the category brought some new—and interesting—responses. Newcomer Stronghorn Fitness exploded onto the scene, besting last year’s winner (Camp Gladiator). And a fair number of you simply called out Austin’s fitness jewel, Lady Bird Lake Trail.

1. Stronghorn Fitness 26% Stronghornfitness.com 2. Camp Gladiator 18% Campgladiator.com 3. Lady Bird Lake Trail 13% Austintexas.org

Best National Gym

More of Austin voted in this year’s AFM “Best of” poll, and the percentages just got larger in this category. Life Time Fitness took No. 1 for the fourth time in a row; Gold’s Gym stayed at No. 2 for a second year; and 24 Hour Fitness gained another 6 percent in its hold on third place. 1. Life Time Fitness 30% Lifetimefitness.com 2. Gold’s Gym 24% Goldsgym.com 3. 24 Hour Fitness 17% 24hourfitness.com

Best Local Gym

More local gyms were called out and, while the top three all returned from 2013, the percentages—and order— changed. Pure Austin, which has a new location opening in downtown Austin this month, held onto first; Castle Hill Fitness (with its downtown location on North Lamar Boulevard) gained one percentage point to move into second place. Camp Gladiator, which boasts 100 plus workout locations on its website, fell to third. 1. Pure Austin 15% Pureaustin.com 2. Castle Hill Fitness 13% Castlehillfitness.com 3. Camp Gladiator 8% Campgladiator.com

Best Boot Camp

Austin is boot camp crazy. Newcomer Stronghorn Fitness, which opened its doors in 2013, managed to break Camp Gladiator’s hold on the category. Should we put the two bootcamps into the ring for a faceoff? CrossFit Central

photo by Weston Walker

Relentless Boot Camp held onto a list position with third. 1. Stronghorn Fitness 33% Stronghornfitness.com 2. Camp Gladiator 26% Campgladiator.com 3. CrossFit Central Relentless Boot Camp 7% Relentlessatx.com

Best CrossFit Facility

CrossFit has been soaring in popularity; the company has more than 5,000 affiliates. Austinites love their WOD, and here’s where they like to get it best. In a surprise upset, CrossFit & Fearless knocked multiyear winner CrossFit Central to second place; CrossFit Round Rock, located on Old West Drive, returns after a one-year absence, and CrossFit South Lamar makes AFM’s “Best of” list for the first time.

its lead. Yoga Yoga recaptured second place; Castle Hill Fitness tied with Wanderlust Yoga Studio, which “aspires to bring the extraordinary aspects of the Wanderlust Festival to the everyday lives of the people who live, work and visit Austin.” 1. Black Swan Yoga 18% Blackswanyoga.com 2. Yoga Yoga 12% Yogayoga.com 3. Castle Hill Fitness 10% Castlehillfitness.com Wanderlust Yoga Austin.wanderlustyoga.com

Best Pilates Studio

In a switch from 2013, this year’s winners were predominately specialty studios rather than gyms that offered Pilates. JoyMoves, a Pilates studio located in Westlake, made its debut on the “Best of” list at No. 1. Castle Hill Fitness, which offers Pilates classes daily, dropped to second place. Mauro Pilates, led by advocate and instructor Liana Mauro, gained percentage points and was tied by Kor180, a studio that offers a mix of interval training and Pilates.

1. CrossFit & Fearless 36% Fitandfearless.com

3. CrossFit Round Rock 9% Crossfitroundrocktx.com

1. JoyMoves 20% Joymoves.com 2. Castle Hill Fitness 14% 3. Mauro Pilates 12% Mauropilates.com

Best Yoga Studio

Kor180 Kor180.com

photo by Brian Fitzsimmons

2. Pure Barre 23% Purebarre.com 3. Barre3 14% Barre3.com

Best Boxing/MMA Gym

AFM combined boxing with mixed martial arts this year, and readers responded with a knock-out punch. Fit and Fearless, which has Krav Maga and Jiu Jitsu instruction in addition to CrossFit and running classes, handily led the category. Impact MMA is a kickboxing gym, and John’s Gym combines mixed martial arts with family fitness.

2. Impact MMA Fitness 13% Kickboxingaustintexas.com

Woodward CrossFit (tie) Woodwardcrossfit.com

New players in the yoga studio scene managed to reduce Black Swan Yoga’s 25 percent of last year’s results, but the donation-based studio held onto

1. The Bar Method 24% Austin.barmethod.com

1. Fit and Fearless 62% Fitandfearless.com

2. CrossFit Central 11% Centralathlete.com CrossFit South Lamar (tie) Crossfitsouthlamar.com

24 percent of the popular vote, with Pure Barre edging ever closer in this workout favorite pas de deux. Barre3 (the name references its unique threestep system in workouts) grabbed third place for its first appearance in the “Best Barre Studio” category.

Best Barre Studio

The Bar Method once again captured

3. John’s Gym 5% Johnsgymatx.com

Best Fitness Competition

There are a lot of competitions out there that don’t fall into the standard categories, and AFM wanted to know which ones are Austin’s favorites. It’s no surprise that CG Games, with its emphasis on community, led the pack. CrossFit Games—“The Fittest on Earth”—reflect the Austin community’s love for all things CrossFit. And,

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aw shucks; AFM was honored to be included with such great company with the AFM FITTEST taking third place. 1. CG Games 36% Cggames.com 2. CrossFit Games 24% Games.crossfit.com 3. AFM FITTEST 21% Afmfittest.com

Best Bodybuilding Competition

With the interest in figure competitions and bodybuilding, AFM added a new category this year. It’s no surprise that Austin icon Dave Goodin’s events, the Texas Shredder (April) and Texas State Naturals (November) captured No. 1 and 2; Naturally Fit Super Show (July) managed to claim No. 3. 1. NPC Texas Shredder Classic 34% Texasshredderclassic.com 2. NPC Texas State Naturals 15% Texasstatenaturals.com 3. Naturally Fit Super Show 9% Naturallyfit.com/events

Best Place to Swim

Where does Austin like to take a dip? The city’s favorite pools all sport natural water. Deep Eddy utilizes well water; Barton Springs is filled with water from the fourth-largest spring in Texas; and Pure Austin’s Quarry Lake is the result of a stone quarry combined with a local spring (it’s 45 feet at the deepest point). 1. Deep Eddy Pool 20% Austinparks.org/our-parks. html?parkid=245 2. Barton Springs 19% Austintexas.gov/department/bartonsprings-pool

locations in the Austin area. CG Arena, a subdivision of Camp Gladiator, came in a close second; Sport Speed, which provides a variety of training from team to individuals (with small and group training as well), debuted with ten percent of the popular vote. 1. YMCA 16% Austinymca.org 2. CG Arena 15% Cgarenagroupfitness.com 3. Sport Speed Austin 10% Sportspeedaustin.com

Best Road Race

So many races, so little time. 3M is celebrating 20 years, and Austinites gave an early anniversary present with the coveted “Best of” position. The Austin Marathon and Run for the Water 10 Miler simply slid down a rung, keeping their same relative positions and showing Austin’s love for distance. 1. 3M Half Marathon 17% Solutions.3m.com 2. Freescale Austin Marathon (and Half) 16% Youraustinmarathon.com 3. Run for the Water 10 Miler 12% Gazellefoundation.com/runorthewater

1. Rogue Trail Series 22% Roguerunning.com 2. Dirty Du 12% Dirtydu.com 3. Trail Run 6%

Best Local Fitness-Focused Nonprofit

Austin’s a fit city, and it’s nice to be able to share with those nonprofits that help our community. Marathon High, a free, after-school training program through Rogue Running, has a mission to “promote balanced, healthy lifestyles” to show kids that “they can achieve anything they put their heart into, all by simply running.” CG Victory provides sponsorships to Camp Gladiator sports camp for children. Ballet Austin’s Butler Community School has a variety of outreach programs to bring families to fitness.

It’s a Labor Day tradition to get out and tri your best at TriRock Austin, and the race held its dominating position. CapTex Tri, part of the Life Time Triathlon series, has been around for 23 years now and holds on to second again. Austin-area triathletes turned to local business High Five Events to recognize Jack’s Generic for third place. 1. TriRock Austin 23% Trirock.competitor.com/Austin 2. Life Time Tri: CapTex 15% Captextri.com

Best Youth Fitness Organization

3. Jack’s Generic Tri 9% Jacksgenerictri.com

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Whether they’re biking or running, Austin athletes aren’t afraid of a little dirt. This new category got some vague responses that showed a variety of interests. Rogue fans couldn’t nail down just one event, so we lumped them together; the Dirty Du is Texas’ oldest off-road run/bike/run event, held at Rocky Hill Ranch; and, rounding off at third, was the generic “trail run.”

Best Triathlon

3. Pure Austin 6% Pureaustin.com

A worn-out kid is a happy kid, and Austin has great kid-friendly workouts. Leading the list is the YMCA, with six

Best Off-Road Event

1. Marathon High 12% Marathonhigh.com 2. CG Victory 9% Cgvictory.org 3. Ballet Austin 8% Balletaustin.org

Best Local Health-Focused Nonprofit

AAND and Sustainable Food Center are nonprofits dedicated to healthy foods for the community, while Go Mitch Go (named in honor of Mitchell Graham Whitaker) focuses on funding for blood cancer research.

Best Massage Therapist 1. Michelle Hittner 11% Austinbodyworker.com

3. Advanced Rehabilitation 2% Atxrehab.com

2. Chris Spears 2% Cspearsmassage.com

(People) 1. Dorea Wilder 5% Atxrehab.com

Rachel Bercy Castlehillfitness.com

John Tuggle Medinmotion.com

Will Ravenel Castlehillfitness.com

2. Ron Burnett 3% Innersunchiropractic.com

2. Go Mitch Go Foundation 9% Gomitchgo.com

3. Kip Chemirmir 1% Kiprunningvillage.com

3. Chris Sellers 2% Performwell.com

3. Sustainable Food Center 8% Sustainablefoodcenter.org

Best Physical Therapist

Best Sports-Focused Physician

1. Austin Academy of Nutrition and Dietetics (AAND) 10% Eatrightaustin.org

AFM asked for our readers to name some of the “best of” fitness folks in Austin. Here’s who you want on your team for health and wellness.

Best Personal Trainer 1. Kim Eagle 14% Earnthatbody.com

2. Christian Bazan 5% Fitandfearless.com

1. Dr. Ted Spears 11% Sportsperformanceint.com

Mike O’ Hara Biggerfasterstrongertraining.com

2. Dr. Martha Pyron 7% Medinmotion.com

3. Ryan Mortensen 3% Austinfitnessgyms.com

3. Brian Ellsperman, D.C., A.C.P. 5% Airrosti.com

Best Pilates Instructor 1. Shoshana Goldstein 17% Joymoves.com

2. Liana Mauro 12% Mauropilates.com 3. Maja Kermath 9% Kor180.com

Best Spinning/Cycling Instructor 1. David Garza 22% Ride-indoorcycling.com

Best Running Coach 1. Steve Cuddy 22% Stevecuddy.com 2. Rupal Patel 10% Bodywiseaustin.com 3. Nic Engel 5%

Best Chiropractor

Some readers listed businesses, while others named people, so AFM separated the two for double the pleasure.

2. Kim Eagle 21% Earnthatbody.com

(Businesses) 1. Next Level Chiropractic 6% Nextleveldr.com

3. Maja Kermath 6% Kor180.com

2. Austin Sports Therapy 3% Austinsportstherapy.com

photo by Brian Fitzsimmons

1. Gilbert Tuhabonye 20% Gilbertsgazelles.com 2. Valerie Hunt 8% Runatx.com 3. Chris McClung 4% Roguerunning.com C.J. Chavera facebook.com/pages/VRTFitness/122958204422235

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Best Triathlon Coach

1. Lauren Sears 9% yourtrainer.com/triathlon-trainers/ texas/austin/lauren-sears-78704 2. Erin Truslow 7% Castlehillfitness.com Steve Blackmon Tricoachsteve.com

Best Runner

1. Gilbert Tuhabonye 13% Gilbertsgazelles.com 2. Valerie Hunt 6% Runatx.com David Fuentes Davidfuent.com

3. Claudia Spooner 6% Irunitri.com

3. C.J. Chavera 5% facebook.com/pages/VRTFitness/122958204422235

Maurice Culley Austint3.com

Paul Terranova rogueracingteam.wordpress.com

Best Fitness Model

Best Triathlete

1. David Garza 16% Ride-indoorcycling.com 2. Lauren Sears 11% yourtrainer.com/triathlon-trainers/ texas/austin/lauren-sears-78704 3. Brandon Brickley 7% Campgladiator.com

Best Swimmer

3. Brandon Marsh 3% Team-marsh.com Brandon Brickley Campgladiator.com Brendan Hansen @BrendanHansen Michael Phelps @MichaelPhelps Meredith Terranova Eatingandlivinghealthy.com Jimmy Feigan @JimmyFeigan

Best Elementary School PE Coach

1. Sarah Mark (Patton) 15% 2. Ryan Sanderson (Valley View) 9% 3. Larry Chauvin (Casis) 8%

Best Middle School PE Coach

1. Jaclyn Faulkner (Khabele) 17% 2. Meg Brown (Ann Richards) 10%

3. Billie Pennington (school not determined) 4%

1. Bee Barnett 10% 2. Ashley Copley 6% Bodybyframe.com

Eduardo Venegas (school not determined)

Kim Eagle Earnthatbody.com

Best High School PE Coach

1. Maura Cosgrove (Ann Richards) 18%

3. Dorea Wilder 5% Atxrehab.com

Mike Franz (Khabele)

Best Nutritionist/Dietician

2. Mike Rosenthal (Austin H.S.) 4%

1. Haley Hall 18% Pureaustin.com

2. Meredith Terranova 9% Eatingandlivinghealthy.com 3. Crystal Bold 6% Fuel-21.com

1. Andrea Fisher 10% Texasiron.net

3. Kyle Blanton (Westwood H.S.) 3%

2. Katy Dooley 7% austinfitmagazine.com/tag/katy-dooley/

Colin Sully (Leander H.S.)

Julie Stupp

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photo by Brian Fitzsimmons

“I love competition. I love being fit. I don’t think I can find another challenge that brings both together so perfectly.” Wesley Johnson,

AFM FITTEST Competitor

Registration Now Open AFMFITTEST.com

Best Fitness Ambassador 1. Jess Martin 25% Stronghornfitness.com 2. Kim Eagle 14% Earnthatbody.com 3. Dave Appel 10% Cyclecampusa.com David Garza Ride-indoorcycling.com

Best Race/Event Ambassador 1. Logan Delaware 66% Bigmouthannouncing.com 2. Robert Evilsizer 15% Evilsgoodtime.com

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photo by Brian Fitzsimmons

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Standing Tall for Texas’ Children Comptroller Susan Combs, fourthgeneration Texas cattle rancher, advocates for better school nutrition and against obesity

t’s not delicate, and surely not dainty, but sheering sheep demands a combination of agility and strength that can often go unappreciated. Shaved wool releases a wax that is quite greasy, though the sheep don’t exactly lose their heft. “Lanolin ladling” is how Texas Comptroller Susan Combs describes the task. Whatever it is, it won’t By Natalie England get you hired at a New York advertising firm. And Combs knows a little about this as well. A fourth-generation Texas rancher, Combs grew up around her family’s Marathon, Texas, cattle operation, often assisting her father with the sheep. But the intricacies of that labor don’t really lend themselves to post-collegiate resumes. “It was not helpful,” Combs recalled, “because I went looking for a job in New York. I tried to explain that I had heaved sheep over fences, I could clean out a file cabinet.” It may have taken some time for Combs’ rural renaissance background to take hold on Wall Street, but a Vassar education and University of Texas law degree, coupled with comfort around cattle pens and cacti, made Combs a political wonder in the Lone Star State. Sharp-witted and articulate, Combs also cuts quite a figure at a slender 6-foot-2. “I’ll stand tall for Texas” was her common campaign-trail refrain. In 2003, Combs was sworn in as the state’s 10th—and first female—commissioner of agriculture, and she took over in 2007 as comptroller, which serves as the state’s accountant, treasurer, and revenue estimator. Essentially, the comptroller is the chief financial officer for Texas—the person who writes the checks, pays the bills, and oversees all the monetary details that ensure the state’s continuing prosperity. Combs, 68, has announced that she is not seeking re-election, and as she strides toward retirement from public

Photography by Brian Fitzsimmons

office, she’ll be long remembered for demanding transparency regarding statewide expenditures. Her legacy, however, edges toward something much more sustainable and infinitely more rooted in a west Texas ranching lifestyle that requires fitness as much as it does rainwater and cow feed. After all, what happens if you’re out on the property in your truck, run over some barbed wire, and it wraps around the tire axle? “You walk. Once I had to walk five miles back to the house,” Combs said. “Back then, people didn’t run around. Your life was running around. Your daily activities were fitness. We were the last ones to get a TV. We didn’t have air conditioning. We really were outside all the time.” Combs was engineered for action, and it was through that lens in late 2002 as agriculture commissioner that she began to start putting certain puzzle pieces together. At a San Marcos, Texas elementary school to host a fruits and vegetables assembly, Combs walked the hallways and noticed they were lined with soft drink machines. Once the classes were gathered in the gym for the presentation, Combs found herself fixating on the back of a young boy who was obviously overweight. Sugar vending machines, a reduction of recess and physical education, expanding waistlines—the dots were starting to connect. “‘We are killing them,’ I said to one of the administrators, and he said to me, ‘I know, but we need the money,’ Combs recalled. “That still makes me upset, makes me want to weep. How dare we profit from a potential lifetime of ill health, from health problems that we as grown-ups are supposed to help stop?” And so began Combs’ calorie crusade. In 2003, she worked behind the scenes with the governor’s office to get the federal school nutrition program transferred to the Texas Department of Agriculture, eventually launching the nation’s most stringent public school nutrition policy. As agriculture commissioner, Combs had oversight of the vendors, and she initiated a groundbreaking junk food ban. For a statewide school system that had grown addicted to vending machine revenue, which reached upwards of $100 million, it was, to say the least, a culture shift. One Dallas high school had to close down a campus store that sold candy to pay for classroom technology and choir music. Combs wasn’t exactly widely popular. She even joked she wouldn’t get in her car without a long-handled mirror to inspect the undercarriage, but it was a fight Combs was willing to take on, because the way to have healthy adults, Combs reasoned, was to start with the children. Fiscally, it also makes sense to trim the fat. As the state’s comptroller, the official in charge of keeping the ledgers checked and balanced, Combs has released two reports on the obesity crisis plaguing the nation and, specifically, Texas. With 66.7 percent of adult Texans currently overweight or obese, the comptroller’s office estimates that epidemic could end up costing employers $32.5 billion annually by 2030. “She really changed the game and made a big impact on getting people’s attention about what they should be eating and the sugar addictions that we have. She cared enough to stand up for it,” said Paul Carrozza, a longtime wellness advocate and fitness ambassador here in Austin. “You have to have the endurance to withstand all the opposing forces. Susan did the hard work to get everyone’s attention, and it will affect generations.”

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Tied to Texas

he Combs family rode in on a cattle trail from Missouri in 1859, and they’ve been established in the cattle business ever since. Combs’ great-grandfather served with Terry’s Texas Rangers, and her father, David Sinclair Combs, later took care of the ranch while commuting back and forth to San Antonio. Susan Combs was raised and schooled in San Antonio, and she would spend a few days every month at the ranch in Marathon helping her father and generally enjoying the outdoors. After heading off to Vassar College in New York, earning degrees in French and religion, Combs worked as a secretary in New York City for six years before returning to Texas to study law in 1973. At the University of Texas, she met her eventual husband, Joe Duran. “I had a friend, and she told me that I just had to meet her brother, said he was really great,” Combs remembered. “I asked how she defined great, and she said, ‘6-foot-4,’ and I said, ‘Well, I do too.’” Combs’ advocacy for children’s welfare began during her days working in the Dallas district attorney’s office. She was a prosecutor handling child abuse cases, and often it was her job to remove children from unsafe or unstable homes. “I saw a lot of starvation, depravation,” Combs said. “Back then, I truly would have never thought we would be feeding our kids to death.” Combs left Dallas in 1980 to appren-

tice under her father and eventually take over the family cow—calf ranch operation. She emerged as a rational voice for property rights, and her political career blossomed. As the first female rancher appointed to the board of the Texas and Southwestern Cattle Raisers Association, Combs was chosen to represent the group in front of the state legislature. Combs eventually ran for a spot in the House of Representatives, where she served two terms. “I didn’t know her mother or father, so I don’t know where she got it, but she has it,” said Ed Small, a ranching lobbyist who also ran Combs’ House campaign. “She’s high-energy and won’t take no for an answer. That energy gets things done. I’ve never seen her when she wasn’t ready to roll.” As agriculture commissioner, Combs was working to make what farmers do on the land relevant to the urban dweller. She started going into schools, establishing grants to build on-campus gardens. One downtown Houston middle school, for instance, would send its crop to a nearby restaurant. It was during those visits, teaching about food and nutrition, that Combs started to perceive the obesity that was raging throughout classrooms. Junk food and soda were not only readily available, they were also being marketed as incentives and rewards for good grades and good behavior. As standard serving sizes grew to twice the size they were 20 years ago and

natural physical activity, like walking or biking to school, has reduced, America’s children have unknowingly suffered. The national childhood obesity rate has tripled in the past decade, and one in three Texas children is obese or overweight. A recent study by the American Heart Association shows that children’s fitness has declined over the last three decades. For instance, it takes children 90 seconds longer to run a mile than it did 30 years ago—meaning today’s kids can’t keep up with their parents. “There’s a tremendous relationship between exercise and the improvement of productivity and memory,” said Dr. Ken Cooper, noted doctor, author, and founder of the Cooper Institute in Dallas. “Exercise is like fertilizer for the brain.” In 2007, Combs, as comptroller, worked with the Texas Education Agency to start Texas Fitness Now, a grant program that awarded millions of dollars in aid to disadvantaged middle schools. The requirement was that the money be used to improve the school’s physical education programs, curriculum, and equipment, while also allowing students to be physically active for at least 30 minutes per day. The Cooper Institute developed FitnessGram, a fitness test that measures children’s body composition, aerobic capacity, strength, endurance, and flexibility. With the help of Combs’ Texas Fitness Now grant money, Texas schools started employing FitnessGram

A Lone Star Lineage 1859 — Combs family arrives in Texas 1882 — Susan Combs’ great-grandfather establishes cattle ranch in Brewster County February 26, 1945 — Susan Combs is born in San Antonio 1966 — graduates from Vassar College with degrees in French and religion 1973 — enters University of Texas Law School

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testing in 2008. A year later, the Cooper Institute correlated physical fitness testing data with school district academic data. The “Texas Youth Fitness Study” showed significant associations between physical fitness and high academic performance, low disciplinary incidents, and low absenteeism. The Texas Legislature did not fund Texas Fitness Now beyond 2011. Combs’ answer was to launch Reshaping Texas in November 2012, a program that coordinates with public and school libraries to shelve more than 25,000 health and fitness books and DVDs. “We’ve sailed our kids down the river of ill health,” Combs said. “We are harming them if we don’t create a healthy environment.”

Setting the Standard

s a mother of three boys, Combs was mindful to create a healthy atmosphere. She didn’t have junk food in the home and rarely served dessert.

Daily activities like running the ranch or chasing after the kids kept Combs fit for most of her life. She claims she was lucky with her heredity. In her late forties, she started running, rowing, and working out with a trainer two mornings a week. “I wanted to be healthy. I want to be around for children and grandchildren,” Combs said. “I don’t want to find myself incapable of action.” Activity is simply a Combs hobby. A few years ago, she and Carrozza dreamed up the idea that became Marathon to Marathon, a point-to-point, 26.2mile race that started in Alpine, Texas and ended in Combs’ beloved Marathon. The race, in many ways, represents the purest form of marathoning—wideopen spaces and frontier tackled only by feet. When Carrozza was preparing the logistics of the race, he called Combs to see how many intersections there were along the route, and she said none. “She would listen to all my ideas, and

then she would keep them in the realm of doable,” Carrozza recalled. “You see how people respond to her. No one handed that to her. She earned this influence...she is who she is because of her leadership abilities.” Combs even insists that, though she is leaving public office, she’s not retiring. In fact, her fight against obesity might really just be beginning. She likens this battle of the bulge to the war on cigarettes. It took nearly two decades of education for society to understand the dangers and ill effects of smoking. Combs is joining a national effort spearheaded by The Public Good Project out of New York. The plan is to launch a program called “A Healthy America” in 2015. “We’re looking at this as a two-decade project as well,” Combs said. “We’ve tried legislation, but there’s very little mood in any state to mandate stuff. We have to try something different. What you have to do at some point is change a culture.” afm

The wide open vistas of Susan Combs' beautiful west Texas ranch, shown here, inspired the route for Marathon to Marathon. (photo supplied by Susan Combs)

1980s — leads family ranch operation; serves on Texas and Southwestern Cattle Raisers Association 1993 — begins first of two terms in the Texas House of Representatives 1998 — becomes first woman elected as Commissioner of Texas Department of Agriculture (TDA) 2003 — oversight of state’s child nutrition program transfers to TDA 2007 — assumes office as 37th Texas Comptroller of Public Accounts March 2007 — comptroller’s office releases first landmark report on obesity in Texas: “Counting Costs and Calories” May 2013 — Combs announces she will not seek re-election as comptroller

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Look Transformation

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Photography by Brian Fitzsimmons

You Are Your Brand How your clothes can reveal and transform

lothes are more than layers of fabric that separate our naked bodies from the outside world, covering and protecting us from the elements. Clothes transform how we feel. I loved watching actress Lynda Carter twirl around and morph from the character Diana Prince into Wonder Woman in the 1970s television series of the same name. Her costume change made me believe that I, too, could be a heroine

by rockin’ gold cuffs and kickin’ butt. How you look, what you wear, and how you wear it are visual expressions of you. Remember how you feel when you wear your favorite outfit? You walk taller. You feel more confident. You are more outspoken. But if you’re bloated or wake up in a bad mood— and put on that same ol’ outfit—your attitude shifts, your posture and facial expressions change. Sometimes, self-doubt creeps in, making you more critical of yourself and others. (These scenarios are completely

By Anil Shaw Manley

normal, by the way.) Instead of judging which is good or bad, focus on how you want to look and feel. You want to be you, the best you. Your best self emerges naturally when you align your outside with your inside, connecting all you do to your core values. In Pilates, all movements are based on the powerhouse, a core group of muscles. Determine your core values—what’s most important to you—and use your values as your blueprint from which all your lifestyle choices are made. That includes what you wear, what you eat, and

how you spend your precious little time. I believe strongly in trusting your gut and deploying your intuition to help guide you through life. As the former senior stylist of a shopping network for 13 years, I collaborated with a variety of apparel and accessory brands. It amounted to hundreds of brands, each unique and special. I loved (and hated) the challenge of styling models in outfits that reflected a company’s vision — their core values. It appeared I was “playing” with clothes, but on a deeper level, I was

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Look Transformation

Manley,

r clients' favorite left, works with he

connecting with designers, celebrities, and stylists. They’re all real people who love and live in and through their clothes, handbags, and jewelry. They are their brand.

You are Your Brand

In their book, Be Your Own Brand: A Breakthrough Formula for Standing Out From the Crowd, David McNally and Karl D. Speak write, “Your (personal) brand is a perception or emotion, maintained by somebody other than you, that describes the total experience of having a relationship with you.” A well-dressed woman or man arouses magnetism. You pay attention, even if for just a moment. I recently met a man who sold insurance. While he made his informal presentation, I noticed his crisp French blue button-

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items of clothing to

tements.

create personal sta

down shirt, pleasant-smelling cologne, and oversized watch. He was professional, neat, and spoke in a non-salesy way. I paid attention to what he said, even though I wasn’t in the market for what he was selling, probably because he made the holistic connection of how preparing for the future gives you peace of mind in the present. Had he been dressed in flip flops and shorts, I wouldn’t have spent more than ten minutes talking to him, instead of the hour we conversed. What colors do you wear to give yourself power? What clothes do you put on to feel confident? Make getting dressed a part of your self-care ritual. The right clothes can fuel you as much as eating a healthy breakfast or meditating on inspirational words. Make clothes part of that boosting morning

ritual to launch your day and keep you tracking toward results. Remember: Wearing clothes you don’t like, clothes that don’t reflect your personal style, shoves you out of alignment with yourself. Nothing annoys more than wearing clothes that don’t fit who you are. Think of the times you caught yourself fidgeting, tugging, and pulling, wishing you wore something else. Wearing certain clothes affects your mood. Use that as your reference point, your guide, to looking and feeling your best. Your car's GPS redirects you when you've missed a turn. Your core, your internal GPS, does the same. You just have to pay attention. afm

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Look

Emphasizing the “Man” in Manicure Nail care tips for guys (and gals) By Jasmin Carina Castanon

Be comfortable with having your nails done.

There is no stigma attached to looking and feeling good. You’ll walk a little taller and be more confident in a handshake (and when holding hands) if you know you’re putting your best self forward.

ail maintenance, like brushing your teeth, could be considered a necessity. While many women embrace this idea, it can seem like a foreign concept for some men. Austin Fit Magazine ventured downtown to Milk + Honey Salon and Spa to speak with manager Summer Langhorne for the 411 on nail care for guys and girls.

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photography by Brian Fitzsimmons

Do not bite your nails. Some men bite

their nails all the way to the nail bed, and it is difficult to recover from that. Plus, think about the germs involved when you put your unwashed fingertips into your mouth, especially during cold and flu season.

Leave hangnails to the professionals. It’s easy to end up doing more damage than good when you attempt to deal with these skin tears yourself.

Your lunch break is actually a great time to get your nails done. A mani-

A basic manicure generally includes a hand soak followed by nail maintenance, which includes clipping, filing, and cuticle work. More luxurious packages are always available. These might include a hand massage and nail polish application.

When choosing a nail salon, look for current licensing to make sure they’re in good standing with the Texas Department of Cosmetology, which completes annual reviews. This posted licensing ensures that the salon is meeting sanitation standards to reduce the risk of client infection. Utensils should be new or sanitized between each client; if you don’t see any kind of sanitizing equipment for nail scissors in the vicinity, this should raise a major red flag. Follow your instincts: If you walk in and the place seems dirty, turn around and walk out.

cure generally ranges from 20 minutes to an hour in duration, depending on the type of services you’ve requested and how much time you have to spend. You can be in and out, or you can be treated to a lunchtime of relaxation. It’s your call.

! Date Night Tip: A memorable and creative outing can be hard to pull off, but a modern man isn’t afraid to put some polish on date night by arranging for his-and-hers manicures. You can sit next to each other, talk, have a glass of champagne, and then go out to dinner afterwards. Who doesn’t love being pampered? afm

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Look

Bohemian Braid

Divide your hair into two equal sections. Within each part, start a French braid at the crown and braid to the nape of your neck. Combine the braids into one single ponytail using a hair tie. Conceal the hair tie by wrapping a skinny strand of hair taken from the ponytail around it. To dress up this look, create loose, playful curls in the ponytail.

Making the Best out of a Hairy Situation

Creative ponytails take you from gym to work By Michelle Lanh Suggs

hen transitioning from gym to work, our hair can be the lone holdout to a great office look. There may not be enough time to make major changes—especially if your hair is longer—even though activity has wreaked havoc with your tresses. An easy cop-out is the ponytail. But pulling your hair back doesn’t have to be bland. It’s possible to still be chic with these fashion-forward ponytail styles that are appropriate for work and play.

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Easy Twist Ponytail

Divide your hair into two equal parts. Tie the two segments into a knot and pull to tighten. Secure the knot with a bobby pin. Add a flowery hair clip or your favorite headband to accessorize.

Makeup by Michelle Lanh Suggs Photography by Tea Eiland

Wraparound Braid

Starting at the main part in your hair, create a French braid that is about 1 to 1.5 inches in width across the hairline to behind the ear. Fasten the end down with a bobby pin. Put remaining hair into a ponytail or a messy bun. For something flirty, opt for a loose side ponytail.

The Braided Bun

Backcomb the hair at the crown of your head before tying into a ponytail at the desired height. Create two separate braids within the ponytail and finish each with a rubber band. Wrap one braid around the base of the other, and use a bobby pin to secure it into place. Repeat for the second braid. Finish with a cute hairpiece at the bottom of the bun.

Tip: When brushing your hair into a ponytail, you can either slick the hair back or wear it loose and messy for a more casual look.

Hair by Ericka Rodriguez Modeled by Serina Valerio

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Fit Finds

Who says you need to leave home to get fit?

et’s face it; sometimes, it’s hard to get out of the house on a blustery winter day. But that’s no excuse for slacking off. Here are a few DVDs that you can pop in and work out to without ever leaving your cozy nest. Step Up Revolution HipHop Cardio Burn $15 Amazon.com Misha Gabriel (dancer, choreographer) and Micki Duran (actress, dancer) provide a variety of fun and feisty workouts with hip-hop flare based on the movie Step Up Revolution. Workouts can also be downloaded on iTunes. 1

Get Fit Fast: The Complete Workout System by Mark Moon $30 Markmoonfitness.com This set of four DVDs comes from Australian fitness expert Mark Moon. He incorporates his ideas on making behavioral changes and bettering nutrition into his workouts, which focus on strength, cardio and core, stretching and recovery, and cycling. 2

Ballet Beautiful: Cardio Fat Burn $15 Balletbeautiful.com After watching Natalie Portman transform for the movie Black Swan, who wouldn’t want to try out a ballet workout? This 62-minute video from Portman’s trainer and Ballet Beautiful studio founder and creator Mary Helen Bowers incorporates low-impact cardio with toning exercises to create that swan-like body. 3

Mike Chang’s Six Pack Shortcuts: The Total Body Workout $15 Sixpackshortcuts.com Four 15-minute workouts created by the popular YouTube trainer and Texas native provide short, intense body-sculpting core 4

workouts (upper and lower body, abs, and cardio). Denise Austin: Fat Burning Walk, $15 Deniseaustin.com This is a home-based walking workout; for those with a FitBit or similar step-counting device, the 30-minute session promises a 4,200-step workout designed to boost metabolism and shed fat. It’s appropriate for all levels and also includes a bonus core workout to tighten and tone, all from legendary fitness expert Denise Austin, who has some 30 years of experience and more than 100 videos to her credit. 5

10-Minute Daily Yoga Fix $15 rainbeaumars.com Everybody’s got ten minutes to spare, right? Yoga expert, actress, and self-proclaimed visionary Rainbeau Mars takes away the excuses with five ten-minute “martial arts infused” yoga sessions, which take you from morning to evening and workout to relaxation. Also included is a bonus arm-sculpting routine. 6

30-Day Butt Lift $15 Amazon.com Here’s a workout for Sir Mix-A-Lot and fans of Alicia Marie, author of The Booty Bible (and cover model for the AFM 2012 Swimsuit Issue), and trainer/fitness model Courtney Prather. Includes six high-intensity workouts with plyometrics and yoga to tone, firm, and burn fat. 7

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Dancing with the Stars: Sizzle and Groove Latin Dance $15 Amazon.com This dance fitness DVD is a follow-up to the popular Dancing with the Stars: Latin Cardio. Like its predecessor, Sizzle and Groove teaches basic dance steps and then moves into a more serious workout. Dances included are the salsa, paso doble, and samba. Professional dancers and Dancing with the Stars regulars Karina Smirnoff and Kym Johnson provide instruction and fun. 8

The Biggest Loser: 6 9 Week Cardio Crush $15 Amazon.com Are you Team Dolvett or Team Bob? Either way, you win with this DVD workout modeled on the popular reality weight loss show. Five workouts are included; trainer Dolvett Quince warms you up and cools you down while trainer Bob Harper provides a variety of cardio workouts. Cast members from Season 14 share advice, tips, and inspiration in a bonus interview. Be Fit in 90 $30 lionsgatebefit.com This set is designed to take you through three months of fitness workouts. The kit includes a diet and workout journal, workout calendar, and tips from fitness experts Samantha Clayton (Olympic track star, mother of four) and Garret Amerine (former Marine) as well as three DVDs, one for each month of the 90-day cycle. afm 10

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FEEL

What is Sambucus? Exploring nature's flu fighter

By Sharon Hausman-Cohen, M.D.

alking down the aisles of a health food store, body aching and eyes heavy with fever—all those brightly colored bottles and boxes can be overwhelming. Will any of these pills actually do anything? What really works, and what is safe? As a physician, I am always excited to help others navigate the supplement and vitamin aisles. At this time of year, as flu and other viruses peak, I am often asked if there are any “natural” things that can fight flu. For some people, this interest in a natural remedy is sparked by a desire to save money; for others, it is due to a desire to avoid, when possible, putting “foreign” substances into one’s system. My response to this question is a resounding “Yes.” Often, Sambucus— “nature’s flu fighter”—may be just what the doctor ordered. Also known as Sambucol, Sambucus is made from the elderberry, a relative of the blackberry. Sambucus nigra, or elderberry, was referred to as having medicinal properties in writings from 5th century

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BC and was even mentioned in the works of Hippocrates and other early Greek healers. Israeli virologist Dr. Madeline Mumcuoglu was inspired by these ancient medical texts and began elucidating the mechanism of elderberry extract beginning in the 1980s. By the mid-1990s, Mumcuoglu had proven that Sambucus is a powerful antiviral against flu. In 1995, laboratory studies were carried out, showing that Sambucus was also effective against human, swine, and avian influenza strains. So, how does elderberry extract work? Sambucus is a potent antioxidant, but that is not its main mechanism of action. Flu viruses, as well as many other viruses, have spikes on the outside of their capsule called hemagglutinin spikes. They make the viruses look a bit like a porcupine. Sambucus has been shown to knock the hemagglutinin spikes off the virus, thus preventing the flu or other virus from attaching to their target of human cells. The infected individuals are also better able to attack the virus with their own immune system once these spikes are removed. This property makes Sambucus an ideal

antiviral because it helps the immune system fight the virus. Sambucus was initially studied during the Israeli flu epidemic of 1992—1993, and the results were excellent. Within 24 hours, 20 percent of the patients who were taking Sambucus experienced dramatic improvements in symptoms of fever, muscle aches and pains, and coughing. By the second day, 73 percent were improved, and by day three, 90 percent were substantially better. In the untreated group, only 16 percent felt better after two days. The majority of the untreated group took almost a week to begin feeling better. In a more recent, randomized, placebo-controlled, doubleblind study in which participants were given Sambucus or an inactive fruit syrup in the first 48 hours of symptoms, 93.3 percent of patients reported significant improvement within the first two days of taking the extract, and 90 percent of participants experienced complete resolution of symptoms after three days. By contrast, the control group in this study did not feel completely well for six days. Using nature to harness our own immune response and helping our bodies fight threats such as flu effectively and safely without prescription medications is a particularly common goal among athletes and those working hard to keep their bodies and health in top condition. Since exposure to all those winter viruses (including flu) can't be avoided, Sambucus is a natural remedy that is worth having in the medicine cabinet. For many, this dark purple syrup has been a wonderful way to naturally avoid missing work or a workout. afm

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Smoking Cessation Programs Resources abound for those who are ready to quit By Courtenay Verret

he negative impact of smoking is staggering. According to the American Lung Association, about 8.6 million people in the United States suffer from at least one illness caused by smoking. Furthermore, each year, approximately 443,000 Americans die from smoking-related illness such as chronic lung disease, coronary heart disease, stroke, and cancer. Such statistics are certainly compelling motivation for tossing the tobacco in the trash. But as anyone who has ever attempted to kick the habit can attest, overcoming the addiction is no easy feat. The American Cancer Society has noted that medication, therapy, and support groups—and particularly these tools in combination—can all increase the odds of success when it comes to quitting smoking for good. If you’ve resolved this new year to finally extinguish your cigarette addiction, there are several resources—many of them free—to assist you.

City of Austin Smoking Cessation Program

ity of Austin (CoA) employees, spouses, and dependents (18 years of age or older) who are currently enrolled in the city’s health plan are eligible for free smokingcessation resources. According to CoA benefits manager Karen Haywood and wellness coordinator Michelle Du, employees who want to quit smoking may attend a 1.5-hour class held monthly at rotating city worksites. After the course, attendees are eligible for free tobacco cessation medication (with a prescription) or nicotine replacement therapy (e.g., gum or the patch). Cessation sessions are conducted by trainers from the Employee Assistance Program (EAP) who discuss psychological, emotional, and behavioral issues that may arise when trying to quit. In addition to the

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medication and nicotine replacement therapy, employees are offered ongoing EAP assistance to help them succeed long term. CoA is currently focused on “creating a culture of health,” Du said, which includes smoke-free city vehicles and campuses, as well as partnering with Live Tobacco Free Austin, a public website sponsored by the Austin Travis County Health and Human Services Department.

that can ensue from the effort of trying to quit. Recognizing that support is vital to sustaining success in the quitting process, smokers can speak to a live person for information and encouragement by calling one of several hotlines. There is also live chat, a smartphone app, and a text message system that provides “24/7 encouragement, advice and tips to help you quit and stay quit.”

smokefree.gov

Smokefree Women

his comprehensive website goes beyond education on cessation methods—it helps smokers formulate a plan prior to quitting and offers them helpful tips and resources along the way. Users can receive advice on how to battle cravings and withdrawal, bounce back from a slip, and cope with depression and stress

mokefree Women is a subsidiary of smokefree.gov, and offers health-related smoking cessation information specific to women, including topics on pregnancy and motherhood. Women can also access articles about smoking cessation and weight management, and how to deal with stress, moods, and relationships.

As with smokegree.gov, users can chat live with a smoking cessation counselor, download mobile apps, and sign up for text message support.

Smokefree Teen

et another subsidiary of smokefree.gov, Smokefree Teen empowers teenagers to take their health into their own hands by making positive choices. Teens can learn about the longterm health implications of smoking and receive tips for handling peer pressure and stress.

Freedom From Smoking

his trademark program from the American Lung Association was ranked “most effective smoking cessation program” by Fordham University School of Business. Utilizing “proven addiction and behavior change models,” Freedom From Smoking includes both individual and group resources, as well as a detailed plan to help smokers quit. There are eight sessions in total, and an online program is also available.

According to the American Lung Association, smokers who use their program are “six times more likely to be smoke free one year later” than those who attempt to quit on their own; furthermore, in combination with smoking cessation medication, 60 percent of smokers report success at the conclusion of the program.

Quit Tobacco

ponsored by the U.S. Department of Defense, Quit Tobacco offers military servicemen and women resources to formulate a smoking cessation plan (including information about medications and nicotine replacement therapies), receive 24-hour help through live online chats, and connect with military personnel via social media for support. Resources are also provided for friends and family who want to help their loved one quit, including suggestions for offering support and dealing with mood swings and irritability. afm

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Feel

Lungs Lungs are the only organs that float.

The surface area of an adult lung is approximately the size of one side of a tennis court.

The average adult breathes 12 to 20 times in a minute, or 23,000 times a day.

Your diaphragm, located just below your lungs, squeezes, which allows the lungs to get bigger and air to come in.

The lung on your left side is smaller

Unlike many other organs in your body, the lungs are made of delicate tissues that are affected by anything you inhale— germs, smoke, chemicals, etc.

than the one on your right.

Regular Checkups Lung disease sometimes goes undetected until it is serious and more difficult to treat. Regular checkups help prevent disease because they detect any issues or concerns on a routine basis, hopefully before anything becomes serious.

The American Cancer Society’s estimates for lung cancer in the United States for 2013 are: About 228,190 new cases of lung cancer (118,080 in men and 110,110 in women).

An estimated 159,480 deaths from lung cancer (87,260 in men and 72,220 among women), accounting for about 27 percent of all cancer deaths.

Lung cancer is by far the leading cause of cancer death among both men and women. Each year, more people die of lung cancer than of colon, breast, and prostate cancers combined.

Ways to Prevent Lung Infection Wash your hands. Be extra careful around crowds during the cold and flu season. Brush your teeth twice a day.

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Visit the dentist regularly. Get your influenza or pneumonia vaccination each year.

About one liter of air remains in your lungs at all times.

Don’t Smoke If you are sick, protect those around you by staying home until you feel better.

Smoking is the major cause of lung cancer and disease. It causes swelling in the lung and makes breathing more difficult. Smoking eventually destroys lung tissue and can initiate the growth of cancer due to changes in your lungs.

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Testing to Train Smarter and Harder What a functional movement screen can reveal about fitness By Diane Vives, M.S., C.S.C.S.

he Functional Movement Screen (FMS) has been defined by fitness professionals as “a simple system of evaluating basic movement abilities.” Stating it like that admittedly seems a bit stale, especially during a time when it’s popular to get big shout-outs for posting AMRAPs (“as many reps as possible”) on Facebook. In truth, this seemingly boring, almost clinicalsounding, screening tool is one of the emerging gems that is changing the game for sports and fitness athletes alike. It is providing the competitive edge for NFL teams such as the Seattle Seahawks, and it’s keeping a 45-year-old fitness client from missing a workout for an entire year. The philosophy behind FMS has truly changed the game for many training professionals. So, what is FMS and why use it? This question is perhaps best answered by the simple

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mantra that Gray Cook, co-creator of FMS, has shared with professionals around the world: “Move well. Move often.” Cook’s words speak volumes because he identifies the fact that many well-intentioned people in the fitness and sports industry are getting things a little backwards. The focus is usually “move often (first), then try to move well.” The thinking is that, even though we may be moving poorly, our bodies will figure it out if we just pile on the reps and intensity in the vein of “getting fit.” Well, here’s the reality check: By loading physical conditioning on top of dysfunctional or poor movement, we further force the body to compensate and redirect energy and efforts into more of a survival mode. Not only does this hinder progress, it also increases risk for injury. It can also be very defeating to overcome emotional steps and challenges and commit to a new training program only to become injured early in the process.

Cook’s words amplify that, when we “move well” before undertaking higher intensity physical conditioning, our bodies are able to adapt to the training and become more durable. Although there are never any guarantees, reducing the risks of injury and building confidence in the ability to move can yield impressive results at all levels of performance. Movement screening, such as the FMS, uses seven foundational movement patterns to determine an acceptable movement baseline to apply training. If there is a movement pattern that cannot be performed, the FMS professional will use that information to very specifically streamline corrective strategies and adjust the training program to integrate them. If pain occurs during a movement, the athlete will be referred to a medical professional in order to quickly address the issue and not further delay progress.

The seven tests used in the FMS: Deep Squat, Hurdle Step, In-Line Lunge, Shoulder Mobility, Asymmetrical Straight-Leg Raise, Trunk Stability Push-Up, Rotary Stability.

The FMS is a tool for exercise selection and adjusting training protocols to streamline success. It's designed to take a look at mobility, motor control (stability), and full functional movement patterns in three key stances. Exercises associated with these key areas that contribute to good movement ability can be targeted as needed rather than randomly lumped into a preventative or functional training program. As a strength and conditioning specialist, I have worked with all levels of athletes and fitness clients. Since implementing the FMS, I have discovered that identifying areas that need specific corrective attention—as well as determining where there's a green light to train more aggressively—provides the best overall outcomes and success. FMS allows me to effectively screen for key information related to movements and make smart choices in exercises, training methods, and progressive programming. To my fellow fitness and strength and conditioning professionals, one of the most powerful things I have discovered is that the FMS allows me to re-test my work to see if I am making the best choices and having a positive impact on the movement baseline. That is a powerful checks-and-balance system in order for the athlete to have the most effective response to a training stimulus.

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Athletic endeavors or reaching for a big personal fitness goal highlight the need to push the body to the edge of its ability, recover, and do it all over again. This is what “the competitive edge” really represents. Cook and co-founder Lee Burton continue to share their knowledge all over the world so that, as a fitness and sports community, we know how to set a baseline for movement and affectively apply a training philosophy or method of choice. afm To find out more information or locate an FMS certified professional in the Austin area, visit functionalmovement.com.

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Train AFMDC

AFMDC December Recap

Jennifer Harney, Erik Stanley brave the cold to win ARC Decker Challenge he most dire arctic forecasts, along with the ice fog, never quite materialized. Instead, the 35th running of the Decker Half Marathon Challenge in east Austin was just plain, old-fashioned, bone-chilling cold. Most of the 1,000 runners assembled at the Travis Country Expo Center for Decker were up to the challenge, as the outfit of the day was tights, hats, and gloves. Somewhat surprisingly, the two big winners—Erik Stanley of Rogue and Jennifer Harney of Team Mizuno and Luke’s Locker—were among those who froze to the core. Especially Harney. The 35-year-old ran virtually unopposed to win in a 2-minute PR of 1:23:10, but she paid dearly for her victory. Harney ran in a light singlet with arm warmers but no gloves and then, after five miles, inexplicably tossed the arm warmers. Big mistake. “I got so cold out there,” Harney said, “the last two miles, I could barely lift my legs. I couldn’t feel anything. I was just numb.”

By TexasRunningPost.com

Stanley, who won by two minutes in 1:09:16 (more than 3 minutes off his PR), had been secretly hoping all week that Decker was going to be canceled. After putting in a bunch of 100-mile weeks following Run for the Water 10 Miler, Stanley was dinged with calf and back injuries. Racing a tough up-and-down course like Decker wasn’t exactly what the doctor ordered. Still, he showed up ready to roll and blasted the first mile along Decker Road in 5:02, which just about ended any suspense regarding the winner. “I enjoyed the majority of it,” said Stanley, who was running Decker for the first time. “I feel like I ran pretty well, considering how banged up I’ve been. Really, I was just going for the win.” The 2013-14 Austin Fit Magazine Distance Challenge picks up again on January 5 for the fourth race in the series—the Rogue 30K in Cedar Park.

January 5, 2014

Next Up: Rogue Distance Festival 30K/10K

How To Train Effectively While Dealing With Winter Winds For Central Texans in the summer, it’s the heat and humidity. In the winter, we get the wind. Either condition can be brutal. But unlike the heat and humidity, constants on just about any summer run, the winter wind is either your best friend or worst enemy. How do you deal with the wind? Very carefully. When you’re running with the wind, you should try to run with an even effort and resist the temptation to overstride.

But when you head into the wind, trying to maintain that same, even pace will obviously be much more difficult. The best advice is to respect the wind and slow the pace down a notch or two. Don’t try to fight it. Reduce your stride length. Respect the wind and modify your effort. Leaning into the wind will slightly decrease your resistance to it. Try to remain relaxed and not get frustrated by your drop in speed and increase in effort. You have to ski the conditions.

If you are running with a partner or in a group, take turns at the front breaking the headwind. In a race, drafting is a common tactic on a windy day. If you aren’t in front breaking the wind, duck in behind the tallest runner you can find to cut down on the wind’s effects. With any type of stiff wind, don’t worry so much about maintaining a certain training speed or tempo. Instead, focus on effort and try to run as comfortably as possible. A couple of other tips: Always wear

a hat (wool or baseball cap) on cold, windy days. If it’s cold, gloves are also a must. Wear layers so you can adjust your outerwear with the wind (and weather). Vests are great on windy, winter runs because they can be adjusted, and many fold into a compact carrying case if it gets too warm. Always have dry, warm clothes ready to change into at the finish of long, windy winter runs to prevent the chills. afm

Keep checking austinfitmagazine.com for the latest 2013-2014 AFMDC leaderboards. We'll be updating as that information becomes available. Runners who are interested in participating in the 2013-2014 AFMDC must register for the series at austinrunners.org/austindistancechallenge; registrations for the individual races are completed separately at each event’s website. Look to the Austin Runners Club for free training for both the half and full marathon distances.

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photography by Jake North

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Train Swim

Are you Ready to Dive into Open Water?

Tips for taking your swimming out of the pool By Kim Brackin ustin is an incredible city for training and racing in open water. We have a number of awesome venues, masters teams, triathlon training groups, and even open-water training groups that provide a safe environment to

practice. We are also host to a variety of open water races. Unfortunately, it can be daunting to prepare for and participate in one. Interval training, pull and kick sets, and technique work are all valuable exercises to help you prepare for a long race distance, but getting in and churning out a straight swim that lets your mind and body know what they’re capable of is also incredibly valuable. In your daily training, use goal setting to help you get to the point where you know you can handle the duration and the distance. Here are a few different ways you might accomplish that.

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Training the duration et yourself out in the open water, whether for fun or for racing. Pure Austin’s Splash-n-Dash series and the Colin's Hope Got2Swim events are great ways to safely get in an open water race environment and maybe find some external motivation from the folks around you. Measure your open water swims by time, not necessarily distance. Head down to Barton Springs or Pure Austin’s Quarry Lake and simply swim for whatever your goal time is. For example: You want to swim the 2.4-mile Ironman swim in 1:15. As your preparation, swim for an hour and 15 minutes at a steady, moderate pace every few weeks or once a month. Swimming consistently at the same pace will not help you improve your speed, so it is important to have a variety of other training methods for other workouts, but just knowing you can swim without a break for 1:15 will give you confidence. In my opinion, the most valuable way to train for a goal time is to train at race pace. You need to train your body

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CENTER to manage the pace that you want to hold across the duration of your swim event. Use short rest intervals while holding your goal pace (for example, 75m, 100m, 150m, or even 200m on rest intervals of 10–15 seconds). Build up the distances and the number of repeats as you improve. Another set that you could use to track your progress could be as follows:

• 3X • 300m at smooth/moderate effort on rest at 20–30 seconds • 6 x 50m at race pace on R11:05; R2 on 1:00; R3 on 55 seconds (take an extra 30–60 seconds between rounds) It is important to know what race pace you want to hold and what it feels like to hold it, and using a tempo trainer can help you with this. The Finis Tempo Trainer is one of my favorite training tools. Get an idea of your best stroke rate range through previous races, successful sets in training, or by comparing to what skilled swimmers are holding. Then, learn to train at that rate. This is similar to holding a specific cadence range on the bike. Set your tempo trainer to the cadence you want to hold, put it in your swim cap, and then synchronize your hand-hits to the device’s beeping for your own personal metronome. I also recommend starting with shorter distances first; train very short distances at faster-than-goal tempo so that your goal tempo feels more comfortable when you return to it. These sets are the type of work you will primarily get at a masters workout, and that work is crucial for improving your swim speed. You should keep track of your progress in a logbook so you can celebrate your improvements.

Training the distance ind a long course (50m) pool or an open water venue so you are away from walls and can get used to swimming without a break for longer. Do a rehearsal time trial of your exact race distance to see where you are, time-wise. It would be ideal to get splits at this time trial so you can track where your time might be falling off, whether

you can negative split the distance, or if you will maintain speed the entire way. Is there a pace clock nearby? If so, use it to catch a glimpse of your splits throughout the distance (and by splits, I mean something like dividing your overall distance into quarters). Some workout suggestions are to swim 3000m for time and use the average as a threshold base for building training sets. You can also create sets that build in distance and require you to “descend” (get faster over the course of the workout or swim).

For example: • 1 x 500m on 30 seconds rest • 1 x 1000m on 30 seconds rest • 1 x 1500m, descending your effort (so your pace on the 1500m is faster than the 500m and the 1000m). As you get stronger and more confident, continue to make the distances longer. • 1000m, 1000m, 1500m • 1000m, 1500m, 1500m • 3 x 1500m When you do break up a long distance into segments, try using short rest intervals so that your body doesn’t have time to fully recover. For your rest intervals, you can use time (e.g. 5–10 seconds) or breaths. For example: Rest for four to six full, deep breaths between 500m. This will encourage you to slow down your breathing and relax at the wall. When you know you are only getting a specific number of breaths rather than a certain amount of time, you are more likely to avoid quick, shallow breathing. Staying away from a time interval also takes the stress of making the interval out of the equation. The athlete-turned-triathlete who doesn’t have a swimming background may really like this tactic; you can also use it when getting back into training after a longer break. I would, of course, be remiss if I did not remind you that efficient technique is equally as important a proponent of focused technical swimming. If you are not setting up a stroke that propels you forward, you will likely be wasting a lot of valuable energy in the water. Enjoy your time in the open water, and please do it safely. afm

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Train BIKE

Ride Less, Lift More

Resolve to correct your muscle imbalances in the new year By Dave Appel t is a new year, and that means it is time to ditch your current training program and try a new one. What you are about to read may come as a shock. Are you ready? Ride fewer miles per week and spend more hours with the weights. Why? Well, it’s actually quite simple. Riding more miles is not very likely to increase your speed and, eventually, your endurance is going to plateau. More miles will just lead to more imbalances in your body. Let’s start with the imbalances that can occur from cycling. Several hours in the saddle can lead to very tight hip flexors and quads and very little glute activation. And it doesn’t stop there. Along with the aforementioned comes limited shoulder mobility (especially in the overhead position) that, over time, will lead to a decrease in muscle activation. Less muscle activation means less speed and more imbalances. Sound familiar? If so, it’s time for a new training program. Weight training and mobility work should not only be incorporated during the off-season. Instead, we should be doing the opposite. During the season, we should be doing fewer long road sessions and spending more time lifting and stretching. Let’s look at a few basic moves that are guaranteed to increase your performance and overall fitness, along with a couple of different training programs.

The Deadlift This is the crown jewel of fullbody strength development. The deadlift has numerous benefits, such as increasing metabolism, strength, and lean body mass. It will also decrease body fat, rehabilitate your back, and improve overall athletic performance. Do I have your attention? Back Squats Squats are the ultimate hip extension exercise for both athletes and non-athletes. Hip extension is the foundation of all good human movement. Unfortunately, most men, whether cyclists or not, have severely limited hip mobility. Having powerful and controlled hip extension is just as necessary for the elite athlete as it is for the weekend warrior.

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Overhead Squat This move is the keystone of core exercises and unequaled in developing effective athletic movement. The overhead squat trains for efficient transfer of energy from core to extremity, which is the heart of sports movements. For this very reason, the overhead squat is a key tool for developing speed and power.

These moves are just a few of many lifts that can be performed in order to make you a better cyclist. That being said, it is paramount that you master proper technique and form before adding weight and increasing speed. Using these moves in a training program will strengthen your pedaling muscles (glutes, quads, and hamstrings), which will allow you to resist fatigue. They will also help you ride more efficiently with a stronger core to hold position. By incorporating these lifts into your weekly training routine, you will set performance markers on the bike and build strength in your overall muscular system. When you start out, you may be sore for the first week or two, but don’t let this soreness lead to you missing out on potential gains. A program like CrossFit can help you identify and correct muscle imbalances caused by long hours in the saddle. The deadlift, back squat, and overhead squat are at the core of CrossFit’s training principles. This is a great program that will complement your cycling. Aside from health benefits and strength gains, CrossFit puts you in a group setting where you can suffer with others, just like you do out on the roads. It is a great way to keep the camaraderie of road cycling going all year long. Finally, the most important component is also the easiest to skip—mobility. Why is mobility the most important of all the training protocols? By increasing the body’s mobility, you are giving it the ability to move or be moved freely and easily. Mobility exercises help retain movement in damaged and non-damaged joints, so you don’t squander power that is trapped in poorly moving muscles and joints. If you have not heard of Kelly Starrett, Google him and see what you have been missing. Earlier in the year, Starrett worked with Levi Leipheimer and shared mobility exercise you can do at

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home. Check out the video to see what got the attention of one of cycling’s best American riders. In a world that continues to get faster and faster, you are constantly being challenged to train as efficiently as time allows. I am not telling you to abandon the bike, but I am offering up a solution that will require less time and have you sprinting faster, climbing stronger, and smashing your buddies in the group—if that is what you are looking for. afm

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Use your smartphone to scan the QR code to view the video Dave Appel referenced. It's called "Badass American Cyclist Mobility—Levi Style" and shows Levi Leipheimer, two-time U.S. national champion, Olympic medalist, and former professional cyclist working with Kelly Starrett, author of MobilityWOD, to increase his flexibility.

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Train

Coach Mo’s Top 5 Tips for Resolution Success

Make a realistic resolution for fitness By Coach Mo (Maurice Harris)

n the fitness business, the new year means only one thing: Promises to get in shape. Although I know those resolutions are often broken, I am an optimist. It is my job as a trainer to help you keep that one promise to yourself. I can motivate you and give you tips, advice, and a regimen. But before we can begin, before those words even come out of your mouth, be realistic. It’s good to have big goals, but you need to keep them achievable. That’s where I come in. A personal trainer can help you decide what’s within your reach and what will leave you feeling disappointed. Weight loss and fitness are different things. Usually getting fit results in weight loss, but in my opinion, building muscle, improving cardiovascular health, and preventing bone loss is more important than just the numbers on the scale. Plus, if you have been living a sedentary lifestyle, there are many health risks associated with jumping into a fitness program. For long-term success, find a program that will fit into your lifestyle. Don’t go out and get a gym membership only to work out for three months and then stop going. Then you’re stuck with a monthly membership fee as a reminder of how you didn’t meet your goal. No one likes hearing “I told you so,” especially not by a lingering charge on your credit card. To help you make a realistic resolution for fitness, I’ve put together a list for you.

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Friends and neighbors make a tough workout fun, and these fit ladies are achieving their goals twice a week in their Tarrytown garage. From left to right: Susan Perkins, Andrea Stovall, Becky Urhausen, Anna Hansen, and Leslie Newberry (seated).

“If my mind can conceive it, and my heart can believe it, then I can achieve it.” -Muhammad Ali

Coach Mo’s Top Five Ways to Meet and Maintain Your 2014 Fitness Goals 1

Make Fitness Friendly and Fun

Find and work out with a group. Your friends will keep you motivated and honest. Plus, working out is more fun when you can laugh through the pain.

Hire a Personal Fitness Coach

It’s an investment but, unlike a gym membership, you will get personalized attention that's focused just on you. Plus, if you are paying for someone’s time, you are much more likely to show up.

Work Out at Home

Everyone is tired after a long day. I’m not suggesting you put in an hour; every little bit helps. Ten or 15 minutes in the morning and 20 at night equals a good workout each day. You can search for workout routines on YouTube if you don’t have a treadmill or an exercise bicycle.

Set Realistic Goals for Yourself

Just Do It

I know I said this earlier, but it’s worth repeating. As you progress on your fitness journey, your goals may change, and that’s OK. It’s a good idea to re-evaluate them from time to time just to make sure the goal is still worth chasing.

Nike has made millions on this slogan. The only way to achieve a goal is to start working toward it and just keep doing it. Achieving fitness is a marathon, not a sprint, and if you’ve ever watched a marathon, some people walk—some even crawl—to the finish line. What matters is they just do it.

Coach Mo’s Top Five Questions to Ask When Choosing a Trainer 1. What is your payment policy for a missed session? 2. How do you handle injuries? 3. What do you expect from your clients? 4. What is your experience with clients' weight loss plans—have they been successful? 5. Can you help me with nutrition and meal planning? 0 1.2 0 14 | austinfItmagazine.com | 91

Train Muscle Movement

Progressing by Mastering the Basics

Getting off to a great start

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

his is your year to set the bar for good. Usually at this time, people are making the choice to recommit to a fitness regime or start a whole new one entirely. One of the most important factors for being successful in exercise is making sure you master the foundational movement of an exercise. That means starting at the level of progression and load that allows you to move well and repeat the exercise through several repetitions. Sound logical? It is, but it is also something that is often overlooked or ignored. In an attempt to “push” ourselves to lose weight and improve fitness quickly, many of us jump into an exercise without actually giving ourselves the best entry point by understanding how to adjust movements and intensity level for the exercise. The reason that many certified trainers are so passionate about form and technique is that they know the consequences of trying to build fitness on top of poor movement. If we attempt to load an exercise when we are moving poorly and we increase the difficulty too quickly, progress is hindered or, even worse, an injury occurs. This can be extremely deflating and demotivating for someone who just arrived at the right point in his or her life to make a commitment to change. Don’t be one of those statistics; master the basic movements by creating good, clean movements as your foundation.

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There are many fitness athletes and a variety of sports disciplines that work very hard to master the form and the fine details of these foundational movements. They understand that perfecting elemental movements allows them to build and layer the important challenges that shape the body and take them one step closer toward achieving a goal. And remember: For those of you looking to lose weight in the new year, “power” is not just how explosively you can move. It's also about being able to do more work in less time. So the first step, as many professional athletes can tell you, is mastering the foundational movements.

The progression strategy: Movement: Learn the proper form of the exercise to establish movement quality and foundational strength in order to prepare for higher levels of performance training. Regress for Success: Use assistance or modification to reduce load and intensity while you practice proper form and control. Progress for Challenge: Add overload variables to increase physical capacity (strength, endurance, speed, power).

photography by Brian Fitzsimmons

Hip-Hinge Drill

Movement

Deadlift

Purpose: This hip-dominant movement is essential to strengthening the foundational movements of the entire body as well as maintaining static and dynamic postures, and will positively affect your ability to increase your physical capacity and reach your goals.

• Stand with feet shoulder-width apart in a tall posture and with neutral spine. Place the kettlebell directly at the midpoint between your heels. Engage your lats by pulling shoulders down and back. • Address the kettlebell by flexing at the hips and maintaining a neutral spine as the hips shift backward and the torso lowers toward the ground. As you lower the torso, reach your hands to the kettlebell, gripping it to engage core. • Press your feet into the floor, lifting hips until the hamstrings are taut and engaged. Extend the hips fully, focusing on the hip movement to raise the torso back into an upright, tall position. • Reverse the motion to lower the kettlebell back to the floor.

Progress for Challenge Single-Leg Deadlift • Using a single-leg stance, follow the instructions for the deadlift and keep the raised leg extended and reaching back with your heel on that free leg.

• There should be a straight line from your ankle, knee, and hip of the raised leg as well as the torso and head at all times during the downward and upward movement of the deadlift.

Regress for Success Hip-Hinge Drill • For the Hip-Hinge Drill, with feet shoulder-width apart, use a dowel or stick that will create three points of contact (at the back of the head, upper back between the shoulder blades, and the tail bone or buttocks). Hold the dowel with one hand in the curve at the back of the neck and the other in the small curve of the lower back. • While maintaining all three points of contact, flex and reach back with the hips. Then, press through the floor with your feet, extend the hips, and return to upright posture.

Single-Leg Deadlift

2 Movement

Push-Up

Purpose: This push-up movement strengthens the upper body while focusing on

• When in the top position, pause on the first rep and then again occasionally

mastering static stability and developing strength in the torso, with hips and legs

throughout your repetitions to make sure that the lats are engaged and remain engaged throughout the entire movement. This creates a strong connection for stability between the arms, shoulders, and torso. • “Pull” yourself down actively (don’t let gravity take over and get lazy on downward movement) into the lower push-up position until your upper arm is at parallel or lower to the floor. You may also use a rolled towel under the chest to ensure you reach full range of motion on each rep. • Pause for control for one second and then push back up into top position. Repeat full movement.

using the plank position.

• Lay on the floor with feet hip-width apart, the upper arms at 45 degrees away from your side, and hands positioned so that the thumbs are right at the crease of the armpit. • With feet pulled toward your shins and firmly grounded, extend the legs to lift the knees from the floor and then push the torso up as one unit. This creates positive tension from feet through torso, and to the hands to ensure the core is engaged.

Performed by Stephanie Flores

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Train Muscle Movement Regress for Success Elevated Push-Up • Use an elevated surface such as a box, back of a couch, or secured barbell on the rack to assist the movement and reduce the amount of body weight you are using. This also allows you to use the full plank position from head to toe to ensure your fastest progress to the full, floor push-up. (I recommend this rather than performing a push-up from your knees.) • Make sure you maintain a strong plank position all the way through the motion and bring your chest directly toward the elevated surface.

Elevated Push-Up

Progress for Challenge Band-Resisted Push-Up • Apply the variable resistance of a band to apply external resistance that is more intense in the up position, adds to eccentric loading for advanced strength development, and reduces resistance in the lower position, where some people may be more vulnerable to injury or weakness. • Maintain a smooth, controlled pace throughout the movement and don’t let resistance increase your speed or cause you to lose control on the downward movement.

Band-Resisted Push-Up

Movement

Figure 8 Drill

Purpose: This is a rotational movement focusing on the “8” pattern that connects the opposite shoulder to the opposite hip; it's a foundational movement that relates to so many physical skills such as running, throwing, and changing direction. This movement involves both rotary stability and rotation that is needed around the shoulders, hips, and thoracic spine. Many people refer to these types of movements as “core” strengthening movements.

• Start in an athletic stance, with feet facing forward and shoulder-width apart, and with neutral spine. Hold a medicine ball directly in front of the torso, using a slight bend in the elbows. • Create one continuous movement by rotating the right shoulder down

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toward the left hip and reaching just outside the shoulders with the ball. Then, sweep the ball upward on that side to the top of the left shoulder and rotate down toward the right hip. Sweep the ball back up to the top of the right shoulder. Follow this figure 8 pattern using a continuous flow and count each time the ball crosses the center in front of the torso. • Create a full range of motion and allow the hips to fully turn by releasing the heel of the trailing foot to the direction that you are moving. • Once you achieve the movement for the desired number of repetitions, reverse the direction of movement while maintaining the same figure 8 pattern.

START/FINSH (1 Rep)

Rehabilitation · Personal Training Radiology · Chiropractic · Nutrition Acupuncture · Massage

4 2

Short Figure 8 Drill

VISIT US FOR

RUNNING

Figure 8 Skaters

PREP & INJURY REHABILITATION

focus on rotary stability of the torso. Use the athletic stance and maintain upright and neutral position during figure 8 pattern. • Keep the ball close to the body by bending more at the elbows and shortening the lever arm for the movement.

e smart, and go for it. Become more skilled at the foundational movements through full ranges of motion, and the muscles will do more work and be capable of taking you

Progress for Challenge Figure 8 Skaters • Add a low-level plyometric lateral skating movement with the lower body while performing the figure 8. • Drive the weight of the ball to the shoe laces to create a bigger challenge and load to the muscles on the landing leg and hip as well as the muscles needed to decelerate the movement in the torso and upper body.

farther, faster. The distance between you and feeling more fit is much shorter when you continually make progress and avoid setbacks like injury. afm

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MARTHA PYRON, M.D.

Regress for Success Short Figure 8 Drill • In this drill, we will reduce the intensity and

13805 Research Blvd Suite 150 Austin, TX 78750 512-257-2500 www.medinmotion.com

Train Coach Carrie

Going the Distance in 2014

Focusing on your best finish By Carrie Barrett

his is the annual “Best of” issue, so it only seems appropriate to kick off my first column of the year by writing about being your best. But what the heck does that mean, anyway? I'm not talking about how to be the best—I’m not Oprah, after all—I’m writing about how to be your best. Wait. Maybe I am Oprah. Since it's the beginning of the year, many of you are planning your event and race calendars, and you're gungho about goal setting. Whether you are

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considering entering the world of endurance sports or are already a seasoned athlete preparing for a more significant investment, this is still the time of year that you look ahead and ask, “Just how far can I go? What race distance will optimize my success?” I have this conversation so often with my clients that I actually published my first e-book on the topic. While I wrote my book with triathlon in mind, the concepts and tips apply to nearly all activities. Physical fitness and ability is only one consideration when deciding which

distance is right for you, especially as you contemplate longer distances. Consider, too, your financial resources, available training time, location, course elevation, physical strengths, weaknesses, and long-term goals; these all are important items that should influence your distance decision. In general, the longer the race, the higher the cost. Part of becoming the best you can be involves a long, hard look in the mirror and some self-evaluation. Here are just a few factors to consider when deciding which race distance will promote your best performance.

What's my motivation to train?

now your list of “whys,” because you will refer to it often when you feel unmotivated, apathetic, and tired (trust me, you will). I encourage my

athletes to write down a “why” every day so that they always have an extensive list of reasons. The more personal your motivation, the better your chance at success. Be as detailed as possible because the more you can express your feelings, the more you'll be willing to put into achieving your goals.

Does my family/work support my goals?

his one goes a long way in determining which distance you should race because it often dictates how long you'll be away from home. Often overlooked, the cost to family and work life is just as important to consider as any financial cost. Is your family or employer on board with your goals? Do they feel resentful or neglected when you're training? Does training make you a better spouse/parent, or does it drain you of the energy to be present for them? If your family is busy with their own activities, consider keeping your distances shorter and your training time to a minimum. Those are precious hours you will never get back. Similarly, involve your family as much as possible with your training. Plot out your schedule together and plan “training getaways” together. Also, be creative and pick family-friendly course venues. Turn your race into a vacation for them.

Do I have good time management skills?

f you don't cope well with stressful situations or multi-tasking, stick with shorter races that don't involve as much juggling. As my husband likes to say, “I train to relieve stress in my life, not create it.” Feel like your training schedule puts you on the verge of a mental and emotional meltdown? Relax and cut back. Even if you have to move your race to a more advantageous time, rest assured that endurance events are not going away any time soon. When you're spinning work, family, social, and training plates, one of them is bound to crash if you're not in balance.

What are my physical strengths and weaknesses?

t's vital to know as much as you can about your current level of health and fitness in order to have the best training and race day experience. I certainly recommend a comprehensive work-up from a doctor prior to starting any training regime. Know your family history and take any necessary precautions to protect your health. You may also choose to work with a registered dietitian if weight loss and optimal body composition is a goal. Be honest with yourself about your aptitude and experience level. If you're afraid to put your face in the water of a pool, don't sign up for an Ironman with an ocean swim. Make it a long-term goal, and stick with shorter distances until your confidence grows. If cycling power is a weakness, spend a season or two working on strength. Hire a coach who will balance your schedule as you work on your weaknesses and improve your strengths. Ultimately, check your ego at the door and be open to learning new skill sets. Efficient and smart training alleviates a lot of the fatigue, injury and burnout that can occur in endurance sports when people attempt to go too long, too fast. For many, just crossing the finish line of a race can provide a lifetime of pride. Some feel the urge to go long. Others prefer the speed and power of short distance races. As you go about your distance decision process, continually ask yourself the questions outlined to make sure you remain aligned with your purpose. Most importantly, make sure to have fun and enjoy the journey to being your best. afm

For the complete book and a comprehensive list of more than 30 selfevaluation questions, download Coach Carrie's The BabyBird Guide to Triathlon: Decide Your Distance, Focus on the Finish on Amazon.com at amazon.com/The-BabyBird-GuideTriathlon-Distance-ebook/dp/ B00GR0GSZI

Want to hear more?

Attend the AFM FitTalk, the first in a series of panel discussions from Austin's fitness experts presented by Austin Fit Magazine. Coach Carrie will emcee a continued look at choosing distance in training and competition on January 23. To learn more, visit austinfitmagazine.com

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

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Sports and Outdoors January 3

SATYA: Winter Workshop Blissed Out, A Forrest Yoga Intensive After all of the holiday festivities end, the transition back into real life can be difficult. Enter the Forrest Yoga Intensive. Open to all levels and including breath work, the pillars of Forrest Yoga is an introduction to basic moves and more. castlehillfitness.com/ calendar/878/blissed-out-a-forrest-yogaintensive

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January 13- 27 (Mondays)

Carnaval Brazilian Dance Boot Camp This month, Ballet Austin offers a two-week Brazilian Dance Boot Camp to warm those muscles up for a year full of dancing. In Brazil, Carnaval is a week-long celebration of both music and dance. This workshop introduces students to some of the most popular dance styles. balletaustin.org/community/courseofferings. php#carnaval

photo by Grant Halverson, pilobolus.org

January 23

January 28

AFM FitTalks presents “Decide Your Distance/Script Your Success” Wondering whether you’re cut out for long distance? Trying to determine what your best training strategy is for 2014? Curious to see if you have what it takes? Join AFM and a select panel of experts for this free talk about choosing your best distance for training and competition. AFM columnist and FOMO Training founder Carrie Barrett will emcee an evening of expert commentary with opportunities for discussions. This event is first in a series; see website for more information and how to reserve your seat. austinfitmagazine.com

Midday Music Series at the Blanton Museum of Art The Midday Music Series is a collection between the Butler School of Music and the Blanton Museum of Art that explores the connection between music and art. This month, the Texas Faculty Reed Trio, and pianist Colette Valentine perform; discussion comparing the use of air to painters’ brush strokes while examining the work within the Blanton’s modern American paintings follows. blantonmuseum.org/calendar_events/details/ midday_music_series/

January 25

Westcave Preserve Star Party One of nature's most fascinating and beautiful gifts is the night sky, and this month Westcave Preserves gives people of all ages the opportunity to appreciate its beauty. Take a tour of the night sky through a high-quality telescope; the Westcave Preserve is a perfect place to star gaze. Admission is $5 per child and $10 per adult. westcave.org/events

Lifestyle January 3

Blue Man Group The Blue Man Group has returned to Austin. This high-energy, live performance is a combination of comedy, music, technology, and fun. The show uses no spoken words and has been described as both "exciting" and "outrageous." thelongcenter.org/event/blue-man-group/

Realtor , CNE Luxury and Downtown Specialist

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Call her today for your real estate needs!

512.903.5129 DB@denisebodman.com denisebodman.com

January 12

Arts January 5

Salute to Vienna Salute to Vienna celebrates the dreams and opportunities that come with each New Year. The performance is a combination of music, dance, acting, and wonderful stories from a less complicated time. Singers and dancers from around the globe bring each story to life and leave audiences eager for more. thelongcenter.org/event/salute-to-vienna/

Thinning the Herd: Season 3 Thinning the Herd: Season 3 is the third installment of a weightloss-themed improv comedy show at The Institution Theatre. The show sets three teams of improv pros against each other in a weight loss challenge. Through comedy, Thinning the Herd explores the theme of weight loss as well as the difficulties faced on the road to a healthier lifestyle. Admission is $5. theinstitutiontheater.com/shows/86/thinningthe-herd-season----no-glory-till-theres-no-guts

THE COOLEST WAY TO GET FIT IN AUSTIN!

January 16-19 January 11

Pilobolus Pilobolus, the world-renowned dance company, is in Austin for one night only at The Paramount Theatre. Pilobolus is known for its creative collaboration in dance as well as for its educational programming and movement services. The company performs collaborations created with OK Go, Penn & Teller, and Nortec Collective. pilobolus.org

Austin Boat and Travel Trailer Show The Austin Boat and Travel Trailer Show gives Austinites the opportunity to see the latest models in both the world of watercraft and travel trailers. Explore wakeboard boats, cruisers, and pontoons, as well as truck campers and toy haulers, with tours available for all models shown. There's also a catfish tank and visit from the Army Bass Anglers for the kids! austinboatshow.com

Submit your event online at austinfitmagazine.com

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

Rides&Races Featured 3M Half Marathon

January January 1

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

January 11

January 25

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

Austin Gorilla Run Mueller Browning Hangar, Austin austingorillarun.com

Rangers Resolution Run 5K/10K/Kid-K Vista Ridge High School, Cedar Park leaguelineup.com/vistaridgebaseball

February

January 4

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

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

February 1 January 18

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

3M Half Marathon 10201 Stonelake Boulevard, Austin 3mhalfmarathon.com This is race #5 in the Austin Fit Magazine Distance Challenge

Side by Side Run at the Ridge Austin Ridge Bible Church, Austin sidebysidekids.org Rocky Raccoon 100 Mile Hunstville, TX • tejastrails.com Run or Dye – Austin Travis County Expo Center, Austin runordye.com/locations/Austin-2014

CarreraThon Half Marathon, 10K, 5K Wheatley Heights Sports Complex, San Antonio • carrerathon.com

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photo by Taylor Riché

February 8

Red Run 5K The Shops at La Cantera, San Antonio carreraraces.com/redrun.asp Rocky Raccoon 50 Mile Hunstville, TX • tejastrails.com Ride for Refuge Austin Austin Yellow Bike Project • rideforrefuge. org/location/austin February 14

No Ego Perfect Love 5K Run Veterans Memorial Park, Cedar Park kingsalute.com

Nueces 50mi/50K/25K/10K Camp Eagle, Rocksprings tejastrails.com/nueces.html March 2

H-E-B Alamo Run Fest Alamodome, San Antonio • alamorunfest.com March 23

Austin Crop Hunger Walk Camp Mabry, Austin austincrophungerwalk.org Rock n Roll Dallas Half Marathon Fair Park, Dallas runrocknroll.competitor.com

February 16

2014 Austin Marathon and Half Marathon Downtown, Austin • youraustinmarathon.com This is race #6 in the Austin Fit Magazine Distance Challenge Paramount Break-A-Leg 5K Downtown, Austin • austintheatre.org

Alamo 13.1 Half Marathon Run and Relay The Alamo, San Antonio * alamo131.com March 29

St. James Missions 5K/1K Run St. James Missionary Baptist Church, Austin stjamescmbc.org/5k-run March 30

February 22

Creepy Crawlies and Critters 5K YMCA Camp Cypress, Buda trailheadrunning.com/trailseries.html Mud Match Austin Rusty Walnut Creek Ranch, Cedar Creek mudmatch.com

The Biggest Loser RunWalk Austin Cedar Park • biggestloserrunwalk.com/ Austin_TX-Half-Marathon-5K-2014 Head for the Cure 5K Camp Mabry, Austin • headforthecure.org

Hillbillies & Hippies Project Graduation 5K, Kids 1K Durham Park, Liberty Hill lhhsprojectgraduation.com/5k.html

March March 1

Heart and Soul Epilepsy Walk/5K Rough Hollow Welcome Center, Lakeway efcst.org Negley Elementary 5K/3K/1K Negley Elementary School, Kyle negleypta.org Urban Dare Austin The Dogwood, Austin • urbandare.com

Submit your ride or race online at austinfitmagazine.com

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NEW YEARâ&#x20AC;&#x2122;S RESOLUTION

GUIDE Looking to make some changes in 2014? Want to try something new? This special section includes businesses and events to help you put your best foot forward in the new year.

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H-E-B Alamo Run Fest Experience the Finish Line INSIDE the Alamodome

icture it. You’re closing in on the end of your race. Ahead, the spires of San Antonio’s Alamodome rise into the sky. You enter the dome’s south tunnel and soon you’re on the floor of the arena, INSIDE the Alamodome! On the big video wall is an excited, smiling face… it’s yours. There’s a rush of adrenaline as your reenergized legs carry you forward across the stadium floor. You make the final turn and there you are again on the other video wall, crossing the Finish Line! This is more than a Finish Line… this is your moment in time! The inaugural Alamo City Run Fest was somewhat of an unknown ‘gem’ in 2013. That’s no longer the case. San Antoniobased H-E-B recognized the unique nature of this event and has now joined on as its Title Sponsor to help build a truly motivating event experience for health enthusiasts. There are four events to choose from – a Half Marathon, 10K, 5K and Kids Run – and they all finish INSIDE the Alamodome. That’s a BIG bonus… because the ‘weather’ at the finish line is guaranteed to be great, no matter what the temperature or elements of nature throw at you out on the course. Friends and family can share your finish line achievement in comfort, regardless of the weather conditions outside, and enjoy the post-race celebration without any concerns about inclement weather! It’s a New Year. On March 2, let the ‘experience of the Finish Line’ at the H-E-B Alamo Run Fest help fuel your motivations to achieve your resolutions in 2014! “This was a great race from start to finish! I loved running into the Dome hearing my name and seeing myself on the big screen when I was approaching the finish line. Amazing experience! The post race food and entertainment were great! I’m looking forward to next year’s race and a half will be in my future! I can’t say enough good things about the ACRF.” — Nikki P., 2013 Participant “Do you know what you did today? You pulled off an inaugural race without any major hiccups! All the hours of hard work resulted in a successful first race! Well done staff, volunteers, police and

sponsors! Great bands, fun finish line and plenty of post race food! Well done ACRF!” — Terri F., 2013 Participant “Ran my first 10k & it was great! Awesome when I crossed the finish line to hear my name called out & see myself in the big screens, awesome!” — Veronica S., 2013 Participant

The H-E-B Alamo Run Fest is produced by Texas-based Make a Difference Events. It’s a one-of-a-kind event, powered and energized by caring sponsors and passionate volunteers. For complete event information go to: www.alamorunfest.com

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Go Dance Studio

Find Fitness, Happiness, and Focus through Dance!

he start of a new year revives our desires for better health, happiness, and adventure -- but who has the time? Consider social dancing, a one-stop shop for fun and wellness. When you lift your body to dance, your spirits and energylevel naturally follow. We know that sticking to self-improvement and fitness goals is easier when your workouts are engaging, interesting, and social. Tired of the treadmill? Try Two Step. Seeking more mindfulness? Get a mental-workout by moving to music! In just an hour of dancing you can get your heart rate up, improve your posture, and increase your mental focus. Whether you want to tone muscles or shake off stress,

social dance classes deliver the benefits of fitness with the bonus of connecting with others. Taking classes with a friend or loved one is a fun way to schedule quality time that brings you closer, but a partner is never required, and you’ll make new friends in class and out dancing. Psychologists, coaches and gurus tell us that by pushing out of our comfort zone, we find growth and reward. Whether you are a beginner or reviving dancing dreams, we challenge you to take the first step to finding wellness and joy through movement! Go Dance has delighted students since 1995. From Swing to Salsa, Ballroom to Country and more, we offer classes seven days a week. Put a new spin on life! Call today to schedule a free lesson.

Go Dance Studio | North Austin, 512.339.9391 • Lakeway, 512.646.2747 • South Austin coming soon! | GoDanceStudio.com

JDRF

Improving lives. Curing type 1 diabetes.

DRF is the largest non-profit funder of type 1 diabetes research in the world. The goal of the organization is to eventually cure and prevent T1D entirely. Along the way to a cure, we seek to deliver an ongoing stream of therapies to improve the lives of more than three million Americans living with T1D. Built from courage, commitment and constitution, JDRF understands what it takes to be the best - funding the best and brightest scientists, universities and research facilities around the world to deliver the most promising research. Since it was founded in 1970, JDRF has provided nearly $1.8 billion in critical research funding. Until we have turned type one into type none, JDRF will lead the way,

fight the fight and never rest until there is a cure. Join us. Support JDRF Austin with a 100% tax deductible donation direct to research or by attending one of our party with a purpose events Deal for a Cure - Saturday, February 15, 2014, Renaissance Austin The One Party - Friday, April 4, 2014, Hyatt Regency Lost Pines, Bastrop, Texas Walk to Cure Diabetes - Sunday, October 26, 2014, The Domain

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2014: It’s Your Time to Shine! Castle Hill Fitness Lights the Way

esolutions are easy to make, but a lot harder to get started, maintain, and achieve. And while most have only the full-hearted intentions to see them through, only about 60% of us see resolutions turn into life changes. With over 10 years in the Austin fitness community, Castle Hill Fitness has been helping clients achieve what we call the: Most Popular Resolutions of ALL TIME 1. Lose weight, or increase fitness level 2. Eat healthier 3. Reduce stress

And here’s how: #1: LOSE WEIGHT. Never has it been more difficult to lose weight than the moment you decide to do it, and that’s why having a team to help you meet your goal is crucial. To help you get started Castle Hill Fitness has a full time staff of Fitness Concierges to guide you in the right direction. We have 25+ Certified Personal Trainers and Instructors on staff with decades of experience helping clients make transformations of all natures. We also offer 100 yoga, Pilates, Barre, cycling, and fitness classes that require no membership fee and our downtown parking is free. Whether you’re a beginner just looking to drop a few pounds or an athlete wanting to increase performance, Castle has the professionals to help you step up your game.

#2: EAT HEALTHIER. There are all types of philosophies and methods to getting more nutrients out of your daily diet. Eating more healthful foods is the 2nd most popular New Year’s Resolution and often the most difficult to stick to. Which is why we created Food for Fitness café. Since 2004, our café adjacent to the gym produces tasty smoothies and pre-portioned meal options that are neither too little nor too much. Our selections are made fresh with healthy and local ingredients when available. www.foodforfitnesscafe.com #3: REDUCE STRESS. These two little words pack so much meaning to your overall health. Chances are if reducing stress has made it to your list this year, you know you need to reduce stress but aren’t sure how. Enter our Castle Hill Spa. With a complete service menu offering Massage, Japanese Acupuncture, Structural Integration and skin care services like facials and waxings our licensed therapists will take you from “ARGH!!!” to “awww…” in as little as an hour. www. castlehillfitness.com/spa. If you’re the type that needs “active” recovery – take a trip to our in-house bike shop, Castle Hill Cycles. Specializing in Pinarello brand bikes and expert service, Castle Hill Cycles can set you up. www.castlehillcycles.com No matter what area you want to improve in the coming year, Castle Hill Fitness has an avenue that can lead you to a successful transformation of the body, mind, and spirit. Here’s to a fitter YOU in 2014!

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Power Up for Weight Loss It’s as easy as H2O

ne of the most important aspects of any weight loss plan is the amount of water you consume. Increasing water intake naturally speeds up metabolism and allows the body to better assimilate nutrients from the foods and nutritional supplements we consume. If you are trying to shed a few pounds, make water your primary beverage and try to consume two glasses of water before each meal. The quality of the water you consume is equally as important. If the water you consume contains chemicals like chlorine, chloramine, lead or other pollutants, then much of the liver's energy is spent on filtering contaminants instead of processing fat into energy. In Austin, most tap water contains chloramines (combination of chlorine and ammonia) used to disinfect the water. Removing

chemicals from your drinking water ensures you are fueling your weight loss efforts with the healthiest water for optimal hydration and fat burning. Aquasana, an Austin-based water filtration company, makes it easy to get clean, healthy water on demand. The new Aquasana Powered Water Filtration System provides super fast filtration from the convenience of a pitcher. Unlike traditional drip filter pitchers, the new Aquasana system removes ten times the number of contaminants including chloramines, chlorine, lead, mercury, pharmaceuticals, herbicides, pesticides and volatile organic compounds. The best part? The Aquasana system leaves in healthy minerals such as calcium, magnesium and potassium your body needs for top performance. Drink up to a new you!

Aquasana | 1609 Shoal Creek Boulevard, Ste. 220, Austin, TX 78707 | www.Aquasana.com | 866.662.6885

At the Top of Their Game

Amelia Bullock’s New Technology Connects Buyers with the Right Home ith all the beautiful days for outdoor activities in Austin, people would rather spend time doing what they enjoy instead of searching for a home. “We realize families value their free time,“ says Amelia Bullock agent, Kacy Dolce. For those searching for their dream home, Amelia Bullock’s new website allows them to receive alerts, save favorites and make comments. This feature gives Amelia Bullock agents time-saving feedback so they can customize searches even further. “Your time viewing homes is more productive because the ones you see are more likely to be ones you love,” observes Georgia Levin. Another innovation offered by Amelia Bullock is a free Amelia Bullock smart phone app that lets buyers get

information about any home they happen to drive by. For those who want to sell their home, Lori Galloway advises, “Well-staged homes sell much more quickly. That’s why we have a team of top-notch professionals to help with design and repairs.” Sellers also appreciate the fact that Amelia Bullock’s affiliations and website attract potential buyers not only from Austin but all over the U.S. and world. “We have streamlined the whole process so it’s as fast as possible,” says Joan Klausner. “You may have seen us on the courts, the trails or in class, but we’re at the top of our game when we’re helping buyers and sellers with our innovative software.”

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Rock ‘n’ Roll Dallas Half Marathon March 23, 2014

he fifth annual Rock ‘n’ Roll Dallas Half Marathon will hit the city streets on March 23, 2014. The half marathon offers a fast, scenic course that highlights a perfect mix of Dallas’ metropolitan downtown and urban areas, as well as charming neighborhoods including Highland Park and Swiss Avenue. The race culminates with a Texas-sized finish line festival and headliner concert at Fair Park. Open to runners and walkers of all fitness levels, participants will take over the streets and enjoy live local bands and cheer squads every mile along the 13.1 mile course. Those not up for the distance can grab a partner and run the two-person Half Marathon Relay. Both half marathon and relay participants will be treated to all of the same Rock ‘n’ Roll perks including a commemorative finisher’s medal, Brooks technical participant tee, gear bag and, most importantly, a rockin’ half marathon memory! Additionally, families looking to keep their kids active can sign

them up for KiDS ROCK Dallas, which takes place on Saturday, March 22. More than 700 children will discover that fitness can be fun during the non-timed, non-competitive 1-mile KiDS ROCK Dallas event. After weeks of training, children in grades K-7 will run the “final mile” in their race to become KiDS ROCK marathoners. Race day is the grand finale of a school-based running program designed to tackle childhood obesity through prevention, but children who haven’t participated in the program are still encouraged to register for the 1-mile fun run. Race weekend kicks off with a free Health & Fitness Expo, where runners can visit more than 100 vendors, take part in interactive clinics with running experts and much more. The Expo will be held at the Dallas Convention Center on Friday, March 21 and Saturday, March 22. The Expo is free and open to the public. Event information and registration details are available online at RunRockNRoll.com

Competitor Group, Inc. | www.RunRockNRoll.com | 858.450.6510 0 1.2 0 14 | Special Section | 107

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Dance Austin Studio Keep Austin Dancing!

ance Austin Studio is the coolest place in town to sharpen your dance skills and enjoy fun fitness classes! Owner & Instructor Chi Chi Randolph provides an atmosphere that is welcoming and nonjudgmental, yet challenging for anyone interested in the art of movement. Randolph’s vision is to create a place where people come and feel good about themselves while receiving quality dance & fitness training. She brings a taste of her professional dance experience from New York and Atlanta. She has over 12 qualified dance and fitness instructors to meet the needs of Austin’s eclectic taste. Dance Austin instructors have worked with many of today’s industry professionals including The Black Eyed Peas, Nelly, LMFAO, Trey Songz, Grammy Pre-Show, Soul Train Music Awards, & BET Hip Hop Awards. Several instructors have BA

degrees in dance & kinesiology from prominent universities, are professional choreographers, and are AFFA certified. Unlike other dance studios, Dance Austin has no registration fees or commitments. Dance Austin offers many traditional dance classes, but is better known for its signature classes such as Go-Go Cardio, Sexy Stiletto Fit, Dance AusTONE, and multiple styles of Hip Hop. If you have no dance experience or it’s been several years since you’ve pulled out your dancing shoes, no need to worry! Adults can enjoy classes such as Intro to Adult Break Dancing, Ballet Basics, Beginning Belly Dancing, Contemporary Modern, and Hip Hop Basics. Dance Austin also provides Master Classes with professional dancers from around the US. If you’re looking to start in the dance world or just want to have fun, Dance Austin will prove to be an exhilarating experience!

Dance Austin Studio | 9012 Research Blvd. Ste C-5 | www.DanceAustinStudio.com | 512.323.9760

Austin Gorilla Run A Fun 5K Run/Walk in a Gorilla Suit, January 25, 2014

he Austin Gorilla Run is a fun run with a difference. Everyone who takes part wears a full gorilla costume, provided yours to keep, and helps raise funds for the Mountain Gorilla Conservation Fund, the international charity working to save the world’s last remaining mountain gorillas. We have been keeping Dian Fossey’s dream alive for the past 28 years. The event is complete with a run/walk/ride 5K course, most creative gorilla costume contest, food, drinks and live music. Thirsty Planet Brewing Company has been instrumental by donating 100% of the proceeds from Silverback Pale Ale sales and helping to support the gorilla run. Thank you Thirst Planet for letting us sit back, sip and save a gorilla at the same time. Look for it in a bar near you. Proceeds from the race directly benefit the Ruth Keesling Wildlife Health

and Research Center in Kampala, Uganda. The brand new facility includes two main lecture halls with seating for 100 students, two large scale research laboratories, postgraduate and grant research offices. The lower section contains a Wildlife Disease Surveillance Biohazard Level 1 Bio Bank. A first of its kind research center for Africa! In 1987 there were only 248 mountain gorillas alive in the world, but through the veterinary and conservation efforts of the MGCF, we are proud to announce the population is currently estimated at 880. This model of protection is working because the mountain gorilla is the only great ape primate in the world posting a positive increase in its population. Join us for a fun filled day for the whole family. Enter promo code AFMAGR while registering for a free event shirt ($20.00 value).

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Aquarium Now Open in Austin! Sea to Believe

n a 22,000 sq. ft. facility, Austin Aquarium houses 30 exhibits and over 3,000 species, including a wide variety of birds, reptiles and both cold water and tropical fish. Sharks, sea turtles, boa constrictors and pythons are featured in the beautiful, artistically created exhibits! Until now, Austin was the largest metro area in the country without an Aquarium. Everyone is encouraged tto enjoy the unique interactive experiences found within; the aquarium is especially excited to introduce children and families to the world beneath the ocean’s surface. Guests are urged to hand feed sharks, rays, birds and fish, or to get up close and personal with many of the reptiles and other animals on exhibit. Above all, the Austin Aquarium promotes education through an interactive experience in a comfortable environment. Kids and adults alike are sure to be amazed at the soft skin of sharks and rays, delighted at the grace of the sea turtles surfacing for air, or the smartness of the octopus as it paints or solves puzzles. Animal health and resource conservation are top priorities for the aquarium. A four-hour drive to the Gulf of Mexico for tank water is made weekly for species health as well as to conserve community drinking water. The Austin Aquarium provides children and families access to the excitement and learning opportunities of the ocean without the long trip to the coast. Guests can watch jellyfish gently float and glow, admire the bright and colorful corals, and interact with the species all within easy reach of home. Multiple educational programs and events for kids are offered. The aquarium is available for Birthday Parties and Private Events. On the more educational side, popular programs developed by biologists include Morning Rounds, where attendees can tag along with our experienced crew as they prepare for the day, check on and feed animals and monitor water levels, Behind the Scenes, designed for anyone interested in the technical aspects of aquarium keeping, and for even more fun with education, Sleep with the Sharks, where a nocturnal animal tour is enjoyed along with night-time shark and octopus feeding, morning bird feeding, a Behind the Scenes

tour, a theatre-style movie and a continental tank-side breakfast. “We hope to inspire a young generation of ocean explorers and conservationists through education and a shared experience with live animals in order to create an appreciation for the oceans,” says owner Vince Covino. With living animals representing habitats from the

Oregon shores to remote Indonesian Islands, the experience will instill respect and awe for our rich aquatic resources. The Austin Aquarium has a very active Facebook page. If you would like to keep up to date with the latest happenings, you can find them at www.facebook.com/ AustinAquarium.

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Make HITS Marble Falls, Texas Your Life Resolution April 26-27, 2014 | Marble Falls, TX

ew Year’s Resolutions may come and go, but a passion for the sport of triathlon is something that sticks for life. This year, challenge yourself as you swim, bike and run your way to a brag-worthy achievement and maybe, just maybe, ignite your passion for endurance sports. Hailed as the new, but impressive, kid on the national race series block, HITS Triathlon Series will make their return to the Lone Star State April 26-27, 2014 and continue to offer Texans “a distance for everyone!”™ during a single weekend. Just one hour from Austin, HITS Marble Falls features four race distances, including the Sprint, Olympic,

Half, and Full, lending itself to athletes of all ages and skill levels. Participants will enjoy a calm-water swim with perfect temperatures at Lakeside Park, a challenging bike course and a thrilling run through the hills of Texas. Perfect for city dwellers looking to escape metropolis, this awesomely scenic course showcases the true beauty of the region during peak Blue Bonnet season. HITS Marble Falls is expected to attract over 1200 participants from across the country and beyond. Athletes are encouraged to register early to not only ensure their spot on race day, but to also take advantage of early bird prices. Register today for HITS Marble Falls at HitsTriathlonSeries.com.

"This has to be one of my favorite races – the swim is perfect, the road conditions were the best you will find in Texas and the support was unbeatable." – Sarah Underwood, 2013 HITS Marble Falls Overall Winner

Tips for success at HITS Marble Falls, TX from HITS Race Director, Mark H. Wilson:

1. Water temperatures are comfortable, so wear a sleeveless wetsuit. 2. Train as you will race. Practicing on hills will give you an edge on your competitors and allow you to maximize fitness gains on race day. 3. Maintain your energy levels by snacking on a gel every 20-30 minutes. 4. To avoid dehydration on the run, drink 1015 ounces of water per hour during the bike. 5. Don’t start too fast! Your run pace should be 1 minute per mile slower than your regular 10k pace. 6. Have fun!

HITS Triathlon Series | www.HitsTriathlonSeries.com | 845.247.7275 | 110 | Sp ecial Section | 0 1 . 20 1 4

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Alamo 13.1: Fight to the Finish!

Run Your Soles in the Race that’s the Soul of S.A. (March 23, 2014)

rom the boom of the cannon that starts runners off from the site where Davy Crockett, Jim Bowie, William Travis and roughly 200 Texans held off General Santa Anna and his more than 1,000 troops for some 13 days back in 1836, runners will head off on an out-andback course that takes them through a number of this city’s best-known historic and cultural sights and brings them back to where it all began for a post-race party at the Alamo. The race is set for it’s 3rd annual running this spring in San Antonio. With this, the first ever spring half marathon in San Antonio, runners will have the experience of an original classic. Most have said how much this race’s down home feel, attention to detail, and genuine care for it’s runners sets it apart from other races. Not to mention the sweet race swag and classy finisher medals. That’s the difference of a race put on by locals, they really know how to show off the gems of their city by foot! Runners will experience all that San Antonio visitors normally come here to experience along the race route, along with some hidden gems and surprises, including beautiful views from inside Trinity University and across the Hays Street Bridge. You’ll feel the energy and spirit of the Alamo as you pulsate past these San Antonio cultural icons leading you to Fight to the Finish right back in front of the Alamo. Once you cross the finishline, the down home, city-block party atmosphere awaits to celebrate with you with yummy food and Alamo Beer surrounded by the heart of the city. Not only do the organizers love to serve their runners, but they also have a passion for racing with a purpose. This year’s race will continue that mission as they honor those who have served our country and fought for our freedoms. They wanted to be able to give them a concrete way to enjoy life and excercise. They will be giving away special adaptive bikes for wounded

soldiers that have lost the ability to use their legs. These unique, custom made bikes make it possible for them to get out with their family and ride bikes together or just go for a fun training bike ride through our fair city with the use of their arms. They are hoping to choose two heroic recipients from this year’s race.

Whether a seasoned runner, or a first timer, this race definitely has the essence of what running enthusiasts look for in a race. Grab your friends and family and we’ll see you at the starting line!

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Treat Yourself

The Most Convenient Form of Allergy Treatment

ustin is familiar with allergies and allergy symptoms, but most of us are not aware of the microscopic war raging inside our bodies that give rise to the nasal stuffiness, facial pressure, postnasal drainage, sneezing, fatigue and watery eyes. Allergy symptoms start when allergens (microscopic pollens, molds, or pet dander) enter the nose. Those of us with the ‘allergy’ gene treat these benign particles as a threat to our well-being. As a result, our immune system kicks into action; antibodies attach to the particles sending signals to mast cells which burst open to release a number of chemical messengers that include histamine. These messengers activate the immune system as though it were fighting a virus or bacteria, resulting in local swelling, sneezing and excessive mucous production. These messengers then spread the erroneous message throughout the body accounting for the severe fatigue that plagues many allergy sufferrers. The most common way of treating allergies is with antihistamines which block the effects of the histamine that is released from the mast cells. Nasal steroid sprays help by attempting to block the allergens from initially turning on the immune system. Many of us enjoy real relief with these medications. Unfortunately, they don’t work for everyone and they are not treating the real problem. In order to really fix the

allergy problem, we have to re-educate our immune systems so that the allergens are no longer perceived as a threat. This re-education process is called immunotherapy and it exists in two forms, subcutaneous immunotherapy - SCIT (allergy shots), and sublingual immunotherapy - SLIT (allergy drops). This therapy introduces small amounts of the offending allergens into the body on a regular schedule over months to years. As the immune system is constantly encountering these allergens, it can begin to adapt, ultimately becoming permanently non-reactive to these allergens. Allergy shots are more traditional in the US, while allergy drops (and tablets) are more common in Europe, Asia, and South America. Allergy shots are usually administered in the doctor’s office because of the potential for severe reactions, allergy drops do not carry this risk level and are used daily at home, school or work. So Who knows what Austin is one of the most ‘allergic’ cities in the United States. Dr. Christopher Thompson has been on the forefront of Austin’s war on allergies since 1997, nearly 17 years. His team of clinicians offers patient-friendly allergy testing and treatment utilizing both allergy drops and allergy shots.

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Austin: Better by B-cycle New Bike Share Program Offers Fast, Easy Way to Unlock the City

ustin is known as a bike friendly town, but cycling in the Capital City is about to be taken to a new level with the introduction of bike share with Austin B-cycle. Launching with 11 walk-up stations in the downtown area in December and with 29 more stations coming on-line by March, Austin B-cycle offers on-demand access to a fleet of over 350 red cruiser bikes, 24/7. “We help you unlock the city that you love, so you can get the most out of it while burning some calories along the way,” said Elliott McFadden, Executive Director of Austin B-cycle.

Those wanting to access the system can buy a day pass for $8 or an annual membership for $80, a great value at 22¢/day. Pass holders and members can check out bikes as often as they wish, and there is never a charge first 30 minutes of each trip. “Parking and traffic are a hassle,” McFadden continued. “Whether you are working downtown and want to expand your lunch choices or out with friends hopping from club to club, Austin B-cycle is a fast, easy way to get around downtown, giving you the freedom to go where you want and enjoy Austin.” Membership and station locations are available at Austin.Bcycle.com

Austin B-cycle | 1000 Brazos Street, Suite 100, Austin, TX 78701 | www.Austin.Bcycle.com | 512.954.1665

Try something NEW this New Year Floatation Therapy!

loating weightlessly atop a silky pillow of a skin-temperature water and Epsom salt mixture, you are freed from all sensation of gravity, temperature, touch, sight and sound (which together account for 90% of normal neuro-muscular activity). As the body is now totally supported and external stimuli are eliminated, there is nothing for the brain to do and every muscle is allowed to relax completely. Floatation combines the sensation of weightlessness with a technique known as Restricted Environmental Stimulation Therapy, or R.E.S.T. During your float session, you will conserve and redirect vast amounts of natural physical and mental energy, which will result in rapid healing of the mind, body and soul. The ultra-deep relaxation of floating “resets” the body’s hormonal and metabolic balance, strengthening resistance to and accelerating

recovery from the effects of stress, illness, injury or strenuous exercise. With no commands needing to be sent out, the logical side of the brain is rendered redundant, and its activity slows down until it synchronizes with the creative side. In this state, the brain releases vast amounts of endorphins. While the state of relaxation may be deep and profound, the individual’s brain stays dreamily alert. Technically speaking, the brain gradually shifts from its usual “beta” (stressful) state to generate theta waves, the state-of-mind that Buddhist monks try to reach through hours of meditation and years of training. You can achieve this in a matter of minutes just by lying back into the silky warm sea of bliss that is the floatation experience! Mention our ad in Austin Fit Magazine and get $30 off the price of your introductory one-hour float session.

Discover!

Winding Your Way on Two Wheels MapMyFitness ambassador Paul Goldman shares a cycling route that includes one of his favorite roads in Austin. To access the route in detail, go to http://ow.ly/rRFCi

MapMyFitness Ambassador Paul Goldman

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

One of my favorite road bike routes is along a 3.5mile stretch of Spicewood Springs Road. This route is approximately 36 miles long in total. If that is a little long, you can cut ten miles off by staying on 360 all the way to Jollyville Road. From Mellow Johnny's downtown, I take the bikeway to the scenic Pfluger Pedestrian Bridge, crossing the bridge, heading down Barton Springs Road, and going through Zilker Park to Rollingwood Drive. I follow some twists and turns through the hilly neighborhood to South Capitol of Texas Highway (Loop 360). I continue northbound to cross the beautiful Pennybacker Bridge and make a left turn onto Spicewood Springs Road. Spicewood Springs Road is a beautiful stretch of rolling, winding road that passes over bubbling creeks and alongside small farms and parks. A right turn at the T-intersection at the end of the road leads to a couple of short climbs to Jollyville Road, which can then be followed back to Loop 360 and back on into town. We're fortunate to have Spicewood Springs located so close to downtown; it's beautiful most any time of year. Elevation Chart (feet) Distance: 36 miles â&#x20AC;˘ Climb: 1076 feet www.mapmyride.com/routes/view/329551307

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photo by Brian Fitzsimmons