12th Annual AFM Swimsuit Edition AustinFitMagazine.com
June 2015
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(On the cover) Wildfox Pineapple Palace Contrast Reversible String Top ( $ 7 8 ) Contrast Reversible Bikini Bottom ( $ 7 5 ) stbernardsports.com
Features + Cover Stories Swimsuits Modeled by Cristina Pesek Kiel Anderson Morgan Leslie Bosworth G a r r e t t S o mm e r Photography by B r i a n F i t z s i mm o n s Hair and Make-Up by Thelma Sifuentez & B r o o k e Amb e r Styled by Gretchen Goswitz
Special Thanks to T h e H u t t o n F a m i ly, J a r v i s B o a r d s & D e lta Pa d d l e b o a r d s
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Splash into Summer Swimsuit Season in Style 32 Probiotics and Performance
A formula for better digestion, stronger immunity, and improved recovery 6 • au st i nfI tm agazi ne. c om • 06.2 015
50 Gear Callout: Jarvis Boards
Local artisan and outdoorsman Tony Smith goes against the grain with his wood paddleboards
64 The Science of Sunscreen
Read between the labels and find a formula that fits you best
82 Water Under the Bridge
Meet a group of intrepid kayak polo players known as the one and only Austin Aquabats
cover and contents photography by Brian Fitzsimmons
Starting on page
June 2015 Departments + In Every Issue
In Every Issue 10
From the Publisher
12
From Our Readers
14
Contributors
16
On the Web
18
Fit Focus
40
FAQ
Baked Zucchini
A creative way to eat your vegetables (and trick your taste buds) 22 The Good in Going Organic Take pride knowing your garden is grown with love and care instead of chemicals
LIVE
34 Putting Austin Rowing
on the Map
An Olympic hopeful (and UK transplant) plans to start a youth rowing training program in town
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LOOK
46 New to Austin Stores and studios for fitnessminded folk 52 Fit Finds: Shake It Up The AFM staff put these protein drink mixers to the test 57 Social Media Swimsuit
Contest Winners
Four locals show off their hot suits and summer bodies at some of the most-beloved murals around town
FEEL
66 The Hype of Hydrotherapy A Q&A with AquaTonic Float Spa owner Jen Wylie
68 The Skinny on Travel Tips to stay fit and swimsuitready no matter where your trip takes you 72 What’s In the Water: Part IV A look at 8 local bodies of water where you can get your feet wet this summer
TRAIN
84 6 Simple Keys to
Sports Recovery
What sets athletes apart is not how hard they train, but how hard they rest 86 Less Time, More Strength Build single leg power with this high intensity, complex training set
70
Healthy Bits
94
Events Calendar
96
Rides & Races
98
Discover!
photography by Brian Fitzsimmons
Fuel
20 Chorizo-Stuffed
Publisher’s Letter
Water, water everywhere.” You may not remember this notable quote from your literature class in school, but it comes from the much-acclaimed 1797 poem, The Rime of the Ancient Mariner by Samuel Taylor Coleridge. The poem tells the tale of a mariner’s long sea voyage and the terrible price he pays for killing an albatross that guided his craft to safety after an ice jam. As the mariner’s voyage continues, his disdain for sea creatures is soon replaced by an appreciation for the beauty of all living things. The guilt he has carried is then lifted. Re–reading this wonderful verse made me think about how significant all the aspects of the delicate ecosystem in which we live are, and the critical balance with our environment that can be so easily disrupted. With Austin’s phenomenal growth, traffic and lack of water seem to be among our greatest challenges. While we were blessed with an atypically wet spring this year, it will take much more precipitation to re-fill our wonderful Highland Lakes to their prior grandeur. Unlike our traffic problems though, solving our water problem is not optional. Our total body weight consists of 70–75 percent water. It’s as though we are an island floating through life. We literally depend on hydration to function; it‘s no wonder athletes worry so much about staying hydrated while they compete. Water protects our organs, regulates body temperature, and flushes waste products from our bodies. Improper hydration can cause headaches, dizziness, confusion, fatigue, muscle cramps, or even death. But what about the big picture? How else do we depend upon good old H2O? Manufacturing processes and energy production come to mind. And then there’s that little thing called our food supply, both animal and vegetable. It’s sobering to realize that mother earth has a constant amount of water; it just keeps recycling it over and over. As our population grows, we need more food, more stuff, and more water. So where does that supply come from? Unfortunately, water doesn’t naturally accumulate wherever it is needed. My point: the old saying, “water is life,” should hold a special meaning to all of us. We are blessed to have it and should be considerate and respectful of its use. On a brighter note, and because this month is our annual swimsuit issue, it should be noted that among water’s most popular use is as a medium for fun and entertainment—and we have plenty of that in the following pages. In addition to some new, sporty, and fashionable water wear, be sure to check out our features on watersports from rowing to kayak polo. To recap: this issue is filled with water, water everywhere. Enjoy and have a great summer!
Keep Austin Fit,
Lou Earle, Publisher, CEO
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COO & Associate Publisher Alex Earle Managing eDITOR April Cumming Creative Director Weston Carls Director of Marketing & Communications Carrie Crowe Senior Advertising Consultant Betty Davis Associate Digital Coordinator Gretchen Goswitz Operations Coorindator Ela Pala Writers Kim Eagle, Gretchen Goswitz, Heather A. Herrick, J. Jody Kelly, Regina Kubelka, Payson McElveen, Diane Vives Proofreader Adam Deutsch Editorial Interns Mercedes Cordero, Kimberley Carmona Design Intern Emma Canela General Inquiries info@austinfitmagazine.com Advertising Inquiries ads@austinfitmagazine.com Submissions editors@austinfitmagazine.com fitfocus@austinfitmagazine.com Event Listings austinfitmagazine.com/events Subscriptions austinfitmagazine.com/subscribe 2201 N. Lamar Blvd., Ste. 220 Austin, TX 78705 p 512.407.8383 f 512.407.8393 Austin Fit Magazine assumes no responsibility for the content of articles or advertisements, in that the views expressed therein may not necessarily reflect the views of the publisher or any magazine employee or contributor. This publication and all of its contents are copyrighted. Austin Fit Magazine is the assumed name of its publisher, Louis M. Earle, who has no interest in the business of Denis Calabrese who operates an exercise program under the assumed name of Austin Fit, which trains individuals to improve their jogging or running skills to participate in marathons. The views, opinions and other representations published in Austin Fit Magazine are not those of Austin Fit or any of its directors, officers, employees or agents.
Please recycle this magazine
photography by Dennis Burnett
“
Water is Life
Publisher/CEO Louis M. Earle
From Our Readers FEEL THE FAST Fresh Foam Zante offers a quick, incredibly smooth heel to toe transition. Shop now or learn more at newbalance.com/freshfoam
How do you #KeepAustinFit? We want you to show us! Tag AFM in your social media post with @AustinFit or #KeepAustinFit and you could be featured in the magazine. This month, photos by @ashsirmans, @cnsteffens, @melody_dancefit, @sukhayogaaustin, @travperk_photo, and @vcamara891 made the list. What We’re Looking For Show us how you keep Austin fit by capturing your fitness moments—doing a handstand at an historic Austin landmark, SUPing around Lady Bird Lake, or working out with your children when you find time around the house. However you keep fit, we look forward to seeing what you can do!
©2 ©20 ©201 ©2 20 01 015 New N w Ba Ne Balanc Balanc lan la an anc a n eA Atth hle hlet le etic e c Sh hoe, hoe oe, oe o e, Inc Inc. In c
AFM wants to hear from you! Letters should be addressed to Letters to the Editor, AFM, 2201 N. Lamar Blvd., Suite 220, Austin, TX, 78705. Email address is editors@austinfitmagazine.com. All letters should include the writer’s name, address (email included), and daytime phone number. We are unable to acknowledge or return unpublished letters. Letters may be edited for length and clarity. 12 • au st infI tmaga z ine.co m • 06.2015
Contributors Thank you to AFM’s contributors who make this magazine a worthy source of health and fitness information in Austin.
Camille Fisher
A native Texan and long-time Austinite, Fisher recently graduated from the University of Texas at Austin. She is interested in all things genetics and plans to start her graduate education in genetic counseling this fall. In her free time, she enjoys volunteering as a legal advocate for Safe Place and working as an outreach volunteer with the Breast Cancer Resource Centers of Texas. In addition, she has worked closely with the Cystic Fibrosis Foundation's Central Texas Chapter as well as the Rise School of Austin. When not busy studying, you can find her attempting to quilt, reading a Tolstoy short story, or hiking one of Austin's many nature trails.
Andy Rivadeneira
Andy Rivadeneira is approaching a decade as a personal trainer and group fitness instructor here in Austin. He has gained accreditations with NASM (National Academy of Sports Medicine), NESTA (National Exercise and Sports Trainers Association) along with a Level 1 Kettlebell Instructor Certification (Kettlebell Concepts). He received his bachelors and masters degrees in exercise science from Texas State University. Weight loss, improving functional movement patterns, and performance enhancement are Rivadeneira's core specializations. He works to educate clients to reshape their health and wellness foundations. Rivadeneira finds that guiding clients to individualized fitness milestones helps pave the way for overall behavioral changes that create lasting effects. Facebook: /SwiftFitPersonalTraining
Carrie Barrett
Carrie Barrett is a USAT Level 1 certified coach, Specialized Women ambassador, speaker and freelance writer based in Austin. She is also the marketing director for Austin Aquatics and Sports Academy and has authored two books on triathlons including, “HeadSpace for the Perfect Race” and “Decide Your Distance, Focus on the Finish.” When not coaching, she enjoys hitting the trail on foot or two wheels. For more information on her coaching, speaking, and writing, visit tritobefunny.com. Twitter: @fomocoach Instagram: @fomocoach
Joseph Seaman
Joseph Seaman is a personal trainer and coach originally from the UK. After graduating with a bachelor’s degree in sports science and management from Nottingham Trent University, Seaman started his own personal training and fitness coaching business, mentoring clients from all walks of life. He previously competed for Great Britain in flat water sprint canoeing and is currently training to be part of the U.S. national rowing team. He plans to compete in his sport (and represent Austin) at the 2020 Olympics. In his free time, he enjoys eating barbecued ribs with a knife and fork and surprising locals by saying “cheers” instead of “thank you.” joeseaman.com
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Write for AFM Letters should include the writer’s name, address (email included), and daytime phone number as well as a short description (250 word max) of the article premise. Send to Story Ideas, AFM, 2201 N. Lamar Blvd., Suite 220, Austin, TX, 78705. Email address is editors@ austinfitmagazine. com . Response
time may vary greatly due to publishing dates. Detailed submission guidelines will be provided by AFM as appropriate.
Submit FitFocus Photos Photos must be original artwork submitted in 300 dpi. Include credited photographer’s name, title of photo, and location in an email with the photo attachment. Email photos to fitfocus@ austinfitmagazine. com . Images
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On the Web What our readers like
We're more than just a monthly publication. Join us online and on our social networks to see the additional awesomeness we're up to.
Bone Broth Recipe
Most Popular Tweets
Probiotics are “good bacteria” that promote a healthy gut. They’re the steel armor to fighting off “bad bacteria” and improving digestion. Get inspired by this month’s FUEL section article “Probiotics and Performance,” and step into the kitchen with our bonus recipes (on austinfitmagazine. com) to make two dishes—bone broth and fermented vegetables—rich in the natural supplement.
@AustinFit /AustinFitMagazine
Top Sunscreen Picks
AFM contributor Camille Fisher is pretty particular when it comes to sunscreen. “You kind of have to be when you fry to a crisp after 10 minutes in the sun,” the budding genetic counselor says. Find out what brands she carries in her swim bag online at austinfitmagazine.com
@AustinFit
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photography by Brian Fitzsimmons
See a surge in your single leg strength by following along to this video as personal trainer and our TRAIN section writer, Diane Vives, coaches you through a high intensity complex training set at Travis County Strength.
Fit Focus Vanguard A participant learns to rappel during Atomic Athlete’s Vanguard event at Reveille Peak Ranch. by Brian Flannery
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
Chorizo-Stuffed Baked Zucchini What You Need 1/4 cup olive oil 2 zucchinis, ends removed and cut into quarters 1/2 cup cooked brown rice 1/2 cup chorizo or soyrizo, crumbled 2 teaspoons dried oregano Salt, to taste Black pepper, to taste
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How to Make It 1. Preheat oven to 375 degrees Fahrenheit.
4. Mix together zucchini pulp, chorizo or soyrizo, brown rice, and oregano. Season with salt and pepper to taste.
2. Use a spoon or melon baller to scrape out the seeds of the zucchini. Reserve this pulp.
5. Spoon generous amount of rice mixture along center of cored zucchini, packing lightly.
3. Rub each zucchini with olive oil and season lightly with salt and pepper. Place on baking sheet.
6. Bake stuffed zucchini for 15–20 minutes.
photography by Mandy Schaffer
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In the Garden with Gretchen
Growing up, I remember my parents being total health nuts. My dad often experimented with making his own protein bars to take to 5 a.m. gym workouts while my mom took the time to plan meals for the week ahead—all of which contained a variation of protein, fruits, and vegetables. Despite learning at an early age how necessary a healthy diet was, I didn’t pay much attention to the “organic” labels until adulthood, especially when the documentary “Food, Inc.” was released. Granted, it scared me into vegetarianism for a time (glad that’s over), but it opened my eyes to better farming practices. Nowadays, the standards have been raised and more farms and food companies are striving to provide organic products.
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But what actually is organic gardening? Organic gardening is the method used to grow flowers, fruits, vegetables, and herbs without any pesticides, chemical or synthetic fertilizers, or genetic modifications. For many, it seems expensive and tedious, but in actuality this is the long-standing practice of growing that dates back hundreds of years. If you’re tending your own garden, you are in complete control! There are plenty of alternative, natural methods to pesticides as well as an ongoing list of reasons why organic is the healthier choice. A couple reasons: 1. Organic fruits and vegetables have been proved to contain higher amounts of nutrients than non-organic fruits and vegetables. You don’t have to worry about ingesting chemicals, and the food tastes better. 2. It’s much better for the land. Natural practices are not destructive to the soil the food is grown in because it’s not contaminated with chemicals. Nourished, rich soil churns out stronger plants. As an added benefit, if you are growing fruits and vegetables in your own garden, you’ll be able to taste the love and care you put into them. It’s a sense of achievement like no other, and knowing that you did it without the aid of anything funky makes it that much better.
photography by Brian Fitzsimmons
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In the Garden with Gretchen
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Organic vs. Local Think about it. Would you rather select USDA organic-labeled food that was flown in from Chile (on a plane that unsustainably burned fossil fuels in the process) or buy produce that is technically organic and only had to travel a short distance to get to your farmer’s market? My point: Try fixating more on purchasing produce from farms that adhere to healthy gardening practices rather than those products that have the “organic” label slapped on them. If you go to an Austin farmer’s market and notice some of the produce isn’t officially organic, don’t be so quick to dismiss it. The USDA organic label is expensive and takes time to obtain. As long as a farmer grows their food in or around the Austin area and follows sustainable farming practices, their produce is still a great go-to choice. How do I know whether my garden is organic? Your starting place should be with your soil. There is a great debate in the gardening world over whether soil like Miracle Gro qualifies as organic. There is a long answer to this topic (involving Miracle Gro’s ties with Monsanto, and Monsanto being the face of evil, and so on and so forth), but I’d like this column to remain light and fun, so I’ll defer from delving into this matter. My advice: when in doubt, do what’s natural. Speaking of natural, The Natural Gardener (naturalgardeneraustin.com) lets you come to their location off Bee Caves Road and shovel your own soil on-property. It’s an organic soil run and workout in one. An equally important contributor to the health of your garden is compost. Composting is one of the best things you can do for your garden. By doing so, you’re contributing to a circle-of-life kind of thing and, as a result, you’re keeping your waste out of landfills. When your garden starts growing, it may attract a number of pests. Anything from aphids to squirrels can meddle in your garden, but you don’t have to resort to chemicals to keep them away from your goods. Not all insects are parasitic; some are actually highly beneficial. When using harsh pesticides, you kill all insects—both good and bad.
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Personally, squirrels drive me nuts. (You didn’t think I’d go a whole article without making a corny pun, did you?) During the fall/winter season, squirrels aren’t much of a problem, but in spring/summer they wreak havoc. There are many home remedy deterrents; some say chili pepper spray works, others recommend using peppermint oil because squirrels hate the smell. The only problem is that these solutions require you to be very attentive when it’s rainy. The sprays work well on the aphids and will have to be your go-to as your garden grows, but squirrels are the real predators in the early growth stages. My suggestion: a makeshift fence. Build one and be rid of the critters. You can use anything from plastic fencing, to chicken wire, to mesh material to protect the perimeter of your produce. Heck, why not use all of them together? I’ve also been told that a fake owl statue will pose as a protector. Gardening can seem like a waiting game. It can be tempting to get competitive with it and want to dump whatever you can find to help grow bigger plants, faster. But trust me, an organic garden will give you fruits and vegetables the way nature intended. Build your optimism and practice your patience by planting an organic garden. afm
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Some restrictions may apply.
AFM Swimsuit EDITION Splash into Summer Swimsuit Season in Style Swimsuits Modeled by Cristina Pesek Kiel Anderson Morgan Leslie Bosworth G a r r e t t S o mm e r Photography by B r i a n F i t z s i mm o n s Hair and Make-Up by Thelma Sifuentez & B r o o k e Amb e r Styled by Gretchen Goswitz Special Thanks to T h e H u t t o n F a m i ly, J a r v i s B o a r d s & D e lta Pa d d l e b o a r d s
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Morgan Leslie Bosworth Q: How do you stay fit? “I've always been pretty active and conscious of my diet. It wasn't until I moved to Austin that I started teaching fitness in a group setting. Now, I'm committed and addicted to teaching yoga and indoor cycling; it's the perfect combination of cardio and strength training for your mind, body, and soul.�
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Cristina Pesek Q: How do you stay fit? “I like to mix it up so I don't get bored and my muscles always get worked in a different way. (Ballet, yoga, running, conditioning classes, etc.)�
Frankie's Bikinis Koa Top ( $ 1 0 1 ) Kaia Bottom ( $ 8 4 ) StillandSea.com
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Kiel Anderson Q: What was your favorite thing about the swimsuit you wore for the photo shoot? “I liked the fit of the swimsuits, the styles, and how comfortable they were—both functional and fashionable.”
G L O BE Tide Shirt ( $ 6 1 ) Stbernardsports.com Billabong New Order + Submersible Walkshort ( $ 6 0 ) Stbernardsports.com
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Garrett Sommer Q: What would your go-to cheat meal look like? “Be prepared, I haven't had a cheat meal in months! I would definitely go with pizza, fresh baked cookies, ice cream, doughnuts, birthday cake Oreos, and cheesecake. Yes...all at once.�
O r l e b a r b r ow n Morton Linen Shirt ( $ 1 4 3 ) Stbernardsports.com Sundek Midlength Navajo Print Elastic Waist ( $ 1 2 9 ) Stbernardsports.com
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Fuel
Probiotics and Performance A formula for better digestion, stronger immunity, and improved recovery
I
f you are active and involved in the fitness community, you’ve probably been informed at some time or another that you need to take certain supplements in order to perform better. BCCA’s, Whey protein, Magnesium, fish oil, Creatine, L-Glutamine; the list goes on. “What are you taking?” is a common question guaranteed to spark a good group workout conversation. While supplements most certainly can help you up your “game,” they may not help as much as you think—particularly if your body is not absorbing or assimilating the extra nutrients properly. In short: Your nutrition is only as good as your digestion. So, how good is your digestion? This is a lucrative question, especially considering how indigestion, constipation, bloating, IBS, celiac, and Crohn’s
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By Lauryn Lax disease have seemingly become the norm for many people today. Wherever you fall on the digestive spectrum though, good digestion is imperative for getting the most from your food and supplements. And if you are not taking a probiotic on a regular basis, you may be missing a key link to enhancing your digestion.
immune system is rooted in your gut in the first place. How does your gut become “unhealthy” or bacteria “go bad” in the first place? There are multiple ways, including:
• Regular use of Advil, Aleve, IbuproProbiotics 101 In essence, probiotics are “good bacteria” that promote healthy gut flora. Think of them as the steel armor that helps boost your gut’s strength to fight off “bad bacteria.” The truth is, your body is full of bacteria. In fact, it hosts over 100 trillion bacteria—most of them in your gut. (This means there are more bacteria in your gut than cells in your body.) It is safe to say then that having a “healthy” gut is correlated to your all around health— particularly since 70-80 percent of your
fen, and antibiotics
• Weak immunity from poor nutrition • • • • • • • •
choices Lack of sleep or chronic stress Overtraining Restrictive eating Low stomach acid (and consequently, poor digestion) Infections and/or illness Birth control Food toxins (grains, legumes, poor quality meat or eggs) Sensitivity to nightshade vegetables (onions, tomatoes, peppers, egg
p of probiotics. Every brand plants, potatoes) and and food is going to have other autoimmune Check out two simple varying amounts, from irritants (nuts, eggs, recipes for fermenting your 1 billion to 10 billion egg whites) own vegetables and live cultures. Look out making your own bone • Overconsumption for a higher potency/ broth at home on of carbohydrates strength in the probiotaustinfitmagazine.com. and fructose ics you purchase. Many • Low fiber diets (i.e. of the over-the-counter bacteria just sits in brands are down in the 1–2 your gut) billion/dose range, so doubling up • Inflammation from excess on them one to two times per day polyunsaturated and omega-6 fat won’t hurt once your stomach is consumption acquainted with probiotics. While no one expects you to live in • Too much of a good thing. Many a bubble, and several of these triggers probiotic formulas look impreshave inevitably been part of your life sive with a lot of strains in their at one time or another, the point of formulas—like a “whey concenconsuming probiotics is to reverse the trate” protein (multiple proteins in tides; to build up a stronger, healthier one). Ideally, fewer protein strains gut to keep the ratio of “good bacteria” ensure the quality of the probiotic to “bad bacteria” in check. in your formula. How do you get probiotics? Probiotics are available in both food and liquid as well as pill and powder form. Some top sources include: • Fermented foods (such as sauerkraut, fruits and veggies) • Non-pasteurized, full fat organic yogurt • Kefir • Non-pasteurized cheese or meats like salami and some sausages • Homemade bone broth (promotes probiotic growth) • Kombucha • Liquid and pill supplements However, if concocting or regularly consuming food sources with probiotics is a hit or miss for you, keep these points in mind when purchasing probiotics from the store.
• You get what you pay for. Don’t go to the bargain bin for your probiotics. Invest in a good quality— often times liquids are the best and most readily absorbed probiotics. • Go with reputation. With so many choices out there (like the cereal aisle at the grocery store), it can be a little overwhelming when shopping around. Garden of Life, Jarrow, and Klaire Labs are a few brands that come to mind. • The stronger, the better. There’s no specific recommended dosage
People, especially athletes, can benefit from the daily consumption of probiotics. For athletes, probiotics have been shown to:
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• Improve recovery by increasing antioxidant uptake. Since free radicals are abundant (especially after training), it's important that athletes counter-balance them with high amounts of antioxidants in recovery and throughout the day. Probiotics arm your body to get the most out of these antioxidants by: • Improving digestion, thus increasing the absorption of nutrients. • Supporting immune function through enhanced ability of your gut to fight toxins.
ance meets strengt Where eleg h
One last thing: Don’t go overboard— especially if you have poor gut health to start. Regardless of which probiotic sources you choose, if you are dysbiotic (i.e. poor digestion and very disordered gut health), then taking a lot of probiotics or inhaling tons of probiotic-based foods is only going to send your body into a topsy-turvy overdose, and you could experience symptoms such as stomach pain, brain fog, and body aches. Start slow and gradually increase your intake. afm
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Putting Austin Rowing on the Map By Joseph Seaman
I
t’s 6:30 a.m. and I’m strapping my feet into the shoes of a razor-thin boat, tightening the oarlocks, and setting my phone to give me digital readouts of the arduous session ahead. On either side of me, my teammates are silently preparing. We are all focused on outperforming one another. The moon reflects off the dark,
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photography by Brian Fitzsimmons
06.2015 • au stinfI tmaga z i n e . c o m • 35
Live glass-like surface of the water. As my coach shouts out the session rundown and technical cues, we make our way out onto Lady Bird Lake. “Train hard, to be hard, to be beat.” It’s a quote I repeat in my head on a daily basis in my journey toward becoming an Olympic athlete. I have a 2020 Olympic vision, and Austin is the town I’m going to represent on my journey toward being the best at what I do. My sport? Rowing. When it came time for the national selection race for the 2012 Olympics, I missed out on selection because my rowing time over 200 meters was 4 seconds slower than required. To this
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day, I have not let those 4 seconds stop me from achieving my dream. My coach at the time, a canoeing Olympic finalist, suggested turning my focus onto club rowing by starting with a 2000 meter (2K) ergometer row—a standard rowing assessment distance. I had never even sat on an erg machine, but managed to complete the row in 6 minutes 14 seconds, ranking me in the top 15 percent in the country and automatically earning me an invitation to train at one of the most prestigious, high-performing rowing clubs in the UK. Within months, I was competing in a variety of boats; sweeping and sculling in London, northern England, and Portugal.
Just after my first rowing season, I decided to take a few days off and venture into the far-away land of America. I immediately fell in love with Austin and its contrast of both city and nature. I had never seen a city embrace the outdoors so well and still manage to maintain a unique, eclectic downtown feel. It has been just over a year since I‘ve moved here, and I have continued to train as hard, as frequently, and as determined as ever, putting in hours of training at Austin Rowing Club and completing strength and conditioning programs at DeFranco’s Gym at Onnit Academy. My wife is my wellness coach, offering me nutritional advice and Paleo goodies—including bone broth—from
Live More Austin
photography by Brian Fitzsimmons
put the insurance load on us her company, Michelle’s Paleo. Our family and friends have been amazingly supportive of my athletic commitments. Because of how welcoming and encouraging the coaches, club owners, and athletes have been to me since moving here, I want to give back. I see great potential for Austin to be home to the best athletes in the U.S. (and the world) and have started putting my personal training and strength coaching background to use at area sports clubs and gyms in Austin. My goal: To start a development program in Austin, much like the one I went through in the UK. I was first introduced to a development program in Surrey, England, when I was 16 years old. I stood over 6 feet tall, which automatically allowed me to test for the 2012 Olympic Talent Identifica-
tion Program (TID) for Flat-Water Sprint Canoeing. The first I heard about the TID was when my name showed up on a classroom board, and I was asked to skip class and go to the school gymnasium. It seemed like a fair deal to me. Unfortunately, I wasn’t the only tall teenager in town. Little did I know, I was about to compete against 2,000 other athletes my height (or taller) in a series of lungburning physiological and stimulating psychological assessments. After two gruelling months, they whittled us down to four students. I was one of them. Soon I was thrown into a 12-sessiona week training program consisting of swimming, off-road and on-road running, strength and conditioning, boxing and, of course, canoeing. I should add, as a previously obese 15-year-old, the regimen was a shock to my system. 06.2015 • au stinfI tmaga z ine.co m • 37
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Joe’s Paleo Diet Seaman’s wife, Michelle, offers her husband nutritional advice. Since adopting the paleo diet, Seaman has seen enhanced performance and phyiscal fitness.
Joe’s Workout RegimeN A strength coach himself, Seaman can often be found training at local gyms like Onnit Academy.
photography by Brian Fitzsimmons
My life was also a balancing act. I was attending school, starting a career in sales, and was on my way to becoming a personal trainer and fitness consultant. However, my commitment to canoeing over the next four years was well worth it. Not only did I represent Great Britain internationally, but I won several competitions across Europe in my sport—an overwhelming reward for the hours of training I had logged. At off-season competitions last winter, I placed in the top three of quickest indoor rowers in Texas. In April, I competed in the men’s state finals at the Texas Rowing Championships and managed to place in the top 10 fastest rowers in Texas on the water. Both rowing clubs in Austin are home to some of Texas’ best rowers and do an outstanding job of hosting rowing events throughout the year. The response from local clubs and athletes in regards to starting a youth rowing development program has been great so far. Now all I have to do is find the sponsorship to fund coaching. As fitness is what attracts a lot of people to Austin, I want to identify the athletes who best fit high-endurance water sports; the athletes who can eventually get Austin on the U.S. and international rowing, canoeing, and kayaking map where it belongs. This city has what it takes in terms of weather conditions, coaches, and facilities. We just need people to give it a shot. afm
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FAQ
Your Health and Fitness Questions. Our Answers.
By Carrie Barrett
What’s the deal with fat bikes? Why are they suddenly so popular? Similar to the constant state of flux seen in the tech gadget industry— smaller laptops, but larger phones—the same trend seems to be happening in the bike world. Most bikes are pretty much built the same. You've got pedals, two wheels, and a chain. How different can each bike be? If you've ever walked into a bike shop though, you know just how overwhelming the choices are. From components, to suspension, to wheel circumference, to the types of pedals that are best for each specific bike, it's no wonder “analysis paralysis” kicks in. The mountain bike industry in particular is seeing a huge innovation in their bikes these days—mostly in wheel circumference and tire width. For decades, most mountain bikers rode the standard, 26-inch wheel. In recent years, that’s been replaced with
29-inch (or 29ers) wheels and the more trendy 27.5inch wheels (or 650B). All tout different advantages in speed, agility, ability to roll over obstacles, and comfort. “Fat bikes” boast over-sized tires—typically up to 4 inches larger than normal in width. While “fat bikes” are gaining popularity, it's hard to discern whether it's for performance reasons or simple novelty. If you live in snowy regions or areas where trails are not well maintained, a fat tire bike offers more stability, grip, and surface area to get over some of the hard-to-navigate areas. They’re great on sand, loose rock, and other sketchy trail conditions. However, the bikes are much heavier than normal mountain bikes, have no suspension, and can be cumbersome and slower than other bikes. While they serve many practical purposes in less-than-ideal terrain, riders should also note that these bikes don't necessarily make you faster. For mountain biking in and around Austin, I recommend the more traditional 29er or 650B bike.
Is caffeine intake before a workout a healthy or unhealthy practice? Caffeine is a common substance in the diets of most athletes and is now appearing in many new products like energy drinks, sport gels, alcoholic beverages, and diet aids. It has been shown to help increase training duration and boost power without going into the “illegal” zone. Most of us don't have to worry about being tested for excessive and “illegal” caffeine levels, but if you’re an elite athlete, know your limits and be smart. For the rest of us, a cup of coffee or an energy drink prior to and during a racing event can give a discernible boost in performance. Not that I'm endorsing Red Bull shots or Monster energy drink consumption at full throttle. (The sugar and other foreign chemicals in those products are unhealthy on their own.) Know your tolerance and realize that caffeine consumption can have negative effects as well. For some, it can cause GI distress and have a diuretic effect if taken before exercise. Simply put, it may make you have to pee! Start with small doses of caffeine and see what discernible effects you feel. Don't try anything new on race day that you haven't trained with before. And if you're used to drinking your coffee in the morning before a race or workout, continue to enjoy it fear-free.
Wearing makeup while you work out… what are your thoughts? Are there any major cons to the practice? Aside from people like me asking, “Why would anyone wear a full face of makeup to the gym?” it’s a good idea to wash your face clear of products prior to working out. It may seem like a hassle, but 30 seconds of a gentle scrub can save you hours of staring in the mirror wondering where those blackheads came from. Our skin is alive and needs to breathe. When we sweat, our pores open—breathing and sweating to keep our core temperature cool. Unfortunately, if those pores are caked with foundation, concealer, and blush, the pores can't open. Instead, they get clogged—leading to skin irritations and acne. Another con of wearing makeup to the gym? No one likes to see eyeliner and mascara rolling down your cheeks. They can’t tell if you're sweating or crying. Save yourself some odd looks of pity and spend the few seconds it takes to remove your foundation. A post-workout facial scrub is also a great idea to wipe away any of the excess gunk you just sweated out.
Do you have a health-care question that needs addressing? Submit your health or fitness question to editors@austinfitmagazine.com (please include your name, email address, and phone number with your question). 40 • au sti nfI tm agazi ne. c o m • 06.2 015
Q: How do you stay fit? “I lift weights 6 days a week. On top of that, I’m really into wake boarding and running on area hiking trails.”
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Q: How do you stay fit? “I train 4 to 5 times a week. My workouts are a mix of resistance training, plyometrics, CrossFit, yoga, and conditioning exercises.�
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New to Austin Studios and stores for fitness-minded folks 1100 South Lamar Blvd; store.boardlifeusa.com In search of a fun, new way to explore the city? Then get your grip on a longboard. Denver-based BOARDLife, a longboarding lifestyle boutique, is now open in Austin. Owners Michael Pisarcik and John Klutznick opened their first, flagship shop in Colorado. Sharing many similarities with the sports of surfing and stand-up paddleboarding, longboarding offers those hopping on the bandwagon a fun and alternative outlet to exercise and transportation. BOARDLife specializes in creating personalized boards in addition to offering gear and free instruction clinics. Side note: The shop also carries paddleboards for those in search of more buoyant methods of exploration this summer.
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photography by Suzanne Pressman
BOARDLife
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4646 Mueller Blvd., Ste 1048; trainlifefit.com This newly opened training facility offers personal training and small-group fitness classes that allow students to focus on being the healthiest version of themselves they can be. Owner Sumair Bhasin envisions his facility as a place where clients can receive personalized fitness care and be taught better movement techniques, as well as nutrition and lifestyle habits. TrainLifeFit offers a variety of programs that focus on strength and conditioning, and coaches are authorized to offer nutritional advice and guidance. If you can’t make it to the gym, TrainLifeFit also offers online training with its personal trainers via Skype and Facetime.
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1904 Bagdad Suite 3, Leander, Texas; trybeyoga.com Calling all yogis and their mats. Leander, a suburb north of Austin, recently opened a new yoga studio. The owner of Trybe Yoga, Jen Daugherty, has been in the health and fitness industry for more than 10 years. Her dream with the new space is to create a welcoming and sacred place where people can feel at home practicing yoga. The studio offers six class style variations, ranging from hatha to vinyassa and from beginner to advanced skill levels. There is also an option to sign up for an hour and 15 minute private, customized lesson. Whatever you’re looking for, Trybe Yoga is sure to help you find your drishti—or intentional focus. 06.2015 • au stinfI tmaga z ine.co m • 47
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Gear Callout Tony Smith, owner of wood paddleboard company Jarvis Boards, goes against the grain with his Austin-made watercraft
Q/A
Q: When were you first introduced to the sport of paddleboarding? A: I wish I could say there was some grand “ah ha” moment, but in all honesty paddle boarding was a natural progression. Over the years I’ve surfed, gone on canoe trips across the state of Texas, and sea kayaked along the gulf coast. The first time I tried paddle boarding I was like, “All right, it’s like all of those other things combined—except cooler. I was hooked.” Q: What was your initial reaction when you first set foot on a paddleboard? A: This is way easier than I thought it would be. Q: How did Jarvis Boards get its start? A: Jarvis Boards really began as an after-work passion project. A few years back, while working a day job in finance, I stumbled upon a how-to guide on building your own wooden canoe at a local bookstore. Inspired, I ordered a cheap table saw from Amazon.com, bought some wood at the local hardware store, and set out to build a wooden canoe. To everyone’s surprise—including my own—the canoe not only floated, but it looked amazing. Given this success, I set out to combine the canoe with efficient computer aided design to build a better SUP made from wood. Q: You mentioned that you worked in finance. How does the end of a work day at Jarvis Boards compare to the end of a work day in the office? A: When you own your own business there is no “end of a workday.” After
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location as it is full of artisans and craftsmen who help in the production of the boards. Q: Besides the fact that Jarvis Boards are made out of wood, what sets them apart from traditional paddleboards? A: About 90 percent of the SUPs sold in the U.S. are mass produced overseas and imported to the U.S. We are proud to be making our boards right here in Austin and employing people in our community. Also, because of their wood structure, our boards are lighter than many competitor boards of the same size. They are also very durable—a function of the natural strength of wood fibers. This gives our boards very high impact resistance. Q: Are they faster or slower? A: Let’s race! In all seriousness, speed is a function of the hull design and less so the materials used. Our flat-water shapes are very fast and make great fitness, racing, and touring boards. They feature a dropped deck which helps make them feel more stable in the water. We also have designs made just for hanging out with the dog and family as well as surfing. Q: Where do you find inspiration for new board designs? A: I wish I could take all the credit, but a lot of the inspiration comes from the Austin community. We are fortunate to live in a city full of incredibly talented people and artisans who have helped Jarvis Boards immensely in pushing the boundaries of SUP board design.
photography by Chris Bourke
you’re done building boards there are emails to be sent, website updates to be made, and collaborations and photo shoots to work on. Although finance is cool, at the end of the day, there isn’t a tangible thing you can point to and say, “I made that.” You spend so many hours working on and obsessing over every detail when building paddleboards that, when you’re done, there is this huge sense of pride and satisfaction. Q: What type of wood do you use? A: Depending on the board, we use a number of different wood types to minimize weight including balsa, cedar, paulownia, and reclaimed redwood. Q: How long does it take to build one? A: More hours than I care to admit. Because
people in our community are spending their hard earned money on our products, we want to ensure that each board is as close to perfect as possible. Q: What’s your favorite part of the design/ construction process? A: Because the boards are made of wood, and wood is a natural product, each board is truly unique with slightly differing wood patterns. These patterns really come to life near the end of the building process when the final layer of thin resin is added to protect the wood.
Q: Why is Austin an ideal city for the sport of paddleboarding? A: I feel paddleboarding is made for Austin and I think we’ve only scratched the surface of the sport. We have the perfect combination of a lot of fitness-minded people coupled with amazing water destinations within an hour drive of downtown. As more people transition from renting boards (primarily confined to Lady Bird Lake) to purchasing boards, I think they will come to realize how many amazing SUP destinations are so closeby. (Find a SUP destination guide at Jarvisboards.com.) Q: Your favorite spot around town to refuel post-paddle? A: Easy. Black Sheep Lodge is walking distance from my house and they have the best tater tots in the city. In the words of Toby Keith, “I love this bar.” afm
Q: Do you have a team that helps you? A: For the last year and a half, we’ve operated out of a small co-op woodworking studio in East Austin. This space has been an amazing 06.2015 • au stinfI tmaga z i n e . c o m • 51
Fit Finds
Shake it up! The AFM staff put 4 protein bottles to the test
Cyclone CUp / $15 / cyclonecup.com What we thought: With a secure locking cap and lid, the patented cyclone mixing technology claims to mix almost anything— including scrambling eggs. Equipped with easy-to-read measurements on the bottle and a removeable compartment that can store food or protein powder. Available in a variety of colors. AFM Rating: 4.5
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photography by Brian Fitzsimmons
BlenderBottle SportMixer / $15 / blenderbottle.com What we thought: Get a grip on this simple, yet redefined bottle fashioned with a loop to fasten to your bag. Includes a wire wisk. Comes in two different sizes (20 and 28 ounce). Available in a variety of colors. AFM Rating: 4
06.2015 • au stinfI tmaga z ine.co m • 53
Fit Finds
FuelSHaker Classic / $15 / fuelshaker.com What we thought: This was the most multifaceted bottle we tested. The supplement containter fastens to the bottom and inside of the bottle. When the button is pressed, the supplement is released into the bottle, detaching the agitator. It was slightly difficult to learn how to use, but everything worked as instructed. Separate supplement containers can be purchased to keep your pre- and post-workout supplements ready for consumption. The lid fastener could be stronger as it detached itself when tightening the lid. The carry loop is nice to help keep your hands free. Available in a variety of colors. AFM Rating: 3.5
BlenderBottle ProStak / $14+ / blenderbottle.com What we thought about it: This is an all-in-one kind of bottle. It’s durable and can help organize your supplements, snacks, pills, and liquids. Comes with a wire whisk and different container sizes that attach to the bottom of the bottle (or you can ditch the bottle and use the containers themselves). Keep your hands free with the adjustable carry loop. Available in a variety of colors. AFM Rating: 5
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Maybe it’s that greasy feeling or the distinctive odor that keeps many of us from reapplying, but the truth is sunscreens don’t just help prevent sunburn. The Food and Drug Administration (FDA) recently updated its guidelines for over-the-counter sunscreens, allowing certain products to claim (for the first time) that they “reduce the risk of skin cancer and early skin aging.” So how exactly does this work? The sun, which provides both heat and visible light, also emits three types of ultraviolet (UV) radiation: UVC, UVB, and UVA. UV is so-called because it has a moderately higher energy than “violet” light—the shortest wavelength that can be detected by the naked eye. This means that UV radiation is typically only ever seen or experienced as skin dam-
age. So don’t let that cloudy day lull you into a false sense of security. The sun is quietly plotting to leave you freckled, wrinkled, and burned. UVC One of these varieties, UVC (or, ultraviolet C, a subtype of ultraviolet light), is completely absorbed by the ozone layer and poses no threat to sun bathers. UVB = Burning The atmosphere also largely absorbs UVB, and exposure to this particular band of radiation can vary based on the time of day or year. With a slightly higher energy than UVA, this variety is responsible for more severe skin damage. UVB stimulates your skin to generate additional melanin (otherwise known as “tanning”), but can
illustration by Freepik.com
I
’ve learned many things in my life as a ghost, the most important of which is how to avoid painful sunburns during the sizzling Texas summers. While my friends enjoy paddleboarding on Lady Bird Lake or soaking up the rays at Barton Springs, I hunt for that one elusive shady spot where I can carefully lather on sunscreen. If, like me, your foundation comes in shades such as "ivory" and "porcelain," you have also recognized sunscreen as a necessary evil. However, this skin care advance isn’t just for the melanin-challenged; daily sunscreen use is recommended by the American Academy of Dermatology for anyone over six months of age. So whether you’re headed to Deep Eddy or Hippie Hollow, learning more about sunscreen can help save your skin this summer.
By Camille Fisher
also cause painful sunburns. This is easy to recall if you remember that “B” is for “burning.” Also responsible for causing direct DNA damage, UVB can lead to the accumulation of genetic mutations in skin cells and increase the risk for developing skin cancer. Most early sunscreens were formulated to protect skin against UVB. UVA = Aging With constant levels year-round, UVA is the most abundant type of UV radiation reaching Earth’s surface. With a longer wavelength, UVA penetrates deep into the skin affecting the connective tissue. This can eventually cause the wrinkling and premature aging of skin; remember “A” is for “aging.” This variety of UV radiation also increases skin cancer risks by generating indirect DNA damage. So how do sunscreens protect our skin? Modern day formulations rely on both organic and inorganic compounds to keep skin safe. The word “organic” in this context simply refers to the carbon composition of a compound. The inorganic components of sunscreen (frequently titanium dioxide and zinc oxide) work by creating a physical barrier that scatters UV radiation away from your skin. Imagine millions of microscopic mirrors safely reflecting UVA and UVB back into the atmosphere. Unlike the organic ingredients, these compounds are not absorbed and instead sit on top of your skin. Frequent sunscreen users may be familiar with this sticky sensation and the sweating and breakouts that accompany it. Sunscreen manufacturers also rely
on the chemical structure of certain organic molecules to shield your skin. UV radiation can actually be absorbed by the chemical bonds in these molecules—allowing UVA and UVB to be dissipated harmlessly as heat. Over time, the continued absorption of UV radiation will cause these molecules to break down. This is why reapplying sunscreen is so important. As the active organic ingredients are used up, your skin can be left unprotected. With countless sunscreen varieties on your drugstore shelf, how do you know what to look for? One common measure is the Sun Protecting Factor or SPF, and it’s important to know that SPF refers only to UVB protection. More than 97 percent of UVB radiation will be blocked by sunscreens with SPF 15; protection increases minimally with higher SPF ratings. New FDA labeling guidelines have limited sunscreen manufacturers to a maximum value of “SPF 50+.” This helps keep consumers from relying too heavily on products that confer a miniscule increase in protection. The only indication of UVA protection, however, is the term “broad-spectrum.” Now that you know what you’re looking for, make sure to purchase a product you genuinely like. The best sunscreen is not necessarily the one with the longest list of ingredients, but the one you actually wear. afm I'm pretty particular about sunscreens, but you kind of have to be when you fry to a crisp after 10 minutes in the sun. Find out what my favorites are online at austinfitmagazine.com. 06.2015 • au stinfI tmaga z ine.co m • 65
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The Hype of Hydrotherapy
Step 1: Shower
By Andy Rivadeneira, C.P.T.
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nosed with post traumatic stress disorder (PTSD). More benefits lie beyond the sensory-related aspects of the therapy though. Many athletes and active populations are using float sessions as a quick recovery method, partly because Epsom salt concentrations are so high. Due to its simple nature, floatation therapy has also struck a chord with those who embrace natural medicine. Isolation float tanks are generally filled with 1,100 pounds of Epson salt mixed in with 200 gallons of filtered water. This salt-water blend is enough to create buoyancy, enabling you to experience a zero gravity feeling while floating. I must admit: the thought of relaxing while in a state of levitation had me bouncing around, wanting to try a float. I had to delve in a bit deeper. So I reached out to Jen Wylie, owner of AQUATonic Float Spa, to help calm my curiosity.
Step 2: Put ear plugs in
Step 3: Get in, seal the pod, and relax
photography by Brian Fitzsimmons
I
f someone approached you raving about a method of therapy that could offer “an out of body experience,” chances are you might turn and run the other way. As odd as it may sound though, zero gravity, sensory-deprivation pods are gaining momentum on the therapeutic science front. With a distinct approach to relaxation and recovery, flotation therapy started as an experiment formulated years ago by neuroscientist John Lilly. The scientist was fascinated by the brain’s response to eliminating sensation, its reaction to disconnecting from one or more of your senses (i.e. touch, smell, sight, etc.). Many neuroscientists believe that separating yourself from your senses for a short period may enhance one’s ability to cope with external stressors. Sensory deprivation therapy has been around for decades, but it has recently gained recognition for its success rate in treating military personnel diag-
Q/A
with AquaTonic Float Spa owner Jen Wylie
Q: What is AquaTonic Float Spa? A: AquaTonic Float Spa is a flotation therapy facility. We offer state-of-the-art flotation tanks (pods) to maximize your R.E.S.T. (Restricted Environmental Stimuli Therapy) experience. This R.E.S.T. principle is just a modernized term for sensory deprivation therapy.
allows your mind to reach new levels of consciousness. This cognitive response allows you to channel your creative thought processes a lot more freely. Float therapy is a seamless transition from the practice of meditation—think of it as an outlet to reach new levels of physical relaxation and mental healing.
Q: What are the benefits of flotation therapy? A: Through an advanced relaxation method, R.E.S.T. offers an ultimate healing experience. When you eliminate one or more of your five human senses, the responses your body gives back are often very positive. Float sessions can significantly help stress levels decrease, easing aches and pains in the process. While most people use our float tanks to remedy aches and pains, some find it helps pique their creativity. The complete isolation from light, sound, and touch
Q: What should someone expect during their initial float? A: Float sessions range from 30 minutes to 2 hours. The one-hour float sessions are recommended to start. Once you are comfortable in the float pod, you will be greeted with relaxing music for the initial 10 minutes to prep you for the silence that follows for the next 45 minutes. When the session concludes, light music will ease you out of your deep, relaxed state.
Q: How many sessions should you try before you feel desired outcomes? A: Most people experience benefits during their first session—reporting improved sleep, deeper relaxation, and less stress. However, the third session is usually the breakthrough session. You’re able to center your focus while easily directing any distractive thoughts away. Q: What demographics would benefit the most from this form of therapy? A: We have a wide audience, from writers to athletes. For writers, it can help channel the creative areas of your brain and for athletes it’s a great muscle recovery method. Because it’s a lot harder than it seems to disconnect yourself completely from external stimulus, much of our clientele come from working class citizens looking to escape the noise of life—even for a moment.
It’s easy to have your interest piqued by this modern form of therapy. My first session in the float pod certainly helped reduce my stress levels. I personally enjoyed the relaxed mental state I achieved once I was able to slow my thoughts. It was a bit difficult settling into the feeling of floating (as I’m used to sinking like a log in water), but my initial unease was quick to drift away. Ten minutes passed, the music faded, and the water settled into complete silence. The pitch black darkness unlocked some vivid visual thoughts. My mind was as scattered as a Netflix menu. Once I centered my thoughts, I was able to sink deeper into slumber. My body felt weightless and relaxed beyond comprehension. It’s not everyday you can take gravity out of the equation. I toweled off with an advanced level of total mind and body rejuvenation I had never felt before. While I’m a stark advocate of manual therapy for advanced physical healing and body maintenance, I was taken back by the impact hydrotherapy had on me after only one session. Busy, active, and stressful lives come with a steep price. The revitalizing oasis that is floatation therapy is one way to help re-invigorate and rehabilitate those that carry a heavy load. afm
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By K im Eag le
The Skinny on Travel
Tips To Stay Fit It’s that time of year again. As you plan out your summer trips, you not only want to be swimsuit ready, but you want to stay that way on your vacation. As a personal trainer, I’ve seen so many clients work hard to drop those last pounds (in order to feel confident in that bikini) only to step into the airport and quickly start to sabotage all of their hard work. Avoid feeling bloated and gaining weight during your travels by adhering to these simple travel tips.
Prepare — A few days before you go on vacation, hit the health food store. 1. Airport meal: If you are going to be in the airport for several hours, then you will most likely be there during breakfast, lunch, or dinner. Do not start your trip by eating airport food. Not many healthy options exist here, as most food court counter fare is full of fat and sodium. If you want to avoid water retention, bring your own food. (I almost always pack a peanut butter and jelly sandwich as they’re easy to make and easy to eat.)
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2. Snacks: Pack as many healthy snacks as you can fit in your carry-on bag (and that are allowed by the airlines). I always bring a mix of cashews, almonds, and walnuts. Because they’re high in fat and can really satiate your hunger, they are a great snack to have when you’re starving. Of course, you do need to eat them in moderation. Other great snacks to have on hand include: protein bars, granola bars, and even fruit. *All of these items can either be eaten in the airport or on the plane. *Note: International travel might not allow the fruit.
Just Say “No” Since you planned ahead and have your airport meal and snacks packed, you can say “no” to all airport and airplane food. Let’s face it, there are vey few healthy options in the airport, and the snacks that are given on the airplane have zero nutritional value. Avoiding these unhealthy (and high sodium) choices means you won’t end up feeling bloated the moment you step off the plane at your tropical destination. It’s never fun putting on that bathing suit when your stomach is distended.
Hydration Once you get to your gate, go buy a big bottle of water. It’s probably the only item I recommend you buy in the airport. Don’t let your eyes peruse all the candy options at the store either. Grab the water and be done with your purchases. Staying hydrated while traveling is key to feeling and looking great. Often a travel day can be stressful and exhausting. Having a water bottle in hand will ensure that you stay hydrated and will help deter headaches and sluggishness.
illustration by Freepik.com
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On Vacation Be Active Once you hit your destination, I encourage you to be as active as possible. It’s ideal if you can get in an hour-long workout each morning. If you do this, you’ll be more inclined to eat healthy during the day. If you’re not interested in hitting the gym, see if you can find one fitness activity to try each day. For example: hiking, walking to town, swimming in the ocean, paddleboarding, surfing, etc. If you are moving, then you are burning calories.
Avoid Certain Foods In order to avoid those extra pounds while traveling, stay away from the following food options when eating at a restaurant: anything in a cream sauce, pasta, Caesar/ Ranch/Thousand Island dressing, chips, or bread at the table. That being said, it is your vacation and you should enjoy yourself. So, if any of the items above are your favorite, perhaps pick one or two days when you will indulge. The same rule applies to desserts. Instead of having a sweet every night, pick two nights that you really want to celebrate and save your treats for those evenings.
Cocktails Don’t worry! I’m not going to tell you to be sober throughout your trip. It is your vacation, after all. But you might want to limit your alcohol intake to evenings only. Daytime drinking can create exhaustion and lead to poor choices later in the day regarding food. You might also want to avoid fancy drinks like piña coladas, daiquiris, and mai tais. Did you know these drinks could have over 600 calories? They’re a huge cause of weight gain on vacation. Once again, if you must enjoy a beverage like this, pick a couple of days to indulge in one. But avoid consuming them daily.
If you can follow most of these tips, you’re likely to do great maintaining your weight while traveling. Keep your travel day healthy, exercise while on your trip, and make decent choices while eating out. Enjoy your vacation and look great in that swimsuit all season. It’s that simple. afm 06.2015 • au stinfI tmaga z ine.co m • 69
Healthy Bits The science behind health and wellness
Fitness Helps All
Every year, smoking causes 443,000 deaths in the U.S. According to researchers from the University of Texas Health Science Center, maintaining a higher level of cardiorespiratory fitness can effectively help reduce the risk of metabolic syndrome among smokers. Metabolic syndrome consists of a cluster of conditions—from increased blood pressure to high blood sugar level, excess body fat, and abnormal cholesterol levels—that occur together, increasing your risk of heart disease, stroke, and diabetes. A new study published in the American Journal of Preventive Medicine backed up the researchers claims, finding that smokers with an increased level of fitness reduced their risk for metabolic syndrome by up to 48 percent. bit.ly/1z7hYoM
# K e e pA u s t i n F i t
The Workout Doesn’t Matter
A new study published in the Journal of Applied Physiology found that athletes experience similar post-workout benefits whether adhering to an exercise training regimen or physical activity recommendations. Researchers from the Technical University of Madrid and La Paz University Hospital studied whether exercise type combined with diet type made a significant difference on body weight and composition. Ninetysix obese study participants followed a supervised, 22-week diet and exercise program. All adhered to a similar reducedcalorie diet and were randomly assigned to follow one of four different types of exercise training programs (strength training, endurance training, and combined strength and endurance training or physical activity recommendations). After working out for the same amount of time and sticking to the same lowcaloric eating habits, the researchers found that—despite each participant’s fitness focus—weight loss outcomes were positive and equally effective across the board. bit.ly/1DEcHlt 70 • au sti nfI tm agazi ne.c om • 06 .2 015
A Drink A Day Keeps the Doctor Nearby
According to the World Health Organization, excessive daily alcohol drinking is the most common cause of cirrhosis (or liver damage and/or failure) worldwide. Approximately 6 percent of global deaths are caused by alcohol, the majority of which are attributed to alcoholic cirrhosis. A new study published by the European Association for the Study of the Liver found that increased daily drinking can contribute to this liver disease. Researchers found that the risk of someone being burdened with cirrhosis increased 11 percent when moving from the moderate to heavy daily drinking classification (up to one drink a day for women and two drinks a day for men). bit.ly/1OwVncl
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What’s In the Water: Part IV
A Look at 8 Local Lakes By Heather A. Herrick and J. Jody Kelly
The infamous summer heat wave is here. Read on for a review of eight local bodies of water in the Austin area where you can get your swim on.
2. Lake Walter E. Long (aka Decker Lake); 9100 Decker Lake Road A power plant cooling reservoir, Lake Walter E. Long is slightly warmer than other area lakes in early spring. A boat ramp and several sandy areas located on the east side (toward the dam) provide access to the water, and a line of “no wake” buoys makes for easy sighting. Despite being less well
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developed and maintained than other local parks, the lake attracts many picnickers, boaters, and fishermen year round. Triathletes like to practice here since hydrilla is less prevalent than in other local lakes. It’s also the site of The Rookie, Skeese Greets, and Couples triathlons. Admission is $10 per car or $1 on foot. Parking outside the gate is free and legal. austintexas.gov/page/lake-walter-e-long 3. Lake Pflugerville; 18216 Weiss Lane Maintained as a drinking water reservoir for the City of Pflugerville, the almost constant-level lake prohibits motorized watercraft. The park area on the north side provides easy entry to the water. Because the Lake Pflugerville Triathlon and Jack’s Generic Triathlon are held here, several orange buoys can be seen bobbing in the water. On most Friday afternoons, triathlon groups can be seen practicing in the lake. A “coast to coast” round-trip swim from the north shore to the south is about 1.2 miles—the same as a half Ironman. Located 20 miles from downtown Austin, the driving distance is less of a hindrance than the lake’s overgrowth of hydrilla; a nuisance
photography by Brian Fitzsimmons
1. Barton Springs; 2201 Barton Springs Road Similar to a pool, Barton Springs is shallow on one end (to the west) and about 18 feet deep on the other end (to the east). Like open water, it has plants, animals, and a rocky bottom. The stable 68–70 degree temperature makes it popular for year-round wetsuit swimming. During hot, summer afternoons, the pool can get extremely busy, making a swim workout almost impossible. Admission is $3 per person, but is free during non-guarded hours (from 5 a.m. to 8 a.m. and from 8 p.m. to 10 p.m.). On summer weekends, there’s often a charge for parking. No boats of any kind are permitted. austintexas.gov/department/barton-springs-pool
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sometimes so challenging that triathlon organizers must hack out a swim course. However, the center of the lake is free from hydrilla. Popular with families and windsurfers, the area can become crowded on weekends in the summer. Admission is free. The lake is open from dawn until 10 p.m. pflugervilletx.gov 4. Lake Austin Covering an area of 21 miles, Lake Austin is the longest lake in town. Because private homes line both shorelines, there are a limited number of access points. The two best public places to enter the water are both boat ramps— one on the south side at the Loop 360 bridge and one on the north side at the Walsh Boat Landing off Lake Austin Boulevard. Hydrilla is minimal in Lake Austin because the lake is lowered every winter to discourage growth of the invasive weed. tpwd.texas.gov/fishboat/fish/recreational/lakes/austin/access.phtml 5. Lake Georgetown; 2100 Cedar Breaks Rd, Georgetown The best place to swim in Lake Georgetown is at Cedar Breaks Park. In today’s drought conditions, the low water level of the lake—located 30 miles from downtown Austin—makes it advisable to swim near the dam on the east side of the park. Not many motorized boats come to this area. Hydrilla is minimal, and members of the Georgetown Triathlete group practice here. Admission is $4 per car. Park hours are from dawn to 10 p.m. tpwd.texas.gov/fishboat/fish/recreational/lakes/georgetown/access.phtml
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6. Quarry Lake Quarry Lake is privately owned by Pure Austin and, aside from sanctioned events, swimmers must be members or guests of Pure Austin to swim here. Quarry Lake has steep banks, and the only easy place to enter the water is from the dock or the sandy area adjacent to the dock. A set of five, “25-meter practice buoys” near the dock is a good place for beginner swimmers to start. The Splash & Dash mini-triathlon series is held at Quarry Lake the third Tuesday of every month from April to September. pureaustin.com 7. Lake Travis The largest lake in Central Texas, Lake Travis should be the best place to swim, but drought conditions can often close public boat ramps. If a long rocky climb down to the water seems manageable to you, swimming is permitted at Pace Bend Park (2011 Pace Bend Road North, Spicewood) and Mansfield Dam (4370 Mansfield Dam Road, Austin). Both areas charge $10 per carload for day use. lcra.org/parks/developed-parks/Pages/ pace-bend.aspx 8. Lady Bird Lake Although the water quality at Lady Bird Lake is as good as most other Austin area lakes, swimming is only allowed during approved events such as triathlons and swim races. This is due to construction debris such as rebar and other sharp metal lying in many areas of the shallow lake. Those who choose to swim in Lady Bird Lake can be fined up to $118. The areas used for swimming events are cleared of most sharp debris, so there’s no need to worry about swimming into sharp metal objects at the CapTex Triathlon, the TriRock Triathlon, or the Cap 2K Open Water Race. afm austintexas.gov/austinlakes
photography by Brian Fitzsimmons
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Water Under The Bridge
You may have seen them at night, flapping their paddles in the murky water under the MoPac bridge. This group of intrepid kayak polo players is the one and only Austin Aquabats.
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By Carrie Barrett
photography by Travis Perkins
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here's never a time when something remarkable doesn't catch my eye during a walk or run on the Lady Bird Lake Trail. The graceful rowers making their way across the lake on a quiet morning, local musician Woode Wood strumming away at his usual spot on Lou Neff point, or even tourists posing in front of the Stevie Ray Vaughan statue. I'm often caught off guard by the unique views of the trail. I mean, who can resist a “thong guy” sighting? One of those ubiquitous “Keep Austin Weird” sightings happens twice a week, and if you happen to be crossing the MoPac bridge at certain times, it might stop you dead in your tracks. When you watch the action from above, you notice how kayak polo is a combination of about 10 different sports—well, 11 if you consider “bumper cars” a sport. It’s a combination of basketball, soccer, water polo, kayaking, and hockey. Two opposing teams play against each other, and the object is to score more points than your opponent. Sounds simple enough, right? But throw in open water, narrow kayaks, long paddles, a water polo ball, helmets with facemasks, a game clock, and the imminent possibility of tipping over, and you have a glimpse of what the Austin Aquabats Kayak Polo team is all about. The sport has actually been played in Austin since 1997. Team founder Ezio Ambrosetti moved from Rome to the U.S. in 1996. “I thought Texas would be like moving to the desert,” he joked. “So imagine my happiness when I saw the lakes around town.” It was perfect for the sport of kayak polo—an activity he discovered in Rome. He found the perfect spot to play right under the MoPac bridge near Austin High School— a popular site that often has people ending their runs early just to check out what’s going on down Fun Facts below. about the In my never-ending quest to emAustin brace the uniqueness of this town, I Aquabats reached out to Ambrosetti to learn Austin Kayak Polo more. “Games, all gear, and informal is a division of the instruction are free,” he said. Wait. Austin Paddling Free? You're willing to loan me a Club, a 501(c)3 non-profit kayak, gear, and a helmet for free organization. so I can learn about your sport? I'm totally in. All lessons, scrimmaging, and In usual fashion, I drag my equipment are husband down to the bridge on a free, although they do take Wednesday night (they play on donations. Wednesdays at 6:30 p.m. and Sundays at 2 p.m.) and we meet AmbroThey play twice a week under the setti and many of the Austin players Mopac Bridge in front of the Aquabats trailer. on Wednesday While seasoned players head nights at 6:30 p.m. and from the parking lot to the bridge Sundays at 2 p.m. with kayaks hoisted on their shoulders, Ambrosetti spends the Games are co-ed and all levels are next half hour helping us get suited welcome. in the proper gear. We adjust foot pads inside the boat to help gain For more information, visit as much leverage and balance as austinkayakpolo. possible. Then we put on our kayak org polo armor: padded life jackets, a spray skirt, paddles, and helmets. We walk our kayaks down to the
lake. I am amazed and relieved that Ambrosetti is so patient, especially knowing he probably goes through this same routine every week with other, unknowing newbies wanting to try their hand at this underground sport. We put our kayaks in the water, stretch the skirts over the opening of the boat, and paddle out five feet from the shore. “Awesome,” I think to myself. “This isn't so bad. We'll just paddle a bit, throw the ball around, get some pictures, and check it off the old Austin bucket list.” Wrong. “The first lesson we're going to learn tonight is how to eject yourself out of the boat when you get tipped over,” Ambrosetti said with the calm demeanor of a seasoned pro who's done this weekly for the past two decades. Now, I was never on the TV show Different Strokes, but I was absolutely having my own “Whatchu talkin’ ‘bout, Willis?” moment. We just spent the last 45 minutes getting in the boat and the first thing we're going to do is flip over and learn how to eject ourselves? “Man up, Barrett,” I tell myself. This was my idea. We were in two-feet deep water, with people everywhere, but you would have thought I had been thrown into shark-infested waters. After some verbal instruction on what to do, Ambrosetti counted to three and I was soon upside down underwater. In a flash, I pulled the skirt cord, pushed my legs out, and popped back to the surface. My pulse was about 300, but I did it. In between lessons, Ambrosetti gave us more information on the sport. • The game consists of two, 10-minute halves. • Each team has five players. • The “court” is actually called a pitch. • You can advance the ball using your paddle or hands, but you can only have possession for five seconds before passing it on to someone else. • If someone's hand reaches for the ball, you have to move your paddle or it’s a foul. • It is legal to tip someone over if they have the ball. • It's a fast moving game, and all team members play both offense and defense. We were in the water working a little on ball handling when one of the other team leaders hollered, “Beginners time to play!” Before I knew it, we were on the pitch and were soon thrown into a full-fledged, 10-minute scrimmage with a mix of other beginners and members of the National team. Talk about ripping off the Band-aid! The game started and players charged toward the ball. My entire body was tense. I was so nervous about tipping over, yet I found myself in the center of the action trying to take shots on goal, make passes, and get my boat turned around with some sense of grace to get back on defense. Throughout the scrimmage, coaches and players shouted out tips and advice from the sidelines. I wasn't expecting to be thrown right into the mix, but it was exhilarating to be completely out of my comfort zone. Every now and again, I would look up at the bridge as the sun was setting and see people standing there, looking down at us. “I know what they're thinking,” I said to myself. “They're thinking this is one of the most unique things they've ever seen.” And they're absolutely right. It was a blast. A blast of adrenaline, fear, excitement, tension, competition, and fun. I highly recommend giving it a try. (But only if you don't mind being flipped upside down first.) afm 06.2015 • au stinfI tmaga z i n e . c o m • 83
Train
6 Simple Keys to Sports Recovery
“You’ve got to rest as hard as you train.” Being a professional athlete is all about tearing down your body and then rebuilding it all over again. While most of the population doesn’t have enough time or interest in eating, sleeping, and breathing their sport, they can benefit from learning how to recover properly between workouts. The old school knowledge states that if you’re not hurting, you’re not getting stronger. But that’s only half the equation. Often what sets athletes apart is not how hard they train, but how hard they recover. Here’s a list of tricks and techniques—in general order of importance—to make sure you’re getting the most out of every second of hard work you log. 84 • au sti nfI tm agazi ne.c om • 06 .2 015
photography by Max Thilen
By Payson McElveen
Sleep Surely no one is surprised to see this one at the top. A minimum eight hours are required for healthy individuals to feel rested and operate at full capacity. In my experience though, athletes often need more than that. For those of us with kids, demanding jobs, and other obligations, sleep is often the first thing to get sacrificed when you’re tight on time. Recent studies show that having a solid circadian rhythm is just as critical as pure number of hours spent asleep. (That is to say, you’re probably better off sleeping eight hours from 11 p.m. to 7 a.m. consistently, rather than getting nine hours of sleep starting at inconsistent times.) Humans are creatures of habit and routine, and the more rested and in rhythm we can wake up each morning, the better our bodies and minds will perform.
Nutrition We literally are what we eat, with most of our bodies completely new at the cellular level every six months. In my experience, there are no “silver bullet” diets that yield magical amounts of extra energy or health. Eating a balance of carbohydrate, fat, and protein is essential. One thing that often gets overlooked is timing. For optimal recovery, try to have a readily digestible (usually carb-heavy) meal on-hand within 30 minutes after the end of a workout. I like to cook large portions of white rice early on in the week, and then mix it with some stir-fried veggies or a
few eggs for a quick way to get the recovery process started. After showering, stretching, and foam rolling (more on that below), I’ll usually cook up a more protein- and fat-rich meal to help with muscle re-building and longer-term energy. This second larger meal should be within 2-3 hours of the workout.
Active Recovery Much of recovery is about carrying healing nutrients to damaged muscles via blood flow and circulation. One great way to achieve this is through light exertion. On the bike, this could be 30-60 minutes of very easy spinning on flat terrain. I like to call these days “glass crank” rides, where you pretend your cranks are very fragile, and require a gentle spin in order to avoid breaking them. It’s also important to note that a faster pedaling cadence is more effective for these kinds of rides, as it reduces the strain on the muscles. A short 10–20 minute walk can achieve similar benefits.
Stretching It’s one of the oldest techniques in the book, and that’s possibly one of the reasons studies so often try to debunk its benefits. I keep it in my evening routine simply because it makes sore muscles feel better. Create a 10-minute routine before bed each night that hits all the major muscles groups: quads, hamstrings, calves, hips, back, arms, etc.
Foam Rolling and Massage Foam rolling is all the rage these days. Much like stretching, there seems to be plenty of research both “proving” and “disproving” the benefits of myofascial release, but I keep it in my bag of tricks as it makes my muscles feel better directly following a work out and the next day. If time allows, getting worked on by a massage therapist is preferred, but spending several minutes using a foam roller each evening certainly achieves many of the same benefits.
Compression I am a true believer in compression wear as an aid in recovery. During the Whiskey 50 (a 50-mile mountain bike race in Arizona) this spring, my legs started cramping late in the race. I was in a battle with two other riders though, so backing off wasn’t an option. (Pedaling through cramping muscles is not only excruciating, but very damaging to myofibers.) Directly following the race, I had to jump in a car and drive the seven hours home. In terms of recovery, this was a recipe for disaster. Just like every race though, I had packed my compression tights. I’m sure many of us have experienced swollen ankles and that achy feeling following a long drive or flight, regardless of hard exertion before. After peeling off my compression tights, the difference was striking: no swelling. Instead, compresion wear often leads veins and arteries to appear dilated; which means, they’re carrying fresh, healing blood to where it’s needed most. afm
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Workout
Less Time, More Strength by Diane Vives, M.S., C.S.C.S., N.S.C.A.-C.P.T., F.M.S.
Build single leg power with this complex training set
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ingle leg strength and power are often overlooked in the gym. To be faster or increase your capacity to do more work in less time, you must make your movements more powerful. This assumes you are ready to load for higher levels of strength and power. It is not something we train for right out of the gate. We first must work on the foundation of general conditioning and basic strength. Having said that, let’s take a look at a circuit strategy that allows us to take it up a notch. A complex training set is defined as using a strength movement followed by a similar, explosive movement. This is a high intensity set, but by adding an active recovery movement, we allow active rest while still incorporating productive strength and stability work. When combined, the following three movements round out the complex training set. Crush it and have fun!
photography by Brian Fitzsimmons performed by Nyky Helmcamp at Travis County Strength
Lower Body Strength
Rear-Elevated Split Squat with One Arm Carry
Purpose: Emphasize strength in the single-leg stance and increase stepping and striding mechanics that positively influence speed and quickness. The extra challenge of loading with the opposite arm creates diagonal load and core stability demands. Start: With one foot elevated behind you on a step or box. The box is used to maintain position and balance while shifting as much body weight on the forward foot as possible. The box height allows the torso to remain in an upright posture and not force an excessive forward angle. • Hold the kettle bell in one arm, opposite to ground-based foot, in a front carry position close to your body. Make sure the ground-based foot is aligned forward. • Use flexion of the ankle, knee, and hip (triple flexion) to lower the body into a single leg squat position. If looking from the side view, the mechanics should look the same as the two leg squat version. • Maintain a neutral posture with a long spine while descending slow and controlled. • Push through the floor with the ground-based foot to perform triple extension to return to start. Tweak down: Perform a two-leg traditional dumbbell squat. Tweak up: Perform a single-leg squat with no assistance from box or step. 06.2015 • au stinfI tmaga z i n e . c o m • 87
Workout
Lower Body Power
Single-leg Box Hop
Purpose: Focus on the explosive take off of a single leg and land on a box to reduce impact stress at landing. Start: Standing tall in a single-leg stance with a box in front of you that allows for a smooth take off and landing—usually just below knee height. • Perform a quick counter movement by using fast, partial triple flexion to load the power position. • Without holding at the bottom of the movement, perform an explosive hop onto the box. (This high intensity hop should have a quiet and controlled landing in a power, quarter squat position.) • Carefully step off hurdle to avoid impact loads in this set. Tweak down: Perform a two-leg vertical jump onto a box that is below knee height. Tweak up: Perform 3 consecutive hops together over 3 hurdles (instead of box) with the least amount of time on the ground in between the hurdles as possible.
Active Recovery Movement with Upper Body
Feet Elevated Push-Up to Pike
Purpose: A combination of strength movements that develop strength in the pushing motion as well as working mobility in the shoulder complex. The incline foot position places an increased amount of bodyweight on the upper body load—increasing the intensity of the movement as well as positioning the body for the pike. This is also a good way to practice getting used to an inverted (or handstand) position.
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Tweak down: Perform on the ground and walk hands toward foot position only as far as you can maintain a straight or neutral back. Tweak up: Use a stability ball to create increased stability demands or add an external load by wearing a weighted vest.
Want a guided look at these movements? For a more detailed look in action, check out the workout video on austinfitmagazine.com/Videos/
photography by Brian Fitzsimmons
Start: In a push-up position with feet elevated on a box or bench. Hands should be at a width just outside the shoulders. Shoulders should be depressed and maintain the space between the ears and shoulders at all times through set up and movements. • Perform a push-up, return to the top of the push-up, then take small steps with the hands toward the box until the arms and torso are in line for the pike. • Hold the movement for a moment to establish control and good pike alignment. • Walk the hands back down to the push-up position.
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Sports and Outdoors June 4–7 ESPN X Games The X Games are back in town for their second year to showcase more than 200 of the world’s best athletes in the action- and adrenaline-packed sport disciplines of skateboarding, BMX Park, BMX vertical, BMX big air, motocross endurance, motocross speed, and rally car racing. Nicki Minaj headlines the music portion of the evening on June 5, with some of the biggest names in the entertainment industry—from Metallica to Kid Ink—following her lead over the course of the weekend. circuitoftheamericas.com/ xgamesaustin June 8 Dam That Cancer Cheer on a field of 100 paddleboarders as they paddle the length of Lake Austin and back—a 21-mile, dam-to-dam stretch. The fundraising paddle, now in its sixth year, benefits the Flatwater Foundation, a non-
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profit organization that provides access to mental health services for people in need who are affected by a cancer diagnosis. A post-paddle after party at Hula Hut will include a DJ, food and drinks, raffles, and giveaways. flatwaterfoundation.org/ damthatcancer June 12–14 Fit Foodie 5K Quite possibly the most mouthwatering 5K ever, Cooking Light and Health’s The Fit Foodie 5K is a celebration of food, fitness, and having fun. Runners and foodies alike are invited to join in this jam-packed weekend at Mueller Lake Park. Start off with a scenic race course and finish with food and drink samples, interactive demonstrations from acclaimed fitness and culinary talent, a yoga sweat session, and fun giveaways. Crossing the finish line never tasted so good. bit.ly/1dlFzbW June 13 Hike Blue Hole Regional Park Grab your swimsuit, lather on some sunscreen, and jaunt on down to Wimberley
photography by Brian Fitzsimmons
SCHEDULED MAINTENANCE SCHEDULED MAINTENANCE
June 6 Chocolate Workshop Ever wondered how chocolate was made? Learn how cacao is transformed into chocolate with Austin’s own SRSLY chocolate (srslychocolate.com) owner, Bob Williamson. Watch as cacao beans are cracked, winnowed, and refined into chocolate and taste some of SRSLY chocolate’s creations while you learn about cacao's history and impact on our past and present. Learn sweet tooth basics and go home with the best reward ever: a bar of finely handcrafted chocolate. bit.ly/1FouSzY June 10 Saké Tasting Join the Texas Sake Company as they host free saké tastings at their North Austin tasting room. (Saké is a Japanese alcoholic beverage made from fermented rice.) The company brews craft saké in small batches using centuries-old techniques to create bold, crisp, refreshing saké at its finest. Enjoy a drink by the glass, talk to the toji (or saké brew-master), and take a couple of bottles home to share with friends or keep to yourself. The event is free if you RSVP. Kanpai! (Cheers!) bit.ly/1A7uYpI
June 12–14 Blanco Lavender Festival Spend the day picking lavender bouquets and sipping lavender lemonade in the shade at the 11th Annual Blanco Lavender Festival. Tucked an hour west of Austin, the tiny town of Blanco— and its surrounding lavender farms—plays host to visitors and speakers as well as culinary vendors and aromatherapy aficionados once every year. blancochamber.com June 18 Summer Sunset Yoga Stretch deeper into that Half Moon pose as you watch the sun sink below the scenic Hill Country horizon. Once a month, Resolute Fitness hosts an outdoor yoga class on the pavilion of the Austin-renowned events and wedding venue, Villa del Lago. The hour-long session is open to the public. on.fb.me/1AgkKJ9 06.2015 • au stinfI tmaga z ine.co m • 95
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June 4 – June 7 ATX Television Festival Calling all television addicts! The ATX Television Festival is here. The film festival is the first event of its kind in Austin dedicated
June 5 BOOM First Fridays Whether you’re in search of an outlet to destress from the workweek or want another excuse to hang out with friends, BOOM Self-Defense is the place to be on a Friday night. The first Friday of every month, BOOM hosts an hour and a half, hands-on selfdefense class at the new Hiit Fit Gym in South Austin. Designed to simultaneously teach you combative techniques and drills and give you a workout, this fun sweat session is followed by drinks and light refreshments—giving you an opportunity to get to know your sparring partner a bit better. bit.ly/1GqoQv7
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June 16 Dill Pickle Making You might be surprised to learn that fermented dill pickles contain live, probiotic cultures that are nutritiously good for you. Learn the stages of fermentation, troubleshooting common pickling problems, and how to store homemade pickles from those that know pickles best, the Hat Creek Pickle Company. bit.ly/1b7sZes
June 6 Gipsy Kings at Moody Theater Secure a seat, but don’t plan on sitting down anytime soon as you watch Grammy Awardwinning group The Gipsy Kings perform their chart-topping hits at ACL Live. With more than 20 million albums sold, The Gipsy Kings transport listeners to the sounds of southern France with flamenco guitars and booming Spanish vocals—making you want to sway the night away. With mixes of flamenco, rumba, salsa, and pop, their performance is sure to raise the roof and leave you dancing out the doors. acl-live.com
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Food and Drinks
to celebrating the love of the current world of television as well as the appreciation of its past and what it holds in store for the future. Watch new series premiers, current hits, and cult favorites and sit in on Q&A panels with industry experts, cast members, and show creators in attendance. This year, there is a 150 panelist lineup. atxfestival.com
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to join Hill Country Outdoors for a guided hike and languid swim at Blue Hole Regional Park (featured in this month’s Discover! section on page 98). Surrounded by old-growth Cypress trees, the spring-fed Blue Hole swimming area is nestled on more than 126 acres of protected land. It’s a beautiful, treasured oasis located just a short, 45-minute drive south of Austin. Admission is $9 for adults, $5 for kids, and free for ages 3 and younger. bit.ly/1DQrmZS
TEXAS
Rides & Races Featured The Fit Foodie 5K
Submit your event online at austinfitmagazine.com
June June 6 Dog Days of Summer 5K San Antonio, TX carreraraces.com/dogdays5k.asp June 7 Skeese Greets Iron Girl Triathlon Austin, TX • skeese.com/pages/Info.html June 11 Maudie’s Moonlight Margarita Run 5K Austin, TX • thetrailfoundation.org June 13 The Fit Foodie 5K Austin, TX • runsignup.com/Race/TX/Austin/ FitFoodieAustinTX
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Fun Ruck & Kill That 5K Austin, TX • goruck.com/fun-ruck/c/70
Vern’s No Frills 5K Georgetown, TX • noexcusesrunning.com
XTERRA Off Road Triathlon Muleshoe Bend, Spicewood, TX • bit.ly/1BSXyBc
June 21 Lake Pflugerville Triathlon Pflugerville, TX • bit.ly/1EmbItf
June 14 Race to Build 10K/5K Leander, TX • georgetownrunningclub.org XTERRA Trail Runs 16K/6K Muleshoe Bend, Spicewood, TX racerevolutions.com June 20 Dos Rios Splash and Dash 5K New Braunfels, TX • bit.ly/1GkTJ8R
June 26 Midsummer Night’s Dream – Women’s 5K Run San Antonio, TX • bit.ly/1GTKiun June 27 Keep Austin Weird 5K Austin, TX • keepaustinweirdfest.com/5k Color in Motion 5K Austin, TX • colorinmotion5k.com/Austin Capt'n Karl's Trail Series – 60K/30K/10K Pedernales Falls, Johnson City, TX traverserunning.com
JuLY
AUGUST
July 2 Firecracker 5K Evening Run San Marcos, TX • bit.ly/19KEc47
August 1 Texas Beer 5K Austin, TX • atxne.ws/1JLWkHf
July 4 Firecracker 5K Lago Vista, TX lagovistajuly4.org/firecracker-5k-fun-run
August 2 Jack’s Generic Triathlon Lake Pflugerville, TX • jacksgenerictri.com
Freedom 5000 5K Austin, TX • raceatx.com July 5 Tri For Old Glory Martindale, TX • redemptionrp.com/Tri4OlGlory July 11 Orange Leaf Half-Marathon/5K New Braunfels, TX • bit.ly/1bPFRqN XTERRA Off Road Triathlon Magnolia Hill Ranch, Navasota, TX racerevolutions.com July 12 XTERRA Trail Runs 21K/11.5K/6K Magnolia Hill Ranch, Navasota, TX racerevolutions.com Couples Triathlon Austin, TX • couplestri.com July 18 Capt'n Karl's Trail Series – 60K/30K/10K Muleshoe Bend, Spicewood, TX traverserunning.com Hill Country Kids and Family Tri Kyle, TX • hillcountrykidstri.org July 19 Marble Falls Triathlon Marble Falls, TX • marblefallstri.com July 21 Splash & Dash Series Austin, TX • bit.ly/1fZ0BGT July 24 El Chupacabra de San Antonio 5K/10K San Antonio, TX • runintexas.com/sachupa
August 8 Capt'n Karl's Trail Series – 60K/30K/10K Colorado Bend, Lampasas, TX traverserunning.com August 9 BadAss Brazos Half-Marathon/10K/5K Waco, TX • runproject.org/race/badass-brazoshalf10k5k August 15 Dragon's Den Half-Marathon/10K/5K San Antonio, TX • dragonsdenhalf.com Vern's No Frills 5K Georgetown, TX • bit.ly/1zgOLbD XTERRA Off Road Triathlon Cameron Park, Waco, TX • racerevolutions.com August 16 XTERRA Trail Runs 21K/10K/5K Cameron Park, Waco, TX • racerevolutions.com August 18 Splash & Dash Series Quarry Lake, Austin, TX • bit.ly/1fZ0BGT August 22 Habanero Hundred 100-Mile/100K Buescher State Park, Smithville, TX trailracingovertexas.com/habanero-hundred August 23 Alamo Beer Marathon/10K/5K San Antonio, TX • scallywompus.com AuGUSTO 12K/8K San Antonio, TX • carrerathon.com August 29 Capt'n Karl's Trail Series – 60K/30K/10K Reveille Peak Ranch, Burnet, TX traverserunning.com
July 26 TriWaco Triathlon Waco, TX • triwaco.org 06.2015 • au stinfI tmaga z ine.co m • 97
DISCOVER! Tell us about it! Give us a shout at @AustinFit. We'd love to hear about your experience!
Blue Hole Regional Park
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Thanks to Regina Kubelka, owner of Hill Country Outdoors, for recommending this month’s trail. HCO is an outdoor and social club focused on fulfilling the outdoor and social needs of Austin. Learn more about them at hillcountryoutdoors.com.
photography by Travis Perkins
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ncircled by ancient cypress trees, this spring-fed swimming area is a true Central Texas treasure. Blue Hole Regional Park is a natural oasis nestled on 126 acres of protected land in Wimberley. Access the swimming area via the Cypress Creek Nature Trail just off of Wimberley Square, about 45 minutes southwest of Austin. The trail takes you on a short, 15-minute walk; meandering lazily through towering cypress and cedar trees flanking the banks of Cypress Creek. Enjoy the sound of the spring as it babbles over rocks and trickles down into tiny waterfalls. Let yourself be serenaded by the birds singing high above in the tree canopy. The terrain is flat, alternating between dirt, mulch, crushed granite, and paved sections. On the hike, you will eventually encounter a barricade to protect private property on the creek. Continue to the right to stay on the official trail. Soon, you will find yourself at the entrance to the swimming area—marked by a rain collection cistern and bathhouse. Allow the weight of the world to wash away with a dip in the cool, emerald green water. * To get to the trailhead, travel on U.S. 290 west to Dripping Springs. Just past the H-E-B in Dripping Springs, turn left on Ranch Road 12. Enjoy scenic Hill Country views for the next 15 miles and park on Wimberley Square. The nature trail entrance is one block from the heart of Wimberley Square, near the intersection of Ranch Road 12 and Old Kyle Road. Look for a wooden sign and public restrooms (adjacent to The Lumberyard shopping center). Admission to the swimming area is $9 for adults, $5 for kids, and free for ages 3 years and younger. From May 25 to September 7, the park is open daily to the public from 10 a.m. to 6 p.m. No pets are allowed. ** On Saturday, June 13, join Hill Country Outdoors for a guided hike and swim at Blue Hole Regional Park followed by a group dinner on Wimberley Square. Visit their club calendar at HillCountryOutdoors.com for details and to RSVP.
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