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REAL. WORLD. STRENGTH. Come see how you match up in a workout that challenges “real world strength!”. Strongman training has become a very popular method of training because of how well it develops total body strength and pushes the body to new heights. While most exercises in a gym are stationary and performed in a well-fixated position, Strongman Training challenges the body to find strength and stability using awkward and unique implements. Whether it is pulling a sled by rope, flipping a tire weighing hundreds of pounds, or carrying heavy objects for distance, Strongman Training can help you find strength you didn’t even know you had.
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Contents
March 2015 Features + Cover Stories
46 Starting on page
Sustainability in the City
26 Bar None
These locally based nutrition bars are putting the “pro” back in protein
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36 Finding Her Ride
Feeling the rhythm of the beat is just half the fun for Cyc Fitness instructor, Rachel Grosz
70 Time to Tape It Up Is Kinesiotaping therapy the key to preventing injury and improving performance?
86 Active Release Technique
Meet a new form of manual therapy that relieves soft muscle tissue injuries
cover illustration by Red Rider Studios; contents photography by Winslow + Co
Get to know those who are leading this city toward a more eco-friendly future.
Contents
March 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
30
FAQ
42
24 Build a Raised Garden Bed Start exercising your green thumb skills this spring
LIVE
32 Fit for Duty Training for triathlons and serving the community go handin-hand for this local officer 40 In Stride with the Tribe Seeing a foreign country on two fast feet was a more purposeful method of travel 57 The Evolution of SXSW The multi-day music, film, and interactive festival celebrates its 28th anniversary this year 8 • au st i nf Itm agazi ne.c om • 03.2 015
LOOK
60 Product Reviews New and effective pieces of gym equipment you have to see (and try) to believe 66 What’s New to Austin Gym, swim, yoga, mimosa. Repeat.
FEEL
72 What’s In the Water: Part I A look beneath the surface at the quality of our city’s rivers and lakes 74 Yoga and Postural Restoration Regulate breath, optimize airflow, and never move beyond your limits 78 Blood Lab Basics: Part II Knowing how to read your lab results is part of being self- and health-aware
TRAIN
80 Stepping Outside the
Comfort Zone
One amateur bike rider recently committed to try CRIT racing at the Driveway Series 84 Life as a Diabetic Fitness
Competitor
News of her diagnosis didn’t stop one woman from competing in the events she loves
76
Healthy Bits
94
Events Calendar
88 Tips to Tackle Injury
and Illness
Don’t let your next sprain or sinus drain send you to the couch 90 Spinal Strength Challenging twist and lift exercises to enhance spine mobility and side body strength
96
Rides & Races
98
Discover!
photography by Brian Fitzsimmons
Fuel
20 Mahi Mahi Vera Cruz A savory dish deserving of a spot on your dinner table
What’s in Your Purse?
T
We’re All In This Together
here is no shortage of opinions these days on the global nature of our lives. From the World Wide Web and global warming to social media and international finance, we exist in a hyper-connected environment where each of us is affected by factors from all over the planet. The sheer scale of this evolution is staggering and its implications on how we live are far-reaching. While the quality of our environment is not a new conversation, with increased industrialization of major population areas worldwide, new questions and concerns about how to protect our natural resources have surfaced and—no matter what side of the discussion you are on—the dialogue is an important one. With over 150 new citizens arriving in Austin each day, traffic, air pollution, water availability, green space, and quality of life are no longer someone else’s problem. The fact is that we are all in this together, and it will take all of us working collectively to deliver the right solutions. The good news: there is a lot of energy focused on this new reality. Driven by a multitude of societal factors such as economics, generational value shifts, and practical necessity, among the more transcendental movements is the concept of the “sharing culture.” More and more products, services, and assets are being made available with a peer-to-peer model that engages, empowers, and exploits the power of community to change the way we live and work. Right here in Austin, these new paradigms are already taking hold. Transportation companies like Car2Go and Uber are transforming the way people get around town. House and room rental companies like Home Away and AirBnB are redefining how we view our personal living space. Quality of life priorities are driving lifestyles in new directions. One of the beneficiaries of this shift is wellness. Clean air and water, more green space and bike trails, less stress spent on getting where we’re going, and nutritious food on the table are major league players in the quest for health and fitness. And while the first step toward change is often the toughest, sustaining these pillars of health is no less challenging. In this issue, we examine some of Austin’s great innovators who are out in front of these crucial living transformations and their plans to make them stick. Our Sustainability in the City issue is here to give you a glance into what’s going on around town to make your city better now and in the future. Also in the issue, we have a great feature on SXSW Sports you won’t want to miss. And finally, with spring right around the corner, we are introducing a new monthly gardening section geared to help you become a better green thumb. More and more, I find myself reflecting on how fortunate I am to live in Austin, Texas; in the great, old USA. It most certainly is a place worth preserving—today and for generations to come. Keep Austin Fit,
Lou Earle, Publisher, CEO 10 • au sti nf Itm agazi ne. c o m • 03.2 015
Publisher/CEO Louis M. Earle COO & Associate Publisher Alex Earle Managing eDITOR April Cumming Creative Director Weston Carls Copy Editor Alicia Dietrich Director of Marketing & Communications Carrie Crowe Senior Advertising Consultant Betty Davis Advertising Consultants Jessica Martinez, Brittany Summerford Associate Digital Coordinator Gretchen Goswitz Operations Assistant Leila Noone Writers Kelly Arthrell, Carrie Barrett, Steve Cuddy, Tony Dreibus, J. Jody Kelly, Regina Kubelka, Amy Neuzil, Lauren Pape, Andy Rivadeneira, Stephan Schwarze, Nate Turner 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
Publisher’s Letter
From Our Readers
How do you #KeepAustinFit? STEP INTO SMOOTH. Cushioning has evolved. Try on the Fresh Foam Boracay at your local Run Store. Or learn more at newbalance.com/freshfoam
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 @dine_atx, @siebrock, @femfortis, @martilynneyoga, @adoseofdaphne, and @beyondfitaustin 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!
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. ©20 5 Ne ©2015 N w Balanc Balanc anc nc ce Athlet hletic hl ic cS Shoe, h e Inc. hoe hoe, Inc n nc
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© 0115 N ©20 ©201 Ne ew B Ba alan la lanc anc an a ce A Atth hlet hle et etiic c Sho hoe hoe, hoe oe, o e Inc. Inc nc.
SMOOTH BY DESIGN.
With the Fresh Foam Boracay, data-driven design and intelligent geometries combine to create a smooth, continuous ride every time. THIS IS #FRESHFOAM. THIS IS #RUNNOVATION.
Contributors Thank you to AFM’s contributors who make this magazine a worthy source of health and fitness information in Austin.
Alissa Podber Alissa strives to make people aware of the importance of fitness in managing diabetes by speaking to groups and organizations. She enjoys inspiring others to achieve goals from fighting obesity, depression, and other physical limitations. People ask her all the time for fitness and nutrition advice including how they can get healthy and how to get in shape for anything from a wedding to a summer bikini. She has competed in five fitness competitions nationwide within the last six years and has called Austin her home since 2008. You can keep up with Alissa by following her at fitalissa.com where she blogs about diabetes and fitness and interviews leading authorities on the subject. fitalissa.com
Mason Wheeless For the past 18 months, Mason Wheeless has traveled to destinations around the world working with nonprofit organizations as a board member of Goodwill Globetrotting. Through the organization, Wheeless has developed an intense passion not only for travel and seeing new places and new things, but for the people he meets along the way. When not traveling, Mason works as a member of the Conley Sports team to produce the Austin Marathon and Half Marathon and the 3M Half Marathon, as well as several smaller local races throughout the year. He serves as the voice of encouragement to help friends, family, or anybody with a listening ear, find health and fitness through the joy of running. Wheeless also takes any opportunity he gets to speak to area groups on the topic of substance abuse, recovery, and the possibilities of life after addiction. Twitter: @invertedm
Red Rider Studios Norma Jeanne Maloney (who designed this month's cover illustration), has been in love with typography, graphic design, musical iconography, and paint for as far back as she can remember. She started painting signs for the race tracks in Lexington, Ky. in 1984. After moving to San Francisco in 1990 she attended the California College of Arts and Crafts for design where she honed her skills and found her true calling, painting signs that made her client’s business stand out among the many store fronts of San 14 • au sti nf Itm agazi ne. c o m • 03.2 015
Gretchen Goswitz Gretchen currently works as Austin Fit’s associate digital coordinator, but recently took on the challenge of writing for the magazine. She received her B.S. in journalism from the University of Colorado in the breathtaking city of Boulder. After graduating, she moved back to her home state of Texas to attend St. Edward’s University, where she completed her MBA in digital media management. Goswitz has spent her life committed to fitness. She is a certified yoga teacher, as well as a competitor in gymnastics, springboard diving, and running. In addition to writing and designing for Austin Fit, she also works as the social media specialist for Austin-based company, Epic Bar. In her free time, she can be found meticulously examining new growth in her garden, experimenting with paleo recipes in the kitchen, planning adventures to unfamiliar cities, cuddling at home with her cat and two dogs, and working after-hours as a wedding calligrapher. @gretchengoswitz
Martha Pyron, M.D. Dr. Pyron obtained her medical degree from The University of Texas Health Science Center in San Antonio, completed a residency program in Family Medicine at Southern Colorado Family Medicine, and pursued a fellowship in Sports Medicine at Michigan State University, Kalamazoo Center for Medical Studies. After becoming board certified in both family medicine and sports medicine, she started her career as a team physician for Penn State University. She then returned to Texas to work as a sports medicine specialist and team physician for the University of Texas at Austin. Dr. Pyron is the founder of Medicine in Motion and is an active member of the American Medical Society for Sports Medicine and the American College of Sports Medicine. She teaches athletic training classes at UT students and is the medical director for the Exercise in Aging Research Laboratory. medinmotion.com
Francisco. After school Norma Jeanne worked as a scenic for the film industry. In the summer of 1996 she opened the doors to Red Rider Studios, a sign and commissioned works studio in the heart of the Mission district. Red Rider’s signature vintage style combined with a modern design sensibility were soon seen claiming store front windows, awnings, entrances and interiors across Fog City and the larger Bay Area. Personal works echo Norma Jeanne’s affair with a day’s-goneby era and offer an homage to the idols of her youth. Her style with a brush and board is immediately identifiable while her skill and training as a sign painter and scenic give her a broad range of illustrative styles to pull from. Red Rider relocated to Austin in 2008.
Write for AFM Letters should include the writer’s name, address (email included), and daytime phone number as well as a short description (250 word max) of the article premise. Send to Story Ideas, AFM, 2201 N. Lamar Blvd., Suite 220, Austin, TX, 78705. Email address is editors@ austinfitmagazine. com . Response
time may vary greatly due to publishing dates. Detailed submission guidelines will be provided by AFM as appropriate.
Submit FitFocus Photos Photos must be original artwork submitted in 300 dpi. Include credited photographer’s name, title of photo, and location in an email with the photo attachment. Email photos to fitfocus@ austinfitmagazine. com . Images
published in Austin Fit Magazine become the property of AFM.
Letia Actual Arthrosurface Knee HemiCAP® Patient and Triathlete
THE ACTIVE ALTERNATIVE TO A JOINT REPLACEMENT Total Knee Re placement (le ft) versus Arthrosurface HemiCAP® (rig ht)
After injuring her knee, Letia underwent multiple failed surgeries with painful complications. She was desperate to find a solution that would allow her to return to triathlon competitions. Later, she discovered an alternative solution known as the Arthrosurface HemiCAP® implant. Just six months after the HemiCAP® surgery, Letia returned to triathlon training and living an active lifestyle again.
Learn how the HemiCAP® technology is preserving joints and changing lives.
Visit www.arthrosurface.com Actual Arthrosurface® patient shown. Individual results may vary. Seek professional medical advice for specific personal care.
On the Web What our readers like
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The Secret(s) Garden If plants could talk, what would they say? Would they want more water or less? To be planted in compost or soil? To stand alone or be surrounded by other green-leafed friends? This web-only piece will bust a few gardening myths that all green thumbs should know. Gear Testing: Behind the Scenes AFM contributor and unofficially-official gear tester Nate Turner had fun trying out new products for this month’s LOOK section piece, “Rolling, Slamming, and Landmining.” Watch bonus video of the products in-action on our website, austinfitmagazine.com.
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16 • au sti nf Itm agazi ne. c o m • 03.2 015
photography by Brian Fitzsimmons
Want to challenge and test your strength? Tap open this video at the gym and follow along as personal trainer and our TRAIN section writer, Diane Vives, coaches you through mobility exercises like the T-Spine Rotation, Half Get Up, and Prone Row.
JANUARY 2015 Huffington Post and SELF Magazine
BEST OF THE BEST. T O P G Y M I N T H E N AT I O N
PURE AUSTIN Quarry Lake, Austin TX “Outdoorsy types will find a lot to love about this gym, which overlooks its own private lake, encircled by a running trail. When you’re not strengthening your core in a paddleboard-yoga class or on the stunning two-story rock-climbing wall, you can watch the action unfold out of the gym’s soaring windows or from the cycling and yoga deck. Next trip, we’ll visit a grocery store with a staff R.D. for a personalized nutrition session.” – Reporting by Jolène Bouchon
THE INDOOR GYM FOR OUTDOOR PEOPLE
F it Fo c u s Cliff Diving Andreas Hulliger of Switzerland dives from 27 meters off the cliff face of Islet Vila Franca do Campo during the first training session on the fifth stop of the Red Bull Cliff Diving World Series in Azores, Portugal. Photography by Paulo Calisto
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Send your active lifestyle photos to FitFocus@ AustinFitMagazine.com for a chance to be published. Guidelines are provided in our Fit Focus photo album on Facebook.com/ AustinFitMagazine
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At RAIL, you don’t just get in better shape, you become a better athlete. Our program is designed to be different every time. With each change you awaken different muscles, which makes you move better, react quicker, be stronger in your sport. And in your life. Visit pureaustinspeedshop.com or contact us at railtraining@pureaustin.com for a free trial pass and then be ready to compete better. At everything.
ENGINEERED FITNESS FOR ATHLETIC LIVING
Fuel
Mahi Mahi Vera Cruz By Kelly Arthrell, Culinary and Hospitality Instructor at ACC
What You Need
How to Make It
¼ cup olive oil
1. Preheat oven to 425 degrees Fahrenheit. Have glass baking dish ready.
1 yellow onion, sliced thin ½ cup green olives, pitted and cut in half 4 cloves garlic, minced 3 tablespoons capers, drained 1 28 ounce can diced tomatoes, drained ½ cup dry white wine
2. Heat 2 tablespoons olive oil in large sauté pan over medium-high heat. Add onions to pan and sauté until translucent. Add garlic and sauté until fragrant. 3. Deglaze pan with wine and cook for 1 minute before adding tomatoes, capers, olives, oregano, bay leaves, and remaining olive oil. Simmer for an additional 12 minutes. Remove from heat and season with salt and pepper to taste.
1 tablespoon oregano
4. Spoon a small amount of the sauce in the bottom of the glass dish and spread evenly. Place the fish side by side in the glass dish on top of the layer of sauce.
salt, to taste
5. Top with remaining sauce and bake uncovered for 15 minutes.
2 bay leaves
pepper, to taste
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6. Serve hot. If desired, serve with something to soak up all of that tasty sauce, such as crusty bread, brown rice, or a baked sweet potato.
photography by Schaffer Visuals
4 filets of mahi mahi, 6 ounces each
In the Garden with Gretchen
How to Build a Raised Garden Bed W Greet the upcoming spring season by exercising your green thumb. By Gretchen Goswitz
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Through Austin Fit, I have partnered with the Sustainable Food Center to learn everything I can about building a successful garden. Their teaching garden coordinator, Ellen Orabone, has agreed to work closely with me—and tolerate my never-ending questions. Essentially, she’ll be providing the knowledge, and I’ll be writing about it. Assuming we’re all novices, we’ll all be learning together.
Why Build a Raised Garden Bed? Even if you live in an area that has optimal soil for planting seeds, a raised garden bed is still an option to take into consideration. If you live in West Austin, an area plagued with minimal topsoil and excessive limestone, save yourself the headache of trying to dig into the ground and build a raised garden bed. With a raised bed, you can control the depth of soil you’re working with. Growing root vegetables like carrots, beets, and radishes will be no problem because they’ll have ample room to root down. There will also be fewer weeds and critters meddling in your garden. Poor soil will be a thing of the past as you’ll have the ability to mix in your own compost and grow
photography by Schaffer Visuals
ith the cover story of this issue focused on sustainability, the staff at AFM saw this as a perfect opportunity to start a gardening section in the magazine. It’s our way of showing you how to get directly involved in growing your own food and, in return, improve your health and the health of those around you. We realize that gardening is a long-term process— so we’re giving the topic its own monthly column. My hope: to pique your interest enough to give your green thumb a try. Disclaimer: I am NOT a gardening expert. I grew up occasionally helping my grandma in her garden, but didn’t try it myself until this past fall. My house already had garden beds in the backyard when I moved in so, with the help of family and friends, I planted a vegetable garden. Some plants thrived and some died as soon as the temperature dropped below 50 degrees (R.I.P. tomato plants). This initial gardening experience brought me so much joy—from watering and weeding to watching it grow. I imagine it’s a lot like parenting, except plants don’t give you any backtalk. I may be a beginner, but I hope you can trust me enough to start your own garden and reap the rewards right along with me.
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In the Garden with Gretchen
your garden without worrying about soil compaction. Bonus: if you have back problems, raised beds are accommodating and don’t require nearly as much hunching or stooping around.
Getting Started Building your own garden bed is the first step forward in our adventure. Do it correctly the first time, and you won’t have to do it ever again—or at least for a very long time. Raised beds are incredibly durable and surprisingly easy to make. Before breaking out the power tools, figure out where you want to place your bed. You’ll want a spot that receives a minimum of 6–8 hours of sunlight a day. If it receives most of the sunlight in the morning, that’s even better. Search for a flat surface. If you must work on a slope, plan to put your drought resistant plants near the top of the garden bed, since water will gravitate toward the bottom. Consider your water source. Whether rainwater or city water, the Central Texas semi-arid climate means your garden will need substantial watering. Once you’ve decided what size bed you’re going to build (4’ x 4’, 4’ x 8’, etc.), mark where the corners of the bed will rest by digging 2- to 6-inch holes in the ground. You’ll see why we do this a little later.
photography by Schaffer Visuals
Materials I recently learned how to make a raised garden bed at the SFC’s Bed Construction Class. Construction required very few materials, so the intimidation factor quickly vanished. When we built raised garden beds at the SFC, we made them 4’ x 8’ in size. If you choose to build one that large, be sure to enlist the help of a friend. For a regular sized backyard,
I suggest building a 4’ x 4’ bed. Here’s what you need:
• Cordless power drill with Phillips head • 1 inch drill bit • 8 boards @ 2” x 8” x 4’ (or buy 4 @ 2” x 8” x 8’ and ask the nice folks at Home Depot to cut them for you)* • 1 board @ 4” x 4” x 8’, cut into lengths of 16” • Screws - Wood screws, Phillips head, 3.5”, at least 32 of them *Tip: choose a rot-resistant wood that's not pressure treated (ie: cedar or spruce mix).
Instructions: 1. Find a flat surface to work on 2. Lay wood so that crowns of wood face in. Place on top, perpendicular to two 4” x 4” blocks.
Our
TRADE-IN PROGRAM makes it easy to get the bike you want.
3. Pre-drill holes with 2” screws. Puncture only the first plank; do not pre-drill into the 4” x 4”. Drill two holes on each side, both off-center on opposite sides. 4. Hold the screw in the pre-drilled hole and slowly, steadily—using your body weight to apply pressure— drill the screw through both pieces of wood until it is flush with surface. Stop pushing the power drill on the screw if you start to hear a jumping/skipping sound. You don’t want to drill to come off the divots on top of the screw—if it does, it will be very difficult to move the screw into the board. 5. Once all four 4” x 4” boards are attached to two 2” x 8” x 4’ boards, you’ll need to lay this assembly on its side. Align the third 2” x 8” x 4’ board to the exposed side of the 4” x 4”, creating a perfect right angle with the boards. Make sure the crown of the board is facing inward. Pre-drill two holes, and then drill in two more screws like before. 6. Turn the unfinished bed on its opposite side to attach the fourth and final 2” x 8” x 4’ board. Repeat step 5. 7. Place the “feet” of the bed into the ground where you dug the holes. To keep out weeds, cover the floor of your bed with cardboard or wet newspaper prior to putting in soil and compost. For every 6” of soil, use 2” to 3” inches of compost, and then mix thoroughly with a turning fork (or your hands).
Next month, we’ll put this bed to use by planning out and planting our spring garden! We’ll address the best kind of soil to use, the purpose of compost, what kinds of plants grow best in the springtime, and more. afm 03. 2015 • au stinfI tmaga z ine.co m • 25
CHECK OUT OUR INVENTORY OF PRE-OWNED BIKES! www.BicycleSportShop.com
Fuel
Raising the Bar These locally made energy bars are finding tasty ways to keep Austin weird. The Austin Fit staff tore off the wrappers and put them to the test.
Flavors: Beef Habanero Cherry; Bison Bacon Cranberry; Lamb Currant Mint; Turkey Almond Cranberry; Beef and Liver with Sea Salt Gluten-Free, Paleo Friendly, Low Glycemic
26 • au sti nf Itm agazi ne. c o m • 03.2 015
“I enjoyed the Turkey bar. The berries and seasonings gave it a unique taste. Almost like Thanksgiving in a bite.”
“The Bison bar is amazing! The Liver bar is definitely for a small market though.”
photography by Brian Fitzsimmons
Epic Bar Started by Austin natives, Taylor Collins and Katie Forrest, Epic Bar is a staple for anyone adhering to the paleo diet. After a brief stint living as vegetarians, the husband and wife team decided to reintroduce meat into their diet. Shortly thereafter, an epic idea was born. Epic creates meatbased protein bars, offering unique savory flavors like beef, bison, lamb, turkey, and liver—their newest release. With products that contain between 10–16 grams of protein, Epic Bar is nothing short of nutrient dense. Although the taste of these bars is generally revered, the texture may take some getting used to (think thick, soft jerky). Once the taste is acquired, don’t be surprised if you find yourself storing them in your glove box, office drawer, gym locker, purse, or in the pantry underneath a sticky note with your name on it. epicbar.com
Oatmega Oatmega looks like a candy bar. It crunches like a candy bar. And yet, it’s low in sugar, high in fiber, and full of Omega-3’s. This bar uses grass-fed whey protein, and while it doesn’t have that “chalky” taste that’s associated with many other bars and powders, it definitely resonates with the palate as a distinguishable protein bar. Oatmega is best suited for someone trying to manage a sweet tooth by substituting in healthier options. It’s light, but decadent and reminiscent of a rice crispy treat. Trevor Ross, who once worked in Austin’s booming tech scene, initially started making protein bars just for himself. As a former engineer, he focused on the science behind a protein bar that would feed both mind and body. Once he figured out the perfect recipe, the demand for Oatmega bars grew, and still continues to grow today. givebar.com Flavors: Chocolate Mint; Chocolate Peanut; Vanilla Almond; Brownie; Wild Blueberry
“It was pretty delicious but still had that faint protein powder aftertaste.”
“You could probably trick your brain into thinking you're eating a chocolate bar. But not as 'natural' as I would like.”
Gluten-Free, Non-GMO
“Tastes like trail mix in a soft bar form. No trace of distinct cricket flavor.”
“Earthy, tastes healthy. Texture is awesome—not too crunchy and not too chewy.”
Hopper Whether you like it or not, crickets are infiltrating the American diet. While entomophagy (eating insects) is not uncommon in other parts of the world, Western culture has been slow to adopt this bug-eating habit. Now that it’s making a mark in the protein bar business, people are learning more about the benefits; it’s the most sustainable form of protein, it’s glutenfree, and it doesn’t have an overbearing taste. The Hopper Bar—created by Jack Ceadel, John Tucker, and Marta Hudecova—is the direct result of an active lifestyle, creativity, and the desire to have a powerful social impact. Similar to the way Americans acclimated to raw fish and seaweed when sushi first arrived on the food scene, the Hopper bar team is determined to normalize the use of cricket flour (finely ground crickets). Each individual bar contains approximately 25 crickets, but we solemnly swear you’ll never be able to tell. hopperatx.com Flavors: Berry & Pistachio; Peanut Butter, Cherry and Cacao Gluten-free, Soy-free, Low-Glycemic, Non-GMO 03.2015 • au stinfI tmaga z i n e . c o m • 27
Fuel “The Radical Raspberry Lemon bar tastes like gummy bears!”
“Really heavy on the figs and dates—which I assume is something that vegans like.”
Flavors: Cashew Apricot; Cacao Nib & Almond; Coconut Pecan Paleo, Vegetarian, Gluten-Free, Low Carb, Low Glycemic 28 • au sti nf Itm agazi ne. c o m • 03.2 015
Flavors: Bodacious Blueberry Vanilla; Mega Maca Chocolate; Colossal Coconut Mango; Fabulous Ginger Peach; Radical Raspberry Lemon Bar; Outrageous Orange Kale Vegan, Gluten-Free, Soy-Free, Organic
“This bar could be a meal replacement. The bar is thick and I felt energized after just one bite.”
“The cacao nib almond was not as flavorful as I would've hoped.”
photography by Brian Fitzsimmons
Outlaw Bar The Outlaw Protein Bar is a mini bar that packs a punch. Weighing in at only 1.13 ounces, it comes in three tasty flavors and packs a hearty 10 grams of protein. Outlaw Protein and Energy Fuel is likely to be the best option for anyone who has a tough time incorporating the recommended nutrients in their diet. For anyone with a larger appetite, Outlaw also offers a mega-sized bar made up of three mini bars in one package. It should come as no surprise that a registered and licensed dietitian and nutritionist crafted this special snack. Founder Laura Chavez applied her 20 years of experience in the health industry to create a texturally satisfying protein bar that fits in the diets of vegetarians, paleo followers, gluten intolerants, and everyone in between. outlawprotein.com
Bearded Brothers These raw, vegan bars have managed to strike the perfect balance between flavor and texture. People have been making energy bars for a while now, but somewhere along the way they all began tasting the same. Bearded Brothers broke the mold with their energy bars by keeping it simple with everything from the packaging to the ingredients. Caleb and Chris, the duo behind the namesake, have a passion for the great outdoors and leading an active lifestyle that shines through in this satisfyingly sized snack food. The variation of flavors is commendable. However, this bar may be more appropriate for those hunger pangs that hit you at the office rather than before a post-marathon training session. beardedbros.com
FAQ By Carrie Barrett
Guidance for working out Life’s conundrums
Why are four-leaf clovers considered good luck?
In the same way that winning the $500 million Powerball jackpot is considered good luck, so too is finding a four-leaf clover. Why? Because they are so rare! It's estimated that there are over 10,000 three-leaf clovers to every one four-leaf clover. According to Irish tradition, the four leaves ward off evil spirits and represent the virtues of faith, hope, love, and luck. So, if you find one, consider yourself one of the lucky few! If you ever spot a leprechaun, however, get it on video and post it on YouTube.
What are some tips for a SXSW first-timer?
Even for a local, attending SXSW is like surviving a grueling ultra race. The key to a successful SXSW experience is pacing. (Sound familiar, my fit athletes?) Don't try to do too much in one day. In the same way that you plan every mile of your race, plan your days in advance. Have a schedule of “must-see” shows, but also leave some time open for rest and unexpected surprises. SXSW has introduced me to some now-famous musicians like Norah Jones and Imagine Dragons. One day they’re playing at Guero’s and the next day, they're winning Grammys. How cool that we live in a town that gives life to so many careers! Also, just like a long race, make sure you eat well and stay hydrated. It sounds cliché, but live music is just so much better when you're not hangry.
After working out, should I wash my face with water or something more thorough? We all know that working out is awesome because we sweat, burn calories, and feel the endorphin bliss for hours after training, but you know what else happens? Our pores expand, making it easier to get rid of the dirt and grime we’ve collected throughout the day. Therefore, it’s best to wash your face with a gentle cleanser while you're still warm and sweating from your workout. If you wait too long, your body cools down and your pores contract, thereby trapping those impurities your skin has collected. If you wash your face with warm water just after your workout, your pores are more open and your skin will thank you for it. (And so will your friends when you meet them for that post-run happy hour.)
Do you have a health-care question that needs addressing? Submit your healthy conundrums to FAQ@austinfitmagazine.com (please include your name, email address, and phone number with your question). 30 • au sti nf Itm agazi ne.c om • 03.2 015
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Fit DUTY By Lauren Pape
For
Police officer Ryan Halley never stops chasing his personal record. and serving his In high school, Halley played soccer and was country and active on the track team, community go but didn’t consider himself a runner. That hand-in-hand is, until he joined the school’s cross country for this Austin team to keep his endurance up during the police officer. soccer off-season. When he turned out to be better at cross country than soccer, he focused his efforts on running and quickly grew to enjoy logging miles during long, earlymorning and after-school practices. After high school, Halley moved to Lubbock to attend college at Texas Tech University. Racing fell to the wayside until his family invited him to run in a 15K event at Germanfest in Muenster, Texas. Although it had been a long time since he competed in high school and he didn’t have experience training for competitive long-distance races, Halley won first place in his age group. The success piqued his interest in racing, and he soon signed up for several other races. He began to develop a training pattern, and soon saw improvements in his race times. When a friend insisted he would enjoy competing in more challenging races, Halley decided to sign up for the Longhorn Half Ironman triathlon in Austin, which includes a 1.2-mile swim, a 56-mile bike ride, and a 13.1-mile run. Not wanting to commit to expensive racing equipment, Halley purchased the bare necessities needed to compete in the race— including a bike that he planned to sell shortly afterwards. When he saw his finish time though, he challenged himself to beat it in
triathlons
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another race. “Just like in Muenster, I crossed the finish line, and I got that bug,” Halley said. He fell in love with triathlons during that race and returned to Lubbock to discover a huge triathlon community in the area, which later spurred him to start a triathlon club at Texas Tech. Through the club, he qualified for the 2008 Collegiate Triathlon National Championship where he ran the ninth-fastest race time out of participants from Texas. Today, Halley has competed in 32 races, logged well over 1,000 race miles, and has developed a competitive spirit that pushes him to improve at each event. “I’m not really competitive with others, and I think that’s the thing that I really like about triathlons. The majority of the competition is against yourself,” Halley said. “It’s just you and the clock.” While his racing career accelerated, Halley took on another challenge and joined the Marine Corps. From December 2003 to December 2011, he served in the Marine Corps Reserve and was called into active duty five times—not including an extremely physically demanding boot camp, one weekend of service each month, and two weeks of service in the summers. He served in both Iraq and Afghanistan, experiences he said forced him to grow up quickly and learn how to push himself while also supporting a team. “That was really my first exposure to team-building exercises,” Halley said. “Running in formation was a change from just running however I felt. And not only were we running, but now they wanted us to shout while we were running.” Halley was assigned as the Company Training Non-Commissioned Officer, with duties that included coordinating daily physical training and administering the annual Physical Fitness Test and Combat Fitness Test. He participated in several on-base fun runs and joined the 100 Mile Club by running more than 100 miles while deployed in Iraq. After serving for eight years, Halley moved to Austin with his
photography by Lauren Pape
Training for
“That’s the thing I really like about triathlons. The majority of the competition is against yourself. It’s just you and the clock.”
Halley transitioned from the Marine Corps to training for triathlons.
wife, Jessica. He continued his education at Texas State University and graduated with a Bachelor of Arts in communication studies before deciding to serve his country in yet another way—as a police officer. While training in the police academy, his athletic abilities did not go unnoticed, as he was one of two recruits selected to instruct physical training in the absence of an instructor. In 2014, he began work as an officer at the Bee Caves Police Department. Halley said it was a natural transition from the Marine Corps to police officer, but while some skills can be applied to both, they are fundamentally completely different. “It’s very challenging,” he said [of being an officer]. “There’s very little supervision, so it places a lot of responsibility on you. In the Marine Corps, you’re always going to function as a unit. You’re always going to have a minimum of a few hundred guys with you. As an officer, there’s a lot of times where it’s just you, and if there’s a question that comes up, you better make the right call.” According to Lieutenant Vicente Montez of the Bee Caves Police Department, Halley handles the responsibilities of an officer well. Montez said he is honored to work alongside a hero who truly lives up to the Marine Corps Values of Honor, Courage and Commitment. “They’re the real first line of defense,” Montez said. “It’s people like Ryan and all the other men and women that go out there and protect this country in hostile situations that allow people like myself to enjoy freedom and be a police officer.” Montez said he’s often seen Halley’s “humble servant’s heart” take him above and beyond to serve both the community and the department. “I never hear him say the word ‘no.’ I don’t think he knows the word,” Montez said. “He’s the only one I’ve ever worked with that can go run a full race and then come to work afterwards.” 34 • au sti nf Itm agazi ne. c o m • 03.2 015
Halley also had a role in updating the department’s physical fitness requirements. In the past, each officer was required to pass the yearly Cooper Standard, which included a 1.5–mile run, as well as a certain amount of push-ups and sit-ups. Regardless of age or gender, every officer was given the same test. Now, the Texas Department of Public Safety has recommended more functional fitness test options. The first is a low-impact rowing exercise, designed for older officers and those with joint issues that could be made worse by running. The second is a combat fitness test based on CrossFit movements and includes wall ball, box jump, dead lift, push press, and row machine exercises. Montez said that when it came time to select an officer to implement the DPS changes at the Bee Caves department, there was no question who he would pick. Halley’s next goal race is the New York City Triathlon in July, where he is registered in the First Responder Division and will race on a police team against fire and EMS teams. He started training four months prior to race day and has a strict routine of swimming, biking, and running up to 20 hours per week in addition to following a nutrition regimen he’s sculpted over the years. While he’s raced in many forms of triathlons, marathons, and Ironman competitions across the country, each race leaves him eager to set a new personal record. His last full Ironman was no different. “I beat my goal by a lot,” Halley said of the race. “I was very, very pleased, and then I started looking at my time, and realized that my bike time was 6 hours and 6 minutes. I thought ‘Six minutes? I can shave six minutes.’ Well now I have to do another one, and I have to shave those six minutes.” While Halley’s satisfaction with his race times may never last long, he says it only inspires him to be stronger and faster for the next event. “Any time you have a race that’s not up to your expectations, that’s even more motivation to sign up for the next one,” he said. afm
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g n i l e e F the Rhythm
For Cyc Fitness instructor Rachel Grosz, keeping the beat is just half of the fun. By Tony Dreibus
photography by Brian Fitzsimmons
A
s the lead ’cycologist’ at Cyc Fitness, Rachel Grosz, 23, puts her clients through a 45-minute, sweat-inducing, weightlifting spin ride, keeping to the beat of the music blaring in the studio just north of downtown Austin. The thing is, she can’t actually hear the music. “I have the worst job for a deaf person,” said Grosz who moved to Austin from Madison, Wis., in July. “I teach a beat-based class, and my job is to keep the rhythm.” Grosz wasn’t supposed to be an active person. After contracting an inner-ear infection called viral labyrinthitis as a 1-year-old, she was left with very little hearing in her right ear and none in her left. It threw off her balance and doctors said she would never be able to participate in any activity that required any semblance of coordination. That lasted two years. When she was 3, Grosz was taken to see The Nutcracker, Tchaikovsky’s fairy tale ballet of a prince, the Mouse King and the Sugar Plum Fairy. It was then, she said, that she fell in love with dancing. Her mother, who’d never told her what
the doctors had said, enrolled her in a ballet class. “I was just like the other kids,” Grosz said. “Clumsy, a little off kilter, head probably still weighing more than my body. But I had no clue that I wasn’t like everyone else; that I was any different.” She continued dancing, focusing on ballet, until she was a sophomore in college, accomplishing many goals along the way as a class leader. But because ballet dancers are under incredible amounts of scrutiny about their weight, height, strength, and grace, it began to take a toll on her emotionally, she said, so she hung up her slippers. Without the activity that had consumed her life for more than 15 years, there was a noticeable void in her life. To fill it, she turned to another activity that requires strong feet: running. It wasn’t something that came naturally to her as she’d only run maybe two miles at a time prior to taking up the sport. But soon she was hitting the pavement almost every day. She started running short races—a 5K here, a 10K there. That was soon followed by a couple of half marathons, and eventually a full 03.2015 • au stinfI tmaga z i n e . c o m • 37
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marathon: The St. Jude’s Marathon in Memphis, Tenn., in December 2012. It wasn’t easy, she admitted, and at about mile 20 she was ready to be done. But she persevered, as runners do, as she has done her entire life, accomplishing something she never dreamed possible. “I had found something no one could tell me I couldn’t do,” Grosz said. No person, that is. Her knees, however, were screaming. Searching for some sort of cross training, a friend suggested she give cycling a try. More specifically, Cyc Fitness. The Cyc method of fitness is a beatbased, intensive spin workout using weights and mimicking moves seen in several sports such as volleyball, boxing and swimming. Because it’s beat-based, she at first found it difficult because she couldn’t keep time and couldn’t hear the instructor—all of the sounds were jumbled into one through her hearing aid. Still, she muddled along. As with any good workout, sweat was in ample supply. Not wanting to damage her hearing aid, Grosz said, she would take it out. “It’s like a light bulb went on,” she said. “All the treble went away, but I could hear the bass. That was all I needed, to hear the bass and a little bit of the instructor’s voice. “When I figured out [that I could] ride without my hearing aid, the entire thing changed for me. It was just me and that beat.” The hardest part about being hearing impaired isn’t the inability to hear, she said, it’s that she’s missed a lot—that is, she’s been left out of certain groups and felt unqualified for certain jobs. As a child, kids made fun. Because of that, Grosz said, she tried to hide her impairment. She wouldn’t tell people she couldn’t hear them and would often miss parts of conversations despite the partial hearing in her right ear and being able to read lips. She’d stand with other kids and act like she knew what they were saying, taking cues from those around her. “Growing up, I really tried to avoid telling anyone about my disability,” she said. “I tried to fit in with everyone else and act like I was no different. A lot of that came from being teased.” She doesn’t hide it any longer, and 38 • au st infI tmaga z ine.co m • 03.2015
speaking with her you probably wouldn’t know she was deaf. Instead she finds ways to compensate for her hearing loss, including when she’s instructing a class at Cyc. She’s gotten good at hearing— actually feeling—the beat in her chest. The “thump-thump-thump” is easily felt thanks to a good sound system, and she often falls back on her years of dance training when she had to keep time or avoid falling behind during a routine. “When I can’t hear the beat, I feel it, because I’ve been keeping the rhythm for so long,” Grosz said. Grosz said the biggest problem when instructing isn’t hearing the music; it’s hearing herself. Knowing how much to project her voice into the microphone can be difficult because she can’t hear what the riders in the class can. To make sure she’s speaking to her clients at the correct volume, she brings in an instructor about once a week who tells her if she’s talking at an appropriate level. She’s gotten good at “feeling” how loud she’s talking. Grosz has come a long way from the infant whose doctors said she’d never be an active person. From being a ballet dancer for more than 15 years to accomplishing a marathon to becoming the lead cycologist who manages and trains instructors at Cyc Fitness in Austin, she’s found there’s little she can’t accomplish. She’s often reminded of her favorite sayings—”I am only one, but I am still one. I cannot do everything, but I can do something. And because I cannot do everything, I will not refuse to do the something that I can do.” People can accomplish more than they think, Grosz said, and she’s living proof of that. Doctors said she’d never be active—she proved them wrong. She couldn’t hear the music at first—then she realized she didn’t need to hear it because she could feel it. As for staying fit, life can be a struggle, but she honestly believes that those who put forth the effort to overcome any obstacle they face can attain their goals. ”If you’re of the mindset that you can’t, then you won’t,” Grosz said. ”For me, I have to accept that I need to work harder to be able to do the things that everyone else can do without effort. But every time I feel like something is holding me back, I find a way to not let it hold me back.” afm
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Running with the Tribe
Experiencing a new country and culture was best done on two feet—with locals using dramatic hand gestures, encouraging me to run harder. By Mason Wheeless
40
photography by Rebecca Charles
T
he air is not reaching my lungs fast enough. I cannot breath. I cannot catch my breath. As far as I can see in front of me, the hills keeps rising. On either side of me, my new friends and running partners speak quietly and calmly to each other in a language I don't understand. Occasionally, my running partners look at me to show me a hand gesture. They push their palms down toward the ground, indicating that I should slow down. My heart is exploding, and they look bored. Yet they want me to slow down even more; further adding to my growing humiliation. Finally we reach the top. The hills level out a little bit and now we can see what is spread out in front of us. There are miles and miles of lush green coffee and tea plantations. The terrain flattens out, and I have a chance to catch my breath. Our pace levels out a little, and we spend the rest of the time meandering through tiny villages along dirt roads. We take shortcuts through backyards and cut through fields. My friends Robert, Peter, and James greet their friends as we run by them, always with a smile or a laugh. We pass children in different colored sweaters representing the various schools we pass along the way. They are amazed to see a “mzungu” (white man), and they point and stare. My new friends teach me to greet them in Swahili. I wave and greet them. They just stop in their tracks and watch us as we go by. Most mornings our runs would end with a pick-up. About a half-mile from home we would begin to increase the pace. As I strained and strode with everything I had, they would run casually next to me. Robert would often look at me, running with me step for step, and make a little sign with his hands for me to run a little harder. I am doing my absolute best not
to face-plant on the rutted dirt roads. He is toying with me. At the end we would finish together and fist bump. I would bend over trying to catch my breath in the thin Kenyan air, and they would wait. After a few minutes, we would stretch together, and they would walk me back to the gates of the home I was staying in, making sure to deliver me back just as safely as they had found me earlier in the morning. That was how I spent my mornings four to five days a week for the two and a half weeks we spent in Karatina. We were there to work with an organization called Cheerful Special Home that serves as a place to live for developmentally disabled adolescents as they attend school. We were adding space for sleeping as well as extra toilets and showers. Mama Margaret, the organization’s angelic leader, opened her home to us, even asking her sister to stay with her for the entirety of our stay to help with cooking and cleaning. Our time there was spent working, walking around the village at night shopping for dinner and any extra daily needs, meeting friends of Mama Margaret, and taking small adventures like the two-hour drive we took to stand and take pictures on the actual equator. Most mornings, I would go on inside for breakfast served by our host Mama Margaret so I could get my day started with my friends from Goodwill Globetrotting. Sometimes though, we would make the short walk into Karatina and have hot tea or instant coffee with milk and sugar and a mandazi—a sort of breakfast bun. Each morning before breakfast I would wake up, dreading those first climbs up away from Karatina, forcing myself out of bed well before anybody else in the house had begun to stir. I would dress downstairs and go outside, making sure the dogs that protected the house
had been put in their kennels so they wouldn’t have me for breakfast. (One morning I didn’t make quite sure enough and had to rapidly scale a wall to avoid them.) As I made my way out of the gate, James, Robert, and Peter would make their way down the sloped driveway to greet me. As they walked me home, it was important to them to meet me at the gate so they knew I was safe. They felt responsible for me—just another tiny facet of their culture that I came to appreciate. Those morning runs were the highlight of my time there. I looked forward to the warm greetings of my new friends, and I equally dreaded those first 20 minutes of climbing that were inevitable no matter the route. I treasured every step. Running in far-off places is a chance to see places as they exist when nobody is paying attention. A chance to see tiny villages come awake each morning, the chimneys fill up with smoke and field workers heading off with their shovels over their shoulders and moms carrying babies with them into town to buy the day’s groceries. The minivans that double as school busses would pass us each morning, the clamor universal to school children pausing just long enough to point and shout at the mzungu running next to the bus. We went to Karatina to donate time and goods to Cheerful Special Home. We did that. Each of us who traveled with Goodwill Globetrotting felt terrific about what we had accomplished when it was all said and done. Between you and I though, I was the one who came away from Karatina having gained the most. I will never forget the guys who welcomed me into their lives and shared their morning runs with me. I will never forget the people and places we got to see when nobody knew we were looking. afm 03.2015 • au stinfI tmaga z i n e . c o m • 41
Q&A with Lifestyle Blogger, Camille Styles of CamilleStyles.com
What’s In Your Purse? If your bag somehow caught fire and you could only save one item, what would it be? My iPhone! What is the latest makeup or beauty product you purchased and what do you like most about it? Since I’m 6 months pregnant, I’ve been trying to take really good care of my skin using all organic products. I love Tata Harper’s Resurfacing Mask—I’ll slather it on at night and in the morning my skin looks instantly more radiant.
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What is your favorite go-to pampering pick me up? I love a great massage. Since I spend so much time in front of my computer and carrying around my daughter, nothing feels better than getting all those knots in my shoulders worked out. Go-to workout? Every morning, my husband and I take our daughter for a long walk around our west Austin neighborhood (those hills are killer!). I also love the spin classes at Ride. What motivates you? I’m inspired by the energetic and positive people who surround me. I feel so fortunate to work with some of the most creative people I know on a daily basis. Of course, my brilliant husband and sweet daughter are always my greatest sources of inspiration and make my life so fun!
Favorite quote/mantra you live by? “Find joy in the ordinary.” Who do you admire or look up to as a role model? My mother. She has always taught me to enjoy the little things in life and find a way to always do what I’m passionate about. Also, to always sit up straight! Favorite fashion style trend you’re loving right now? All the fashion-y
photography by Brian Fitzsimmons
What staple items do you always carry in your purse? My iPhone, a small notebook and pen (preferably a black Le Pen) for jotting down ideas, bareMinerals lip gloss, ginger Altoids, blotting papers, hand sanitizing wipes from Honest Co., and my Clare Vivier wallet with cash and cards. If my 2-year-old is in tow, I always carry an extra diaper and a snack bar. If I’m location scouting or traveling, I’ll toss in my Sony RX1 camera. When I’m headed out to dinner, my bag gets scaled way down to a tiny clutch that holds my lip gloss, keys, credit card, and phone.
sneakers that are out right now! I can throw on a pair with skinny jeans and a blazer for a chic, comfortable look that takes me from morning meetings to afternoon play dates at the park. Go-to guilty pleasure? I wish I wasn’t such a late-night snacker, but I always have to end the day with something sweet! If I’m out, I love the brioche donuts at laV and the “fried milk” at Uchiko. If you could give our readers one
entertaining tip to always try and follow, what would it be? My number one party hosting tip is to just be yourself and have fun. When a host is comfortable and laid-back, guests soak up those vibes and everyone ends up having a great time. One fashion tip? Don’t be afraid to find a signature piece that you love and feel amazing in…and then wear it all the time.
always seem to include something by Imagine Dragons, Sia, Calvin Harris, Rihanna, and Taylor Swift. I like party music that’s fun and high energy. The thing you love most about Austin… The sunshine-y weather and the equally sunny people who live here! afm
The best entertaining playlist… It changes a lot, but right now my playlists 03.2015 • au stinfI tmaga z i n e . c o m • 43
THE FITTEST IS COMING.
5.30.15 Register at afmfittest.com
By April Cumming Photography by B r i a n F i t z s i m m o n s
S u s t a i n a b i l i t y
i n
t h e
Take a glance at some of Austin’s up-and-coming trendsetters who are all too eager to lead this city toward an eco-friendly future.
O
Our City is growing. Understatement of the decade? Perhaps. Hard hitting reality? Most definitely. According to the Austin Chamber of Commerce’s website, the population of Austin grew 37 percent between the years 2000 and 2010. And a demographic study published by the Austin Business Journal in 2014 showed that a net 110 new residents arrive in the city each day. Skyrises continue to one-up each other in their attempts to garner more clout and touch the clouds. Suburbs—once mere blips on a map—are now part of the expanding Austin metropolis. With all this vertical and horizontal growth, it can be easy to distance ourselves from the idea that we are still one community; we are still one city. For those of us born and raised in Austin, this town is like a best friend we decided to marry years ago—before the media ever fell in love with them and they became famous. We still love this city, stepping aside to watch our best friend stand in the spotlight day after day. ‘Isn’t Austin wonderful?’ we ask ourselves rhetorically. If you’re like most Austinites, this city will always have a part of your heart—even though you now have to deal with, as every couple in a marriage is bound to face, the occasional conflict. It infuriates us as we sit bumper-to-bumper in traffic, but we quickly forgive our city after a run around the cypress-tree lined Lady Bird Lake trail. Beauty has a price, and the price of downtown living is no exception. But, for some, being in the heart of the city that has won over their hearts is worth the cost. As much as Austin gives and takes from us, we often forget that we also have the power to give and take a major toll on it. So, what is sustainability? It’s about staying connected to the environment we live in and the community around us. It’s about maintaining our relationship with our surroundings in a conscious, yet outwardly effortless way. Sustainability is something the people and businesses in the following pages strive for on a daily basis. While they each approach the issue from different angles, they are all connected in a similar quest: to lead by example and make this city a better place—a better version of itself— for the future.
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C i t y
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Professor Dumpster Not many people can say they’ve lived in a dumpster for a year. Unless you’re related to the Muppet character Oscar the Grouch. But Dr. Jeff Wilson—also known as “Professor Dumpster”—just celebrated one year of living in a dumpster this February. For 365 days, he managed to call the hunter-green hued, 33-square-foot dumpster on the Huston-Tillotson University campus home—equipping his abode with a CO2 air quality control tester (for safety purposes) and rainwater harvesting system (so he could water his raised garden beds out front). Wilson, a college dean and environmental science professor at the central East Austin university, kept the dumpster on campus to cut down on the cost and environmental impact of commuting by car, sure. But more importantly, he kept it stationed on campus to serve as a learning tool for students and members of the Austin community to observe, admire, and hopefully take home a few low-impact living and sustainable ideas of their own. The idea for the project came to Wilson at a time of heightened boredom with the “minutia of the publications and things I was writing about,” he said. He knew if he wasn’t excited about what he was talking about and teaching, his students wouldn’t be either. His intention with the project: to turn the dumpster into a sustainable house and teaching lab. “This was an experiment to test to the absolute limit if you can be healthy and happy in
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a very small space. This dumpster, at it’s core, is a conversation box,” he said in a statement on his website, dumpsterproject.org. He repurposed one of the inside walls with chalkboard—he is a professor after all and needed somewhere to write—and retrofitted one of the fork pockets on the side of the dumpster (the slots garbage trucks slide their metal prongs into when collecting trash) into a mailbox from which he would soon receive fan mail. The dumpster project and Professor Dumpster sparked many conversations—both locally and nationally—on how we can all, as a community, live on less. Perhaps all we needed to see was someone like Dr. Jeff Wilson stand up and do it. In the past year, over 100 different media outlets have set foot in his front yard. And he’s welcomed each one of them in to his dumpster—his home—at all hours of the day and night, to take a look around. It’s not an extensive tour to take, but therein lies the beauty of the project. This past December, Wilson said, parents approached him saying their kids wouldn’t stop asking them for a dumpster for Christmas. After getting a glimpse at the way the professor lived, the kids apparently saw the dumpster as a cool, new, land-based fantasy version of a tree house. They might be on to something there. So what’s next for the professor who will probably never lose his unique nickname? Rumor has it he’s already got his students working on another low-impact living project.
has testified three times on energy and water at the U.S. Senate Committee on Energy and Natural Resources. “They want expertise and they want to hear what academics think,” Webber said of his consulting trips to D.C. “The advantage I offer them is I don’t make money depending on how they vote. I just tell them the truth.” But Webber doesn’t just know how to talk the talk. He drives a hybrid car to campus each day and is currently in the process of renovating his childhood home he recently bought from his parents. “Most homes in the 70s and 80s weren’t that environmentally sensitive, so it was a crappy house with single pane windows that leaked a lot,” Webber said, noting that he’s ”Sometimes remodeling it to have efficient it’s cheaper water heaters and solar panels, to just turn installing rainwater harvesting to water a fruit and vegetable off the lights garden, and is building the than to buy garage so it’s pre-wired to solar panels.” charge electric cars. The thing he’s most proud of as a professor has been seeing where his students end up. “I’ve taught over 1,000 people and the way I measure my success is through them—it’s one of the few jobs in the world where your success is driven by other people’s Each time Dr. Michael Webber walks success. Seeing them become professors, past the Chemistry building on the UT go to national labs, and go to industry is campus, he looks up to the window really exciting,” Webber said. where his dad’s office used to be. “I went Sitting comfortably in his office, he’s to grad school knowing I wanted to surrounded on three sides of the room be a professor like my father,” Webber by stacks of books, some more neatly said, glancing up again as he passes by shelved than others. The majority of the the building. It’s a simple, comforting spines read off predictable keywords reminder that he’s continuing a legacy. like ‘green,’ ‘environment,’ ‘energy,’ In the nine years Webber has been ‘earth,’ and ‘oil,’ but his favorite book teaching at UT, he never tires of walking in the room—Steve Jobs by Walter across campus—past all the students Isaacson—has nothing to do with any of brimming with fresh ideas; past the those subjects. placid, palm frond-fringed turtle pond. The surface of his desk is rimmed with Webber went to UT as an undergrad, stacks of student papers and a textbookgraduating with a B.A. in Plan II size bag of jellybeans. liberal arts and a B.S. in aerospace The only apparent sign he’s a engineering. He received his master’s somewhat-tough teacher is the box of and Ph.D. in mechanical engineering at tissues tucked slyly beneath a bookshelf Stanford before returning to UT to teach behind his desk. “You always have to mechanical engineering in 2006. have a box of Kleenex in your office Strike up a conversation with him, for when you assign those first ‘F’s’,” and you’ll quickly realize Webber is Webber reasons. “Students come in a skilled speaker—both in front of a crying because they’ve never had an ‘F’ classroom and in front of the Senate. in their entire life. I’m like, ‘Welcome to He’s received multiple teaching awards the club.’ I got that out of my way in my from the university, has consulted with first semester of college.” local and national policy makers, and
Dr. Michael Webber
A few of his favorite teaching tips? Give good feedback, talk up to students, and let them in on the special, knowledge secrets. Webber is the author of Energy 101, a new course app downloadable on the Apple store. In Fall 2013—when the app first launched—he had 44,000 students sign up for the course. “For my first virtual office hours, a couple hundred people from six continents stopped by,” he said. Webber said he still finds it funny when complete strangers recognize him. “I sat down for lunch one day in D.C. and somebody came up to me and was like, ‘I took your course! I know you,’” he said. He is also the founder of the Webber Energy Group, a student-run research and environmental consulting group on campus that just installed $1 million in solar panels for electricity and water heating at UT. Smiling comes naturally to Webber, especially when he starts to talk about his undergrad alma matter. Two sets of horns hang in his office— one set is his and one set is his wife’s. The couple first met in the Longhorn band—he played the trumpet and she played the trombone. “If you’re in the band for five years, they give you a pair of horns,” Webber said. Each set spans about 6 to 7 feet wide from point to point. “I’m pretty sure I’m the only professor on campus with two sets of horns,” he said, laughing. They now have three kids and just celebrated their 20th anniversary together. While his class lessons are already crossing international borders, Webber’s world at UT still feels small and close knit. He’s seen how much the city has grown and developed through the years though—taller buildings, more traffic, less parking. “I grew up here [in Austin] when the population was 250,000 and there were mostly hippies. Now, there’s 1 million people.” Sometimes Austin still thinks its got 250,000 people,” he said, “so we don’t make some big boy decisions [like we should]. We’re a little slow to admit we’re a big city with big city problems.” But our city is always thinking about what’s next, Webber added, and that mindset will only serve to help us tackle our energy-dependency issues. “Unlike some cities, Austin views itself as an important part of the future and not as an important part of the past,” he said. “Austin’s got a very forward looking vibe.” Just one more reason for him to break out that smile. 03.2015 • au stinfI tmaga z i n e . c o m • 49
Compost Pedallers
had no idea what composting was until he went to college. Throughout and after college, he composted on a personal level, but it wasn’t until he started to learn more about the problem of organic waste that the seed for Compost Pedallers was planted. Questions only he could answer started to take over his train of thought. Why send waste to a landfill when you could be using that organic waste as a resource? Why make waste when you could be growing food? Why make waste when you could be making fertilizer? Why are we throwing money into the trash? “Compost is a concept that’s very easy to understand,” Fedako said. “How would you respond if I were to ask you, ‘Would you rather use this banana peel to create poisonous gas or would you like to use it to create food that could feed someone in your community?” “By composting, you’re completing a cycle that’s been happening for billions of years,” he said. “It‘s a cycle many of us in modern culture have really gotten away from.” Since Compost Pedallers started, they have collected over 300,000 pounds of compost—diverting that organic waste from the landfill and burning zero fossil fuels in the process. Company employees have burned over 1.5 million calories just from transporting compost. Fedako hopes to expand the compost collection service beyond the reach of East Austin soon, but noted that proximity to community gardens and access to bike friendly roads will determine their next move.
Dustin Fedako
By 2018, all food enterprises in Austin must abide under an organics diversion program for their food scraps. That means future growth for Compost Pedallers. Fedako estimates that 50 percent of most restaurant waste is compostable. “We’re really excited to take those materials out of the waste stream,” Fedako said. There’s over 5,700 businesses with food permits in Austin. According to Fedako, about one percent of those businesses are currently composting. “We’re going to see a very big landscape shift when people [start composting] those materials.” His future plans for the Compost Pedallers brand is first and foremost to increase their company reach and scale so they can meet the mandate the city has created. “We’re fortunate that Austin has a progressive mindset—with goals of getting to zero waste and becoming a more sustainable city,” Fedako said. When I started on this path, I was honestly very overwhelmed by the scope of the problem. But I’ve come to see it now as less of a problem and more of an opportunity.”
Ride Scout Over 78 percent of cars on the road in Austin are single occupancy vehicles. RideScout’s goal: to reduce that percentage by introducing people to alternative methods of eco-friendly transportation. RideScout was first introduced to Austin commuters two years ago at SXSW and now operates in more than 70 cities nationwide. The app (free to download on the Apple store) shows people the multiple and most efficient ways they can get from Point A to Point B in the city. When app users plug in a destination, the screen displays transportation options from walking and using B-cycle stations to 50 • au sti nf Itm agazi ne. c o m • 03.2 015
incorporating bus routes, MetroRail, Car2Go, and taxis into their commute. The app will even match you with someone you can carpool with. “We’re about getting people familiar with what’s available and changing the way they think,” said Erica Brennes, RideScout’s director of interactive content. “Even if you could take the bus or carpool once a week, you’re having an impact on reducing traffic.” The app, acquired by Car2Go in September, shows you how much time each route would take, how much it would cost, and how many calories you would burn. “Because traffic is such an issue here in Austin, this city is our hub. It’s such an important place for us to be,” Brennes said.
Azfaris Photography
The number one competitor at Compost Pedallers, a compost collection company in East Austin, is the trashcan. Their second is fossil fuel-burning garbage trucks. “We have this throw away culture where we think we can throw things in the trash and it just goes away. What we try to do [at Compost Pedallers] is close the loop and show people that you can use organic material as a resource. A resource to invest back into your community—back into your local farms,” said Owner Dustin Fedako. By using the cargo bike, they created a solution that negated the need for a heavy, fossil fuel-based service. One bike can carry up to 800 pounds of compost. For $16 a month, people who sign up for the service are given green, odor-proof bins to collect their compost in and are instructed to leave them on their front porch for weekly collection. So far, the company has just over 500 customers. They pick up from people’s homes, offices, schools, as well as at area cafes. For each pound of compost you contribute, you can earn and redeem points through Compost Pedaller’s rewards program, The Loop. It’s their way of turning compost into currency. “When we started the program, we wanted to make it accessible and appealing to a larger demographic—not just to people who are intrinsically motivated to compost,” Fedako said. Rewards range from a cup of coffee and free yoga classes to dinner for two and movie tickets. If you save up 500 points, Compost Pedallers will reward you with a $550 bike. “We [Compost Pedallers] wanted to design a service that was as accessible and simple to do as possible. You can encourage people to do the right thing by making the right thing the easiest thing to do. So we try to make composting easy,” he said. Fedako says he grew up living a very standard American life, eating a very standard American diet, and admits he
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Spinlister
The Universal Recycling Ordinance
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Jesse Griffiths
Dai Due This small and cozy, brick-walled and royal blue-booth lined space in East Austin is quickly making a name for itself in the Austin farm-to-table movement. Dai Due, a 50-seat restaurant anchored by custom, wood burning grills open to the curious glances of hungry diners, opened in August 2014. Owners Jesse Griffiths and Tammy Mayfield started hosting pop-up supper clubs in 2006, building their craft and relationships with over 100 Texas farmers, before opening the restaurant in their neighborhood. “[The owners] really wanted to do something where they could serve a neighborhood community. To have a place where people could walk down the street in the morning and come in for a coffee and breakfast, yet also be able to come in and celebrate an anniversary dinner. To serve all those purposes for the community,” said Caroline Forbes, manager of Dai Due. The community, Forbes said, is what makes Dai Due sustainable. “We’ve been so lucky to have so much support, not only from all the farmers, but from the City of Austin supporting this kind of eating. To be willing to not have a tomato all winter. To be willing to embrace that this is local, sustainable, seasonal dining, and that— even if it has some limitations—it helps people realize that there are far less complications [to cooking and eating this way] than some people might think.”
photography by Winslow + Co
Austin’s newest bike share program puts you in charge of the bike you ride: what style you want, what color you prefer, and how much you pay to rent it. Spinlister, a California-based company, equips bike owners with the capability to rent out their bikes to people around town. Launched in 2012, Spinlister provides a peer-to-peer interaction between the lister and renter. Their mission: to connect people and help them find their perfect bike. Rentals range from mountain bikes to cruiser bikes, with the idea that there will always be one kind of bike perfect for everyone. The majority of people renting bikes through the Spinlister app so far are from out of town. They’re either bike enthusiasts or people who just love biking as a way to see a new city. “Austin is an event house. There’s so many people traveling there who would rather get around on bikes,” said Andrew Batey, Spinlister’s chief marketing officer. For renters, bikes are listed on the app geographically and allow them to search for bikes around their vicinity. It takes less than 2 minutes to list a bike of the app, and listers make money from every rental. Although Spinlister does not regulate price, they try to make sure the prices are fair. The minimum criteria the app requires: real pictures of the bike, a brief description, and a fair price. While B-cycle was the first implemented bike share program in Austin, Batey said he doesn’t see the company as competition to Spinlister. “It’s the The Universal Recycling opposite,” Batey said. “BOrdinance, one of many cycle is a complimentary recycling programs under product to us. One offers Austin’s Zero Waste by 2040 a day of activity and the initiative, is expanding its impact other is a lifestyle.” B-cycle in the community. offers 30-minute rentals Homeowners are no longer and Spinlister offers the only ones required to recycle. custom-fit rentals for lonJust within this last year, large ger amounts of time. commercial properties are now Spinlister plans to be being pushed to join the city’s fully implemented in the recycling ordinance. The city Austin area once SXSW council passed the ordinance starts in mid-March. The in an effort to try and reduce app company plans to environmental impact, prolong have more than 1,500 the life of city landfills, and enbikes listed by the courage economic growth. time SXSW starts. As By October 2017, every a company promotion, commercial property will be ticket holders at SXSW will required to follow the recycling receive free rental days to ordinance. And by 2018, all food use at their disposal. enterprises must abide under an The company has their organics diversion program for sights set on the horizon, their food scraps. It’s all part of with future plans to impleeliminating 90 percent of trash ment a Stand-Up Paddle going into Austin landfills; part of Board (SUP) rental service reducing our city’s impact on the after the bike channel is environment and prolonging the fully functioning. health of our city.
It’s not just for wealthy people. Eating locally can be for everybody,” she said. Dai due translates to “from two.” It’s derived from an Italian quote that says, “From the two kingdoms of nature, choose food with care.” A few of their most well received dishes so far have been their beef rib (a foot-long, cooked whole rib), venison ceviche (citrus-cured raw venison mixed with herbs and chilies), and their bone broth from their in-house butcher shop. “It’s a pretty good place to come if you’re on the paleo diet,” Forbes said. Most of their proteins—if not roasted or braised—are grilled over the open flames of the wood burning grills. “We’re able to make these amazing meals that people are really responding to. Just to see these primal cuts of meat on the bone, it’s fun to bring them to tables and see people’s eyes widen,” Forbes said. “We’re very seasonal and our menu changes every day because of that. Often farmers will say, ‘Hey we have a beautiful crop of this [vegetable]’ and we’ll say that sounds amazing, and we’ll make a dish based on it. Our general credo is we’re not going to buy anything that has more than one ingredient. We’re going to buy those ingredients and then make everything ourselves. So we’ll buy flour and make our own bread,” she said. The farm-to-table restaurant also does a lot of their own preserving and pickling. “So we can still have some of those summer flavors yearround,” Forbes said. In mid-February, they were busy preserving citrus, filling beautiful jars with lemons, tangerines, and grapefruits. In tribute to the earth that grew the food that diners eat, the restaurant composts and recycles all of their waste. “It costs us more, but we really wanted to have a regimen where we don’t produce a lot of waste. We bring in whole animals, break them down, use every part, and use all the fats for cooking.” We’ll go through one can of trash a day. All the rest goes into compost or recycling.” In essence, the restaurant is serving the community while simultaneously setting an example for how the community should live. Taking from the earth with an understanding of and adherence to their need to give back. Dai Due is connecting people on a closer level with their food, the earth, and—maybe most sought after of all—with one another. 54 • au sti nf Itm agazi ne. c o m • 03.2 015
For Josh Hare, making craft beer didn’t start out as a business venture, but a passion sprung from necessity. Born and raised in Abilene, Hare first started home brewing while attending college at Abilene Christian University. When he and the rest of the student body were forbidden from drinking alcohol, he decided to to start making beer at home. Hare got even more exposure to the craft of home brewing when he moved to Boulder, Colorado after college to race bikes and train for triathlons. He decided to move back to Texas—trading Abilene for Austin—ten years ago. After operating Rogue Equipment and selling running shoes for a few years, Hare said he wanted to try his hand at selling something a bit different. He started Hops & Grain brewery in a 3,000 square foot warehouse in October 2011. Three and a half years—and countless beers imbibed later—and the brewery now occupies over 12,500 square feet of space in East Austin and produces 5 main varieties of beer—Alteration, Zoe, Pale Dog, Porter Culture, and their Greenhouse IPA. While there are about 16 or 17 licensed craft breweries in the Austin area, Hare said he’s not worried about the competition. “The nice thing about Austin is we are nowhere near the point of saturation [in regard to breweries].” The popularity of the Hops & Grain brand doesn’t look to be losing traction anytime soon. Hare said the brewery has been increasing its capacity three-fold every 3–4 months. Their brand can be found at H-E-B, Whole Foods, and Central Market locations around town, but you’ll soon be able to find the brand in Houston too—the brewery’s first expansion move outside of Austin. Hops & Grain tries to set their brand apart by closely associating with the athletic and healthy living communities around the city—one of the reasons none of their beers have higher than a 7 percent ABV. The warehouse that houses their brewery is 100 percent wind powered, and solar panels stationed on the roof fulfill 85 percent of the brewery’s energy needs during peak production times. Employees also receive bonuses for riding their bikes to work. All beer at Hops & Grain is packaged in ultra-lightweight, recyclable cans—perfect for taking on a hike along the Greenbelt, Hare said. And after the craft brew is made, they turn the spent brewing grains— what’s leftover after the beer is made—into either compost or proteinand fiber-rich dog treats. Practically nothing goes to the landfill. The reason Hare continues to make all these eco-friendly business decisions? To make the consumer feel a little bit better about their purchase. “Sustainability doesn’t just apply to the brewery. It also applies to the community,” Hare said. “We are very transparent and open [to the public].” Free, 45-minute tours of the brewery and craft beer tastings are offered Wednesday through Saturday. Directions to get to Hops & Grain are simple. Head east on Sixth Street and don’t stop until you hit the end.
photography by Winslow + Co
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The South by Southwest Music Conference and
By Mercedes Cordero
The Evolution of SXSW F r o m h u m b l e b e g i n n i n g s t o att r a c t i n g w o r l d w i d e att e n t i o n , t h e S o u t h b y S o u t h w e st M u s i c C o n f e r e n c e a n d F e st i v al h as b e e n c all i n g A u st i n h o m e
Festival has been welcoming up and coming artists and innovators looking to showcase their work in Austin for 28 years now. The first SXSW event was held in 1987, and while the Austin scene was as electric and eclectic then as it is today, the city was not part of the major music market at the time. Fast forward to today, and Central Austin holds claim to having the most music nightclubs in a concentrated area than any other city in the world. As home to the State Capitol and the University of Texas campus, we’re a city familiar with hosting both the serious minded attending late night Texas Legislature sessions and the not-so-serious minded attending late night West Campus celebrations. Appealing to all personality types—let’s not forget the Keep Austin Weird slogan—this city has quickly skyrocketed to become one of the top markets both nation and world-wide to promote music, film, and the arts. Soon after SXSW became internationally known, artists who had gotten their start at SXSW were being recognized as legit performers in Europe. In fact, the film and music conference festival now has offices in Germany, Australia, Japan, and Ireland to help potential visitors make their way to Austin. The national attention the festival now draws is a far cry from the 700 people in attendance when the music festival was first held in 1987. In 2014, SXSW recorded a staggering 27,991 conference participants in attendance, representing a total of 82 foreign countries. In 1994, the festival added a film and interactive component—SXSW Film and SXSW Interactive. Both events attract over 51,000 participants combined. In 2014, filmmakers from over 66 foreign countries attended the SXSW Film Conference and SXSW’s Interactive Festival continues to be the main hub for cutting edge technology. The latest video games and startup ideas are just the tip of the iceberg in regards to what the interactive festival has to offer. Much to the staff at Austin Fit’s chagrin, in 2014 a SXSW Sports component was added to the festival lineup. Now in its second year, the event takes place over the course of three days and features a diverse host of film screenings and panel sessions on sports and fitness-themed topics. We’ll stop talking now and let you check out our carefully curated list of this years most anticipated SXSW Sports sessions and panels you should look out for (and plan to attend).
for 28 years. 03.2015 • au stinfI tmaga z i n e . c o m • 57
SX sports Old Game, New Tricks: What’s the Future of Golf? Golf has been losing ratings across the board. The new up-and-coming starts share what they are doing to promote the sport.
Friday, March 13th Featured Session: How to Remain Relevant in Today’s Digital Age As one of the biggest names in sports, studio analyst for TNT’s Inside the NBA, and CBS and Turner’s NCAA Division I Men’s Championship coverage, Charles Barkley will discuss how traditional news platforms—like television—can stay relevant in today’s cell phone-centric world. Hint: It involves a good amount of wit.
Gameday 2025: What’s In Your Living Room? In ten years, what do sports fans have in their living room? Take a peek into what the future of streaming sports in your home will look like.
The Changing Face of Action Sports Media The Internet is taking over film as the new, and more accessible, medium and outlet for showcasing extreme sports.
Does Playing Sports Equal Brain Damage? Concussions are feared in sports and league rules are under fire to seek prevention and safety for the players. If you join a sport, are you prone for concussions?
Can Sports Help End a Culture of Violence? Sports have become extremely influential in today’s culture. Athletes and coaches are held to high standards as role models. With domestic violence making headlines over the past few years, can these role models help combat the violence?
Saturday, March 14th Featured Session: UFC: Women Breaking Ground Inside the Octagon
Ronda Rousey and Dana White discuss the change in fan demographics since Rousey was announced as UFC’s first female champion. Also up for discussion: how the relationship between women and pro sports has changed.
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How the Data Era Will Build High Performing Humans Technology innovations, like fitness tracking devices, have changed how we see the health world. Hear how data collected from these tracking devices is predicted to help improve fitness routines and athletic performance.
Tech That’s Changing Sports and Building Empathy Former football players Chris Kluwe and Derek Belch look into how technology can help players, coaches, and fans and how new innovations can help you experience sports as though you were on the field. Now Athletes are Funny: Power of Comedy in Sports Athletes have been building their brands for as long as we can remember, but now they are looking into different outlets to show a different side of them. Partnering up with sponsors and using social media platforms, athletes are now releasing comedic ads. Science Over Tradition: The New Edge in Sports What are some of the newest technology developments in the field of sports science and how has past technology helped athletes improve their performance? Competitive Advantage: Mental Health in Athletics Sports psychology can sometimes be thought of as maintaining the mental health of athletes. Learn about mental health and how it relates to physical performance at the collegiate, professional, and Olympic levels.
Out on the Field: LGBT Pro Athletes in 2015
NBA’s Jason Collins, WNBA’s Britney Griner, and the US Women’s Soccer Team’s Megan Rapinoe have been pioneers for LGBT athletes in 2014. Hear them discuss their personal experiences and what it means to love the sports they play.
Sunday, March 15th The New Cathedral: Sports Stadiums Today, stadiums all around the world are built to impress. They are beautifully designed, have incorporated the newest technologies, and help the fans have a game-watching experience of a lifetime.
Play Good, Look Good: Athletes and Fashion A “non-boring” discussion about how athletes have started to express themselves through fashion, both on and off the court.
Bike Attraction: Urban Bicycling Gets a Makeover With the sport of biking becoming more and more popular over the years, the innovation of new bikes, clothing, and bike-friendly cities has created a new urban culture.
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We’re always on the look out for hot, new things to accompany us to the gym. Workout-wise, that is. Our gear tester found a few pieces of equipment that grabbed his attention. By Nate Turner
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photography by Brian Fitzsimmons
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VibraRoll What is it? A self-Myofascial release tool, the VibraRoll adds vibration to the function of a normal, medium-density foam roller. Use like an ordinary vibration-less roller or turn it on for the additional benefits of improved blood circulation, range of motion, and flexibility. Theory and Background According to current fascial theory, everything under your skin—bones, muscles, tendons, ligaments, internal organs—is tied together and supported by a three-dimensional framework of tough connective tissue known as the fascial system. Stress from an active lifestyle, over-training, or a surgical procedure can leave this system sore and tight. Foam rolling is one way to take the edge off this pain and restore what fitness and rehab professionals call “tissue quality.” Research suggests that whole body vibration, which has gained popularity over the past decade, may safely override our body’s normal resistance to stretching. The VibraRoll seeks to put the benefits of traditional foam rolling and vibration training together in a compact package.
heavy leg day of front squats and barbell box step-ups. The vibration was stronger than I expected, but quite comfortable for my quads, hamstrings, glutes, low back, and IT bands. It noticeably decreased the discomfort I usually experience in what are pretty tight and tender areas two days after a workout. Having used a Power Plate whole body vibration platform for rehab purposes in the past, I was familiar with the way vibration blunts the sensation of discomfort when stretching a muscle to its end range. The VibraRoll felt like a rolling version of the same vibration—but a bit less intense. Cost $70 at performbetter.com. Conclusion Whether you buy the theory or not, the VibraRoll is more comfortable to use than a traditional, smooth foam roller. I would love to see a textured version or a version with adjustable frequency and intensity in the future. In the meantime, it’s a good addition to your self-care toolbox. Weighing in at almost six pounds, it’s important to note that it won’t travel well in a carry-on bag. Rating - 4 out of 5
Benefits My first “test drive” was 48 hours after a 03. 2015 • au stinfI tmaga z ine.co m • 61
STRENGTH & CONDITIONING EQUIPMENT
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Product Reviews
What is it? You’ll see them at every gym where serious workouts go down: medicine balls with blown-out seams resulting from the most primal and fun move you can do with a med ball—overhead slams. One Fit Wonder SlamBalls from local equipment outfitter FringeSports can solve that problem. Unlike other med balls, the SlamBall promises to not lose its shape or crack under pressure—or, slams. Theory and Background The theory is simple. Find a training space with gravity in full effect, lift heavy object, drop, and repeat. Odd objects such as kegs, Atlas stones and sandbags are a major part of the programming at Travis County Strength, and the Slamball fit right in during a recent test workout. We requested the heaviest SlamBall that FringeSport had on hand and were greeted at the pickup spot with shiny, gray 40-pound, 60-pound, and 80-pound balls. (Rumor has it that 100- and 150-pound models will soon be available.) Benefits Their texture provides a good grip, and at 10–14 inches in diameter (depending on weight), athletes of all sizes should 62 • au sti nf Itm agazi ne. c o m • 03.2 015
be able to lift, throw, shoulder, and carry one. They are more comfortable on your shoulder than a sandbag or an Atlas stone. The 80–pound ball did try to “Jell-O” its way off when shouldering it until we learned to anticipate the slight shift between the denser core part of the ball and the shell—kind of fun actually. Our favorite workout combination was as follows: 8:00 AMRAP (As Many Rounds As Possible) • 8X—Slamball Shoulder and Squat (4L/4R) • 8X—Slamball Sprawls • 8X—Ground to Overhead Slam • 8X—Hands-on-the-Ball Pushups • 8X—Shoulder and Reverse Lunge (4L/4R) Cost $40–$250 online, although discounted local pickup prices are available. Conclusion This is an affordable tool for any gym. It combines the best of an easy-to-grip med ball with the weight of an entrylevel Atlas stone. The basic movements you’ll do with it, while challenging, are functional and easy to learn. Rating - 5 out of 5
photography by Brian Fitzsimmons
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Rogue Fitness Landmine What is it? I bought my first Landmine (the Post variation) a couple years back and have been regularly mixing it into workouts since. Combined with an Olympic barbell and two 45–pound bumper plates as a base, it adds a half-dozen or more unique exercises to your workouts. Rogue Fitness claims it will “help the athlete build core rotational stability and peak power through a greater range of motion.” Theory and Background Prior to the invention of the Landmine, muscle heads of years gone by would stuff a barbell into the corner of the room, straddle the bar, and—using a towel for a handle—do Bent Over Rows for big weight and big volume. The more adventurous might turn it around and do some incline pressing. This worked great until the bar wore a hole in the baseboard and the drywall behind it. After the Landmine is assembled, stack up some 45–pound plates or hook the rack-mounted models into your rack. Insert one end of an Olympic bar and add weight at the bar end closer to you. It’s a good idea to use a spring or locking collar to secure whatever load you choose. Metal plates (10 pounds and under) work best for some exercises while 15–25 pound rubber bumper plates are better for others. Benefits The Landmine is great at challenging the core in unique ways. It provides a number of pressing movements with shoulder-friendly angles for individuals with limited range-of-motion overhead on one or both sides. My current favorite exercises are Stand-Up Presses, Power Clean & Press, and Bus-Drivers. The need for a barbell and additional equipment as a base makes it a better gym tool than a mobile tool. Cost Depending on the model, prices range from $75–$165. Conclusion To paraphrase a familiar metaphor, you can teach an old barbell new tricks. This tool is a good addition to any gym that enables some unique and challenging presses, rows, and core-training variations you probably haven’t done before. Rating - 4 out of 5
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photography by Brian Fitzsimmons
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Yomosas
3825 Lake Austin Boulevard; yomosas.club Your yoga practice will never be the same. From the co-founder who brought you the Austin Beer Run Club comes Yomosas, a yoga and mimosas club aimed at connecting the dots between satisfying one’s physical exercise practice and meeting one’s social needs. Yomosas, a one-hour hatha yoga session, overlooks scenic Lake Austin on the second story indoor deck of Abel’s on the Lake off Lake Austin Boulevard. John Liska, co-fonder of Yomosas, said the only complaint he’s heard from students so far is when the yoga teacher leading the class instructs them to close their eyes. “The view is so beautiful that students don’t want to look away,” Liska said. Classes are held every Sunday at 10 a.m. and are followed by, you guessed it, mimosas and brunch. Drop-in class rates for “yomogis” are $16. For those who chose to stay after class and mingle with newfound friends, mimosas are $2 and brunch is $8.
top photo by Brian Fitzsimmons; Yomosas photo by Jennifer Bash
5513 Southwest Parkway; aasa-atx.com Your inner athlete has met its match. Austin Aquatics and Sports Academy, the new state-of-the-art training facility located in South Austin, offers a new way to meet your athletic goals. Amenities of the academy include a 50-meter Myrtha pool, 5,500+ square-foot indoor training facility, outdoor training, and an onsite running loop. Their world-class team of instructors— led by Olympic medalist Brendan Hansen—prides itself on offering students a professional level of experience with personalized, individual goal setting and small group training. Classes are suited for beginner to elite competitors. Programs include age group swimming, masters swimming, home school swimming, athletic conditioning, water polo, and a triathlon club. The indoor facility also features group fitness spin classes and one-on-one personal training. Prepare yourself. As the academy’s mantra states, the way you train is about to change—forever.
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661 Louis Henna Blvd, Round Rock; orangetheoryfitness.com The theory behind the Orangetheory workout model is based on the science-backed philosophy known as “Excess Post-Exercise Oxygen Consumption.” The high energy studio offers students a simple, 60-minute workout alternating between treadmill, rowing machine, TRX, and weight lifting exercises. The workout, accompanied by a heart rate monitor, is split into intervals of cardiovascular and strength training, using a 5-zone training session (base pace, push pace, all-out pace, etc.) designed to push you into the Orange Zone—the heart rate target zone that stimulates metabolism, increases energy, and continues to burn calories post workout. Their studio in the Greenlawn Crossing shopping center in Round Rock is one of six planned Orangetheory studios set to open in the Austin area.
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photography by Fotohogg
Orangetheory Fitness
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Put Some Tape On It What’s with all the “red” tape? There are two basic types of tape used for sports: 1. Rigid tape 2. Elastic tape I spend a lot of my time working with athletic trainers who tend to use rigid, non-elastic tape to treat and prevent injuries. The idea behind the practice is to provide stability to an area. For example, the rigid athletic tape can support a sprained ankle and prevent further injury while an athlete continues to play. The tape “splints” the area to some degree, which prevents it from moving in harmful ways. The other common tape used in sports medicine is elastic tape. The elastic properties have been suggested to affect lymphatic drainage, muscle function, posture control, injury awareness, flexibility and strength. One would not expect elastic tape to provide the same support structure as rigid tape. Kinesio or “K-tape” is a type of elastic tape that has been studied a lot since its introduction into the sports medicine world. At the 2008 Summer Olympics, the colorful tape appeared on the shoulders of the USA women’s sand volleyball team. This new elastic tape was first only available when prescribed by a medical professional, usually a chiropractor or physical therapist, before it was sold over the counter. The transition from needing a medical professional to apply the tape to becoming an over-thecounter remedy made me wonder if technique mattered in the application process. This piqued my curiosity. My research on elastic tape treatments revealed it was possibly something that improved circulation, swelling, pain, and awareness of an injury, and I wondered if there were any new studies showing anything different. What does it actually do? And does it actually work? So I got to work reviewing 48 studies performed on elastic tape over the last decade. The studies looked at flexibility, strength, jump height, neurological improvement, and soccer performance, among other things. Most of the studies weren’t designed well—either not clearly looking for a benefit from elastic versus any other type of tape, or it didn’t look for a difference from a non-taped scenario. The conclusions had questions associated with them, making it difficult to interpret. 70 • au sti nf Itm agazi ne. c o m • 03.2 015
Is Kinesiotaping therapy all help or all hype? Our writer-by-night and doctor-by-day examined 48 studies to find out. By Martha Pyron, M.D.
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The other studies did not show any differences between using elastic tape versus not using tape. There were studies that showed a decrease in pain when using elastic tape on an injured area—a good benefit since less pain should equal better performance in your sport. Some studies showed very mild changes in functional measurements. For example, the time to peak torque for a muscle decreased. So you can peak the muscle to a maximal effort sooner. Unfortunately, even despite this finding, there wasn’t a study that showed any improvement in performance. So, one doesn’t jump higher, have more strength, or perform better with elastic tape—meaning the significance of the peak torque is not yet clear. Some studies looked at tape applied with stretch as intended versus being applied without stretch. Both showed the same pain relief. It appears that the pain relief comes from something other than the elastic property of the tape. With the lack of evidence of sports performance improvement, it has been suggested the pain relief from K-tape is the equivalent of a placebo affect. It has also been suggested that by wearing any type of tape, an athlete is paying more attention to the injury and therefore managing it better; resulting in improvements in pain. Other studies showed a possible neurological benefit. Patients who have neurological problems like weakness after a stroke, multiple sclerosis, or Parkinson’s disease were tested with and without elastic tape. Some of these studies showed an improvement in balance. However, they didn’t compare elastic tape to other types of tape. It’s hard to say if the elastic tape was providing some stability like any other
tape, or if it had a unique property for improvement. Again, these are difficult to interpret and less relevant in the sports performance and injury recovery world I work in. Other studies showed a perceived decrease in pain and swelling as well as increase in strength. But, when the non-subjective parameters (swelling and strength) were measured, there was not a change in swelling or strength, just perceived pain. All in all, I think there could be more studies performed to try to further identify the benefits of elastic tape and to quantify those effects on athletic performance. Currently, the studies with well controlled and planned investigation show a decrease in pain for some but do not clearly link that to the elastic component of the tape. Studies that had the most beneficial effects were ones that combined elastic tape with other things like physical therapy. In those types of studies, participants who paired elastic tape with physical therapy did just as well. However, they did not do better than those who did just the physical therapy treatments. So, it’s hard to claim the elastic tape provided any additional therapy benefit. One study showed a decrease in strength of muscles with elastic tape use, but again that didn’t affect function for the sport. So is it all hype? It’s hard to say. Ktape, a type of elastic tape, has surely helped some people with pain management. It also helps some people in ways that have not been shown to improve sports performance, but are unlikely harmful. Other than the expense of the tape, there is no reason not to use it. My consensus: there’s no clear evidence or reason as to why you should. afm 03. 2015 • au stinfI tmaga z ine.co m • 71
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What’s in the Water: Part I
The Three Most Terrible, No Good, Very Bad Things By Heather A. Herrick and J. Jody Kelly
“What’s in the Water” is a series of three articles on water quality in the rivers and lakes of the Austin area where people like to swim. Part I (the following article) explains the most dangerous amoeba and bacterium you might encounter and provides tips on how to deal with them.
First Bad Guy: Naegleria Fowleri On a hot August weekend, there’s nothing better than spending a day at the lake. Fishing, boating, swimming— there’s something for everyone. Many parents caution kids to hold their nose when they jump in the water, but most don’t know why they repeat the same words their parents probably shouted at them when they were kids. Here’s why. An amoeba named Naegleria Fowleri, aka the “brain-eating” amoeba, lives in fresh-water lakes, rivers, and hot springs all over the world and becomes especially plentiful when water temperatures climb above 80 degrees. If water containing this amoeba is forced up someone’s nose into the sinuses and the brain via the olfactory nerve, it can cause primary amoebic meningoencephalitis (PAM). The good news: PAM is extremely rare. Since 1962, only 132 infections have been reported in the U.S. The bad news: all but three were fatal. The last PAM fatality in Texas occurred in August 2010 in 72 • au sti nf Itm agazi ne.c om • 03.2 015
Tarrant County. Back in 2007, Naelgeria Fowleri in Lake LBJ claimed the lives of a 12-year-old boy and a 24-year-old man. PAM is scary, but there’s no need to fear contracting it if you follow one or more of these safety tips: 1. Hold your nose when jumping into the water or when you fall off your water skis. It’s not dangerous to get the amoeba in your mouth or even in your nose as long as the water doesn’t travel forcefully into your sinuses. Swallowing PAMcontaining water doesn’t bring on the disease, nor does getting this water in your eyes and ears. 2. Use a nose clip while swimming if you’re worried, but that’s not usually necessary. Just blow air out of your nose when your face is in the water. 3. If you swim in a hot spring or near a power plant that produces warm water, don’t stir up the mud on the bottom. It could contain high concentrations of the amoeba.
• Rent and sell water purification machines • Steam distillation purification process It’s reasonably safe to swim all summer in the bodies of water near Austin, though it’s wise to take precautions in July, August, and early September.
Second Bad Guy: Non-tuberculous Mycobacteria (NTMs) Round Rock Ironman triathlete Tom Marek had a close encounter with an NTM known as M. chelonae-abscessus. It’s actually related to bacteria that cause tuberculous and leprosy. In 2012, he noticed swelling on the knuckle of his right middle finger. He wasn’t worried until the symptoms worsened. His primary care doctor prescribed an antibiotic, but the symptoms worsened. A hand specialist administered various antibiotics via PICC lines that were inserted during two different hospital stays. Nothing helped. It began to look as though Marek might lose his finger to the bacterium. Finally, an infectious disease specialist in Austin diagnosed the problem as M. chelonae-abscessus and prescribed the correct antibiotic to cure the infection. The ordeal took almost two years. NTMs live everywhere in water, soil, and air, but most cause no problem. In fact, it’s hard to get an infection unless you have an open cut or abrasion on your body or your immune system is compromised. The infection rate is a bit higher than for PAM at about 47 cases per year in the U.S., but the mortality rate is much lower thanks to the right antibiotic. Marek doesn’t recall having any open cuts or sores on his body in the months leading up to the infection. He specu-
lates that his immune system may have been a bit compromised because he was training hard for his second Ironman race and was swimming long distances in most of the local lakes and rivers. The best way to avoid an NTM infection is to examine your body before you go swimming. Are there any shaving nicks, skinned knees, “road rash,” or any other open wounds on any family member? If so, consider using a protective covering such as Crazy Glue or Liquid Bandage on each cut, especially if you’ve been feeling stressed, tired, or under the weather.
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Third Bad Guy: Runoff after a heavy rain When the soil and grass can’t absorb heavy rainfall, stay out of the water for a day or two. Runoff from local lakes and rivers can contain higher levels of bad things: bacteria, other pathogens, fertilizer, insecticides, pesticides, pet waste, motor oil, and debris of various kinds. Also, stay away from storm drains that empty into the lake or river where you swim. If you see trash, oil slicks, or dead fish, swim somewhere else because these things can indicate the presence of disease-causing microorganisms and harmful pollutants. The main takeaway: dangers exist in water, but most rarely infect people. You can take a few precautions to lower the risk. If you love the water, there isn’t much that should keep you from it. We’ll see you out there. Be safe and have fun. afm
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“Yoga, although noncompetitive, is nevertheless challenging. The challenge is to one’s own willpower. It is a competition between one’s self and one’s body.” -B.K.S Iyengar
The Power of Yoga in Postural Restoration
Warrior 1 (Figure 1) is omitted due to the tendency for the left hip to overextend if put into external rotation while the pelvis is anteriorly rotated and the back is overextended. This pose is replaced with Crescent Lunge
A
s a physical therapist, I’m not alone among rehabilitation specialists in feeling that yoga can be both tremendously beneficial to some but frighteningly dangerous for others. I’ll recommend yoga in a heartbeat to many of my patients, but explain to some that yoga may not be great for their particular issues. Why not? Hyper-mobility, hyper-flexibility, and hyper-inflation can be too much of a good thing. Some folks don’t need more of it; they need to learn how to control it. Over the last century, Western culture has diversified yoga from its original form. Traditional yoga emphasizes the blending of mind and body. These days there are many other subsets of yoga where the spiritual takes a backseat to the physical. The two may become more and more divergent and yoga (at least to me) begins to look more like a sport than a discipline. For some, yoga moves away from a practice of self-improvement and self-realization to one in which resolving one’s physical imperfections becomes
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the singular goal. I’m all for goal-setting and having improved physical health, but when it comes to yoga, there need to be boundaries—literally and figuratively—in many people’s practice. Injuries as a result of yoga are probably overblown. Fervent supporters of yoga might address these reports as being a result of the meteoric rise in the number of people practicing within the last couple of decades. Perhaps they fall under the umbrella of the risks we all take by just getting out of bed in the morning. After all, there are inherent dangers in any recreational endeavor. My perspective is that of a physical therapist who sees many yoga practitioners (and teachers) as patients. Their injuries are varied (though there are some common ones) and they are often a direct result of their yoga practice. They range from simple shoulder impingement to complex hip instability. We can almost always trace the issue directly back to poses that are being done incorrectly or in a manner that is beyond their joint or soft tissue’s physiological range of mo-
tion. They usually have little understanding that every joint has a neutral axis of rotation and many times there has been an overemphasis of moving the joint in only one direction. Simple modifications, a respect for neutrality, and an understanding of common human postural patterns like inherent asymmetry can usually correct these issues. A fusion of modern, Western science, and Eastern tradition can help promote yoga as a powerful rehabilitative tool and limit the incidence of injury. At the very least, those passionate about yoga and are unable to continue their practice should seek out individuals versed in yoga, human biomechanics, and rehabilitative medicine. There are many yoga teachers who have programs that are mindful of moving their students within a more conservative range of motion while still realizing yoga’s intended physical and mental benefits. Stacey Gilmore of Counterpose Wellness has one such program. As a physical therapist and certified yoga instructor, Stacey utilizes the concepts of the
modeled by Stacey Lyn Gilmore photography by Brian Ftizsimmons
(Figure 1)
By Steve Cuddy, M.P.T., P.R.C.
Here are a few examples of Postural Restoration-inspired modifications to some common poses. DownwardFacing Dog (Figure 3) is modified to reduce an overextension of the entire spine (Figure 4). The lower back has a more neutral curve; shoulders aren’t put into endrange elevation; and abs are felt through the entire breath cycle so that airflow can expand the posterior rib cage.
(Figure 3)
(Figure 2), which involves a Low Lunge and an Upward Salute. The emphasis here is on maintaining abdominal tone and a neutral pelvic and spine positions. The left hip is slightly extended but kept in neutral rotation. (Figure 2)
Postural Restoration Institute® (PRI) to harmoniously blend traditional yoga values within the context of never moving beyond your limits. PRI principles emphasize that the body is not symmetrical and human anatomy and physiological function are not (and never will be) exactly the same on either side of the body. There are predictable patterns of imbalanced posture and movement that are driven by the asymmetrical nature of brain function and respiratory mechanics. An unintended consequence of yoga is that by treating the body as if it were symmetrical, patterns that are potentially damaging are reinforced. We now understand that if the body is repetitively forced to move beyond the physiological limits of these patterns, the susceptibility to injury is greatly increased. Stacey explains that her PRI-inspired yoga program “teaches boundaries that prevent moving into pathological positions.” The concepts of PRI easily inte-
grate into yoga, as both place heavy emphasis on linking breath with movement and posture, appreciating that homeostasis and well-functioning physiological systems require proper breathing mechanics. PRIstyle yoga begins and ends with an ability to maintain a stable core to control rib and diaphragm position so that airflow reaches all areas of the thorax. Movement integrity is then built around this neutral axis of range of motion between the ribs and pelvis. Finally, yoga classes are often structured in a way that reflect life as ever-changing, filled with ups and downs. Our bodies get stressed and hopefully can quickly recover. Humans thrive on this variability unless we get stuck in one extreme. Regulation of breath and optimization of airflow is a major goal in yoga as it is with PRI, since this is one of the ways that we can ensure balance between our sympathetic and parasympathetic nervous systems. afm
(Figure 4)
Bharadvajasana (Figure 5) is a great example of PRI-inspired yoga. It will likely be done only to one side to help balance the asymmetry of the human body. Right hip is externally rotated, left hip is internally rotated, and the right chest wall is oriented to the right to optimize airflow into it.
(Figure 5)
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Healthy Bits The science behind health and wellness
Meditation as the Fountain of Youth?
The risk of mental illness and neurodegenerative disease increases as people age. A new study conducted by UCLA researchers found that meditation appears to help preserve the brain’s gray matter, the tissue that contains neurons—the nerve cells that transmit signals to and from the brain. Scientists compared 50 people who had been meditating on a regular basis for years and 50 people who had never meditated. Athough both groups showed a small loss of gray matter, the group that practiced meditation did not see gray matter decline as much. Researchers noted however that meditation is not the only connection to preserving the brain’s gray matter; lifestyle choices, personality traits, and general brain differences come into play too. bit.ly/16E28ox
# K e e p A ustin F it
Stay In Shape By Walking With Friends
Now there’s even more reason to grab some friends and get outside for a walk. According to research from the University of East Anglia in the UK, people who regularly walk in groups have lower blood pressure, resting heart rate, and reduced total cholesterol levels than people who walk alone. Working out in a group was noted to lead to a reduction in body fat and Body Mass Index. The study showed that group walking encouraged walkers to not only stick to their regular workout regime, but to also maintain a positive attitude toward physical activities. bmj.co/1A9qDrb
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Red Wine and Weight Loss We’ve all heard the rumor about red wine and its connection to promoting heart health, but can a glass of red wine actually help you lose weight? A recent study coauthored by an Oregon State University researcher says all signs point to yes. The published results found that drinking red grape juice or red wine acted as a catalyst to helping overweight people improve their health by burning fat more efficiently and staving off metabolic disorders in fatty livers. Researchers of the study cited one of the chemicals extracted from Muscadine grapes—the grapes used in some red wines—was shown to slow the growth of existing fat cells in the body and deter the formation of new ones. The chemicals found in the grapes also helped boost the metabolism of fatty acids found in liver cells. bit.ly/1vCx9oB
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Part II: Knowing the Basics of a Blood Lab
The Complete Metabolic Panel By Amy Neuzil, N.D. at People’s RX
It is more important than ever to have a basic awareness of your own health, and to have an understanding of the lab tests your doctor performs as part of a routine physical. In the February issue of Austin Fit, we discussed the Complete Blood Count (CDC), which helps to determine the overall health and nutritional status of your blood cells. This month, we’ll learn about its general-screening cousin, the Complete Metabolic Panel.
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Complete Metabolic Panel
K
The Complete Metabolic Panel (CMP) is a general overview of major organ and body system function. It is the big picture way to look at many of the body systems and make sure they are functioning within normal limits. This test is performed first thing in the morning before the patient has had anything to eat—called a “fasting” blood test. As with any other test, there are normal ranges that can be reasonably wide, and within those normal ranges are optimal levels. This is the main reason why it’s important for you to have access to your lab results—to help ensure that you are not only normal, but optimal. A CMP test can be broken down into four main categories: a blood sugar test, liver function test, kidney function test, and electrolyte test. Glucose (blood sugar) Test
Glucose is a simple sugar and the major form of energy for most of your cells, including brain and muscle cells. It is the most direct way to see carbohydrate or sugar overload in your diet. With the standard American diet tending to be sugar and carbohydrate heavy, glucose is often the first indicator that more serious problems like metabolic syndrome and diabetes are looming. Normal values range from 70–100 milligrams per deciliter (mg/dL). Pre-diabetes is a concern in values from 100–125 mg/dL and >126 mg/dL is considered to be overt diabetes. In a healthy 20- to 50-year-old, optimal levels are in the 75–85 mg/ dL range. When values start creeping toward the upper end of normal, it’s a sign that the diet isn’t optimal for that particular person. With healthy aging, normal glucose levels do slowly rise, but even a healthy 95-yearold shouldn’t be above 100. Liver Function Test This group of tests indicates how well the liver is working and gives early clues to dysfunction. AST (aspartate aminotransferase) and ALT (Alanine transaminase) are the two most direct tests, both of which are liver enzymes. These enzymes become elevated if the liver is toxic, fatty, diseased, or
if there is some barrier to normal liver function such as kidney stones or gallbladder disease. Both of these enzymes will rise in the presence of liver injury. AST is also present in heart tissue, so a spike in AST can be a red flag for heart injury. Kidney Function Test This group of tests assesses kidney function and any deviation from normal is extremely serious. Kidney function will remain normal until function drops to roughly 25 percent, so abnormalities generally mean kidney function is severely impaired. Blood Urea Nitrogen or BUN is a measure of protein breakdown products within the bloodstream—a basic kidney function that continually eliminates these proteins. If they aren’t being eliminated properly, it’s indicative that the kidneys are struggling. Higher than normal CMP levels may be due to diminished kidney function, excessive protein in the diet, dehydration, heart attack, shock, urinary tract obstruction, or gastrointestinal bleeding. Creatinine is a chemical waste product of muscle metabolism, so creatinine levels in the blood are a direct indicator of how well the kidneys are filtering waste. High levels are usually due to kidney failure, urinary tract obstruction, muscle wasting, dehydration, or problems associ-
ated with pregnancy. Low levels may indicate other types of muscular or nervous system problems.
Electrolyte Test These tests measure the levels of different electrolytes in the blood, and can point to a wide array of issues. The human body has many systems in place to protect blood electrolyte levels, so any abnormality should be taken seriously—although trends towards high and low can also indicate your hydration status. Calcium levels can indicate an overactive thyroid or thyroid overmedication, some bone disease or cancer, chronic kidney or liver disease, and also an over-supplementation of calcium. High Potassium levels may indicate an imbalance between sodium and potassium in your diet, usually favoring overly high sodium. High electrolyte levels may also be seen in kidney failure, red blood cell destruction, or acidosis. Low levels may indicate chronic diarrhea, diuretic use, or vomiting. Sodium is also one of the electrolytes tested. High levels may indicate fluid loss, diabetes, or adrenal gland problems. Low levels may indicate dehydration, vomiting, diarrhea, or general water imbalance.
Each test within the CMP represents a small piece of data that, when combined with other tests, can give you a rich picture of your overall health and organ functioning. By keeping copies of your blood work and noticing trends over time, you can be proactive about your health in a way you wouldn’t be able to if you only relied on your doctor for interpretation. afm 03. 2015 • au stinfI tmaga z ine.co m • 79
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Do What Scares You I love the famous Eleanor Roosevelt quote that says, “Do one thing every day that scares you.” Doing something scary isn't necessarily about going to the dentist, swimming with snakes, or deleting your Facebook account (although those things can bring out irrational fears in almost anyone). To me, doing something that scares you means getting out of your comfort zone and accomplishing something that you want to do, even if it seems a little scary or risky. Pushing those boundaries leads to more confidence and competence in anything you do, and getting out of your comfort zone prepares you for new endeavors. In essence, it makes it easier to push your boundaries in the future. Doing something that scares you means taking “inspired action” regardless of the potential outcomes. The more you do something, the easier it becomes. Or so they say. In December, I was sitting at the Austin Fit offices brainstorming my columns for the year ahead. I write a lot of training plans, but realized I had already tackled most of the common distances and larger events in town—including 10ks, half-marathons, sprint triathlons, and even half-
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Ironmans. I wanted to spread my wings and challenge myself to try something new and hopefully bring a few readers along with me. What other event could I train for, write about, and encourage others to also try? What is another unique Austin event that I could feature? I decided on that cold December day that I would try my hand at something I swore I would never have the guts to do even though it seemed super intriguing. I committed (out loud) to try crit racing at the Austin Driveway Series this spring and summer. Talk about doing one thing a day that scares you. I love bikes. I love riding and teaching others to ride. I'm an Ambassador for Specialized Women bikes and it's part of my duty to encourage women to try something new and explore life's possibilities on two wheels. I'm all about charity rides, adventure cycling trips, and even triathlons. All of those are group activities that involve being on your bike, but in a more relaxed atmosphere. Even most long-distance triathlons require a four-bike-length distance between you and the cyclist in front of you. It gives you time to think, react, eat, and even soak in the scenery. That’s my kind of cycling.
photography by Flasbax23
Diving Into CRIT Racing at the Driveway Series By Carrie Barrett
Coach Carrie’s 12-Week Crit Training Plan Week 1 Monday/ Bike: 1 HR Aerobic Endurance Ride, zone 2 effort Strength: 4 Rounds of Strength: 25 Squats 15 Push ups 25 Full ROM Situps 20 Dead lifts Tuesday/ Rest Wednesday/ Bike: 15 min WU, 30 min steady pace, 15 min CD
Criterium racing, or crit racing, is held on a short, closed course. Cyclists complete multiple laps on the course and race against competitors in their own experience category (or “Cat” for short). If you are a beginner, you begin as a Cat 5 and—through a number of race registrations and points earned—can eventually make your way up to the competitive elite Cat 1 status. Strategy, instincts, and technique are everything in this sport. I’ve never raced in an atmosphere where it’s mandatory to be within inches of the rider, in front of you at speeds that are already uncomfortable, while throwing in sharp turns and corners along with 50 of your closest friends riding right next to you. Think NASCAR on two wheels. Fortunately, Austin has one of the nation’s premiere venues and race series located just east of downtown. "The Driveway" is a privately owned racetrack, nestled between the Colorado River and Walnut Creek. The racetrack’s continuous ribbon of smooth asphalt has become a mainstay for central Texas cyclists. As social as it is competitive, the Driveway is a family friendly event that
continues Austin’s 28-plus year tradition of Thursday night races. Race season lasts from March through October, giving crit experts and wannabes plenty of opportunities to get out there and challenge themselves. I’ve been to a couple of Thursday night races as a spectator, but never dreamed I would dare myself to toe the start line with other women. To encourage new people to enter the sport, Holland Racing (the event owners and producers) have different theme nights including ladies nights, clinics, and even junior racing. I know I’ll participate in at least one of the Ladies Nights even though some of these ladies are able to lap some of the men out there. To take on this endeavor, I’ve employed the services of one of the best cycling and multisport coaches in town, Chris Toriggino, owner of Athlete Architecture. He is well-known for coaching athletes of all levels, including some of the most competitive female cyclists in the circuit. I may never be as good as some of these athletes, but I’m willing to give it a try. I’ll admit: I’m scared of crashing, being dropped by the pack, and finishing in last place. I’m also inspired and motivated to crush those irrational fears that may be holding me back right now. That’s why I’ve enlisted a coach to help me, and I highly encourage you to consult a coach when you’re ready to tackle something new. They can help build you a personalized training roadmap. I hope you’ll follow along with this plan and column over the next few months as I go from timid cyclist to crit racer. I hope my journey inspires you to try something new this year, even if that means just coming to the race series as a spectator. I’ll keep you up to date with my progress, and I hope you’ll keep me up to date with yours. Do one thing a day that scares you. Check. afm
Thursday/ Bike: 75 min ride, include WU and 6 x 45 sec fast spin ups Strength: 4 Rounds of Strength: 25 Squats 15 Push ups 25 Full ROM Situps 20 Dead lifts Friday/ Rest Saturday/ Bike: 3 Hours, rolling route, high tempo, easy effort Sunday/ Bike: Easy 60 min spin, small chain ring
Week 2 Monday/ Bike: 75 min, easy spin, big mileage week Tuesday/ Rest Wednesday/ Bike: 15 min WU (100w), 8 x 2 min intervals (170+w) w/ 2 min recovery, CD to 1:30 total Thursday/ Bike: 75 min ride, easy small chain ring, 110-120w Friday/ Rest Saturday/ Bike: 3 Hours, rolling route, high tempo, easy effort Sunday/ Bike: Easy 90 min spin, small chain ring
Week 3 Monday/ Rest Tuesday/ Bike: 75 min, easy spin, recovery effort Wednesday/ Bike: 15 min WU (100w), 2 x 20 min (5 min 170w/5min 150w x 2) 5 min recovery. CD 100w Thursday/ Bike: EASY recovery ride in the small ring. Include 4x :30sec pickups
Download the full training plan at austinfitmagazine. com by searching “Coach Carrie‘s 12-Week Crit Training Plan”. 03.2015 • au stinfI tmaga z i n e . c o m • 81
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My Life as a Diabetic Figure Competitor photography by James Allen
My diagnosis couldn’t stop me from dreaming. I wanted to be in top shape. I wanted to be the one stepping on that stage. By Alissa Podber
I
was 29 and pregnant with my first son when I was diagnosed with gestational diabetes in 2000. After delivery, my condition persisted and I had to learn how to live with Type 1 insulindependent diabetes. Fifteen years later, and today I have competed in and won multiple figure competitions and now work to promote fitness as a tool to help other people manage their diabetes. Growing up in New Jersey, as a kid I was always
active in sports—from swimming, basketball, and gymnastics to tennis, bike riding, and boxing. But I never stopped dreaming of competing in fitness and figure competitions. In 2008—when I first started training for competitions—I had a set diet with which I ate the same foods at the same time every day, with a set insulin-to-carbohydrate ratio for each meal. My first figure competition was held at the New York Metropolitan in New York City in 03.2015 • au stinfI tmaga z i n e . c o m • 83
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the Adele Garcia Classic in Hutto and the Europa Games in Dallas—where I placed fourth. With all the changes that occured in my life in a span of 6 years, competing the second time around in 2014 was much more difficult than when I first took the stage in 2008. But it reignited a fire within, and reminded me of the person I have always been—a fighter. afm Alissa plans to compete again in 2015 and currently works as a therapist, fitness model, and fitness/diabetes advocate in Austin. Keep up with her at fitalissa.com.
photography by James Allen
April 2008 and I competed in my second figure competition in Pennsylvania in May 2008. I placed 2nd overall in both shows. When I moved to Texas later that year, my then 4-year-old daughter Molly was also diagnosed with Type 1 diabetes. Now 11 years old, she is fully independent with caring for herself and using the Medtronic pump. We often exercise alongside each other—doing fun runs like the Schlotzskys’ Bun Run, where all proceeds support the Juvenille Diabetes Research Fund. When I unexpectedly got divorced shortly after moving to Austin, I gained a lot of weight and temporarily lost interest in the rigors of competing. It was still a dream of mine though, as it had been for awhile, so in 2013 I decided to recommit myself to attaining peak physical fitness. My goal: to compete in the Texas Shredder Classic— a figure competition held in Austin—in April 2014. My preparation for competitions is a careful balance of training, diet, blood sugar checks, insulin shots, and keeping close contact with my endocrinologist—who I would see once every few weeks. Making sure my feet were well taken care of, my heart rate status was known, and that I was able to safely train at an intense level was also part of preparation. Diet is also vital in the equation to become fit and it’s something to seriously consider before you start training and competing. Most people are surprised to learn that diet is 70 percent exercise and that the food intake and restriction component is the most difficult part—even more so as a diabetic. As though that isn’t enough of a challenge, I’m also a vegetarian. My staple foods are oatmeal, blueberries, brown rice, and sweet potatoes for carbohydrates; egg whites, grilled white fish, and salmon for protein; and avocado and natural almonds for fat intake. My meals are spaced out in 3-hour increments and I never miss one. I eat at the same times every day and my lunch bag follows me everywhere. My meals are all measured and weighed with portion control and carbohydrate counting to help keep my blood sugars regulated, and I make sure to always eat and check my blood sugar before and after every workout. If the number is high, I correct it before every meal and count my carbs based on my insulin-to-carb ratio. If the number is low, I take a carbohydrate out of a meal and use that to increase my blood sugar so it's not affecting my training diet. My training regimen is just as rigorous. I do legs twice a week, arms twice a week—working different muscle groups each day—and do cardio and high intensity interval training four times a week. In the off-season, I put on 10 pounds to increase my body fat by 5 percent and help build muscle. The key to competing is having size, being lean in your body fat—around 6–8 percent—and hydrating your muscles with a gallon of water a day. During competition, my body fat is at 6 percent, but it fluctuates from 11–13 percent in the off-season. That’s not to say I stop eating well and training hard in the offseason. To the contrary, I am consistently training and never miss a work out. That goal I set to compete in the Texas Shredder Classic in 2014? I met it and went on to compete in
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Q&A on Active Release Technique
This manual form of therapy aims to smooth out your muscle pains
W
ith 2015 in full stride and many of us kneedeep in our training programs, I am buzzing over the opportunity to share some therapeutic advice to help you prolong your fitness journeys. Training and injuries have become synonymous these days due to the growing populations rushing into the newest and most intriguing fitness outlets. While I am a big advocate of cross training and keeping things fresh on the exercise front, I am also a proponent of safe progression into these forms of training. With enticing exercise programs popping up everywhere, plus the drive to push one’s body beyond its current limits, we could be looking at a breeding ground for a serious-fitness related injury. This is not to say exerciserelated injuries are unavoidable; this is just a word of caution before diving headfirst into the latest fitness craze without first laying the proper groundwork. I am willing to bet at some point you or someone you know has suffered a muscular or other soft-tissue injury. Whether
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it’s muscle tightness in your neck from sleeping wrong or muscle aches from a rigorous training program, it’s safe to say that your body is telling you something and making that point emphatically. Let’s face it, injuries can be a part of the process of having an active lifestyle. The problem we often face is how to address these injuries. For some, these muscular pains may come and go, but for many these pains can linger and worsen before any improvement is felt. More severe cases can result in sleep disturbance and depression. A modern form of therapy being used to treat these soft tissue injuries is called A.R.T. (Active Release Technique)— a form of therapy aimed to smooth out your muscle pains through a unique approach. A.R.T. has offered relief to a wide range of patients from world-class athletes to sedentary office workers. In search of a better understanding as to what this form of therapy entails and why it is so distinct, I reached out to Jake Norman, a local A.R.T. practitioner at Functional Sports Therapy and Fitness, to answer a few questions.
photography by Brian Fitzsimmons
By Andy Rivadeneira, C.P.T.
p ©
Q: How would you define ART? A: A.R.T. is a state of the “art soft tissue method” that utilizes over 500 treatment techniques to repair ailing muscles, ligaments, tendons, nerves, and fascia. Because scar tissue (muscle adhesions) tends to form as a result of a muscular injury, chronic pain may develop. These are the types of injuries that seem to never go away and may worsen over time with repeated use in their injured state. At this point, some form of manual therapy can be administered to free up the ailing muscle tissue that is in constant tension and hindered by the formation of scar tissue. This is where the hands-on approach of A.R.T. steps in to provide relief and restoration for the injured area.
Q: Who would benefit from ART treatments? A: I see a variety of patients; ranging from serious athletes that train at a high level to the less active populations, such as office workers, who have ailments due extended periods of sitting. More recently I have seen a rise in the new mom population seeking therapy after pregnancy. They tell you a lot about how to prepare for a baby, but not much about the potential aches that come
postpartum. A.R.T. does not limit itself to any specific clientele; it is available for anyone who needs soft tissue treatment.
Q: How many treatments are recommended until the patient feels relief? A: Every client is treated individually and according to the severity of their respective issue. I generally recommend 3–6 treatments for best results. However, it is not uncommon to feel immediate improvement after 1–2 sessions if you have less severe symptoms.
Q: What sets Active Release Technique apart from other forms of manual therapy that treat similar injuries? A: A.R.T. sets itself apart from other treatment methods through its protocols specific to the muscle, tendon, ligament, and nerve. Furthermore, A.R.T. protocols require a high level of precision to perform. A practitioner should have a keen sense of anatomy and palpation skills to accurately locate the structure and find any potential adhesions on it. Lastly, the “active” component of A.R.T. is a unique yet effective aspect to the treatment.
Each protocol involves a shortening of the structure being treated, followed by an active lengthening phase of the structure. This is what makes A.R.T. so effective in breaking up the adhesions and scar tissue that may be restricting the affected areas. Finding the right treatment for a soft tissue injury can turn into a witchhunt these days. With so many forms of manual therapy out there such as chiropractic, Airrosti, or the wide variety of deep tissue massage options, it can get difficult seeking the right help. While these choices for pain relief are effective in their own right, A.R.T. is now establishing itself as a dependable option for soft tissue ailments, strains, and overuse injuries. A.R.T. is holding its ground with relevance and effectiveness as manual therapy practices have evolved over the years. It has a modern touch with its dynamic hands-on approach that separates it from other conventional treatment methods. If you have exhausted your options for pain relief, then this treatment may be your light at the end of tunnel. afm
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A Triathlete’s Tips to Tackling Injury and Illness By Stephan Schwarze
Prevention
I
njuries are never positive and pleasant, but as triathletes, we often have some better options to deal with them than athletes who only compete in one discipline. From my experience, rarely is complete rest required. A modified workout regimen is more helpful. Following are some ideas on how to best handle injuries and illness as an athlete.
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With the exception of accidents, most injuries can be avoided. There is always a higher risk of injuries if we don’t take care of ourselves and follow certain steps (below) to prevent injury. • Be aware of biomechanical deficiencies and work to eliminate them. Get a few sessions in with a physical therapist to get advice on a “maintenance routine” to help you work on muscular weaknesses. • Get your bike fit assessed by an experienced bike fitter, and consult with a running shoe specialist to select the best running shoes for your fit. Poor bike fit or the wrong running shoe selection can easily lead to injuries. • During high volume or intensity training phases, take extra vitamin and mineral supplements to strengthen your immune system. To prevent tissue or joint injuries, it can be helpful to use joint supplements. • Increase training volume gradually (10–15 percent per week) especially for running—the most demanding on your body. • Work a maintenance and self-care routine into your workout regimen. If you can, schedule regular massages. Or dedicate 10–15 minutes a day to loosening up your calves and hamstrings with a foam roller. • For those with an office job: make sure you have an office setup that supports good posture and does not promote biomechanical weaknesses. Some say sitting is the new smoking, so try to avoid extended
periods of sitting in your office chair. • During winter months and cold weather training and racing, avoid any strenuous activities with cold muscles. Always warm up properly and wear adequate clothing. Higher intensity effort on cold muscles are much more likely to cause injuries like tears or strains.
Recovery Even if we are super careful, most of us will at one point or another get an injury. For me, once this happens, my first goal is to get rid of it as quickly as possible. But I also don’t want to interrupt training. It’s been my experience that there are very few injuries where complete rest is best. Movement helps increase blood flow, which helps promote faster healing. Steps to take when you get injured: • Pick the right doctor! This is very important. There are doctors who always prescribe rest, but most of them have not worked much with ambitious athletes. Look for one who has experience with athletes, and check referrals online or from other athletes. Make sure they do a thorough examination and listen to your input to understand your athletic goals. If you are not completely satisfied with a doctor, look for a second opinion. I’ve done this several times. • Educate yourself, ideally before you see a doctor. There are great websites and books out there about sports injuries. In many cases, you can diagnose without a doctor what the issue is—or at least narrow it down.
• For acute injuries, like strains: apply ice several times per day. In addition, it can help to take antiinflammatories like Aleve. However, try to avoid these if at all possible, and never take them for more than 5 days in a row. Most of these anti-inflammatories have negative side effects (i.e. stomach problems), and only mask the symptoms—leaving you uncertain if the injury has actually healed. • Continue training (if possible), and focus more on disciplines that are not affected by your injury. These phases are great opportunities for block training—setting up a heavy training block of 10—14 consecutive days in one sport. • Once the injury is healed, ease back into your regular workout routine. This is what I do for my three sports: For swimming, the first few swims I do on my own before rejoining my team. For cycling, I do the first few rides as trainer rides, or outdoor rides alone on a flat course, and avoid any group rides or hilly courses. For running, I do the first few runs on the treadmill at a controlled pace, and consider taking walk breaks every few minutes. A lot of these tips also apply to dealing with sickness. My main rules: 1. If you have a fever, don’t work out. 2. If you cannot keep or get food in, don’t work out. 3. Take out the intensity and just do easy, steady workouts instead. Happy racing! afm
Workout
Prepping Your Strength by Diane Vives, M.S., C.S.C.S., C.P.T., F.M.S.
T
he body learns behavior patterns throughout our lives. Early in life, we discover we have mobility in and around our joints and we explore movement to earn the stability needed to become stronger. We know we want to be strong, do more work in less time, and be able to transfer that ability into activities that mean something. The movements this month will exercise your mobility and stability and challenge your strength. Key to building upper body strength is maintaining mobility in the thoracic spine. Through this mobility, we can attain a strong and stable connection between the trunk, the shoulder blade, and the shoulder so they work together and each do their part to create strong, healthy movements. We’ll finish this workout by giving you a great exercise to challenge strength on one side of your body while maintaining stability on the other. Training your body to do opposing jobs on each side translates to skilled movement and better functional strength.
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T-Spine Rotation with Reach
Purpose: Puts the body in position to lock the low back safely and focus on mobility in the upper back where it’s needed with rotation and a natural diagonal reach.
Movement: • Start by lying on your side with shoulders stacked, head supported so the neck is neutral with no stress on the muscles. Upper leg is flexed out in front of you to just over 90 degrees on a foam roll. • Take in a deep breath and, while you slowly breath out, turn the shoulders so that your back gets closer to the
ground and reach diagonally with your arm—creating a natural line from the lower hip to the reaching shoulder to the reaching arm. • Hold for a few seconds at the point of a stretch, but never allow it to be painful. • Roll back slightly toward start position to release stretch, take in another breath, and repeat—allowing the movement to open up more.
Half Get Up
Purpose: Alternating mobility and stability in the body during a ground-based movement is great for upper body stability. This will transfer to enhanced strength in other upper body exercises. Movement: • Start by lying on your back, leg flexed with foot grounded and the kettlebell in an extended arm position on the same side over the shoulder. The down arm and legs should be about 45 degrees offcenterline of torso. • To move under the kettlebell, initiate the movement by pressing through the heel and extending the hip, then roll up onto the opposite elbow. Wrist always stays in vertical position with the knuckles facing the sky. • Maintain space between ear and shoulder on both sides at all times. • Sit up, moving under the kettlebell by extending the elbow and placing the hand in line with the shoulder. • Always keep your eyes on the kettlebell throughout the movement. • Pause at each point of movement to establish valuable stability at each point of the exercise. • Reverse the movements with very intentional control and slow transitional movements as you lower yourself, reverse roll, and then reach the start position. Tip: You may practice the exercise by balancing a shoe or yoga block on your knuckles. This is safe and a great challenge! photography by Brian Fitzsimmons performed by Michael Winchester at CrossFit Jääkarhu
03.2015 • au stinfI tmaga z i n e . c o m • 91
Workout
Prone Row
Movement: • Start in a push-up plank while slightly elevated on a stable surface such as a box or step. While maintaining shoulder parallel with the ground, hold a kettlebell in free hand. • Pull the kettlebell up by raising the elbow to the sky and maintaining a vertical alignment with the forearm. Finish the movement by reaching back with the shoulder and shoulder blade so the entire shoulder complex is involved and you reach a complete range of motion. • Make sure you press the shoulder away from your ear and keep neck aligned with torso. No dropping head or chicken necks! • Return to start position slow and controlled. Don’t let gravity do your work for you and rob you of additional strength benefits.
Want a guided look at these movements? For a
more detailed look in action, check out the workout video on austinfitmagazine.com/Videos/
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photography by Brian Fitzsimmons
Purpose: Stabilize on the post arm in a plank position while performing a row for strength on the opposite side. This takes great shoulder stability and core strength and helps develop upper body strength.
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Sports and Outdoors March 7 Urban Dare Austin Get your blood and brain waves pumping as you and a partner run around the city trying to solve clues and perform dares to find your way to the next checkpoint. Dares range from throwing a bulls-eye to completing a puzzle and doing a 3-legged race. Using smart phones to take pictures and call a friend for help in solving clues is encouraged. It’s like a one-day version of the Amazing Race. Except in this scenario you’re the competitor, not the spectator. urbandare. ticketsocket.com/event/Austin March 14-28 Star of Texas Fair and Rodeo Time to dust off those cowboy boots in the corner of your closet and head to the rodeo. After hopping from one carnival ride to another, 94 • au st infI tmaga z ine.co m • 03.2015
consuming your fair share of fried dough fare, and browsing the artesian booths lining the fairgrounds, the best way to end the day is by watching one of America’s Top 10 Pro Rodeos and taking in a concert. Chart-topping performers the Eli Young Band, the Beach Boys, Lee Brice, Kevin Fowler, Martina McBride, and Austin’s own Willie Nelson and Family are set to take the stage. rodeoaustin.com March 28 CityScape Adventures – Austin Grab a pen, smart phone, pair of running shoes, a group of your smartest and fittest friends and sign up for the CityScape Austin scavenger hunt. The hunt is both a physical and mental endeavor where you plot out your course as you complete clues and challenges to get to the finish line. The 5K to 10K adventure race tests your wits, mapping skills, and lifelines to choose the quickest route through the course. The CityScape website
photo by Star of Texas Fair and Rodeo
SCHEDULED MAINTENANCE SCHEDULED MAINTENANCE
suggests bringing $10 each in singles for public transportation or emergency slushies. The first team to successfully complete all tasks and cross the finish line will receive cash, prizes, and, maybe most worthwhile, an assembly line of high-fives. cityscapeadventures.com/events/austin-scavenger-run/ Food and Drinks March 21 Austin Music Series’ Monthly Concert at Solaro Estate Celebrate the start of spring by spending a relaxing Saturday evening at the Solaro Estate in Dripping Springs tasting different varietals of local wines and listening to live music. bit.ly/1CMnUUM March 28 Live at the Deep Eddy Distillery Enjoy drink specials, live music, and samplings from some of your favorite Austinarea food trucks at this bi-monthly event hosted in Dripping Springs by Deep Eddy Vodka. Admission is free. bit.ly/1DUJuUi March 29 Alice’s Adventures in Wonderland Mad Hatter Tea Parties Awaken your inner child and attend this Alice in Wonderland themed afternoon. Instead of offering Sunday brunch, the Four Seasons Hotel will present a spread of creative treats alongside special, themed decor, an "Alice in Wonderland" photo booth, and the namesake film playing on the big screen. The event is designed to complement the Harry Ransom Center’s exhibition to celebrate the 150th anniversary of Alice’s Adventures in Wonderland exhibit. austintexas.org/includes/ events/Alice-s-Adventures-in-WonderlandMad-Hatter-Tea-Parties/103877/ Arts March 11 Kevin James at Bass Concert Hall Kevin James, the producer, co-writer, and laughter-inducing star of movies Paul Blart: Mall Cop, Zookeeper, Grown Ups, Here Comes The Boom, and actor of the CBS sitcom The King of Queens, brings his comedic relief to Austin. James will be performing his stand-up comedy skit for one night at Bass Concert Hall. Expect non-stop laughs, plenty of impersonations, and enough jokes to leave your face red for the rest of the night. texasperformingarts.org/event/kevinjames-2015-bass-concert-hall-austin
March 21 – March 22 Artists and Artisans Festival Help kick off the Wildflower Days celebration at the Lady Bird Johnson Wildflower Center by discovering new artists at this crafts and nature festival. Over 30 American artists who work with beads, watercolor, metal, glass, and other exotic art media will showcase their craftsmanship at this festival. Nature-themed items such as mesquite bowls, hand-woven clothing, painted silk art, and sculptured jewelry will be among the varied types of artworks being sold. wildflower.org/artisans/ March 24 Emily Giffin Reading Emily Giffin has had six novels appear on the bestsellers list. She is distinguished for her excellence in writing on subjects such as love, marriage, family life, and friendship (Baby Proof; Something Borrowed). Join her as she makes a stop in Austin on her book tour for One and Only, a story about a Texas girl living in her best friend’s shadow whose life is upended when her best friend's mother is diagnosed with cancer. A reading by the author will be followed by a short audience Q&A and book signing. bookpeople.com/ event/emily-giffin-one-only Lifestyle March 7 Texas Beer 5K Spend a Saturday afternoon learning about Austin’s best bars, historical landmarks, and hidden gems—all while getting a workout. Hosted by City Running Tours, this fun and social 5K run allows you to stop and sample of the best hops in town. Sounds like a pretty awesome running route to us. (While not related to City Running Tours, check out our New to Austin section in this issue to read about the Austin Beer Run Club cofounder’s next venture, Yomosas. Exercise and alcohol seems to be an unstoppable trend in this city.) cityrunningtours.com/ austingroupruns#texasbeer May 23 Salsa Night at Mi Madre’s Get a taste of a different kind of salsa by enjoying a free dance class hosted by former World Salsa Champion, Alvaro Gomez, of Salsa Austin. All you need to bring is your shoes and an appetite to learn how to dance the night away. Happy hour drink specials last all night long. The class, offered on the fourth Saturday of each month, is open to both novice and expert dancers. bit.ly/1DcY234
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Rides & Races MARCH March 1 Moe’s Better Half Marathon San Marcos, TX sanmarcosrunners.org/mbhm/ The Army Marathon/Half Marathon/5K Killeen, TX • thearmymarathon.com March 7 Twisted 5K Dripping Springs, TX • runintexas. com/twisted Dirty Du Lost Pines Marathon/ Half Marathon/10K Bastrop, TX lostpinestrailruns.com Backcountry Trail Run 25K/Half Marathon/10K/5K San Antonio, TX runsignup.com/Race/TX/ SanAntonio/BackcountryTrailRun Urban Dare Adventure Race Austin, TX • urbandare.com Pace High School 5K PFun Run Pflugerville, TX • active.com/ pflugerville-tx/running/races/pacehigh-school-pfun-run-2015 March 8 Dirty Du Duathlon Rocky Hill Ranch, Smithville, TX dirtydu.com Running the Rock 5K Round Rock, TX • sisterstriing.com/ runningtherock/ March 13 Friday the 13th Night Race 5K San Antonio, TX fridaythe13thnightrace.com March 14 Run for Dreams 5K Round Rock, TX runfordreams5k.com/ 96 • au sti nf Itm agazi ne. c o m • 03.2 015
Party Fest 5K Run San Antonio, TX • partyfestrun. com/location/san_antonio Prickly Pear 10 Mile/50K Trail Run San Antonio, TX • pp1050.com
March 29 Austin 10/20 (10 miles, 20 bands) Austin, TX • austin1020.com Saint Pat’s Half Marathon Pflugerville, TX saintpatshalf.com
March 15 Shamrock Shuffle 5K San Antonio, TX • iruntexas. net/Races/ShamrockShuffle/ ShamrockShuffle.htm
Head for the Cure 5K Camp Mabry, Austin, TX headforthecure.org/centraltexas
March 21 Iron Warrior Dash 3.7-Mile Obstacle Run Smithville, TX • warriordash.com/ location/2015-warrior-dash-texas/
Tall Texan Triathlon – Half Ironman Boerne, TX • brittonbikes.com/ hcsa-events/tall-texan-tri/tall-txmainpage.htm
Culinaria 5K Wine and Beer Run San Antonio, TX culinariasa.org
Texas 10 Boerne – 10 Mile and 5 Mile Boerne, TX • active.com/boernetx/running/distance-running-races/ texas10-boerne-2015
Vern’s No Frills 5K Georgetown, TX noexcusesrunning.com March 22 Alamo 13.1 Fight to the Finish! San Antonio, TX alamo131.com Get Your Rear in Gear 5K Camp Mabry, Austin, TX coloncancercoalition.org/portfolio/ get-your-rear-in-gear-austin-tx/ March 28 ZOOMA Women’s Half Marathon/10K/5K Bastrop, TX • zoomarun.com Cedar Ridge High School Raider Paint Run 5K Cedar Park, TX bit.ly/1vWo8A5 Paws for a Cause 5K Georgetown, TX • bit.ly/1Aj1auz
Blue Bell Fun Run 10K/5K Brenham, TX bluebellfunrun.com Muddy Mayhem Run 8K San Antonio, TX mudrunsanantonio.com Outlaw Half Marathon/5K Fredericksburg, TX theoutlawhalfmarathon.com Wild Woman Weekend 10K/5K Blanco, TX • runintexas.com/ wildwoman Run to the Sun 90-Mile Relay/2K Enchanted Rock State Park, Fredericksburg, TX• beyondbatten. org/run-to-the-sun-relay TNT Toughest in Texas 50K/25Mile/10-Mile/5-Mile Trail Run Waco, TX • edsregistration.com/ events/49
APRIL April 1 April Fools Day 5K San Antonio, TX • runsignup. com/Race/TX/SanAntonio/ AprilFoolsDay5kRunWalk April 4 Hells Hills 50-Mile/50K/25K/10K Rocky Hill Ranch, Smithville, TX tejastrails.com/HellsHills.html Tour de Castroville 60-Mile/30Mile Bike & 10K/5K Run San Antonio, TX • castrovilletx.gov/ tourdecastroville April 11 Longhorn Run 10K/2-Mile Run Austin, TX utlonghornrun.com Shape Diva Dash 5K Obstacle Run Austin, TX divadash.com/city/austin
April 12 Statesman Capitol 10,000 Austin, TX • cap10k.com April 18 Vern’s No Frills 5K Georgetown, TX noexcusesrunning.com Color in Action 10K Katy, TX uniteforhealth.org/color-5k Earth Day 5K San Antonio, TX bit.ly/1xP5iPz April 19 Mud Factor Obstacle Run 5K Dripping Springs, TX mudfactor.com/mfevent/eventaustin-2015 April 25 Bluebonnet XTERRA 15K/5K Trail Run Burnet, TX • terrafirmaracing.com/ view.asp?id=47
Phone. Gels. ID. Cash. HITS Triathlon Series – Half and Full Marble Falls, TX hitstriathlonseries.com/ marble-falls-tx Wildflower 10K/5K Fredericksburg, TX hillcountrymemorial.org/page/ wellness-center/wildflower-run/ The Human Race 5K/ Adventure Relay Race Waco, TX humanracewaco.com April 26 HITS Triathlon Series – Sprint and Olympic Marble Falls, TX hitstriathlonseries.com/ marble-falls-tx Texas Wine Series Half Marathon/5K Flat Creek Estate, Marble Falls, TX • texaswineseries. com/FlatCreek.asp The Biggest Loser Half Marathon/5K Round Rock, TX biggestloserrunwalk.com XTERRA Bluebonnet Off Road Triathlon Burnet, TX • bit.ly/1wl2fvk May May 2 Because We Foster Care 5K San Antonio, TX bit.ly/1yyssql Cinco de Mayo 5K Lockhart, TX • runsignup. com/Race/TX/Lockhart/ CincoDeMayo5KRun? Gladiator Rock ‘N Run – San Antonio Floresville, TX gladiatorrocknrun.com/event_ May_2_2015.html Nocturnal Lands 5K Austin, TX • nocturnallands. com/austin-texas-2015/ PurpleStride Austin Austin, TX • purplestride. kintera.org/faf/home/default. asp?ievent=1128611
Saints and Sinner After Dark Hutto, TX • thehuemmers. com/5k/
May 17 Spartan Super – Austin #2 Burnet, TX • spartan.com/ events/?event_id=466/austinsuper-#2
Pandora’s Box of Rox Burnet, TX • tejastrails.com/ Pandora.html May 3 Front Porch Days 5K Kyle, TX • runsignup. com/Race/TX/Kyle/ FrontPorchDays5K10K?
Carry all of your race day essentials!
5K Pfun Run, Walk and Kids K Pflugerville, TX tx-pflugerville3.civicplus.com/ index.aspx?NID=1159 Rockin’ R Toobin’ Triathlon Gruene, TX • redemptionrp. com/RockinRTri
Rookie Triathlon Austin, TX • therookietri.com Sunshine Run Austin, TX austinsunshinerun.com
May 23 Run to Hear Pflugerville, TX • runtohear. org/?page_id=1748 14th Annual Police and Firefighters Memorial San Antonio, TX bit.ly/1z3TlaO
May 9 Ants in Your Pants 5K Pflugerville, TX antsinyourpants5k.com/ Color Vibe 5K San Antonio, TX • thecolorvibe. com/sanantonio.php 13th Annual Jon’s Run San Antonio, TX • runsignup. com/Race/TX/SanAntonio/13t hAnnualJonsRunStroll?
May 24 American Hero 25K Relay San Antonio, TX americanhero25krelay.org/ event-details/ Autism Speaks 8K Run and 1K Fun Run Austin, TX • autism8k.com/ registration/
March of Dimes Austin Run for Babies Round Rock, TX • runsignup. com/Race/TX/SanAntonio/13t hAnnualJonsRunStroll?
May 25 Lifetime CapTex Triathlon Austin, TX • captextri.com
SPA GIRL TRI San Antonio, TX • spagirltri. com/spa-girl-tri-san-antonio/
May 30 Fight For Air Climb – Frost Bank Tower Austin, TX • lung.org/pledgeevents/tx/austin-climb-fy15/
Spartan Super – Austin Burnet, TX • spartan.com
Austin Wicked Wine Run Spicewood, TX • bit. ly/1CNbH16
May 10 Spartan Sprint – Austin Burnet, TX • spartan.com/ events/?event_id=462/ austin-sprint
Rogue Trail Series – The Ranch Austin, TX • roguetrailseries. com/ranch/
May 16 Spartan Sprint – Austin #2 Burnet, TX • spartan.com/ events/?event_id=467/austinsprint-#2
The Official Race Belt of the
The Color Run Austin, TX • thecolorrun.com/ events/ 03. 2015 • au stinfI tmaga z ine.co m • 97
spibelt.com
DISCOVER!
Tell us about it! Give us a shout at @AustinFit. We'd love to hear about your experience!
River Place Nature Trail
With over 900 log steps throughout, this hike is a natural stair master By Regina Kubelka
Mark Your Calendar The Hill Country Outdoors group will be guiding their next free hike along the River Place Nature Trail at 2 p.m. on March 15. Put on your hiking shoes, pack a snack and water bottle, and meet the group at the Woodland Park trailhead. 98 • au sti nf Itm agazi ne. c o m • 03.2 015
*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. Got a route to share? Email editors@austinfitmagazine.com with a description and your contact information (name, email, phone number).
photography by Brian Fitzsimmons
S
pringtime brings new life to the River Place Nature Trail, tucked away in the hills of the River Place neighborhood west of Austin. In 2009, the middle section of the trail—also known as Panther Hollow—was closed for a rerouting project, but today the trail’s entire length is open and ready to greet you and your adventurous spirit. Starting from the pond in Woodland Park, walk along the boardwalk—away from the street—to access the trail. There are a lot of log steps with smooth, packed dirt throughout the hike (over 900 steps in fact!), and you will quickly learn that the trail is a natural stair climber workout. This is a 3-mile out-and-back trail, making for a somewhat strenuous 6-mile route when hiked in its entirety. High, overhanging limestone cliffs hug the trail as it dips and climbs into and out of the hollow, winding through wooded areas teeming with live oaks, Spanish oaks, and ash junipers. You’ll know you’ve arrived at paradise when you reach a lush, tropical-like environment surrounding a crystalclear creek that occasionally drops down into low, moss- and fern-lined waterfalls. When you see the trailhead marker for Panther Junction, stay straight to continue tracing the edges of the creek. Abundant native plant vegetation—from American Beautyberry and Mexican Silktassel—can be seen growing along the hiking path. As you climb out of the riparian zone, beautiful vistas await to reward you and your quad-burning, stair-stepping efforts. Allow 3 hours to hike the entire trail round-trip. If you’re short on time, set a desired turnaround time before you start. The trailhead at Woodland Park is located about 30 minutes from Austin on Big View Drive. Before FM 2222 intersects FM 620, turn left on River Place Boulevard and continue for 2.8 miles. Turn right onto Big View Drive and (after descending the massive hill), look for the Woodland Park parking area on your left. Walk across the street to the pond and trail kiosk to start the hike. Trail is open 7 days a week, but not open to cyclists. Park admission is free.
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