May 2014 - The X Games Issue by Austin Fit Magazine

2014 AFM FITTEST— Official Event Guide and Nutrition Training Tips

Find Your Own Adventure at Milton Reimers Ranch

AustinFitMagazine.com

X Games Come to Austin

Morgan Wade Native Texan

Goes Big in BMX

Taking a look at the science behind ramps How Red Bull Athletes Stay Fit to Perform

May 2014

Talking X Games Strategy with ESPN’s Brandon Graham

“Riding a bike is a great stress reliever for me. My favorite ride is definitely riding around Town Lake in the morning. Seeing the sun come up on the lake. Seeing downtown. It’s a beautiful sight. When it’s just me, my bike and the road, there is nothing more peaceful. I tell people that you don’t have to break the bank to get started. The important thing is to get on a bike, any bike, and start riding. THE RIDE TO AUSTIN STARTS AT BICYCLE SPORT SHOP.”

To hear the rest of Gabriel’s story, and to learn how to get started on a ride of your own, go to

BicycleSportShop.com

5 EVENTS 13 CITIES 1500+COMPETITORS NATIONAL FITNESS EVENT

EARLY BIRD PRICING ENDS SOON

OVER $15,000 IN PRIZES

#RISEABOVE CGGAMES.COM INFO@CGGAMES.COM

Contents

The X Games Issue

May 2014

Features + Cover Stories 34 Q&A

36 Arts &

82 What to Wear 98 Train Like a

Brandon Graham provides history and previews this year’s X Games

Calculating the construction necessary to build the X Games skate park

Stay fashionable and (temperature) cool with these tips

with ESPN

Science

to the X Games?

Red Bull Athlete

BMX riders Drew Bezanson and Anthony Napolitan talk fitness

54 The Starting on page

Pride of Tyler, Texas BMX champion Morgan Wade seeks record-setting run as the X Games hit Austin, June 5-8 8 • austi nf Itmagazi ne .com • 05 .2 014

Cover and contents photos by Brian Fitzsimmons

FEEL THE RUN THE NEW NOT THE ROAD GEL-NIMBUS 16 速

Want to run on clouds? Equipped with GEL速 Cushioning technology, runners will float through each mile in the new luxuriously plush GEL- Nimbus 16.

#BETTERYOURBEST Available exclusively in run specialty stores through June 30, 2014 and at ASICS.com

Contents

May 2014

Departments + In Every Issue

AFM FITTEST Guide Everything you need to know for the third annual adult field day

Fuel

42 Boston Strong

26 Beef it Up

Fit Over 40 runner Maria Hermon discusses 50 marathons and more

Try this roasted sirloin recipe from the Texas Beef Council

44 Mental Fitness

28 Searching for a Food Coach?

Can laughing and smiling double as workout cardio?

Advice on what to look for in a nutrition professional

30 AFM FITTEST Nutrition A proper diet can complement any training plan 32 Pack Your Picnic

Packing a gourmet spread that won’t threaten your waistline

46 Austin Ridge Riders

Meet the volunteer group that maintains area trails

LOOK

80 Fit Finds: Outdoors Fun

Everything you need for a day under the sun

FEEL

84 Graphic: Hamstring Getting to know the muscle in the back 86 Athletic Leaks

TRAIN

94 Give it a Tri It’s as easy as swimming, biking, and running 96 Summer League Swimming Poolside tips help parents make the most of this experience 100 Maudie’s Moonlight Margarita Run Keys to running a successful nighttime 5K

48 Running for a Response Austin Gives Miles combines philanthropy and fitness

Austin mom addresses incontinence in workouts

50 Rocking Out Central Texas landscape invites rock climbing community

Incorporating Chinese medicinal philosophy into your healthcare

102 Muscle Movement Heat up your training with strength and plyometric movements

90 Simply Squatting Why this full-body exercise is important to practice

106 Coach Carrie Taking time to charge your body and its batteries

LIVE

38 Biking Burundi

Michael Madison travels to raise awareness for this African community

In Every Issue

14 From the Publisher 16 Letters to the Editor 20 Contributors

10 • austi nf Itmagazine .com • 05 .2 014

22 WWW 24 Fit Focus 40 FAQ

88 East Meets West

52 The Pulse 92 Healthy Bits 110 Events Calendar

112 Rides & Races 114 Discover!

photography by Flashbax23

YOUR SUMMER STAYCATION DESTINATION YMCA OF AUSTIN 3208 Red River Suite #200 | 512.730.9622 | AustinYMCA.org

JOIN

by May 31st

SAVE 48

Proud national supporter

Deep in heart of Texas is Austinâ&#x20AC;&#x2122;s own Life Time Tri CapTex triathlon. Everyone from top-ranked professionals to first-time triathletes can choose from Sprint, International or First Tri distances with divisions for students, military and first responders. Olympic Distance 1.5K swim / 40K bike / 10K run

Sprint Distance 750M swim / 20K bike / 5K run

First Tri Distance 400M swim / 10K bike / 5K run

C A P T E X T R I . C O M

Publisher's Letter

X Marks the Spot

X Games is the latest in Austin’s cool festival scene

t is really exciting how Austin has become a magnet for so many cool events. Notwithstanding the downsides of traffic and congestion, our town is developing into a bit of a mecca for what is “in.” Austin is simply cool, even when it’s hot. We have SXSW, gigantic and sprawling with its technology, movies, and music; “Woodstock” is revisited with two weekends of music at ACL; world-class racing comes to town with Formula One, the most viewed sporting event on the globe; MotoGP is back for its second year for the two-wheelers; and now, the X Games is coming to Austin! How cool is that? I hate to admit that the closest I have come to even understanding the enormous talents of these athletes is skateboarding down 36th Street in Philadelphia at 2 a.m. (college insanity). Oh yeah, and there was the one time I attempted mountain biking down a single track and learned that front brakes equals an endo. Now on the heels of the 2014 Sochi Olympics, we get to see the summer version of some of these gymnastics right here in ATX, and I can’t wait. I have to admit that I was glued to the TV during this year’s winter Olympics and the acrobatic snowboarding and skiing were electrifying. I participated in gymnastics and competed in high school, so I have a healthy respect for single and double somersaults even without the twists, bikes, or boards. Landing on your feet is one thing; landing on wheels while moving at a rapid rate of speed on uneven terrain is quite another! And don’t kid yourself: it’s not all gravity. These folks are really fit, and BMX is a case in point. Aside from the mind-numbing and body-bruising risks, the sport demands power, balance, endurance, flexibility, incredible concentration, and nerve. But don’t take my word for it; check out our cover feature on BMX rider and world champion—and native Texan—Morgan Wade. The AFM team headed to Tyler, Texas, to catch Wade in action at home. And if you want a preview of what Wade will be bringing to Austin’s X Games (June 5–8 at COTA), check out this video at http://vimeo. com/83549762. You won’t believe it!

Keep Austin Fit,

Lou Earle, Publisher, CEO

Publisher/CEO Louis M. Earle COO Alex Earle eDITOR in Chief Leah Fisher Nyfeler Assistant Editor Natalie England Art Director Weston Carls Assistant Art Director Sarah Schneider Director of Marketing & Communications Carrie Crowe Senior Advertising Consultant Betty Davis Writers Carrie Barrett, Steve Cuddy, Alexa Harris, Michael Madison, Elli Overton, Sara Sanchez, Chris Torrigino, Diane Vives, Mason Wheeless, Anne Wilfong Operations Assistant Jackie Pica Interns Alexa Harris, Sara E. Sanchez (Editorial), Dionne Smith (Design), Allegra Boutch (Marketing) General Inquiries info@austinfitmagazine.com Advertising Inquiries ads@austinfitmagazine.com Submissions ideas@austinfitmagazine.com fitfocus@austinfitmagazine.com Event Listings austinfitmagazine.com/events/ submit-an-event Subscriptions austinfitmagazine.com/subscribe 2201 N. Lamar Blvd., Ste. 220 Austin, TX 78705 p 512.407.8383 f 512.407.8393 Austin Fit Magazine assumes no responsibility for the content of articles or advertisements, in that the views expressed therein may not necessarily reflect the views of the publisher or any magazine employee or contributor. This publication and all of its contents are copyrighted. Austin Fit Magazine is the assumed name of its publisher, Louis M. Earle, who has no interest in the business of Denis Calabrese who operates an exercise program under the assumed name of Austin Fit, which trains individuals to improve their jogging or running skills to participate in marathons. The views, opinions and other representations published in Austin Fit Magazine are not those of Austin Fit or any of its directors, officers, employees or agents. Please recycle this magazine

14 • austi nf Itmagazine .com • 05 .2 014

>>>> 111 Sandra Muraida Way | Austin, TX 78703 866-995-0853 | www.gables.com/parktower

STEP OUT OF YOUR ELEMENT AND INTO OURS Be in your element at Gables Park Tower.

gables.com/parktower 111 Sandra Muraida Way | Austin, TX 78703 Follow Us! 866-995-0853

>>>

Rejuvenate in the luxury of Austinâ&#x20AC;&#x2122;s brand new boutique apartment community in the center of downtown.

Letters to the Editor

On behalf on the Texas Library Association and the 7,350 conference attendees and exhibitors, please accept our warmest thanks for speaking at the TLA Annual Conference in San Antonio. We've received the most spectacular feedback from the library community about the quality and richness of this year's conference programs. We all know that “content is king,” and we repeatedly heard that the content delivered during this conference was relevant, current, and energizing. Please know how deeply we appreciate your time and commitment to enriching the learning experience of our colleagues in Texas. You are the best! — Elise Walker, Coordinator, Conference and Special Projects Texas Library Association Thank you for your amazing support of the Million Mile Month. A huge thank you for taking the time to participate in launching MMM and for all your work leading up to the event! It was a great day indeed. Thank you for including MMM in [the April] Austin Fit Magazine (which is VERY COOL!) and for reaching out to the Mayor’s Fitness Council and to their corporate members, which has already resulted in new organizations participating. — Steve Amos, Executive Director Cyberways and Waterways, Green Ribbon Schools, Healthivores, and Million Mile Month Programs

To read more letters regarding the AFM FITTEST, visit afmfittest.com and look for the FAQ section. Be sure to register before May 16!

QUESTION: Can you elaborate a bit on "show control" and "extended hips" on the burpee? It is obvious on the video, but the girl modeling is not going full speed. If hips are extended but shoulders are over the hips, does this count? Or do you have to stand straight up and down? Sometimes I notice my feet are entirely on the plate and my hips extend, but my heels are not touching the plate. Is this okay? What part of the chest must touch the ground? For efficiency purposes within the current definition of the rules, my face is actually over the plate with my chest hitting the ground in front. I am actually laying on the ground for a split second but, because my head is over the plate, only the bottom part of my chest hits the ground. Is this going to be okay? Last one: Have you guys watched a video of a top athlete going full speed so the judges know what they will be seeing? — David King ANSWER: Hey David, great questions about burpees. "Show control" and "extend the hips" mean both feet land fully on the plate and the hips extend completely. Judges will be looking for flat feet on the plate and for the hips to completely open up inline with upper leg and torso, regardless of shoulders (although shoulders will most likely be over you hips if they open up completely). The area of the chest inline with the nipple must come in contact with the ground in front of the plate. Based on the judging criteria, I suggest you make sure the full chest is on the ground and in back of the plate slightly, so that your upper chest isn't perceived to be over the plate or off the ground. This is the protocol most used by CrossFit, and the judges are very used to seeing highlevel athletes perform this, which is exactly why I collaborated with CrossFit to made the change. This will create much greater consistency and more definitive scoring criteria for the judges. Diane Vives, AFM FITTEST test designer AFM wants to hear from you! Letters should be addressed to Letters to the Editor, AFM, 2201 N. Lamar Blvd., Suite 220, Austin, TX, 78705. Email address is leah@austinfitmagazine.com. All letters should include the writer’s name, address (email included), and daytime phone number. We are unable to acknowledge or return unpublished letters. Letters may be edited for length and clarity. 16 • austi nf Itmagazine .com • 05 .2 014

How do you #KeepAustinFit? We want you to show us! Tag AFM in your social media post with @AustinFit or #KeepAustinFit and you could be featured in the magazine. This month, photos by @lamodesto, @aliciahartzell, and @ theveganchad 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! The best photos will be included here in the Letters to the Editor page. Join Us facebook.com/austinfitmagazine twitter.com/austinfit instagram.com/austinfit pinterest.com/austinfitmag youtube.com/austinfitmagazine

NOBODY OFFERS MORE. NOBODY!

Learn and play under real course conditions at Nicklaus designed private practice hole course. 3:1 (or lower) student teacher ratio. Rated by Golf Magazine as one of Americaâ&#x20AC;&#x2122;s top 25 schools.

1-800-879-2008 www.golfdynamics.com 45 Club Estates Parkway | Austin, TX 78738

STK#H109835

2013 HYUNDAI $ GENESIS COUPES

6,000 OFF! MSRP

Giant Selection, Giant Savings, and

ALWAYS MORE FOR YOUR TRADE!

4610 IH-35 South on the Motor Mile in Austin

512.354.7080 southpointhyundai.com

ALL 2013 GENESIS COUPES. STK#H109835 MSRP: $25,385, $6,000.00 OFF MSRP, DISCOUNTS INCLUDE $1,000.00 HMA RETAIL BONUS CASH, $500.00 VALUED OWNER COUPON, $1,000.00 SOUTH POINT TRADE ASSISTANCE, $3,500.00 SOUTH POINT DISCOUNT. ALL DISCOUNTS ARE OFF MSRP+TTL+FEES+ANY INSTALLED DEALER ADDS. FINANCING THROUGH HMF. WAC. TIER 1 OR 2 TO QUALIFY, 720 FICO+. TRADE IN VALUE DETERMINED BY AUTO TRADER TRADE IN MARKET PLACE, AND SUBJECT TO CUSTOMERS ACCURATE DESCRIPTION OF VEHICLE AND VERIFIED BY SOUTH POINT HYUNDAI SALES REPRESENTATIVE. DISCOUNTS APPLY TO IN DEALER STOCK UNITS ONLY. PHOTOS FOR ILLUSTRATION PURPOSES ONLY. ADVERTISED SPECIALS ARE NOT IN CONJUNCTION WITH ANY OTHER ADVERTISED SPECIALS, RADIO, TV, INTERNET, ETC.

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

Write for AFM Here’s how.

Robert Lewis, Ph.D.

Dr. Robert Lewis is an assistant professor in advertising and public relations at the University of Texas. A central focus of his research is to understand the psychology of media appeal, but he also hopes this research will lead to a comprehensive understanding of how the media strengthen, influence, and maintain individual and group values. For example, his recent research has examined how intuitive and deliberative moral judgments determine the appeal of stories for children and adults. Lewis’ work has appeared in outlets such as the International Journal of Arts & Technology, Mass Communication & Society, and Journal of Communication. He holds a PhD from Michigan State University, a Master of Arts in Communication from the University of Missouri-St. Louis, and earned his bachelor’s degree with an emphasis in journalism from Southeast Missouri State University. (page 50)

Sam Strickling

Sam Strickling is the Academic Research Manager at National Instruments. He graduated from Baylor University with a degree in mechanical engineering while also competing as a collegiate high jumper. (page 36) Sam.Strickling@ni.com @NIglobal

Carly Pollack

Laura Ugokwe, R.D., L.D.

Laura Ugokwe, a top-10 women’s overall finisher at the 2013 AFM FITTEST, is a registered and licensed dietitian and the director of nutrition at Pure Austin Fitness. Ugokwe has partnered with Pure Austin and Greg Cook, the overall winner of AFM FITTEST for two years in row, to create Rail Training, a functional athletic training and nutrition program that is well suited for those training for AFM FITTEST. (page 30) pureaustinnutrition.com/ nutritionist-bios/laura-cajacob/

Pollack holds a master's degree in holistic nutrition and is a certified nutrition and lifestyle coach by the prestigious CHEK Institute. Most recently, Pollack became a certified clinical nutritionist (CCN), which requires five years post-master's experience and rigorous continuing education. Her passion for new knowledge keeps her on the cutting edge of nutrition, and her love of food keeps things interesting. Pollack started seeing clients as one of the first nutritionists for Whole Foods Market. Soon after, she opened her private practice. Pollack currently resides in Austin where she works with clients in her private practice, lectures throughout the United States, and makes monthly appearances on the Austin news. A Jersey girl at heart, Pollack guides clients with honesty, caring, a little sarcasm, and much laughter. She adds a spiritual component to her coaching to help change eating practices—and, more importantly change thoughts and behaviors—to lead to life-long health and happiness. (page 44) Nutritionalwisdom.com

utexas.academia.edu/ RobertLewis

Michelle Suggs

Michelle Suggs is a freelance makeup artist specializing in photo shoots and events. For the past seven years, she has worked with numerous clients throughout Central Texas, and enjoys using her skills to transform women and give them the extra beauty they deserve. (page 82)

Nate Turner, M.Ed., C.S.C.S.

Nate Turner is the owner of and director of training for Sport Speed Austin, which specializes in youth and adult sports performance training. Turner is certified by the International Youth Conditioning Association, and the National Strength & Conditioning Association, and holds certifications in CrossFit (Level I) and Underground Strength Coach. In addition, he is a strength and power consultant for numerous Red Bull High Performance athletes. (page 98)

Allegra Boutch

Allegra Boutch is a senior rhetoric and writing major at the University of Texas. She currently serves as AFM's marketing intern, and has previously written for HerCampus—Texas and the RideScout app company. After graduating this year, Boutch would like to continue working as a writer in Austin, pursuing stories about the inspiring people who make this city great. (page 86)

nate@sportspeedaustin.com

20 • austi nf Itmagazine .com • 05 .2 014

@michellelanh

Rosa Schnyer

Rosa N.Schnyer is a doctor of Chinese medicine (DAOM), owner of Seeds of Wellness Acupuncture, and a clinical assistant professor in the college of nursing at the University of Texas. An author, researcher, and practitioner for more than 30 years, Dr. Schnyer combines a deep appreciation for individual patient differences with safe and effective treatments; she integrates the most current medical knowledge about prevention and wellness with the timeless wisdom of traditional healing therapies. Her goal is to encourage exploration and help people develop a self-directed approach to the cultivation of their own health. She maintains a private practice in Austin. (page 88) seedsofwellness.biz

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

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

Submit FitFocus Photos Here’s how. Photos

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

austinfitmagazine. com . Images

published in Austin Fit Magazine become the property of AFM.

what’s White-hot on the web

austinfitmagazine.com

AustinFitMagazine.com Videos

@AustinFit Most Popular AFM Tweet Happy to hear @AustinPetsAlive! Andre Agassi, featured in our RuffTail Runners piece http://ow.ly/vz8DR has found a forever home!

/AustinFitMagazine

Most Popular Pinterest Pin

AFM Digital

Upcoming Stories: Circuit of The Americas is undergoing a major physical change in order to accommodate the different events found in the Summer X Games. AFM talked to COTA and ESPN to get the scoop on just how that transformation is being accomplished—and how it will be removed.

GIVEAWAY It’s tri and cycling season, and AFM has some goodies that will help make your ride more comfortable. Check in on Facebook to see how you can score some Chamois Butt'r products and a Pelican ProGear Bike Phone Mount. 22 • austi nf Itmagazine .com • 05 .2 014

Anne Wilfong’s article (page 28) gives tips for questions to ask when hiring a nutrition specialist. Look to austinfitmagazine.com for an extended version of this print piece. Speaking of nutrition: Laura Cajacob Ugokwe gives tips for fueling your performance at the AFM FITTEST (page 30). Don’t forget to revisit last year’s nutrition information, a four-part series written by Ugokwe and nutritionist Haley Hall. "AFM FITTEST Nutrition Series: Importance of Diet in Training (Part 1)" "AFM FITTEST Nutrition Series (Part 2)" "Part 3: Nutrition During Competition" "AFM FITTEST Nutrition Plan (Part 1)"

ALTA’s Cafe was developed to support the beauty of the park and the active lifestyle that surrounds us. We love good coffee, healthy food, sustainable wine and craft beer...so that’s what we do. For us, re-hydration on the deck is enjoyed as much as the athletic exertion that preceded it.

Year-round kayak or standup paddle boarding is waiting for you! Experience the Austin skyline, rowers gliding by, and nature at its best. No experience paddling? No worries, we have easy to use standup paddleboards and kayaks for both beginners and experienced paddlers. No need to reserve, come on down.

H EAT H ROW H PADDLE On Lady Bird Lake Hike and Bike Trail WALLER CREEK BOATHOUSE 74 Trinity Street • Austin, TX. 78701 At the end of Trinity, on Lady Bird Lake (512) 831-4922 info@wallercreekboathouse.org

Austin Rowing Club, a nonprofit organization, is dedicated to advancing the sport of rowing through quality programming and regattas in Austin, TX. ARC provides beginner, recreational, and competitive programs for youth and adults, and outreach programs for the Austin community.

Fit Focus

Taking it to the Bank Austin, Texas

Photography by Travis Perkins

24 â&#x20AC;˘ austi nf Itmagazine .com â&#x20AC;˘ 05 .2 014

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

8 2 e n u J , y a d r tu a S On

presented by

Join the Slowest 5K EVER!

KeepAustinWeirdFest.com

Recipe

Did you know? Using your meat thermometer can help pinpoint doneness. For steaks, roasts, and burgers, 145 degrees is medium rare, 160 degrees is medium, and 170 degrees is well done. Don’t go by color, as you may overcook your beef.

Beef Sirloin with Oven Roasted Vegetables Recipe as seen in The Healthy Beef Cookbook, published by Houghton Mifflin Harcourt

This colorful plate is also a well-rounded source of protein and carbohydrates. 26 • austi nf Itmagazine .com • 05 .2 014

Nutrition

What You Need

Calories: 290 Carbohydrates: 21 g Protein: 29 g Fat: 10 g Fiber: 3 g

1 ½ tablespoons chopped fresh rosemary 1 tablespoon minced garlic 1 ½ teaspoons salt 1 teaspoon pepper 1 boneless beef top sirloin steak, cut 2 inches thick (about 3 pounds)

¼ cup extra virgin olive oil 2 pounds new red potatoes 4 large carrots, each cut crosswise into quarters 1 large zucchini, cut crosswise into quarters 2 medium onions, cut into 1-inch thick wedges

How to Make It 1. Heat oven to 425 degrees. Combine rosemary, garlic, salt, and pepper; press 1 ½ teaspoons evenly onto beef steak. Stir oil into remaining seasoning mixture. Set aside. 2. Cut small potatoes in half and large potatoes into quarters. Cut each carrot and zucchini quarter lengthwise in half. Set aside zucchini. Combine potatoes, carrots, onions, and remaining seasoning mixture in large bowl; toss to coat. Arrange, cut sides down, in single layer on metal baking sheet. Set aside. 3. Place steak on rack in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef, not resting in fat. Do not add water or cover.

Roast steak and vegetables in 425-degree oven for 25 minutes. Stir vegetables and add zucchini to baking pan; continue roasting 20 to 25 minutes or until vegetables are tender and meat thermometer registers 140 degrees for medium-rare doneness. 4. Transfer steak to carving board. Let stand 5 to 10 minutes. (Temperature will continue to rise about 5 degrees to reach 145 degrees F for medium rare.) 5. Carve steak into slices. Serve with vegetables. Makes 12 servings Total prep and cooking time: 1 ¼ hours photography by James Nyfeler

Fuel

What to Look for When Hiring a Nutrition Professional Prepare yourself to ask informed questions as you gather information By Anne Wilfong, R.D., L.D.

ne of the first steps to changing your health might just be finding a qualified nutrition professional who can complement your efforts. But how do you know which to choose—a registered dietitian nutritionist (RDN) or nutritionist? What’s the difference? You are not alone if you don’t know what sets these two titles apart. It’s a question that clients frequently ask when seeking a nutrition professional as part of their healthcare team. According to the Academy of Nutrition and Dietetics, “All registered dietitians are nutritionists but not all nutritionists are registered dietitians. It’s an important distinction that can matter a great deal to your health.” The label “nutritionist” can be used very loosely and, in the state of Texas, it can be adopted without any special training. Whereas anyone can call him or herself a nutritionist here, an RDN has extensive training in disease-specific nutrition therapy as well as nutrient and energy metabolism. RDNs must follow rigorous requirements to become a healthcare professional. “RDN” is a legally protected title and can be used only by individuals who have met the following requirements: • Earned an undergraduate or graduate degree from an accredited university with a demanding course of study and research in a nutrition-related field; • Successfully completed an internship comprising at least 1,200 hours of practical, supervised experience; • Passed a national board examination; and • Completed annual continuing education courses to maintain registration status. Before taking nutritional advice, always check the qualifications and professional background of the person giving it. How do you do that? First, consult eatright.org for a list of Austin-area RDNs. When meeting with an RDN for the first time, be sure to ask questions; the following are some good ones to put before anyone you might be interviewing for nutritional help. 28 • austi nf Itmagazine .com • 05 .2 014

constantly tweaked and updated, and studies may seem to contradict one another. You’ll want to ensure your nutrition professional his is especially imis staying up to date as well portant if you expect to as able to interpret good spend more than one visit studies from bad ones. together. For example, if At some point, any nutriyou would like to change tional professional will be your dietary patterns or are stumped by a question, and struggling with an eating that’s OK. But do expect disorder, you need an acknowledgeto know what ment of what he approaches or she doesn’t will be taken know and an and how the An extended version undertaking of nutritionist of this article can be the diligent recould help read at search needed overcome austinfitmagazine.com to provide an possible evidence-based barriers that answer. might arise while working to achieve your goals. Do you accept

What types of nutritional counseling do you practice?

Do you have established relationships with medical doctors and licensed mental health experts?

his is a key question for a team approach to healthcare. Additionally, if a referral is needed, it’s important that the referral is to someone who is qualified and works well with your nutritional professional.

How do you stay current on the latest evidencedbased nutrition recommendations?

lease don’t be afraid to ask this question. Nutrition information is

insurance?

he good news is that medical nutritional therapy is covered by an increasing number of insurance companies as a preventative measure in addition to nutritional management. In the state of Texas, an insurance company will generally require that the provider be an RDN. While this may seem like a lot to consider, health and wellness is important, and it’s crucial to have the most qualified nutritional professional on your healthcare team. Taking the time to thoroughly examine possible candidates is certainly time well spent. afm

Fuel

Taking Nutrition for the 2014 AFM FITTEST Competition to the Next Level Going beyond last year’s AFM FITTEST nutrition series

By Laura Ugokwe, R.D., L.D., L.M.N.T.

ith the 2014 AFM FITTEST event just around the corner, what are you doing nutritionally to get a leg-up on your competitors? You could always eat more kale chips and less chips and salsa, more Greek yogurt and less Mexican vanilla ice cream, as well as more scrambled eggs and less fried avocado tacos. It also doesn’t hurt to ease up on the beer and margaritas, despite warmer weather and these beverages’ patio appeal. Common sense, however, can only take you so far. What cutting edge food and nutrition products are today’s athletes consuming to get an advantage on the rest of the playing field? Understanding the ins and outs of the two hot nutrition items outlined here will help you determine whether to include these substances in your AFM FITTEST training.

30 • austi nf Itmagazine .com • 05 .2 014

photo by Fotohogg

photo by Flashbax23

Caffeine According to the Food & Drug Administration, caffeine— ingested by up to 90 percent of the world’s people—is the most popular drug. According to the Center for Science in the Public Interest, 80 percent of Americans have some caffeine on any given day. Caffeine is legal, inexpensive, and

RONALD CHENG

start, try 100 to 200 mg (the equivalent of 8 ounces of brewed coffee) one hour before training.

Chia Seeds

05 .2014 • au stin fI tm aga z in e.co m • 31

FINE ASIAN CUISINE

Chia seeds are one of the newest so-called “super foods.” These seeds come from a small desert plant and were a staple in the diet of the Aztecs. Health claims associated with chia seeds include improved heart health, weight loss, and enhanced sports performance. Athletes around the globe are telling stories about chia seeds’ dramatic effect on their life. photo by Flashbax23 While chia seeds do contain omega-3 fatty acids, protein, fiber, and antioxidants, little published research exists to confirm all very easy to access, yet it is one of the of the health claims. Chia seeds do seem most consistently—and scientifically— to be good for hydrating, as they absorb proven athletic performance enhancers. up to ten times their weight in water. Initially, caffeine was thought to be Because of this hydration factor and the effective for sports performance because protein and antioxidants found within of its ability to increase fat burning. It was them, eating chia seeds after training thought that, when the body used more may be beneficial. Though they are a very fat, glycogen (the storage form of sugar healthy seed to add to any nutritional used by muscles when a quick burst of catalogue, limited research has shown speed or power is needed) was spared. their direct effectiveness in enhancing Research in the 1990s, however, showed sports performance. Try them sprinkled that caffeine’s real effectiveness lies in its on oatmeal, mixed in a smoothie, or ability to stimulate the central nervous combined with yogurt, vanilla extract, and system. Caffeine increases motor activity maple syrup (let mixture sit overnight) as and attentiveness; moreover, caffeine a “pudding.” improves perceived effort, which makes Although “magic” solutions seem to the work seem easier. be marketed everywhere, nothing can Does this mean athletes need to take the place of a proper training and take caffeine pills or pound a venti eating regimen. Do your research or Starbucks before training? Absolutely consult a registered nutritional dietitian not. Research revealed that caffeine’s to determine if the latest and greatest effect varies greatly among people, so product is appropriate for you. it’s important to experiment during To understand the importance of training with small amounts. Caffeine nutrition during AFM FITTEST training can be addictive, affect sleep, contribute and to find specific guidelines on eating to anxiety, and stimulate the heart. Also, before, during, and after workouts and caffeine is a hidden ingredient in various on competition day, see Parts 1, 2 and medications and supplements. Make 3 of the 2013 AFM FITTEST Nutrition sure you are not already taking caffeine Series at austinfitmagazine.com. afm before trying to implement more. To

Fuel

Packing a Picnic Central Market shows you can create a delicious selection while remaining mindful of dietary dos and don’ts

he weather is ripe for a meal enjoyed outdoors. Be it lunch with the family under a shade tree at Zilker Park or dinner with your sweetie beneath the stars at Auditorium Shores, packing a picnic is an opportunity to be fun and creative. But don’t let that be an excuse to throw caution to the wind and forget your food conscience. Our friends at Central Market show just how you can arrange a beautiful, gourmet picnic spread and yet still be thoughtful about ingredients. Salami: This cured sausage is a picnic staple, and can be stored at room temperature. The salty texture pairs perfectly with a cracker or bread, cheese, and even fruit. 32 • austi nf Itmagazine .com • 05 .2 014

Think of it as the foundation to a slider sandwich. Hummus: Full of proteinpacked garbanzo beans, hummus is also a diverse

option for any picnic combination. Use it as a spread for a sandwich or wrap, or as a rich and yummy dip for fresh vegetables and crackers. Brie and Assorted Cheeses: Just one serving of cheese can contain 5 or 6 grams of protein and will also provide the necessary fat to balance out your meal. Just be sure to watch your serving sizes. Ocean’s Halo Seaweed Chips: Made from seaweed and other natural ingredients, these little crunchy suckers are also gluten-free. With a variety of flavors, they can be enjoyed alone or paired with salsa or a dip. Crunchmaster Crackers: These multi-grain crackers are also a gluten-free alternative to processed wheat crackers. With a

blend of whole grain brown rice, stone-ground corn, oat fiber, and a four-seed blend, Crunchmaster Multi-Grain Crackers are oven baked and come in three flavors. Marcona Almonds: The Marcona almond is recognizably different from other almonds; it’s short and round, tastes relatively sweet, and is delicate in texture. Marcona almonds are traditionally served after being lightly fried in oil. Satisfy your sweet tooth with double chocolate chip cookies from Tate’s Bake Shop. Loads of semi-sweet chocolate chips are worked into to a dense dark chocolate cookie made with rice flour, so they’re delightfully gluten free. afm

photography by Fotohogg

GLUTEN FREE & BOWL OPTIONS FEATURING GF BREAD & ANY SUB IN A BOWL

SERVING AUSTIN made Locally free n e t u l g lly a u t that ac ood. g s e st ta

29 locations around Austin

Don’t forget

Father’s Day!

www.thundercloud.com

Run on the Nut Trail to AustiNuts For Your Healthy, Fresh, Dry-Roasted Nuts & Seeds No Oils or Preservatives are used!

AustiNuts customizes gifts for all occasions We deliver and ship!

ONLY MAUDIE’S USES ALL NATUR A L ANGUS BEEF, CHICKEN, PORK AND ORG A NIC EGGS WWW.MAUDIES.COM

2900 W. Anderson Ln, Austin, TX 78757 | 512-323-6887 info@austinuts.com | austinuts.com

Get Primed for X Games X Games co-host Brandon Graham talks history, growth, and course preparation By Natalie England

By now, the curiosity has to be peaking—even if a skateboard or BMX bike aren’t familiar fitness accessories. The Summer X Games are coming to Austin for the first time, as the Circuit of The Americas racing complex will be transformed into an all-out action sports festival June 5–8. Brandon Graham, who will co-host the games on ESPN, grew up skating and surfing in the Bay Area and experienced his first X Games at San Francisco’s Pier 32 in 1999. Here, he visits with Austin Fit Magazine about the artistry and athleticism inherent in this burgeoning sports scene. 34 • austi nf Itmagazine .com • 05 .2 014

images courtesy of ESPN

Q A &

Do you have any memories of those first X Games you witnessed? I can recall my 14-yearold mind being pretty blown. It was just surreal to see this allencompassing festival with all my favorite athletes together in one place. The incredible energy matched any live sporting event tenfold that I had ever witnessed.

To what do you attribute the growth of the X Games and particularly its fan base? First and foremost, the X Games filled a void for core audiences that previously weren’t able to get their proper fill. They did a good job of reaching out and giving the endemic fans something to truly sink their teeth into. The X Games was and is the Olympics of action sports—the model put in place by the broadcast platform was unlike anything anyone had ever seen before. As ambitious as it was, it gave a lot of credence to the athletes. Over the last 20 years, they haven’t been afraid to find out what the men and women participants are progressing toward to provide the best possible stage, especially for the casual, more traditional sports fan to be entertained, but also educated.

How would you describe the X Games athlete compared to an athlete in a more traditional sport like football or basketball? There’s a nasty misconception out there that our X Games athletes are glorified stuntmen. It’s totally not the case. Our competitors are world-class athletes, and they push their boundaries and bodies as much as someone in football or baseball or basketball. With the level of risk involved, our athletes have no choice but to push themselves to the max in training. They understand the physical commitment necessary to compete. The physical aspect has to match the mental approach. Travis Pastrana is a great example. He has gone from being the king of motocross freestyle to now more of a rally racer. But at the height of his freestyle days, he’d get into the weight room, and it looked like CrossFit before CrossFit was popular. He was pushing endurance along with weight training. The one unifying theme, paramount to X Games activities, is the core. Those exercises are so vital. As an analyst and play-by-play caller, how do you prepare? A lot of homework, first and foremost. Every discipline is fueled by progression so it’s important to know what new tricks athletes are working on. This summer, I’ll be calling skateboarding, so I’m constantly scouring for new video footage online. Social media helps a ton. When we do get out to the event, watching the practice is so key. It’s one thing to know what a guy has in his back pocket, in terms of a trick, but it’s a whole other thing when they’re exploring the course for the first time. Every course is different. For sports fans, but who might be unfamiliar with X Games, what would you say to prepare them? First, please come out. I cannot say enough about the experience of seeing the X Games live and in person. It’s really an incredible experience. The energy involved is so awesome. So, really just take it all in. Creativity, along with progression, is the name of the game. That’s what you really see at practice, because they’re out there figuring out what tricks they can do and what their line is going to look like. It’s not enough to just know you can do a trick, but the judges are looking for how they combine them together. Creativity is vital to the scoring of all events. afm 05.2014 • au stin fI tm aga z in e . c o m • 35

The Science Behind the X Games An engineer’s point of view on getting big air By Sam Strickling

83-foot tall roll-in

f you read my last article, “Combining Sports, Science, and Athletes,” you know that I’m especially interested in the science and engineering behind what makes some of the most well-known athletes truly extraordinary at what they do. Each semester, I work with professors at universities around the country to develop project ideas that may appeal to electrical, biomedical, or mechanical engineers, and each semester the sports-themed projects always receive the most interest. 36 • austi nf Itmagazine .com • 05 .2 014

50 & 70 foot gaps

With the X Games coming to Austin this summer, I immediately started thinking of the mathematical wonder that is the Big Air Ramp for BMX and skateboarding. This 360-foot long ramp launches riders into the air at 41 to 43 mph over a gap and upwards of 20 feet. As a sports enthusiast and engineer, I’m fascinated by the trade-off that occurs when developing a ramp that must be mathematically sound and take athletes’ safety into account while still pushing the boundaries of this extreme sport. You’ve seen them: those amazing

pictures of athletes soaring higher than what seems humanly possible. For a split second, it seems they may never come down, and spectators are sometimes worried about what might happen when they do. How do athletes like Danny Way, Shaun White, and Bob Burnquist get so high? Are they super human? The answer is twofold. First and foremost, these guys are incredible illustration by Dionne Smith

Images: sidebar images: “3 Mega Ramp diagram (save net/1000132254/news/x-ga How Ramp Design Helps with Speed and Height athletes who train and push their bodies to the extreme, but the second reason is that science is building ramps that help them reach heights never seen before. While these parts appear to have remained relatively unchanged in 20 years, the ramps have actually gotten bigger year after year. For instance, in 2002, the walls of the Olympics half pipe were 12 feet high. Then, in 2006, the height grew to 15; from there, the half pipe grew to 18 in 2010. At the 2014 Sochi Olympics, the ramp height came in at a staggering 22 feet. What is driving this change, and, more importantly, how does this affect the athletes? To determine why Olympic ramps have essentially doubled in height over the last 12 years, it’s important to look at how a ramp works. In simple terms, a ramp, like the vert of half pipe, turns speed into height. The goal behind a ramp is to get the most air possible, and so they can be described by the law of conservation of energy, which states that energy cannot be created or

A basic vert ramp (named for the way they change horizontal speed to vertical height) consists of four major sections.

destroyed; it can only be transformed from one state to another. In the case of a ramp, the energy changes from potential energy into kinetic energy as the athlete enters and rolls down the ramp. When the athlete rolls up the opposite side and leaves the ramp, the kinetic energy converts back into potential energy. This process cycles through until the losses (due to forces like heat, friction, and aerodynamic drag) stop the athlete. What scientists have done is look for ways to optimize this relationship using geometries that will decrease the amount of energy lost due to friction, thus throwing the rider further into the air. With all of this interest in sports technology, it’ll be interesting to see how future ramps get bigger and faster yet maintain the athlete safety. Spectators can expect to see some high-flying action at the X Games this year, and perhaps some may happen to stop and think about the science behind the sport. As for me, I’m excited to see how the next generation of athletes and ramps evolve. afm

• Flat bottom (the horizontal area at the bottom) • The transition (a section of the ramp that connects the flat bottom to the vert) • Vert (a portion of the ramp that sends the rider into the air) • Table (a horizontal portion of the ramp that extends from the vert; athletes enter the ramp here and use it as a holding area)

28-foot tall quarter pipe

05.2014 • au stin fI tm aga z in e . c o m • 37

Live

A bicycle made of wood by a pygmy villager in Nyamwango, Burundi.

Bike Across Burundi Embarking on a seven-day journey with just bicycles and one support vehicle By Michael Madison

ater this month, I am seizing the opportunity to spend a week on a bike, averaging roughly 60 miles per day through one of the world’s poorest countries. We’ll climb to elevations above 6,000 feet, racing back down, only to go up again. All the while, we’ll navigate narrow roads where bikes are rarely used for anything but transportation of crops and supplies. As someone who has always been 38 • austi nf Itmagazine .com • 05 .2 014

a runner and prefers to keep two feet near the ground, this is sure to be my greatest challenge yet. Burundi is just a tiny dot on the African map, bordered by Rwanda, Congo, and Tanzania, and is often forgotten in the heartbreaking stories of genocide that have dominated these countries. It’s a beautiful place with a tropical climate and temperatures that remain constant throughout the year. Views at the top of mountains are breathtaking yet greatly

contrasted by the distressing poverty located on the hillsides and valleys below. Most people you meet have smiles and hearts bigger than Texas despite living without any of life’s luxuries and with civil war still fresh on their minds. In 2008, I made my first trip to the country along with a friend, wanting to learn how we might make a difference in one of the world’s poorest places. Inspired by native Burundian Gilbert Tuhabonye—at that time just a friend

Albert Ndayishimiye, President of the Community Council, honored the Gazelle Foundation in 2012 with a proclamation for development and providing a “source of life.” On the left is project manager Jean Bosco Ndabaniwe.

Two members of the secondary school running team in Gilbert Tuhabonye's childhood village joined Dan Hopper, Michael Madison, and Vasil Kostov for a run through the mountainside during a visit in 2012.

and running partner—I flew halfway across the world, not knowing a single person other than Tuhabonye’s cousin who was to meet me at the airport. But I knew I was supposed to be there, and nothing else mattered. Six years later, I now work for the Gazelle Foundation, a nonprofit cofounded by Tuhabonye to build water systems. The impact we have made on the community is truly life-changing, providing access to clean water to tens of thousands of citizens who previously

walked to nearby creeks, rivers, or rain puddles to fill their canisters. There are a lot of water organizations across the nonprofit sector today, and many are doing really great things. Although biased, I am passionate about the organization because, not only do we fund the construction of the systems, we also provide jobs and a long-lasting structure that requires little to no maintenance. We’ve also delivered health to an area that has an average life expectancy of just 52 years.

Beginning May 18, I and 15 men from the United Kingdom (who are riding for a separate organization that is also making a difference in Burundi) will embark on a seven-day journey with just our bikes and one support vehicle. The first day will be spent cycling alongside the world’s deepest lake, catching inspiring views of the Congo Mountains, where the peaks always reach higher than the clouds. We’ll then cover more than 300 miles in the next five days, passing through the mountainous terrain as rural villagers yell out “Mzungu” while we ride by. Due to 15 years of civil war, visits from Westerners were typically few and far between and usually only tied to relief organizations. “Mzungu” is a term that more advanced African countries no longer use when referring to a white person or non-native. There is still a novelty of seeing someone that’s not Burundian, which illustrates the isolation within which millions of people still live. By day seven, we’ll be back in the capital city of Bujumbura, celebrating the accomplishment and (we hope) reveling in the funds we were able to raise for our respective organizations. My reason for riding this year is to build awareness of the country and what the Gazelle Foundation is doing there. I fell in love with Burundi and her people many years ago and would travel there for any reason (this trip is No. 6), but riding a bike for seven days through such high elevations will not be easy. In some ways, it’s probably very dangerous, but people generally don’t pay attention to the dull or boring. The nightly accommodations will leave a lot to be desired and water is only consumable by bottles purchased at the market, meaning it’s not always accessible. However, because you’re reading this, you now know what the Gazelle Foundation is and the plight of so many in Burundi. I hope you’ll join me in my ride by visiting gazellefoundation.com/ bikeacrossburundi and by supporting. Where Internet is available, I will also be posting updates on austinfitmagazine.com. afm

05.2014 • au stin fI tm aga z in e . c o m • 39

Live

F A Q Guidance for working out your healthy conundrums Questions submitted by readers, answered by AFM staff

Q I’ve been spending more time in the pool, and my hair has been exposed to chlorine and rubbery swim caps. As a result, it’s becoming dry and brittle. What can I do to remedy this?

A: First, try wetting your hair with tap water before putting on your swim cap. This protects the strands so that pool water isn’t absorbed as easily. Always wash your hair after swimming; there are a variety of specialty products that are designed to help with chlorine, such as SwimSpray and Trimswim, and make sure to use conditioner before brushing. Once a week, treat your tresses to deep conditioning and other oil moisturizers. Q Is it better to do cardio before or after weight training?

A: The answer to this question all depends on your personal goal. If you are trying to lose weight, cardio should come first. If you are trying to add muscle mass, weight training should come first. Why? Starting out with cardio can induce fatigue, which can compromise your weight training technique and lead to injury. However if you are trying to lose fat, cardio should come first. This is because a good cardio

session will clear your body’s storage of glycogen, a primary source of energy and a form of glucose that is stored in our muscle cells. Once the glycogen is depleted, your body depends on more long-term storage sources for energy like fat and will start burning fat. Q How do I know when it’s time to get new running shoes?

A: In the age of minimalist shoes and barefoot running, this topic is frequently debated. It has been generally accepted that running shoes are good for about 300 to 500 miles of use, depending on the weight of the wearer and other variables. If you are a heavy heal-striker or wear your shoes for activities other than running, for example, you may find the mileage on your running shoes is lower. Pay close attention to soles and outsoles. Should you notice that they are breaking down or balding like an old tire, it’s time to head to your shoe store. But your body is always the best guide. If you consistently have painful arches, sore shins, or a creaky feeling in your knees, it may be that you simply need a new pair of kicks. afm

Do you have a workout question that needs addressing? Submit your healthy conundrums to FAQ@austinfitmagazine.com (please include your name, email address, and phone number with your question). 40 • austi nf Itmagaz ine .com • 05 .2 014

Profile

Q&A with Maria Hermon

In three decades of running, Maria Hermon has completed 50 marathons

By Sara Sanchez

very runner has his or her own reason for hitting the pavement. Some like competing with others, and others like competing with themselves. Maria Hermon likes running for the camaraderie she has found along the way. Hermon ran her 50th marathon at this year’s Boston Marathon. Her very first race was the Capital 10K in 1982, and since then, she has run 16 Boston Marathons, 14 Austin Marathons, and many more around the country and world. When Hermon first started running, she couldn’t find women’s running shorts and the Lady Bird Lake trail was only a fraction of its current size. Thirty-three years later, Hermon is an assistant coach and member of the Twenty-Six Two Marathon Club, an Austin nonprofit that provides free training for women who want to complete a marathon. Austin Fit Magazine visited with Hermon about her passion for the sport.

When and why did you start running? I started running back in 1981. I was living close to Zilker Park at the time, and I used to drive over there to go run, which is kind of crazy. The real reason I started running is because I didn’t want to be home when my ex-boyfriend would call. So I started running, and I still remember when I finished my first mile down there in Zilker.

photography by Travis Perkins

What kept you going back after finishing your first mile? Running just makes me feel good, and then you start to see kind of the same people out there at the same time, and you start to recognize them. You never talk to them, but they kind of become your distant friends. When did you decide you wanted to complete a marathon? I only wanted to run one before I turned 40. That’s all. That’s all I wanted to do, and my husband was very supportive. I tried training by myself, but it was very hard. And then one time he saw where Austin Fit [the marathon training group] had a program, and he said, “This is what you need to do.” And then my friend Robin, who was half my age, called me and said some of her friends were thinking about running Boston, and I was like, “What? That’s the big league!” And at the time, you had to do it [register] via paper. Do you train alone or with a group? It’s easy when you belong to a club. To me, it’s that camaraderie that keeps me going. It’s hard to train by yourself. I’ve tried running by myself. My life has been enriched by so many people I’ve met, and they don’t even know it. What was Boston like for you last year, when the bombing occurred? I walked down that morning, and I had told my son and his wife that when they see me finish, just head back to the hotel. So I crossed the finish line. My bus was the very last bus, the furthest away from the bombing. After we found the bus, I was putting my clothes on and talking to people, and then the first bomb went off. It was like a football field away, so we didn’t know what happened. Some people thought maybe they’re celebrating something. You could see this large, brown plume. So as I turned the corner, the second bomb went off. I turned around, and there was this young gentleman who was taking photos. He was calm, but you could see the fear, and he was telling everyone go back, just go back. And immediately I saw all the first responders. There was a first aid lady with a wheelchair, and I asked if I could sit here. I was afraid that if I sat on the curb I couldn’t get up, because I do tend to cramp after a long run. I asked her if she knew what had happened and she said, “No, they haven’t told me anything.” So I tried calling my son, and nothing. I was

there maybe 10 or 20 minutes. I finally got up and started heading towards the hotel. It was crazy, but calm. You could just sense there was something we didn’t know. I finally got to the mall, and my phone rings, and it’s my son, and he asked where I was, and I said I was at the mall, and he and his wife were at the reflection pool. All I could see were policemen in black and yellow vests. As soon as he saw me, he ran up and gave me a hug. I asked what happened, and they thought it was gunfire. So we stayed there for about three or four hours. This lady and her son came up to us, and they had been sitting across from where it happened. We sat there, and saw a lot of ambulances, and finally my phone started ringing. They knew more here at home than we knew [in Boston]. So finally my phone started kicking in, and it was one of my brothers-inlaw calling. My son answered to all my friends here in Austin. My coaches and a handful of other people were in Boston. It is beyond words, isn’t it? We were really lucky that we were OK. What made you decide to go back to Boston this year? I told my son that things like that make you not want to come back. But on the way home that Tuesday, there was a young gentleman who was working at a restaurant when all that happened— that was the thing you saw right away, people were helping—and so he said I should think about coming back. After that moment there was no doubt in my mind I have to do this again. You can’t let that kind of thing scare you, because that’s what they want to do. What’s the most difficult thing you’ve had to overcome in running? That’s a hard question. I’ve always seen it as very positive, because you don’t have to do it [run]. Physically I tend to get cramps, so I have to be very conscientious about taking my salt pills and stretching. I’m bad at stretching. That’s hard, but it doesn’t seem like it would be. It’s the rest of that balance, to make sure you’re running right and that it’s going to pay off. Everything else for me has been positive. I love shopping for clothes, and making my shoes last as long as they can. It’s been a very positive experience for me, and that’s why I keep running. afm

05.2014 • au stin fI tm aga z in e . c o m • 43

Live

Make Happiness Your Cardio Managing stress can optimize your health, vitality, and waistline By Carly Pollack, M.S., C.C.N.

Does this sound familiar?

The day begins with a loud alarm. Suddenly, to-do lists start running through your head: schedule that work meeting, pack the kids’ lunch, pick up the dry cleaning, and more. Two cups of caffeine combat exhaustion and provide a pick-me-up to face the day. On the way to work, you contemplate how many days this week you’ve already exercised to figure out if tonight’s boot camp is a must. Once at your desk, you open emails, all while wishing it were already Friday.

ven if your day isn’t this chaotic, we are all experiencing some degree of stress, and it is affecting our health in more ways than we think. There are six different types of stress: physical (too much or too little exercise), emotional, electromagnetic (most of us hold a palm-sized computer next to our brains everyday), nutritional, chemical, and thermal (too hold or too cold). Although most of the stress we recognize is emotional, all of these factors are funneled together within your body and processed by the nervous system. The higher your level of stress, the harder it is on your body to stay in balance. In other words, if you experience every day as somewhat stressful, your health and waistline will pay the price. Adrenal glands are the organs that handle stress response. However, these glands are not meant to contend 44 • austi nf Itmagazine .com • 05 .2 014

with chronic stress. When you stress the body, adrenal glands secrete the stress hormone cortisol. As cortisol increases, rest and growth hormones are produced at much lower levels. When this ratio is outside of its optimal range, hormonal balance and health is in jeopardy. The hormones secreted by your adrenals influence all of the major physiological processes in your body. They affect how your body burns fat (with prolonged stress, we start to gain fat around the abdomen), your ability to respond to illness, gastrointestinal function, sex drive, and mostly everything else that leads to health and happiness. For those of you with high stress, doing high-intensity exercise may just be the added physical stress that puts your body into breakdown mode. Remember that exercise is stress on the body. In a healthy, resilient individual, exercise helps us adapt and get stronger. In a stressed, photography by Will Ockenden

AUSTIN’S EXCLUSIVE BIKINI BOUTIQUE Whether you’re headed for still waters or the sea

exhausted body, exercise will only further the hormonal imbalance leading to injury, fatigue, and weight gain. For individuals who are working out, feeling exhausted, and not seeing any benefit, balancing the body before engaging in an intense exercise program will be the key to weight loss and optimal health. But don’t get too comfortable on the couch. Exercises such as restorative yoga, tai chi, meditation, and nature walking are quite healing to the body and restore balance and, at the same time, allow more peace of mind. If you find those practices boring and tedious, then they are the exact exercises you need. Negative thinking causes so much unnecessary stress in our lives and can be healed with a practice of thought shifting. What you put your attention on grows; we tend to focus on what we don’t want rather than what we do. Most of us look in the mirror and our eyes go to the first

thing we don’t like about our bodies. There is an underlying story that governs our thought process, which is that “we are not enough.” We aren’t rich, smart, skinny, or pretty enough; therefore, we must push ourselves to the brim of exhaustion to get there. These thoughts block us from enjoying the present moment and keep us stuck in the past and worrying about the future. We operate from a place of “I’ll be happy when…” instead of waking up deciding to be happy now. The most important exercise you can do is to practice changing your thoughts. Please remind yourself that life is supposed to be fun, that you are, in fact, enough, and that your to-do list will never get done. Make happiness your cardio first and foremost. Your physical exercise will become something you look forward to doing, not just another task on your to-do list. You are right on track, right on schedule. Everything is unfolding perfectly. afm 05 .2 014 • au stin fI tm aga z in e.co m • 45

2110 S Lamar Blvd. | Austin, TX 512.326.1443 | stillandsea.com

Live

Maintenance on Two Wheels

The Austin Ridge Riders are a band of bike-riding volunteers who care for area trails By Alexa Harris ith runners and cyclists constantly in sight and sun-filled skies almost year round, Austin beams with activity. While many are seen running and biking the roads, even more are hidden among the wildflowers and wild oaks on winding Hill Country trails. Keeping the trails open and safe for the community’s active crowd takes a lot of work, time, and commitment. Enter the Austin Ridge Riders Club. The Austin Ridge Riders Club is the largest and most dynamic nonprofit mountain bike club in Austin. Founded in 1996, the club now takes care of 11 trail systems in Central Texas. The trails reach as far north as Lake Georgetown Trail, south to the Pedernales Falls State Park Trail, eastward to Walnut Creek Metro Park Trail, and west to Muleshoe Bend Trail. The trails are not just built for biking; they are open for running, hiking, dog walking, and even some horseback riding. The Ridge Riders’ gift to the community is trail maintenance because of the members’ passion for not just riding but keeping existing trails open and seeing new trails built. Walnut Creek is the most trafficked and highly used of the Ridge 46 • austi nf Itmagazine .com • 05 .2 014

Rider trails, and Dr. Rich Szecsy oversees its care. Szecsy, who is also on the club’s board of directors, lives in Dallas but works in Austin during the week. “I was riding my bike at Walnut Creek when I noticed it needed work,” he said. “So I asked someone with Ridge Riders how I could get involved, and they wanted to put me on the leadership side. They made me the trail steward at Walnut Creek.” The Ridge Riders assign a specific trail steward for each trail under its management. Szecsy, for instance, puts on what is called “Walnut Wednesday.” Every Wednesday from 5 p.m. until dark, a group of 20 to 25 people show up to work on the Walnut Creek trail. “Most people congregate around the [specific segment of] trail they use or like the most. It is like a local tribe that keeps coming back,” Szecsy said. Last year, Szecsy and his group of dependable volunteers combined for more than 700 hours of trail work at Walnut Creek. The specific work varies; however, it almost always includes cleaning up simple litter, trash, and debris left on the trail by the trail users. Volunteers also trim foliage and overgrowth as well as remove ragweed and other invasive weeds; they also tackle major rehabilitation or erosion-control projects. “We are

still fixing damage from the Halloween flood that hit there,” Szecsy said. “It is a constant and daily battle that goes on to keep the trail safe and open.” In 2013, Szecsy and his team moved— by hand—25,000 pounds of stone to reinforce part of the trail. He explained this was part of the trail that water commonly trickled across and, therefore, often became extremely muddy. To make it safer for trail users, they moved in “armoring stone.” The members play a fundamental role in keeping the Austin Ridge Riders viable. Currently, there are 200 members, and there is a $20 annual membership fee. But in Austin’s bustling, active, and ever-growing community, there could be more—after all, more people lead to more volunteers, which lead to better trails. Every year, Ridge Riders puts on two races to generate revenue for their program. They also hold monthly and weekly rides at various trails, and rides for kids on the weekends (called “kid trips”) that never fail to have a tremendous turnout. “There are a lot of people who believe the same thing we do,” Szecsy said. “We have such a tremendous opportunity to attract people to our course, because this is Austin.” afm photography by Brooks Goldsmith

helter S e k i B o Metr w Open No

BIKES. [and their cy

clists]

ike Shelters: oB etr M t en ni ve on C & e af S 7 Ridge P&R

n • Tech Lakeline Statio hland Station ig H • n o ti ta S r Krame altillo Station S a z la P • n o ti MLK, Jr. Sta TC South Congress

capmetro.org

Live

Austin Gives Miles

The philanthropy wing of the Austin Marathon and Half Marathon supports local charities By Mason Wheeless

"I've learned that finishing a marathon isn't just an athletic achievement. It's a state of mind; a state of mind that says anything is possible.” — John Hanc t is safe to say that the first time anybody decides to accept the challenge of running a marathon or a half marathon, she is working toward a goal that forever changes her. From the months of early morning runs to skipped late nights with friends, sore legs, and the occasionally chafed body part to the moment of crossing that finish line, the runner will have discovered many personal things that were previously unknown. What if that accomplishment could also include the knowledge that each of those steps and all of that training was benefitting others as well? What if running was for both runner and charity, raising money with each hard-fought step for local causes like fighting illness to stopping abuse or feeding the needy? Enter Austin Gives Miles (AGM), the philanthropy wing of the Austin Marathon and Half Marathon. The program works to provide nonprofit organizations with the opportunity to advance their missions through community awareness, volunteerism, and fundraising. As part of a core tenet of the selection process for prospective members, AGM looks for a combination of local organizations as well as national charities with a large local presence. So far this year, more than $95,000 has been raised for member charities. “First, all runners are given the opportunity to make a one-time donation to one or multiple member charities during the race registration process,” said Carly Samuelson, program coordinator with Conley Sports.

48 • austi nf Itmagazine .com • 05 .2 014

“The second way to become involved with one of the charities is by choosing to run on its behalf. By selecting that option, you may be asked to raise a minimum amount of funds, but you are given all the information and tools you need to succeed. Requirements for the programs vary by charity, but the fact that you are choosing to make your miles count is a constant throughout.” In addition to the financial benefits from their involvement, charities are also given the opportunity to raise public awareness for their causes by providing volunteers on race day, simultaneously giving back to the community, and interacting with race participants in a very elemental way. “The charities each bring out between 50 and 100 volunteers, who are then stationed all along the race course, from aid stations to the finish line,” Samuelson said. “The energy and enthusiasm each group provides is crucial to the overall spirit of our race, for the runners as well as everybody involved.” Previously, the program was known as 26.2 Miles for 26 Charities; by changing the name, five more charities could be added, taking the total to 31. AGM also worked with Active.com to integrate the charity and fundraising options directly into the registration process for the first time. Runners of the 2015 Austin Marathon and Half Marathon will have the opportunity to connect to an Austin Gives Miles charity during race registration. They may also visit youraustinmarathon.com/charities to learn about the local organizations. afm

In 2006, Meredith Grower was diagnosed with Crohn’s disease, a chronic, autoimmune disease that affects the digestive tract, causing many painful and severe side effects. “Shortly after that first year, my health took a turn for the worse. Not only was my physical health declining, but so was my mental health. I felt isolated, depressed, and sick and tired of feeling sick and tired,” Grower said. Then, in 2010, Grower found Team Challenge, a half marathon training and fundraising program for the Crohn’s & Colitis Foundation of America—one of this year’s Austin Gives Miles’ charities. She completed her first half marathon shortly thereafter and has been heavily involved in the organization since. Grower has continued to battle Crohn’s, undergoing a full colectomy in January 2013, but her spirits have been bolstered by the support and camaraderie she finds within the group. “Although I would never wish Crohn’s disease on my worst enemy, I am happy to have been through all the challenges that I have [been through]. [They’ve] taught me not to take things for granted and to live my life to the fullest,” Grower said. “Because of Team Challenge, I found strength and courage to believe in myself and know that anything is possible with hard work and dedication.” Grower completed the Austin Half Marathon on Feb. 16, raising money to help others fighting Crohn’s and once again proving to herself that she is stronger than any one setback she may face. “In these past few months I’ve never felt better,” she said.

photography by Roger Mommaerts

Need health insurance? Nancy Callahan, Agent 3500 Jefferson Street Austin, TX 78731 Bus: 512-451-7573 www.nancyjocallahan.com

If you’re between jobs, in school, or starting your own business, don’t sweat it. I have plans from Assurant Health designed with your needs in mind. To find out more about short-term, student, or individual medical coverage, call me today.

See a local State Farm® agent for more details on coverage, costs, restrictions, and renewability. Assurant Health products are underwritten and issued by Time Insurance Company, Milwaukee, WI, which is financially responsible for these products. No member of the State Farm family of companies is financially responsible for these products. Assurant, Assurant Health and Time Insurance Company are not affiliates of State Farm. State Farm Mutual Automobile Insurance Company, Bloomington, IL P097300.1

WE’LL TREAT THE SOURCE so you’ll PERFORM WELL Don’t let an injury slow you down, call to set up a FREE injury evaluation with Dr. Shaner – Mention AFM0514 • Sports Injury Care • Active Release Techniques • Chiropractic Care • Rehabilitation • Massage Therapy

6500 N Mopac Expy, Bldg 3, #3101 www.performwell.com | 512.491.7772

Live

Aicacia Young sport climbing at Milton Reimers Ranch Park.

Central Texas: Rock Climbing Playground Varying landscape, growing community infuse popularity among local climbers By Robert Lewis

ock climbing in Austin is growing, as are the local businesses and groups that support it. Although the sport has traditionally been a niche activity for slightly counter-cultural young people (a subculture that fits well with Austin’s overall vibe), it has become more accessible in recent years. The once inconspicuous climbing communities that existed in various cities and regions have grown considerably, making climbing more mainstream. Why this new growth? Climbing is an exceptional social bonding activity, and great for all who wish to augment their regular workout routine with something more organic and adventurous. Apart from Austin’s steady population boom, decent outdoor climbing just two miles from downtown in the Barton Creek greenbelt is likely another location-specific factor driving popularity. The ability to climb outdoors within city limits makes it perfect for the busy urbanite. Limestone boulders and cliffs, such as those at Milton Reimers Ranch Park, dot the countryside around Austin, and Enchanted Rock Natural Area provides granite climbing less than two hours away. When Lake Travis is not so dry, climbers free themselves of ropes and scale the surrounding cliffs, protected from falls by the water below. Equally favorable to climbers, the local climate creates a situation where there is never an offseason (although many climbers stick to their indoor gyms during the most intense summer heat). 50 • austi nf Itmagazine .com • 05 .2 014

This consistent growth of the sport in Austin seems to have yielded greater demand for indoor climbing. Traditionally, Austin Rock Gym has offered both sport climbing (roped, anchored) as well as bouldering (nearthe-ground, un-roped above pads). Two new rock gyms are on their way to serve the growing demand for convenient indoor training. Seattle Bouldering Project is slated to open a bouldering-only gym, Austin Bouldering Project, later this year. And local climbers Matt Twyman and Kevin Goradia will be opening Crux Climbing Center near downtown, which will cater to the local climbing community by featuring 24/7 gym access and providing an impressive events venue. Rock gyms serve important functions to their climbing communities that go beyond mere training, competitions, or climate control. Gyms are also a great place for beginners to start climbing, reinforce community ties, and receive the preparation necessary before venturing outdoors. Local businesses and groups support outdoor climbing as well. For example, Rock-About Texas provides “beginner to pro” courses year round for individuals and groups. They go on excursions to Enchanted Rock and teach the fundamentals of rope work and climbing technique. Rock Dog, which is an inexpensive, dog-friendly campground that caters to climbers at Reimers Ranch, just had their soft opening in early March, and will now be open from Fridays photo by Merrick Ales

THE COOLEST WAY TO GET FIT IN AUSTIN!

Night climbing on Seismic Wall in the Barton Creek greenbelt. (photo by Dylan Weldin)

K Anyone can learn to play! Hockey Leagues for Youth and Adult, Beginner–Advanced Instructional Hockey Classes for Youth and Adult.

Above: Deep water soloing at Lake Travis. Right: Ann Raber bouldering at McKinney Falls State Park. (photos by Merrick Ales)

NORTHCROSS MALL 2525 West Anderson Lane | 512.252.8500 WWW.CHAPARRALICE.COM

Karen Knight

at 4 p.m. through Sunday afternoons. (Rock Dog plans to be open full time later in the year with a small restaurant and tavern for the climbers.) “We realized that many of our favorite climbing areas around the United States had a campground nearby so that climbers can socialize at the end of the day or get a head start on climbing by cutting out the drive time,” said Rock Dog co-owner Ferris Kilpatrick. “We are trying to emulate that here in Austin.” There are also a handful of online groups (Climbing Buddies, Austin Climbers, and Climbing Meetup) who use Yahoo! and Meetup.com to coordinate outdoor climbing. Each group seems to be extremely welcoming to newcomers, even to those who show up alone without all of the necessary gear. There is a lot of untapped potential for outdoor climbing in central Texas. It is impossible to drive through the countryside without seeing tantalizing cliff faces or large, fun-looking

boulders. Much of it is on private land unavailable to climbers. Social pressure and economic incentives are likely to increase climbers’ access to these lands, especially as more people begin climbing, more businesses rely on it for revenue, and climbers even buy land for themselves. Additionally, organizations such as the Access Fund and Central Texas Mountaineers work with property owners and the state to ensure that environmentally sustainable climbing activities are welcome at local crags. There are several options for those who wish to start climbing. You can find friends who climb, visit your local gym, or check in with services like RockAbout. Opportunities to start climbing in Austin are increasing on all fronts. “I’m happy to see opportunities for climbing increasing around my hometown,” said Crux Climbing Center co-owner Matt Twyman, “Climbing is an inherently social activity, and Austin is the perfect city for the sport to thrive in.” afm

05 .2014 • au stin fI tm aga z in e.co m • 51

D.D.S.

Advanced Dentistry for

Comfort, Health & Aesthetics

• Minimally invasive techniques • Flexible payment options • Trusted for 20 years • Centrally located

$50 OFF

Your 1st Visit

4106 A Marathon Blvd

451-1222

www.centexdentist.com

Some restrictions may apply.

The Pulse

| Keeping Fitness Fun

Cinco

Mayo

Before celebrating Cinco de Mayo with a pitcher of margaritas, brush up on your cultural knowledge. Cinco de Mayo does not celebrate Mexican Independence Day (that’s on Sept. 16), but instead commemorates the Battle of Puebla in 1862, when the Mexican army defeated French forces. Americans eat some 81 million pounds of avocado on Cinco de Mayo. That’s around 162 million avocados. Contrary to popular belief, tacos are not the national food of Mexico. It’s actually mole, a chicken or turkey dish with a chocolate chile sauce.

Best local, low-key places to check out for Cinco de Mayo Skip the crowds at chain restaurants and opt for something more low-key and authentic as you celebrate Cinco de Mayo this year.

• Cheko’s (1304 W. Koenig) is where you can find some of the most authentic Mexican food in Austin. Try the jamaica (hibiscus juice) and Mexican-style shrimp cocktail. And you can’t beat their happy hour $1.50 Dos Equis. • La Mexicana (1924 S. 1st) is the place to go if you’re craving pan dulce, or Mexican sweet bread. Try the cuernos (sugar-dusted, fruit-filled goodness) and marvel at the wide selection of sweet bread that’ll have you working out extra hard the day after. • Cisco’s (1511 E 6th) is the best place if you’re craving a hearty breakfast. Hop in during their short hours (7 a.m.2:30 p.m.) for the most delicious eggs and chorizo this far from the border.

Playlist: X Games "Lost in the World" — Kanye West "It's Summertime" — Flaming Lips "I Can See It In Your Face" — Pretty Lights "Stranger than Fiction" — Bad Religion "Bright Ligths" — Gary Clark Jr. 52 • austi nf Itmagazine .com • 05 .2 014

STAR WARS DAY “May the fourth be with you” as you celebrate all things Star Wars on May 4. Here are some things you can do to connect with your inner geek: Carry a light saber on your next run around Lady Bird Lake. You’ll feel so cool and “in the zone,” you won’t notice the stares or laughs. Head to your local comic book store, like Austin Books & Comics, to find Star Wars swag and comics that’ll make your moreobsessed friends jealous. Opt for a triathlon-ready version of Princess Leia’s famous ‘do as you complete the Rookie Tri. You’re guaranteed some memorable finish line photos.

Austin is hosting this year’s X Games, and there are numerous shows to accompany the Games. Here are some songs from the musicians scheduled to appear: "Knock Knock" — Mac Miller "Wiseman" — Slightly Stoopid "Falling Up" — Dillon Francis "A Long Time" — Mayer Hawthorne "Overtime" — Cash Cash

http://ow.ly/pVyS9 http://ow.ly/vBQRf http://ow.ly/twS23 http://ow.ly/rKVeb

JUNE 12, 2014

FREE MARGARITA at the Finish Line Party for All Runners! (21 and over)

REGISTRATION NOW OPEN: thetrailfoundation.org

Making

Texas Proud at the X Games

Tyler resident and BMX champ Morgan Wade Takes center stage in Summer X Games At COTA

austinfI tmagaz in e .com • 05.201 4

By Leah Fisher Nyfeler Photography by Brian Fitzsimmons

organ Wade is an artist, and right now, his paintbrush is a BMX bike. That’s not to say his medium one day won’t be welding, monoprinting, or oil painting, but these days, he’s content to find his bliss sighting new lines, making incredible transfers, mastering back-to-back moves, and finding big air. His next canvas will be the Freestyle Park course and the MegaRamp at the X Games at Austin’s Circuit of The Americas in June. Wade is the kind of rider who makes the crowd gasp. He goes big and all out, driven by a sincere and encompassing desire to experience something new and to provide a great show in the process. “As long as I go out there and have fun—and it shows— that’s what matters to me, and that’s honestly what people want to see,” Wade said. Since 2006, Wade has garnered four X Games medals (one gold, two silvers, and a bronze) and, if all goes well this year, he might just set a world record for height on the MegaRamp in front of his home state crowd.

behind their bikes (often on top of various auto parts), in the field and on the road, and crafted ramps out of plywood. “I didn’t actually start riding freestyle BMX where I was trying to do tricks until I was 14 years old, and that was when I got my first real freestyle-type Wade designed and built beautiful gates for his and his parents' homes, which are next door to each other. From left to right: nephew Roan, father Leigh, mother Sally, niece bike,” Wade Georgia, sister-in-law April, with Morgan and Natalie Wade. said. Sally remembers that, by then, they had realized that their youngest had a special talent. Around 1999, the city of Tyler built a skate park, where Wade found a like-minded community. “It was a huge boost,” he said. “I could go riding ade grew up in Tyler, multiple times a week. And there were Texas. His parents, Sally some older riders out there, and we’d and Leigh, moved there kind of learn together. I guess you in 1983, the year he was could say they fit that ‘mentor’ role.” born. All three of the Wade boys (Jon, Those older guys, part of the original Ben, and Morgan) were active, and BMX scene in Tyler, introduced Wade their parents encouraged a sense of to various competitions around Texas, healthy exploration, both in their free and they traveled to Austin and Dallas time and in their education. “I always for street rides and to visit BMX parks coached the boys to come up with and trails. something new, something creative,” said Sally, a well-known artist who creates original silver jewelry. The boys Making the Leap were homeschooled in order to “make to Pro Rider the most well-rounded children God amp Woodward, in could give us,” and that educational Pennsylvania, was a turning structure provided a unique point for Wade. “It’s literally opportunity. His parents ascertained a hillside full of skate parks, that Wade studied best from about but it’s a summer camp,” he explained. 9 a.m. to noon, after which time he “They have instructors there who teach needed to get outside and move. Each you stuff. Typically, they’re veteran of the kids was encouraged in activities, riders who already know how to do the and Wade took gymnastics lessons; the stuff that kids are trying to learn to do.” trampoline out back was a favorite. He Wade went to Camp Woodward when had an innate sense of where his body he was 18; later, he’d go as a visiting was in the air and quickly mastered instructor. The action sport camp flips and other more advanced moves. (which also includes a gymnastics/ Wade got his first bike at age 5. cheer camp and digital media camp) “That’s the starting point, in my provided instruction plus unlimited opinion,” he said. “I kind of got the time to ride and play. itch.” He loved it and spent some six “That was a very, very good place to hours a day riding. He and his brothers learn, and I learned a lot there,” Wade built dirt jumps in the field behind said. “Basics, fundamentals, and then their house; they pulled each other those are all building blocks. Once

Born to BMX

austinfI tmagaz in e .com • 05.201 4

you get the fundamentals of riding down, it’s really open. And that’s the beauty of freestyle BMX; it’s exactly what it says, it’s freestyle—you can do whatever you want.” Wade was exploring his creative, artistic side and had earned a scholarship to Tyler Junior College in art. He was showing work with other students each semester, but he was also making a name for himself in BMX freestyle park events. “Morgan got a gig with the bike circus,” said his dad Leigh, construction supervisor, Marine, and motorcycle aficionado. “He’d come out, get on a box jump, and the announcer would ask the crowd, ‘Do you want to see him do a back flip?’ The crowd would cheer and Morgan would do a standing back flip and act surprised: ‘Oh, you mean on my bike?’ And I think he had an epiphany in his approach to riding…he realized he wanted to give the audience a good show.” Another thing Wade realized was that BMX was where he wanted to channel his creative force, and he dropped out of college. “When you can go out on a weekend and make $10,000, it’s hard to argue with that,” he said. In 2002, he turned pro, and by 2003, Wade had his first magazine cover (December issue of Ride BMX US, doing a superman-whip at Camp Woodward) and took seventh place in Pro Park at L.A.’s X Games. In 2005, he moved to Austin, staying with a friend who lived near Oltorf and Lamar, to take advantage of all the great places to ride. “The way Austin’s set up, there’s stuff to ride everywhere,” he said. “I loved how I could just walk outside, ride downtown, get some food, and ride my bike. I hardly ever drove my car.” Some of his favorite places were the local skate parks (one near House Park) and the 9th Street dirt trails. “There’s street riding everywhere— stair rails and fun stuff to ride across the whole city,” Wade recalled fondly. What he truly enjoyed was the scene: “There are so many riders [in Austin]; it’s really a hub for BMX, for freestyle BMX riders in general. There are hundreds of riders in Austin. I have tons of friends down there, so there’s always someone to ride with and have a good time with.”

Riding Tandem

atalie Wagoner was riding a BMX competition in Vancouver, Canada when she met this other rider, a guy who was in the pro class. “I didn’t know who he was,” she said. “I’d been riding competitions and traveling, but I never really paid any attention to the pros.” He told her, “I’m kind of a big deal.” She wondered if this guy was in any of the BMX magazines she owned; when she looked, Morgan Wade was on the cover of the most recent one. “I said, ‘Oh my gosh, I’ve been looking at him this whole time. So then I went and cut out all the pictures of him,” she said, playfully rolling her eyes.

The two were married in 2007. “Natalie gets it,” Wade said. “She has the same understanding because she rides. She understands very well what I’m doing and why I’m doing it. It helps, and she’s very supportive, and that’s a big plus.” A former college athlete who competed in the javelin throw and discus, Natalie is studying for medical school and working as a scribe in the emergency room, a helpful profession considering Wade’s proclivity for crashing. She’s brought him into two worlds that are having a profound impact: healthy nutrition and CrossFit. Natalie has embraced a Paleo diet. She pointed out that this was not due

to any food allergies but simply out of a desire to “eat cleaner” and get leaner in the process. She’s having to work on her husband, though. “Morgan is getting better,” she said. “It’s hard to eat well on the road, and he’d have corn dogs, pizza, and Dr Pepper. I kind of have to introduce him to things.” Lately, she’s experimented with baking and has developed some killer pumpkin pie muffins. She also brought Wade to her CrossFit workouts. Natalie began going to Cune Peña’s Premier CrossFit in Tyler almost two years ago. Peña is a fitness veteran, a former bodybuilder (NPC Mr. Texas, 1993) and trainer, with more than 20 years of experience. He’d owned a traditional gym for years; when he needed a change of pace, he opened Premier CrossFit in 2009. When Wade’s in town, he and Natalie exercise together: “It’s so fun for me to work out next to him,” she said. Peña describes Wade as “naturally strong,” and the training plan he developed is designed to increase Wade’s endurance. “Morgan is great to work with,” he said. “He’s disciplined and knows the importance of core-based training. We’re also working on flexibility; his forearms are particularly tight from gripping all the time.” Travel also takes a toll. In just one year, Wade got status on United Airlines through frequent flights to places such as China, New Zealand, London, and Singapore. He likes having the workout of the day (WOD) from Peña because he can do those on the road using body weight. “I work out when I’m at home,” Wade explained. “When I’m in Tyler, I’m probably at the gym three times more than I’m on my bike. When I’m

Top: Morgan and Natalie, in the field where Wade played as a boy. Bottom: In addition to working out at Premier CrossFit (shown here), Wade is a certified instructor at East Texas Krav Maga.

05.2014 • au stin fI tm aga z in e . c o m

away, I’m riding my bike every day.” Endurance is a big factor in successfully pulling off one huge move after another in competition. “We basically have a 60-second run in park competition,” Wade explained. “You are at a full sprint for 60 seconds and, when you get to the end of it, if your lungs aren’t burnin’ and hurtin’, then you weren’t trying too hard. I typically feel like I’m going to puke at the end of a run because I push it so hard for those 60 seconds. “It doesn’t sound like a long time, but that’s an eternity. You’ll have a run planned out and you’ll be almost to the end of it, and you’ll hear the announcer yell out, ‘You’ve got 20 seconds left,’ and you’re like, ‘Oh, crap.’”

Spills and Thrills

ade’s dad told one of his favorite stories. “When Natalie and Morgan were on their honeymoon at the X Games in L.A., we were all walking to find a place to eat after the competition,” Leigh said. “We were at an intersection and this big rough-looking guy came over; he stuck his finger in Morgan’s face and said,

‘You! That was you!’ It was a little scary until he said, ‘That was you riding at the X Games!’ and Morgan said yes, and the guy asked if his son, a big fan, could get a picture with him. So he called the boy over for the photo but the kid wouldn’t smile. Morgan loves kids; he talked to him and found out the boy didn’t want to smile because he didn’t have his front teeth. Morgan said, ‘That’s not a problem; look at me,’ and gave him a big smile to show that he was missing a couple of teeth, too. The kid was all grins after that.” Wade’s mom Sally said, “It’s awful. My family is full of dentists. I just wish he’d get a new front tooth—you can put that in the article.” BMX riding can be hard on the body, and Wade is known for big crashes and walking (or dancing) them off. He ruptured his spleen in Brazil in 2011 after crashing on the MegaRamp. Physically, he came out well; he had quality care in the Brazilian hospital, where surgeons repaired the organ, and he suffered no lasting problems. Mentally, “it was a bit of a game getting back into riding the MegaRamp and stuff. I was pining to ride in the hospital, but when you’re jumping back

into something you got physically hurt on a few months back, it definitely takes it’s toll mentally; you have all the ‘what ifs’ going through your head.” Wade credits his innate sense of spatial awareness, that same ability that made him a star gymnastics pupil, for successfully navigating crashes. “Spatial awareness plays a huge part in crashing because if you know where you are in the air, you can try to figure out how to get out of it,” he explained. “Crashing over and over again by accident, you kind of figure out specific crashes: ‘If I’m gong to fall this way, and I turn this way and I fall this way, I can get out of it.’ “I learned how to crash real quickly, and I’m good at it. I can get out of particularly hairy situations pretty quickly.” Wade went on to say that he thinks having those numerous crashes and a variety of injuries have made him a better rider. “I’ve been hurt a lot of times, some really bad ones, but I’ve always worked my way back into it, got back on the horse,” he said. “It’s like riding a bike, so to speak; that’s just my mentality and how I’ve looked at it. Getting hurt is not as big a setback

BMX stands for Bicycle Motocross. Freestyle BMX bikes have a sturdy construction and heavy-duty, wide wheels with 48 wire spokes and smooth tread for street riding. They also include axle pegs, which are used to stand on during stunts, and have front and rear brakes. In order to be able to spin the handlebars completely around, the front cable runs through a “rotor” or “detangler.”

image courtesy of ESPN

austinfI tmagaz in e .com • 05.201 4

Wade does his bike work at his home workshop or at Elite Bikes (shown here). Owner Sport Prater and sales/service expert Aristeo ("Nacho") Rodriguez were part of the original BMX scene in Tyler that took Wade under their wings.

for me as it is for some guys who aren’t used to crashing.”

Taking on the MegaRamp

hat same mental fortitude that serves him so well with crashing is a huge component in Wade’s success in Big Air. BMX freestyle park, the discipline in which riders focus on creating moves (transfers, gaps, riding rails, showing flair), is where Wade’s background and expertise lie. Every park is built differently, so there’s no set course to learn. Every ride becomes a reflection of the athlete’s personal aesthetic, and there’s an acrobatic flow to those 60-second rides. Many of the riders who take on Big Air have a vert ramp background; vert ramps are essentially half pipes with an extended vertical portion, taller than 6 feet at each side. Vert riders practice launching themselves into the air to gain great height. BMX freestyle legend Mat Hoffman constructed the first “mega ramp” in his

Oklahoma backyard around 1992. It was basically a vert ramp on steroids, taller than the norm, with no roll-in ramp. That year, Hoffman set the Big Air record at 23.5 feet. Since then, big ramps have gotten even bigger and more “mega.” Now, the official X Games MegaRamp consists of a perch, where riders wait to drop in, some 90 feet above the ground. Competitors hurtle down and then opt for either a 50-foot or 70-foot jump, which takes them over a sizeable gap to a 27-foot tall quarter pipe, gathering some 45 mph of speed along the way. In 2006, the X Games debuted the MegaRamp and only three riders (Chad Kagy, Allan Cooke, and Kevin Robinson) signed up. As a result, X Games officials issued an invitation to the other riders: “Practice it, ride it, and if you want to do it, you’re in the contest,” was how Wade remembered it. “That’s literally how fresh it was,” he said. “So everyone who was there, the BMX freestyle pros—the top of the top that was at X Games that year—a pretty good handful came out and actually tried to ride it. Two guys

jumped and even hit the quarter pipe, which is obviously the dangerous and scary part of that ramp. That’s the one you can really biff on and you’re basically falling five stories flat if you mess up. “Out of everyone who rode that ramp, I was the only one that wanted to be in the competition after I rode it. And I had to be basically forced into riding it.” At that time, Wade was riding for Etnies Shoes and his manager gave him a figurative push. Their conversation went something like this: “‘I think you should try this; I think you’ll love it. It’s right up your alley,’ and I’m like, ‘Yeah, dude, I’ve seen that thing…I’m not going to ride that.’ He said, ‘No, dude, just try it; go up there and give it a shot. I think it’s a great opportunity.’” The rest is history. 05.2014 • au stin fI tm aga z in e . c o m

What’s it like to take on the MegaRamp for the first time? Because Wade doesn’t have access to one on a regular basis (“I live in Texas, which I wouldn’t trade for anything here on Earth”), he experiences this every time he goes to the X Games. A few riders, such as Zack Warden, have access to a MegaRamp throughout the year (Warden uses the Woodward West MegaRamp in Tehachapi, Calif.)

Wall at Elite Bikes; "Chick Flick" is the first all-female BMX video, featuring Natalie Wade, Jessica Ausec, Nina Buitrago, Angie Marino, and Camila Harambour (Morgan did the artwork).

but Wade is only dropping in at the X Games. Each time he does so, it’s been a year since he last rode it. “The best way to do it is to go up there and not think about it. Just roll in and go,” Wade explained. “If you start to think about it, it starts to get in your head and that’s where that mind game comes in. “It’s a little nerve-wracking the first run, every time. Most guys will go up

there and get on the landing of the jump, pedal down there, and hit the quarter pipe a few times, and just go a couple of feet out of the quarter pipe because they’re just starting on the landing and the gap. “I don’t do that. I go [for prepractice], get the gear on, and go straight to the top of the biggest jump they have and I just drop in and go. I get it out of the way just right up front; that way, I don’t have to work up to it at every event. From the time I’m on the ramp, I’m riding what I’m

"Everything’s bigger in Texas, so I gotta do it that way." going to ride in the event and I’m practicing it, enjoying it, and having fun. Everything’s bigger in Texas, so I gotta do it that way.” Wade sees the MegaRamp as the perfect vehicle for grabbing some big air. That inaugural year, on his first practice, he hit 14 feet “without trying” (in BMX, height of a jump is measured from the metal coping on the ramp to the rider’s apex). “Here I was, getting 14, 15 feet without even trying,” Wade remembered. “That’s a dream. There’s no effort, and you get to have all the fun with no effort—that was the way I looked at it, and I was immediately hooked. They had to pry me off the ramp when practice was over. I was scratching and clawing, ‘Nooo, I don’t want to go!’” Since that first time, Wade has been chasing a BMX Big Air world record. He’s gotten pretty close—the world record is 27 feet, set by Kevin Robinson in 2008, and Wade’s hit 25. Every time he has a shot at the MegaRamp, he gives the record a go. “I try to get a solid run score in so I have one in the bag,” he said. “If I’m going to do a trick on the quarter pipe, the way I look at it, if you don’t go over 16 or 17 feet, it shouldn’t even count as a run. It’s called Big Air; that means you’re supposed to go big, and that ramp is set up for it. “If I get a good run down, I might just go for the speed jump to get more speed and see how high I can go, and if I can get 27, 28 feet, that’s a world record. That would be awesome.” afm

What Morgan Wade will ride at X Games in Austin

The World is Moving to austin! Now's the time to make your move!!

BEN PHILLIPS

Real Estate Advisor • Relocation Expert Proud Sponsor and Participant of

The Texas Tri Series

Ben@TurnquistPartners.com • 512..965..9236 www.BenPhillipsRealEstate.com

FRANK CAPPARELLI

Senior Mortgage Banker • NMLS#249636

FCapparelli@wbmtx.com www.Willowbendmortgage.com 13809 Research BLVD., Suite 802 Austin, TX 78750 512.524.2177 • 512.497.5777

image courtesy of ESPN

Hoffman Lady Luck signature frame Profile wheels with Atomic High Performance components (custom made for Wade; “I screamed like a little girl, they made me go so much faster—I went 20 feet with changed wheels”)

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

Maxxis tires (“best tires for BMX, hands down”) United Bike Company cranks (“they gave me a full ride when I was starting out, and I still wanted to represent, even though I’m riding for Hoffman team now”) Limited edition Empire BMX stem (“it’s a collaboration with Odyssey”)

SCHEDULED MAINTENANCE SCHEDULED MAINTENANCE

30K-60K-90K 30K-60K-90K TUNE-UPS TUNE-UPS ENGINES•BRAKES ENGINES•BRAKES TRANSMISSIONS TRANSMISSIONS EXHAUST EXHAUST CUSTOM MODSMODS CUSTOM COllISION, COllISION, pAINTpAINT & BODy & BODy

Want more info?

call for call for estimates estimates

Camp Woodward video http://youtu.be/HfF33nsMkic Glossary of BMX tricks and terms http://en.wikipedia.org/wiki/ Freestyle_BMX

2006 X Games MegaRamp debut http://www.dailymotion.com/video/xh2bfk_x-games-bmx-megaramp-2006_sport 05.2014 • au stin fI tm aga z in e.co m

30K-60 30 TUNE-UPS TUNE-UPS ENGINES•BRAKE ENGINES•B TRANSMISSIONS TRANSMISS EXHAUST EXHAUST CUSTOM CUSTOM MODSM COllISION, COllISION, pAINTpAINT & BODy & BO

call ca estim est

JEEP MASTERS JEEP MASTERS

JEEP JEEP MA

www.jeepmasters.com www.jeepmasters.com 2617 soUtH 2617 soUtH first st. st. first

www.jeepm www.jee 2617 261 s first fi

326-3555 326-3555

Interview of Natalie, with photos by Morgan http://www.fatbmx.com/bmx/ news/article.php?storyid=13824

SCHEDULED SCHEDULM

326-3 326

Austin’s Fitness Field Day Camp Mabry, 5/31/14—6/1/14

“The AFM FITTEST covers the entire spectrum of fitness. It’s a great measure of overall functional strength, which is what I try to teach my clients.” Deric Williams

AFM FITTEST Competitor

LOGO ONLY 2 color, 1 color, black, grayscale

LOGO + LOGOTYPE Verticle format, 2 color, 1 color, black, grayscale

Horizontal format 2 color, 1 color, black, grayscale

LOGO + LOG Note: backg

DEMAND MORE

MORE CUSHIONING... MORE MILES... MORE RUNNING...

Print Colors: Blue = C75 M24 Y0 K0 Red = C0 M84 Y59 K0 Black = C33 M33 Y33 K100 Gray = C45 M36 Y35 K2

or color match: Blue = PMS 2995 Red = PMS 032 Black 100%, Gray 50% black

FROM HOKA ONE ONE.

GOTYPE on busy background ground shown here does not reproduce

hokaoneone.com INTRODUCING THE BONDI 3

Designed with 50% more cushioning material than standard running shoes for protection.

EVENT GUIDE

photo by Flashbax 23

Publisher’s Letter

t’s hard to believe that 2014 marks the third annual AFM FITTEST. Not long ago, we were deciding where to hold the event, what tests to include, and how to score the results. At the time, the challenges seemed insurmountable. But we persevered, and the event has grown each year, thanks to the dedicated AFM team and enormous support of readers, advertisers, sponsors, Austin’s health and fitness community—and, most of all, thanks to our loyal Lou Earle, participants. Publisher & CEO, We’re looking at another successful year. Austin Fit Magazine Support has been overwhelming; presenting sponsor Trigger Point Performance leads the way, and there are many wonderful new sponsors, such as H-E-B, My Fit Foods, and Humana, who are playing a major role in making this event a success. The AFM FITTEST is a complex event to produce, and the test sponsors continue to be the backbone of this experience by providing equipment, judges, and volunteers. And so, we give our profound thanks to all for helping AFM move forward in changing lives through health and fitness. Our goal this year is to take the AFM FITTEST to a new level by making it more accessible to all those on all levels of the fitness spectrum. In our quest to encourage a healthier lifestyle across this community, AFM aims to capture the raw fun of movement. We want to eliminate fear, which often squelches an initiative to “get out there and give it a try,” while still offering a unique competitive opportunity for those up to the challenge.

To that end, here are some of the key changes in 2014:

Two different days of competition Day 1 (Saturday, May 31) is for individuals who are competing for the “AFM 10 FITTEST” award and age group rankings Day 2 (Sunday, June 1) is a “Field Day for Adults” that consists of multiple events Team Challenge: Four-person teams opt to compete in Corporate, Gym, and Open divisions Celebrity Invitational: Some of Austin’s favorite community fitness ambassadors perform the AFM FITTEST tests Individual: Folks who are interested in a low-stress participation environment (a great way to establish a base line for fitness) experience the same 12 tests, with the option to skip any test (at no penalty) and without being ranked Improved My Fit Foods Village, with better access, more shade, and a wider array of vendors and food

New Tests Vertical Jump (one of last year’s Mystery Tests) added to the basic ten tests Two new Mystery Tests for participants to experience The 2014 AFM FITTEST, with its "AFM 10 FITTEST "competition and field day for adults, is going to be a great experience for you and your family, so come out and give it a try. You’ll have a fun time, meet people, build a few memories, and maybe even start a new fitness journey. We look forward to seeing you there. Keep Austin Fit, Lou

A FM FITTEST. c o m

AFM FITTEST Event Guide

Schedule Teams and Invitational

Event Day Information

Map and My Fit Foods Village

Letter from the Test Designer and Test Descriptions

Scoring

Sponsors

Contents

2014 AFM FITTEST Schedule Information

Day 1 and Day 2 Individual Events:

CHECK IN All participants should arrive one hour prior to their heatâ&#x20AC;&#x2122;s start time. After check in, all participants should congregate under the Red Bull Prep Zone tent 30 minutes prior to their scheduled heat start time; roll call is held 15 minutes before heat start. TESTING Athletes will move through the 12 tests, in order, with their division. Once all 12 tests have been completed, athletes may leave the test area. Athletes in the Day 2 individual events have the option to sit out any test; Day 1 individual competitors and Day 2 Team competitors will be penalized in scoring for any test not attempted. Please note that some age groups may be combined for efficient heat scheduling purposes, though age group rankings, 5-year recognition, and awards for competitive athletes will still be given separately. All heats will proceed in the same order: Standing Med Ball Toss, Vertical Jump, Mystery Test 1, 40-Yard Dash, Pro Agility Shuttle, Precision Throw, Pull-Ups, Burpees, Hand Grip, Interval Run, Mystery Test 2, and One-Mile Run. Mystery Test information will be revealed onsite. The test protocols will be thoroughly explained to all athletes by the lead judge, but there will be no practice time for those events.

DAY 1 "AFM 10 FITTEST" COMPETITIVE inDIVIDUAL EVENT SCHEDULE (SUBJECT TO CHANGE)

HEAT NO. 1

4 5 6

7 8 9

Once a heat is finished, participants are welcome to come and go as they please.

10 11 66

AF MF ITTEST. co m

Division 50-59, Over 60 Male 50-59, Over 60 Female 40-49 Male (Group 1) 40-49 Male (Group 2) 40-49 Female 30-39 Male (Group 1) 30-39 Male (Group 2) 30-39 Female 19-29 Male (Group 1) 19-29 Male (Group 2) 19-29 Female

START TIME

ENDâ&#x20AC;¨TIME

7:00 A.M.

8:30 A.M.

7:20 A.M.

8:50 A.M.

7:40 A.M.

9:00 A.M.

8:05 A.M.

10:25 A.M.

8:55 A.M.

11:20 A.M.

9:20 A.M.

11:50 A.M.

9:20 A.M.

11:50 A.M.

9:45 A.M.

12:15 P.M.

10:10 A.M.

12:35 P.M.

10:30 A.M.

12:55 P.M.

10:50 A.M.

1:15 P.M.

Red = C0 M84 Y59 K0 Black = C33 M33 Y33 K100 Gray = C45 M36 Y35 K2 or color match: Blue = PMS 2995 Red = PMS 032 Black 100%, Gray 50% black LOGO ONLY 2 color, 1 color, black, grayscale

LOGO + LOGOTYPE on busy background Note: background shown here does not reproduce

LOGO + LOGOTYPE Verticle format, 2 color, 1 color, black, grayscale

Horizontal format 2 color, 1 color, black, grayscale

@ A u s ti n F it

Celebrity Invitational:

Austin Fit Magazine wishes to recognize our Celebrity Invitational participants, who are all outstanding ambassadors of fitness in the Austin community. Thank you for modeling the enthusiasm and passion that goes along with leading an active, physical, and healthy lifestyle. For a complete list of the 2014 Celebrity Invitational athletes, visit afmfittest.com. Day 2 Group Events

Team Competition: The Team Competition is comprised of teams of four athletes of any age (18 and above) and gender registered in one of the following categories: Corporate, Gym, and Open. There must be four competitors per team present on event day at checkin in order for a team to compete. Individuals may participate in both the individual competition and as a member of a team. Each member of the team will complete three of the 12 tests, which are performed in the same order as the individual competition. Because each test is conducted with the entire field in one heat, team members—as well as spectators— can follow along to cheer for their teammates. The team’s score will be a compilation of each member’s rank based on his or her raw score for that event. The overall winning team and the winners in each category will be featured in Austin Fit Magazine’s August issue in the “AFM 10 FITTEST” coverage. What happens if it’s raining? The AFM FITTEST goes on, rain or shine. Lightning, however, can cause delays and cancellations. AFM reserves the right to make any changes and cancellations to provide for the safety of competitors in the event of inclement weather or other unforeseen conditions. There will be no refunds granted for any reason.

# A F M F I T T ES T

DAY 2, Teams, celebrity invitational, aND "FIELD DAY FOR ADULTS" INDIVIDUAL EVENT schedule (SUBJECT TO CHANGE)

HEAT NO.

Division

START TIME

END TIME

TEAMS (Corporate)

8:00 A.M.

9:40 A.M.

TEAMS (Gyms)

8:20 A.M.

10:00 A.M.

TEAMS (Open)

8:45 A.M.

10:25 A.M.

9:10 A.M.

10:50 A.M.

9:35 A.M.

11:50 A.M.

9:50 A.M.

12:15 P.M.

Celebrity Invitational 40s, 50s, 60+ (Male) 40s, 50s, 60+ (Female)

20s, 30s (Male)

10:15 A.M.

12:40 P.M.

20s, 30s (Female)

10:40 A.M.

1:05 P.M.

A FM FITTEST. c o m

AFM FITTEST Event Guide

B 1 2

C D 9

7 H 6 5

PAC

EVENT LAYOUT 1. Standing Med Ball Toss 2. Vertical Jump 3. Mystery Test 1 4. 40-Yard Dash 5. Pro Agility Shuttle 6. Precision Throw

AF MF ITTEST. co m

7. Pull-Ups 8. Burpees 9. Hand Grip 10. Interval Run 11. Mystery Test 2 12. One-Mile Run (Start Line)

A. Registration B. Red Bull Prep Zone C. Seton Medical Tent D. BigMouth Announcing E. My Fit Foods Village F. YMCA Fit Kids Zone G. H-E-B Recovery Zone H. One-Mile Run (Finish Line)

My FIt Foods Village MY FIT FOODS VILLAGE is a shaded retreat for spectators and participants, offering food, drinks, products, and services right in the middle of the testing areas. There will also be wellness, fitness, and nutrition-specific products and services on hand from My Fit Foods Village sponsors, which includes the following: Food/Drink Sponsors Complete Nutrition Core Power Deep Eddy Vodka Diesel Foods Galaxy Café Greenling Handle Bar H-E-B My Fit Foods Oatmega Bar Skinny Limits Wahoo’s Fish Taco Health/Fitness Sponsors, including Camp Gladiator Coach Mo's Fitness Dane's Body Shop Gritness Humana Seton Medical Center thinksport Texas Army National Guard Trigger Point Performance V23 Athletics

RED BULL PREP ZONE will be the starting point where all athletes can congregate prior to start time. All athletes must be under the Red Bull tent 15 minutes prior to their heat’s start time. Roll call will be taken to ensure that everyone is present. (Note: This area is not open to spectators.) YMCA FIT KIDS ZONE is full of fun fitness activities for the little. You’ll find the YMCA Fit Kids Zone located on the parade field, allowing kids to be engaged with the adult competition as well as enjoy safe, age-appropriate fitness challenges. Please note that children must be accompanied by parents; this is an interactive play area that does not provide babysitting. CORE POWER RECOVERY ZONE is the much-needed rest and recovery area for all athletes as they cross the finish line of the final test, the One-Mile Run. In addition to the Core Power recovery beverages on hand, lululemon athletica will be distributing finishers’ dog tags and Trigger Point Performance will provide release stations to revitalize athletes. Congratulations are in order; if you’ve made it to the Core Power Recovery Zone, you’ve just finished the AFM FITTEST! SETON MEDICAL TENT will be staffed to provide vital support to any athlete who may find himself faced with an injury or medical need.

A FM FITTEST. c o m

AFM FITTEST Event Guide Test designer's Letter

Diane Vives, MS, CSCS

he 2013 AFM FITTEST was another year of great energy and competition; the event is definitely growing, and this led to new challenges for improvement. Due to the incredible feedback, we took a forward leap, adding a second day, new categories, and more options for the team event. Changes were made to the core tests to improve the competitors’ and participants’ experience.

• With the overwhelmingly positive feedback and energy it created, the Vertical Jump became the lower body power test, replacing previous years’ Standing Broad Jump. • Agility testing will use the Pro Agility Shuttle (also known as the 5-10-5 testing protocol and design), simplifying the test process while still exhibiting the competitor’s ability to quickly change direction. The Pro Agility Shuttle is a standard used in many national testing events and combines as well as numerous athletic and sports testing organizations, giving the ability to compare your score to national norms. • The Precision Throw scoring has improved to help eliminate ties, with 2 points given for throwing the ball through the strike zone and 1 point for hitting the target. • We collaborated with CrossFit Central to develop a new protocol that makes scoring clearer, definitive, and more objective for judges to help make every rep count.

• Anyone who maxes out at 200 psi on the Hand Grip dynamometer will have an additional attempt on a dynamometer that measures as much as 300 psi, so crushers will have a chance to truly see their best score. • Adjustments have been made to make the judging criteria clearer, definitive, and more objective in the Pull-Ups and Standing Med Ball Toss. It’s exciting to see the training groups in full swing and respond to competitor questions. Our Corporate and Gym Team Challenges are bringing participants from all levels and backgrounds together for a fun group experience. It is inspiring to see team members supporting each other through event preparation and competition. Some companies even issued challenges to others within their industries. I and the AFM FITTEST staff have had a blast sharing the spirit and opportunities surrounding this event, meeting with many of Austin’s biggest companies and being involved with “Lunch and Learn” events all over town. Another great partnership surrounding the event is the AFM FITTEST Certified Training. Dedicated training organizations are helping all levels of competitors and teams, including those who are simply looking for a new fitness experience and to learn their own fitness benchmarks, as they prepare for a great, fun experience on event day. I am very grateful to Austin Fit Magazine, event sponsors, and the entire Austin fitness community for helping the AFM FITTEST on its way to becoming Austin’s pinnacle fitness event, one that combines— rather that competes—with health and wellness organizations throughout the community. Diane Vives

Find more details and videos of each test online at afmfittest.com Test Sponsor

Coach Mo's Standing Med Ball Toss

AF MF ITTEST. co m

CHECK OUT THE

BONDI 3

Vertical Jump

AND OTHER HOKA ONE ONE RUNNING SHOES AT THESE RETAILERS:

Fit 2 Run

www.fit2run.com

Runnerâ&#x20AC;&#x2122;s Depot

www.runnersdepot.com Test Sponsor

1st Place Sports

Dynamax Mystery Test 1

www.1stplacesports.com

Fleet Feet Orlando

www.fleetfeetorlando.com

Travel Country

www.travelcountry.com

No Boundaries

www.noboundariessport.com

Edge

www.the-runnersedge.com Test Sponsor

Camp Gladiator 40-Yard Dash

Test Sponsor

Body By Frame Pro Agility Shuttle

A FM FITTEST. co m

AFM FITTEST Event Guide

Oatmega Bar Precision Throw

Test Sponsor LOGO ONLY 2 color, 1 color, black, grayscale

LOGO + LOGOTYPE Verticle format, 2 color, 1 color, black, grayscale

Horizontal format 2 color, 1 color, black, grayscale

Test Sponsor

Pure Austin Pull-Ups

CrossFit Central Burpees

Test Sponsor

AF MF ITTEST. co m

LOGO + Note: ba

Castle Hill Fitness Hand Grip Test Sponsor

Travis Heights East, $515,000 Enjoy convenience to the Town Lake Trail and Downtown from this House located at 1495 Inglewood. 3 Bedrooms, 2 1/2 baths. Entertain in the stainless kitchen and relax in the yard.

Charlotte Brigham, Broker, MBA

512-423-5707 â&#x20AC;˘ CharBrigham@gmail.com

Realize Your Dreams of Charlotte Brigham, Broker, MBA Downtown Living Today!

Test Sponsor

512-423-5707 CharBrigham@Gmail.com Your Downtown Condo Expert

Dane's Body Shop Interval Run

Realize your Dreams of Downtown Living Today!

Charlotte Brigham, Broker, MBA

Test Sponsor

Spark Fitness Mystery Test 2

Luke's Locker One-Mile Run

512-423-5707 CharBrigham@Gmail.com Your Downtown Condo Expert

Realize your Dreams of Downtown Living Today!

? Test Sponsor

Good Health Always Begins with a Healthy Smile... Call (512) 872-6748, or visit www.AnnMarieOlsonDDS.com to schedule your appointment today!

Fairview Drive

Be sure to mention this ad when you call!

A FM FITTEST. co m

(512) 872-6748 www.AnnMarieOlsonDDS.com

AFM FITTEST Event Guide

getting ready

EVENT DAY INFORMATION

Texas Army National Guard Packet Pick-Up is on Tuesday, May 27, and Wednesday, May 28, from 11 a.m.—2 p.m. at Camp Mabry within the Texas Military Museum, which is located directly across from the Parade Field (where the event will be held). All packets must be picked up at this time; there is no packet pick-up on event day. You must pick up your packet on May 27 or 28 to receive your packet, sponsors gifts, and pertinent information regarding the event. Can¹t make it on May 27 or 28? Send a friend with a copy of your photo ID to pick up your packet for you.

GETTING THERE: Entering Camp Mabry requires a valid ID, whether you are an athlete or spectator. Plan to stop at the guard shack at the Camp Mabry entrance and show your ID as you come onto the grounds. Shirts are also required.

Your packet contains your bib, which is extremely important; please be sure that it comes with you to the event, as the bib contains a timing chip that has been assigned to you. Because the timing chip is part of the bib, DO NOT FOLD your bib. Check your bib for your wave and lane assignment; these are written on your bib and will consist of numbers and letters (numbers are lanes, letters are waves), such as F, 1. All athletes should plan to reuse their Texas Army National Guard bag to carry their belongings at the AFM FITTEST. What should athletes bring? • ID for entry to Camp Mabry • Refillable water bottle • Towel • Sunscreen • Hat/visor • Running shoes • Turf shoes/cleats • Cash for optional purchases (free refreshments are provided for athletes in the Core Power Recovery Zone) Spectators should also bring these items: • ID for entry to Camp Mabry • Copy of May Austin Fit Magazine with the Event Guide (or access it digitally at austinfitmagazine.com) • Refillable water bottle • Chairs/blankets to sit on • Umbrella for shade • Sunscreen • Cash for purchases at the My Fit Foods Village Note: You are welcome to take photos at the event; however, AFM will have professional photographers capturing the competition on film. These photos will be available for purchase; see afmfittest.com for information.

The following items are NOT allowed: • DOGS ARE NOT ALLOWED IN THE PARADE FIELD AREA AT CAMP MABRY. Please respect this rule by leaving your pet at home for the AFM FITTEST. • Spectators may not bring glass containers or tobacco products. • Athletes may not bring metal spikes, pull-up wrist wraps, gloves, glass, tobacco products, or any illegal substances.

AF MF ITTEST. co m

Parking: Refer to the map in this guide for parking areas, and follow signs and volunteer directions when driving through Camp Mabry (watch for athletes on the run course!). CHECK-IN: There will be no packet pick-up on the day of the event. Athletes must check at least 30 minutes before heat start. All athletes should congregate under the Red Bull Prep Zone at least 15 minutes before their heat is scheduled to begin. Please note: You are responsible for properly warming up and preparing for the start of the competition, so if you need extra warm-up time, make sure to check in early to allow for that. Make sure you have your bib on when you get ready for the AFM FITTEST; it has important information for completing your events properly. Each athlete’s bib will have his or her wave and lane assignments for specific events written on it. Once your division is ready to begin a test, you must line up when your wave (assigned by letter) is called to the start in the correct lane (assigned by number) at the 40-Yard Dash to receive the correct score. There may be empty lanes due to athletes who are “no shows” on event day; please do not make any changes—ONLY line up in your designated lane. Also, the letter written on the bib designates the waves that will start in order at each test station. If the lead judge calls your wave to the start of a test, you must go to the start at that time. HOW THE AFM FITTEST WORKS Athletes on both days and in all events will move through the 12 tests, in order, with their assigned division. Each division has an assigned division leader. As athletes approach a test, they will be given instructions regarding procedures from the lead judge at each event. At each event, test judges will take appropriate measurements for a raw score, which they will record on a card along with the athletes’ bib number. After the tests, athletes must initial their written scores before proceeding on to the next. Initials should include first and last name, as these will be used as a point of identification to match athletes with their raw scores. Note that the 40-Yard Dash and One-Mile Interval Run will not require acceptance of a score, as these are computer generated. Test judges will turn in cards to the appropriate officials— athletes will not take scorecards with them at any point during the day. What if there is a problem during a test? An athlete who feels an error has been made or has a complaint should address the issue with the lead judge at that particular test before proceeding on to the next test. The lead judge (not the test judges) will work with the athlete to settle the dispute at that time. The appropriate course will be determined before the athlete continues on and scoring issues will be handled at that point. For more detailed information about scoring, please see page 76. Please stay with the division and do not stop to visit with spectators in between tests. This is to respect the other athletes in your division, make sure you hear the important instructions from the lead judge, and avoid causing delays.

Spectators are free to move from one test to another to cheer on participants, much like in a golf tournament. Please keep children with you at all times for their and the athletes’ safety. Written guidelines and videos of the ten announced tests are available online at afmfittest.com. The two Mystery Tests will be revealed on Day 1 of the AFM FITTEST; there will NOT be an opportunity to practice the two Mystery Tests so that every competitor vying for the title of “AFM 10 FITTEST” on Day 1 has equal preparation. All 12 tests will be used to compile a Day 1 competitor’s overall score. Note that all athletes participating on Day 2 have the ability to view the Mystery Tests by attending Day 1 of the AFM FITTEST. Visit the AFM FITTEST website (afmfittest.com) for announcements regarding the Celebrity Invitational participants, which consists of Austin’s noted fitness ambassadors and athletes.

Share your AFM FITTEST experience via social media: Tweet and post InstaGram pictures to @AustinFit and include #AFMFittest and #KeepAustinFit AFTER THE AFM FITTEST IS OVER: Check out the professional photos at afmfittest.com and order your favorites! Results will be available online at afmfittest.com the week following the competition. Look for the August issue of Austin Fit Magazine to see and read about the AFM 10 FITTEST and the Fittest Team winners. Watch AFM’s social media accounts (Twitter, Facebook, and InstaGram) for information about the August issue release party, which will feature the “AFM 10 FITTEST” results and award presentations.

Scoring Definitions of terms:

Wave: subgroup within an athlete’s division

Test: : the individual exercise (ex. Standing Med Ball Toss)

Division leader: guide assigned to the specific group for the entire event

Division: an athlete’s age and gender group (ex. 30-39 Females) Field: all athletes of the same gender, regardless of age Raw score: specific results per test (ex. 8:32 for the One-Mile Run) Rank: position relative to others (5 out of 25) As each athlete completes a test, he will receive a specific score, which is a number based on actual performance reflecting measurements of distance, time, or number. (Scoring information for each test is detailed online at afmfittest.com). That is the raw score, which can be used each year to directly compare athletes’ results to show progress and improvement. All athletes will receive a raw score, but only competitive athletes on Day 1 and Teams on Day 2 will receive rankings. Individual event Field Day participants on Day 2 will receive a raw score in each test attempted. For those competitive athletes (Day 1 individual competition participants and Day 2 Teams), the raw score is then converted into a rank per test, with the person who wins that test receiving a ranking of “1.” The first ranking is assigned according to the number of athletes in the competitor’s division; if there are 50 competitors, then rankings go from 1—50, with the lower number (1) as the better score. To determine the “AFM 10 FITTEST,” raw scores are ranked within the categories. Using rank, one man and one woman per competitive division with the best score will be selected as members of the “AFM 10 FITTEST.” To determine the Male and Female Overall winners, the raw scores are then ranked against the entire field of same sex competitors. There will be one Male Overall winner and one Female Overall winner with the best score, and this top man and top women will be awarded the title of “AFM FITTEST.”

Test judges: officials at each test who take measurements for raw score Lead judge: official at each test that oversees the test judges and makes final decisions Ties: It is possible to have multiple tie scores on some tests. In that event, multiple, same rankings are given and the next competitor will receive the rank which reflects the next best score. Example: Three people tie for first place in the Precision Throw with a raw score of ten, and the fourth person has a raw score of eight. Each of the three who had the best score (ten) will receive a test rank of “1” (they are all in first place) and the next competitor will receive a test ranking of “4” (she is in fourth place). No Attempt: If a competitor on Day 1 or in the Team events on Day 2 chooses not to attempt a test, he will receive a score of “0” for raw score in that test, and will be last in his division. Field Day participants (Day 2 individual heats) may opt out of any test without penalty, as only raw scores for tests attempted are given. Disqualification (DQ): In the case that a competitor on Day 1 or in the Team events on Day 2 has a failed attempt or miss and is disqualified, she will receive a raw score of 0.01 and a rank better than any competitors who Did Not Attempt. In the case that all competitors attempted the event, DQ will be ranked last. This does not apply to Field Day participants. Example: An athlete does not properly execute any burpees, though she goes through the motions for the entire minute. A score of 0.01 will be assigned as the raw score. There are 30 people in the division and one person was a No Attempt (scoring 0), so the athlete who attempted and received a DQ ranks 29 for that test. A FM FITTEST. c o m

AFM FITTEST Event Guide Attempts but Fails: If a competitor on Day 1 or in the Team events on Day 2 attempts the test but is unsuccessful, he will receive a raw score of “0.01” and a rank better than any competitors who Did Not Attempt. Example: An athlete tries to complete a pull-up but is unable to get his chin above the bar. He is given a raw score of 0.01, which is then used to calculate his rank in the heat. There are 50 people in the heat and all attempted; none were disqualified. Therefore, his rank is 50. Disputes: If an athlete declines to initial a raw score on the scorecard or has an issue with some aspect of the test, the matter should be brought before the lead judge at that specific test at the time it occurs. The lead judge will then make the necessary and appropriate consultations to come to the best recourse. The athlete should stay at that test station until the issue is resolved; disputes will be settled at the test station and not later in the event or after its completion. Example: An athlete feels that a test judge did not properly count the number of burpees in the time allotted and does not initial the results. The test judge presents the scorecard to the lead judge, who consults with the athlete and test judge as appropriate in order to work a fair solution for all involved. Factors Affecting Scores: AFM has worked to reduce the possibility of ties in several ways. Scoring has been changed for the Precision Throw, and a new Mystery Test 1 and Mystery Test 2 have been created to further differentiate athletes’ fitness levels and give additional opportunities for competitors to score and rank among divisions. Judging is more standardized in burpees and pull-ups, and a CPA firm is again providing score computation to produce certified results.

Awards Awards and recognition for the 2014 AFM FITTEST will be provided for the following categories: AFM 10 FITTEST (top male and female per age group from Day 1 competitors) Overall Team Winner (top overall team score), plus separate category winners for Corporate, Gym, and Open Teams Most Improved (given to the returning male and female athletes from the Day 1 competition whose scores have improved the most since the previous year’s competition) Athlete Recognition (the best athletes from the Day 1 competitive event are listed in five-year increments, such as 55-59, 60-65, 66-70, 70-75, etc.). Austin Fit Magazine has arranged for an amazing array of prizes; we’d like to thank our wonderful sponsors for their generosity. The "AFM 10 FITTEST" will receive • A featured profile in the August 2014 Issue of AFM • The GRID Foam Roller, courtesy of Trigger Point Performance • A 3-day Back Pack, courtesy of the Texas Army National Guard • One 12-pack of Oatmega Bars, courtesy of Boundless Nutrition • Choice of a top or bottom, courtesy of lululemon athletica • Two free FIT tests of choice, courtesy of the Fit Institute of Texas • FRAME shirt and bag • $25 gift card, courtesy of H-E-B The Team Award will include: • Featured profile in the August 2014 Issue of AFM • An announcement at the 2014 Awards Party Most Improved competitors will receive: • Name recognition in the August 2014 issue of AFM • An announcement at the 2014 Awards Party Those who receive Athlete Recognition will be given: • Name recognition in the August 2014 issue of AFM • An announcement at the 2014 Awards Party

AF MF ITTEST. co m

2014 AFM FITTEST Sponsors

While many people pursue a healthy lifestyle as a hobby or an obsession, many businesses have adopted fitness as both a livelihood and a calling to help people live more active lives. The following businesses have joined Austin Fit Magazine in our mission to educate, motivate, and inspire people and communities to live a healthier lifestyle by sponsoring the 2014 AFM FITTEST. My Fit Foods

PRESENTING SPONSOR Trigger Point Performance

Trigger Point Performance is the presenting sponsor of the 2014 AFM FITTEST. Trigger Point Performance has roots here in Austin, with founder and CEO Cassidy Phillips starting his company right here in Austin more than a decade ago. A former triathlete and extremely experienced in the biomechanics of the human body, Phillips has developed best-in-class products including foam rollers, massage balls, and total body kits geared for injury recovery and prevention. We look forward to sharing our tools – keeping all the AFM FITTEST competitors at the top of their game in this year’s competition. For more information, visit tptherapy.com. SHOWCASE SPONSORS Core Power

Core Power is the official recovery beverage of AFM FITTEST and sponsor of the Recovery Zone, located at the end of the One-Mile Run. Recovering properly after a workout or competition is key, and the best way to try our brand is through experience. What better way to find out than by drinking Core Power—great tasting, highquality protein, from all natural ingredients— after a competition? The AFM FITTEST promotes health and wellness within the community. We at Fair Oaks Farms Brands, maker of Core Power, believe in partnering with events that promote health and wellness for every person while providing them with highquality natural-nutrition options. Core Power is our delicious postworkout recovery drink made from fresh, low-fat, lactose-free milk and real honey. Its optimum protein-to-carb ratio and nutrient-rich profile create the perfect last stage of every workout. From endurance sports and bodybuilding to Pilates and yoga, Core Power helps athletes recover faster, build lean muscle, and stay at the top of their game—no matter which game an athlete happens to play. For more information, visit corepower.com

My Fit Foods is sponsoring the My Fit Foods Village. My Fit Foods was founded in 2006 in the apartment kitchen of a personal trainer who was dedicated to ensuring his client’s achieved the results he promised. Out of the spirit of service, founder Mario Mendias started cooking meals for his clients who were too busy to shop and prepare healthy meals with a time crunched schedule. The clients’ fitness results spoke for themselves. Soon Mendias was not only cooking for his clients, but all the clients in the gym. For more information, visit myfitfoods.com

Texas Army National Guard

The Texas Army National Guard is proud to sponsor the AFM FITTEST Packet PickUp. Keeping in shape is an important part of the mission for any National Guard soldier, and we believe hosting the Packet Pick-Up is a great chance for Austin residents to get to know Camp Mabry and the citizensoldiers who work and train here. The citizen-soldiers who make up the National Guard are committed to defending their communities while maintaining a fulltime civilian job, family life or college career. We hope that participants in AFM FITTEST will have a chance to meet with some of our National Guard soldiers face-to-face, so they can know more about the values of selfless service, integrity and duty each soldier strives to exemplify. If you'd like to learn more about the National Guard, visit TXARNG.com.

Humana

Humana Inc. is a leading health care company that offers a wide range of insurance products and health and wellness services that incorporate an integrated approach to lifelong well being. Humana has been working to help people

live healthier lives since the company was founded more than 50 years ago. At Humana, we support people in their daily endeavors to live a healthy life, and we are dedicated to creating innovative programs and partnerships that reflect our commitment. Our company’s vision is to help people achieve lifelong well being. That’s why we are proud to sponsor this year’s AFM FITTEST, a premier community event focused on shining a light on health and fitness for the masses. Humana has had a presence in Austin for more than 25 years, offering a variety of health insurance plans to meet the unique needs of local employers, individuals, and families. To learn more about Humana and what we offer, visit Humana.com.

H-E-B

H-E-B is the official Recovery Zone sponsor this year, supplying contestants with the post-race fuel they need to recharge and recover from the tests. H-E-B’s corporate values emphasize finding balance in life. Learning ways to eat better, move more, and live well allows Texans to focus on making small sustainable changes the whole family can live with. Choosing to be more active and knowing your numbers—such as blood pressure, cholesterol, and body mass index—will help coordinate efforts in key areas to maximize healthy behaviors. H-E-B is dedicated to helping our customers find affordable, delicious and easy ways to opt for health. • Adding balance to meal planning involves cooking more at home • Coordinating busy schedules to increase time for physical activity means selecting easy, grab-and-go items • Getting more color on the plate is simple when you choose fruits and veggies To learn more about H-E-B, visit heb.com Seton

Seton is the sponsor of the medical tent.

A FM FITTEST. c o m

AFM FITTEST Event Guide YMCA of Austin

The YMCA of Austin is sponsoring the YMCA Fit Kids Zone. We will have several obstacles and events for children that mimic what their parents will be doing during the event. Kids and families are what the YMCA is all about; if we can reach more kids and teach them the value of a healthy lifestyle, our whole community benefits. The YMCA strives to incorporate the following concepts: youth development, healthy living, and social responsibility. The YMCA Fit Kids Zone covers each of those areas of focus. A child involved in physical activity is less prone to illness and disease, does better in school and in social settings, and will be more likely to contribute to society in any number of positive ways. The YMCA is a charity 501(c)3 nonprofit, volunteer-led, member-based organization. The YMCA of Austin’s mission is “to promote Christian principles through programs that build a healthy spirit, mind, and body for all.” For more information, see austinymca.org TEST SPONSORS

Dane’s Body Shop

Dane’s Body Shop is sponsoring the interval run because it allows us to represent the efforts necessary to be a fast, wellconditioned, and explosive athlete. We’re a mission-driven fitness studio/box gym that will rock your socks off. At Dane’s Body Shop, we are always in pursuit of ways to reach others in Austin who are searching for a better way to achieve athletic fitness goals. Our stellar Fusion classes, mixed with CrossFit, yoga, range of motion, and running, are one of our featured groups. Being a part of the AFM FITTEST allows us to help, first-hand, to deliver our passion to the city. For more information, visit danesbodyshop.com

At FRAME, we think the AFM FITTEST is a great opportunity because it allows individuals to set goals. We encourage our clients to set goals that feel “somewhat unachievable” and then go after them with a plan. This competition opens the door to all of Austin to compete to be one of “The Fittest.” Many of our clients are everyday people, and we believe that this event can show that they have the spark to compete as well as motivate Austinites to get out and be active. FRAME focuses on achieving your goals (not ours), surrounds you with a team of trainers and nutritionists, and delivers results within the framework of a carefully orchestrated, customized plan. The human body is a remarkable organic machine. Under the right conditions, it will respond rapidly to become healthy, fit, and beautiful. We see it happen every day. We'd like to see it happen to you. For more information, visit bodybyframe.com

Oatmega Bar

Oatmega Bar is again sponsoring the Precision Throw. We've had a blast judging participants. It is a great way to mix up the strength and endurance side of most all the challenges participants have at AFM FITTEST. Our mission is to empower people’s lives through healthy, innovative products. Austin Fit Magazine’s AFM FITTEST is a great way to test the results of a lot of people’s hard work and healthy living! We love the AFM community! Oatmega Bars and Perfect Cookies are the result of a belief that “Food is Medicine.” Proper nutrition should not be limited to full meals; snacks should have a nutritional function, too. Our bars and cookies contain the highest quality ingredients – like New Zealand Grass-fed Whey (no junk), the best balance of nutritional function (Oatmega 3s from fish oil and chia seeds), and low sugar/ high protein. See bounlessnutrition.com to learn more.

plate to jump onto when standing. What’s more basic (drop to the ground and jump up) but simultaneously more intense than doing a burpee? CrossFit Central’s core values areloyalty, integrity, honor, trust, and compete. We strongly believe that by competing, striving together, and going “all in,” each of us has the opportunity to live up to our true potential! The AFM FITTEST encourages the community to put its fitness to the test. This will not only be a fun challenge; it will be a true measure of who is the fittest in Austin. For more information, visit centralathlete.com. Castle Hill Fitness

Castle Hill Fitness is returning to sponsor the Hand Grip Test, which we lovingly renamed the “Death Grip” test. The Death Grip is the most accessible test of fitness for anyone to complete, as no aerobic fitness or agility skills are needed to perform it. You might be a fast sprinter, but do you have a “Death Grip?” (Our massage therapists are doing really well). The AFM FITTEST “field day for adults” exemplifies Castle Hill Fitness’ recipe for fitness success: have fun, challenge your physical and mental fitness, have fun, repeat. We are excited to share space with so many other fit businesses and personalities in one motivating event. Being a part of the AFM FITTEST allows all participants to align with a collective vision for a fitter future and inspire the city to get moving. Castle Hill Fitness is a downtown, locally owned, boutique gym creating fun fitness opportunities for over a decade. We offer a balance of all things: health and wellness, public fitness, Pilates, Zumba, and yoga classes, a wellness spa with acupuncture and skin care, a healthy grab and go café (Food for Fitness Café), and a Pinarello dealer bike shop (Castle Hill Cycles), all on the corner of 12th and Lamar. For more information, visit castlehillfitness.com

Crossfit Central

Body by Frame

The Agility Pro Shuttle is sponsored by Body by Frame (FRAME). This event is a great test of speed, power, agility, reaction, and quickness. It also requires body control in the changing of direction. 78

AF MF ITTEST. co m

CrossFit Central is a local family-owned business started in 2005. Our team is dedicated to pursuing excellence in all that we do, transforming lives, and building a fit community in Austin! CrossFit Central is sponsoring the burpee test, which now incorporates a

Camp Gladiator

Camp Gladiator (CG) is sponsoring the 40-yard dash, which measures sprint speed. CG is an award-winning, full-body workout that produces results in improving speed, endurance, and conditioning (among other areas), so a fast-paced, exciting event

where competitors can cheer on others is perfect for us. LOGO + LOGOTYPE CG’s mission is to positively impact the Verticle format, 2 color, 1 color, black, grayscale physical fitness and, ultimately, the lives of as many people as possible. Camp Gladiator, which seeks to revolutionize group fitness, was recently voted “Best Outdoor Boot Camp” by AFM’s readers and is a motivating and challenging fitness program for all levels. A leader of group fitness, CG supports AFM by participating in this event where people come together forHorizontal fitness. For more information, visit format campgladiator.com 2 color, 1 color, black, grayscale

Pure Austin

Pure Austin returns as sponsor of the pullup test. One of the best exercises for your upper body is the pull-up, pure and simple. This compound exercise is superior and intense, plus we’ve got the best rig in town for your pull-ups. The AFM FITTEST concept is innovative, the first of its kind in Austin, and one of the best ways to challenge, assess, and motivate. At Pure, we strive to develop and implement innovative programs that inspire and motivate, create community, and provide people with the best methods to reach their goals—and launch some new ones. We want to create the “Pure” experience that will impact and balances your life and have you looking forward to coming back again. We create possibilities; our goal is you. Also, when you decide to compete again next year, come by and we’ll get you ready. For more information, visit pureaustin.com

use a particular machine, we teach you how to exercise properly to achieve goals, rehabilitate injuries, and prevent future injuries. Join our team and let us be your supporting cast.

Dynamax

Dynamax is sponsoring the Mystery Test 1.

Luke’s Locker

Luke’s Locker is sponsoring the One-Mile Run, which is a natural fit. As a running and fitness specialty store, we have strong roots in the running community and feel this event is a great way for athletes to assess their cardio fitness. We routinely use the One-Mile Run as a benchmark to measure the improvement of all of our training group participants. Luke’s Locker is committed to community outreach and supporting events that encourage health and wellness, and participating in the AFM FITTEST allows us to achieve both by giving the opportunity to connect our store with the Austin community through a fun, fitness-driven event. Luke’s Locker is a family-owned, Texasbased running and fitness store that has been in business since the 1970s. Our focus is to provide our customers with the best performing products under a roof that houses great people and wonderful service. We are dedicated to supporting the running and fitness communities we serve with outstanding events and training programs. For more information, visit lukeslocker.com

Spark Fitness Club Coach Mo’s Elite Fitness

Coach Mo’s Elite Fitness is sponsoring the standing med ball test. At Coach Mo’s Elite Fitness, our mission goes beyond the journey of health and wellness. We create an atmosphere of family and friends to constantly encourage and support you in achieving your goals. We understand how overwhelming and difficult the road to health and wellness can be, so we work to decrease obstacles and make fitness convenient for you. The goal of our programs is to turn you into your own personal trainer. Only you are guaranteed to be with you for the rest of your life. We don’t teach you how to

Spark Fitness Club is sponsoring the Mystery Test 2. Spark Fitness Club opens later this spring in downtown Austin. Our locally owned and operated gym will sit in the new Gables Park Tower building next door to the Seaholm District. Spark’s premier location, unparalleled architecture, amazing locker rooms, innovative group classes, and unique personal training programs will inspire and amaze you. Our personal trainers will offer both small and large group sessions, so EVERYONE, from the new-to-exercise to the elite and seasoned athlete, will find an exciting and affordable alternative to traditional one-onone training. We change lives!

A FM FITTEST. c o m

Fit Finds

8 6

80 • austi nf Itmagazine .com • 05 .2 014

photography by Brian Fitzsimmons

Outdoor Living Spring—that short period between warm and blazing hot. Whatever the temperature, people still want to be comfortable outside. However you’re enjoying the day, AFM found some products that may just make your outing a little bit more comfortable. Special thanks to our friends at Backwoods (12921 Hill Country Boulevard, Bee Cave, TX) for providing these items; all are available locally. 1

Yeti Tank Insulated Ice Bucket $250

to-clean microsuede, and the “stuff sack” is built into the pillow cover.

Yeticoolers.com This tub is a variation on the Yeti Cooler, known for its sturdiness and insulation. The Tank can hold 60 longnecks or a host of other items (you can fit a keg and ice in there, too). Permafrost insulation and a no-sweat design will keep your beverages cool on a hot day. It’s got two strong handles, so bring a friend if you plan to load it and move it. 2

Helinox Chair One Camp Chair $100

Helinox.com Why pay this much for a camp chair? It’s made by Helinox, a leader in extra-lightweight outdoor equipment. The Chair One folds up into a small, easily carried pouch that weighs only 30 ounces. Selflocating shock cord technology (think tent poles that fold up) make it easy to assemble. You won’t mind carrying this one as you make your way from the Austin High bus stop to your picnic spot at Blues on the Green. 3

Leki Trekking Poles

$120-140

Leki.com Texas has a wealth of trails for running and hiking. Some people like to use a trekking pole, which can help with balance and stability on the uneven surfaces encountered on rough terrain. The aluminum Leki Trekking poles are sturdy yet thin and lightweight, with comfortable rubber grips. The Speed Lock adjustment system means you can make them the perfect height. Opt for two if you’re planning on carrying weight, such as a backpack.

Nemo Fillo Luxury Backpacking and Camping Pillow $55 4

Nemoequipment.com Nobody wants to pack a puffy pillow into the outdoors. The Nemo Fillo combines inflation with memory foam to give a big pillow that packs small and still provides comfort. It’s covered in machine-washable, easy-

5 6

Arc’teryx Sinsola Hat $39 Arcteryx.com

Outdoor Research Papyrus Brim Hat $32

Outdoorresearch.com Keep those UV rays off your face and head with a sun hat. Both the Sinsola and Papyrus Brim Hat offer sun protection (UPF 25 and 30, respectively). The Sinsola is fully compressible, so you can easily stash it when you don’t need it. The Papyrus Brim Hat is made of a paper fabric—great for keeping the noggin cool—and the chinstrap is removable. 7

Kammok Roo $100 Python Strap $29

(per pair)

Kammock.com This portable hammock can go wherever you go and be hung just about anywhere. Lightweight, compact, and water- and tearresistant, the Kammok Roo is big and sturdy enough for two. It comes with two carabiners and two slings—which can also double as climbing gear. Add in a set of Python Straps, with their 18 different connection points per strap and 20-foot distance capability, and you are set for a snooze just about anywhere. 8

Bearded Brothers Energy Bars $12-15 per 5 pack

Beardedbros.com The only thing that tops raw, vegan, gluten free, soy free, organic, and local is all of the previous PLUS great tasting. These bars (which are actually made by two brothers, Caleb and Chris, with beards, here in Austin) are approximately 240 calories and, when you buy the Radical Raspberry Lemon flavor, 1 percent is donated back to Austin nonprofit Boneshaker, which works to get kids outdoors and moving.

05.2014 • au stin fI tm aga z in e . c o m • 81

Look

East Austin Fillin' Station While in town, make sure to grab a bite at one of Austin's many—and unique— food trucks. You’ll find Fried & True (shown here), which has “state fair-style fried food,” at the East Side Fillin’ Station food trailer court at Waller and E.6th Street. If you like it, you may want to put Truck by Truckwest on your calendar for October 21–25, 2014; it’s a five-day “mobile food fest” of Austin’s trailer cuisine.

82 • austi nf Itmagazine .com • 05 .2 014

male model:Tar'rell Holt-Rugely female model: Andrea Bolivar

Summer Stylin’ for the X Games

Beat the heat with smart fabric and breathable combinations By Michelle Suggs

he X Games are coming into town and so is the heat. This doesn’t mean Austinites can’t be stylish while enjoying the festivities in the sun. The key is to pair up the right set of separates while decking out in simple accessories for a great look. So, break out those Ray Bans, and lather up the sunscreen; we’re going to show some skin this season. Whether a guy or gal, shorts will save your life this summer, and the more breathable, the better. Guys, try on some flat front shorts, and don’t be afraid of color and prints. Ladies, high-waisted shorts are in; denim cutoffs go with just about anything, but if you’re looking for something a little more comfy while riding your bike around COTA, try a lightweight material. Give chambray shorts a go, or even a simple romper. Bare those arms with a racerback tank top. They’re effortless, comfortable, and affordable, work for men and women, and come in a variety of materials and prints. Tank tops in general can gel with anything: men can sport them with shorts or a pair of Saturday khakis, while women can

photography by Tea Eiland styled by Ericka Rodriquez

opt for shorts, leggings, skirts—just about anything. If tanks tops aren’t your thing, airy shirts will always work. Crew or V-neck tees perform much the same as tank tops without showing as much skin. In the mood to flaunt some style? Woven button-ups for men can be comfortable if made of the right material (lightweight cotton is best), and can be worn tucked, un-tucked, buttoned, or unbuttoned with a statement tee underneath. Women can certainly wear button-ups, as they come in a variety of lengths and styles. Breezy kimonos are also fashionable this season and appear effortless with an outfit. Maker Faire, X Games, Blues on the Green, and other Austin outdoor festivals mean time on the feet, so make sure to be savvy with footwear. Sneakers are always good (and can look great), but there are plenty of satisfying sandals these days. Top off your ensemble with a simple watch, and ladies, try a long necklace to dress up your outdoor festival look. Don’t forget to a shady hat to provide protection from the Texas sun. afm 05.2014 • au stin fI tm aga z in e . c o m • 83

Medical Tent

There are two bony projections on the bottom of the pelvis, one on the left and one on the right, and the hamstrings connect to these (called the ischial tuberosity). The hamstrings run down the leg, cross the knee joint, and then connect on either side of the shinbone (tibia).

Do you really “tear” your hamstring? Yes. The fibers of the hamstring are actually torn; pain and swelling result from the enzymes and other body chemicals sent to repair the damage. Severe tears can also damage blood vessels and even pull the muscles away from the bone. These tears are more involved to repair; blood vessels must regenerate first to get blood to the injured area for healing, and those that tear away from the ischial tuberosity may require surgery to reconnect.

Ways to injure the hamstring Overstretching

Muscle fatigue

Sprinting and other fast or twisting motions

Failure to warm-up properly

Low level of fitness Poor flexibility

Muscle imbalances between legs or muscles (such as quadriceps)

Your Hamstring Hamstring: It’s not one muscle

Three types or “grades” of hamstring injuries

The hamstring is actually made up of

Grade One: mild (hamstring pull; not much damage to structure of tissues; slight feeling of pain, like a cramp or tightness, when activity is over)

three muscles (the semitendinosus, semimembranosus, and biceps femoris) that are located in the back of the thigh. They work to bend (flex) the knee and straighten (extend) the hip.

Grade Two: moderate (partial tears; usually immediate pain with both contracting and extending, will be sore to the touch)

Grade Three: severe (complete tearing; there is intense burning or stabbing pain; walking is painful; a large knot or bruise may form on the back of the thigh)

Stretch your hamstring (make sure your muscles are warm first) Downward-Facing Dog • Place hands on the floor, palms down and shoulder-width apart. • Walk the feet back, keeping a bend in the body and the hips pushed up toward the sky. Feet should be hip-width distance apart. • If you can’t get your heels flat to the floor, modify the pose by bending the knees and pushing the tailbone high. Lean the hips back and hang the head down. You can “walk” the feet (alternate lifting one heel and then the other). • Hold the pose and feel the muscles stretch.

84 • austi nf Itmagazine .com • 05 .2 014

Bridge • Lie on your back, with both feet on the floor and knees bent. • Push through your feet to raise the hips upward. • Lower hips back to the floor for one repetition. • Start with three sets of eight repetitions; build to three sets of 12 reps, and move to single-leg bridges (these are done in the same way, except you raise one leg while squeezing the gluteal muscles and maintaining a straight line from the ground to the knee at the top point of the exercise).

Standing Knee Flexion • Stand up straight. • Keep one leg straight and balance while bending the other, bringing the heel toward the buttocks. • Start gently and slowly, using gravity as resistance. • Aim for three sets of ten repetitions each; build up to four sets of 20. • Increase the load with ankle weights as proficiency improves.

photography by Brian Fitzsimmons

RICE Rest.

Lie down; for more severe injuries, you may need to use crutches to keep weight off the injured hamstring. The goal is to keep more damage from occurring and to form the least amount of scar tissue. Rest might be necessary for a week or more, depending on the type of injury.

Ice. Applying ice slows the metabolism and blood flow in the area, numbs the pain, helps muscles relax, and can reduce muscle spasms. Apply ice in any number of forms (cubes in plastic bags, cold packs).

Compress. Wrapping the injured hamstring in an elastic bandage can help with pain and reduce bleeding in the muscle. That can help reduce swelling and limit scarring.

Elevate. Lie down to raise the leg, supported by pillows, so that it’s above the level of the heart. This helps reduce swelling (and also helps with step 1: rest).

How to ice your hamstring Hold the cold therapy to the area with an elastic bandage. Keep the cold applied for 20 to 30 minutes at a time. Repeat at least four times a day for the first two to three days after injury. Use as often as every two hours.

Check out Steve Cuddy’s article “Hamstring Stretching” about flexibility and these hamstring-strengthening moves from Diane Vives in “Single Leg Stance for Total Body Performance” austinfitmagazine.com www.austinfitmagazine.com/June-2013/ Hamstring-Stretching-2/ www.austinfitmagazine.com/ August-2013/Single-Leg-Stance-for-TotalBody-Performance/

NSAIDs or No NSAIDs? An NSAID is a nonsteroidal antiinflammatory drug. Ibuprofen is an NSAID; brand name ibuprofen includes Advil and Motrin. FYI: Tylenol is acetaminophen, which is an analgesic (pain reliever) and antipyretic (fever reducer). There are two schools of thought on using NSAIDs for hamstring injuries. PRO = start using right after the injury to reduce swelling and pain, and continue for three to five days.

LIFT YOUR SEAT TONE YOUR THIGHS BURN FAT IN RECORDBREAKING TIME.

RESULTS IN 10 CLASSES OR LESS. TWO LOCATIONS Arbore tu m Wes t l a ke

FIND OUT MORE AT purebarre.com 512.574.8644

SPRING SPECIAL Check online for special package

ance meets strengt Where eleg h

CON = do not use NSAIDs during two to four days following the injury, as the body’s natural healing process is important and shouldn’t be interfered with.

Small children seldom have injured hamstrings because they are so flexible. 05 .2 014 • au stin fI tm aga z in e.co m • 85

Feel

Starting the Conversation on Athletic Incontinence

How a mother of five, Yale-educated lawyer, fitness-nut, and now entrepreneur, created a local solution for a wide-spread problem By Allegra Boutch

early six weeks after giving birth to her first daughter, Zoë, Brooke Solis couldn’t wait to hit the gym again. “I went to a workout that involved jumping jacks,” she said. “We started jumping and I was like, ‘Oh my!’ I ran out of the workout and cried the whole way home.” Athletic incontinence, or urinary leakage during workouts, is something that happens to many, many women. In fact, it is the bane of many female athletes, not just new mothers. Yet few are willing to talk about the embarrassing disposition, and many have no understanding of what it is until they experience it. According to the Office of Women’s Health, U.S. Department of Health and Human Services, millions of women experience incontinence, which happens when 86 • austi nf Itmagazine .com • 05 .2 014

the bladder muscles suddenly contract or as the sphincter muscles weaken over time. New evidence also points to strenuous core activity as a cause. “It’s a very common problem, but not something women will talk about unless I bring it up,” said John Fassett, the certified nurse midwife and nurse practitioner who delivered all of Solis’ children. “Having some urinary incontinence is normal after highimpact activity, and can go away—but doesn’t always.” Women who continue to experience athletic incontinence either learn to live with the condition or may wind up avoiding situations that lead to it entirely. Solis decided to avoid any situation that could lead to leaks, switching to low-impact exercises, primarily yoga and Pilates. But after gaining 108 pounds during her pregnancy with her twins Isabella and Matilda, she realized

that learning to live with the problem was the only way she could get back into shape. “I started using incontinence pads,” she said. “They were terrible. I just thought there had to be a better solution to this problem.” Solis spoke to Fassett about her dilemma. She began working with different engineers and manufacturers to design a more anatomically correct incontinence pad for women that still maintained the absorbency profile of a traditional pad. Material was important, as it needed to be absorbent enough to capture urine but without bulking up in the process. The pads needed to be hidden when wearing thin, formfitting workout wear. What they created became the revolutionary and patented tear-shaped JustGo Pad. The teardrop design of the JustGo Pad creates a minimal, low profile shape that women can wear comfortably in yoga pants and workout clothing as well as with everyday clothing. Its shape redistributes most of the material forward so that it is located beneath the urethra, where the most coverage is needed, and holds up to one half cup of fluid before it needs to be changed. The streamlined shape means that it can be worn discretely under any form-fitting clothes. JustGo Pads are available through the company website and Amazon.com, and Solis has no plans to make the product available on store shelves. The company offers a free trial sample; if the user is pleased, regular shipments can be arranged. All products are discretely packaged so that there is no possible embarrassment with receiving the delivery. While the JustGo Pad has helped women as young as 15 manage their incontinence during workouts, Solis says it is by no means a final solution. Solis has opened a new conversation about athletic incontinence by being open about the problem. She’s taken control of her life and, in the process, is helping other women to do the same. “There is therapy—Kegel exercises and such—that do work long-term, but in the meantime, the JustGo Pad is a great tool. Women become so discouraged because they don’t see their options and they’d rather just give-up. But we want to help them jump right back into their lives,” Solis said. afm

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

...we couldn’t agree more!

Thank you ausTin for supporTing your own since 2004!

Feel

East Meets West to Maximize Your Health Results Chinese medicine is based on the principles of individualized care, prevention, and restoring a sense of balance By Rosa N. Schnyer, DAOM. L.Ac.

Here you are in one of the fittest cities in the world, yet you are struggling with your health. Maybe it’s that nagging, complex, chronic disease, or cedar fever has hit you like a brick. Perhaps you can't sleep, feel stressed out and anxious, or you have no energy, feel depressed, and are stuck in a funk. Or maybe you are trying to have a baby, reduce the need for multiple medications, or avoid surgery. You keep hearing about acupuncture, herbs, and nutritional supplements but wonder how to best combine these nonconventional therapies into your medical care to improve health results.

hat can today’s health care consumer and patient do to effectively build a bridge between the Western doctor and Chinese medicine practitioner or acupuncturist? And how can doctors take advantage of these complementary health experts to improve patient care? Over the past 25 years, Chinese medicine, a system of care that includes acupuncture, herbs, and other related health therapies (grouped and referred to as AOM), has become one of the most commonly used health-care approaches developed outside of Western medicine (also referred to as conventional medicine) to treat many specific conditions and achieve overall well-being. AOM originated in ancient China and has evolved over thousands of years, acquiring specific characteristics of the different cultures it has encountered 88 • austi nf Itmagazine .com • 05 .2 014

along the way and reflecting the changing times. Although built upon a complete system of theory and practice that is rooted in the ancient philosophy of Taoism, the practice of AOM is based on three timeless, fundamental principles: individualized care, prevention, and restoring a sense of balance. These fundamental principles make AOM invaluable in supporting a change in focus from diseasecentered care to wellness and prevention. Acupuncturists can work hand in hand with physicians to try out treatments to encourage the body’s own innate ability to heal and manage distressing symptoms. AOM can help support the immune system, improve metabolism, restore ability to handle stress, optimize digestion, manage pain, balance hormones, improve sleep, and counteract the side effects of necessary medications. To get the best out of both medical worlds, it’s important for patients to keep it safe and optimize health results. Be prepared: AOM providers often spend a considerable amount of time getting to know their patients and strive to develop close patient-provider relationships. When people are confronted with chronic disease, unrelenting pain, unexplained symptoms, and pervasive negative emotions— one after the other and often all at once—doctors in a busy medical setting may find it challenging to make sense of the whole story in the time-constrained appointment. For an initial acupuncture visit, patients should • write down all symptoms and concerns, even if they seem unrelated; • carefully jot down a timeline of health history; • include a list of all medication, herbs, and supplements currently taken (with doses and brands); and • feel free to explore the connection between important lifestyle, physical, emotional, and spiritual factors. Coordinate the health-care team: It’s important for patients to actively share their treatment information to encourage communication and inter-professional collaboration. Patients should • tell physicians that they are seeing an AOM provider; • ask acupuncturists to introduce their practice to conventional medicine physicians; and • be the point person to keep all parties informed about herbs, medications, and supplements. This is important to avoid any problems that arise from combinations, as some prescribed treatments may interact poorly. Be the change and keep track of change: How a patient approaches the concept of self-care is important to its success. Welcoming an AOM provider’s encouragement to engage in self-care can help patients make lifestyle changes that support health. It’s also important for patients to note changes and be aware of the effects of treatments— this awareness can help individuals enjoy the increased body awareness and improved energy that acupuncture treatments can provide. Remember: Practitioners, whether Western or Eastern, can only offer options, share their experience and insight, and partner with informed patients. Honor the right to choose a healing path, and take charge of supporting health. afm

975 W. John Carpenter Frwy #109A

2014 PRESENTED BY:

JUNIORS 4’s Saturday, July 12th Coed 4’s Volleyball

Sunday, July 13th 18U 4’s Volleyball

LOCATION: ZILKER PARK ENTRY INCLUDES SHIRT AND LUNCH GAMES, ACTIVITIES, AND SPONSOR PRIZES WINNERS PICK WHERE WE DONATE $1200!

www.CharitySpike.com

After party at the Moontower Saloon!

sunstoneyoga.com

Get Your FREE WEEK of Unlimited Yoga & Hot Pilates

North Hills Center

10710 Research Blvd #326

www.MoontowerSaloon.com

Valid for non-members who have not attended Intro in 2014. Must activate by attending Intro.

Feel

Why You Need To Be Able To Squat

This simple movement may change your body for good

By Steve Cuddy, M.P.T., P.R.C.

quatting is at once a simple and complex movement. It is a functional movement—squatting is basic and evident in human movement from the time we begin to stand. Toddlers can squat with ease. In some cultures it is more common for friends to converse, have tea, play games, or work while in a full squat position than sitting in a chair or on the ground. In many places, toilet openings are built directly into the ground rather than raised, meaning— that’s right—users have to be able to squat. Go ahead; try it. A full squat means heels are on the ground and legs close together, with the ability to drop the tailbone all the way down to the heels. There should be minimal muscle activity at the bottom of the squat; the back should be rounded, and hanging out in this position for some time—without tipping over backwards—should be possible. Why is squatting so complex? Much is required of the body to allow this to happen, and there are many reasons why it may not be possible. The ability to perform a full squat reflects a balanced and mobile pelvis, one that is able to transition out of the common anteriorly tilted position (that creates a deep, lordotic low back curve) and into a more posterior position (or lumbar flexion). It also demonstrates the ability to efficiently turn off or relax commonly over-active muscle groups, such as the hip flexors, back extensors, quadriceps, and calves. And being able to hold the position for any length of time is only possible if one can breathe into and expand the back of the chest wall using the diaphragm properly. In sum, being able to fully squat means that the squatter can fully flex through the entire body, an ability that many believe is seriously lacking in modern-day society.

90 • austi nf Itmagazine .com • 05 .2 014

When Squatting is Difficult

verdevelopment or overuse of the aforementioned muscle groups (hip flexors, back extensors, quadriceps, and calves) leads to postural changes that inhibit the ability to flex. One reason is that sitting and standing too upright with a forwardly tilted pelvis create hip flexors and back extensors that are too tight. Another reason is shallow breathing patterns or hyperventilation. And traditional weightlifting techniques (such as Olympic-style squats and power cleans, deadlifts, and lat pull-downs) have a tendency to place too great an emphasis on these muscle groups. Becoming too strong in these muscle groups while not countering with thoughtful training of opposite muscle groups and in multi-directional planes of movement can lead to serious movement impairments. Quadriceps can easily become overdeveloped, especially when not enough work is done to strengthen the opposing muscle groups, the hamstrings, and gluteals. Quadriceps straighten the knees and pull the pelvis forward. To efficiently squat, the knees need to freely bend and the pelvis needs to rock back. Short quads that don’t relax fully will surely prevent a full squat. Tight calves can develop for many reasons, but a big one is modern footwear with an elevated heel. Habitually elevatphotography by Brian Fitzsimmons

Transform your Health Acupuncture Herbs Integrative Primary Care.

Voted Best Eastern Medicine Practice Austin Fit 2013.

Sports injuries Pain Management Allergies & Asthma GI Disorders Headaches Insomnia Fertility and more!

In-network provider United Healthcare Blue Cross Blue Shield North: 2700 W. Anderson Ln (512) 467-0370 South: 4701 West Gate Blvd (512) 693-4373 www.aoma.edu

ing the heel will lead to tightness of the calves. This in turn will limit the ability to dorsiflex the ankle (the reverse of pointing the foot down), a key component of a full squat. Chronically tight calf muscles are usually the main reason that my patients may not eventually be able to perform a full squat, since a lifetime of short, tight calves may not be completely reversible. Being able to fully squat is a goal that I set with most of my patients. At their initial exam, I find that only about 20-30 percent can do a full squat properly. For the record, I measure with shoes on and recognize that a typical running shoe with an 8-12 millimeter heel to midfoot drop will help a lot by unloading tight calf musculature. Is 20-30 percent a reflection of societal norms? Probably not, but these are people with musculoskeletal problems seeking treatment for issues that may be directly related to their inability to get into a position like this.

Why Squat?

y patients need to be able to squat because the position reflects a mobile, adaptable, and healthy musculoskeletal system. Let’s take the example of a cyclist with lower back pain after riding. A good riding position places the back in a sloping, rounded position from hips to

neck. The position mimics the position of the hips and spine while performing a full squat. While riding at mild to moderate efforts, there should be minimal back muscle activity. But if the back starts to arch and the pelvis rolls forward, the back muscles become overused, strained, and eventually painful. Cyclists do this for all of the reasons previously mentioned. They may also use their back muscles because they don’t know how to counter by using their abdominals. They may overuse their hip flexors because they can’t oppose them with strong hamstrings and gluteals. They may pedal with toes heavily pointed down because their calves are strong and short. And (most likely) they simply can’t breathe well when they round their back. So when this high aerobic activity demands more and more oxygen, cyclists tend to flatten their back to excessively open up the belly for breathing. Inability to round the back and flex hips, knees, and ankles will ultimately affect body position. Practicing squatting can help. This normal activity reflects an ability to assume many positions in sport and daily life without compensation and strain and enables efficient breathing without the need for assistance from back and neck muscles. So try it. You may be surprised. afm 05 .2 014 • au stin fI tm aga z in e.co m • 91

Feel

Healthy Bits Taking a brief look at the science behind wellness

Researchers at The Lancet published a report in late March that compiled the results of 11 different studies spanning 38 years regarding the effects of smoking bans on children and asthma, premature births, and hospital visits. The compiled results included study of some 250,000 hospital visits and more than 2.5 million births in areas of the U.S., Canada, and Europe that had put smoking bans into place. The report found that these studies showed workplace smoking bans saw results, such as a 5 percent reduction in babies born small for their gestational age and a 15 percent reduction in adult cardiovascular events, within as little as one year of enactment. Study: www.thelancet.com/journals/lancet/article/PIIS0140-6736(14)60082-9/fulltext

Is high intensity interval training better than longer exercise at a lower intensity level? A team of researchers at McMaster University in Canada wanted to find an answer. In a study published in The Journal of Physiology, the researchers found that training programs with bouts of high intensity intervals, done three times a week for six weeks, increased peak oxygen uptake in subject participants. So don’t be afraid to go hard in your interval training. Study: http://ep.physoc.org/content/early/2014/02/10/expphysiol.2013.077453.abstract

92 • austi nf Itmagazine .com • 05 .2 014

Moderate aerobic exercise is shown to preserve retinal health and vision, according to a study recently conducted by researchers at the Atlanta VA Center for Visual and Neurocognitive Rehabilitation and Emory University. Scientists trained mice to run on a treadmill for one hour per day, five days per week, for two weeks. After the animals were exposed to toxic bright light, they exercised for two more weeks. The exercised animals lost only half the number of photoreceptor cells as animals that spent the same amount of time on a stationary treadmill. Additionally, the retinal cells of exercised mice were more responsive to light and had higher levels of a growth- and health-promoting protein. Study: www.jneurosci.org/content/34/7/2406. short?sid=44a0a249-61f8-46c6-94b4-73bc98f15b83

Great Nurses are Needed Everywhere

Vocational Nursing Classes Forming Now!

512.617.2800

www.careerpointcollege.edu

Train

It’s Just Swimming, Biking, and Running A weaker sport should not be the reason for not attempting a triathlon By Chris Toriggino

uess what? You can do a triathlon. Triathlons aren’t the gruel-fests they used to be. Make no mistake, there are plenty of tough triathlons out there, but the majority of races are geared toward first-time athletes. This is great news for the budding triathlete. Events such as the Texas Tri Series are great ways to start small, with The Rookie Tri, and, over the course of a season, end big with the Kerrville Triathlon. Only three rudimentary skills are needed to complete a triathlon: swimming, biking, and running. However, the most difficult skill for a new triathlete to master is patience. Modern society teaches us to expect results immediately; many things these days can be accomplished with the click of a button. Thankfully, success 94 • austi nf Itmagazine .com • 05 .2 014

in endurance sports is not immediate. I use the word thankfully because it’s nice to put time, effort, sweat, and sacrifice toward a goal. I may sound old school, but I believe that the reward is much sweeter if the effort required challenges us. Back to my argument as to why anyone with the proper training can complete a triathlon—you only need proficiency at three skills, and likely you already have experience with all three. Let’s start with the swim. Many learned to swim as an infant or toddler. Your first underwater experience may have occurred when your parents blew in your face to stimulate the dive reflex and then dunked you underwater. You naturally held your breath and kept your eyes open. Little did you know this would be good practice for your first open water swim start. We all hear how

nerve-racking the swim portion of a triathlon can be; there are lots of bodies nearby, you are trying to move through an unnatural medium, and it’s difficult to rest during this leg of a triathlon. However, all of these difficulties can be overcome with patience, practice, and coaching. Take the swimming skills that you currently have (maybe that only includes your ancient dive reflex) and find a swim coach who emphasizes technique and skill-based swim training. Proper swim technique is essential to move through the water quickly and confidently. Remember, swimming well is a result of 70 percent good technique and 30 percent aerobic fitness. Spend your time learning perfect swim form and finish your swim leg efficiently and confidently. “It’s as easy as riding a bike.” How many times have we all heard this? photo by Jaime Williams

TRI SE S

05 .2 014 • au stin fI tm aga z in e.co m • 95

Even if you haven’t ridden a bike since your training wheel days, not much has changed. Sure, the new bikes look fancy with all kinds of new technology, but they function the same way as your old Schwinn Stingray. Get out your dusty bike, tune it up, and begin to ride consistently. Or head down to your local triathlon shop and buy an entry level-racing bike. Your money goes so much further these days for a nice race bike. If you need training advice and additional riding skills, talk to the shop employees, or hook up with a local training group or personal coach. Cycling is not a difficult skill in which to gain proficiency. All you need is a dedicated athlete and the right coach. We can all run. Seriously, we can. Our body and knees are designed to accept the forces of running, and don’t let anyone tell you differently. What we are

not designed to do is sit in a chair, which, unfortunately, is how most of us spend the vast majority of our time. The act of sitting, a modern phenomenon, works against our ability to run effectively by tightening hip flexors and weakening hamstrings and abdominal muscles. The first step to becoming a runner is to sit less. This is easily accomplished by using a stand-up desk at work or taking scheduled standing/walking breaks during the workday. The next step is to employ a run/walk routine. For example, this technique might consist of five minutes of running followed by two minutes of walking and repeating the sequence four times. As your fitness improves, the run interval will become longer and the walk interval will become shorter until you are running continuously for 30 minutes. A mistake many beginning endurance athletes make is trying to run (or bike, or swim) too fast, which leads to running less frequently. Think of the following mantra to avoid this common pitfall: Run slower than you think you should. Run farther than you think you should. Run more frequently than you think you should. Analyzing these three sports separately allows the triathlon to be seen as an achievable event. It is the act of combining swimming, biking, and running into one event that allows for the deep sense of accomplishment. This is what makes the triathlon unique and special. Although the sports are easy to perform, triathlon requires a different training approach and more dedication from the athlete than any one single sport. As a triathlon coach, I find that athletes are most often proficient at two of the three sports; the third sport is what keeps them from becoming a triathlete. Don’t let this be a reason to not to train for your first sprint-distance race. Even most professional triathletes have a weak sport. If we all thought this way, there would be no triathletes. The invention of the sprint distance race was developed to introduce more participants to the sport. So, introduce yourself to the idea of completing a 500-meter swim/12-mile bike/ threemile run race. This is achievable for all athletes who put forth the time and planning. After all, it’s just swimming, biking, and running. afm

TEXAS

Train

How to Make the Most of Your Summer League Swimming Experience

Keys for parents to help their kids excel in the pool—and life By Elli Overton

t’s that time of year again, when the pool becomes your second home during the next 8 to 10 intense weeks. Can you smell chorine and sunscreen yet? Summer league swimming is a unique experience; there is no better way to introduce your kids to swimming as a sport and a life skill. After one season, they may develop a love for the sport that brings you poolside day-in, day-out for many years to come, or they may simply be left with a level of confidence and skill in the water that stands them in good stead for the rest of their lives. Either way, your kids will have fond memories and a new level of self-confidence, in and out of the pool. So how can you help your kids get the most out of their summer league experience?

Fun vs. Play

ost summer league programs teach fundamental swimming skills in a fun and relaxed environment so

96 • austi nf Itmagaz ine .com • 05 .2 014

that kids enjoy swimming and want to come back. It’s difficult to actually teach kids at the end of a long school day, when they’re in a swimming pool with a bunch of their friends. Parents can help kids understand the difference between fun and play. You can have fun while learning and mastering new skills—after all, it is fun to be good and get better at something—but you can’t learn if practice is a time to play and goof around. Most teams have time dedicated to play (think Friday Fun-day), so remind your kids to play when they are meant to, but to find fun in listening, concentrating, and improving as swimmers.

Winning vs. Improvement

t’s an ingrained human trait to want to win. For many kids, summer league is their first introduction to “racing,” so this is the perfect time to talk about what is really important in sport and life. It takes age and perspective to truly appreciate that winning is not what counts; summer swimming is a photography by Mike Reed

60 minutes. 600 calories burned.

One HOT dance floor. Come join the fun!

Check out the class schedule at jazzercise.com/FindaClass.

Jazzercise Oceanside Fitness Center 2677 Vista Way. Ste. B Oceanside • 760.602.7166 Email: contact@jazzercise.com

perfect opportunity to plant the seeds of that concept in children’s minds. Measure their success by appreciating their improvement and commending them not just for their results, but for the way they conducted themselves: with dignity, respect, and dedication. While the winner of each race might get a ribbon, most teams also give ribbons or rewards for personal best times. Measuring yourself against yourself and appreciating your improvement as an achievement is a great life skill. Not coincidently, those who do this the best end up winning. They put their focus in the right place and strive to be the best they can be.

Positive Encouragement

ids swim well if they feel confident. Make sure your children know that summer swimming is all about learning and trying new things; keep it light and fun. Stay positive when you talk about your kid’s swimming; use setbacks as learning opportunities, and never frame them as failures (another great life lesson). You can always shift focus by finding the positives.

Swim Meet Nutrition

here is nothing quite like a swim meet. Kids come early to “warm up” and then sit around waiting for their races for hours. Many summer league meets take four to seven hours to complete, and participants might race for six minutes or less in total. In between, they play, read, decorate each other with Sharpies, plug themselves into electronics and, often, eat candy. If possible, keep the candy tucked away until your kids are done swimming. Eating straight sugar provides an energy high followed by a crash; it won’t satisfy your kid’s hunger or nutritional needs. Good meet snacks include fresh fruit, nuts, trail mix, PB&J sandwiches, cheese and crackers, and kids’ nutrition bars. Try to be aware of other children’s allergies in this environment and pack snacks accordingly. Avoid heavy snacks within 30 minutes of racing. The best time to snack is right after a race when there is a break before the next swim. And I can’t exaggerate the importance of hydration. If kids are eating snacks, they need to drink water and lots of it.

Water will help your kids recover faster and feel good despite the heat.

Volunteer, Volunteer, Volunteer

ummer league only happens because swim parents are awesome. It takes an army of parent volunteers to pull off the season and each meet. You might as well embrace it, as every team has minimum volunteer requirements. Look at it as a great way to form new friendships in your community as well as share the activity with your child. There is no doubt that summer league is a serious time commitment, but the season is short. If you and your kids want to get the most out of summer league, live it. Try to clear your family’s plate of other commitments for the weeks of the season to enjoy your summer of swimming. afm

50% Off Joining Fee

Austin Recreation Center - 12th & Lamar Lakeline Mall - 620 & Pecan Park McBeth Recreation Center - Mopac & 2244 Northwest Recreation Center - Mopac & 2222

Offer valid at participating locations for new customers. Auto-pay registration required. Other restrictions may apply. Expires 00/00/00.

Mention this ad & receive

50% off the Joining Fee.

60 minutes. 600 calories burned.

One HOT dance floor. Come join the fun!

Check out the class schedule at jazzercise.com/FindaClass.

50% Off Joining Fee 1-800-FITISIT

Jazzercise Oceanside Fitness Center 2677 Vista Way. Ste. B Oceanside • 760.602.7166 Email: contact@jazzercise.com

Offer valid at participating locations for new customers. Auto-pay registration required. Other restrictions may apply. Expires 00/00/00.

Jay's Swimming Journey Overton’s book is a great way to bring up some of the topics mentioned is this article with kids.

Jay’s Swimming Journey is the tale of a young boy who listened to his coach, focused on himself, had fun swimming, and showed great improvement as a result. Aimed at young swimmers but with a message pertinent to athletes of all ages and from all sports, Jay’s Swimming Journey demonstrates the benefit of paying attention to yourself and the details and making the most of every day in practice.

• Rent and sell water purification machines • Steam distillation purification process • Replace 5 gallon bottled water cooler 602 West 13th Street | Austin, TX 78701 512.472.9393

GreaterTexasWater.com 05 .2 014 • au stin fI tm aga z in e.co m • 97

Train

X-Games Athletes— The Baddest On The Planet

Drew Bezanson

Red Bull athletes Anthony Napolitan and Drew Bezanson provide training insight By Nate Turner

n these pages, or through personal experience, you’ve discovered the training strategies of Austin’s elite runners, triathletes, Olympic swimmers, football players, and fitness models. Don’t forget the legions of boot campers, CrossFitters and AFM FITTEST competitors—if you aren’t one, you probably know one. But how about the athletes who don’t train and compete here in Austin, instead traveling to the world’s most remote destinations for the sake of competition, whose videos go viral on YouTube every other day? These are the acrobats who will ride, twist, flip, drive, jump, and tumble to victory next month at the inaugural X Games Austin festival June 5-8. Athletes in cutting-edge action sports like BMX Big Air, Skateboard Vert, Moto X Freestyle, and RallyCross prepare their bodies and minds for the complex challenges they face. It seems the more fresh the sport, the less likely there is an “accepted” way to train. Sure, skateboarders skate a lot, BMX riders ride a lot, and RallySport drivers, yes, drive a lot. All seem to have been born with some specialized athletic potential and an unavoidable need for speed. From there, though, there are as many ways to the podium as there are crazy-talented, super-creative, envelope-pushing guys and girls competing to get there. 98 • austi nf Itmagazine .com • 05 .2 014

Anthony Napolitan

Per Lundstam, the High Performance Manager at Red Bull North America, is a 16-year trainer and former sport scientist with the U.S. Ski Team. He’s been helping some of Red Bull’s most talented action sport athletes be the best that they can be since 2010. Lundstam describes his approach to X-Games training as only a scientist can. “The Red Bull High Performance program exists to create sustained athletic success by skillfully integrating the numerous performance factors that are unique to each athlete, each sport, and the overall competitive landscape in which it takes place,” he said. (Translation: We want our athletes to dominate, repeatedly, any place, any time.) But what does that look like from a practical standpoint? What are the nuts and bolts of the actual training methods? Two of Red Bull’s very talented BMX riders, Anthony Napolitan and Drew Bezanson, both X Games veterans, were willing to explain in their own unique ways. photos provided by Red Bull

TEXAS

ROWING

CENTER Anthony Napolitan

Drew Bezanson

Spring Special 7 Months for $299 or 13 Months for $399 Anthony, give us an idea of who you are as a rider. How many X Games have you competed in? AN: I’ve competed in every one except last year—I crashed hard in the X Games 2012 MegaRamp competition and couldn’t go last year. Not a career highlight.

home a bronze medal in BMX Dirt. Totally stoked to podium that year.

So you guys must crash once in a while. What’s it like to train and compete after you’ve crashed? AN: You can push through injuries you’ve recently healed from, and other adversity, and still end up with a great ride. A lot of the mental Can you give us some insight into preparation starts with how much how you train? and how well you've been riding. AN: To get ready for any If I’ve been super solid, I'll competition, I ride a lot, try have a great attitude and new things, groove the "I also strength confidence. If I’ve had a stuff I already know so train, working bunch of recent wrecks, I can apply it to new on power and I’m not so confident. But parks and ramps. I also endurance you can have a bad day strength train, working mostly, and or week and still pull off on power and endurance flexibility." AN a great ride, and it’s a great mostly, and flexibility. surprise and really satisfying You’ve got to be ready to when that happens. take a spill and get back on DB: I agree. I took almost a year off in the bike. And I spend time thinking 2012 after a bad head injury the year about how to be at my best mentally, before. I worked on getting stronger, both in competition and through eating better, doing what I could the whole year. Red Bull has helped while I was taking it easy on the bike. with all this stuff in different ways, Once my doctor gave me the green bringing in trainers, psychologists, light, I worked my way up carefully to nutritionists. Very good team to be doing things that were even tougher on, for sure. and crazier than before. You were the first human to land Drew, those Joyride 150 videos a double front flip on a bicycle at that you keep coming up with are X Games 2009 in L.A. How did you pretty amazing. What possessed prepare to pull that off on such a you to try some of the stuff I saw big stage? you do there? AN: First human, huh? Did a monkey DB: That’s my home park, and they do it before me? Seriously, once the give me a lot of creative freedom, so I single front started feeling really build stuff I’d like to ride up, bounce easy…seemed like it was time to give back off of, or, as you saw, even fly it a shot. That is one of my favorite over sometimes [big grin]. And Justin memories of X Games, along with [Kosman, video editor] is a wizard. afm my first time competing, when I took

05 .2 014 • au stin fI tm aga z in e.co m • 99

• • • • •

Intro-to-Rowing Program (6 classes) Unlimited Rowing, Kayaking, Canoeing Unlimited Stand Up Paddling Gift Certificates Available Experienced Coxswains row FREE!

North Shore of Town Lake on Hike & Bike Trail behind Austin High School

512.467.7799 www.texasrowingcenter.com info@texasrowingcenter.com

Orthodontics for Adults & Children Dr. Stanton J. Henry DDS, MDS Dr. Dustin Roden - Johnson DDS, MS Dr. Amber C. Burgess DMD, MS

Beat the Heat May 1st - June 15th $500 off full treatment $250 off Ph1 treatment New patients only, cannot be combined with any other discounts. Excludes replacement or repair of retainers or limited appliances. No cash value and cannot be used as downpayment.

Free Consultations, X-rays and Photos. Insurance Accepted

1500 W 38th St #27, Austin, TX, 78731 ortho360.com • 512.270.3600

Train

Maudie’s Moonlight Margarita Run and Party

5 tips for thriving as you race into the sunset t might be the only gala in town that favors sweat over sequins, tank tops instead of ties. Since its beginning in 2004, the Maudie’s Moonlight Margarita Run and Party (June 12) is the Trail Foundation’s annual fundraising event. After an 8 p.m. shotgun start, runners

travel an out-and-back 5K course that hugs Lady Bird Lake. The race finishes on Veterans Drive, immediately followed by a post-race party under the live oaks on the American Legion Hall grounds featuring a Maudie’s dinner and, of course, plenty of margaritas and live music.

Pay attention to your pacing.

Running at night not only changes your sense of how your body is moving but also can throw off visual perception. It might be difficult to distinguish objects at a distance or make you feel like you’re running faster than you actually are. 2

Plan your eating schedule.

Breakfast should be your biggest meal of the day. Have a smaller meal in the afternoon, about four to six hours before the race. Your pre-race meal should be eaten 90 minutes to two hours before the run. Choose foods wisely—something light that will sit well on your stomach. 3

Keep yourself active the day of the race.

Even though it defies logic, a lazy day on the couch only makes us more tired. Don’t use race day as your day to 100 • austi nf Itmagaz ine .com • 05 .2 014

It’ll be a good time not to be missed. Just make sure the unusual nighttime start and temperatures don’t hinder your racing focus. Here are five tips for successfully running at night, in Austin in June.

lounge poolside, as sun can zap energy as well as dehydrate. Instead, do something that will keep your brain active. Read a book, play some sudoko, or visualize and plan your race to ensure you won’t be feeling sluggish come start time. 4

Drink lots of water.

It is extremely important to hydrate in the days leading up to the race. Make sure your diet includes natural electrolytes, especially since you’ll be losing so much through perspiration with the temperatures and humidity. Consider that the average temperature during the race is 89 degrees. 5

Make sure you’re seen.

Wear your reflective gear so that other runners and drivers can see you on the roads. afm

photo by Kreutz Photography

Workout

Circuits That Draw More Power Understanding how specificity works in exercise

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

hether you are looking to be faster or increase your work capacity, you must make your movements more powerful. Although the Specificity Principle is often misunderstood, I want to look at it in terms of human movements that transfer to specific performance skills. Sometimes we get confused and try to make our physical training movements “mimic” sport movements for desired results. Really the goal should be to build a broader, more refined, movement ability. The body can then draw upon that skill when learning, perfecting, and increasing physical capacity. This principle hinges on range of motion and stability through the movement patterns before moving on to loading for higher levels of strength and power. Initial focus should always be on general conditioning and basic strength. Now, let’s take a look at a circuit strategy that allows us to take it up a notch. 102 • austi nf Itmaga z ine .com • 05 .2 014

Although scientists don’t completely agree on the mechanisms that contribute to strength and power gains from complex training, there is evidence that the body can respond very well to the neuromuscular challenge. A complex training set is defined as using a strength movement followed by a similar, related, and explosive plyometric movement. This is a high intensity set that needs proper recovery time. We’ve added an active-recovery movement to the set that allows rest while still getting some productive strength and stability work in a different movement pattern.

photography by Brian Fitzsimmons

Lower Body Strength

Rear-Elevated Split Squat

Purpose: The ability to emphasize strength in the single-leg stance and movement increases the application to stepping and striding mechanics that positively influence speed and quickness.

• Start with one foot elevated behind you on a step or box. The box is used to maintain position and balance while shifting as much of body weight on the forward foot as possible. • The box height should allow for the torso to remain in an upright posture and not force an excessive forward angle. • Hold the dumbbells at hip level, and make sure the ground-based foot is aligned forward. • Use flexion of the ankle, knee, and hip (triple flexion) to lower the

performed by Kent Smith at Pure Austin, Rail location

body into a single-leg squat position. If looking from the side view, the mechanics should look the same as the two-legged squat version. • Maintain a neutral posture with a long spine while descending slow and controlled. • Push through the floor with the ground-based foot to perform triple extension to return to start.

tweak down Perform a two-legged traditional dumbbell squat. Tweak UP Perform a single-leg squat with no assistance from box or step.

05.2014 • au stin fI tm aga z in e . c o m • 103

Workout

Lower Body Power

Single-Leg Hurdle Hop

Purpose: Focus on the explosive takeoff and power of a single leg and land on the same leg. This high-intensity hop should have a quiet and controlled landing.

• Start by standing tall in a single-leg stance with a hurdle in front of you that allows for a smooth takeoff and landing, usually just below knee height. • Perform a quick counter movement by using partial triple flexion to load the power position. • Without holding at the bottom of the movement, perform an explosive hop over the hurdle for a quiet, controlled landing. 104 • austi nf Itmaga z ine .com • 05 .2 014

• Walk around hurdle to reset and repeat the hop. tweak down Perform a two-legged vertical jump onto a box that is below knee height. Landing on the box takes some of the impact out of the landing. Tweak Up Perform three consecutive hops together over three hurdles, spending the least amount of time possible on the ground in between the hurdles.

ATTENTION ALL

ATHLETES

Looking for an Orthopaedic surgeon?

Michael W. Burris, M.D. Specialty Trained in Sports Medicine 3

Providing a more personal experience for injured athletes CapitalCityOrtho.com 12201 Renfert Way • Suite 370 512.617.1989

DENISE BODMAN 5

Active Recovery

Dive Bomber Push-Up

Purpose: This movement is also known as the Down Dog Push-Up, an easy modification of the popular yoga pose. Although this is not “easy,” it allows the lower body to recover while working on upper body and core strength, thus creating active recovery.

• • • •

Your Real Estate Confidant

Start in a four-point stance, with the hips at a 90-degree angle and a flat, neutral spine. Flex the arms and shoulders to bring the forehead toward the ground in between the hands. Next, pull the head and chest forward just above the ground. Finish by extending the arms. To return to start, push away from the floor, and reverse the movement until the hips are back to the top at 90 degrees of flexion and a neutral, long spine is secured.

Tweak down Perform a push-up; elevate hands on a box if needed. Tweak Up Reduce the base of support by using a single leg to create a three-point stance for the Dive Bomber Push-Up.

ecause the intensity of this set is so high, it is important to decrease volume through the number of repetitions (three to five repetitions per exercise within the set) and allow proper recovery time in between the circuit sets. Proper form and technique accompanied by the proper recovery will reduce the risk of injury. Seek out certified fitness professionals in your area to build your foundation first or to assist in executing proper technique if needed. Train smart while you train hard. afm 05 .2 014 • au stin fI tm aga z in e.co m • 105

She’s On Top Of Her Game! Contact Denise Today

For All Your Real Estate Needs Denise Bodman

REALTOR®, CLHMS, CNE DB@DeniseBodman.com cell: 512.903.5129 fax: 512.220.7375

SPRINGSPRUNG HAS

TIME TO SPRING INTO ACTION

Come try out a crossfit class for

free call today for details!

512-906-9600

www.crossfit737.com

Coach Carrie

Extend Your Body's Battery Life and Finish With Full Power Paying attention to your body can help give a charge to training By Carrie Barrett

everal of my athletes and friends are just weeks away from competing in the Memorial Hermann Ironman Texas on May 17. I refer to the two months before race day as the “Eight Weeks of Suck” because this is where training duration peaks, quality sleep diminishes, hunger is a constant companion, and emotions spark like a live wire near a puddle. In essence, your body's battery is draining, and you are constantly looking for a recharge. It's these weeks that, I believe, truly make competitors an Ironman long before they cross the finish line. Picture this scene (which may or may not have happened to me recently): You're in your car without a phone charger when the dreaded notification “20% Battery Power Remains” flashes before your eyes. Panic ensues.You've got texts to send, emails to check, NPR shows to hear, and only 20 percent power. You contemplate changing to airplane mode to conserve battery, though unsure if that even works.You feast your eyes on the Starbucks two exits ahead because you know some “home office employee” is there with every adaptor known to man. Unfortunately, you don't have time for a 10-minute charge.You even consider stopping into Best Buy for a new charger (though you have two others at home, acquired under the same emergency circumstances). It seems mere seconds have gone by when you see the “10% Battery Power Left” notification. Dang it! What is happening? All I did was update my Facebook status to complain about my battery power! How could that have drained it by 10 percent?! And then... boom...the apple appears. Your phone is shutting down and you can't stop it.“WHY, GOD, WHY,” you exclaim like an innocent victim of a violent crime.“How could you do this to me? I still have an hour to drive! What am I supposed to do with this time?”

106 • austi nf Itmagaz ine .com • 05 .2 014

photography by Fotohogg

Sound melodramatic? We've all been there, our phones and our bodies. Athletes aren't unlike smartphones, albeit we're not always as smart, slick, pocket friendly, and intuitive. Think of how much you accomplish and multitask on a daily basis. How many “apps” do you have running in your life at any given time? You get kids to school, run 12 miles, go into the office, work a full day, cook dinner, do homework, and try to keep in touch with loved ones. At the beginning of the day, you're like a fully charged iPhone. However, just like your mobile, with overuse comes drainage, and that last 20 percent of your energy empties faster than Lake Travis these days. Training and racing pose the same challenge. How can you extend your own body's battery life in training and on race day? How do you hang onto that 80 percent as much as possible and save the last 20 percent for the glorious finish line sprint? Much like our phones, there's a lot you can do to conserve your own battery life. Keep it Cool. Experts suggest keeping your phone cool to extend battery life. Leave it out of the sun. Extremely hot conditions essentially fry a battery, diminishing its charge quickly. Well, isn't this some handy advice as we head into summer races? To extend your own battery life, keep cool. Hydrate

by taking in at least 90 ounces of water each day (more if training regularly). Wear CoolMax clothing and sunscreen to protect skin from the sun's wrath. During hot weather training and races, take advantage of ice and wet sponges at the water stops by putting some in your hat or even in your race kit. There is no shame in shoveling an ice-cold sponge down your pants or bra, I swear. If it keeps you away from a “low battery” signal, go for it. (Just don't give someone else a recharge with your used sponges.) Turn Off Apps. I once noticed that I had over 40 apps running simultaneously on my phone. No wonder my battery was dead before noon. So was my brain, apparently. Siri didn't know that I wasn't using Google Maps, Twitter, Evernote, Yelp, and 30 other apps all at the same time. If you're not using an app, go ahead and shut it down to extend your phone's battery life. In the same way, shut down the things you don't need in your personal life, especially when training for a big race. When new athletes come to me about coaching and reaching goals, one of the first things I tell them is to get rid of as many distractions as possible. Eliminate the clutter and turn off the personal apps that aren't serving you at the moment; you need all of the battery power you can get to make it through the tough training. Yes, this can even mean

some of those social obligations that can drain your body and minds of power (and brain cells). Avoid using unnecessary features. This is the over-training of cell phone use. If you know it will be a while before your next charge, don’t use the camera flash or shoot hi-def video of your kid's swim meet. If you're someone who actually uses a phone to talk, keep conversations or FaceTime chats brief. Disable Bluetooth capability and turn off any vibrations, push notifications, or other unnecessary features that mindlessly drain your battery life. To extend your body's battery, avoid over-reaching and over-training. If your plan says to run a 10:00 mile, don't run an 8:30 to prove a point. Over-training is one of the biggest personal battery drains, especially when it comes to long distance. Is it necessary to prepare your body for the rigors of a long day? Of course. However, it's also equally necessary to plug your body back into a charger with things like massage, yoga, functional movement, ice baths, and sleep. As triathlon coaching expert Joe Friel said, “You want to train as little as possible to receive the best possible results.” More is not always better, especially with training. The more your body is depleted, the longer it takes to recharge for the next session. Turn It Off. When all else fails and you need to conserve battery power, shut the phone down. The same holds true for your body. If you are at the point of exhaustion and burn out, turn it off, and rest. Give your body and mind downtime. This will go a long way toward raising your battery life to full power. On race day, if you find your battery draining quickly, slow down and assess the situation. Walk for a bit to extend power to your legs while still moving forward, hydrate, take in electrolytes for some additional electricity, and minimize those distracting negative thoughts that may also be zapping your power. At the end of the day, just remember that a little charge goes a long way. You have your own chargers called rest, good nutrition, and a winning mindset. Plug into those, and you'll be back to 100 percent battery in no time. afm 05.2014 • au stin fI tm aga z in e . c o m • 107

“Our specialty is your experience”

SkeeseGreetsTri.com /SkeeseGreetsTri !534). &)4 MAGAZINE

Greets

Sunday, June 15, 2014 500 Meter Swim 14 Mile Bike

Events Featured Austin Psych Fest

3 Mile Run sanctioned event

$5 OFF with code FIT2014 Our Valued Sponsors

LakePflugervilleTri.com

Sports and Outdoors May 2

Buddha Tooth Tai Chi New DVD Release The Secret Buddha Tooth Tai Chi Belt

Visit Fit4Zip.com or call 512-695-3746 to learn more.

2014 Leukemia & Lymphoma Society's Man & Woman of the Year Grand Finale Part of a nationwide campaign, this annual gala event supports the South Central Texas Chapter of the Leukemia & Lymphoma Society, celebrating the 13 local candidates who dedicate ten weeks to raising funds for blood cancer research and treatment. The male and female who bring in the most money earn Man and Woman of the Year titles for the South Central region. All candidates are raising funds in honor of this year’s Boy & Girl of the Year, two local children currently in remission from blood cancer, along with all patients and their families. The Grand Finale includes cocktails, food, and silent and live auctions. mwoy.org/sctx/localchapter/aus/

110 • austin fI tm aga z in e.co m • 05.2014

May 17

2014 Golden Hat Walk for Autism The second annual Golden Hat Walk for Autism is a fun, family-friendly, and goldthemed parade and celebration around the Dell Diamond. This new unique community event aims to spread awareness and celebrate the intellectual capabilities of individuals with autism, increase cohesion and support, share resources, and raise vital funds that will fuel the Golden Hat Foundation’s mission and goals. goldenwalkforautism.com

Arts May 9-11

The Sleeping Beauty Let yourself get swept away into a sublime world of kings, queens, fairy godmothers, and storybook creatures. The timeless tale of The Sleeping Beauty comes to life in the most majestic classical ballet of all time, photo by Tom Gilmore

set to Tchaikovsky's fabulous and familiar score. Experience this gorgeous Mother's Day weekend production, featuring grand sets and exquisite costumes with special appearances by fairytale favorites such as Puss-In-Boots and Little Red Riding Hood. And, of course, that kiss from the handsome prince will create a memory to cherish happily ever after. balletaustin.org/atb/sleepingbeauty.php May 10

Pachanga Latino Music Festival Pachanga is a Latin-themed music, cultural arts, and food festival. Dedicated to showcasing the vibrant blend of Latinocreated music and art and the impact it has on American culture today, the Pachanga lineup includes rock, alternative, Tejano, mariachi, cumbia, salsa, electronic, funk, hip-hop, and indie rock. pachangafest.com

site camping and three stages with music featuring psychedelic light shows (two in the evening and one during the day). austinpsychfest.com May 3-4

Old Pecan Street Festival This festival has been an Austin tradition for more than 30 years. The show features artisans from all over the United States who display and sell homemade art and craftwork. Festival goers can find paintings, sculpture, woodwork, candles, jewelry, cowboy hats, home decor, games, and other useful and whimsical household items while strolling down 24 blocks of Austin’s 6th Street. oldpecanstreetfestival.com May 3

Austin Mini Maker Faire Maker Faire brings together families and individuals to celebrate the Do-It-Yourself (DIY) mindset and showcase all kinds of incredible projects. There are May 11 arts and crafts, science and Austin Ballroom Festival engineering, food and The spring 2014 dance music, and fire and water, scene kicks off with but what makes this truly the 15th Annual Austin Submit your event event special is that all Ballroom Festival hosted online at these interesting projects by Dance International, a austinfitmagazine.com and smart, creative national nonprofit. Graced people are actively and by performers such as openly creating a “maker” World Salsa Champion Liz culture. Lira and renowned tangueros austinmakerfaire.com Fernanda and Guillermo of Argentina along with the musical talents of the Nash Hernandez Orchestra, this festival is complete May 4 with dazzling and delightful workshops, La Condesa Cinco de Mayo Downtown performances, and open dancing for all ages. Block Party dancein.org/ABF2014/tickets.html On Sunday, May 4, the entire block of West 2nd Street between Guadalupe and San Antonio will be turned into a giant street celebration for the sixth annual Cinco de Mayo block party (1–9 p.m). Presented by Univision and hosted by popular Mexican May 2-4 restaurant La Condesa, the family-friendly Austin Psych Fest event will include a variety of food, live music, Founded in 2008, Austin Psych Fest returns and dancing. Adults can quaff margaritas and to Carson Creek Ranch the weekend of May beer from event sponsors Cazadores Tequila, 2–4. The indie festival continues to highlight Dos XX, and Tecate while kids get their faces “the best new vanguards of mind-expanding painted and enjoy balloon animals. music,” hosts legendary artists from around facebook.com/Cincoaustin the world, and promotes homegown businesses in Austin. There will be on-

Lifestyle

05 .2 0 14 • au stin fI tm aga z in e.co m • 111

Rides&Races Featured Chuy’s Hot to Trot 5K and Kid K

MAY

MAY 17

May 26

Mighty Texas Dog Walk Palmer Events Center, Austin • servicedogs. org/16th-annual-mighty-texas-dog-walk-2014/

Life Time Tri CapTex Austin • captextri.com

Memorial Hermann Ironman Texas The Woodlands, TX • ironman.com

Atlas Ride Cedar Park, TX • texas4000.org/about/atlas

Chuy’s Hot to Trot 5K and Kid K Arbor Trails Shopping Center, Austin chuys.com/#/events

Real Ale Ride Blanco, TX • realaleride.com

Krause Springs 10K Trifecta Spicewood, TX • facebook.com/events/6375 90839621085/?source=1

MAY 3–4

Spartan Race Austin, TX • spartanrace.com

MAY 1–OCTOBER 16 (every Thursday)

Pure Austin Driveway Series The Driveway, Austin, TX drivewayseries.com

May 31

May 3

MAY 17–18

Tough Mudder Rockdale, TX • toughmudder.com/events

May 31–June 1

2014 AFM FITTEST Camp Mabry, Austin • afmfittest.com

May 18 May 4

The Rookie Triathlon Walter E. Long Park, Austin • therookietri.com

Rockin R KAYAK Triathlon New Braunfels, TX • redemptionrp.com/ RockinRTri

JUNE JUNE 1

May 10

Ants in your Pants 5K and Kids’ K Pflugerville, TX • antsinyourpants5k.com

Gator Bait Sprint Triathlon Boerne, TX • redemptionrp.com/GatorbaitTri

Rogue Running Trail Series: The Ranch Reveille Peak Ranch, Burnet, TX roguetrailseries.com

MAY 24

Mighty Texas Dog Walk Palmer Events Center, Austin • servicedogs. org/16th-annual-mighty-texas-dog-walk-2014/ 112 • austi nf Itmagazine .com • 05 .2 014

Color Run Travis County Expo Center, Austin thecolorrun.com/austin

The Ranch 10K, 30K Reveille Peak Ranch, Burnet, TX roguetrailseries.com photography by Andrew Wayman

Cash. Keys. Phone. ID.

Carry all of your running essentials!

The Zombie Run 5K Cedar Creek, TX • thezombierun.com/ location/austin-tx-xo/

June 8

Skeese Greets Women’s Triathlon Walter E. Long Park, Austin skeesegreetstri.com

JULY 12–13

Toros Tri for Kids Cedar Park, TX • torostri.com

Charity Spike Austin, TX • charityspike.com

JUNE 9

July 13

Dam That Cancer Hula Hut, Austin • flatwaterfoundation.org/ damthatcancer/

Couples Triathlon Walter E. Long Metropolitan Park, Austin couplestri.com

June 12

Texas Too Hot 15K/5K/1K Boerne, TX • texasrunningpost.com/racecalendar/texas-too-hot-15k5k1k/

Maudie’s Moonlight Margarita Run Austin • thetrailfoundation.org/act/events/ maudies-moonlight-margarita-run/

July 15

Splash-n-Dash Series Pure Austin Quarry Lake, Austin highfiveevents.com/events/splash-n-dash/ default.asp

June 17

July 19

Splash-n-Dash Pure Austin Quarry Lake, Austin highfiveevents.com/events/splashn-slash/

Orange Leaf Half Marathon and 5K New Braunfels, TX texasrunningpost.com/racecalendar/orange-leaf-halfmarathon-and-5k/

™

Lake Pflugerville Triathlon Pflugerville, TX lakepflugervilletri.com

JUNE 15

JUNE 28

Keep Austin Weird Fest and 5K The Long Center keepaustinweirdfest.com

Submit your ride or race online at austinfitmagazine.com

Capt’n Karl’s Night Time Trail Series: Muleshoe Bend 60K, 30K, 10K Muleshoe Bend Recreational Area, Spicewood, TX tejastrails.com

Capt’n Karl’s Night Time Trail Series: Pedernales Falls 60K, 30K, 10K Johnson City, TX • tejastrails.com

JULY 26 and 30

JULY

CG Games Prelims Lamar Middle School, Austin cggames.com

July 4

July 29

Freedom 5000 5K and Kid’s K Camp Mabry, Austin • active.com/austintx/running/distance-running-races/ freedom-5000-2014

Five55 Series Lake Pflugerville, TX five55series.com/austin.php July 31

July 12

Caleb 5K Fun Run Austin • shoreline.net/venue/caleb-5k-run/

Twilight Mile Leander, TX facebook.com/events/478090802278891/ 05 .2 014 • au stin fI tm aga z in e.co m • 113

www.spibelt.com 866.966.4440

Made in Austin

DISCOVER!

Aicacia Young Kristen Mulder

Amy Parkinson

An outdoor enthusiast’s playground awaits at Milton Reimers Ranch Park

ith more than 1,200 acres of parkland—including three miles of continuous frontage along the Pedernales River—Milton Reimers Ranch is a western Travis County treasure. Cut among the vast Hill Country Tell us about it! landscape, the park is a world-class destination for rock climbers Give us a shout at and mountain bikers. Almost 20 miles of trails await cyclists, hikers, @AustinFit. We'd love to and trail runners. hear about your experience! The flowing Pedernales River is a welcome retreat for anglers, kayakers, or just those looking to take a swim and seek relief from the summer heat. There are restroom facilities, crushed granite trails, and informational signs to help make the park experience more accessible. Reimers Ranch is open from 8 a.m. to twilight; there is no camping or night use. A $10 entry fee is collected per vehicle. Guided and birding tours are available October through April. For more information, call the Travis County Parks reservation desk at 512-854-7275 (PARK).

Josh De Boisblanc

23610 Hamilton Pool Rd., Dripping Springs, TX 78620 114 • austi nf Itmagaz ine .com • 05 .2 014

photography by Brian Fitzsimmons