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2015 AFM FITTEST GUIDE MAY 2015
A D V E NTURE F AMI LY O U T D OORS FUN 10 TRIPS YOU NEED TO TAKE THIS SUMMER
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YOUTH SPORTS TRAINING Saturday May 2nd 2015 1PM – 5:00 PM For dedicated athletes, training doesn’t stop when the season is over. Continued development comes from hard work and the desire to get to the next level. At DeFranco’s Gym at the Onnit Academy®, we train athletes of all ages and skill levels using the same proven techniques and methods we’ve used to train professional athletes from the NFL®, MLB® , NHL®, WWE®, UFC®, and the Olympics®. Come join us for an open house on Saturday, May 2nd from 1PM - 5PM and see our 10,000 square foot elite athletic performance center in person.
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MAY 2015 Features + Cover Stories
38
STARTING STARTING ON ON PAGE PAGE
22 How to Be a Good Garden Parent
Learn to let your native (and non-native) plants thrive in this Central Texas heat
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34 Chasing X Games Gold
Chase Hawk, the 2014 XGames champion in BMX Park, trains to win
78 Appearance vs. Performance Impressive looks don’t always determine who finishes first
86
Countdown to the Crit!
This amateur rider has set her race date debut at the Driveway Series
cover and contents photography by Adam Barker Photography
ADD THESE GETAWAYS TO YOUR BUCKET LIST THIS SUMMER
MAY 2015 Departments + In Every Issue
IN EVERY ISSUE 10
From the Publisher
12
From Our Readers
14
Contributors
16
On the Web
18
Fit Focus
28
LOOK
68 New to Austin Stores and studios for fitnessminded folk
LIVE
68 Fit Finds: Travel Bags Our top pack picks to fit your sporty and stylish lifestyle this summer
26 Athletes and Blood Clots Whether you’re fit or not, health symptoms have a way of sneaking up on you 38 Happy Mom, Happy Baby Adhering to a regular prenatal yoga practice has the power to make pregnancy easier 47 All in a Day(trip) 5 towns, 5 nights, and 5 gas station pit stops for directions that may or may not have been made along the way
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TRAIN
88 Kickin’ It Tips to perfect your swim kick (and become a stronger swimmer) 90 Cross-Training for the
AFM FITTEST
This circuit strategy will have you leading the pack on May 30
FEEL
74 Too Hot to Trot Choosing between the treadmill and the track can make all the (training) difference 76 Injuries Are Good for You Pain really is a way for weakness to leave the body 82 What’s in the Water: Part III Other people can spell distress and danger for swimmers in open water
80
Healthy Bits
PAGE 54
AFM FITTEST GUIDE We’re excited to bring this health and fitness community event back for its fourth year. Who will be the 10 fittest individuals and groups in Austin?
94
Events Calendar
96
Rides & Races
98
Discover!
photography by Brian Fitzsimmons
FUEL
20 Fried Rice Fritters A healthy yet savory appetizer to satiate your fried food cravings
FAQ
Publisher’s Letter
oy am I glad I live in Texas. Having endured brutally frigid northern temps in my youth, I can no longer imagine the unhappy challenge of wading through three-feet deep piles of snow to get from my front door to the mailbox. While a few cold snaps don’t typically discourage our rugged southwest spirit here in Austin, it probably took the glorious wildflowers to get many of us out and about this year. With temperatures now reaching into the 80s, the sun shining, and a few lazy clouds drifting in the sky, there is no excuse. May is a great month to be in Austin! Clear air, warm breezes, and lengthening days are perfect for exploring our wonderfully diverse Central Texas environs, and our issue this month is here to help get you out there. We’ll take a tour of some of our Hill Country gems and give you a preview of the adventure that awaits you only a stones throw away. While the town names of Wimberley, Marble Falls, Bastrop, and Fredericksburg are generally familiar to most Austinites, it always amazes me how many folks have never visited these communities or spent any meaningful time exploring their charm. All of them feature wonderful local activities—from hot air balloon festivals to speedboat races. In these towns, wonderful restaurants and great shopping in quaint, specialty stores is the norm and experiencing good old-fashioned Texas hospitality is the wonderful takeaway. Some of these places are even in relative proximity to one other; meaning you can navigate between them, winding though ranch land and undulating countryside vistas on roads spotted with peach stands and segue to classic Texas watering holes. But as rewarding as each of these destinations is to arrive at, getting there is at least half the fun. You could get to Wimberley by braving I-35 or head west on Highway 71 to get to Fredericksburg or Marble Falls. Or, you could get there the old fashion way—by wandering through the rural road system of our glorious Hill Country. Stop in at Luckenbach, listen to some live music, and buy a T-shirt. Drive the incredible Willow City Loop outside of Fredericksburg—passing by lazy, grazing longhorns. Pull over on a hilltop view to marvel at the rainbow-carpeted valley floors below. Slowly sift your way through Sunrise Beach or Granite Shoals along the shores of Lake LBJ and stop to grill some hot dogs at one of the many public parks along the lake. If you’re the sporting type and want to squeeze in some physical activity, take your bike or kayak along. Or just throw some fishing poles and bobbers in the car, pick up a license, and catch your dinner. And if you can pull a weekend out of your hat, stay at one of the many B&B’s, get a home cooked meal, and lose yourself in the simple joy of exploration. Every one of these adventures is right around the corner, waiting for you to make the journey. Whichever road you choose, may the journey bring a smile to your face and leave you with memories not soon forgotten. Keep Austin Fit,
Lou Earle, Publisher, CEO
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COO & ASSOCIATE PUBLISHER Alex Earle MANAGING EDITOR April Cumming CREATIVE DIRECTOR Weston Carls DIRECTOR OF MARKETING & COMMUNICATIONS Carrie Crowe SENIOR ADVERTISING CONSULTANT Betty Davis ASSOCIATE DIGITAL COORDINATOR Gretchen Goswitz OPERATIONS ASSISTANT Leila Noone WRITERS Carrie Barrett, Daniel Bockmann, Kim Brackin, Gretchen Goswitz, Heather A. Herrick, J. Jody Kelly, Lauryn Lax, Nate Turner, Diane Vives, Tim Zeddies PROOFREADER Natalie England EDITORIAL INTERNS Mercedes Cordero, Kimberley Carmona DESIGN INTERN Emma Canela GENERAL INQUIRIES info@austinfitmagazine.com ADVERTISING INQUIRIES ads@austinfitmagazine.com SUBMISSIONS editors@austinfitmagazine.com fitfocus@austinfitmagazine.com EVENT LISTINGS austinfitmagazine.com/events SUBSCRIPTIONS austinfitmagazine.com/subscribe 2201 N. Lamar Blvd., Ste. 220 Austin, TX 78705 P 512.407.8383 F 512.407.8393 Austin Fit Magazine assumes no responsibility for the content of articles or advertisements, in that the views expressed therein may not necessarily reflect the views of the publisher or any magazine employee or contributor. This publication and all of its contents are copyrighted. Austin Fit Magazine is the assumed name of its publisher, Louis M. Earle, who has no interest in the business of Denis Calabrese who operates an exercise program under the assumed name of Austin Fit, which trains individuals to improve their jogging or running skills to participate in marathons. The views, opinions and other representations published in Austin Fit Magazine are not those of Austin Fit or any of its directors, officers, employees or agents.
PLEASE RECYCLE THIS MAGAZINE
photography by Dennis Burnett
B
It’s All About the Journey
PUBLISHER/CEO Louis M. Earle
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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 @deebtz, @dfitg41, @lovelindawagner, @mjwmarine, @so_yoga, and @ivcannek made the list. What We’re Looking For
Show us how you keep Austin fit by capturing your fitness moments—doing a handstand at an historic Austin landmark, SUPing around Lady Bird Lake, or working out with your children when you find time around the house. However you keep fit, we look forward to seeing what you can do!
©2 ©20 ©201 ©2 20 01 015 New N w Ba Ne Balanc Balanc lan la an anc a n eA Atth hle hlet le etic e c Sh hoe, hoe oe, oe o e, Inc Inc. In c
AFM wants to hear from you! Letters should be addressed to Letters to the Editor, AFM, 2201 N. Lamar Blvd., Suite 220, Austin, TX, 78705. Email address is editors@austinfitmagazine.com. All letters should include the writer’s name, address (email included), and daytime phone number. We are unable to acknowledge or return unpublished letters. Letters may be edited for length and clarity. 12 • AU ST INF ITMAGA Z IN E.CO M • 05.2015
Contributors Thank you to AFM’s contributors who make this magazine a worthy source of health and fitness information in Austin.
Ramona Flume Ramona Flume is an Austin-based travel writer and editor whose work appears regularly in publications like The Dallas Morning News, Hemispheres Magazine, Fodor’s Travel Guides, Cowboys & Indians, and Austin Monthly. This year, she launched Loti, a new travel journal and online marketplace that features emerging artists and designers from around the world. When she’s not on the road, Flume works from her South Austin home, which she shares with her boyfriend, their Rhodesian Ridgeback, Shug, and a backyard brood of hens. ramonaflume.com; lotimarket.com
Hannah J. Bennett, P.T., D.P.T., C.S.C.S., C.E.T. Bennett is a Doctor of Physical Therapy and graduated from The University of Alabama at Birmingham. She has been practicing at Scott & White Healthcare - Round Rock, a part of Baylor Scott & White Health, since 2012. She is a Certified Strength and Conditioning Specialist (NSCA) and a Certified Cancer Exercise Trainer (ACSM). hbennett@sw.org
Tim Zeddies, Ph.D. Tim Zeddies, Ph.D., has a private practice in clinical and sports psychology. He has authored articles and given public presentations on promoting peak performance in athletic and business settings, how to use mental skills in competitions and races, how to stick with a program of exercise, and increasing appreciation of the risks of overtraining. Dr. Zeddies has been the consulting psychologist for the University of Texas football program for the last ten years. He won the 40–49 male division of the AFM FITTEST in 2012 and 2013 and has also won the 2012 and 2013 Austin’s Fittest Doctor competition. In addition, Dr. Zeddies was a member of the Dane’s Body Shop team that won the 2013 AFM FITTEST Team division. centralaustinpsychology.com
Mercedes Cordero Mercedes Cordero currently serves as AFM’s editorial intern and is a journalism student at the University of Texas at Austin. After graduating this May, Mercedes plans to pursue her goal of being a broadcast journalist and sideline reporter. In her free time, you can find her searching through Pinterest for new creative recipes, exploring Austin’s hidden gems, or joining in a quick pick-up game of soccer.
Emma Canela Emma Canela currently serves as AFM’s graphic design intern. She has called Austin home for 20 years and graduates this May from The University of Texas at Austin with her bachelor’s in advertising. Canela enjoys finding inspiration wherever life takes her and appreciates her supportive friends for listening to her spiel on about graphic design over a happy hour margarita. In her time working at the magazine, she has learned a lot of new fitness tips to try with her sister; her workout buddy. She has a secret obsession with all things that sparkle and are Hello Kitty-related. Canela is optimistic about her future after graduation and looks forward to contributing her creative talent to the Austin community.
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Write for AFM Letters should include the writer’s name, address (email included), and daytime phone number as well as a short description (250 word max) of the article premise. Send to Story Ideas, AFM, 2201 N. Lamar Blvd., Suite 220, Austin, TX, 78705. Email address is editors@ austinfitmagazine. com . Response
time may vary greatly due to publishing dates. Detailed submission guidelines will be provided by AFM as appropriate.
Submit FitFocus Photos Photos must be original artwork submitted in 300 dpi. Include credited photographer’s name, title of photo, and location in an email with the photo attachment. Email photos to fitfocus@ austinfitmagazine. com . Images
published in Austin Fit Magazine become the property of AFM.
THE FITTEST IS COMING.
5.30.15
UPDATE
BENEFITING:
REGISTER @ AFMFITTEST.COM REGISTRATION CLOSES 5/15 @ MIDNIGHT
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Tri Like an Eagle With Ironman Texas just around the corner (race date is May 16), AFM’s top personal trainer and fitness ambassador, Kim Eagle, asked 5 Ironman veterans what words of wisdom they wanted to share with the sport's first timers.
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16 • AU STIN F I TM AGAZI NE. C O M • 05 .2 015
photography by Brian Fitzsimmons
Personal trainer and AFM’s TRAIN section writer, Diane Vives, hits up Eastside Austin Elite to demonstrate how to add a full body circuit to your training routine for the AFM FITTEST on May 30.
Letia Actual Arthrosurface Knee HemiCAP® Patient and Triathlete
THE ACTIVE ALTERNATIVE TO A JOINT REPLACEMENT Total Knee Re placement (le ft) versus Arthrosurface HemiCAP® (rig ht)
After injuring her knee, Letia underwent multiple failed surgeries with painful complications. She was desperate to find a solution that would allow her to return to triathlon competitions. Later, she discovered an alternative solution known as the Arthrosurface HemiCAP® implant. Just six months after the HemiCAP® surgery, Letia returned to triathlon training and living an active lifestyle again.
Learn how the HemiCAP® technology is preserving joints and changing lives.
Visit www.arthrosurface.com Actual Arthrosurface® patient shown. Individual results may vary. Seek professional medical advice for specific personal care.
FIT FO CUS Bluebonnet Sunset Lauren Pape pulled over just in time to snap this beautiful bluebonnet sunset shot off of Highway 360. by Lauren Pape Photo
18 • AU STIN F I TM AGAZI NE. C O M • 05 .2 015
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
Fuel
FRIED RICE FRITTERS BY THE SUSTAINABLE FOOD CENTER What You Need 3 teaspoons olive oil, divided ½ medium onion, diced 2 cloves garlic, minced 1 cup cooked veggies, finely diced 1 ½ cups cooked brown rice (or other grain) ¾ cup breadcrumbs, whole wheat flour, or cornmeal 1 teaspoon cumin 1 teaspoon salt ½ teaspoon pepper 2 eggs, beaten
How to Make It 1. Sauté onions in 1 teaspoon olive oil on medium high for 7 minutes, or until translucent. 2. Add garlic and cook for another 3–5 minutes on medium. 3. Meanwhile, combine vegetables, rice, cumin, salt, pepper, and eggs in a bowl. 4. Add sautéed onions and garlic and mix to combine. 5. Heat 2 teaspoons olive oil in a large skillet. Shape ¼ cup of the mixture into a small patty and place in the pan to fry. Brown on each side, flipping carefully one at a time.
20 • AU STIN F I TM AGAZI NE. C O M • 05 .2 015
photography by Brian Fitzsimmons
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In the Garden wIth Gretchen
HOW TO BE A GOOD GARDEN PARENT Get rid of the bad bugs, take care of the good, and let your native plants flourish in this Texas heat.
There’s no better natural indicator of how fast time flies than to take a quick glance out the window at your growing garden. Those tiny seedlings sprout up so fast! It was just in March when we pulled out our power tools to build a raised garden bed. And in April, we got our gloves dirty by planting some seeds. While you’re still new to being a garden parent, you’ve got a good enough green thumb to notice if there’s something bothering your plants. As they start to grow, you might be “bugged” by the pests that seem to flock to your garden. While it tends to be our instinct to kill (or, if you’re like me, enter a debilitating state of panic) any insect that flies or crawls into our vicinity, it’s important to know which ones are beneficial.
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Create an oil spray by combining 1 tablespoon of dish soap with 1 cup of cooking oil. Blend the mixture with water at a ratio of 4 teaspoons of oil mixture to 1 pint of water. Spray once a week to keep the aphids away.
Here’s where it starts to get confusing. While Monarch and Swallowtail butterflies are beneficial for your garden, Monarch and Swallowtail caterpillars need to be kept out. As caterpillars, they’ll harm your plants. Your best line of defense is observation. If you see either of these caterpillars feasting away, gently pick them up and put them elsewhere. My advice: plant a dill plant and/or milkweed plant as a deterrent. (These caterpillars love dill and milkweed, so having this option available will help keep them off of your fruits and veggies.)
illustration by Gretchen Goswitz
THE GOOD GUYS Ladybugs and butterflies, oh my! Conveniently enough, the pretty insects are the ones you’ll want to keep. Some bugs just have all the luck, don’t they? Ladybugs aren’t always so attractive, though. They metamorphose, and the different forms they take prior to becoming a recognizable red beauty are actually really ugly. Many gardeners mistake ladybug larvae as a harmful intruder and end up extinguishing them. So, do a double take before disposing of any alligatorlooking insects; it might just be a ladybug just going through its awkward stage. Have some sympathy; we’ve all been there! Our garden relies on ladybugs because they feed on aphids, and aphids are the worst. Monarch and Swallowtail butterflies in particular reside in this safety zone, serving as pollinators. The Monarch population has been plummeting over the past couple of decades, so do your small part to mutually help one another by offering up a safe haven for them in your garden.
THE BAD GUYS Aphids, also known as “plant lice” are the villains of your garden. They appear en masse and wreak havoc on your blossoming garden plants. An aphid infestation develops quickly and can appear in a variety of colors, but will commonly be spotted as all black or all white. They are extremely tiny, but cause major damage by sucking sap from the stems of your plants—eventually leading to plant death or fungus growth. Fortunately, you can fight them off sans-pesticide with the following solution.
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In the Garden wIth Gretchen
Natives/Drought Resistant Plants It’s hard to believe that anything can survive the Texas heat. But there are actually plants that thrive in this environment. If you’re worried you may be cursed with a black thumb or don’t want to take on the responsibility of a vegetable garden, these native, drought-resistant plants are the perfect way to improve your landscape: Flowers for the Spring to Summer Season 8bWYa\eej :W_io J[nWi IW][ ;if[hWdpW FbkcXW]e Flowers for the Spring to Frost Season =hWdZcWÊi O[bbem Hei[ AdeYaekj Hei[ L[hX[dW Decorative Plants; Little or No Maintenance Required 8bk[ 7]Wl[ Igk_Z 7]Wl[ Ie\jb[W\ OkYYW H[Z OkYYW Edible Plants 9^_b[ F[gk_d Fh_Yabo F[Wh 9WYjki Kfh_]^j Hei[cWho Water Conservation Rain in late spring and summer in Texas is difficult to rely on. Water conservation techniques make the most of the water we do get. There are two incredibly easy methods to help you store and save water:
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Ollas Olla pots are the guardian angels of raised garden beds. An olla (pronounced “oy-yah”) is a clay pot with micro-pores that allow water to seep out into the surrounding soil. Prior to planting anything, dig a deep hole in your garden and bury your olla until the mouth of the pot is about level with the top of the bed. After you’ve planted everything in your garden, you can start putting your olla to work. Step one (and the only step): fill it up with water! The olla will slowly seep water out as the soil needs it, your roots will grow toward the water source, and it will help keep out weeds. Refill the olla once or twice a week. afm
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illustration by Gretchen Goswitz
Rain Bucket The next time it rains, take note of where the runoffs are around your house. Gutters are an easy go-to, but usually any area on a downward slope is an obvious choice. When the rain lets up, take the bucket to your plants. Repeat after the next rainfall. (Tip: If you empty your rain bucket after a day or two, mosquitos shouldn’t be a problem.)
TEXAS
05 .2015 • AU STI NF ITMAGA Z INE.CO M • 25
Live
Athletes and Blood Clots
S
ix years ago, 28-year-old Patti Kelly Niewolny woke up to hit her usual 4-mile run. The date was Aug. 21, and Austin’s scorching heat that summer forced her to complete her workouts inside rather than out on the Greenbelt—her favorite running trail. That morning, she opted to run inside on her apartment’s treadmill before getting ready for work. She hated the monotony of the treadmill, but she wanted to keep up with her training. This run was different though. Something felt off. An odd shortness of breath came over her. She abruptly stopped running. “I barely made it a full three minutes on the treadmill before
26 • AU STIN F I TM AGAZI NE. C O M • 05 .2 015
Symptoms have a way of sneaking up on you. Learn how to recognize them and listen to your body. BY LAURYN LAX
I had to catch my breath,” Niewolny said. Her breathing was labored and shallow, and she found it impossible to breathe deeply. She was in shock. Niewolny was accustomed to running three to four miles without any problems. She blamed the heat. And the fact that she hadn’t slept well the night before. A bit unnerved, Niewolny gave the cardio a rest and completed a few sets of weights before moving forward with the day ahead. “I went to work with no issues, until later that afternoon,” Niewolny said. It was then that she started to feel a dull ache in her chest. “It felt like a muscular ache, aiming toward my
back,” she said. Again, she brushed it off and continued on with her day. In the back of her mind though, Niewolny knew something wasn’t right. After work, she set out to have dinner with her parents. “Just before I got in my car to drive to their house, I coughed a few times,” Niewolny said. “I covered my mouth with my hand, but when I pulled my palm away, there was a small pool of blood in it—about the size of a quarter.” By this point, the aching in her chest was getting more intense and had progressed to a sharp, stabbing pain. “It was almost like someone was stabbing me in the back with a sharp object,” she said. As she had done previously in the day, she managed to convince herself it was nothing serious. Maybe it was some kind of chest cold or infection? “I wanted to Google ‘coughing up blood’ and yet I was almost too scared to see what it would say,” Niewolny said. When she described the symptoms she was experiencing to her mom, an RN, it was less than a few minutes later and she was in the car on the way to the ER. Once at the hospital, she was put through a series of tests—an EKG to check her heart, an X-Ray to ensure she didn’t have a collapsed lung, and a CT Scan to check for blood clots. The prognosis: massive clotting in both her lungs. The doctor told her she was lucky to be alive. Niewolny was admitted to the hospital for seven days and administered Lovenox shots—a blood thinner—that enabled her body to get rid of the clots. The chest pain she had felt was due to
a lung infarction—essentially the death of lung tissue due to the blockage of blood and oxygen from the clots. “It was very painful. I felt so weak and exhausted,” Niewolny recalled of the experience. After making a full recovery in the hospital, Niewolny was discharged with a prescription for Warfarin, an oral blood thinner that she took every day for almost an entire year. She had to get her blood drawn once a week for testing, plan regular appointments with a pulmonary specialist and a hematologist, and change her diet to stay away from certain foods due to the medicine. Besides her normal routine, something else changed too: Niewolny started to listen to her body.
W
hat originally caused Niewolny’s blood clots in the first place? Her doctors cited two things: 1. The birth control she was on. (It had been linked to an abnormally high amount of clotting in young women, and Niewolny later joined a class action lawsuit against the drug maker.) 2. The fact that she had just flown to and from Europe a few weeks prior. (Traveling or sitting for long periods of time can put you at risk.) Six years removed from the incident, and Niewolny has a renewed appreciation for life and a passion for spreading awareness about blood clots to others. “That experience completely changed my outlook on life. I treasure every day and have learned not to sweat the small stuff. I tell my loved ones I love them more often too,” Niewolny said. “To come that close to death has raised my awareness of my “Athletes act differently with blood own health and shown me how clots than the general population. precious life is.” They are accustomed to dealing Matthew Selmon, M.D., an with pain and muscular discomfort, interventional cardiologist at so it’s important to know how blood Heart Hospital of Austin and Austin Heart, treats people clotting feels,” Selmon said.
Blood clot risk factors • •
•
Long plane rides, or lengthy periods of sitting without stretching
•
Birth control. “All birth control carries some risk of clotting,” Niewolny said. “Some have a higher risk than others.”
• • • • •
Surgery, especially if the patient is bedridden for long periods of time
Pregnancy, up to 6 weeks after the baby is born Smoking Family history of clotting Dehydration
with blood clot conditions on a daily basis. “Venous thromboembolism (VTE), or what we call blood clots, is a universal risk for everybody,” Selmon said. VTE is a condition that presents itself in two different forms: deep vein thrombosis (DVT) and pulmonary embolism (PE). DVT is the formation of a blood clot in a deep vein—usually in the calf, behind the knee or pelvic veins. The most serious complication of a DVT is that the clot could dislodge and travel to the lungs, becoming a PE, as was the case for Niewolny. Unfortunately, VTE, or blood clots, is a leading cause of preventable hospital deaths in the United States, killing an estimated 300,000 Americans each year. The number of deaths in the U.S. caused by blood clots exceeds those caused by breast cancer, AIDS, and motor vehicle accidents combined. While blood clots are not commonly found in athletes, it is always a possibility, Selmon said. “Athletes act differently with blood clots than the general population. They are accustomed to dealing with pain and muscular discomfort, so it’s important to know how blood clotting feels,” Selmon said. The main difference in pain, he said, is that the muscular pain from a blood clot is more constant. “It doesn’t come and go like muscular pain.” Most athletes will feel this constant pain in their calves. As it progresses, the pain will go up higher: behind the knee and pelvis, up toward the chest. Once it’s reached the chest, the person will experience coughing and a higher heart rate. Blood clots can affect anyone, at any time. Some people have genetic factors that put them at risk; others don’t. afm
Symptoms of blood clotting • •
Shortness of breath
•
Constant muscular pain in the calves, behind the knees or pelvis
Redness or swelling in the leg (blood clots generally start in the leg)
• •
Coughing up blood
•
Increased heart rate
Sharp, shooting pain in the chest and/or lungs
Cancer and/or cancer treatments Obesity
To learn more about blood clots and prevention, check out stoptheclot.org or join Niewolny in the Stop the Clot 5K race in Austin on May 17.
05.2015 • AU STI N FITMAGA Z IN E . C O M • 27
FAQ
Your HeALTH And FiTneSS QueSTionS. our AnSWerS.
BY CARRIE BARRETT
I keep hearing about a new sport called “speedriding.” What is it and where can I try it out? Speedriding is another one of those hybrid sports that combines one crazy activity with another. You know, since one sport simply isn’t good enough for the daredevils of the world! As if paragliding and freestyle skiing weren’t exciting enough on their own, combine the two and you've got speedriding. Imagine the thrill of skiing downhill combined with the ability to defy gravity, leaping and flying over rough and rocky mountain terrain, before landing again. Sounds exciting, right? Clearly the city of Austin isn't going to be a hotbed of speedriding activity anytime soon, but if you've got time and money to spend, France and Switzerland are optimal countries to try it out. Closer to home, you can find ski resorts in Utah and Colorado, among other favorite snow destinations, that offer the sport. speed-flying.com/instruction
I want to start incorporating swimming into my workouts. I’m curious, how does swimming equate to running in regard to calorie burn and health benefits? First off, congrats on wanting to incorporate cross-training into your fitness regime! Not only will this practice help your muscles recover, but it also goes a long way in warding off injury. Cross-training also decreases the fatigue and burnout commonly experienced by a onesport athlete. Swimming helps runners by teaching them body balance and breath control. As a swimmer, you have to learn how to breathe properly in an environment that doesn't encourage breathing at all. Swimming requires a lot of technical work and less efficient swimmers will expend more calories and energy than efficient and skilled swimmers. (That said, I don’t recommend going out and flailing your way through a mile of crappy swimming just to burn more calories. You want to actually enjoy the sport and have it enhance your running.) Because we all have different body types and skill levels, there is no fast formula that calculates an accurate swimming versus running calorie burn. There are, however, watches (i.e. Garmin and Polar) that can track mileage, calorie burn, heart rate, and other data metrics for multiple sports all on one device. However, I encourage you not to think of cross-training solely from a caloric standpoint. Instead, think of it in terms of becoming a more complete athlete. Practicing multiple sports makes you a more well-rounded athlete and will leave you more mentally rested for that next training session.
If I don’t eat before a workout, I end up feeling fatigued. But if I do eat something, my stomach feels bloated and starts cramping. I don’t know what to do. Help! Starting a workout on an empty stomach (especially a longer workout) is never a good idea. “Hitting the wall” or “bonking” is enough to drive anyone away from endurance sports. It’s crucial to understand what's going on in your body and know what type of fuel is best for you. Contrary to what big food marketers tell us, no two people are made the same and the body is a little more complex than simply “eating more carbs” or “going gluten-free,”—two opposing pieces of advice. The simplest thing you can do is to keep a food log and start paying attention to what foods seem to cause you the most trouble during a workout. Do you eat a preworkout bagel and then always feel terrible? Try swapping the bagel for a banana and a small amount of nut butter. Eat real foods instead of processed, sugar-laden replacements. For long distances, I’ll take dates and Justin's nut butter over GU’s and gels any day. They take a little longer to digest, but provide more satiety in the long run. Plus, real foods are packed with more nutrients than a quick shot of chemicals. Also try experimenting with different pre-workout powders prior to your workout. (Generation UCAN, for instance, is powered by SuperStarch—a healthy, natural, gluten-free innovation in carbohydrate nutrition.) SuperStarch is a complex carbohydrate that stabilizes blood sugar, causing virtually no reaction from the fat-storage hormone, Insulin. Mix it with water and you’re ready to train for a couple hours.
Do you have a health-care question that needs addressing? Submit your health or fitness question to editors@austinfitmagazine.com (please include your name, email address, and phone number with your question). 28 • AU STI N FI TM AGAZI NE.C OM • 05 .2 015
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Happy Mom, Happy Baby Adhering to a regular prenatal yoga practice has the power to make pregnancy easier.
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very pregnancy story is different. But, because of the end reward, each story is beautiful in its own way. While moms-to-be may disagree, there is no formula to having a perfect pregnancy. There are, however, proven and helpful ways to make the process more endurable and enjoyable. One of the most increasingly popular ways for expectant mothers to make their pregnancies easier is to practice prenatal yoga. Yes, yoga is completely safe to practice during pregnancy. The calm, stretching-oriented practice helps prepare both the mind and body for labor and, ultimately, birth. (However, consulting your doctor is highly recommended before trying out any type of yoga practice while pregnant.) Prenatal yoga can be practiced from the very beginning of a woman’s pregnancy up until her third trimester. It’s one of the
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few physical activities that allow students to focus on their mind and soul as well as on their bodies. “Prenatal yoga is a slow-paced, easy going social class where [pregnant women] can get away for a little bit and have a nice workout,” said prenatal yoga instructor, Lizzie Aguirre. “And the benefits are awesome. More women should know about [prenatal yoga]. It has been proven that mothers who practice yoga will be heathier and their babies will be smarter.” Adopting a prenatal yoga practice has also been shown to prevent complications during labor. A 2012 study published in the American Journal of Preventive Medicine found that pregnant women who practice yoga for one hour, three times a week are less likely to have pregnancy-related diabetes, high blood pressure, and low birthweight in their babies. Pop culture icons and celebrities like Jessica Alba, Gwyneth
photography by Brian Fitzsimmons
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Paltrow, and Gisele Bündchen have all engaged in the practice of prenatal yoga. The benefits of adopting a yoga practice, whether pregnant or not, are extremely beneficial. Yoga develops stamina and strengthens major muscle groups in addition to stretching out your back and hips. During the first trimester, standing yoga poses are top priority to help strengthen leg muscles. For moms-to-be, the practice is a great way to relieve tension from the lower back, neck, and shoulders. Through the deep breathing techniques taught in yoga, the nervous system is able to remain calm and redirect focus off of pain and onto the rhythm of breathing (a la the Lamaze technique). This breath work helps expectant mothers feel more in control when they go into labor. During each inhale, prenatal yoga students are taught to acknowledge the pain and the tension in 05 .2015 • AU STI NF ITMAGA Z INE.CO M • 31
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their body. During the exhale, they let it all go. Another benefit of the practice is increased blood circulation. By stretching out different areas of the body, yoga allows muscles to elongate—aiding in the reduction of swelling. “Pregnant women have blood that circulates in the womb and, when they workout, this blood actually stops circulation for the duration of the exercise,” Aguirre said. For the baby, this means that post-activity, more blood circulates back to the womb—giving them the fresh, oxygen-rich blood and the nutrients they need. Although yoga is an extremely popular fitness activity in Austin, prenatal yoga practices are few and far between at area yoga studios. Oh Baby! Fitness, a company specializing in prenatal and postnatal exercise classes, is trying to change that. The national franchise offers a wide variety of classes catered to those going through pregnancy and opened their first location in Austin in January. Oh Baby! Fitness is an outlet for mothers to stay active and healthy during their pregnancy; offering sessionbased classes at area studios and gyms where women can sign up for 6–8 week sessions and gather with the same instructor and group of women for each class. “It really promotes community building,” said owner and head instructor of Oh Baby! Fitness Austin, Karen Killough. “Some of our mothers become fast friends with their mat neighbor. They become really close and talk to each other about their pregnancies or about things they might not want to discuss with their husbands. Of course, there’s always talk about their babies and nurseries.” Prenatal instructors with Oh Baby! Fitness are certified in prenatal yoga instruction before they are allowed to teach. The company conducts its own certification process requiring instructors to take an eight-hour workshop that involves one-on-one practice sessions and a final cumulative test. Kathleen Miller-Sumrall is 30 weeks pregnant with her second child and recently became an Oh Baby! Fitness yogi. She got into the practice at the start of her second trimester. “I had not been very active. I didn’t even do yoga at the beginning of my pregnancy,” Miller-Sumrall said. Miller-Sumrall said she noticed a big difference between her first pregnancy and second pregnancy. After signing up for a prenatal yoga session, she now has less back pains, is more relaxed, and can keep up with her 2-year-old first born. “I am stronger now than I was before I got pregnant,” Miller-Sumrall said. Like your average yoga class, prenatal yoga is designed to make moms-to-be feel good about their bodies, love their bodies, and connect with their baby on a deeper lever. It’s easy to understand the reason for the practice’s rise in popularity: prenatal yoga is a safe, full body workout and a simple way to stay active while pregnant. After all, a happy mom equals a happy baby. afm 32 • AU STIN F I TM AGAZI NE. C O M • 05 .2 015
photography by Brian Fitzsimmons
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Alison
X GAMES BMX PARK CHAMPION CHASE HAWK
TRAINS TO WIN
CHASING GOLD p.34
by NATE TURNER
Flashback:
It’s June 7, 2014 at Circuit of the Americas, the inaugural X Games Austin weekend. The perfect story is playing out–the venue is larger than life, the field is stacked with the best action sport athletes in the world, and local boy Chase Hawk breaks out his A-game to grab gold in BMX Park. He nails his last run, gets his score, and falls to the ground. He’s elated, relieved, and stoked. The crowd goes wild! Fast forward to today and Hawk is a few weeks away from the 2015 Summer X Games. Park is one of five BMX disciplines that will be featured at this year’s Games (see X Games.espn. go.com for a complete listing). This year, Hawk will defend his gold against 13 other riders including 2014 medalists Drew Bezanson (silver) and Daniel Sandoval (bronze). Each rider gets a few days to practice on the course, then lays down three, 50-second runs of their best riding with about 10 minutes of rest in between runs. On the afternoon of Friday, June 5, this year’s king will be crowned. If you’re like us, you nurture a quiet hope that your local action sports heroes are not only world-class on the track and in the air, but are quality human beings in their non-competitive lives as well. AFM put this quiet hope to the test and caught up with Chase Hawk at his hometown track, House Park BMX and Skate Park. He did not disappoint. Hawk dished on how and why he prepares the way he does, the key members of his performance team, the vibe during X Games practices and competition, and what it meant to him to have Aug. 16 named Chase Hawk Day in Austin (that’s right, he has a day named after him).
photography by Brian Fitzsimmons
Q/A AFM: You’ve experienced success before, but how did you make that happen again last year? And how did it feel to win a gold? Chase: BMX Park at X Games is always a focus of mine, especially now that it’s here in Austin. I go there planning to do well every year, but [the gold] can go to anybody—whoever can put it all together on that day, and on that course; it’s theirs. I felt amazing that day [in 2014]. The course suited me, and with my friends and family cheering me on, I went out like I was here at House Park, comfortable and confident. It was just my day. AFM: How do you prepare to train and compete in a sport
that’s as physically demanding and dangerous as BMX? Chase: When I was 18 or 19 if you’d told me to stop riding and go to the gym, nah, I wasn’t interested. I thought I was invincible. The best athletes get to a certain point in their career when they realize that to ride consistently well, you have to first be the best athlete you can be. I trust my guys—they get the sport and they get my issues. AFM: So what are you trying to achieve in the gym? What does your program look like? Chase: I’m 28 now, so I train and eat to improve how I compete, but also to enhance how I recover so I can ride hard and ride a lot. I’m also there to balance out asymmetries from past injuries. I’ve broken my leg, two toes, cracked some ribs, broken a scapula and a collarbone, oh yeah, and a hand—which was the first thing I ever broke when I was still racing dirt. AFM: You have someone you work with here in Austin, a performance coach, right?
Chase: I have a great team supporting me here. I train at Driven Performance Training downtown. Andy Twellman and Anthony Winn are the best. No two workouts are exactly the same, and I feel like they get the sport and what I need. It’s always trial and error, but I’m honest if something’s not working and they are creative with programming something else that does. I’m lucky to have them on my side. AFM: Most and least favorite exercises at Driven? Chase: I hate the Versaclimber. I think I threw up once because of that thing. I do a lot of basics like push-ups, pull-ups, the lunge matrix, and I love sandbag cleans and slams. AFM: You’re injured a little bit right now, yes? How do you handle the downtime, when you can’t ride? Chase: It can be depressing, but that’s one reason I’m so into training now. It gives me something to do, something I can control that I know is making me better. If you can’t
work one area, you can work some other area twice as hard. So it’s a chance to improve more than you would have if you weren’t injured. AFM: What’s it like to grow up with a famous dad? To be the son of Tony Hawk? Chase: (laughs) Haha! He’s not my dad. Who told you that? AFM: Really? (awkward silence, then laughter) Chase: Yeah, really. I grew up here on South First and South Congress, riding Ninth Street and anywhere else I could find. My dad’s name is Danny and my mom’s name is Donna. Tony’s from Cali.” AFM: That’s just embarrassing… Chase: Don’t worry about it. You might have to put that in the story though. AFM: You mentioned practice week before X Games. What’s that like? Chase: It’s funny. We all know each other, but there are some rivalries, some crews that form. The “style” guys hang together and the “trick” guys do too. I’ll hang with anyone that 05.2015 • AU STI N FITMAGA Z IN E . C O M • 35
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CHASING GOLD will keep it light and are laughing at practice. Some guys stress hard, but for me it’s just an honor to be there and it’s fun, so if I get last it’s not the end of the world. AFM: Coolest place you’ve traveled to ride, and favorite achievement?
Chase: If I have to pick, Spain is probably the coolest place I’ve ever ridden. For awards, I’m really proud of the two NORA’s in Park I’ve won (in 2014 and in 2009). NORA stands for ‘Number One Rider Award,’ and it’s voted on by other riders and industry peo-
ple. It’s like our version of the Oscars or Grammy’s. I’m even more proud that [the City of Austin] named a day in my honor in Austin. We’re going to be doing something really special [on that day] this year to give back to the amateur level of the sport. Stay tuned… afm
GOLD MEDAL WORKOUT We followed up with the crew at Driven Performance Training for a lesson on what makes a training program world-class. AFM: What are the “must do’s” for a BMX rider at Chase’s level? Andy: He needs a rock solid core and strong shoulders for sure, and power endurance. Injury resistance too. We want him strong enough to handle an occasional fall, but also powerful enough to get the air he needs to get. We want to help him ride for as long as he wants to keep riding professionally.
LIGHT. STABLE . REMARKABLE CUSHION. THE BONDI 4. LET’S GO .
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Part Two Versaclimber 3-minute warm-up Five Rounds: 50 seconds hard/2-minute active recovery and/or rotational Medball work
photography by MattMorning, ESPN Images
AFM: You were on deck last year at the X Games, right Anthony? Anthony: Yeah, that was pretty cool. I was there to keep him loose and mobile. (Anthony is a performance coach and licensed massage therapist.) I helped him spare his back and keep his neck relaxed. When he feels good, he performs well. It was an honor to have had a little part in his success that day.
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By Ramona Flume
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DESTINATIONS TO ADD TO YOUR BUCKET LIST THIS SUMMER WheTher you’re looKing To reigniTe your AdvenTurous spiriT For The WeeKend or unWind From The WorK World For A WeeK, These geTAWAys Are WorThy oF A CAlendAr CounTdoWn
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MONTEREY COUNTY, CALIFORNIA Spanning Carmel, Monterey, and Big Sur, Monterey County occupies a particularly golden portion of central California. Travelers can blend in with the masses of smiling, sun-kissed locals by actively basking in the region’s diverse natural beauty, whether it’s taking a sunrise jog along Carmel’s public beach, hiking throughout coastal state parks, or kayaking past the sea otters and kelp forests in Monterey Bay. SEE: It’s easy to understand the inspirational appeal that has attracted artists, poets, and writers to Monterey County for centuries while wandering amidst places like the Point Lobos State Natural Reserve. The craggy cliffs and sculptured coves of its Pacific coastline were the real-life blueprints for Spyglass Hill in Robert Louis Stevenson’s novel, Treasure island. Hike along the park’s seaside trails while spotting sea lions, harbor seals, and migrating gray whales. parks.ca.gov DO: Get up close and personal with Monterey Bay’s vibrant ecosystem on a sea kayaking excursion. Sunrise, sunset, and full moon tours (beginner and intermediate; $30) launch from Monterey Beach and meander throughout the harbor—a designated national marine sanctuary—paddling within arms’ reach of playful sea otters and the barking sea lions of Fisherman’s Wharf. montereybaykayaks.com
EAT: Blessed with temperate microclimates and year-long growing seasons, Monterey County’s lush valleys have long been a haven for spirited epicures and independent farmers. Savor the region’s cornucopia of organic cuisine, from beloved outposts like the highway-side Earthbound Farm Stand or unparalleled fine dining destinations like Aubergine at Carmel’s chic L’Auberge boutique hotel. auberginecarmel.com DON’T MISS: Wine might be the region’s most popular byproduct, with nearly 200 independent vineyards in Monterey County alone; some of which can be accessed along a scenic Salinas Valley route known as the River Road Wine Trail. There are also ten tasting rooms right in the heart of Carmel-by-the-Sea’s historic downtown. The local visitor center offers a Wine Walk Passport ($65) that’s good for one free flight (normally $10) at each tasting room. Expect even more oenophiles roaming around during the annual Monterey Wine Festival (June 6–7), now in its 39th year. carmelcalifornia.org STAY: The luxurious La Playa Carmel by the Sea Resort embodies Carmel’s classic seaside glamour, with rates starting at $290. Just a short walk down the city’s public beach, the Carmel Lamp Lighter Inn offers cozy rooms and special extras like “beach kits” with everything one might need for a beachside bonfire—from wood and lighter fluid to a bottle of wine and corkscrew. Rates start at $185. laplayahotel.com; carmellamplighter.com WHEN YOU GO: Round trip flights from Austin to the Monterey Peninsula Airport start around $400. 05.2015 • AU STI N FITMAGA Z IN E . C O M • 39
The Caribbean island of Roatan, located 35 miles off the coast of Honduras, is known for its world-class barrier reef diving. Most tourists hope to experience what’s known as the “Roatan Vortex” amidst the isle’s raucous West End—a crowded strip of white sand beaches, seaside cafes, and souvenir shops. But Pristine Bay, in the lesser-known French Harbor area, is home to Roatan’s most exclusive getaway—Las Verandas Hotel & Villas. Luxurious seaside villas, a 1,000-foot private beach, the island’s only 18-hole golf course and access to unparalleled diving sites lie just five minutes from shore. SEE: Snorkel or scuba dive throughout Roatan’s surrounding Mesoamerican barrier reef—the second largest in the world after Australia’s Great Barrier Reef. Las Verandas’ onsite Black Pearl Dive Shop offers
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snorkeling, PADI certification classes, and Master Diver plunges. No matter the skill level, divers can witness stunning underwater spectacles like swim-through coral caves and pentacle reef formations, all inhabited by a colorful carousel of nearly 1,000 species of tropical fish, mollusk, and sea turtles. DO: Explore beyond Pristine Bay on a 4x4 sand buggy tour throughout some of Roatan’s wildest terrain, from jungle mountaintops to secluded private beaches. A half-day off-road adventure includes a nice stop for lunch on the east end of the island. The front desk can arrange the tours, including pick-up and dropoff shuttle service, in addition to other excursions like swimming with bottlenose dolphins at Roatan’s Institute of Marine Science. facebook.com/roatansandBlaster, anthonyskey.com EAT: It’s nice to know that Las Verandas’ beachside Palapa Bar is one of the best restaurants in Roatan, with both traditional
island and international cuisine. But you’re on vacation, so switch things up at Entre Pisco y Nazca, a lovely modern Peruvian eatery, located a short drive away in Sandy Bay. entrepiscoynazca.com DON’T MISS: Take a break from the serenity of Pristine Bay to experience a wild night in the West End. It might be crowded, but the tourist mecca knows how to party, with casual cigar bars, live music, all-night street food, and a frenzied discoteque called El Boske that rages into the wee hours. STAY: Las Verandas has a range of room options, from one-room suites to sprawling, family-sized villas overlooking the resort’s private beach. Rates start at $195. las-verandas.com WHEN YOU GO: Traveling from Austin is a breeze, with direct connections from Houston and round trip fares starting around $700.
photo courtesy of Las Verandas
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ROATAN, HONDURAS
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MT. HOOD TERRITORY, OREGON
Oregon’s historic Mt. Hood Territory is only a 30-minute drive from Portland, Oregon, but the rural area’s signature 11,245-foot peak and surrounding Willamette Valley still maintain the same exploratory sense of adventure once recorded in the journals of Lewis and Clark and some of the Oregon Trail’s first settlers. More recently, the cinematic beauty of the Pacific Northwest territory could be seen in last year’s Academy Award-nominated film, Wild, starring Reese Witherspoon on an epic journey along the Pacific Crest Trail. WILD SIDE: All but seven of the movie’s scenes were filmed in Oregon, but travelers don’t have to commit to the same 1,100-mile stretch of the Pacific Crest Trail that Wild writer Cheryl Strayed embarked upon to witness some of the film’s most stunning backdrops. The local Mt. Hood Adventure outfitters can tailor customized hikes that lead to iconic landmarks, like Timberline Lodge (est. 1935), that were featured in the movie. mthoodadventure.com DO: Timberline Lodge, located within Mt. Hood National Forest, is no stranger to the silver screen. The national landmark was first made famous by Stanley Kubrick, who used it as the exterior of the Overlook Hotel in his 1980 classic, The shining. U.S. Forest Rangers lead free daily tours of the WPA-era lodge, which is also home to the longest ski season in North America, with snow on the ground and daily lift service through Labor Day. Summer lift day passes cost $60. timberlinelodge.com
Mt. Hood
Timberline Lodge
EAT & DRINK: Mt. Hood Territory’s craft beer scene is having a moment right now, with towns like Oregon City becoming new epicenters of buzzworthy breweries like Feckin Irish Brewing and the highly anticipated Coin Toss Brewing Co., set to open in June. Sample the latest microbrews along Main Street or explore more of Clackamas County via a new bike concierge program that offers customized routes to several Willamette wineries and farms. feckinbrew.com; cointossbrewing.com; thebikeconcierge.com DON’T MISS: The new seasonal Field & Vine dinners (March-Dec), an exclusive farm-to-table dining experience, features a six-course meal, locally sourced from the various Mt. Hood Territory farms and wineries where the dinners are hosted. Reservations are required for the Saturday night affairs, with tickets starting at $85. fieldandvineevents.com
Williamette Falls
STAY: The best way to experience the territory is in your very own log cabin and Mt. Hood Vacation Rentals offers a wide range of private guesthouses, from rustic riverside cabins to luxurious mountain chalets, with rates to fit every budget. The Resort at The Mountain has an approachable, all-inclusive vibe, with a 27-hole golf course, spa, and complimentary nature concierge that can book offsite adventures, like mountain biking daytrips and whitewater rafting tours. Standard rooms start at $120. mthoodrentals.com; theresort.com WHEN YOU GO: Mt. Hood Territory is a short drive from Portland International Airport, with round trip fares from Austin starting around $350. Visit mthoodterritory.com for more information.
Williamette Falls
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Grand Rapids, located a few hours from Detroit and just east of Lake Michigan’s Gold Coast, has emerged as an important arts destination in recent years—without acquiring the highbrow pretensions of larger epicenters like L.A. or New York. Residents of this bustling riverfront city like to keep things casual, with an array of public art and community-oriented green spaces (some designed by world-renowned artists like Maya Lin), a beloved craft beer scene, outdoor music festivals, and a faction of fitness buffs that can be seen hiking, biking, and kayaking in droves all throughout the Grand River— the city’s historic main artery.
DO: Head straight to the Riverwalk hike and bike trails for a vigorous overview of Grand Rapids’ crown jewel, the longest river in the state of Michigan. Crisscross the gentle rapids of “The Grand” on the historic Sixth Street Bridge or the pedestrian-only Blue Bridge, stopping off at sites like the Gerald R. Ford Presidential Museum. Bikes can be rented at most local cycle shops and GR Paddling, a conveniently located downtown operator can organize a variety of kayak excursions. grpaddling.com SEE: The innovative exhibits at the Grand Rapids Art Museum and student-led shows at downtown’s Kendall College of Art & Design are not to be missed. But travelers can expect to see works of art everywhere they turn, from abstract installations anchored in the middle of the Grand River to interactive “tire swing” sculptures in public plazas—even the city’s garbage trucks are adorned with brightly colored graffiti murals. Annual gatherings further ignite
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the city’s creative flames, like the Festival of the Arts (June 5–7) and ArtPrize (Sept–Oct), an international art competition featuring more than 1,500 artists and hundreds of thousands of attendees who act as both spectator and judge. artmuseumgr.org, artprize.org DRINK: Last year, usA Today readers voted Grand Rapids as the “Best Beer Town” in the country. Discover why at more than a dozen local breweries, including Grand Rapids Brewing Co. (Michigan’s only USDA-certified organic brewery), not to mention award-winning pubs and outdoor beer gardens, like HopCat and Founders Brewing Co. foundersbrewing.com, grbrewingcompany.com EAT: Grand Rapids is also getting attention for its “farm to fork” movement, from the locally sourced fare found at the city’s most popular gastropubs to the range of artisanal attractions at the Downtown Market—a mixed-use facility featuring daily farmers’ markets, cooking classes, rooftop gardens, and other culinaryfocused special events. downtownmarketgr.com DON’T MISS: The Frederik Meijer Gardens and Sculpture Park, an impressive 158-acre property with sprawling sculpture gardens and botanical offerings like a tropical conservatory and a carnivorous plant house, also hosts a popular summer concert series (June–Sept). Their outdoor amphitheater, with terraced lawn seating that looks like sculpture itself, will welcome dozens of headlining acts this year, including The Beach Boys and Austin’s own Gary Clark Jr. meijergardens.org STAY: Downtown’s Amtrak Grand Plaza Hotel has it all—a great location, upscale accommodations, and scenic views with rooms overlooking the Grand River. Rates start at $200. amwaygrand.com WHEN YOU GO: Round trip flights from Austin to Grand Rapids’ Gerald R. Ford International Airport start at $400.
photo courtesy of Experience Grand Rapids
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GRAND RAPIDS, MICHIGAN
Cheeca Lodge Beach
down the lone Overseas Highway, stopping off at any seaside café, scenic photo-op, or secluded beach that strikes your fancy. DO: Get an aerial overview of the southernmost beaches in the continental U.S. with the trusty guides at Sunset Watersports, the oldest parasailing operator in Key West. Tandem (two-person) rides are only $75. The Keys’ offshore coral reefs are also worth exploring on snorkel or scuba diving tours, with several charter options available at Key Largo’s John Pennekamp Coral Reef State Park. Two-hour trips start at $30. sunsetwatersportskeywest.com, pennekamppark.com PIT STOP: Travelers can book a variety of charters throughout the Upper and Middle Keys, from deep-sea fishing excursions to sunset cruises, but crowds flock to piers like Robbie’s of Islamorada just to experience the shock and awe of hand feeding tarpon. The behemoth local game fish are known to unexpectedly catapult out of the water to snag dangling baitfish, sold by the bucket for a few bucks each. robbies.com
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FLORIDA KEYS
The Florida Keys, the famed archipelago of 1,700 or so islands trailing off the tip of the Sunshine State, is the kind of tropical paradise that lives up to the picture-perfect portraits seen in glossy magazine ads and airport kiosk postcards. There’s no Photoshop needed for these palm tree-lined beaches, but there are plenty of reasons to venture beyond the shore—from deep-sea fishing and parasailing to snorkeling and street festival reveling. Take a road trip along the 113-mile stretch of the Overseas Highway, spanning the string of islets from Key Largo to Key West (aka Mile Zero), to discover what locals call the “Conch Republic.” Its alluring (and admittedly contagious) mañanapaced way of life has a tendency to make travelers feel far away from the mainland.
GETTING AROUND: The best way to soak up the Keys’ sprawling beauty is to rent a car and leisurely cruise up and
DON’T MISS: Gather with sundowners from all walks of life at the nightly Sunset Celebrations at Key West’s Mallory Square and watch the last rays disappear over the Gulf of Mexico. The menagerie of attendees, from local artists and musicians to tightrope walkers and fire breathers, make the quirky street fest an ideal way to kick-start a night of barhopping on Duval Street. For travelers that prefer the peace and quiet of smaller Lower Keys like Big Pine, the endangered Key deer—an adorably pint-sized, white-tailed species—can be seen bounding between the shore’s mangrove trees every night at dusk. STAY: Pitch a tent at Bahia Honda State Park, a 500-acre nature preserve boasting some of the Keys’ best beaches, just an hour from Key West. Enjoy the isolated beauty of 80 private campsites, starting at $36 during peak summer months. Further north in Islamorada, the Cheeca Lodge & Spa is the ultimate splurge, with a golf course, tiki bar, and plush oceanview suites with private lanais and jacuzzis. Rooms start around $200. bahiahondapark.com, cheeca.com WHEN YOU GO: Travelers can fly into Key West International, with round trip fares from Austin starting under $600, or find flights for half the price into Miami International, located an hour’s drive from Key Largo. Visit fla-keys.com for more information. afm 05.2015 • AU STI N FITMAGA Z IN E . C O M • 43
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photography by Brian Fitzsimmons
MARBLE FALLS
This town may not be at the top of your travel list now, but spend a weekend in this outdoor-lovers mecca and you won’t make that mistake again. Start your trip to Marble Falls (population 6,128) off with an adrenaline rush at Hidden Falls Adventure Park. An afternoon group Jeep off-roading tour led by Trail Park Director, Bryan Reiswig, had a recent excursion of AFm staffers holding on (to each other) for dear life. 05.2015 • AU STI N FITMAGA Z IN E . C O M • 47
48 • AU STIN F I TM AGAZI NE. C O M • 05 .2 015
Bastrop State Park
BASTROP
Located in the heart of the Lost Pines region of Central Texas, and only a 30-minute drive east of Austin, lies the historical town of Bastrop. Nestled on the banks of the Colorado River, the town’s rich history dates back to the 1800s when it was first established as the principal settlement in Stephen F. Austin’s “Little Colony.” Whether you’re looking to satisfy your sweet tooth with some chocolate covered strawberries at The Sugar Shack (sugarshackbastrop.com) or are wanting to elevate your western wear attire at The Rhinestone Cowgirl, this town has a niche shopping scene for whoever joins you on your daytrip excursion. The local country cooking at Maxine’s on Main is sure to make you feel right at home in this quirky yet charming town. Our pick: Order a fried green tomato BLT with a side of griddlecakes or a plate of chicken fried chicken and mac and cheese. (maxinescafe.com) When you’re ready to explore the more natural side of town, let the friendly folks at Rising Phoenix Adventures or the Bastrop River Company equip you with your floatation device of choice— from inner tubes and canoes to stand-up paddleboards and kayaks. Whether you opt to spend an hour or a day on the river, an endless stretch of sun- and water-soaked exploration awaits. (risingphoenixadventures.com; bastropriverco.com) The Lost Pines region is significant to Texas because it represents the westernmost stand of loblolly pine trees in the U.S. This rebellious, skyward-reaching stand is
separated from the East Texas Pineywoods region by almost 100 miles. While wildfires that spread through the area in 2011 affected 96 percent of Bastrop State Park, the popular pine tree paradise is still open to the public. With its endless lush greenery, the 6,600-acre park offers visitors the opportunity to partake in a multitude of activities—from hiking and camping to fishing and canoeing on the banks of the park’s lake. Pedal away any lingering city stress with a 12mile sunset bike ride to nearby Buescher State Park. Pitch a tent and fall asleep to the harmonious chirping of the crickets and cicadas. Or, if you feel like treating yourself, hit the hay at the Hyatt Regency Lost Pines Resort and Spa—where you can enjoy a guided horseback ride through the piney-woods or unwind with a float around the lazy river pool. (lostpines.hyatt.com) In the morning, grab yourself a quick, caffeine pick-me-up at Coffee Dog, a local coffee shop that roasts and brews their bean selections in-house. Our pick: Order an iced “Dog Bite”—coffee with a double shot of espresso— and pair it with a “Mad Dog” Cinnamon roll. (coffeedoginc.com) On your way out of town, be sure to stop at the Old Iron Bridge and cast your spit into the river. “Spitting off the bridge” has become somewhat of an unwritten town tradition in recent years. The idea originated from one resident’s recollection of an old episode of The Andy Griffith Show in which Opie is assigned the task of entertaining his female cousin. At a loss for what they should do, Opie suggests to her, “Wanna go spit off the bridge?” —Mercedes Cordero
photo by Miles Bintz, flickr.com
“You better like the people you’re out here with,” Reiswig said as he shifted the Jeep into low gear, slowly inching our staff up the side of a steep and sketchy rock face. We all agreed: It felt like an adult-version of a roller coaster ride. “I’ve never had a ride where I was like, ‘Man, that was boring. That wasn’t challenging,’” Reiswig said. More than 200 acres of trails traverse the 3,000-acre park; making it the perfect place to rent a couple of ATV’s and head out for a day of exploration—crossing over Turkey Creek and easing your way down into Carnage Canyon. On a clear afternoon, spot the Loop 360 towers from the top of the property’s highest plateau—Wildcat Mountain. Keep an eye out for gray and red foxes, wild turkeys, and the sound of the endangered black-capped vireo and golden-cheeked warbler who call the adjacent Balcones Canyonlands National Wildlife Refuge home. The park could easily appeal to the mudding, mountain biking, and Spartan racing crowds. Instead, Reiswig said, Hidden Falls aims to keep its eye on attracting families; offering fun, outdoor activities that morph into memorable experiences. (hiddenfallsadventurepark.com) After you’ve seen your life flash before your eyes a few times, head into town for dinner at the iconic Blue Bonnet Café. Known for their homemade, “mile-high” meringue pies, we won’t judge if you eat your dessert first. Our pick: It’s a tossup between the chocolate and coconut cream. (bluebonnetcafe.net) Rest your head for the night at Bella Vista Bed and Breakfast. A short drive from the town center, this riverfront property is situated on 35 fairytale-like acres of farmland. Choose your pick from one of three private rooms or book the two-bedroom Cowboy Cottage. Wake up in the morning to a hearty, home-cooked breakfast and return in the evening to home-baked cookies and pastries. (bellavistabedandbreakfast.com) Spend the morning hours exploring the inlets of Lake Marble Falls via the best water transportation method known to modern-day man—stand up paddleboards. Let the staff at Go Paddle Down set you up with a SUP and you’ll soon be on your way. Just remember: the worst thing that can happen is you fall in. Which, come summertime in Central Texas, is the least of your worries. (gopaddledown.com) Fuel up for your next outing with an order of chorizo, potato, egg, and cheese breakfast tacos from Super Taco. (Located at 2200 US-281.) After lunch, head over to Fly Texas for a hang gliding flight over Lake LBJ—aka, Lake Marble Fall’s sibling. Watch the water slip out from under you as you and your tandem-flying instructor are pulled up into the sky behind a boat. At 2,000 feet, you and the boat cut ties—a thrilling split second in time where you start letting gravity and wind thermal direction do all the speed work. Your landing pad: an easy glide back down to the water. (fly-tx.com/paramotoradventures) Reward yourself for surviving your death-defying feats with dinner at River City Grille. Take a seat on the second story wooden deck overlooking Lake Marble Falls and allow the weekend’s adventures to catch up to you. Watch in reflective awe as the coral-hued sun sinks beneath the shimmering blue horizon. (rivercitygrilletx.com) It’s hard not to feel stumped as to why you hadn’t made it out here earlier. Now, you tell yourself, you know better. —April Cumming
JANUARY 2015 Huffington Post and SELF Magazine
BEST OF THE BEST. T O P G Y M I N T H E N AT I O N
PURE AUSTIN Quarry Lake, Austin TX “Outdoorsy types will find a lot to love about this gym, which overlooks its own private lake, encircled by a running trail. When you’re not strengthening your core in a paddleboard-yoga class or on the stunning two-story rock-climbing wall, you can watch the action unfold out of the gym’s soaring windows or from the cycling and yoga deck. Next trip, we’ll visit a grocery store with a staff R.D. for a personalized nutrition session.” – Reporting by Jolène Bouchon
THE INDOOR GYM FOR OUTDOOR PEOPLE
05.2015 • AU STI N FITMAGA Z IN E . C O M • 49
Enchanted Rock
FREDERICKSBURG
Discover a diamond in the rough just an hour and a half drive west of Austin. The town of Fredericksburg, founded in 1846, has many reasons for its timeless popularity. Chock full of German culture, history, and food, Fredericksburg tantalizes the modern-day explorer with its wide range of year-round activities—from historic sites and museums to downtown shops and art galleries, to outdoor beer gardens for those simply looking to relax and while the day away. Start your trip to this idyllic getaway off on the right foot with a visit to Enchanted Rock State Natural Area. The exposed 50 • AU STIN F I TM AGAZI NE. C O M • 05 .2 015
Adam Barker Photography
Forget about oil for a second. This historic boomtown resting on the outskirts of civilization in the North Texas Hill Country has another goldmine on its hands. Located less than a four-hour drive north of Austin lies The Wildcatter Ranch, a 1,500-acre cattle ranch, resort, and spa. A mile-long, crushed limestone driveway is the welcome mat to your weekend (or week) of repose. Winding its way past the property’s treasured herd of Longhorns, the path builds anticipation as it scales up a bluff to reach the “Resort Ranch on the Texas Range.” If the natural beauty unfolding from the
view at the top doesn’t take your breath away, the wind gusts sweeping across the wideopen plains just might. Pick up your room key and make yourself comfortable in one of the resort’s charming hotel rooms or upscale, western-themed cabins. Our pick: The Buffalo cabin. With its soaring, wood-beamed ceilings and stained concrete floors—not to mention the imploring buffalo head hanging above the focal point fireplace—it’s hard not to become a homebody. Once you’ve managed to pull yourself away from the plush, leather-pillow laden bed, put on your best pair of cowboy boots. You don’t want to miss a meal at the Dinner Bell—the Wildcatter’s on-site steakhouse that serves the best Chicken Fried Steak
Travis Perkins Photography
GRAHAM
west of the Mississippi. (Okay, that claim may not be true. But it’s for sure the best Chicken Fried Steak you’ll find in town.) A short soak in the hot tub (or swim in the infinity-edge pool) will have you seeing stars—literally; look up and get lost in the night sky. In the morning, recline in a rocking chair on your personal patio. Pour a cup of coffee and admire how the sun casts its light over the countryside; slowly awakening the land acre by acre from its dark slumber. Like any ranch, activities start early here at Wildcatter. Join the property’s outgoing cowboys on a morning Longhorn cattle feeding or saddle up on horseback, navigating portions of the property’s 25-mile trail system as you and your trusty steed play peeka-boo with the winding Brazos River below. Set aside the afternoon for a guided Jeep tour of the more rough and rocky portions of the ranch before heading back to the barn to work on your sport clay shooting skills or refine your archery aim. Wind down the afternoon with a canoe ride on Conner Creek or book yourself and your significant other a therapeutic couple’s massage. Time has a way of slowing down out here—helping even the most harried of humans hit the pause button. In fact, the drive from Austin goes by surprisingly fast. The wide open, two-lane roads that weave in—and quickly out—of tiny, odd-named towns have their own ways of entrancing you; giving your mind room to roam; allowing you to let go and leave the city behind. (wildcatterranch.com) —April Cumming
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At RAIL, you don’t just get in better shape, you become a better athlete. Our program is designed to be different every time. With each change you awaken different muscles, which makes you move better, react quicker, be stronger in your sport. And in your life. Visit pureaustinspeedshop.com or contact us at railtraining@pureaustin.com for a free trial pass and then be ready to compete better. At everything.
ENGINEERED FITNESS FOR ATHLETIC LIVING
52 • AU STIN F I TM AGAZI NE. C O M • 05 .2 015
Sinya on Lone Man Creek
WIMBERLEY
Cradled by the surrounding hunter green hillsides, Wimberley is more than just another town lying on the outskirts of Austin. Start your weekend off right by taking in a movie under a blanket of stars at the walk-in Corral Theater. The small, outdoor venue allows visitors to enjoy first-run movies for an unbeatable $5 ticket price. Evening attendees are encouraged to bring their own chairs and blankets—as well as beer and wine—to kickback and enjoy a throwback to a simpler time. (corraltheater.com) More of an adrenaline junkie? Book a tour through the treetops with Wimberley Zipline Adventures. The friendly staff takes thrill-seekers on a high-flying adventure over a course comprised of five long and five short lines. When given the go ahead, let go and soak in the majestic, 360-degree views as you soar over the surrounding countryside—mimicking the hawks drifting effortlessly on the wind thermals above. (wimberleyzipline.com) After working up a sweat, cool off at the 30-foot deep Jacob’s Well. The natural, artesian spring and underwater cave doubles as a swimming hole come summer. The only disturbance you’ll encounter at this outdoor oasis is the sound of the occasional daredevil taking the plunge from a precariously balanced rock hovering high above the spring. Refuel and reenergize from the day’s activity at Brewster’s Pizza. Patience is key at this locally owned and operated joint, but the homemade, hot and cheesy creations are worth the wait—especially when paired with an ice-cold beer. Our pick: The Carnivore. Topped with pepperoni, sausage, beef, Canadian bacon, and even more bacon, each bite tastes like a savory slice of heaven. (wimberleybrewingcompany.com) Hide away for the night at the deceivingly rustic, canvas-canopied treehouse, Sinya on Lone Man Creek. Top-of-the-line amenities—from an outdoor fire pit (perfect for roasting S’mores) to the seductively curtained-off clawfoot tub— have earned this glamping getaway numerous awards throughout the years. (hillcountrysinya.com) Looking for more of a family feel? Montesino Ranch offers activities from hiking and biking to fishing and swimming along the Blanco River. Lose yourself in the property’s actively bustling yet serene surroundings. (montesinoranch.com) afm —Kimberley Carmona
photo courtesy of hillcountrysinya.com
granite dome was created over a billion years ago by a large uplift of magma. Many myths and stories surround the monolith. Tonkawa Indians who once lived in the area claimed they heard ghosts having nightly campfires on top of the dome. (According to geologists, the crackling sounds they heard were likely those of the rock surface creaking as it constricted during the cool, evening hours.) Today, adults and kids alike compete to see who can scale the weathered formation the fastest. After a full day of activity, pull out your sleeping bag and binoculars and fall asleep under the stars. Enchanted Rock is one of two parks in the state of Texas designated as an International Dark Sky Park. (tpwd.texas.gov/ state-parks/enchanted-rock) Be sure to bring an empty suitcase with you. Shops have never been as enticing as the ones you’ll find lining the streets of downtown. Veteran visitors to Fredericksburg have their favorites, but we can’t pass up a stop at Earthbound Trading Company, Henfeathers, Dogologie, or Circle E Candles. If all this sightseeing has you feeling hungry, you’re in the right place. Our pick: Reserve a table at the cozy Vaudeville Bistro. Spend the evening playfully pairing wine selections (sourced from area vineyards) with charcuterie as a live, acoustic guitarist strums away in a dimly lit corner. (vaudeville-living.com/gourmet/bistro) Or, take a seat at the Ausländer Restaurant— Ausländer meaning outsider, foreigner, or tourist in German—if you’re craving more traditional, German fare. If you’re up for a short, scenic drive, head north on State Highway 16 until you see the sign for Cooper’s BBQ in Llano. Trust us, their smoked brisket and sweet tea are worth the side trip. (theauslander.com; coopersbbqllano.com) Unwind from the day’s adventures at one of the Fredericksburg Herb Farm’s fourteen cottages; taking an evening stroll in the blossoming gardens before tucking yourself into bed. (fredericksburgherbfarm.com) Grab your bike in the morning and head for the hills. Spend the morning pedaling the area’s famous Willow City Loop; 13 miles of wildflower blanketed fields and meandering creek crossings. Cap off your stay in Fredericksburg with brunch at the Herb Farm’s farm-to-table restaurant. Our pick: The Honey Chicken and Waffles with a Prickly Pear mimosa. Don’t leave town before stopping in next door at Urban Herbal. Family owned since 1984, this herb store beckons visitors inside with the smell of therapeutic lavender sachets, floral perfumes, and coffee body scrubs. (urbanherbal.com) Extra pat on the back if you stop for a bag of peaches at a farm stand on the way home. —Mercedes Cordero
2015 AFM FITTEST EVENT GUIDE @ A U S T I N F I T
# A F M F I T T E S T
WORDS FROM OUR STAFF
Keep Austin Fit, Alex Earle, Associate Publisher Diane Vives, Test Director James Russel, Event Director Laurie Gotcher, Score Coordinator
54
all photos by Brian Fitzsimmons; bottom photo by Travis Perkins
W
e’re back at it again. The AFM FITTEST team is excited to put on this truly unique, community fitness field day. We cannot thank our sponsors, competitors, spectators, and volunteers enough for your continued enthusiasm and support for this event. Now in its fourth year, the AFM FITTEST continues to grow in all aspects. Individual participation has grown 30 percent year over year, and the team divisions have more than doubled. More than 40 companies have since come together as sponsors to help make this day possible. We believe these stats to be evidence that we’re staying true to our mission of getting people active. A few improvements to note include the flexibility in the Team Division and the addition of the Heroes category. Teams are now comprised of two, three, or four people of any gender and age over 18. This should help some of you better form your team. Plus, the distribution of tests across your teammates is at your discretion. As a team, you must complete all 12 tests, but there’s no requirement on how many each team member must do. For example, a team of two can split the tests of evenly, each doing six tests. Or one member could do just one test, and the other do the remaining 11. The Heroes Division is an exciting new team category reserved for our active and veteran military personnel, as well as Police, EMT, and Fire Departments. While finding the 10 fittest individuals in Austin is part of our mission, I want to reiterate that our bigger objective is to encourage everyone to participate in fitness. We realize that 12 fitness tests can be intimidating. We understand the competitiveness that comes with testing your fitness all the while amongst a group of your peers. The idea of participating can be unfathomable for some. That said, I encourage you to think about the importance of physical fitness, discipline of making a plan to train, and the satisfaction of accomplishing something. Whether it be the AFM FITTEST or any other active event, I hope that you take the next step, hop, and trot towards an active lifestyle.
2015 AFM FITTEST EVENT SCHEDULE @ A U S T I N F I T
CHECK IN All participants should arrive 45 minutes prior to their heat’s start time. After check in, all participants should meet under the Red Bull Start Zone tent 30 minutes prior to their scheduled heat start time; you must be present 15 minutes beofre your heat start for roll call.
HEAT NO.
DIVISION
START TIME
APPROX. FINISH TIME
1
50-59, Over 60 Female
7:00 A.M.
8:45 A.M.
2
50-59, Over 60 Male
7:20 A.M.
9:30 A.M.
3
40-49 Female
7:40 A.M.
9:50 A.M.
4
40-49 Male (Group Alpha)
8:00 A.M.
10:10 A.M.
5
40-49 Male (Group Omega)
8:20 A.M.
10:30 A.M.
6
30-39 Female
8:40 A.M.
10:50 A.M.
7
30-39 Male (Group Alpha)
9:00 A.M.
11:10 A.M.
8
30-39 Male (Group Omega)
9:20 A.M.
11:30 P.M.
9
19-29 Female
9:40 A.M.
12:10 P.M.
10
19-29 Male (Group Alpha)
10:05 A.M.
12:20 P.M.
11
19-29 Male (Group Omega)
10:25 A.M.
12:35 P.M.
12
Teams (Service Heroes/Open)
11:30 A.M.
1:30 P.M.
13
Teams (Corporate)
11:50 A.M.
1:50 P.M.
14
Teams (Gym)
12:10 P.M.
2:10 P.M.
*Schedule is subject to change. Please refer to www.afmfittest.com for an up-to-date event schedule. Competitors will receive email notification prior to the event with any updates.
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HOW IT WORKS
Athletes will move through the 12 tests, in order, with their assigned division. (See Test Descriptions page.) Each division has an assigned heat 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 each test, athletes must sign 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, One-Mile, and 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.
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. Please stay with your heat 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.
Once a heat is finished, participants are welcome to come and go as they please. 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.
SHARE YOUR AFM FITTEST EXPERIENCE VIA SOCIAL MEDIA: Tweet and post Instagram pictures to @AustinFit and include
#AFMFITTEST #KEEPAUSTINFIT 05.2015 • A FMF I T T E ST. C O M • 55
2015 AFM FITTEST DIVISIONS @ A U S T I N F I T
# A F M F I T T E S T
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:
OPEN DIVISION Team comprised of any group of people who’d like to enter into the team competition. No affiliation with a company or gym is required. This is ideal for family, friends, or any combination of those you’d like to work together as a team and win the AFM FITTEST. CORPORATE DIVISION Team comprised of employees representing the company. Multiple teams per company are allowed. All team members must be a current employee or family member of an employee of the company. GYM DIVISION Team comprised of employees and/or members representing the gym. Multiple teams per gym are allowed. All team members must be a current employee or active member of the gym.
INDIVIDUAL COMPETITION The Individual Division will be age group based divisions. Each age group will be assigned a heat time and go through all 12 tests together as a group. The top competitor in each age group will be identified based on their composite test scores. MEN
WOMEN
19-29
19-29
30-39
30-39
40-49
40-49
50-59
50-59
60+
60+
(Must be a resident of Austin, TX to be eligible for the FITTEST title) 56 • A F M F I TTEST. C OM • 0 5. 2015
HEROES DIVISION Team comprised of Military personnel, Fire, Police, EMT, veterans, or other armed forces/ first responders representing their organization/unit. Multiple teams per organization are allowed. All team members must be part of one of these organizations: Police, Fire, or EMT Department, or Military or National Guard. Teams can be made up of any combination of competitors. There is no requirement other than a minimum of two or maximum of four people per team, and all competitors must be at least 18 years of age. Each team member must do at least one test, however, teams can divide up the tests how they like based on their team’s strategy. 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.
RAIN OUT POLICY 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. An alternative date of Saturday, June 13, 2015 will be the alternate date for the AFM FITTEST if weather forces a postponement.
2015 AFM FITTEST EVENT INFORMATION @ A U S T I N F I T
# A F M F I T T E S T
9.9.13 FOR PRINT ONLY
LOGO ONLY 2 color, 1 color, black, grayscale
SPONSORS
LOGO + LOGOTYPE on Note: background show
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 LOGO + LOGOTYPE 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 Verticle format, 2 color, 1 color, black, grayscale healthier lifestyle by sponsoring the 2015 AFM FITTEST.
BENEFITING
The
Horizontal format 2 color, 1 color, black, grayscale
The Flatwater Foundation is dedicated to providing those diagnosed with cancer, their families and loved ones access to mental health therapy and family support. This includes access to both traditional and non-traditional methods of psychological counseling. We encourage you to support this local charity by donating at www.flatwaterfoundation.org.
ZONES HEB FIT 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. RED BULL START 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. Trigger Point Performance will be on hand to roll and stretch out competitors before they start. (Note: This area is not open to spectators.) ASPIRE SPORTS DRINK 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 ASPIRE sports drinks on hand, you will receive your much deserved finishers’ dog tag Congratulations are in order; if you’ve made it to the ASPIRE Sports Drink 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. 05.2015 • A FMF I T T E ST. C O M • 57
2015 AFM FITTEST EVENT INFORMATION @ A U S T I N F I T
# A F M F I T T E S T
PACKET PICK-UP
VERY IMPORTANT NOTICE:
THERE IS NO RACE DAY PACKET PICK-UP OR REGISTRATION. ALL REGISTERED PARTICIPANTS MUST PICK UP THEIR RACE MATERIALS:
Wednesday, May 20 @ Pure Austin North 5 p.m. — 8 p.m. Saturday, May 23 @ Rogue Running Downtown 11 a.m. — 2 p.m. Can't make it on May 20 or May 23? Send a friend with a copy of your photo ID to pick up your packet for you. No transfers or refunds are allowed.
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. Bring the provided safety pins with you as well! 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 at the HEB Fit Village
WHAT SHOULD SPECTATORS BRING? 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 HEB Fit 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. 58 • A F M F I TTEST. C OM • 0 5. 2015
WHAT TO LEAVE AT HOME 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.
2015 AFM FITTEST EVENT INFORMATION @ A U S T I N F I T
# A F M F I T T E S T
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.
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: Athletes must check at least 45 minutes before heat start. All athletes must meet under the Red Bull Start 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.
OFFICIAL
START RULES
1) Prior to event: You must be registered and have picked up your packet with official bib PRIOR to the event. 2) On event day: You must check in at the AFM FITTEST Official Check-in Station at least 45 minutes prior to your designated start time. Please double-check your start times on the afmfittest.com website the week of the event.
3) On event day: You must BE PRESENT with the AFM FITTEST Heat Leader for roll call under the Official Red Bull START ZONE 15 minutes prior to your scheduled start time. 4) On event day: It is YOUR responsibility to be in the Official Red Bull START ZONE at your designated start time and listen for any official announcements during the event for time updates and changes. After roll call, DO NOT LEAVE the START ZONE for any reason. You will not be allowed to start the event after your heat has started the first station.
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2015 AFM FITTEST GLOSSARY @ A U S T I N F I T
# A F M F I T T E S T
SCORING
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.
The raw score is converted into a rank per test, with the person who wins that test receiving a ranking of “1” within their field of gender. Then rankings will be separated for each division that will determine the ranking within each specific division. The lowest rank within a division will be the winner of that division. This could be “1” or the first lowest rank appearing in that division could be “14” depending on where the lowest ranking competitor for that division (age group) appears in the overall gender field. To determine the “AFM 10 FITTEST,” raw scores are ranked in the overall field and then rankings are separated within each competitive division. Using the lowest 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.”
DEFINITIONS OF TERMS:
Wave: subgroup within an athlete’s division
Test: : the individual exercise (ex. Standing Med Ball Toss)
Heat leader: guide assigned to lead the specific group through all 12 tests
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)
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 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. Scores for tests attempted are given. Attempts but Fails: If a competitor 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.
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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
Disqualification (DQ): In the case that a competitor or in the Team event 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. 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. 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.
2015 AFM FITTEST MAP @ A U S T I N F I T
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EVENT LAYOUT 1. SPARK FITNESS STANDING MED BALL TOSS 2. STRONGHORN FITNESS VERTICAL JUMP 3. ORANGE THEORY FITNESS 40-YARD DASH 4. PURE BARRE PRO AGILITY SHUTTLE 5. ONNIT MYSTERY TEST 1 6. FITMOB PRECISION THROW
7. EASTSIDE AUSTIN ELITE PULL-UPS 8. CROSSFIT CENTRAL BURPEES 9. CASTLE HILL FITNESS HAND GRIP 10. PURE AUSTIN INTERVAL RUN 11. ONNIT MYSTERY TEST 2 12. ROGUE RUNNING ONE-MILE RUN
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2015 AFM FITTEST TEST DESCRIPTIONS @ A U S T I N F I T
# A F M F I T T E S T
FIND MORE DETAILS & VIDEOS OF EACH TEST ONLINE AT
1
Spark Fitness Standing Med Ball Toss
2
Stronghorn Fitness Vertical Jump
Stand with feet parallel and planted behind designated start line. Hold a six-pound medicine ball with both hands at the center of the torso, with the medicine ball in contact with the body. Perform a chest pass for maximum distance, using both hands with a two-handed release. You may use hips, back, and knees, though rotation of the torso and shoulders is not allowed. Feet must remain planted at all times (heels may come up but you may not step forward and toes must remain in contact with the ground); if you fall forward, lose complete contact with the ground with one or both feet before or during the toss, or do not toss with both hands, you will be disqualified. Distance from the start line to where the ball initially makes contact with the ground is recorded. Best of two attempts is scored. You must initial your score for the judge before leaving the test area.
AFMFITTEST.COM
3
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Start in a standing position with feet in the designated area. Jump up as high as possible, pushing off with both feet at the same time. Reach and hit the highest rung on the Vertech testing equipment with your hand to measure your vertical distance. Best of two attempts is recorded. You must initial your score for the judge before leaving the testing area.
Orange Theory Fitness 40-Yard Dash Start in a static position behind start line in whatever position you choose, though three-point stance is recommended. Listen for the firing of the auditory start pistol; timing starts when it is fired. If your foot crosses the start line before the auditory start pistol is fired, you will be disqualified. If there is an electronic failure or false start in the run group, the entire group will be reset for another race start. If you or anyone false starts a second time, he or she will be disqualified. Run for 40 yards on the grass surface. Your finish time is capture electronically as well as photographically and is measure when your torso crosses the finish line. You will get one attempt, which is recorded in seconds and to two decimal points by the Timing System Director and the official computerized system. Note: there will be a warm-up area for use prior to testing.
2015 AFM FITTEST TEST DESCRIPTIONS @ A U S T I N F I T
# A F M F I T T E S T
5 4
6
Pure Barre Pro Agility Shuttle Start by straddling the center start/finish line with one hand on the line and shoulders square to the timing judge. From that position, the athlete starts the test by running 5 yards in one direction and touches the line with the hand that matches the chosen direction (ex: athlete runs to right side line and touches hand with right hand). The athlete then runs ten yards in the opposite direction, touching the far line with the hand that matches that direction, then returning back 5 yards to run through the start/finish line. The timing judge will start timing when the athlete lifts a hand from line at the start and stops timing when any part of the torso crosses the finish line. The athlete is given the best score of two attempts.
Fitmob Precision Throw Start behind line. You must remain behind the line at all times, though you may back up behind the line if you wish. Using whatever throwing technique you desire, throw a regulation-sized softball through the center of a designated standing and secured target placed at a distance of 25 feet. The center of the square target is 30 ½ inches from the ground, and the dimensions of the target are 13 ½ inches wide by 19 inches tall. Balls that pass through the target strike zone opening are counted as good for 2 points; judges will call out “strike” for every ball thrown through the designated target strike zone. The judge will also call out “target hit” every time any part of the target is hit but does not pass through the strike zone and scores 1 point for that throw. Score is best out of ten attempts. You must initial your score for the judge before you leave the testing area.
ONNIT Mystery Test 1 The mystery tests will be revealed on event day and be visible on the course. The lead judge at each mystery test will explain the mystery test guidelines and scoring as each heat enters the mystery test station. In choosing these tests, consideration has been taken so that there is not a significant learning factor involved in proper execution of the tests. These tests give an additional opportunity for scoring.
The two Mystery Tests will be revealed on the Day 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” has equal preparation. All 12 tests will be used to compile a competitor’s overall score. 05.2015 • A FMF I T T E ST. C O M • 63
2015 AFM FITTEST TEST DESCRIPTIONS @ A U S T I N F I T
# A F M F I T T E S T
7
Eastide Austin Elite Fitness Pull-Ups Start in a vertical hanging position, arms fully extended, and body in a vertical line. Palms face outward and are shoulder width (or greater) apart. If you start with your knees bent, they must remain in that position throughout the entire repetition. Pull body upward without kipping, swinging, or kicking your legs during the upward movement until your chin is even with or goes above the bar and then return to the fully extended, vertical hanging position as seen at the start for each good repetition. Kicking will be judged as either knees or hips changing from an extended position to more than 90 degrees during the pulling motion. Judges will call out “no count” for repetitions that are not scored (you can ask for a quick explanation, but both hands must remain on the bar while you do so), and the test continues until you release one or both hands from the bar. While re-gripping is allowed, hanging from one hand for more than three seconds will cause the judges to stop the test and record your last repetition. Score is total number of good repetitions counted. You must initial your score for the judge before leaving the testing area.
8
9 Castle Hill Fitness Hand Grip
CrossFit Central Burpees The Burpee measures total body strength, endurance, and power. Athlete starts at the common start point, which is 3 feet in front of a 15-pound weight plate, until the the sound of the starting whistle. Athlete takes the entire body to the ground; the chest must touch the ground in front of plate. Athlete jumps up in front of plate and landing with both feet, left and right, entirely on top of the plate. NOTE: No part of either foot can touch the ground while standing on the plate. While standing on the plate, the athlete comes to full extension in the hips and shows control. To complete one good repetition, the athlete then jumps off the plate, landing back in front of the plate. Judges will score a good repetition based on completing the following —landing in front of the plate with chest touching the ground, jumping onto the plate with both feet on the plate, standing upright on the plate while showing the hips completely open in full extension, and jumping back off the plate to return to the front—before returning body to ground to begin the next repetition.
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Stand and hold the dynamometer in your dominant hand, with feet planted in either a bilateral or staggered stance. You must use the same hand for both attempts and may not practice with either hand prior to test. Extend your arm straight out from your shoulder, with shoulders square to the judge. Squeeze the dynamometer with a consistent, maximal effort for no more than two seconds. No jerking or pulsing is allowed, and stepping or lunging forward will cause you to be disqualified; once your feet are planted, you can’t move them. Judges will read the results from the dynamometer, which is listed in pounds with no decimal points. Score is highest number of two attempts on the same hand. You must initial your score for the judge before you leaving the test area.
2015 AFM FITTEST TEST DESCRIPTIONS @ A U S T I N F I T
# A F M F I T T E S T
11
ONNIT Mystery Test 2 The mystery tests will be revealed on event day and be visible on the course. The lead judge at each mystery test will explain the mystery test guidelines and scoring as each heat enters the mystery test station. In choosing these tests, consideration has been taken so that there is not a significant learning factor involved in proper execution of the tests. These tests give an additional opportunity for scoring.
10 Pure Austin Interval Run
Rogue Running One-Mile Run
Wearing your timing chip, go to the designated pre-race zone; you will be called out in run groups based on the preStart in a static position at the start line with assigned groups written on your bib that were used in the your entire body behind the line. Cones are 9.9.13 PRINT ONLYlevels of 16, 18, 20, 22, 24, 40-Yard Dash. Start in a static standing position behind start placedFOR at interval Print Colors: Blue = C75 M24 Y0 K0 line. You must stay on marked path of the designated running 26, 28, 30, 32, and 34 yards from the start Red = C0 M84 Y59 K0 Black = C33 M33 Y33 K100 area and complete the one-mile distance. Time is recorded line. A single timing judge placed at the start Gray = C45 M36 Y35 K2 electronically when the timing chip crosses the finish line. line will begin the run with a whistle. Run to or color match: Blue = PMS 2995 Scoring is to two decimal places. the first cone (level 1 at 16 yards) and touch Red = PMS 032 Black 100%, Gray 50% black the line with your foot. Turn and run back, crossing the start/finish line with any part LOGO + LOGOTYPE on busy background LOGO ONLY of your2body. You will hear a whistle that Note: background shown here does not reproduce color, 1 color, black, grayscale finishes the run attempt at level 1 and desigFairview Drive nates the start of the 10-second rest period to return to the start position. The timing judge will then whistle to start the next interval (level 2 at 18 yards). Each interval must be completed in ten seconds by crossing the finish line with some part of your body. You LOGO + LOGOTYPE will progress through each interval until you Verticle format, 2 color, 1 color, black, grayscale fail to cross the finish line before the 10 second whistle. Score is the last level completed (1-10+). If you complete level 10, continue at repeating level 10 for additional points (so a score of 11, 12, etc., is possible) until you reach failure. You must initial your score for Horizontal format you leave the testing area. the judge before
12
2 color, 1 color, black, grayscale
05.2015 • A FMF I T T E ST. C O M • 65
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66 • AU STIN F I TM AGAZI NE. C O M • 05 .2 015
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Too Hot To Trot: Choosing Between the Treadmill and the Track 74 • AU STIN F I TM AGAZI NE. C O M • 05 .2 015
W
elcome to May in Austin! Whether you are new to the area or anticipating your twentieth summer in the city, the height of summer in Central Texas can be hard to combat when training for any race. With average temperatures approaching 90 degrees Fahrenheit, many people opt to hit up that lonely treadmill or seek out the local indoor running track rather than tempt fate with the thought of collapsing from heat exhaustion in front of Ryan Gosling on the trail. (Or maybe that would be a perfect "meet-cute"? Lady passes out running on the trail and Gosling saves the day?) If you're planning on running a race in Austin this summer, how should you train if not outdoors? Should you use a treadmill or an indoor track? Whatever you choose, the effect of the heat index in combination with your core temperature and thermodynamics can make a difference in your training outcome. When we run outside, there are factors working both for and against us. Outdoor and even indoor track running require high levels of metabolic expenditure due to the increased force required to overcome air resistance. However, it is that same air movement that promotes cooling of the body by creating a skin-to-body/ core temperature gradient. On the other hand, treadmill running creates a sort of insulation around the runner that limits the dissipation of body heat. This is due to its stationary frame of reference and therefore lack of resistive airflow. Since your core temperature and level of fatigue will rise without the dissipation of body heat, proper core cooling equates to optimum running performance. It would seem then that we should avoid the treadmill when training for an outdoor running event in the Austin heat, but the authors of a recent National Strength and Conditioning Association (NSCA) article actually found the opposite to be true. The researchers hypothesized that, due to the poor thermodynamics inherent in treadmill training, a runner performing a 10K time trial on a treadmill at one percent grade should have longer run times than a runner training on a 200-meter indoor running track. However, they found runners performed better (faster times) on the treadmill than the indoor trackâ&#x20AC;&#x201D;but this was not necessarily due to thermodynamics. The subject's skin temperature was found to be higher
on the treadmill than on the track, thus supporting the decreased convective thermal gradient theory. However, they also discovered a surprising difference in pacing strategy between the treadmill and indoor track run that was ultimately altering performance. During the first kilometer of the indoor track trials, the subjects ran 9 percent faster than their average outdoor 1K pace. This resulted in a progressively slowing kilometer pace, thus producing an overall longer run time. Compare this to the first kilometer on the treadmill where subjects ran 2 percent slower than their average remaining 1K time, and had a more consistent pace strategy throughout the remainder of the run. Despite the poor thermodynamic heat gradient and a slower start, the subjects were still pulling out a faster time on the treadmill! So what do these results mean for your training? First, interpret your treadmill running pace cautiously. Although the heat conditions on the treadmill are less favorable than the indoor track, your pace on the treadmill may still be faster than your outdoor pace. A 1 percent treadmill incline grade is suggested to mimic outdoor running. The incline grade increases metabolic demand, thus imitating the energy required to run against air resistance outdoors. (Keep in mind that rising core temperature also increases metabolic demand. Therefore, if you know you're going to be running a summer race in Austin and will be battling 100 degree temperatures, you may want to challenge your body more appropriately by increasing the percent incline. This will help you get a more realistic replication of your pacing strategy in unfavorable conditions.) Second, you may want to skip the treadmill all together! The indoor track may give you a more realistic idea of your natural pacing strategy while replicating the energy expenditure required in running outdoors. Just remember to monitor that first kilometer pace and rein it in if necessary to maximize your energy over the entire run. (Just think how impressed Ryan will be when he sees your fabulous ponytail blowing elegantly in that marvelous thermal heat gradient.) Either way, summer running in Austin can be a beautiful struggle. However, understanding how to modify your indoor training to most appropriately reflect your true outdoor performance means you can enjoy a summer full of all the amazing races this city has to offer. afm 05 .2015 â&#x20AC;˘ AU STI NF ITMAGA Z INE.CO M â&#x20AC;˘ 75
Medicine in Motion Martha Pyron, MD
Family and Sports Medicine ~ Concussion Management ~ Rehabilitation ~ Nutrition ~ Personal Training
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INJURIES ARE GOOD FOR YOU Those posters hanging in the gym locker room are true. Pain really is weakness leaving the body. BY DR. DANIEL BOCKMANN, D.C.
H
ow could a sports injury like an ankle sprain, a meniscus tear, or even a broken bone actually be good for you? It seems counter-intuitive, I know. And the answer might surprise you. Before we get to that, let's first define what an injury actually is. An injury happens when you ask a particular body part to do a job that is beyond its capacity, and it fails. That failure can be small or big; minor to catastrophic. For example, a bruise is an injury caused by an impact to the skin with more force than the capillaries can withstand, causing them to rupture. A fracture is an injury caused when a bone is given more load than it can withstand, and the bone
76 窶｢ AU STIN F I TM AGAZI NE. C O M 窶｢ 05 .2 015
breaks. Both of these are injuries, even though their severity is very different. But here's the thing: Contrary to popular belief, most injuries are the result of a series of things going wrong over time窶馬ot just from a single traumatic event. Even though your back seemed to "go out" all of a sudden, chances are you had problems well before the pain started, perhaps for a long time, but they just weren't severe enough to cause you meaningful pain until now. The three most common (and preventable) causes of injury are: 1. Things that are too tight. Muscles, ligaments, tendons, or connective tissue that are too short or too taut force your body to move abnormally, limit-
ing range of motion in your joints and inviting injury. 2. Things that are too weak. When the muscles whose job it is to support and protect your joints aren't up to the tasks you're giving them, allowing injury to happen. 3. Bad training or technique. When poor form, overtraining, or inadequate recovery force certain parts of your body to do more work than they're designed to do, increasing your risk of injury. Since none of these problems develop overnight, and none of them cause noticeable pain or disability in the early stages, sometimes it's hard to realize they're actually happening, or
When you have enough pain or disability to force you to stop doing the things you love to do, or need to do in your life, it tends to grab your attention.
even worsening over time. After all, you can still play your sport, pick up your kids, and make it through your workday without too much discomfort. A little stiffness, soreness, and tightness are pretty normal, right? Especially since you're getting older? It's easy to write off these minor aches and pains as simply a function of pushing hard in your workouts, or as a normal part of aging. After all, isn't that what everyone around you is experiencing? And then all it takes is a "last straw" moment—one last insult to the gradually worsening joint that pushes it over the pain threshold—and you're hurting; sometimes a lot. And even though you've had issues worsening over time, it may seem like your injury happened "out of the blue.” Which brings us to why injuries are actually good for you. Our bodies are good at absorbing pretty big amounts of abuse, but at some point they'll put their foot down
and force us to address the problems we’ve been putting off for so long. When you have enough pain or disability to force you to stop doing the things you love to do, or need to do in your life, it tends to grab your attention. If you can't walk or sit or dress yourself, suddenly you’re very motivated to do something about it. When you get an injury severe enough to seek treatment, three things will happen that might not have otherwise: 1. You’ll fix your current problem. You'll get out of pain by giving your body what it needs to heal, and correct the mobility and stability problems that led to your injury. 2. You’ll prevent future problems. Because you understand how your injury happened in the first place, you'll be able to make simple changes to your daily life that prevent the same issues from recurring. 3. You may feel better and perform better than before you got hurt. Since you may have had low-grade mechanical problems developing over time that triggered your injury in the first place, the simple preventative maintenance you learn can also boost physical performance in your sport, making life easier and more comfortable than it was before. None of these beneficial results might never have happened if you hadn't gotten hurt in the first place. Which is why a painful, debilitating event like an injury can have a very real silver lining. After all, pain is a powerful motivator, and it can convince you to take care of issues that you may not have otherwise. If you're an athlete, your job is to test your own limits. That means sometimes you're going to find them. Getting hurt is not failure, it's a natural part of your quest to become a better, higher-functioning version of you. View your injuries as an opportunity to learn more about the amazing "soft machine" you've been born into. With a little bit of additional effort, you can learn how to maintain it and get more high-performing mileage out of it. I guarantee you'll be happy with your investment. afm *This article first appeared on dr. Bockmann’s website, AustinspineAndsport.com 05 .2015 • AU STI NF ITMAGA Z INE.CO M • 77
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Impressive looks don’t always determine who finishes first.
APPEARANCE VS. PERFORMANCE
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any things—from flower bulbs to bulking muscles—get covered over in winter, making the spring and summer months a time for uncovering. It’s a time for renewal and challenges; possibility and dreams. For many in the fitness community, spring means finally exercising outside without three or four layers on. It is just as much a time to refine technique and train for summer competitions as it is a time to prepare for the upcoming swimsuit season. Those who compete in performance-based fitness events though will notice an incompatibility between the two types of training mentioned above—one focuses on physical performance and the other physical appearance. The difference: a body that looks pristine in the mirror is not necessarily the same body that achieves victory or
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BY TIM ZEDDIES, PH.D.
success in competition. The athlete who looks the most impressive or intimidating in the mirror is not guaranteed to be the same athlete who stands on top of the podium. Of course, I don’t mean to propose that an inverse relationship exists between physical appearance and athletic performance; in fact, any serious and accomplished athlete will have a body that looks impressive. Rather, my point is that physical appearance is not in itself predictive of athletic performance. The relationship between physical appearance and athletic performance is perhaps one of the most overlooked, discounted, least understood, and altogether neglected aspects of fitness. For an unhealthy example of this relationship, one might point to starvation and bulimic practices—not to mention the ingestion of unhealthy doses of socalled “dietary supplements” taken
by fitness models striving to attain the appearance needed to grace magazine covers or walk the runways of physique competitions. Is it truly healthy for most males to have 5 percent body fat or for most females to dip under 10 percent body fat? While most health care providers would respond with a resounding “no,” certain corners of the fitness industry continue to perpetuate ridiculous ideals of physical appearance—the attainment of which wreak havoc on the physical and emotional health of many. The question at the center of this conversation: Would a physique model or a fitness magazine coverboy be able to walk right off the stage and crush a hard-core workout? The answer: Not a chance. Their bodies are often so dehydrated and starved of food that exercise at any level of intensity may be dangerous for them to attempt. Camille LeBlanc-Bazinet, the reigning CrossFit Games women’s champion, offers a healthy example of how athletic performance is enhanced to the detriment (at least to some observers) of physical appearance. LeBlanc-Bazinet decided to bulk up to improve her strength, which allowed her body to lift heavier weights at high repetitions—an absolute necessity in order to be successful at elite CrossFit competitions. Eschewing an anorexic view of beauty that she held earlier in her life in which, in her words, “beauty meant being as skinny as you could be,” LeBlanc-Bazinet instead chose to embrace an ideal of physical attractiveness that emphasized the notion that women are successful not because of appearance, but because they work hard and dedicate themselves to things they believe in. So how might we begin to put into practice the notion that performance trumps appearance? Many of us have probably spent at least some portion of our exercise lives motivated—to a greater or lesser degree—by the thought that the workouts will improve our looks. This is not, in itself, a bad thing. In fact, research tells us that an exercise-toned body has a vast array of psychological and emotional benefits. However, shameless time spent standing on a scale or posing in front of a mirror examining the effects of a recent strength or cardio cycle, or repeatedly asking one’s spouse or
partner if he or she notices any differences in appearance all invite and reinforce obsessional thinking behaviors. The mirror and the scale are not only big fat liars (both provide, at best, only the most general information about your actual health and fitness), but an excessive use of them often makes you feel bad about yourself—promoting addictive, unhealthy self-preoccupation. It is no accident that you won’t find a scale or vanity mirrors at top fitness studios and training centers around town like Dane’s Body Shop, Atomic Athlete, Of The Lion, The Rail, and Sharp End Athletics—just to name a few. In both exercise and life, what’s important should not be how you look, but what you do. With that in mind, I challenge you to go on a behavioral diet or fast. For the next 30 days, avoid weighing yourself or using the mirror to examine any aspect of your appearance except during practical activities (e.g., shaving, brushing your hair and teeth, applying make-up, making sure that articles of clothing go together, monitoring the form of a workout move, etc.). If you can make it to 30 days, you are well on your way to establishing new and healthier habits. The hope: • You will evaluate workouts on their own terms and in reference to performance-related goals and NOT in terms of numbers on a scale or reflections in the mirror. • You will like yourself more, and you’ll get along better with others. • You will come to view food more as fuel for your workouts instead of as an enemy you must resist or as a reward to rationalize poor dietary choices. • You will be less inclined to slip into unhealthy patterns of thinking that undermine self-confidence and self-acceptance. It’s a recipe for starting the summer off right. Be prepared to fend off and ignore all the unhealthy messages that start up this time of year from fashion retailers, weight loss clinics, anti-aging “specialists,” and less-than-scrupulous gyms promoting what the “new you” can look like and what it can weigh. Just smile and keep walking, content that the “you” in their messages is the only one with the power to accept yourself. afm 05 .2015 • AU STI NF ITMAGA Z INE.CO M • 79
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Healthy Bits The science behind health and wellness
EAT YOUR PEANUTS
A research team from the Department of Nutritional Sciences at Pennsylvania State University found that incorporating peanuts as part of a high-fat meal improved the post-meal triglyceride response and preserved endothelial, or blood vessel lining, function. According to the lead researcher, previous studies have shown that individuals who eat peanuts more than twice a week have a lower risk of coronary heart disease, which is beneficial to artery health. Before you go switch your diet, know that peanuts must replace other calorie-rich food sources. Use them to replace high fat, low nutrient foods. bit.ly/1Ip5NUa
# K E E PA U S T I N F I T
Keep Your Baby Healthy
You are what you eat, and that can either negatively or positively affect babies in the womb. A research team from the Federal University of São Paulo found that babies receiving poor nutrition in the womb tend to be smaller at birth, which has been linked to the development of obesity and other health problems as they grow older. The research team examined poor fetal nutrition in regard to both the female and male genders. Poor fetal nutrition was found to affect the protein expression in fat tissue more negatively in females than males, which led to the conclusion that females who experience poor nutrition in the womb are at a higher risk than their male counterparts of developing obesity as adults. bit.ly/1Ip5NUa 80 • AU STIN F I TM AGAZI NE. C O M • 05 .2 015
The Apple of My Heart
According to an article published in Jama Internal medicine, eating apples is correlated to taking less prescription medications. The authors of the article compared daily apple eaters with non-daily apple eaters. From the total amount of participants surveyed, 9 percent were apple eaters and 91 percent were not. While a bit skewed, the apple eaters were found to have a higher educational attainment than the nonapple eaters and were less likely to be smokers. There was no statistic showing whether eating an apple a day kept the doctor away, but apple eaters were found to have less of a need for prescription medication. bit.ly/1G1B9me
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B
oaters, fishermen, other swimmers, and a swimmer’s own issues can cause distress in open water.
Boaters and Fishermen In local lakes that permit motorized boats, swimmers must ensure that they don’t get run over. Since Texas does not require boating classes (and since alcohol or inexperience can cause erratic behavior), swimmers need to look out for themselves. Even the best boat driver may be unable to see a swimmer, so the swimmer needs to splash, make noise, and swim a safe distance away as quickly as possible. In these types of situations, it’s best to swim in a group surrounded by safety kayakers and use brightly colored swim caps and swim buoys that buckle around the waist and float behind. For example, swimmers for Colin’s Hope, an Austin charity devoted to preventing childhood drowning, must use an orange safety buoy during swims and must have a personal safety kayaker alongside them at all times. Fortunately, fishermen don’t normally cast their lines on top of swimmers, but they sometimes set trotlines that swimmers might bump into if they’re not careful. It’s also important for swimmers to be wary of abandoned fishhooks, tools, and fishing line at locations frequented by fishermen.
A Swimmer’s Own Issues In open water, swimmers can be their own worst enemy. Panicking in the 82 • AU STIN F I TM AGAZI NE. C O M • 05 .2 015
What’s in the Water: Part iii
The Dangers of Other People BY HEATHER A. HERRICK AND J. JODY KELLY
When talking about the water in our local lakes and rivers, there’s one discussion topic that doesn’t get near enough attention as it deserves.
photo provided by Kristen Carey, Colin's Hope
Other Swimmers In a triathlon, the start of a race sometimes looks like a fight. Swimmers hit, grab, and even swim over each other. While most of these actions are unintentional, they can feel deliberate. Coach Jennifer Reinhart with Tri Zones Training recommends that triathletes who are new to the sport or are nervous about the mass swim start position themselves either toward the back of the pack or to the extreme left or right side. What a swimmer may lose in speed, they gain in safety. Some local triathlons now use a time trial swim start, in which one swimmer is allowed to enter the water every few seconds. This plan encourages swimmer safety and reduces crowding and panic.
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water can turn a slightly dangerous situation into a deadly one. Whether you see a snake, get caught in hydrilla, or encounter another similar scary situation, itâ&#x20AC;&#x2122;s important to stay calm. Chances are nothing bad will happen to a calm, clear-headed swimmer. For beginning open water swimmers, itâ&#x20AC;&#x2122;s best to start off in a controlled environment like Barton Springs Pool to build some confidence. Although the water is coldâ&#x20AC;&#x201D;making breathing difficult for some swimmersâ&#x20AC;&#x201D;Barton Springs is shallow at one end and smaller than true open water venues. Itâ&#x20AC;&#x2122;s a good idea for everyone to practice in cold water to learn how lung constriction may feel since the breathing muscles can tighten both in cold water and in a panic situation. â&#x20AC;&#x153;When weâ&#x20AC;&#x2122;re in the water and we feel in trouble, we often stroke faster,â&#x20AC;? Cindy Burton of Training with Coach Cindy said. â&#x20AC;&#x153;Stroking 84 â&#x20AC;˘ AUST INFI TMAGA Z INE.CO M â&#x20AC;˘ 05.2015
faster makes us need more oxygen and leads us to that next breath quicker. So, even though it feels counter intuitive, try to slow down your stroke and breathe deeper. Remember: breathe slow and deep versus fast and shallow.â&#x20AC;? Your first triathlon swim may be the scariest situation of all. Better to swim slow and calm than to panic and possibly not even finish the swim. â&#x20AC;&#x153;Even in a triathlon, itâ&#x20AC;&#x2122;s okay to stop, hang out, and hold onto a boat. As long as you donâ&#x20AC;&#x2122;t make forward progress, there is no penalty,â&#x20AC;? Burton said. â&#x20AC;&#x153;So, if you get out of breath, take a break. Let yourself completely catch your breath before you try to make forward progress again.â&#x20AC;? Learn to be calm and confident in open water so you donâ&#x20AC;&#x2122;t become your own worst enemy. And most importantly: get enough open water swim practice so that you feel confident in your swimming ability on race day. afm
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Train
Countdown to the Crit! I
Gentleman, start your engines... swear that's what I heard our leaders at the Driveway Series clinic say before our practice race in early April. Of course, what they really said was something along the lines of, “Don't panic, be careful, and just have fun.” (Yeah, I'm pretty sure that's what the announcers say in Pamplona before the Running of the Bulls.) Our practice crit race started with a pack of 25–30 nervous (and mostly inexperienced) crit racers. Before we even got to the first corner, a few riders had gone down. Fortunately, I wasn't one of them, but it certainly drove home the reality of what this style of racing is all about. A few rules of thumb to follow: • Hold your lines and control your front wheel. • Learn to trust those around you. • Whatever you do, don't suddenly slam your brakes.
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No one was seriously injured after that first turn, and the practice race gradually began to pick up momentum. It lasted 20 minutes and I barely had the time or ability to process what was happening. Hell, I barely had time to breathe! It was 1,200 seconds of heart-pounding hyper-awareness and focus on my surroundings. When the race leaders called for the last lap, I felt both relieved and charged with a rush of adrenaline to kick it in and finish strong like those crazies at the Tour de France. I crossed the makeshift finish line with my hands lifted above my head in mock-victory. (I was mid-pack.) I was in a state of disbelief. I had just completed my first practice race experience as a crit racer. And I was pumped. I later bored my husband (who came to watch and potentially administer aid) with every little detail of surge, breakaway, and
top photo by Flashbax23 Photography
There’s no turning back now. My official race debut is set. BY CARRIE BARRETT
“nothing good can come from a bad attitude.”
corner I took during my mock race. From the sounds of it, you would have thought I was Danica Patrick on two wheels. Rewind a couple hours and I was leaving work, high on nervous anxiety, to head out to the Driveway in East Austin. Super Squadra, a local elite cycling team founded by several Cat 1 racers, was hosting the first of six racing clinics that evening. My coach, Chris Toriggino from Athlete Architecture, had sent me some info about the clinics and recommended I attend. It turned out to be exactly what I needed. The first clinic was on basic pack skill riding. Now, I've ridden in groups before and have even used drafting to my advantage, but most of my training and racing is nondraft legal triathlon. In other words, you end up sitting in a penalty tent if you're too close to the person in front of you. That night, we worked on two main skills before the practice race: riding shoulderto-shoulder and navigating around sharp turns and cones. Both were nerve wracking and I felt like I was a 16-year-old practicing for my driver's education test. We paired up with a partner for the “side by side drill;” a narrow lane of cones you and your partner had to ride through shoulder to shoulder. Next, they moved us to the cone drill; a series of cones that lined up close to one another. The goal was to weave in and out of them at a slow speed using mostly your body weight. “Look where you want to go,” the elite racers kept repeating. Each loop got a little better, but I still missed a few
cones along the way. Suffice to say, if I had been behind the wheel of a car in that scenario, I would have been issued a breathalyzer test. While that drill didn't breed a ton of confidence leading into the practice race, it certainly gave me something to work on at home. Fortunately, I felt good physically. My training plan for most of the month involved five to six days of cycling and a lot of hard intervals to help raise my power and pacing. Like the month before, most of my training was done indoors (for efficiency and focus) and I had also been cross-training with swimming and doing a weight regime. There have admittedly been a few hiccups along the way in the form of impromptu races, missed workouts, and extra days off. Every plan looks good on paper until life happens, right? There were days where I just didn't want to be on my bike or moments when I was thinking, “When will this madness end?!” Nothing good can come from a bad attitude though, so those were the days when I would give myself an extra day of recovery or hop in the pool instead. Since I started my training in January, I’ve hit most of my key workouts, and am thrilled with the progress I’ve made. There's no turning back now. My official race debut is set for the next Driveway Series Ladies Night on May 7. As I learned at that first clinic, I just have to stay focused, trust the plan, and control my surroundings. Oh yeah, and try to have some fun. afm
05.2015 • AU STI N FITMAGA Z IN E . C O M • 87
Train
neutral postition
Kickin’ It T Tips to perfect your swim kick (and become a stronger swimmer).
BY KIM BRACKIN
hey are the biggest muscles in our body. As such, our quadriceps and glutes require a lot of oxygen; probably the reason so many fitness swimmers and triathletes prefer not to use their legs. But, if you don’t use your legs, they can (and will) become your anchor. So what do you do? The answer: Learn to kick more efficiently. If you’ve ever cracked a whip or used battle ropes before, you’ve seen how energy flows from the origin out the tail or toward the ends. Now imagine your legs are like two whips, with the origin being at the hips. The kicks are initiated from the hip flexors, with energy traveling down to the feet. Many swimmers actually think you shouldn’t bend at the knee, which is incorrect. This flow of energy means there is a bend in the knee. While it’s beneficial to have a bend in the knees, it’s imperative that the kick comes from the core instead of from below the knees. In teaching this motion, I often ask my athletes to imagine kicking a soccer ball. When you kick a ball, you sort of “set up” the kick with a loading of the knee.
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stomach, the quads and knees will move slightly down and forward, creating a tighter angle.
illustration by Emily Parsons
load the kick
Loading or Setting Up the Kick When lying on your
lift
Firing of the Kick The kick is fired from your core and glutes to create a whip-like action through the legs with energy traveling out the toes both downward and slightly backward. Picture the laces on your tennis shoes. During the down kick, strive to feel the pressure where the laces would be—as if connecting with the soccer ball. Effective kicking engages hip flexors, glutes and quads on the down kick, and the hamstring and glutes on the upstroke of the kick. Just as when you connect with a soccer ball you “follow through,” you wouldn’t stop your forward momentum as soon as you connect with the ball. Instead, you would kick forward beyond the plane of your knee. The same is true when firing your flutter or dolphin kick; you aim to kick beyond or lower than the knee.
Fire the kick When kicking fluidly, the kick feels very cyclical: • Load the knee • Fire from the core and glutes • Lift the hamstring as the pointed toe is extending to make contact with the imaginary ball • Load the knee as the heel is just about to reach its highest point in the cycle Common errors in swim kicks include: Keeping the legs straight — Your leg becomes a very long lever, sans hinges, moving through the water. You will tire quickly and likely use bigger, less efficient kicks. These two outcomes will generally lead to sinking legs and then an uphill swimming stroke. Kicking from the knees — This kick will be less efficient because you aren’t using your stronger leg muscles. Your feet will probably lift too high out of the water causing you to kick air more than water. Hint: that won’t help you move forward. A dorsi flexed (toes pointed upward toward the shin) foot — Unfortunately, most fitness swimmers and triathletes don’t have the most flexible ankles and often swim with their toes leading the down beat and heel leading the upbeat. Instead, you should swim with your feet in a plantar flexed position (toes pointed) with the “shoe laces” leading the down beat and sole of foot leading the upbeat. I encourage all my swimmers to practice kicking. At the very least, don’t let the kick weigh you down or create more frontal resistance. At best, strive to use the kick as forward propulsion. You’ll need to train your body to respond to the aerobic demands that kicking requires. But if you do, trust me: you will get faster! afm 05 .2015 • AU STI NF ITMAGA Z INE.CO M • 89
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Workout
GETTING FIT FOR THE AFM FITTEST This cross-training circuit strategy will have you leading the pack on may 30.
I
BY DIANE VIVES, M.S., C.S.C.S., N.S.C.A.-C.P.T., F.M.S.
n fitness, we often think about workouts in terms of calories burned or how hard the circuit pushed us; placing less emphasis on the movement quality or how well the movements translate to our overall fitness abilities. The following is a Fit Set—a circuit incorporating lower body strength, upper body strength, core stability, and agility movement. This covers total body fitness while building movement skills that will allow you to tackle many life- and sportsrelated challenges. It’s a good crosstraining circuit strategy; especially if you’re getting ready for the AFM FITTEST competition on May 30. This circuit will help enhance your ability to transfer your athleticism to things you would do on vacation, with the kids, or even in that weekend pick-up volleyball match. Using this Fit Set strategy allows you to go back to your own exercise menu and pull in new movements aimed at building purposedriven movement.
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Outline for building a movement-focused circuit: 1. Level Changes/Lower Body / 2. Push and Pull/Upper Body / 3. Rotary Stability and Rotation/Core / 4. Locomotion/Speed, Agility, Quickness
Goblet Squat with Kettle Bell
Purpose: Focus on lower body movement, which in turn focuses on lower body mobility and dynamic motor control. Work on maintaining static motor control/stability for the upper body and core. Start: Standing with feet at shoulder-width distance, hold the kettlebell with two hands in a front carry position, just in front of the chest. • Bracing the core, bend at the ankle, knee, and hips so that the hips drop between the feet in a vertical descent. • Feet should be flat at all times, and the torso and shins should be parallel in the bottom position, with knees tracking just behind the second toe. • Lower the kettlebell, keeping it in position close to the body, elbows traveling vertically down toward the upper thigh. • Push through the heels to return to a standing position and finish in full extension of the lower body, making your spine as long as possible at the end of each repetition.
Pull-Ups with Towel Grip
Purpose: Focus on upper body strength to strengthen the dead hang pull-up movement. The use of a towel grip enhances grip strength, which transfers to improved performance in the handgrip test. Start: Drape a towel over a secure pull-up bar. Using a claw grip on the towel, start with the arms fully extended in the low position of the pull-up. • Using your arms, shoulders, and upper back, pull your body vertically up until your shoulders are fully extended and elbows are in line with your torso. • Be sure to keep your gaze forward, neck neutral (vertical), and torso upright with chest up. Avoid any caving in of the chest, as this weakens the position and reinforces rounding of the shoulders.
photography by Brian Fitzsimmons performed by Neal Cantin at Eastside Austin Elite
05.2015 • AU STI N FITMAGA Z IN E . C O M • 91
Workout
Half-Kneeling Halo
Purpose: Perform a circular motion around the head and shoulders that challenges dynamic stability of the upper body while maintaining static stability of the torso and lower body. Start: Place left knee on a padded but firm surface while creating a straight line vertically with the same hip and shoulder. The right leg’s shin should be vertical and directly in front of the right hip so that the hip and knee are at 90 degrees. • Hold the horns of a light kettlebell in the bottom up position in front of the chest. To perform the halo, reach with the bottom of the kettlebell over the shoulder, around the head and shoulders, then over the opposite shoulder to return to start.
• The lower body and neutral position of the spine should remain motionless during the halo. • Perform the halo at a slow and controlled speed. Complete 5 reps in one direction, then reverse the direction of the halo for 5 reps in the opposite direction. • Switch the half-kneeling position with the opposite leg forward and repeat the repetitions in both directions.
5-yard/3-Point Turn
Start: At the start cone, use a standing start and then sprint out to a cone 5 yards out. • Lower your center of mass as you quickly decelerate at the cone and touch behind the cone with your foot. • Change direction and sprint back to the start cone. Perform the same change of direction back to the 5-yard cone. • Change direction one last time to return to the start cone and finish the drill. • Rest for 20–30 seconds and repeat the drill for 5 repetitions.
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Start
Finish
Want a guided look at these movements? For a more detailed look in action, check out the workout video on austinfitmagazine.com/Videos/
photography by Brian Fitzsimmons
Purpose: A locomotive drill that emphasizes short changes in direction as fast as you can maintain control and form. This will kick up the intensity at the end of the circuit while practicing the skill of direction change for agility.
“I’ve never seen so much change, so fast, in my life.”
#CentralAthlete
re Befo
Since,
CROSSFIT CENTRAL
c e n t r a l at h l e t e .c o m 512.507.6450 info@crossfitcentral.com
Photos by Joshua David Curtis
los t 7% bo dy fat, 5 lbs, 5 inche s, and droppe d a dre ss size in the firs t 7 weeks
Events FEATURED Texas 4000 ATLAS Ride Submit your event online at austinfitmagazine.com
SPORTS AND OUTDOORS
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May 3 Hill Country Outdoors Birthday Picnic Celebrate the beauty of the great outdoors at the 15th Annual Hill Country Outdoors Birthday Picnic. The outdoor and social club will partner with the Austin Ridge Riders to lead guided hikes and mountain bike rides through Walnut Creek Park. Afterward, toss around the Frisbee or join in a game of kickball as the club grills up some delicious food. To celebrate the anniversary, the club will be raffling off prizes ranging from an HCO Adventures gift card to two hours of free sailing on Lady Bird Lake. To sweeten the deal, everyone in attendance will receive a $10 Whole Earth Provision Co. gift card. For more event details or to RSVP for the morning mountain bike ride, head to the club’s website. hillcountryoutdoors.com May 16 The Color Run 5K Toss on an old, white T-shirt and join in the “Happiest 5K on the Planet.” Whether you run
2712 Bee Caves Rd, #110 Austin, TX 78746
AscentPT.com
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with a team or by yourself, you won’t want to miss out on this color-explosion jaunt. Expect to reach the finish line looking like a Jackson Pollack-esque painting. And let’s not forget the race’s energetic after-party where you get to celebrate the end of your run in style. thecolorrun.com/austin/ May 25 Life Time Tri CapTex Now in its 24th year, the “Premiere Texas Triathlon” has become one of the most popular multisport races in the country. This pavement-pounding, event-packed race attracts athletes from across the nation to compete in sprint and international distances, SuperSprint distance, and sprint and international distance relays. captextri.com May 30 Texas 4000 ATLAS Ride The power is all in the pedals on this bike ride through the Texas Hill Country. Join more than 700 riders in the Texas 4000 ATLAS Ride—a cycling event starting in Cedar Park and ending in Lampasas. Participants in the
Texas 4000 can join in on the first 25, 50, or 70 miles of the University of Texas-based team’s 70-day journey. It’s a great way to support students as they start the first leg of their more than 4,000-mile, pedal-powered journey from Austin to Anchorage, Alaska. The annual ride raises funds for cancer research. texas4000.org/event/atlas-ride/
FOOD AND DRINKS May 4 Kerbey Lane Birthday Celebrate the 35th anniversary of one of Austin’s favorite 24-hour breakfast food establishments, Kerbey Lane. The popular eatery will be hosting family-friendly festivities from face painting to miniature horse petting from 6 p.m. to 8 p.m. at each of their six Austin locations. Keep an eye on their social media channels, as Kerbey Lane will be giving out free stuff to get their loyal dining patrons pumped for the party. kerbeylanecafe.com May 7 Women Behind the Wheels Mark your calendar. Mother’s Day is on Sunday, May 10. If you’re in need of a fun and cheesy way to celebrate, consider taking your mom to Women Behind the Wheels. The evening event, hosted at Antonelli's Cheese House in the historic Hyde Park neighborhood, will take event attendees on a taste-testing journey through the many different styles of cheese. Olives, nuts, and Easy Tiger bread as well as additional pairings like chutneys and charcuterie bites will accompany samples. To make the night more memorable, guests can either buy or bring their own wine to pair with their carefully curated cheese selections. antonellischeese.com
ARTS May 2–3 Old Pecan Street Festival The Old Pecan Street Festival returns to Austin, attracting both locals and non-locals to admire the city’s arts and crafts scene and soak in the live music scene. More than 275 vendors from both near and far away will be displaying and selling their artwork to the general public. Admission to the annual festival, held on Sixth Street, is free. pecanstreetfestival.org May 9 World Belly Dance Day Celebrate World Belly Dance Day by attending the 2015 Austin World Belly Dance Day Evening Showcase. The showcase will feature many Middle Eastern dancers from
across the state that come together each year to show off their dance moves. The event, held on the grounds of the Texas State Capitol, is free and open to the public. shimmymobaustin.weebly.com May 18 Straight Up Tasty: Book Signing Attention foodies: The host of the Travel Channel’s Man v. Food and NBC’s Food Fighters, Adam Richman, will be speaking and signing his first cookbook, “Straight Up Tasty: Meals, Memories, and Mouthfuls from My Travels” at BookPeople. The speaking event is free, but cookbooks must be purchased instore to have it signed by the celebrity food star. bookpeople.com
LIFESTYLE May 2 Clean Eating Workshop It’s never too late to learn how to eat clean and prepare well-balanced meals. The ‘Clean Eating Workshop: Cooking Demo + Tasting’ class at Soma Vida will show students how to put together simple breakfast, lunch, dinner and dessert options that not only taste good, but are good for your body. Let wellness coach Catherine Vo and chef Angela Howe teach you how to create tasty and satisfying gluten-free and dairy-free dishes in addition to busting food myths and demonstrating how to create healthful meals that balance proteins, healthy fats, and good carbs. While the class is a bit pricey, the long-term health benefits are likely worth it. bit.ly/1NCr2n7 May 9–10 Austin Holistic Health and Wellness Fair Have you taken an interest in holistic health? The annual Austin Holistic Health and Wellness Fair gives the public an opportunity to meet and interact with different holistic health professionals and learn more about holistic health products. Chat with area acupuncturists, energy workers, chiropractors, life coaches, nutritionists and more at the event. spirituallifeproductions.org May 16-17 Mini Maker Faire If Pinterest DIY projects are right up your alley, you won’t want to miss out on the Mini Maker Faire at the Palmer Events Center. The inspiration behind this event is to bring people together to revel in the rewarding beauty of having a Do-It-Yourself mindset. In addition to artists showing off their unique, one-of-a-kind, handcrafted projects, this family-friendly event will also include food and live music to keep you creative side nourished and entertained. bit.ly/1GMXgMw 05 .2015 • AU STI NF ITMAGA Z INE.CO M • 95
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Rides & Races FEATURED AFM FITTEST Submit your event online at austinfitmagazine.com
May 13 Dam Mile Race =[eh][jemd" JN ][eh][jemdhkdd_d]YbkX$eh] May 15 Brew Mile Run 9_hYk_j e\ j^[ 7c[h_YWi" 7kij_d" JN Xh[mc_b[$ com/event/austin/ May 16 The Color Run 5K 7kij_d" JN j^[Yebehhkd$Yec%[l[dji% Spartan Sprint 3-Mile Mud Run (2nd Weekend) 8khd[j" JN ifWhjWd$Yec%[l[dji%5[l[djU_Z3*,-% austin-sprint-#2 Vern’s No Frills 5K =[eh][jemd" JN de[nYki[ihkdd_d]$Yec
May 2 Gladiator Rock ‘N Run—6K Obstacle Run IWd 7djed_e" JN ]bWZ_WjehheYadhkd$Yec% register/5/2/2015
Travis Country 5K Run 7kij_d" JN jhWl_iYekdjho+a$Yec Mobile Loaves and Fishes 5K 9[ZWh FWha" JN WdeXb[hkd$eh]
5K Pfun Run FÔk][hl_bb[" JN jn#fÔk][hl_bb[)$Y_l_Yfbki$Yec% index.aspx?NID=1159
May 9 Ants in your Pants 5K FÔk][hl_bb[" JN Wdji_doekhfWdji+a$Yec
Rockin’ R Toobin’ Triathlon =hk[d[" JN h[Z[cfj_edhf$Yec%HeYa_dHJh_
Color Vibe 5K San Antonio, TX thecolorvibe.com/sanantonio.php
May 23 Run to Hear FÔk][hl_bb[" JN hkdje^[Wh$eh]%5fW][U_Z3'-*.
Saints & Sinner After Dark 5K >kjje" JN j^[^k[cc[hi$Yec%+a%
March of Dimes Austin Run for Babies HekdZ HeYa" JN hkdi_]dkf$Yec%HWY[%JN%IWd7 ntonio/13thAnnualJonsRunStroll
Luling Country Fair 5K Bkb_d]" JN bkb_d]Yekdjho\W_h$eh]%+a#hkd%
Pandora’s Box of Rox—Marathon/HalfMarathon/10K 8khd[j" JN j[`WijhW_bi$Yec%FWdZehW$^jcb
Spa Girl Tri San Antonio, TX spagirltri.com/spa-girl-tri-san-antonio
May 3 The Rookie Triathlon 7kij_d" JN j^[heea_[jh_$Yec
Spartan Super 8-Mile Mud Run (1st Weekend) 8khd[j" JN ifWhjWd$Yec%[l[dji%5[l[djU_Z3*,'% austin-super
Tough Mudder 10-Mile Obstacle Run Ic_j^l_bb[" J[nWi jek]^ckZZ[h$Yec% content/2015-central-texas
Texas Flower Country Women’s 10K/5K <h[Z[h_YaiXkh]" JN hkd_dj[nWi$Yec%Ôem[h
Nocturnal Lands 5K 7kij_d" JN deYjkhdWbbWdZi$Yec%Wkij_d# texas-2015/ PurpleStride Austin 7kij_d" JN fkhfb[ijh_Z[$a_dj[hW$eh]%\W\%^ec[% default.asp?ievent=1128611
Sunshine Run 10K/5K 7kij_d" JN Wkij_dikdi^_d[hkd$Yec
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May 10 Spartan Sprint 3-Mile Mud Run (1st Weekend) 8khd[j" JN ifWhjWd$Yec
Police and Firefighters Memorial 5K IWd 7djed_e" JN X_j$bo%'p)JbWE May 24 American Hero 25K Run/Relay and 5K IWd 7djed_e" JN Wc[h_YWd^[he(+ah[bWo$eh]% event-details/ Autism Speaks 8K Run 7kij_d" JN Wkj_ic.a$Yec%h[]_ijhWj_ed May 25 Lifetime CapTex Triathlon 7kij_d" JN YWfj[njh_$Yec
photography by Brian Fitzsimmons
MAY
May 17 Spartan Super 8-Mile Mud Run (2nd Weekend) 8khd[j" JN ifWhjWd$Yec%[l[dji%5[l[djU_Z3*,,% austin-super-#2
May 27 Capital of Texas Triathlon 7kij_d" JN YWfj[njh_$Yec
June 27 Keep Austin Weird 5K 7kij_d" JN a[[fWkij_dm[_hZ\[ij$Yec%+a%
May 30 AFM FITTEST 7kij_d" JN W\cÓjj[ij$Yec
Capt'n Karl's Trail Series–60K/30K/10K @e^died 9_jo" JN jhWl[hi[hkdd_d]$Yec%YWfjd# karls-series/#captn-karls
Fight For Air Climb–Frost Bank Tower 7kij_d" JN bkd]$eh]%fb[Z][#[l[dji%jn%Wkij_d# climb-fy15/
JULY
Austin Wicked Wine Run 5K If_Y[meeZ" JN X_j$bo%'9DX>', Rogue Trail Series–The Ranch 30K/10K 7kij_d" JN he]k[jhW_bi[h_[i$Yec%hWdY^% Texas 4000 Atlas Ride 9[ZWh FWha" JN j[nWi*&&&$eh]
JUNE June 6 Dog Days of Summer 5K San Antonio, TX carreraraces.com/dogdays5k.asp June 7 Skeese Greets Iron Girl Triathlon 7kij_d" JN ia[[i[$Yec%fW][i%?d\e$^jcb June 11 Maudie’s Moonlight Margarita Run 5K 7kij_d" JN X_j$bo%'^g';.& June 13 The Fit Foodie 5K 7kij_d" JN hkdi_]dkf$Yec%HWY[%JN%7kij_d% FitFoodieAustinTX XTERRA Muleshoe Off Road Triathlon If_Y[meeZ" JN X_j$bo%'8INo8Y June 14 XTERRA Muleshoe 16K/6K Trail Runs If_Y[meeZ" JN X_j$bo%'.,(NgD June 20 Dos Rios Splash and Dash 5K D[m 8hWkd\[bi" JN X_j$bo%'=aJ@.H Vern’s No Frills 5K =[eh][jemd" JN de[nYki[ihkdd_d]$Yec June 21 Lake Pflugerville Triathlon FÔk][hl_bb[" JN X_j$bo%';cX?j\ June 26 Midsummer Night’s Dream – Women’s 5K Run IWd 7djed_e" JN X_j$bo%'=JA_kd
July 2 2015 Firecracker Evening Run IWd CWhYei" JN X_j$bo%'/A;Y*July 4 Firecracker 5K & Fun Run BW]e L_ijW" JN bW]el_ijW`kbo*$eh]%Óh[YhWYa[h# 5k-fun-run/ 2nd Annual Popsicle Run Aob[" JN hkdi_]dkf$Yec%HWY[%JN% Kyle/2ndAnnualPopsicleRun? July 5 Tri For Old Glory CWhj_dZWb[" JN h[Z[cfj_edhf$Yec%Jh_*Eb=beho July 11 Orange Leaf Half Marathon and 5K D[m 8hWkd\[bi" JN X_j$bo%'XF<HgD XTERRA Magnolia Hill DWlW]eijW" JN X_j$bo%'W`8&&a July 12 Magnolia Hill Trail Run DWlW]eijW" JN X_j$bo%'=^Y,A< Couples Triathlon 7kij_d" JN Yekfb[ijh_$Yec%Z[\Wkbj$Wif July 18 Capt'n Karl's Trail Series—Muleshoe Bend If_Y[meeZ" JN jhWl[hi[hkdd_d]$Yec%YWfjd# karls-series/#captn-karls Hill Country Kids and Family Tri Aob[" JN ^_bbYekdjhoa_Zijh_$eh] July 19 Marble Falls Triathlon CWhXb[ <Wbbi" JN cWhXb[\Wbbijh_$Yec July 21 Splash & Dash Series Austin, TX highfiveevents.com/events/splash-n-dash/ July 24 El Chupacabra de San Antonio 5K/10K IWd 7djed_e" JN hkd_dj[nWi$Yec%iWY^kfW
05 .2015 • AU STI NF ITMAGA Z INE.CO M • 97
DISCOVER!
TELL US ABOUT IT! Give us a shout at @AustinFit. We'd love to hear about your experience!
Mayfield Park
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photography by Brian Fitzsimmons
Y
Explore Austin’s Backyard Paradise
ou know you’ve found someplace special when you arrive at a park and a freeroaming peacock walks up to greet you. The 21-acre, historic grounds at Mayfield Park and Preserve are one of the few, naturally beautiful spots tucked away from the city where you can still escape the touristy crowds. The property, centered around an historic, 1870s cottage, is lush with palm trees and tropical gardens interspersed with water lily-lined ponds. On a given weekend, you’ll find members of the park’s peacock population strutting around, displaying their bright green and turquoise plumage or watching over visitors from their perch atop the cottage. Live oak, Spanish oak, and Ashe juniper tree-lined hiking trails disperse through the property’s backyard. Follow the path as it winds alongside towering limestone rock faces and down to the water; directing hikers toward an inlet off of Lake Austin—a good resting or fishing spot before you make the trek back to the cooing peacocks. The park is a perfect daytrip getaway for friends, couples, and families looking to get outside and immerse themselves in nature. Be sure to pack a picnic so you can soak in the solitude and splendor of the property post-hike. *Tip: If you’re looking to explore the area some more, take a stroll over to Laguna Gloria. Located adjacent to the park, this 1916 Italianette-style villa on the shores of Lake Austin is now home to the Austin Museum of Art. Or take a short, half-mile hike up Mt. Bonnell Road to reach the namesake overlook point (Mount Bonnell) that continues to attract visitors with its sweeping views of the downtown city skyline and Lake Austin. **The park is located at 3505 West 35th Street. Entrance to the property is free. mayfieldpark.org
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