October 2013 - The Fashion Issue by Austin Fit Magazine

AustinFitMagazine.com

Susie Wolff

F1’s next Female Driver? Breast Cancer Awareness Month

Recovery Exercises Workout Wear

Halloween Outfits that Won’t Break the Bank

Look Good Going Fast

Spice Up Your Cycling Apparel

Fashion Meets Sport Designer Ross Bennett gets his feet wet with a new line

October 2013

MORE FUN THAN YOU CAN SHAKE A COWBELL AT Your friends think you’re crazy, but you don’t care. Cyclocross makes you feel like a kid again. Grass and sand, barriers and run-ups, all while spectators dish out heckling and hand-ups. Not your typical day at the park and that’s just what you love about it. Bicycle Sport Shop has bikes for every rider, from commuter-friendly cyclocross bikes to elite-level race rigs. Come pick out a shiny new ride to get dirty on. Come out for the Bicycle Sport Shop Six Shooter Cyclocross Race—the Texas ‘cross season opener— on October 5th and 6th! Go to BicycleSportShop.com for more information.

BicycleSportShop.com Bicycle Sport Shop Six Shooter Cyclocross Race Organizer, Brett Kinsey, 2012 Texas State Cyclocross Champion, Joey Machado, and Bicycle Sport Shop Cyclocross Club Captain, Daniel Curtin.

AUSTIN’S BEST SELECTION OF CYCLOCROSS BIKES

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

Contents

Cover Stories F e at u r e s

10|13

46 Starting on page

Meet Ross Bennett, outdoorsman, Texan, and fashion designer He’s taken a star turn on TV, outfitted CoTA’s Grid Girls, and now he’s tackling fly-fishing

It’s hot, but is it the right diet for you?

See what makes her sizzle on the circuit

These costumes may be hiding in your closet

But don't let pollen wreck your workout

The ABCs of Gluten Sensitivity

Formula One's Susie Wolff

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Halloween Looks on a Budget

We’re #1 (in Allergies)

102 Coach Carrie Talks About Training Style

Do you run with the pack or go solo?

Cover and Content s photos by Brian Fitz simmons

Contents

10|13

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

102

Fuel

26 Anchor Your Meal with Salmon

Grilled fish makes a quick and tasty treat NEW!

28 Going In-Depth With Diets

Look

Train

An Austin athlete helps children in Southeast Asia

What to take with you when the world ends

See the lineup and meet the race beneficiaries

40 It’s a Bird! It’s a Plane!

74 Dressing Your Tresses

90 Can You Benefit from Altitude Training?

36 Charity and Fitness Work Hand-in-Hand

Part I reviews veganism

It’s the CASA Superhero Run!

32 Garrett Weber-Gale Takes on Fashion

52 Austin Inspires V23 Athletics

Good looks start with good fuel

Live

34 Nurturing Through Exercise

Examining the business side of fitness fashion

56 Slipping into Rocket Science

What goes into creating performance wetsuit?

How “me” time translates to health

In Every Issue

14 From the Publisher 16 Letters to the Editor 20 Contributors

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70 FitFinds

88 2013-2014 AFMDC

Get these Gatsby-inspired looks for Halloween glamour

Pro Patrick Evoe gives guidance for training and racing

Feel

92 Making the Case for Snorkles

80 Anatomy of a Sneeze

Everything you need to know, from germs to Gesundheit

82 Marble Falls Walking Group Makes Gains

A local physician brings her passion to the community

22 WWW 24 Fit Focus 42 The Pulse

Coping with Breast Cancer Page 38 Help with Workout Wear Page 98 Movements to Promote Health and Recovery

Using this device can— surprise!—help with form

96 Give Menopause a Swift Kick

Coach Mo provides tips and a workout

Austin Retail Guide Page 110 Check out these fine Austin establishments

106 Events Calendar 108 Rides & Races 114 Discover!

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Letter From The PubLisher Publisher/CEO Louis M. Earle COO Alex Earle eDITOR in Chief Leah Fisher Nyfeler Assistant Editor Courtenay Verret

Looking Good, Feeling Good What role does fashion play in fitness?

any years ago,

while living in Ohio, I purchased my first Harley Davidson motorcycle. Becoming an owner was an exciting moment, and I remember the thrill of deciding what accessories to buy so that I really looked the part. There were the requisite chrome add-ons that many Harley owners collect, like shells on the beach, as the miles accumulated. But right there at the top of the list was the leather. There’s nothing like a screaming eagle, a United States flag, or your HOG (Harley Owners Group) club emblem embroidered on a cool leather coat to get you in the motoring frame of mind. Coordinated chaps, gloves, and boots are not only head turners but functionally important: as they say, “If you like it, cover it.” Many miles (and many years) later, I added a BMW motorcycle to my stable and, to my astonishment, found that the appropriate apparel had a very different orientation. My chaps were replaced with sleek leather pants; the black helmet morphed into one with wild and colorful decals; and the raw black leather became tightly fitted armored mesh completed by boots that fastened with Velcro up the side. Ain’t it crazy how fashion permeates our society? From a mental standpoint, what we wear can affect our attitudes, which, in turn, impacts

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our bodies in both positive and negative ways. In fact, embodied cognition is a scientific field that suggests we think with our bodies as well as our minds, and what we wear can actually influence how we perceive ourselves—and may even change our behavior. On the physical side, fashion can also have a significant impact on our health and fitness. Overly restrictive, improperly fitting, or inappropriate clothes can create health issues; on the flip side, wearing clothing designed specifically to enhance performance can make a significant difference in results. From top to bottom and from helmets to shoes, fashion has a big influence on our lives. It can motivate, inspire confidence, weaken resolve, and change perceptions. So, while clothes don’t make the person, they do have a profound effect on us in many ways. Fashion does indeed say a lot about us and who we are and what we do. But most of all, fashion is just plain fun, so enjoy this month’s issue and see the many ways you can look good while adding some pizzazz to your healthy lifestyle.

Keep Austin Fit,

Lou Earle, Publisher, CEO

Art Director Weston Carls Assistant Art Director Sarah Schneider Director of Marketing & Communications Carrie Crowe Senior Advertising Consultant Richard Maloof Advertising Consultants Betty Davis, Lara Rinier Writers Dave Appel, Carrie Sapp Barrett, Kim Brackin, Lori Burkhardt, Jasmin Carina Castanon, Patrick Evoe, Ashley Hargrove, Maurice Harris, Emily C. Laskowski, Alexa Sparkman, Trey Steele, Michelle Suggs, Diane Vives, Garret Weber-Gale, Anne Wilfong Operations Assistant Jackie Pica Interns Michelle Suggs, Monica Gonzalez (Design), Jasmin Carina Castanon (Editorial) General Inquiries info@austinfitmagazine.com Advertising Inquiries ads@austinfitmagazine.com Submissions ideas@austinfitmagazine.com fitfocus@austinfitmagazine.com Event Listings events@austinfitmagazine.com Subscriptions austinfitmagazine.com/subscribe 2201 N. Lamar Blvd., Ste. 220 Austin, TX 78705 p 512.407.8383 f 512.407.8393 Austin Fit Magazine assumes no responsibility for the content of articles or advertisements, in that the views expressed therein may not necessarily reflect the views of the publisher or any magazine employee or contributor. This publication and all of its contents are copyrighted. Austin Fit Magazine is the assumed name of its publisher, Louis M. Earle, who has no interest in the business of Denis Calabrese who operates an exercise program under the assumed name of Austin Fit, which trains individuals to improve their jogging or running skills to participate in marathons. The views, opinions and other representations published in Austin Fit Magazine are not those of Austin Fit or any of its directors, officers, employees or agents. Please recycle this magazine

Letters To the editor

From the Readers

am reading the new issue of Austin Fit. I finished the awesome Ricky Williams article… kudos! Then, I read the Sports Psychology article [“So, What is Sports Psychology? A brief introduction to this beneficial fitness field”], which has been on my mind, and coincidentally, it says to contact you with questions. I have been looking for a female sports psychologist for my daughter and have only found male ones in Austin. Do you know of any that you would recommend? —name withheld for privacy

We turned this question over to the author of the article for a response: There are no female sports psychologists in Austin, to my knowledge. However, I have used Susan Ansorge, Ph.D. (512-797-3654), as a referral resource in the past for issues that go beyond strictly sports psychology (such as social anxiety, depression, social issues, etc.). Hope this helps! —Dr. Tim Zeddies

Call for Submissions

ovember is the AFM “Food” issue. We’d like to hear from all of our fabulous readers who are also home cooks; please send us your favorite recipes. There are three categories, and you can choose one or submit in all:

Workout Goodies (pre- or post-meal snacks, race nutrition, and so forth) Healthy Remakes (your “fitter” version of a family favorite) Desserts without Guilt (just what it sounds like)

Submissions should be sent to ReaderRecipes@austinfitmagazine.com. In your email, put “Reader Recipe Submission” in the message line, include your contact information (name, email, preferred phone number) in the message body, and attach a Word document with your recipe text. Be sure to title your recipe and give the category from the list above that it fits; please send separate submissions for each recipe (limit three). We’ll be selecting the best to run as Web exclusive content on austinfitmagazine.com throughout the month of November. Deadline is October 21, 2013.

How Do You #KeepAustinFit?

e want you to show us! Tag AFM in your social media post with @AustinFit or #KeepAustinFit and you could be featured in the magazine. This month, @ashduranduran keeps Austin fit while zip-lining across Lake Travis.

What we're looking for.

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

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

IS OPEN 7 AM-7 PM. REPAIRS YOUR BIKE IN 24 HOURS. OFFERS $1 SHOWERS FOR SWEATY COMMUTERS. SERVES AMAZING COFFEE & DELICIOUS FOOD. HAS A STATE-OF-THE-ART TRAINING CENTER. DESIGNS AND CREATES GREAT CYCLING CLOTHING. EMPLOYS FOLKS WHO WANT YOU TO LOVE BIKES AS MUCH AS THEY DO.

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

Chad Nelson

mason wheeless

Kim anthony

Jess Kolko, R.D.

Chad Nelson was raised in Williston, North Dakota, where he graduated high school and attended what he calls his “practice” college years at the University of North Dakota. After moving to Texas in the early 1990s, he met and married Annabel in July 1995, which he says was not only his best decision but his blessed decision. Both are graduates of Angelo State University. Nelson is currently the business manager for SK Nelson Companies and oversees Red Saw Ministries, and he and Annabel have two beautiful children: Lee, a student at Angelo State University, and Jaelyn, a student at Burnet (Texas) High School.

Mason Wheeless is a native Austinite and the owner of RFI fitness, a recent startup fitness and wellness company. Wheeless is an ambassador for MapMyFitness and he also volunteers with Goodwill Globetrotting. As a result of his experiences on his recent trip, Wheeless expects to make volunteer travel a regular part of his life.

Kim Anthony is a native Southern Californian who came to Austin three years ago. Anthony has a Bachelor’s and two Master’s degrees in Behavioral Science and Psychology from California State University of Dominguez Hills and has taught human development, psychology, and counseling in the local community college district. An avid exerciser and freelance writer, Anthony recently poured her passion for fitness and wellness into fitnessgalore. net, a website that features weekly fitness and nutrition tips, workouts, recipes, and fitness fashion updates. Anthony is a proud mommy of two who enjoys spending quality time with her family and exercising and reading in her spare time.

Jess Kolko has over 15 years of kitchen experience in a variety of restaurants. She is a registered dietician and graduated from the University of Texas at Austin with a degree in nutrition with honors. Kolko is a part of the Global Healthy Eating Team at Whole Foods Market as the Healthy Eating Registered Dietitian and Culinary Educator. She is also the founder of Nutrition Hotline, nutrition advisor for Kiwi Magazine, and a contributor to several online and print publications.

mason@rfifitness.com /RFI.fitness /gwglobetrotting

Page 36

ChadNelsonOnline.com TheWhatNowShow.com /chadnelsononline @chadnelson34

Page 82

/jess_kolko @foodhotline nutrition.pockethotline.com

Page 28

@FitnessGalore

Neissa Brown Springmann Neissa Brown Springmann is the founder of iGnite Your Life. In 2000, Springmann received a B.S. degree in Kinesiology from the University of Texas and began a career in the health and fitness industry. As a result of life and career experiences, she founded iGnite, an inspirational community for women based on holistic health and fitness, in 2006. Springmann's passion is to connect, engage, and inspire women to nurture their physical, mental, and spiritual needs so they can reach their fullest potential and live their best lives, as well as to provide companies with health, wellness, and fitness programming. iGniteYourLifeNow.com

FitnessGalore.net

blog.igniteyourlifenow.com

Page 38

/iGniteYourLife @iGniteYourLife_ /theigniteteam

Write for AFM Here’s how. Letters should include the writer’s name, address (email included), and daytime phone number as well as a short description (250 word max) of the article premise. Send to Story Ideas, AFM, 2201 N. Lamar Blvd., Suite 220, Austin, TX, 78705. Email address is contributors@austinfitmagazine.com . Response time may vary greatly due to publishing dates. Detailed submission guidelines will be provided by AFM as appropriate.

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Page 34

Submit FitFocus Photos Here’s how. Photos must be original artwork submitted in 300 dpi. Include credited photographer’s name, title of photo, and location in an email with the photo attachment. Email photos to fitfocus@austinfitmagazine.com . Images published in Austin Fit Magazine become the property of AFM.

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The Y is for everyone. Our programs, services and initiatives empower people to be healthier, enable kids to realize their potential, prepare teens for college, offer ways for families to have fun together, welcome and embrace newcomers and help foster a community service ethic. And that’s just the beginning. What you can accomplish with us is only limited by your imagination.

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what’s White-hot on the web

AustinFitMagazine.com Videos

@AustinFit Most Popular AFM Tweet: COVER STORY: Reincarnation, Reclamation, or Reinvention? @RickyWilliams Embraces Change http://ow.ly/osjA3

/AustinFitMagazine

We got out the grill for this month’s Fit, Fast, and Family Friendly recipe for Chili Garlic Salmon with AFM nutritionist Anne Wilfong. You’ll want to see all four of the exercises Diane Vives shares in this month’s Muscle

Movement, especially if you or a loved one is working on improving health—mentally and physically—while undergoing breast cancer treatment. Three are in both print and video, but the fourth movement is only available in video!

AFM Newsletter

Most Popular Instagram Photo:

In the Client Corner (a special blog section with submissions from AFM’s advertisers), the most popular piece was “Beating Breast Cancer Through Cycling” by Patty Falo, written on behalf of the Texas Mamma Jamma Ride.

Web Exclusives

/AustinFitMag

promote his new film Decoding Annie Parker, an inspirational story about two women, one a breast cancer victim and the other a medical researcher, whose lives intertwine in the course of searching for the disease’s genetic identifier. AFM gives you a sneak peek at the film in this online article.

Popular Pinterest Boards:

austinfitmagazine.com

GIVEAWAY October 20 Visit the AFM Facebook page to find out how you can go home with the GoalZero Rock Out Speakers featured in this month's Fit Finds (page 72).

What is Scare for a Cure? Learn more about this entirely volunteer nonprofit and their haunted house, which is behind the look of the AFM Style article (page 68) and this month’s Fit Finds (page 70). October 10

October 29

Look for a new blog from Heidi Armstrong; the owner of Injured Athletes Toolbox (“Expert help to navigate the maze of injury”) shares strategies for coping with physical setbacks in training and encouraging recovery.

Film director and cinematographer Steven Bernstein was in town to

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photo by Flashbax 23

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Fit Focus Taylor Loyd, a boxing instructor at CG Arena, rides her longboard during her time off from work. Austin, Texas Photo taken by JD Swiger

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

Fuel Recipe

Chili Garlic Salmon

Did you know?

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

Serve this slightly spicy salmon with a fresh green such as bok choy to complete a simply delicious meal. Nutrition

What You Need

Calories: 340 Protein: 30 g Fat: 19 g Carbohydrates: 10 g Sodium: 480 mg

1 tablespoon honey

¼ teaspoon salt

½ cup orange juice

½ teaspoon ground pepper

How to Make It

1 tablespoon orange peel

1 pound salmon

1 tablespoon chili garlic sauce

2 tablespoons Italian parsley as garnish

1 tablespoon olive oil

A 4-ounce serving of wild salmon contains close to 1,000 milligrams of omega-3 fatty acids.

1. Combine the honey, orange juice, orange peel, chili garlic sauce, olive oil, and salt and pepper in a large Ziploc bag or other container. Whisk or shake the ingredients to make sure they are well combined. 2. Add the salmon and marinate for at least 1 hour. 3. Preheat grill to medium high. 4. Grill fish until it begins to flake in the center (approximately 8–10 minutes). 5. Top with Italian parsley as garnish and serve immediately. Makes 4 servings Serving size: 1 filet

Registered and licensed dietitians Alexa Sparkman and Anne Wilfong can provide reliable, objective nutrition information, separate facts from fads, and translate the latest scientific findings into easy-to-understand nutrition information. For more information about their nutrition counseling practice, contact Alexa or Anne at 512.257.0898 or SparkmanNutrition.com

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photo by Brian Fitz simmons

This recipe is brought to you by Whole Foods Market.

Fuel REVIEW

Going In-Depth on Diet and Nutrition Trends

Part I: Veganism

By Jess Kolko, R.D.

he landscape of the diet world is constantly changing, with new research and new fads popping up daily. As a registered dietician (R.D.), I am frequently asked about this topic, and so I decided to explore some of the more popular diets and trends in depth to discover how effective they are for the fitness-minded individual. This month, I’m taking a look at veganism: what it is, why people choose to eat this way, and whether or not it is possible to successfully be an athletic vegan. What is a vegan diet and lifestyle?

egans choose not to consume any product produced by an animal, insect, or living creature. Meat—including beef, pork, lamb, fish, and poultry—are eliminated from a vegan diet. All other items produced by animals or derived from animal ingredients or sources, such as milk and all dairy products, honey, lard, tallow, lanolin, and the like, are removed; for most vegans, this list also includes clothing that is made from animals, such as leather, wool, and down. In addition, vegans avoid animal-derived cleaning agents and décor, such as beeswax candles, in the home.

Why go vegan?

here are any number of reasons to totally eliminate animal products from one’s home, diet, and clothing, but here are some of the most popularly stated:

• Compassion for and the Ethical Treatment of Animals. It is no secret that the commercial meat industry has a less-than-stellar record in the treatment of animals. Many vegans feel that, by choosing an animal-free lifestyle, they are protesting the inhumane treatment of animals across multiple industries.

• Religion. Many follow religious tenets that restrict or eliminate meat and dairy consumption.

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• Environmentalism. The commercial animal production industry has been cited as causing environmental damage; by going vegan, some people hope to lessen their carbon footprint.

• Intellectual Challenge. Being vegan can cause one to pause and consider a food choice in a whole new way. From the corner store to the steak house, vegans need to be creative, agile thinkers who are not afraid to ask questions.

• Health. Recently, former President Bill Clinton “came out” as a vegan on national television. He stated that being vegan has helped him lose weight as well as gain control over his heart disease. There is a growing body of research proving the effectiveness of a plant-based diet in the prevention and reversal of chronic diseases such as diabetes and heart disease; it can also be effective in lowering cholesterol. Long before you could Google the definition of vegan, early pioneers such as T. Colin Campbell, Caldwell Esselstyn, and Dean Ornish led research on the health benefits of plant-based diets. More recently, researchers at Loma Linda University conducted what was called the Adventist Health Study 2. Early findings from the study show that the closer one’s diet adheres to veganism, the greater the decrease in the instance of cardiovascular injury, diabetes, and metabolic syndrome. Although this is early research, it

is very promising that reversing the trend of chronic disease in this country could begin with adopting vegan eating practices. The idea of a plant-based lifestyle is becoming increasingly popular in mainstream culture. Numerous books, such as Sharon Palmer’s recently released The Plant Powered Diet, and healthyeating advocate and former firefighter Rip Esselstyn’s latest, My Beef with Meat (a follow up to the popular Austin original, The Engine 2 Diet), are showing up on shelves. Author Kris Karr and chef Chad Sarno’s New York Times best-selling cookbook, Crazy, Sexy Kitchen, is full of plant-powered recipes. Movies such as Forks Over Knives and Vegucated are popular on Netflix. And kale is the vegetable of the hour, complete with its own infographics and fan sites.

Are all vegan foods healthy?

o. It can be easy to fall into the faulty logic of the “it’s vegan, so it has to be healthy” mindset. While French fries and meatless chicken nuggets fulfill the dietary requirements, they are definitely not foods that promote health—occasional treats, sure, but neither should be the foundation of any diet. There are a lot of meat alternatives and other vegan junk foods on the market, and most of them are highly processed and should only be included on a rare occasion (if at all). Subsisting on junk food undermines the health benefits of incorporating more whole, unprocessed plant foods into the diet. When looking at processed or packaged foods, make sure to read the label! Keep the ingredient list short and to the point. One of my friends who is an R.D. has a saying: “If an ingredient has an X or a Z in it, it’s not for me.”

What should vegans eat?

o create a sustainable and healthful vegan diet, whole, unprocessed, or minimally processed plants should be the focus. Vegetables, legumes, fruits, starchy vegetables (such as sweet potatoes and winter squash), whole grains, nuts, and seeds are the healthful foundation of a vegan diet. Some very familiar dishes can easily be made into vegan delights; veggie burgers, pasta and marinara, salads, soups, stews, and chilies can all be incorporated into a vegan’s meal. It is also becoming increasingly easier to eat out and grab healthful convenience foods, as more and more restaurants and grocery stores are labeling and carrying foods for this growing segment of the population. There was a meme floating around on Facebook the other day that read something like this: “No one cares where you get your protein from until you tell them you are vegan.” It’s true—“Where will I get my protein?” is ALWAYS the first question people ask about becoming vegan. There’s no call for worry, as all of the

foods that make up the foundation of a healthful vegan diet contain protein. It may be hard to believe, but broccoli—calorie for calorie—has more protein than meat. One hundred calories of broccoli has about ten grams of protein, whereas the same number of calories from a sirloin contains some six grams of protein. As an athlete, a vegan diet can be sustainable and has proven to be effective even for high-performing professionals. Recently, Serena Williams proved that the vegan diet works by winning the French Open and being ranked the No. 1 female tennis player. Endurance athlete Scott Jurek has won numerous races after adopting a vegan diet. A well-planned and executed diet can work in all athletic pursuits…but planning is key in order to cover the right amount of nutritional needs. If crunching numbers is not your thing, it would be wise to contact your favorite registered dietitian to help you navigate identifying your macro- and micronutrient needs. It’s important to eat enough calories in order to sustain a high level of training when you are vegan. Once you have tackled your numbers with an R.D. and are on the right track with your overall consumption, there are a few micronutrients to consider. Vitamin B12, zinc, omega-3 fatty acids, and vitamin D should all be taken into consideration on a vegan diet. Vitamin B12 is made by bacteria, and the most common source of this vitamin in the American diet is meat; vegans must rely upon supplements to get the B12 they need for health. Generally, it takes three to five years to deplete the body’s stores of B12. However, there are several vegan foods that are fortified with B12, such as fortified cereals and soy—and even some brands of almond milks. B12 is also added to nutritional yeast, a vegan staple. With a little planning, zinc, omega-3 fatty acids, and vitamin D are easily obtained in the diet. Pumpkin seeds are a tasty source of zinc; flax and chia seeds are good sources of omega-3s. For most people here in Austin, eating your lunch outside a few days a week in the sunshine can give you enough vitamin D to fulfill your needs. If you are curious about your personal levels or are considering vitamin or mineral supplements, contact your physician for the proper dosage. A well-planned vegan diet that removes all animal products can be a very healthful and health promoting way of eating. In general, a vegan diet that contains sufficient calories, is based on whole, unprocessed plant foods, and contains a wide variety of foods, is healthful and sustainable. Recent research has also found that a vegan diet can protect against some of the most common chronic diseases. Even an athlete can sustain a high level of training and performance as a vegan. Want to give it a try? Who knows…you might be the next Scott Jurek! afm

Are these diets good for athletes?

Each month we'll add to this chart. Watch in November for a raw food diet review. Diet

What is it?

Pros

Cons

Vegan

Plant focused, with no animal products

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

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

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Fuel Nutritionist

Could Gluten Be Your Problem?

Finding the facts behind the fad By Anne Wilfong, R.D., L.D.

or the last several years, gluten has increasingly become a hot topic among the health and wellness industry. Gluten-free products now line entire aisles at the grocery store and, as of August this year, the FDA set a standard for foods labeled “gluten free.” Increased awareness and new labeling laws are great news for those individuals with celiac disease (an autoimmune disorder) because they must maintain a gluten-free diet for a lifetime in order to relieve their symptoms. Additionally, the medical community has started discussing a condition commonly known as “non-celiac gluten sensitivity,” which is different from the medical diagnosis of celiac disease. This condition is also sometimes referred to as “gluten intolerance” or “gluten sensitivity.” What is—and isn’t—gluten sensitivity?

s of now, researchers have not determined an official medical definition for non-celiac gluten sensitivity. For the purposes of this article, I’ve used the definition proposed by Dr. Alessio Fassano, M.D., a celiac expert with the University of Chicago Celiac Disease Center: “Non-celiac gluten sensitivity is an adverse food-induced reaction, possibly immune-mediated, but for which there is no diagnostic test available.” The symptoms of this condition are similar to those of Irritable Bowel Syndrome (IBS) –abdominal pain, gas, and bloating—and may also include fatigue, headache, “foggy brain,” and tingling/numbness in the hands and feet. According to the National Foundation for Celiac Awareness and current research, there is no intestinal damage caused by nonceliac gluten sensitivity, nor is it associated with other autoimmune diseases. In addition, “research estimates 18 million Americans have non-celiac gluten sensitivity,” and it is suspected that the condition is most common in adults and is not genetically based.

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How do I know if I’m gluten sensitive?

hose who suspect they have non-celiac gluten sensitivity would test negative for celiac disease as well as for a wheat allergy. Frequently, I have clients who mention that they have taken a medical test indicating they have gluten sensitivity or gluten intolerance. Unfortunately, as the University of Chicago Celiac Disease Centers points out, “there are no tests to diagnose non-celiac gluten sensitivity at this time. Which means, no research has been through a scientific, evidence-based, peerreviewed study that proves what some labs claim as a way to detect non-celiac gluten sensitivity.” So, what should you do if you suspect, on the basis of your symptoms, you are suffering from non-celiac gluten sensitivity? First, rule out any possibility of celiac disease and/or wheat allergy through proper testing with your physician. Next, keep a food/symptom diary, noting symptoms and when they occur. Finally, in order to confirm non-celiac gluten sensitivity, you should begin eating a gluten-free diet while

still keeping the food/symptom diary. Use your food/symptoms diary while you are on the gluten-free trial to determine whether your symptoms have decreased. Generally, symptoms are noticeable within hours or days of eating gluten. Even so, it is wise to maintain the new gluten-free diet for several weeks, since it takes time to ensure you are avoiding all sources of gluten. If your symptoms have decreased, challenge yourself by consuming foods containing gluten to see if they cause a flare up in your symptoms. Be wary of the placebo effect, since it can be very strong, and use your food/symptom diary as a guide. If you feel that your symptoms resumed after adding gluten back into your diet, you can return to eating gluten free. Although nonceliac gluten sensitivity may not directly cause nutritional deficiencies, there is risk that following a gluten-free diet may leave you short on some vitamins and minerals. Choose gluten-free grains, which have been fortified with B vitamins, and choose whole grains, such as quinoa, to increase your fiber intake. Sometimes people with an IBS diagnosis who try a gluten-free diet have a decrease in symptoms such as fatigue and headaches but are still troubled by gas, bloating, and cramping. For these cases, it may be wise to consider a low FODMAP diet, which eliminates carbohydrates that frequently cause gas, bloating, and diarrhea in susceptible people. (For information about a low FODMAP diet, see the April 2013 issue of Austin Fit Magazine.) Hopefully, the new attention that non-celiac gluten sensitivity is receiving will enable researchers to develop a widely accessible diagnostic test. Until that test is available, diagnosis relies upon home research; as always, check with your physician or registered dietitian before making any large changes in your diet. More information can be found on the University of Chicago Celiac Disease (uchicago.edu/research/ center/university_of_chicago_celiac_disease_center/) and the National Foundation for Celiac Awareness (celiaccentral.org/ About-NFCA/19/) websites. afm

Gluten vs. vs. Wheat

While many are hopping on the gluten-free bandwagon, how many people actually know what gluten is? According to the Mayo Clinic, gluten is a protein found in a variety of foods. Gluten is found in wheat and many other whole grains, such as bulgur, faro, kamut, spelt, and triticale (a hybrid of wheat and rye). If you are eating any whole grains, you may be eating gluten. Studies have shown that eating whole grains can help lower the risks of a variety of health issues: heart disease, type-2 diabetes, and an assortment of cancers. According to the 2010 Dietary Guidelines for Americans, half of the carbohydrates in a healthy diet should come from these products. There are some whole grains that do not contain gluten. Amaranth, millet, and quinoa are gluten free and are becoming more widely available. If you opt to exclude gluten from your diet, it’s important to replace the nutrients that are found in the foods that contain gluten, such as B12, iron, and fiber (gluten itself does not contain nutrients). Oats are tricky; they contain a protein called avenin, which is not the same protein found in wheat (gluten). So, technically, pure oats are gluten free and safe to eat. However, oats are easily contaminated by other grains at both the growth and production levels. That’s why it’s important to only eat oats that are labeled “gluten free”— in fact, those avoiding gluten must look carefully to make sure that all products are, indeed, certified “gluten free” no matter what the ingredients, as processing plants can easily contaminate items that would be otherwise safe to eat.

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Fuel Athlete

Fueling for Fashion What you eat can affect how you look By Garrett Weber-Gale

ashion. I’d be a fraud if I sat here and wrote an article on fashion, how to match clothes, find new trends, or how to look cute hitting the trail or gym. Half of the time, I don’t even know what colors go together. I am no fashion expert. My sister (shown above, in some fun family photos with me), however, happens to be a fashion designer who had a very prestigious career for six years in New York City and continues her work in Austin. Unfortunately, her eye didn’t rub off on me. What I do know about fashion and looking good is that it starts with feeling good. And feeling good begins with food— how and what you eat. In July, I competed in Israel at the 2013 Maccabiah Games, which is the second largest sport-

ing event in the world. More than 8,000 Jewish athletes from 70 countries came together in Israel to compete in 42 different sporting disciplines. Since finishing the competition in August, I’ve noticed something dramatic has happened to my appetite. And it has changed how I feel. To give you a little background, I am about 6 feet 2 inches and weigh 185 pounds. I’m 28 years old, and I’ve been a competitive athlete for the past 15 years. As an elite athlete, I typically eat a lot when I’m preparing for events. During peak training, I eat five meals per day. Dispersed between meals are lots of snacks, ranging from carrots, almonds, dried fruit, whole-wheat crackers, seeds, apples, dried cereal, PB&J sandwiches, and rice cakes. Working out up to five hours per day puts

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tremendous strain on my body and creates a huge need for fuel. Now that the Maccabiah Games have ended, I’m not working out at the same level. Should I be eating the same amount? No! Since that last competition, I’ve been taking a break from serious training to earn my MBA. This is new territory for me; I’ve really never had any concept of what it is like to live a life without six days a week of intense workouts. I’d always thought that my needs for nutrient-rich foods during training periods were likely more than those of other individuals, but it wasn’t until recently—when I dropped my amount of exercise—that I realized just how much more. The truth of the matter is that, right now, I’m exercising roughly 60 minutes per day and am eating about one-third of what I once did. It’s a dramatic difference. As a result, my meals have changed. For breakfast, I eat a small bowl of oatmeal with milled flax seeds, blueberries, almond milk, and almond butter around 7:30 a.m.; this healthy start fuels me until about 1 p.m. (when I eat lunch) with a small snack or two in between. Lunch is far diminished from the veggie burger on Ezekiel bread with hummus, tomato, apple, asparagus, almonds, prunes, dark chocolate, rice chips, salad, and cranberries that I’m used to when training. These days, my body tells me it’s not as hungry and requires much less fuel. Eating less while training less is keeping me feeling good. If feeling your best first comes with closely monitoring what your body is telling you, have you listened lately? What is your body telling you? Perhaps you’re not feeling as good as you could and, in turn, are not looking as good as you could. It’s very possible that this is because you’re simply overeating. Here are a few things to ask yourself: • Are you hungry when you wake up in the morning? • How do you feel after eating

breakfast? Do you starve your body during a morning workout only to pound down the pancakes and bacon afterwards? • Do you leave breakfast (or any other meal) feeling stuffed, bloated, or lethargic? • How long after you eat a meal do you generally get hungry? • How often do you hydrate? Does your mouth constantly feel parched, or do you have a wet whistle? Your answers to these questions may reveal that you’re not selecting the best foods for your best self. By monitoring how food and drink affect you, you’re making the first step toward taking better care of your body. Don’t be intimidated. These are your feelings; there is no right or wrong answer, and no one is going to scold you. After all, this is your life to live. What you’re after here is awareness so you don’t cruise through life ignoring your body’s signals. Here’s how listening to my body affects my choices; I • eat when I begin to feel the slightest bit of hunger. Waiting until I am about to rage can lead to binge eating. • eat until I feel good and satisfied, not until I feel full. This keeps me from feeling bloated and weighted down. I’ll come back for more food later, if I need to. • drink often. I keep a water bottle or drink with me at all times. Being dehydrated seriously affects my level of fatigue, mental clarity, and physical performance, so I drink before I get thirsty. While looking good is important, feeling good is key; in this case, the egg definitely comes before the chicken. Without monitoring your levels of hunger, thirst, and food intake, there’s no way you can look your best… no matter what fashion-forward garment you’re wearing. afm

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Fit Over 40

A Saturday morning celebration following a Cardio Core class at Austin High track

Making “Me” Time with Exercise

Nurture others by nurturing yourself

By Neissa Brown Springmann

aving spent years working with women (and also being one), there’s no doubt that we are nurturers by nature. Putting our family’s, friends', and community's wants and needs above our own is in our DNA. In fact, it might be how the airplane emergency announcement originated: “If you are traveling with a child or someone who requires assistance, secure your own mask first, and then assist the other person.” For sure, this was made for women to hear, since our natural instinct is to sacrifice our safety (or health) to save everyone else. Although this is indeed a selfless characteristic, too much sacrifice becomes an Achilles' heel, which is detrimental to physical, mental, and spiritual health. It also can diminish the quality of relationships and lives. I have found that, in order to be my best and wear the colorful hats of wife, mom, business owner, and friend, I must nurture myself and make my health a priority. Ironically, even having worked in the wellness and fitness field my entire adult life, making time to exercise is still never easy. However, when I dedicate the time to challenge my body and mind in outdoor cross-training, yoga, swimming, Pilates, or indoor dance class, the results are monumental. Giving myself this gift a few hours each week translates into every area of my

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life. I am more confident, patient, energetic, productive, and focused. All in all, I just feel better. In addition to being inspired by the outdoors, I am also energized when I work out with a positive, supportive, and enthusiastic community of women. Only a woman can fully relate to another woman’s heart, which is why I love being able to share life with and gain wisdom from other women. Of course, the exercise component is awesome, but having the ability to connect on fun, honest, and personal levels is a spirit booster. Life is always more rich and fulfilling with girlfriends. Most recently, I agreed to an escape in the Great Smoky Mountains of North Carolina—a weeklong, girlfriend getaway hosted by my fitness company, iGnite Your Life. These trips are filled with a variety of exhilarating outdoor activities and provide each attendee the opportunity to stretch beyond her comfort zones. Having given birth to my second child less than three months prior to the trip, this may have appeared extremely selfish. But, for my own sanity and well-being, I needed to disconnect from the world and reconnect with nature. I craved female companionship, uninterrupted sleep, adventure, and late-night dance parties. It was vital that I do something for myself and allow my heart to sing, which it did many times (and especially while zip-lining through the

Beginning a Cross Training class at Rollingwood Park

Feeling exhilarated after a 3.5hour zip line tour

Friday morning yoga on the dock at Texas Hiking to Rumbling Bald in Chimney Rowing Center State Park for a day of rock climbing

treetop canopy overlooking the Southern Appalachian forest). During each adventure on the trip, there were growth opportunities and life lessons galore. While rock climbing, I was reminded of the importance of commitment, trust, and teamwork. During our guided whitewater rafting tour down the Nantahala River and a hike that led to a 100-foot waterfall, I was humbled by God’s masterful creation, which instantly put life back into perspective. And, while mountain biking, I was reminded of how quickly “you lose it if you don’t use it”: strength, balance, flexibility, and the mental capacity and fearlessness to try new things. But the best parts of all were the candid conversations around the dinner table, friendships made, and souls nurtured. At the end of the trip, there were no regrets, only joyful, grateful, and replenished women who

were ready to take on various and important roles. Finally, it pains me to admit that when I need a mental detox, I watch the over-the-top, overly-dramatic, and overly-publicized family reality show Keeping Up With the Kardashians, which usually adds zero value to my life. However, while viewing a recent episode, I was struck by this wisdom: “If you don’t take care of yourself, you hurt your relationships.” Really, this sums it up! I believe we are created for relationship, and—without a shadow of a doubt—by taking care of our physical, mental, and spiritual health and well-being, not only does our light radiate in every direction, but our ability to joyfully serve our family and community increases exponentially, which is a win–win for everyone! afm

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Goodwill and Warm Hearts Change the World

Globetrotting can be so much more than tourism By Mason Wheeless he motto: “Don’t just see the world, change it.” The organization: Austin-based nonprofit Goodwill Globetrotting. I recently had the opportunity to join founders Joe Morgan and Rebecca Charles along with four other volunteers on a three-week journey around Southeast Asia, attempting to help those less fortunate along the way. The trip began with a short stop in Siem Reap, Cambodia, one of the poorest and most corrupt countries in the world. While there, we donated 11 laptops from friends and family in the United States that we’d collected and installed with

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education software (KidPix 3D) to Honour Village Cambodia, a children’s residential center, school, and community. We also led an art class as part of the one-year anniversary celebration of Goodwill Globetrotting’s K.I.D.S. program. An hour-long swimming party followed the class, and I have never had more fun in a pool! The kids’ joy as they played in the water was enough to make this entire trip memorable. But more special moments were to come. Next, we made a trip to Warm Heart Worldwide, a children’s home in Phrao District, northern Thailand that is working “to ensure that all Phrao residents have equal ac-

Photography by REBECCA CHARLES

cess to basic services and an equal opportunity to build better lives.” Currently, Warm Heart houses 41 kids who would otherwise have no access to formal education. They live onsite during the school year and are fed, bathed, clothed, and generally cared for by the staff that lives there with them. Warm Heart’s founders, Michael Shafer and Evelind Schecter, are right in the middle of all 41 school-aged kids and their attendant chaos. After just a couple hours at the site, I was filled with awe at the lengths to which people will go and the sacrifices they will make to help those less fortunate. Ben, the project manager finishing up a six-month stint for Warm Heart and one of the highlights of the trip, showed us around and filled us in on the myriad ways that Warm Heart is working within the community. Despite his overflowing responsibilities, Ben worked with us throughout the week and was always ready with ideas for sightseeing or dinner plans when the day’s work was done. We spent roughly a week at Warm Heart, creating a fitness circuit with a series of exercise stations on a trail (called a parcourse) around a covered Muay Thai workout area. Muay Thai is a combat sport that combines stand-up striking with various clinching techniques. It is the official sport of Thailand, and instruction often begins for children as

Despite our collective lack of building knowledge, our biggest challenges by far proved to be weather and supplies. In September, Thailand is right in the middle of their wet season, which means that rain is pretty much a guarantee every single day—the only unknowns are when and for how long. The first few days, it rained a lot, which also meant that we worked in ankle-deep mud for almost the entirety of the project. Additionally, there is no local Home Depot. We were entirely at the mercy of suppliers, who have a different set of priorities and were not nearly as concerned with the quality of their product or our timeline as we were. For all of these obstacles, though, our team continued to work on and press forward, and things slowly came together. After a couple of really long days, some lucky breaks, and a mad scramble at the end, we were even able to cover the virtual mud pit by laying almost 300 square meters of sod. By the time our stay at Warm Heart was over, we had transformed a barren plot of dirt into an actual play area, green grass and all. We could not have been more proud, and the kids were clearly chomping at the bit to start playing with their new toys. The experiences I had there have changed me fundamentally as a person. I have more perspective—both good and

young as 6 or 7 years old. Due to time constraints and a lack of expertise on our part, the covered and paved workout area (which had been paid for by donations from Goodwill Globetrotting) was already built by the Warm Heart construction crew when we arrived. Our goal—weather and supplies permitting—was to construct a series of stations that would help the kids work on balance and strength while, perhaps more importantly, keeping them entertained—and thus aiding in expending some of that endless energy. The parcourse contained six stations, each with its own specific purpose. There was a tire grid to help build agility and work on leg strength, a station with push-up bars to refine form, a slanted vault beam to enhance jumping and agility, a balance beam to improve balance, a wobble board to build core strength and balance, and a series of pull-up bars/monkey bars to increase arm, upper body strength, and hand/eye coordination.

bad—on life. I know that there are people everywhere living in poverty that is hard to fathom unless seen in person, despite the virtual access that resources like Instagram and YouTube give us to seemingly everything. I also know, however, that there are people all over the world sacrificing their chance at material wealth, spending their entire lives often tucked away in tiny villages in remote parts of the world, doing their best to help other people for no other reason than they need helping. I was incredibly sad to see my time in Southeast Asia end, but I am excited that my eyes have been opened to what else is out there. People like Michael, Evelind, Ben, Joseph, Rebecca, Abby, Allison, Jenny, and Sophie—and many others like them—are making our world a better place, and I am a better person for having seen it, and possibly changed it, with them. afm

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Handful Sports Bra

Fitness Wear with Breast Cancer

Treatment doesn’t mean the end of exercise By Kim Anthony

xercise can be daunting; it can be especially challenging following a breast cancer diagnosis and subsequent treatment. Though working out may seem difficult, research has shown that staying as active as possible before, during, and after treatment is beneficial. The American Cancer Society has encouraged people dealing with breast cancer to exercise as a way to boost mood, enhance independence, maintain a healthy weight, and increase energy levels. Additionally, exercise can improve overall quality of life and, perhaps most importantly, reduce the risk of breast cancer recurrence. Just three to five hours a week at a brisk walking pace can reduce the risk of recurrence, and exercising outdoors during the sunny months provides vitamin D, an important anticancer vitamin. For many women, an essential part of coping with breast cancer is learning how to feel comfortable with and get accustomed to their body, which may have been significantly altered by surgery and chemotherapy. It can be an arduous task finding attire that flatters the figure while not drawing

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attention to the bust line. Some women are very selfconscious about the loss of one or both breasts, and active wear that is specially designed for breast cancer survivors can potentially help them feel more confident about embarking on their road to recovery and post-breast cancer fitness. The Brobe (thebrobe.com), a company that designs robes with a built-in bra for personal and medical use, was founded by Austinite Allison Schickel. She devised the Recovery Brobe for women who are dealing with breast cancer or breast reconstruction after being inspired by a conversation with a friend: “She was explaining to me the difficulties of finding a post-op garment that was functional and comfortable. After she showed me what she wore after she got home from the hospital, I was appalled. My initial reaction was, ‘If my mother, sister, or friend just had her breast removed, I would want something that was comfortable, attractive, and functional for them.’ I wanted to give women dignity in an otherwise hard and traumatic time,” explained Schickel. What makes the Recovery Brobe different from

standard robes is its construction; pockets in the inside of the built-in bra can hold a prosthetic breast(s) or icepacks. There are additional interior pockets constructed to hold the weight of fluid in drains. The material is also lightweight and soft, so that comfort is never an issue. Jennifer Ferguson, a fitness enthusiast in Portland, Oregon, founded Handful, a sports bra company. Handful’s sports bras (an X-back and an adjustable strap model) and workout tanks(shown above), all made with soft, moisturewicking material, come equipped with a generously cut pocket and a set of color-coordinated removable pads. Women with tender skin that has been affected by radiation or surgery will appreciate the absence of any hardware on the sports bra, which has light compression and offers a more comfortable fit. For those who have range-of-motion issues, it’s possible to step into the Handful bra and pull it up rather than raise the arms up to pull it down. Because it is an approved mastectomy garment, purchases of bras, tanks, and pads can be billed to insurance, too. Swimming is another highly recommended form of exercise for breast cancer survivors. However, finding stylish and functional swimsuits can often be a big hurdle to overcome for water workouts. Thankfully, there are several swimsuit lines and products that are designed to meet the needs of women who've had breast cancer. Nicola Jane (nicolajane. com), Amoena (amoena.com), Anita (anita.com), Jodee (jodee.com), and Hapari (hapari.com) all offer a variety of swimsuits, bikinis, and tankinis for women impacted by breast cancer (and several of these sites offer other apparel as well). Nicola Jane’s swim prosthesis is uniquely designed with clear silicone to provide a natural shape. As an added bonus, they come with a two-year manufacturing guarantee and can be used in hot tubs, saltwater, and chlorine. Getting back into a fitness routine following breast cancer can seem like an intimidating task. It's helpful to know that exercise is a wonderful way to relieve stress and that taking steps towards activity can potentially increase health while decreasing the likelihood of recurrence. Each new day offers the wonderful opportunity to get stronger and healthier, leaving cancer a step, a leap, and, eventually, a journey behind. afm

"I wanted to give women dignity in an otherwise hard and traumatic time." —Allison Schickel, Brobe Creator The Brobe offers robes with a built-in-bra for personal and medical use.

10.2 0 13 | austinfItmagazine.com | 39

LIVE

CASA Superhero Run

Advocates combine with athletes to raise funds By Emily C. Laskowski t’s October, and kids are brainstorming about costumes for Halloween. There are the inevitable requests to be Batman, Wonder Woman, or Superman himself. Superheroes are popular for a reason: They provide an ideal for the world in which we all live. But some kids urgently need more than an ideal to look up to; they need a flesh and blood advocate. On September 21, the CASA programs of Travis and Williamson counties hosted their annual Super-

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hero Run. Their slogan? “Every child needs a hero, but abused children need superheroes!” CASA stands for Court Appointed Special Advocates and this national organization has 933 chapters across the country, 75 of which are in Texas (including the Travis and Williamson County programs, founded in 1985 and 2009). The advocates that make up these chapters are volunteers who are trained to speak up for the best interests of those placed in child protective services.

CASA’s mission is to support and promote court-appointed volunteer advocacy so that abused or neglected children can be safe, establish permanence, and have the opportunity to thrive. For both the Travis and Williamson County chapters, the vision is for every child to have a safe home. Laura Wolf, executive director of CASA of Travis County, explained, “The superheroes and the costumes are so important because they really tie into our mission. We talk about how Superman

photography by Chelsea purgahn

was adopted, Batman was raised by his butler, and Spiderman was raised by his aunt and uncle. Few superheroes grew up in a traditional family setting, so we want to help all kids growing up in the child protective services system to have the chance to be superheroes.” This year, the race took place at Mueller Lake Park and included a Kids’ 1K and a 5K run, superhero activities before the races, and an awards ceremony for race and costume contest winners. “We have really enjoyed being a part of this run for the past two years,” said Alisa De Luna, executive director of CASA of Williamson County. “As a runner myself, I appreciate that the CASA Superhero Run brings together such an important cause with a fun theme and a great set of race courses for kids and adults. It's a day for everyone in our community to come together and have fun while supporting the most vulnerable children in our community, who really need superheroes.” The CASA Superhero Run benefits these abused or neglected children, and as of print time, $28,160 had been raised out of the $50,000 that was targeted. However, this race accomplishes more than fundraising goals: By encouraging participants to dress up, it brings to life these superhuman comic

book characters that are such a fun comfort to CASA’s clientele. Picture the Hulk, a family of Incredibles, and Captain America running side by side with a canine Spiderman at their heels. Carolyn Nicewarner, a CASA volunteer, said, “ I love the CASA Superhero Run. It’s a great way for the public to get to know what we as volunteers do to help kids. The superhero theme and costumes help make the tough subject of child abuse accessible to our whole community so everyone can get involved.” The race is over for this year, but the chance to be a superhero is not. CASA of Travis County supports more than 550 volunteers and 1,500 children a year, and the Williamson County program is growing rapidly to meet the needs of its expanding community. Take this Halloween as an impetus to start training for next year’s run or as the catalyst behind volunteering or making a donation. You can see more pictures of participants in their costumes on the Superhero Run Event Page (casasuperherorun.com) as well as learn more about CASA and the Travis (casatravis.org) and Williamson (casawctx.com/default.aspx) County Chapter websites. After all, a superhero’s work is never done. afm

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The Pulse

Heartbeat of Austin's Fitness Scene

Miley's Twerkout Video

Book Bit From World War Z by Max Brooks

Get a hot, rockin’ body with this 3-minute video!

t goes by many names: “The Crisis,” “The Dark Years,” “The Walking Plague,” as well as newer and more “hip” titles such as “World War Z” or “Z War One.” I personally dislike this last moniker as it implies an inevitable “Z War Two.” For me, it will always be “The Zombie War,” and while many may protest the scientific accuracy of the word zombie, they will be hardpressed to discover a more globally accepted term for the creatures that almost caused our extinction. Zombie remains a devastating word, unrivaled in its power to conjure up so many memories or emotions, and it is these memories, and emotions, that are the subject of this book.

Includes the following supplemental programs:

Teddy Bear Jazzercize Video—It’s Fun! Special Carbo-Loading Nutrition Plan! Water Workouts with a Friend!

Roasted Pumpkin Seeds 1. Scoop out your pumpkin and save the seeds. Preheat oven

Bedtime Butt-Buster Moves!

to 325 degrees. 2. Clean seeds of all pumpkin gunk with your fingers; thoroughly rinse

*Some licenses and restrictions may apply. Do not Twerkout if you have tongue stiffness, allergies to red lipstick, or fear of masks. Some exercisers have reported finger loss, thumb sucking, and gluteal spasms as a result. As always, consult your doctor before undertaking any serious dance moves.

with water in a colander.

Worth it or Waste it?

3. Place seeds in a pot of water with one teaspoon of salt. Bring to a boil; reduce heat and simmer for 10 minutes. Drain and pat dry. 4. Spread seeds on a baking sheet. Drizzle with extra virgin olive oil and sprinkle with fine grain sea salt.

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Ross Bennett Fashion for Track and Stream

An Austin outdoorsman is making his mark on the design world by Leah Fisher Nyfeler & photography by Brian Fitzsimmons

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hat do Amazon. com, homemade dog food, a little pink dress, TV reality programming, Formula One, and fly-fishing have in common? If you can answer that question, you must know Ross Bennett.

Bennett is a native Texan who has led what could be described as a charmed professional life as a fashion designer. Taken outside of his studio or his professional arena, you might not peg the guy flying down Lamar in his scruffy shorts and cap on that sweet Felt bike as one of fashion’s rising stars. Bennett, who prefers such “functional exercise” to a gym workout, is a self-described “outdoorsy guy” who enjoys spending time at the family’s ranch, fly-fishing with his wife, and hanging out with friends. But for all that “regular guy” stuff, Bennett is also the high-powered, wheeling-dealing, creative force behind the Ross Bennett Collection, a smartly tailored and impeccably designed line of women’s couture. He does have men’s items in his Haberdashery collection, such as his signature bow tie, but what has drawn attention to the 29-year-old has been his form-loving, figure-hugging outfits: a little pink dress (20 percent of the proceeds go to Komen Austin); the inaugural Grid Girls outfits for last year’s Circuit of The America’s debut as Formula One’s new American Grand Prix; and a lingerie set in Episode 6 of NBC’s “Fashion Star,” which was snapped up by international retailer H&M. Many designers talk about growing up knowing that fashion was their future. Not so Bennett. “I got into fashion because I didn’t want to go to law school,” Bennett said laughingly. His defining moment came in college; he had started summer school at the University of Texas in 2002 and was (by his account) “spending a lot of time being a frat boy” and struggling with what he wanted to do. Bennett grew up modeling—he started at age 4 and continued through high school—and had enjoyed it. When he struggled with selecting a major, his mother suggested, “Why don’t you go take a fashion class?” Bennett thought that retail merchandizing might be interesting, and what sealed the deal was the first day of class: “It was me and 500 women, and I thought, ‘This

is for me.’” At that time, there were only two men in the program (Bennett, who still works closely with the UT Fashion School, said “the program is now more like 50/50”). Later on, he moved from the business side to design and took his first sewing class, a result of his interest in tailored garments. He found a mentor in one his professors, Dr. Ardis M. Rewerts: “I’d be sleeping off a frat party on the sofa in the lounge so I

What’s given The Ross Bennett Collection an international could get up and work in the studio early presence are his Grid Girl outfits. Formula One has a huge in the morning; she’d come in and wake following, and each Grand Prix has its own bevvy of beauties me up, stick me with a pin or something… who act as ambassadors and guides to racers, owners, and she taught me about math and angles, the the public. Their outfits are well documented on numerous physics of fashion…” Rewerts passed away fan sites, and each is distinctive to the particular track. Try in 2007, and Bennett said, “I knew right to find race day photos that do not include Grid Girls holding then that, over those six years together, lane signs or parading through the grounds. Imagine, then, learning, all the fussing and bitching and the attention give to CoTA’s opening. Bennett researched the hard stuff, that this was what I wanted what other Grid Girls wore and then worked to bring some to do…it was all worth it.” of the Southwest to CoTA’s primary uniform (there are actuThat love of math, angles, and physics ally several different outfits worn, but the uniform can only has meant that there is always an elebe worn on the Grand Prix track): the winter white outfits ment of the bespoke in Bennett’s work. In (which are fully lined, three-piece suits) include fringe, 2008, he was watching the Oscars—it was leather, red cowboy boots, and statement necklaces. In a raining, everyone was carrying umbreldeparture from other venues, CoTA is actually reusing these las, and he thought, “Why has no one done uniforms for the 2013 race but there are plans for a new something beautiful that can withstand outfit in 2014, which Bennett is creating. “The girls will look the weather?” He found some Gore-Tex, like a team,” Bennett said. “We’re designing five uniforms constructed a fully corseted dress (“there for that year, for on and off the grid. In addition to the grid were 67 pieces in that garment”), and took uniform, there will be rain and travel outfits and a couple it to show at Dallas Career Day, one of the of dresses.” The 2012 outfits included a red dress that has nation’s largest venues for fashion stubeen a huge hit both on the track and elsewhere, and was dents to present designs. “I made it, out even used as part of the audition for selecting the 2013 Grid of some 400 [designers], down to the final Girls. The 4-ply, 4-way stretch Spandex dress is worn for about 48,” recalled Bennett, “but no one appearances off the grid and comes in one size, which fits was really wowed. And then I heard from sizes 0 to 6. “The grid outfits are so tailored that we can’t Rhonda Chambers.” Chambers, a welluse them for tryouts,” Bennett explained, “so the girls come known face in the Dallas fashion scene dressed in business professional for the first round; for the (a former model and owner of RSC Show second round, we put them in the red dress. Women know Productions) and emcee at that 2008 runhow to hide their flaws with clothes, but that dress reveals way show, told Bennett she was “obsessed” everything.” The 2013 Grid Girls made their first appearance with his dress. She’d even tried it on and it at the American Le Mans race series on September 21, and fit “like a glove.” That’s when Bennett and Bennett was involved in a tornado of tailoring as he worked his wife Erin decided to recreate a moment to get all 50 women fitted into uniforms. from the movie Sex and the City: “RememThough it might seem a 180 from the worlds of F1 and fashber when Carrie gets the wedding dress ion, Bennett’s next foray is fly-fishing. He has a new line, Mafrom Vera Wang, in the big box with the ven Fly (“Tackle the world in style”), bow on it? We found which was introduced in August a big box, printed up a “I knew right then 2013 and contains outdoor wear label, put a bow on it, for women. Erin Bennett, his wife and sent it to her. She that, over those and business partner, explained the wore it to DIFFA [Desix years together, inspiration for the line: “We have a sign Industry Foundalearning, all the friend who comes from that world— tion Fighting AIDS her family’s business is in boats— event] that year.” fussing and bitching and the three of us sat down to talk. That dress led to a and the hard stuff, She complained that a woman’s call from the Texas that this was what I shirt for fly-fishing was simply a State Fair; they were wanted to do…it was smaller version of a man’s: big, interested in having boxy, with pockets on the chest, and Bennett design an “all all worth it.” when you cast, the shirt would ride organic, eco-friendly” up over the belly. Who wants that?” line for an eight-week Bennett designed a “fashion first, function second” garment installment and it was that exposure that led the people that keeps with his tailored aesthetic. All Maven Fly products from the new TV reality design show “Fashion Star” to Benare made in America, which is very important to Bennett—not nett. Though Bennett was out before the final (his vintagejust from a patriotic standpoint, but from a business perspecinspired hunting jacket failed to inspire the show’s judges tive. He said, ”It makes sense; I can order 300 shirts and my and buyers), he picked up national exposure and incredible U.S. manufacturer will have them back to me in three and connections in the form of John Varvatos, Nicole Richie, and a half weeks. If you get them from China, it takes months. Jessica Simpson.

Our tailors are a $250 round-trip plane ticket away, and they speak English.” In addition to being made in the USA, Maven Fly pieces are constructed with moisture-wicking thread, fabric with 50 plus Ultraviolet Protection Factor (this blocks ultraviolet rays, which is different from SPF, or sun protection factor), and Bennett’s trademark French stitching (this takes more time and fabric but provides better protection against unraveling). The fly-fishing shirt has two sleeve options (city vs. casting); pockets have been moved to the sleeve to remove bulk from the chest; and, like all of Bennett’s pieces, they are designed to specifically fit the female figure. There are pants, skirts, and vests as well as accessories. The Bennetts learned how to fly-fish for a trip to the Provo River in Utah and have become regulars. Bennett finds it be relaxing and likes to tie his own flies; he showed off several, made from turkey and chicken feathers he’d collected on Erin’s family’s ranch in South Texas (“Tying flies is like meditation; it’s very creative”). Erin is a native Austinite;

she and Ross met in 2002 at UT, started dating seven years ago, and have been married for three and a half. She’s a co-owner in the business and explained, “I keep his eye in check,” providing that valuable female feedback on designs. “He’s like a little kid when it comes to building collections,” she laughed. “He gets so excited.” When the two aren’t working hard on their business, they visit the ranch and love on their three dogs, two Cavalier King Charles spaniels and an American boxer. The eldest, almost ten years old, has a heart condition, which prompted the couple to make their own healthy dog food. “We’re looking forward to deer season and having some venison, “ Erin explained. “It’s nice to have that plentiful, inexpensive meat for them.” She showed a picture of the dogs’ food—and it looked pretty tasty. They had stayed up after a grueling day of travel, a family funeral, and work negotiations to make their pets’ meals. Both of the Bennetts are excellent models for their clothing; he often looks dapper in stylish suits with his own bow

No live bait is used in fly-fishing (hence the name), and Bennett enjoys the creative aspect of making his own flies. These came from his kit and are crafted from chicken and turkey feathers.

tie, and she stuns in their creations. Though Bennett may pat his belly and describe himself as “skinny fat” (“What he means is, he’s not toned,” Erin responded, gently rolling her eyes), he logs around 100 miles a week riding his bike around town from their South Austin home. He’s in the process of looking for new studio space, and he’s had his eye on a building on Congress Avenue. He’s also undertaken a new role as a style ambassador for Amazon.com, and you can find his Blue Avocado-Ross Bennett bags there, though as of September 13, the popular lunch attaché was out of stock. If you see Bennett riding around town, he’s more than likely got the line’s messenger bag in red and blue strapped across his back. In November, he’ll be wrangling Grid Girls at CoTA as part of the American Grand Prix. At some point, he wants to create a line of hunting apparel. He’d like to get back into running. No matter what the future holds and where his designs may lead, one thing is certain: Ross Bennett is most certainly going big places. afm

Since Bennett rides his bike for transportation, his messenger bag is a crucial piece of gear. What's he carrying around town? Check out "What's in My Bag?" at austinfitmagazine.com to find out.

V23 Introducing

Athletics By Lori Burkhardt photography by Brian Fitzsimmons

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hen old race-day T-shirts just won’t cut it, enter V23 Athletics apparel. Touting a motto of “strength and energy,” this local company’s name is fueled by the periodic element vanadium, which possesses properties that make material (like steel) lighter and stronger. For V23, the beauty of the name is that, according to its founders, “it can be perceived a million different ways.” With shirts and tees named The Expedition, Balcones, and Lake Austin Blvd as part of the product line, it’s perhaps an understatement to say that the city of Austin has provided a palette for inspiration. V23 Athletics apparel is crafted using vibrant colors that boast a powerful simplicity in design, anti-microbial and moisture-wicking fabric, and a variety of athletic cuts. Neither comfort nor style is sacrificed in these garments that are tough enough to take on perspiration from a grueling workout or a walk down Congress Avenue in the summer heat. JD Harper, a seven-year resident of Austin, is the idea man behind V23 Athletics. Upon graduating from

Models: Desire Sidlo (Wilhelmina Brown) and Brandon Epstein (Wilhelmina Brown)

Washington State University, Harper took a job in Seattle with a manufacturing company, unaware that the work environment and his friendship with company owners would eventually lead him down the path of small business ownership. Learning supply chain management, manufacturing, and how to manage warehouses from a distance offered a good first taste of the world of entrepreneurship. “There are high highs and low lows, and the work is endless,” Harper asserted. “As long as you love what you are doing, it’s the best possible scenario you can ever imagine.” It took Harper a mere 15 minutes—he didn’t even have to step out of the airport—to decide that Austin would be his new home and the perfect city for his flagship brand. “Austin is like my hometown (Pullman, WA), but ten times better,” he said. Impressed with the abundance of “liberal and independent thinkers” and Austin’s being an overall “well-educated college town,” Harper knew he was definitely in a place where he could freely express himself and be accepted. “The crazier you are, the better you are perceived

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All of our inspiration comes from within the city. Just living in Austin—any part of town—you’re inspired by architecture, art, people, and music. 54 | au stinfI tmagazi ne.com | 1 0. 20 1 3

here; not like every town in the U.S.,” he joked. And, although Austin’s scorching temperatures might have sent non-natives fleeing back to cooler climates, it should be noted that Harper would “trade the cold Northwest winter for the Texas heat in the summer any day.” Lured by the persistent thought of entrepreneurship, Harper pitched the idea of V23 to CrossFit colleague Dru Sellers. A software developer and CrossFit newbie on a mission for better health, Sellers noted, “There is something to be said about enduring something together. Going through workouts and sweating and hating it together as a team makes it a lot easier to say, ‘Okay I’ll listen to your idea.’” Harper agreed: “It didn’t take too much persuading.” With Sellers on board, Harper picked Tom Gmelch’s brain; Gmelch is his best friend from high school and an experienced CFO for a number of start-up companies who possesses a wealth of small business knowledge. “Tom was very instrumental in getting [V23] off the ground,” said Harper. Like other artists, Harper and Sellers both harbor a passion for creating, though each finds fulfillment in different areas. “It’s a rush taking something that doesn’t exist and having a concept, whatever that concept is, and taking that to the end,” Harper explained. He admitted to being more partial to the “operations and artistic” side of the business; Sellers, a high-end HTML coder, “creates and develops code out of nothing.” and he is, in Harper’s words, “a big deal” in that environment. A little inspiration always helps creativity flow, and, according to Harper and Sellers, all they need can be found here: “All of our inspiration comes from within the city. Just living in Austin—any part of town—you’re inspired by architecture, art, people, and music.” However, designs still take time, even in ideal surroundings. “For us, it’s art. We pour countless hours [into] going over designs and making sure it’s exactly right,” noted Harper. Harper and his team place a premium on being unique (“Being an original is super important to us”), and so all V23 designs are done in-house and manufactured on a limited basis, with frequent new releases Over the years, V23 has garnered major support from friends, family, and the rest of the Austin community, which has been much appreciated by its founders. “When you quit a 9 to 5, paying job and go full time into a business that doesn’t really exist, it’s pretty scary,” Harper admitted. He noted that one of the biggest challenges in a small clothing company is manufacturing

your own items, sourcing minimum-order quantities in the thousands, and finding a significant amount of capital to cover costs. “In our business, there are a lot companies that make apparel and then just sell blanks. [Other companies] just buy the blanks and print on them.” Aside from taking thread to needle, V23 has taken great strides toward manufacturing their own items, a company goal. Harper explained, “We use more of the traditional, old-fashioned way [of manufacturing]; developing patterns, sourcing fabric, and ensuring apparel is sewn to our specifications.” There’s also a desire to keeping things local, and so about 90 percent of all product production is “outsourced” within the Austin community. The same attention to detail and care put into apparel designs trickles over into customer service. “Our goal is to offer the best customer service in Austin,” Harper said, and so each shipment comes with a hand-written note to the customer, part of the “boutique-type level customer service you just won’t get with a larger company.” Free shipping and returns are offered on all orders because V23 feels strongly that “the customer shouldn’t have to pay because we don’t have a brick and mortar [store].” V23 has expanded from its original scope: They now have a growing handful of “coconspirators” (partners or ambassadors) for whom they’ve designed shirts and tees branded specifically for their business. “This isn’t something we saw coming,” Harper admitted, “but we found a need in the community we could fulfill.” They were first approached by Atomic Athlete (a local gym where Harper trains), and several others, such as Fit4Life and Vaughn Weightlifting, soon followed suit. This is perhaps a natural development, as workout apparel is a ubiquitous marketing tool used by personal trainers and coach-owned gyms—clients become a virtual walking advertisement. “Before we took [apparel] over, they basically had a box of shirts wadded up in the back of their trucks,” said Harper. Most “co-conspirators” already have established branding guidelines, but V23 still develops about 95 percent of the design and takes over printing, storing, and shipping. V23 Athletics has plans for continued growth that include new product offerings, with shorts on deck first, and, eventually, a full clothing line. In the meantime, they’ll continue to encourage customers to find their own sources of strength and energy, all the while feeling confident those who purchase their products will agree that “we make the best damn apparel, period.” afm

We pour countless hours [into] going over designs and making sure it’s exactly right.

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Rocket Science Taking a look at what goes into your wetsuit design By Courtenay Verret Photography by Brian Fitzsimmons

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Triathletes and swimmers who plan to take on chilly water experience a special rite of passage: wetsuit shopping. Some may admire the sleek, superhero look of a wetsuit and welcome the extra buoyancy and speed it offers. Others may curse the inventor of neoprene while breaking into a sweat while working to pull said fabric over the gut. One thing, however, that both can appreciate is the sheer amount of planning, research, and engineering that goes into the manufacturing and design of every single wetsuit before it makes its way onto the rack—not to mention the exciting prospects for future design. At the Drawing Board he design process for all wetsuit manufacturers starts with a simple question: “Who is this product for and how is it going to be used?” said Marcin Sochacki, founder and CEO of Rocket Science Sports, an Austin, Texas-based company that makes triathlon and multisport apparel, including wetsuits. Is the wetsuit wearer a surfer? Is the race just an open water swim? Will the athlete need to make a quick transition to a bike and thus require a wetsuit that is easily removed? Once the answers to these questions have been sufficiently determined, the market research can begin: “[We ask] what other companies and what other products are available to address needs of these athletes,” continued Sochacki. “You do your homework, in terms of what is out there, how is it used, and what are the features…what sells well; why do people buy things and dislike things.” Underlying all of these considerations, however, are the regulations mandated by the governing body of the sport. To be more specific: You might remember the outrageous number of records that were shattered

Models: Brandon Epstein (Wilhelmina Brown) and Jasmin Castanon

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in swimming during the 2008 Summer Olympic Games, courtesy of the fullbody racing suits worn by swimmers. Designed with the help of NASA, these high performance suits were constructed with materials that offered swimmers extra buoyancy and reduced drag. But, as records continued to fall in spades, many began to question the fairness of these suits, some even calling them a form of “technological doping.” Ultimately, USA Swimming outlawed the suits in 2009, followed by a worldwide ban through FINA (Fédération Internationale de Natation) in 2010. The ban set the swimsuit manufacturing world back on its heels. “What happened in swimming in 2008 and that took effect in 2009 created a huge stir,” noted Sochacki. “A lot of companies lost a lot of revenue, and there was lots of confusion in the sport.” With this lesson from the swimming world strongly seared in wetsuit manufacturers’ minds, the current regulations are given careful consideration. By taking these guidelines to heart, and having market research in hand, product design and innovation can finally begin to move forward. Designing for the Masses— Durability and Price Point hen delicately unfolding (or gingerly tugging) rolls of neoprene up your body, you may not stop to appreciate that your wetsuit likely underwent almost two years of testing and was designed by engineers to fulfill a specific function. To elaborate: What is an obvious choice for an elite athlete might not make sense for the weekend warrior. Sochacki used the analogy of car tires to illustrate this point. “You have different types of tires for a car if you’re racing,” he said, explaining that what matters most in car racing is speed and flexibility. On the other hand, for the average car, durability is of primary concern: “If you’re selling tires to a general market, you want [them] to last for a long time,” he noted. The same applies in wetsuit design, insofar as a high performance wetsuit is not necessarily the most durable, and thus not the most appropriate for the casual athlete who hopes to maximize his or her investment. Along these lines, manufacturers must also consider price points when

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designing new innovations. Although pro-athletes are unlikely to bat an eyelash at shelling out big money on high performance wetsuits, the same is not true for the average athlete. “We cannot make a super expensive product for a beginning athlete,” Sochacki asserted. “You can design something great but, if it’s too expensive, no one will buy it.” And don’t forget the importance of making a fashion statement: According to Sochacki, most manufacturers have a team devoted just to improving the wetsuit’s look. “We have a team that focuses on making it pretty, making it attractive,” he laughed. “The functionality is one thing, but you have to make sure that what you design is attractive, [that it] looks appealing to the eye. Function is important but how it presents itself is also important.” Materials and Fit etsuit material may have evolved with industry innovations, but the foundation remains the same: neoprene. “Traditionally, wetsuits have been made out of neoprene rubber, and this is an industry standard, especially for triathlon wetsuit manufacturing,” said Sochacki. However, not all neoprene is created equal. Wetsuit manufacturers utilize Japanese neoprene because of its “robust” functionality—namely increased buoyancy and flexibility. Furthermore, the neoprene used for scuba divers is much different than that used for triathletes. “For scuba diving, the material is dense; it doesn’t compress,” explained Sochacki. “In a triathlon wetsuit, you want something light and buoyant because you’re on top of the water.” Manufacturers also experiment with different neoprene densities and materials in an effort to make wetsuits more comfortable and functional, which comes in handy not just in the water, but also, say, when you’re running to your transition area. “We use neoprene on our wetsuit but use composite material lighter than neoprene that is lighter on hips and legs,” elaborated Sochacki. “Companies are looking for alternative materials to create wetsuits that are more buoyant.” In addition to buoyancy, adjusting the type of fabric used can affect a wetsuit’s fit. “You have the outer layer

[of neoprene], and then you have the jersey fabric [on the inside],” Sochacki explained. “When we create a wetsuit, we [use] jersey that is very stretchy; it does not limit the stretch as much as a standard type of fabric. This allows us to have greater flexibility and accommodate many different shapes and sizes.” Wetsuit sizing typically is determined by height and weight, although fit varies greatly among brands. Sochacki jokingly admitted that he has always found Europeanmanufactured wetsuits difficult to fit into because of his broad shoulders; he has had more luck with Americanand Australian-made wetsuits. “This is something for an athlete to consider when they go shopping for a wetsuit, to try on two or three different brands and see what fits them,” he advised. Women will be pleased to know that wetsuit manufacturers are finally beginning to pay attention to their needs, designing suits that accommodate their typically shorter height and curvier shapes. Rocket Science, for example, uses a thinner neoprene in the bust area for its suits, which allows for greater stretch to accommodate varying breast sizes. In combination with the aforementioned stretchy jersey, women are increasingly finding a more comfortable fit. The Future of Wetsuit Technology ince the 2008-2010 racing suit debacle, wetsuit manufacturers have proceeded cautiously, walking the fine line between increasing innovation and abiding by sporting regulations. Sochacki is passionate about continuing to advance wetsuit technology: “There are always purists who say we need to go back to basics, but as a society we want to see sports progress. We want to see more records, faster times, and, at the end of the day, it’s still the athlete inside of this gear; it’s still a human that’s inside, not a machine.” The International Triathlon Union (ITU) has begun to draft stricter regulations on multi-sport clothing (including wetsuits) as an effort to reduce or eliminate any perceived unfair advantages, and implementation of these changes is anticipated to take place by 2014. Sochacki noted that

You can design something great but, if it’s too expensive, no one will buy it. the ITU has taken a more cautious approach in setting these regulations; input from clothing manufacturers is being taken into consideration, and drafts of the ITU’s new guidelines are available for manufacturer review before they are put into place. ITU’s hope, said Sochacki, is that the same confusion and negative financial consequences that struck manufacturers after FINA’s 2010 racing suit ban will be avoided. Even with the new ITU regulations on the way, Sochacki predicts a bright future for wetsuit design. “I think you’re going to see materials and fabrics that are more technical, more functional,” he mused. Sochacki envisions the use of “smart” fabrics for wetsuits—materials that help athletes measure things like muscle compression, sweat, and heart rates. These capabilities are already available in running gear, but pose a challenge in triathlon due to the swimming component. “Because of the water, once the garment gets wet, all of that data becomes incoherent,” he admitted. “There’s going to be a little more of a learning curve as to how we create these garments…[But] I think it’s possible.” Wetsuit shopping may not be as easy as shopping for the latest fitness gadget or pair of running shoes, but with an ever-evolving design intended to increase functionality and fit—not to mention the advent of new fabric technologies—competing in a wetsuit can only get more exciting. afm

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Last Laugh Talking with Susie Wolff, Williams F1 team development driver By Leah Fisher Nyfeler

Photos courtesy of Williams F1 Team

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hen you walk between the garages and the club lounges at Circuit of The Americas, you can practically cut the testosterone in the air with a knife. The pit crews are male; the owners are male (with one exception); the drivers are male…well, mostly. Over the years, women have had a small presence in Formula One, and the Williams F1 Team has led the charge. Recently, they added Susie Wolff as their team development driver. Wolff came up through the motorsport ranks. “My father had a motor bike shop,” she said in a phone interview. “I grew up mostly with boys; my brother is 18 months older, and I always thought, ‘If he can do it, I can do it.’” Her father raced bikes and encouraged the two kids. “My mother never said, ‘Oh, no—you can’t do that,’” she laughed. Wolff also grew up downhill skiing and, at the age of 8, added karting to her activities; by the time she was 14, she had been named the British Woman Kart racing driver of the year (for the first time—she would gain this recognition four times). In 2000, Wolff was awarded the title of Top Female Kart Driver in the world. From karting, Wolff moved to Formula Renault (2001– 2004), then Formula Three (2005), and on to DTM (the German Touring Car series), where she gained valuable experience as well as awards and recognition. In 2012, she made the move to Formula One, joining the Williams F1 Team as their development driver. If she continues on this path, she’ll be applying for her F1 license, though she hasn’t done so yet; Wolff’s 2014 program is still up in the air, and she’s waiting to see what regulation changes will be made this year. Right now, she is spending time in the simulator, providing valuable information for the Williams F1 team drivers, Pastor Maldonado and Valtteri Bottas. Bottas replaced Bruno Senna in 2012, who was dropped by the team (as of July 2013, it was rumored that Senna’s considering testing for NASCAR). There were also rumors at that time that Wolff would be named as driver. That move didn’t happen, though the suggestion garnered some commentary. British racing legend Sir Stirling Moss seemingly harrumphed the notion and was quoted as stating that women do not have the mental aptitude to compete in Formula One. Wolff certainly disagrees but, rather than debate, turns the conversation back to racing. She doesn’t think in terms of gender but rather of competition: In a BBC interview she stated, “When I have my helmet on, no one knows if I’m male or female.” Wolffe looks to her performance to speak for her capabilities as a driver. Perhaps the statement that best sums up Wolff’s outlook

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on her role in F1 is that “the stopwatch has the last laugh.” She works hard to be the best driver she can be, keeping her skills fresh by driving in the DTM when her schedule allows and maintaining her fitness. This year, she participated in the Young Driver Test at Silverstone, which is a tough track. She described it as “fast, with lots of Gs”; considering she had not raced since October 2012 and that her role at Silverstone was primarily to test new tires, she performed well—only .04 seconds off Daniel Juncadella, who also drove the Williams-Renault FW3, and 1 second off of the Williams’ team driver, Pastor Maldonado. Some question whether women are physically able to handle difficult tracks like Silverstone. Wolff works out to make sure that she’s in the best physical condition to wrangle that horsepower. “I do a lot of upper body work and neck exercises,” said Wolff, which is what male drivers do. She has a trainer and works out four days a week, which includes endurance circuits. Wolff does a lot of high-intensity training and uses exercises at body weight to keep lean; in addition, she mixes in Pilates and yoga to help stay flexible after all the time spent sitting in a car. She explained that being a woman doesn’t afford her a weight advantage, but her lighter weight does allow the engineers to place ballast in the car where they’d prefer to have it. For her upper body, she includes press-ups and shoulder presses along with time on a neck machine—drivers can experience 24 kilograms (53 pounds) of force while driving, not to mention the constant vibration of the vehicle. Wolff spends quite a lot of time in the simulator, which is what development drivers do; this allows her to test out different aspects of the car, note changes in performance, and report back to the engineers. There are simulator programs for each of the various Grand Prix locations, so Wolff is very familiar with the tracks even though she’s not driving. Her work provides invaluable information, though it’s nowhere close to the thrill of actually racing. She’s looking forward to returning to Austin in November for Circuit of The Americas. “It’s a great track,” she recalled. “It produced a fantastic race last year.” When she’s not testing and driving, she’s acting as an ambassador for the Williams Formula One team. Wolff

Women in Formula One By the Numbers

2012

bleachers

Year that Monisha Kaltenborn (Sauber) became the first female owner and CEO in Formula One

First year for the Formula One World Championship

Age of Claire Williams, who was recently named team principal for the Williams Formula One team.

Year that Desiré Wilson became the only woman to win a Formula One race of any kind (British Aurora F1 series at Brand Hatch)—they named a grandstand there after her as a result.

The number of women racing drivers who have entered at least one Grand Prix (Maria Teresa de Filippis, Lella Lombardi, Divina Galica, Desiré Wilson, and Giovanna Amati).

PIT ROAD

Test and Development drivers include Maria de Villota (Marussia) and Susie Wolff (Williams). bleachers

Williams has employed the most female drivers: (drivers Lombardi and Wilson, and development driver Susie Wolff).

1980

GRANDSTAND

1950

Lella Lombari has competed in the most Grand Prix, with 17 entries and 12 starts. She is also the only driver to score points (0.5 at the 1975 Spanish Grand Prix, where she finished 6th).

1976 British Grand Prix is the only race with more than one female driver entered, though neither Galica nor Lombardi qualified.

Three of the five female racers are Italian (Filippis, Lombardi, and Amati); one is British (Galica) and another is South African (Wilson).

Filippis Lombardi Amati Galica Wilson

ITA ITA ITA GBR RSA

bleachers

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takes those duties seriously. “It’s a fact of life,” Wolff stated. “Racing drivers represent sponsors, and that goes for male and female drivers.” She explained that she’s worked hard to find a balance between “looking good and looking like I mean business. I’m not just a doll to dress up,” she laughed when asked about using her beauty to gain further recognition as a driver. “The men go through the same stuff. It’s part of the job.” You can find Wolff being glamorous in the pages of the June 2013 issue of Vogue in the aptly titled article “Fast and Fabulous.” Although she may be beautiful, what truly makes Wolff fabulous is her skill on the track and her completely charming and forthright delight in what she does. She’s looking ahead to her Formula One career with the Williams F1 team. “I’m a great believer in the future,” she said. “Don’t sit back and wait for opportunities; create opportunities.” Wolff will surely create opportunities on the track, and Austin can welcome her back this November 15–17 at Circuit of The Americas. afm

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Karting in Austin

Susie Wolff, like most of the Formula One drivers, got her start in karting as a kid. Although this gateway to motorsports originated in southern California in 1956, Europeans have truly embraced it. These are not the go-karts found in amusement parks; those puppies putter along at speeds of about 16 mph (25 km), whereas racing karts, such as the Superkarts, can reach speeds of up to 160 mph (260 km). There are different classes of karts with different speed ranges, with younger drivers at the wheel of slower karts. If you’d like to get your kart on, try out these locations in Austin and the surrounding area.

The Driveway Austin

K1 Speed

On Sundays, from 12:30–5 p.m., the Driveway Austin opens up for drivers to take one of their Birel N35 racing karts out on the track. These vehicles can reach speeds up to 60 mph, thanks to a 9.5-horsepower Honda engine. Helmets are available for loan; all drivers must have a valid driver’s license, be at least 5 feet tall, and wear close-toed shoes.

This is Austin’s only indoor kart racing facility. The karts are 20-horsepower electric karts; there are a variety of racing packages as well as an “arrive and drive” option. Height restrictions apply: Drivers must be 58 inches tall for the adult kart and 48 inches for the junior kart.

drivewayaustin.com 8400 Delwau Lane

k1speed.com 2500 McHale Court

Hill Country Kart Club hillcountrykartclub.com Off I-35 in New Braunfels, Ruekle Road (exit 184)

This karting club has been around for 25 years and boasts a facility with grandstands, snack facility, and karting classes. Races are the second and fourth weekends each month (although there are no races in December). Driving classes are available for enthusiasts as young as 5 years of age. Hill Country Kart Club is the home track of several IKF national championship winners. Spectators can come out to see future champion drivers getting their start in karting as well as watch experienced drivers hone their karting skills and stay fit. Spectator seating is free, although pit passes ($5) to enter the pits, see the karts, and talk with the teams are available for purchase.

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Look Stylist

Learn about Scare for a Cure online

Don't be a Halloweenie

Costumes are hiding in your closet

alloween, like most holidays, will sneak right up on adults, if we let it. Children, however, are always up for trick or treating, and finding the right costume is a big part of this night for most kids. Your

By Ashley Hargrove

children may not understand that you might not have much money to spend on parties or costumes, or that you actually totally forgot to plan your own costume. They expect you to be raring to go on Halloween night. Don't worry, parents and baby sitters. Here are some costume ideas, created with ordinary items right

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from your very own closet, that won't break the bank or take up too much of your precious time. Take a look at our three models, shown center: Casey, Leslie, and baby Cannon. Casey and Leslie wanted to achieve a dark, vampire look for themselves but, being new parents of a 4-monthold, money and time were a major concern. Thankfully, most of the items they are wearing came right out of their closets and were then topped off with a few purchased items. The one person who has a store-bought costume is baby Cannon,

who is dressed adorably as a tiger.

What Theyâ&#x20AC;&#x2122;re Wearing

Casey selected a pair of black jeans, a black button down, and a pair of black shoes from his closet and Leslie opted for a black maxi dress that she paired with comfy, black leather flats. Next, they paid a visit to the Bazaar, a local boutique and costume shop, to put the finishing touches on their outfits. With the additions of a cape and a black wig, the adults were ready to go.

photography by Flashbax 23

Here are some other creative costumes you can fashion from your very own closets: Nerd All you need for this Steve Urkel-inspired design are a plaid shirt, suspenders, a calculator, pens, a bow tie, and some old glasses with white tape wrapped around the center. Most of these items can be found in your local thrift store. Make sure your pants are high waters. Athlete and Sports Fanatic This look works for parents AND kids! Parents: Just throw on a pair of tennies and your favorite workout clothes, and you are instantly transformed! If you really want to get sport specific, choose your favorite team jersey, apply some face paint, and carry appropriate equipment. Are your little ones involved in athletics? Pull out their uniforms, add some face paint or mimic a favorite athlete’s hairstyle. You all have cool, economical costumes. Biker For that bad-to-the-bone look, wear all of the leather you own. Black pants, bandana,

boots, and anything with fringe will nail the biker look. Add some temporary tattoos to take it up another notch; there are a variety of amazing and inexpensive temporary tattoos online, if you are willing to do a little preplanning. Mummy This is perhaps one of the simplest costumes available. Get white pants and a white shirt, cut up a sheet to wrap yourself in, and you are ready to go. Or, just wrap yourself in strips of toilet paper (and hope it doesn't rain). Politician It doesn’t take much to rock this look: Find your most conservative suit, add a rep tie, and make a campaign poster. If you're feeling fancy, have a print shop professionally create your campaign materials. Be sure to shake hands and kiss any babies you see while out. Ghost Could it get any easier than this Halloween classic? Cut Zombies Tani Barr Kermani, Bronwyn Kermanim, Deandra Kermani, Andy Heilveil, Read Rafferty

Makeup Artists Sherrl Carpenter,

two holes in a sheet for your eyes, and you're done. Where's Waldo Want to blend in with the crowd? All you need are a pair of dark pants, a redand-white striped shirt, red hat, and big glasses. Brawny Man Capture the rugged look with a pair of jeans, brown boots, a brown belt, a red plaid shirt, and a roll of your favorite Brawny Paper Towels. Make sure you've got a little facial hair to really have that authentic Brawny look. FYI: Skip the urge to make this a Lumberjack look by leaving the ax at home, especially if you are bound for Austin’s 6th Street party atmosphere. You don’t have to break the bank to have a great time on Halloween. Just open up your closets and get creative! afm Photographer Assistant Jeff Carpenter

Costume and Makeup Artists Scare for a Cure Crystal McGookey, Co-Founder Jennifer L Ball Norma Crippen Tomey McGowen 10.2 0 13 | austinfItmagazine.com | 69

Look Fit Finds

Survival Mode Whether it’s a zombie apocalypse or just the end of the world as we know it, you’ll need the right gear to survive. AFM has pulled together a few items with the assistance of the knowledgeable staff at Backwoods to get you started on your doomsday preparations (or just have a great time out in the woods).

Tilley Nylamtium Airflo Hat $79 tilley.com The Tilley hat has been around for 15 years now. Its lightweight design, which provides breathability and great ventilation, makes it a consumer favorite. This hat in particular is made from a water-and-mildew-resistant nylon known as Tilley Nylamtium, so it repels rain and floats in water. It comes with a lifetime guarantee and insurance against loss. 1

SeatoSummit Coolmax Adaptor Sleeping Bag Liner $45 seatosummit.com The Coolmax Adaptor Liner is made of a moisture management fabric and is specifically designed to adapt to humid or warm temperatures. Its stretchy fabric keeps you comfortable and the light weight (9.5 ounces) makes it easy to bring along with you on any type of outdoor excursion. 2

Black Diamond Storm Headlamp 100 Lumens $50 blackdiamondequipment.com The Black Diamond Storm headlamp provides up to 100 lumens of bright and reliable light for whatever situation you may encounter. Fully waterproof, it provides various proximity, distance, and strobe modes for any and all conditions. It also comes in four different colors, including a very vibrant orange—just in time for Halloween and Texas football season. 3

The North Face Apex Bionic Jacket $149 thenorthface.com The North Face’s Apex Bionic jacket is one of the brand’s best sellers for a number of reasons. The jacket was made with TNF ClimateBlock fabric, so it is both waterproof and windproof, yet surprisingly breathable. The soft shell also helps keep you warm and wind-chill free while still remaining stretchy and comfortable. It comes in more than a dozen different colors for both men and women. 4

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photography by Flashbax 23

Zombies Tani Barr Kermani, Bronwyn Kermanim, Deandra Kermani, Andy Heilveil, Read Rafferty

Costume and Makeup Artists Crystal McGookey, Jennifer L Ball Photographer Assistant Jeff Carpenter

Makeup Artists Sherrl Carpenter, Scare for a Cure Tomey McGowen Co-Founder Norma Crippen

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Look Fit Finds

1 3 7

14 13 2

8 15

10 5 4

Prana Stretch II Zion Pant $75 prana.com Prana Stretch Zion pant is the perfect travel pant for everything from a family fishing trip to clubbing zombies. Its special four-way stretch fabric dries quickly and helps resist abrasions. It also comes in a variety of colors, so you can blend in with the forest brush or stand out in a crowd. 5

Patagonia Drifter AC GTX Shoes $165 patagonia.com The Patagonia Drifter A/C GTX shoes are made to perform in any sport or weather condition. Patagonia guarantees that the shoe is both waterproof and breathable, thanks to the Gore-Tex Performance Comfort footwear technology. These shoes are also environmentally conscious, and made partly of recycled materials. 6

Katadyn Base Camp Microfilter Water Filtration System (Backcountry Series) $80 katadyn.com Clean drinking water is no longer a worry with the Katadyn Base Camp Water Filter. Designed to filter fresh and salt water, the AntiClog Hiker Pro MicroFilter Cartridge meets EPA standards for removing bacteria and any other microorganisms the water may contain. When full, the filter holds up to 200 gallons of water and hangs easily from virtually anywhere. 7

GoalZero Rock Out Speakers $40 goalzero.com Whether you’re carving pumpkins or on the run from zombies, you might want a little music. That’s where the GoalZero Rock Out Speakers come in. They’re portable, so you can have your favorite music amplified anywhere. The speakers’ charge 8

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lasts up to 24 hours, so it’s perfect for that one-night camping trip. Smith Optics Showdown Polarized TLT Optics $169 smithoptics.com Smith Optics puts its own twist on the classic aviator frame with the Showdown Polarized Optics. Don’t let the sunglasses’ fragile-looking appearance fool you, as the stainless-steel framing makes them durable, light, and comfortable, and they are available in seven different shades, each with polarized lenses. 9

Sabercut Chain Saw Cutting Tool $30 ultimatesurvivaltech.com Build your base camp with ease! The Sabercut Chain Saw Cutting Tool is among the best of its kind; instead of handles found with other survival chainsaws, the cutting tool has loops at the ends of each chainsawtype blade. When your hands get tired, wrap the loops around your wrists to use arm strength. It comes with a compact, handy pouch for portability. 10

Solio Bolt Battery Pack + Solar Charger $70 solio.com The Solio Bolt battery pack and solar charger is a musthave item when it comes to apocalypse-induced power outages. It can charge any USB-powered gadget, including smart phones and cameras. The Bolt battery pack itself can be charged anywhere there is sunlight and can hold charge for up to a year. 11

Marmot Twilight 2-Person Tent $269 marmot.com Remember that time the zipper of your tent got stuck open and you woke up the next morning snuggling 12

with a brain-eating corpse? Well, the Marmo Twilight 2-Person Tent has snag-free zipper flaps so history will never repeat itself. The light-reflective points on the tent also ensure that you can always find base camp safely at night. Sterling Marathon Rope Pro STD 10.1mm (50 meters) $170 sterlingrope.com Though climbing can be adventurous, safety is still very important; a good rope that is both functional and durable is a must, and the Marathon Pro 10.1mm Rope provides both qualities in a sleek and light form. The product comes in four different colors, including a fun, bright green. 13

Osprey Men’s Volt 75 $199 ospreypacks.com Nobody deserves the back pain and struggle that comes with toting an uncomfortable hiking backpack. Do you recall when your old one leaked? That shouldn't happen—and with the Osprey Volt 75, it won't. The external hydration sleeve makes refilling easy and prevents pack contents from spilling. Compression straps on the sides and within the pack ensure stability, and the torso adjustment option helps provide the perfect fit. 14

Bison Designs X-Stream Survival Pod $25 bisondesigns.com This compact survival key fob is the avid adventurer’s go-to tool. It may look like a simple keychain, but it actually contains more than 15 survival tools within it, making every outdoor challenge manageable. afm 15

These items can be found online and at Backwoods (12921 Hill Country Boulevard, Bee Cave, TX) in the Hill Country Galleria.

Look

Hair Color and Style Dress up your tresses for Halloween

By Michelle Lanh Suggs

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hy not embrace a new sense of style with your hair for Halloween? Sometimes we forget or donâ&#x20AC;&#x2122;t have much time to focus on a costume, and a mask can sometimes be a bit dull. Drop the drab, store-bought wig and take a little time out of your day to transform yourself into something wicked by night.

photogra phy by tea eiland Models justene engels, jorge ramierez

Show Off Some Color Color is the perfect way to alter a look. The possibilities are nearly endless; these days, there are dozens of products that offer a temporary color service. For a quick fix, use a colored hairspray that can be found in any party store. The color is vivid (even on dark hair), yet washes out easily. Want something that lasts a little longer? Temporary dyes work perfectly for light-colored hair and wash out in fewer than ten washes (if you have dark hair, you will need to use a lightener to obtain true color). For a cool tie-dyed effect, stop by Urban Outfitters to pick up a pack of hair chalk for only $14. Simply rub the chalk on strands of hair; you can even use multiple colors on one strand for an awesome result. A Little Tease Never Hurts Teasing or backcombing is another way to achieve a different ‘do, though we’re not talking about Snooki from Jersey Shore (unless that’s what you’re going for). Sectioning your hair and then backcombing and hairspraying can create definite volume that can be shaped into anything you desire. Whether you want to create a look from The Great Gatsby (as pictured), Mad Men, or Once Upon a Time, teasing is an essential part of the process. All you need are a bristle brush (less than $5) and a hairspray that will hold without being crunchy, such as Joico’s Joimist Firm Hair Spray ($15).

glitterfied If you really want to stand out of the crowd, glitter might be the proper route for you. For a subtle look, use a glitter hairspray to obtain a high shine. For a more dramatic effect, spray hair or add gel and, while the section of hair is still wet, dip it into fine glitter. Let dry, and finish off with more hairspray to make it last. For longer hair, you can easily create a glorious glitter ombré—with this method. It might get a bit messy, but it will pay off in the end. afm

Nonprofit. Community. Rowing.

• Austin’s largest non-profit community rowing club • Introductory classes, private lessons, middle and high school rowing programs • Home of nationally ranked regattas

74 Trinity Street (on LBJ Lake)

Austinrowing.org hair by e ricka rod riguez Makeup by Michelle Lanh Suggs

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512.472.0726

Look

Get the Look

A Theme Title? Subhead about the products that we list or why we picked them here. pincurl What you need: hairspray, bobby pins, curling iron, brush. 1

Section hair into four main parts: back, crown, and two sides around the ears. Hairspray each section.

Starting in the back, create a 1-inch horizontal part from the bottom and pin the rest up. Curl 1-inch section in the same direction, and hairspray. Wrap curl and bobby pin it close to the scalp. Drop another horizontal section and curl 1-inch sections in the opposite direction, then hairspray. Wrap curl and bobby pin it close to the scalp. Repeat steps until you complete your back part.

Repeat Step 2 for the side parts around the ears.

For the bangs, grab a section close to your face and wrap hair once around the curling iron, coming close to your scalp. Let sit for 5â&#x20AC;&#x201C;10 seconds. Slide the curling iron down the same section and wrap the hair around the iron in the opposite direction. Repeat this until you reach the end of the section. Repeat the whole process until you finish entire crown section. Hairspray. Let hair sit for 5 minutes and remove all of the bobby pins. Starting with the bottom, brush hair from the bottom and move upwards. Hairspray and smooth the top with your hands. Finish look with a beautiful headband!

pompadour What you need: mousse, hairspray, comb, brush. 1

Blow dry the sides of the head and brush downward.

If hair is long enough, section the top of the head and curl each part backwards or away from the face until you reach the front.

Backcomb the top section until you get the desired volume.

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Starting with damp hair, rub mousse (try Joiwhip by Joico) all over the hair, especially the top.

Define the style by shaping the top with your hands and hairspray.

TRANSFORMING APPEARANCES

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Feel

Achooo!

Everything you ever wanted to know about a sneeze

Sneeze: To make a sudden, violent, spasmodic, audible expiration of breath through the nose and mouth, especially as a reflex act (Merriam-Webster).

What causes a sneeze?

Any irritation to the nose or throat. Some common causes are: • Allergy to pollen, mold, dander, dust • Chemicals from certain nose sprays • Common cold or the flu • Triggers such as dust, air pollution, dry air, powders, and spicy foods

Sunlight can make you sneeze. It’s called the photic sneeze reflex, and even Aristotle pondered “why?” (It’s an unexplained genetic quirk.)

PERCENT

Amount of people who actually cover their coughs or sneezes with their elbow or a tissue. Help prevent the spread of germs by remembering to cover your cough or sneeze and wash your hands!

Germs from sneezing can live on surfaces such as a doorknob or table for up to two hours. During that time, those germs can still travel to others who touch that surface, spreading disease and causing unhappy holiday seasons.

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Photo by Foto hogg

Vampire Sneeze

Fact or Fable? Keeping your eyes open while sneezing can cause your eyeballs to pop out. Fable. Contrary to popular schoolyard belief, eyes are well secured in their sockets and are not going to pop out due to any amount of sneezing. Although sneezes can be forceful, there isn’t even a muscle located behind either eye to push the eyeball beyond its socket.

“Best place to cure what ails you”

vs. Cupped Hand In the past, people were encouraged to place a cupped hand over their nose when they sneezed (or over their mouth for a cough). However, this action transfers germs to the hand, which is then used to touch other surfaces. Sneezing into the crook of the elbow (the Vampire Sneeze— imagine you're pulling that cape over the lower half of your face) places those germs on the less accessible fabric of a garment on the crook of an arm.

Responses after sneezing developed from a variety of ancient beliefs involving escaping souls and evil spirits. Some thought the spirit might escape from the nose to be claimed by the devil; others believed that evil spirits could enter the body after a sneeze. It was thought that the heart momentarily stopped during a sneeze and the sneezer subsequently needed to be welcomed back to life.

Be multilingual German = Gesundheit (health)

Arabic = Alhamdulillah (praise be to God) Russian = Bud Zdorov (be healthy); added for children is Rosti Bolshoi (grow big) Chinese = Bai Sui (may you live 100 years), used for children English = "God bless you" (attributed to Pope Gregory the Great; it became popular during the bubonic plague outbreak in the sixth century, as sneezing is a clear symptom of one form of the catastrophic illness)

Why do you close your eyes when you sneeze?

The nose and eyes are linked by cranial nerves, which trigger a blink.

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Saturday Natural Talks Always free! Check out our schedule of free Saturday talks on our website or pick up a schedule in the store.

Always empowering!

www.theherbbar.com 200 West Mary (off S. Congress) 444.6251 M-F 10–6:30 • Sat. 10-5

FEEL

Walk Your Way to Better Health

Marble Falls physician inspires fitness By Chad Nelson

amed motivational speaker and author Zig Ziglar told a story of a 40-year-old woman who had attended one of his events and desired to become a nurse. She determined that, on the basis of her schedule, achieving that goal would take five years, and that was far too long in her mind. Ziglar told her, “In five years you’re going to be 45, regardless of if you become a nurse. That’s happening anyway. But if you go back to school you could be 45 and a nurse.” Dr. Elissa Thompson, M.D., a clinical cardiologist at Heart Hospital of Austin and with Austin Heart speaks the same truth with her growing Saturday morning walking group in Marble Falls. “If you can just do anything, you will be better than where you are!” she exclaimed with the enthusiasm of someone learning the philosophy for the first time. In Dr. Thompson’s case, cardio health is not only her vocation but her passion. Dr. Thompson’s passion is shared by her Saturday “family” in Marble Falls. “You just have to get out and do it!” proclaimed 74-year-old Georgina Christy. Christy’s smile never leaves her face; her ailing knee and endurance are better and blood pressure is down since she began walking with the group in February. Her walking buddy Renate Cawart echoed these benefits and added that she is even taking less blood pressure medicine than when she began in the same month. The sweat-soaked pair joined fellow walkers Steve Free, Jarrell Sultemeier, and Doris Basham in espousing the benefits of walking, but all equated the health benefits with the camaraderie. “We all encourage each other,” explained Basham as her counterparts

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nodded their Jarrell Sultemeier, Doris Basham, and Steve Free agreement. Dr. Thompson offered that the diversity of the group is special and, although about 60 percent of the walkers are her patients, there are seniors, children, and even Rhonda Schlueter and Ed Cole Renate Cawart and Georgina Christy the family dog joining in most to quantify what she already suspects weeks. There are also cancer surin a clinical setting, and a handful of vivors, widows, former pro-baseball the Marble Falls group will participate. players (Free), and there is Ed Cole. “This is the highlight of my week! It Cole is the glue that binds the group is the greatest feeling to see someone together, the person whom nearly benefit and meet their goals,” Thompevery walker mentions when talking son said. When asked if she benefits about the group’s history. After hearing as well, she excitedly walked the line Dr. Thompson pitch the idea during a between proud mother (“they are part Daybreak Rotary meeting, Cole jumped of my family”) and physician (“you get in and has missed only five times since greater opportunities to spend time in day one. He also brings others along non-clinical settings”). for the experience. “It is an incentive Caroline Gipp and Rhonda Schluknowing you have to be here and that eter help log miles and walking times people are expecting you,” he said befor Dr. Thompson and the particitween smiles at other participants. pants. They acknowledge that many On the basis of her study on the have lost weight—ten walkers have subject, Dr. Thompson intentionlost more than 15 pounds—and that ally partnered with local podiatrist 120 people have participated in some Dr. Mark Krause, ophthalmologist Dr. capacity since the program began. But Kelly Green, and Hill Country Home they share the good doctor’s purpose Health. She also utilized local busifor showing up every week. “These nesses such as Noon Spoon, Kirby people are our family,” exclaimed both Eye Center (Green’s practice), and while turning to greet Dale and Liz Salon on Broadway to provide incenSeabaugh. The Seabaughs are cotives for walkers to continue with the chairing this year’s CASA 5K, and it is program. As she explained, cardio obvious that they know where to find health is a whole health endeavor, and prospects—in the hearts of their fellow every organ system benefits from it. participants and a champion cardioloShe is so passionate about the subject gist. afm that she has secured research grants

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Austin—Seasonal Allergy Capital

How to deal with pollens

By Jasmin Carina Castanon

ustin is famous for being the live music capital of the world but another lesser-known Austin characteristic is that it is also one of the nation’s seasonal allergy capitals. While the rest of the nation generally only has two pollen seasons (fall and spring), Austin has three—plus an intense winter pollen season. This abundance can completely upstage an allergy sufferer’s entire music festival experience or winter hiking expedition. With Austin’s numerous outdoor events—marathons, Longhorn football games, ACL—knowing what each month can bring is essential to facing and conquering seasonal allergies symptoms head on.

October/ November • Ragweed. In the fall, ragweed plants are Austin’s most sizable pollinators, growing anywhere from 1-2 feet to as much as 20 feet tall. All produce pollen. • Weeds. The weed pollen counts peak around the beginning of October and begin to dwindle around mid-November. There are more than ten kinds of weeds pollinating during this period. • Austin’s weed pollen season is one of the longest in the country.

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All Year • Mold spores grow year-round on any kind of organic matter (such as grass or leaves) as well as on decomposing materials and trash piles. • Mold can grow both outdoors and indoors so the safest place may not always be inside. • Allergic reactions to mold vary from person to person but are generally similar to those of pollens and dust. • Avoid taking jogs or walks near areas that are undertaking any kind of yard work because this generally stirs mold spores into the air.

December • Cedar. The winter cedar pollen counts in Central Texas are the highest of any plant in the world. • Mountain cedar pollen season begins in December and ends on the first of March; peak levels hit in January. • Cedar allergy symptoms are some of the most severe, explaining how cedar allergy got its nickname: cedar fever.

Tips for Allergies Sufferers • Figure out exactly what your allergies are. Once allergen triggers are identified, measures can be taken to either avoid or prevent them from affecting your workouts. • Pollen count is highest in the morning (from 5 to 10 a.m.) so, if possible, get your exercise in a little later in the day. • The highest pollen levels occur on dry, hot, and windy days so, depending on the severity of your symptoms, going indoors to exercise on those days may be the only solution. • Humidity contributes to mold growth; if you are sensitive to mold spores and the air is humid and heavy, be cautious when going out. • Don’t wait until symptoms arise to begin taking allergy medications. It is recommended that you take your allergy medication a few weeks before the season starts so your body is already prepared for what is to come and your fitness routine won’t be affected. • Always check daily pollen counts before venturing out!

Seasonal Allergies and Exercise Seasonal allergies can make your outdoor exercise routine difficult and, depending on the season and your symptoms, outdoor exercise may seem nearly impossible. Minor allergy symptoms include itchy and watery eyes, sneezing, and a runny nose, all of which can make your run or hike more difficult though—with the help of an antihistamine or decongestant—not impossible. More severe reactions (hives, rashes, and flu-like illness) are far tougher to kick. Simply listening to your body can help with making the right decision as to whether you should or shouldn’t take that early morning run before work. As long as you’re prepared for and aware of the conditions, your workouts don’t have to be affected by seasonal allergies. afm

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Train AFMDC

2013-2014 Austin Distance Challenge We’ve got your reasons to run

By TexasRunningPost.com

he Austin Fit Magazine Distance Challenge is one of the longest on-going running series in Texas, working on 15-plus years of combining distances of 10K to the marathon. There have been countless modifications since the beginning—races come and go—but with a record 700-plus participants in 2012, the AFMDC is as

strong as ever. There are many reasons why one should take on the series (to

IBM 10K Presented by Luke’s Locker Benefitting: Austin Parks Foundation October 6, 2013 uptownclassic.com

his may be the last year for a course through the Domain in north Austin for the AFMDC’s traditional kickoff event. This 10K benefits the Austin Parks Foundation, a nonprofit organization devoted to building public/private partnerships to develop and maintain parks, trails, and open spaces in Austin and Travis County. Currently, APF is assisting in the efforts of a long-term redevelopment of Auditorium Shores to better accommodate walkers, runners, dogs, and others who enjoy open, public spaces.

Run for the Water 10-Miler Presented by Keller Williams Realty Benefitting: The Gazelle Foundation October 27, 2013 runforthewater.com

n it’s seventh year, Run for the Water has raised over $350,000 for the Gazelle Foundation, a registered nonprofit. Their goal for 2013 is to exceed $150,000, which translates to clean water for life for more than 6,000 citizens in Burundi. Co-founded in 2006 by Austin-based runner Gilbert Tuhabonye, the organization constructs water projects in his home country. This October marks 20 years since he escaped death in a horrific genocide that took the lives of more than 100 classmates, an event that lead to a 15-year civil war. The Gazelle Foundation owns and operates the event, meaning that all race entries and sponsorships go directly to their charitable mission. Since 2010, they

report that 100 percent of donations have gone to building water projects.

Decker Challenge Half Marathon Presented by Rogue Running December 8, 2013 austinrunners.org/DeckerChallenge

ustin Runners Club, founded in 1974, is a registered 501(c)(3) that produces and benefits from the Decker Challenge. ARC’s mission is to improve the overall running community in this great capital city. ARC is also the overall producer of the AFMDC, whose primary beneficiary is The Trail Foundation. More than 1,500 members make up ARC, and the all-volunteer organization strives to keep overhead at a minimum while providing competitive and noncompetitive activities for members and the general public. Their main fundraiser is the Decker Challenge, which celebrates 35 years this December.

Rogue Distance Festival 30K Benefitting: Cedar Park High School Project Graduation & Citizen’s Police Academy January 5, 2014 roguedistancefestival.com In it’s second year as part of the AFMDC, Rogue took what used to be the Buda 30K and moved it up north to Cedar Park. With the new venue, they’ve chosen two local charities to support – Cedar Park Citizen’s Police Academy Alumni Association and the Cedar Park High School Project Graduation. The Police Alumni Association’s goal is to increase the understanding between the citizens in the community and the police. More than 100 people

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challenge yourself, run in some of the best races in the state, make fitness a priority in your life) but there’s one key reason that doesn’t get enough attention. The charities. Each of these top-notch events benefits a very worthy cause that should motivate you to get out and sign up before it’s too late. And to make it extra worthy of your entry, the AFMDC even has it’s own beneficiary—The Trail Foundation! have attended the Academy, and they hope the participation will greatly increase after being tied to the race. Project Graduation is run solely by volunteer parents of graduating seniors and fully funded by donations and contributions. Over the years, statistics have shown that graduation night is one of the deadliest for young kids who may be drinking and driving. Through a safe, alcohol-free event, Cedar Park High School joins the national movement to keep their youth safe after graduation.

3M Half Marathon Benefitting: Communities in Schools of Central Texas January 19, 2014 facebook.com/3MHalfMarathon

he fastest half marathon in the state continues to support Communities in Schools of Central Texas, an Austin-based nonprofit that focuses on dropout prevention. With the help of a guaranteed $40,000 donation from 3M after the race, CIS will continue their work across numerous middle school and high school campuses. Through a network of professional staff counselors, volunteers, social service organizations, businesses, and community resources, students are empowered to stay in school and achieve higher goals in life. During the last school year, an astonishing 99 percent of students referred to CIS stayed in school!

Austin Marathon & Half Marathon Presented by Freescale Benefitting: Austin Gives Miles February 16, 2014 youraustinmarathon.com

he marquee event of the AFMDC takes a different approach to charitable giving, providing a platform to Central Texas nonprofits with the opportunity to advance their missions through community awareness and active fundraising. This platform—Austin Gives Miles—has 32 partners for this year. Big and small, all are locally based and help change lives in the area. Unique to Austin Gives Miles is the chance for race participants to use their running to support one of the charities. They can help fundraise, volunteer, and promote any of the organizations through the Austin Marathon. afm Runners who are interested in participating in the 20132014 AFMDC must register for the series at austinrunners. org/austindistancechallenge; registrations for the individual races are completed separately at each event’s website. Look to the Austin Runners Club for free training for both the half and full marathon distances.

TexasRunningPost.com is proud to provide coverage of the 2013-2014 Austin Distance Challenge. Since launching in August, the site has received more than 20,000 page views and quickly becoming the go-to page for running-related news across Central Texas. facebook.com/texasrunningpost twitter.com/txrunningpost

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Train TRI

Switzerland Trail, beautiful mountain running above Boulder at an altitude between 7,500–9,000 feet

Think about diving to the bottom of a swimming pool: You feel more pressure at the deepest point because there is a greater weight of water directly above you. The higher the altitude, the lower the pressure, which results in the molecules that make up air being spaced further apart. Higher pressure (as in a scuba tank) compresses the molecules. Therefore, at higher elevations—and even though oxygen still composes 21 percent of air—the atmospheric pressure is low and air molecules are farther apart; therefore, when taking in a breath of air, you get fewer oxygen molecules in each lungful—and we call that “thin air.” Why does this matter to the athlete? This is because, with each breath, the body has less oxygen to use when exercising at a higher altitude. The more aerobic the exercise (like distance events), the greater the effect becomes. I’ve read that the medical world recognizes performance decreases above 4,000 feet above sea level (Austin sits at about 500 feet). So, if exercising at higher altitudes than accustomed is detrimental to performance, why do many endurance athletes train at higher altitudes? It’s because the human body is smart and will adapt to the decreased oxygen. The primary way the body acclimates is by creating more red blood cells, which transport oxygen from the lungs to the muscles. Some research also suggests adaptation may additionally increase the amount of capillaries (tiny blood vessels) in muscles. Therefore, more oxygen is carried to the muscles through better plumbing. If this adaptation is so great, then why did I use the term “tricky”? Altitude training is not as straightforward as it might sound. Every athlete is different, and experiences with adaptation and training vary. These tips are things that I have found—through personal experience, research, and learning—to work for me.

The T Endurance Athlete’s Tricky Friend

Timing

he human body needs approximately four to eight weeks for physiological adaptations to altitude to occur. They don’t all happen at once; rather, it’s a gradual process. When you go to Colorado for a week’s vacation, your body doesn’t make any real adaptations. Yes, you feel better when you get home, but that’s because your body is getting more air; there’s no lasting effect. Take a look at how your body adapts over time: 0-3 days: This is usually the hardest period, and the time most people will experience altitude sickness. Train, but keep it easy and short. Focus on extra rest and hydration.

What you need to know about altitude training By Patrick Evoe

’ve spent the last three summers in Colorado, escaping the Texas heat in order to get the most out of my training. Endurance athletes have long used altitude training as a tool to gain an edge on the competition. While I’m no physician, I have learned about altitude training through experience and I believe that, when used prudently, it can make a significant difference in an athlete’s performance. Keep in mind, though, that it’s not all puppies and rainbows. Incorporating training and racing can be tricky because of the way the body adapts to changes in elevation. It’s important to understand how altitude affects the body. People talk about “thin air.” Air is always made up of 21 percent oxygen, whether at sea level or the top of a mountain. The difference is the atmospheric pressure. The higher up, the lower the pressure.

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3-14 days: Athletes tend to feel better, but the body isn’t ready to hit the training hard yet. Add in volume, but keep the effort easy, easy, easy. Even when feeling good, don’t push the speed or you could find yourself in bed, exhausted. I do longer bike rides and runs at a conversational pace. 14 days - 1 month: At this point, intensity can be added into training if the athlete feels well. Don’t go hard every day; keep the volume high, but there should be a lot of easy training to complement the hard sessions. 1-2 months: Athletes are pretty much fully adapted, and training can commence ALMOST as at sea level. You will always need to monitor your body at altitude, however. Even though you feel better, it’s still too easy to push yourself into a hole of exhaustion.

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Pacing

y running pace starts around 30 sec/ mile slower in Boulder than in Austin. As I adapt, that gap gets smaller, but I can never run quite as fast at altitude. It’s important to keep your muscles able to fire at their sea level rate or you can lose your speed, so many pros find slight downhills— not steep enough for pounding—and run workouts that get leg turnover up. Also, many professionals utilize treadmill workouts because it’s easier than keeping turnover high on the road.

Swimming

wimming is much harder at altitude than at sea level for two reasons. First, it’s easy to simply breathe harder when the air is thin while running or cycling but with swimming, breathing can only occur as you rotate with each stroke. Therefore, if you want to breathe more often, you have to increase your stroke rate—and that makes you breathe even harder, which creates a downward spiral. Second, flip-turns require you to hold your breath going into the wall and then hold it again as you glide off the wall before surfacing. As a result, you end up holding your breath for several seconds. This puts you into an even deeper oxygen debt. I find it takes me several weeks at altitude before I can swim a workout properly.

Racing

acing at a lower elevation is the best part of altitude training. I feel like I have an extra lung when I race low, but there are a couple of factors that make the difference between racing well and falling flat. Again, it all comes back to timing: Race within a week of coming down or after four weeks, but NOT IN-BETWEEN.

Within Week 1: You will feel the best in your first week down, so it’s advantageous to arrive a handful of days before your race, do your last few easy jogs, and then race. After Week 4: The other good sweet spot is to descend four weeks before your race, which allows a couple of weeks of hard training with lots of speed work plus a taper and time to absorb that hard work. Yes, you will have lost altitude adaptations by race day, but you may still be faster thanks to putting in a hard, fast training block and reaping the benefits. Weeks 2 – 4: If you come down two to three weeks early, you will probably still have some real workouts before your race. The problem is, you’ll feel so good that it’s easy to push too hard in those last swims, bikes, and runs, which means you’re still training rather than sharpening. Also, you will have lost most of your adaptation in that time, so you’ll show up tired from training too hard and without your altitude benefit!

The Details Other factors are critical to how you function at altitude. Keep in mind: • You will need more rest and recovery time. • The effects of harder workouts can linger longer in your body. • Chronic fatigue can build up quickly if you don’t get enough rest and sleep. • Dehydrated occurs much more quickly at altitude. • The body can become depleted of vitamins; many experts advise paying attention to iron intake, especially for athletes who don’t eat red meat (always check with a doctor before starting any kind of iron supplementation). Keep this information in mind, and you can use altitude training to make adaptations and realize your best racing. afm

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Train Swim

Keeping Balance in the Water

Using a front-mounted snorkel to work on technique By Kim Brackin

know it is a cop-out but I keep telling my triathletes, “If you could just race with a front-mounted snorkel, 80 percent of our issues would be solved!” Unfortunately, they aren't race legal. What is it that is so magical about this one piece of training equipment? The frontmounted snorkel allows a swimmer to breathe with a normal pattern, without turning the head. Generally, when average—and even some elite—swimmers turn to take a breath, technique is compromised. Most swimmers rotate for breath in conjunction with the rotation of the hips and shoulders rather than turning the head to the side independently of the shoulder rotation. This action creates a long breath and an unstable body position that often leads to a balancing act with the arms. These swimmers’ bodies sink, which begins to create more frontal resistance. So, in short, swimming with a front-mounted snorkel eliminates the traditional breath and generally has folks swimming in a more horizontal—and more balanced—position on the water for extended periods of time. Training with a snorkel is typically done for two very different purposes: hypoxic or technical training. Breathing through a snorkel does not simulate altitude training, which is breathing in a regular volume of air that contains less oxygen. Instead, the snorkel restricts the amount of air you can breathe in and increases the distance the air needs to travel to get in and out of your lungs, thus requiring your body to deal with an excess of carbon dioxide in your bloodstream. A coach can create a set that requires an athlete to work hard while wearing the snorkel—thus limiting his or her intake of oxygen—that will, in turn, boost mental toughness; learning to breath less often and adapting to feelings of discomfort are an everyday part of race training. Wearing the snorkel doesn’t have to be limited purely to swimming; you can kick, pull, and even do some dry land exercises with it on. Just use caution, and, if you begin to feel light-headed, take a breather—literally! I am a huge advocate of using the snorkel for technical purposes. There are a dozen

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skills a swimmer can focus on at any one time in a single stroke cycle. Taking away the act of turning the head to breathe can allow the swimmer to hone in on catch, kick, recovery, body position, rotation, and stroke count ( just to name a few areas to target). One of the first skills I work on with any swimmer is body position, and there isn’t a better tool than the snorkel to allow you to practice swimming, drilling, or kicking in a balanced position. Once you master a skill like positioning or how to set a catch, it is equally important to practice it without the snorkel. Technically, your goal should be to be able to swim using the same stroke technique without the snorkel as you do with it. You can obviously take the snorkel off but a better first step is to practice a low, quick breath to the side WITH the snorkel on. That way, you are still able to get air at any time you want and are also still practicing the act of turning the head. I have to admit, when I first used a front-mounted snorkel, I felt a bit claustrophobic. Give yourself some time to adapt; begin by swimming very smoothly; do an open turn if needed rather than a flip turn; and consider wearing a nose clip to keep water out of your nose. You'll want to breathe normally—no quick and shallow or deep and long breaths. Keep your mouth relaxed and resist the urge to bite down hard on the mouthpiece. The one-way purge valve allows you to blow out any water that might get into your mouth. Keep your eyes down and only the crown of your head above the surface of the water. You can use a snorkel with any stroke—even backstroke—since the snorkel tube turns! Finis has had control of the front-mounted snorkel market for many years now and offers three versions of their Swimmer’s Snorkel: the Junior, Adult,

and Freestyle. They are definitely tried, tested, and true, setting the standard for any other company out there. I recently tried the TYR Ultralight and was equally impressed. True to its name, it is lighter than other brands but still sits securely on the head with very little wobble, even at faster speeds. The main difference I found between the TYR and the Finis was the comfort of the head strap; the TYR head mount is form fitted for your forehead and is padded with silicone, a much softer material. If you choose a Finis snorkel, you may want to wear a cap, since their head mount is harder and might even pinch a touch. Both have airflow restrictors that allow you to enhance the hypoxic training aspect (as if I’ll need it any more difficult!). Whether you are training for a tough and mentally challenging set or are slowing down to work on technique, the snorkel can be a tremendous asset to either endeavor. It is also a great way to relax, keep your head in line with your spine, and focus on getting up and down the pool in the least number of strokes. afm

Look for front-mounted snorkles at specialty swim shops, such as Austin's Lane Four. This Finis model costs about $36.

photography by Foto Hogg

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Train Bike Shoes

Whether you’re racing, training, or heading out for epic rides, you want to be fast, efficient, and comfortable. Fashion: Go on and pick your favorite. Bet you can’t choose just one—color, that is. But, seriously, if you don’t already shave your legs and ride faster than 20 miles per hour, stick to basics and buy black shoes. Function: Road shoes are designed to deliver all your power to the pedal with no sacrifice in comfort. A full carbon sole is the only way to go.

Looking Good, Going Fast

Essentials for your cycling wardrobe By Trey Steele and Dave Appel

o perform. To endure. To get to the finish line, official or unofficial, feeling like you absolutely crushed it and looked great while doing it. Style is more than what you ride: It’s how you choose to express yourself while on the ride. Fashion and function in cycling go hand in hand. Showing up to the Saturday group with the proper logos and color combinations can have others shaking in their cycling shoes, even if it’s your first time out for a ride in years. Some folks may love this attention and others may not, but many of cycling’s style rules exist for a greater purpose: They function to make us safer, faster, more efficient, and more comfortable. Take some of these guidelines into account when you get ready for your next roll around town. We’ll cover everything from your cranium to your feet!

Cycling Kit

Having a full kit is like wearing cuff links with your suit. Fashion: A kit is made up of a jersey and bibs (see “cycling shorts”). Both pieces should be made by the same company and come from the same product line. Don’t show up to the party with a jersey and bibs that do not match! Function: To ride like a pro, you should feel and look like one. A full kit will fit tight to the body and is designed to work and flow together in aggressive riding positions. Jerseys will have three pockets in the back, allowing you to stuff them with all of your goods. The bib design will make your riding experience a total nirvana. Face it—other than your hands, it’s the only part of your body guaranteed to contact the bike for 99.9 percent of the ride. Don’t be afraid to spend.

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PhotoGraphy by Brian Fitz simmons

Helmet

Be sure to choose something lightweight with plenty of ventilation. This is Texas, after all. What’s foremost in your helmet selection is that it meets Consumer Product Safety Commission (CPSC) standards (there will be a sticker on the inside if it does). Fashion: This is not the place where you want to save your pennies. Get a high-end quality helmet. Weight and ventilation make a huge difference on those longer rides. Go neutral on the color; that way, you can make your fashion statements with jerseys and shorts. And socks. And gloves. And, well, you get it. Function: It’s got to be cool; it’s got to be light; it’s got to be safe. And, it has to fit. Many of the newer helmets have fine adjustments knobs that ensure the helmet fits completely snug. And, as a bonus, those knobs allow you to wear a cap on cooler days without having to buy a new lid. For more information about helmets, visit the Bicycle Helmet Safety Institute (helmets.org/guide.htm)

Shades

Wear them over, not under, your helmet straps. Fashion: Style, style, style! Make your fellow cyclists do a double take here. Most brands now have multiple lenses available, so your look can be constantly varied. If you want to put the exclamation point at the end of the sentence, try one of the custom color programs that many sunglass companies offer. Function: Tucking the arms under your helmet straps can push the earpieces into the sides of your head, creating unwanted pressure. Wearing your shades over your straps allows you to quickly and easily pop them off or prop them up on your helmet if they get fogged or splattered with some bodily fluids (preferably your own). If you choose to invest, you can get prescription lenses made for many sports sunglasses, which allow you to look good and see well at the same time.

Cycling Shorts

Sport them form fitting, not ill fitting. Fashion: Triathletes rock them! Roadies prefer a short with built-in overalls, aka bibs. It may sound crazy, but we love bibs! Function: High-tech cycling clothing is designed to breathe, wick moisture, and feel comfortable against your body. If it's flapping in the breeze, it's not serving its purpose. You also want to make sure that your clothing is not too tight. You need to be able to breathe!

Looking good makes you feel good, so enjoy the ride—and look good while doing it. afm

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Train

Telling Menopause Who’s the Boss

Tips for training for women of a certain age By Coach Mo

f you’ve met me or seen my website, this won’t be a shock: I am NOT a woman. I am a former professional athlete, football-playing man’s man. So why I am writing about menopause? Because many of my clients are women, and I make their health my business. Physical activity won’t get rid of the hot flashes and sleep disturbances that I hear all about. You know what I'm talking about ladies: You’re lying there, trying to sleep, and every five minutes, you ask your husband, “Are you HOT?” I can’t do much about that other than to suggest a ceiling fan. However, I can tell you that consistent, physical activity during menopause does relieve stress, build bone density, ward off signs of aging, and improve quality of life. For most healthy women, the Department of Health and Human Services recommends both aerobic activity and strength training. I

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recommend at least two hours of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week. You can spread it out throughout the week. If you don’t know where to begin, here is Coach Mo’s menopause survival cheat sheet: Aerobic activity is the foundation of most fitness programs. Some good options include brisk walking, jogging, biking, swimming, or water aerobics. Aim for any physical activity that uses large muscle groups and increases your heart rate level. If you are a beginner, start with 30 minutes of light activity a day and gradually increase the intensity and duration. Take long walks with a friend or walk your dog. Keep pushing yourself and, eventually, an hour will breeze by.

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Workout Day 1 Workout

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Strength training

Balance Core drills

Body Weight Squats (3 sets of 20) Be sure to have great form; never let your knees go over your toes.

High Kicks (1 set of 10) Opposite arm to opposite leg. Try to kick your hands with your feet.

Bicep Curls (3 sets of 18) Use low weight with high reps. Tone it up!

Side Shuffles or Sideways Walks (1 set of 6) Lead with left leg for six and then right leg for six.

Step-Ups (3 sets of 20, 10 each leg) The key is to get your heart rate up. Burn those calories.

One Leg Stand (1 set of 20 seconds) Stand on each leg for twenty seconds. Focus on lasting the entire time.

Push-Ups (3 sets of 15) If you need to do modified push-ups (on your knees), go ahead; as you get stronger, add more and do regular push-ups.

Warm-Up 1.5 or 2-mile walk

Planks (2 sets, 45 seconds to 1 minute) Remember to hold great form.

side, and fully extend through the movement. Stretch after your workout!

Day 2 Workout

Triceps Extension (3 sets of 18) Keep elbow tight to the

Perform strength training exercises at least twice a week. Regular strength training can help you reduce body fat, strengthen your muscles, and more efficiently burn calories. Using free weights and/or resistance tubing is the best way to tone up those areas you love to hate. Remember to choose a weight or resistance level heavy enough to fatigue your muscles after 12 repetitions. Gradually increase the resistance level as you get stronger. Stretching is very important as it helps improve flexibility. If you just can’t make yourself do simple stretches at home, try a yoga class once or twice a week. Yoga is especially good because it will also help you improve balance, which can prevent injuries from slips and spills down the line. I know that the last thing you want to do is linger in the gym after a tough workout, but it’s best to stretch when your muscles are warm and more receptive to improving flexibility.

I highly recommend Pilates or yoga.

Day 3 Workout

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Play tennis with friends or go for a long walk.

This is a basic idea of a workout routine to follow. Please consult with a trainer to make sure your form for every exercise is being done correctly. You can always add more as you go.

Increase your stability and balance. Balancing exercises will improve overall stability and can help prevent falls. Try simple exercises, such as standing on one leg, high-kicks, and sideways walking. In addition to yoga, activities such as Pilates and tai chi can also improve your stability and balance.

Growing older happens to all of us, but don’t grow older passively! Go into menopause prepared and ready to fight back. Be the strongest, healthiest version of yourself possible. As they say, age is just a number, and menopause is just a phase that passes. Fitness can last forever.

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Train Muscle Movement

Recovering the Moves

Fitness and movement can help healing By Diane Vives, M.S., C.S.C.S.

n my life, I have been privileged to train and coach many wonderful women who were recovering from treatment for breast cancer. I have seen first hand how each individual situation creates its own unique movement challenges. These challenges can be based on a number of things, such as the type of surgery needed and the treatments chosen. I have also seen how regaining movement to a level that is as good—or even better than—before treatment is very powerful in these women’s lives. The day I was asked to create movements for someone who is affected by breast cancer, my own mother was diagnosed. The request hit so close to home that it took me a few days to respond to the email. As my family

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started preparing and making plans for what was to come next, I realized how much I have learned—not only as a person surrounded by wonderful people dealing with new life challenges, but as a coach and a personal trainer. The ability to move and express each milestone of regained strength, daily activities, and new goals as part of an appreciation for health and fitness can truly impact the healing process, mentally and physically. In order to target those fundamental movements, we must start with a progression that allows us to build. The foundational movement starts with mobility and being able to move a joint actively through a range of motion. Once good mobility is reestablished, we can feed that range of motion with additional

movements driven by static motor control (the ability to resist unwanted movement that may weaken joint support and postural integrity) and dynamic motor control (the ability to accelerate and decelerate under control in a joint—or series of joints—for successful transfer of forces within a movement). I’d like to focus on one movement that will progress through each one of these important aspects of building a good movement foundation. By addressing this first and building a strong foundation, the body will be able to adapt to performance training (strength, power, speed, endurance) and be more durable, thus reducing the risk of injury as we focus on reaching for new fitness and training goals.

photography by Brian Fitz simmons

T-Spine Rotation with Rib Grab Purpose: Increase mobility of the shoulder and thoracic spine, which may be limited after surgery and treatment.

• Start by lying on your side with your shoulders and hips perpendicular to the ground. Place the top leg on a foam roller or step so that the hip and knee are flexed at 90 degrees. • Place your bottom hand on the top of the flexed leg as you take your top hand and firmly grab your side at your ribs closest to the ground. • Take a deep breath in through your nose and slowly breathe out through the mouth as you begin rotating the top shoulder back toward the floor.

• Maintain contact between your leg and the foam roll / step or floor as rotation occurs.

• Once maximally rotated to your best ability, reverse the motion slightly to relax your effort. Take in another breath before you repeat rotating your shoulder back as close to the floor as possible while maintaining leg contact with the foam roll.

Plank with Knee Flexion Purpose: Focuses on static motor control (stability) of the upper body while using dynamic motor control of the lower body and challenging the load across the base of support with the 3-point stance.

• Start in a plank position with elbows under the shoulders, forearms flat and in line with the torso, and feet hip width apart. Make sure the torso is parallel with the ground and there is a straight line through the shoulders, hips, and knees. • Slowly and under control, flex one knee, lifting the foot and lower leg from the ground. Hold for a count of 3. Then, lower the leg back to its starting position. • Continue to alternate legs for the desired number of repetitions.

MOdel Trish Trujill o

Tweak Down: Focus on the plank without flexing the knee. Tweak Up: Replace the knee flexion with hip flexion with a straight leg so that the foot is 3-6 inches off the ground.

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Train Muscle Movement

Chest Press in a Half-Kneeling Position Purpose: This asymmetrical load will challenge strength across the torso and allow focus on the full pushing motion involving the chest and shoulder. This also works static motor control of the lower body in the half-kneeling position and dynamic motor control in the upper body pushing movement.

• Start by creating a stable and tall half-kneeling position, with the forward foot under the knee and the back knee on the ground under the hip. Stance is hip width apart on the ground. Use a cushion under the knee if needed and make sure there is a straight line vertically from the down knee, hip, and shoulder. Torso and head are in line vertically in tall posture and reaching the crown of your head toward the ceiling. • Using a band in one hand, push directly in front of the shoulder on one side of the body, using a full range of motion with the wrist close to the side of your ribs, and finishing with the arm completely extended forward. • Be sure that you pull your arm back in a slow and controlled movement to take advantage of building strength throughout the entire movement. • Maintain a tall posture at all times. Tweak Down: Focus on holding the half-kneeling position and remove band resistance. Tweak Up: Narrow the stance so that it is closer than hip-width by bringing the foot more inline with the inside edge of the back knee. Also, you may increase band resistance or use cable machine for heavier load.

BONUS EXERCISE ONLINE!

Visit austinfitmagazine.com to see Diane Vives explain Crocodile Breathing, an online-only Muscle Movement of the Month workout.

So many of us have been affected by breast cancer or know someone that has. Movement and regaining an active

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and fun lifestyle contributes to recovery and creating new goals. I know that this is a new journey I will take with my own

mother, and I hope her dedication to fitness and functional movement will continue to support her healing and happiness. afm

Train Coach Carrie

Lone Ranger Or Running With the Pack?

Finding the best style of training for you By Carrie Barrett

signed up for an Austin Fit marathon training group way back in 2001. I needed some guidance and accountability as I attempted my first official “go” at a full marathon. I was ridiculously intimidated and ended up leaving early on the very first day because I was too afraid to run the two-mile time trial in front of everyone. Convinced I was going to be DFL (Dead Freaking Last), I feigned illness and went home dejected. After much selfflagellation, I returned the next week, and the next week, and the 25 weeks that followed. On Sunday, February 17, 2002, my life forever changed when I crossed the finish line of the Motorola Marathon. Through that journey, I met athletes who are still great friends to this day. I needed that group, and I credit that year as the “flip switch” that made me the person that I am now. I needed the plan, and I needed the

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nudge. Most importantly, I needed a group to meet on Saturdays as my long run miles increased from 10 to 16 to 20 miles and beyond. Since then, I've been a member of several training groups in Austin; I've had PRs (personal records) as one of Gilbert's Gazelles, and I've become an Ironman thanks to the team at T3. In 2010, I even started my own team, FOMO Training. What started as a small venture to coach a few people has turned into a full-fledged adventure group with members tackling all kinds of bucket list items, including 100 milers, Ironman-distance triathlons, and a recent hike up Mt. Kilimanjaro. Training with a group has countless tangible and intangible advantages, most of them revolving around social camaraderie, accountability, and motivation. It's deplorable to think about 5 a.m. swim sessions until you realize that 20 other people will also

be there. Knowing that others will be there doesn't necessarily make it fun, but at least it makes it bearable. Plus, when you're with a team, you tend to push your limits more. You will work harder, especially when that person in front of you is pushing a 105 cadence and you're hanging out at 75. Being part of a group provides a huge level of support on race day, too. There's always a smile, wave, word of encouragement, and high-five along the course. Plus, who can resist the postrace team tent with coolers and war stories to swap? So why, then, have I been training solo for a greater part of four years? Why have I given up weekly group track workouts and masters swims for a monastic solo approach? In 2010, I found myself chronically injured, burned out, and running myself ragged trying to do too much. There was no real specificity to what I was doing. I wanted to be faster

photography by Brian Fitz simmons

at everything, so I was pushing myself too hard at every workout. Of course, there were no real recovery sessions because those aren't often built into group plans. I never scheduled an “off season.” It was either “tri season” or “marathon season.” Plus, as a competitive athlete and member of several teams, I didn't want to show weakness. I didn't want to be viewed as vulnerable. Most importantly, I didn't want to feel like a slacker. Consequently, I spent the greater part of two years in a physical therapist's office recovering from two different surgeries on my hip and leg. Was it the group's fault? Absolutely not. I have no one to blame but myself. I wasn't taking personal responsibility or heeding the warning signs. I didn't pull my coaches aside and say, “I'm toast,” because I didn't want to hear the truth. I didn't want to hear, “Take a break.” Ironically, the break came anyway, albeit not in the form I wanted. That's why, when I made my return to training and competition, I wanted to do it the right way. I wanted to start with a base and foundation of fitness and strength. I wanted to remain as healthy as possible, even if it meant sacrificing speed. I want to enjoy this lifestyle for as long as possible. And, in the wise words of my husband, I want to “train to alleviate stress in life, not to create more of it.” Because of this, I've recently taken the lone ranger approach to my own training. In spite of coaching 20+ athletes of my own at any given time, I've actually hired separate coaches for myself. I work one-on-one with them to talk about pace, exertion, heart rate, power, and all of the other metrics that are unique to my needs. I have my own periodized schedules that build in breaks and recovery. I have specific workouts that require a tremendous amount of self-discipline and motivation. Do I work as hard as I did when I was training with groups? Absolutely. Most days, it's harder because there's no one

there to push me or distract me. Training solo is also more time efficient, and it provides much needed “me” time. Often, I crave those long training runs or solo swims. Does this mean I never train with people? Heck no! My most memorable days involve training with others: I love hopping into group rides or weekend shop rides, and I find joy in meeting friends for a swim at the Quarry. I'm just much better at balancing those days with achieving my own training and race goals. That, in turn, has made me a more balanced athlete. And, since recovering from those surgeries, I've set a personal best at the half-Ironman distance; I've re-qualified for the Boston Marathon; and I've trained for and raced two Ironman triathlons...mostly by training solo. Continued on page 104

Family Fun Training Plan for ThunderCloud Subs 5-Mile Turkey Trot

Weeks 5 - 9 (09/30/13 - 11/03/13)

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week 5 (9/30 - 10/6)

25 minutes (approx. 1 to 1.5 miles)

Rest or XTrain

30 minutes (approx. 2.5 to 3 miles)

Rest or XTrain

35 minutes (approx. 3 to 3.5 miles)

Rest or Xtrain

Week 6 (10/7 - 10/13)

25 minutes (approx. 1 to 1.5 miles)

Rest or XTrain

35 minutes (approx. 3 to 3.5 miles)

30 minutes (approx. 2.5 to 3 miles)

Rest or XTrain

35 minutes (approx. 3 to 3.5 miles)

Rest or Xtrain

Week 7 (10/14 - 10/20)

25 minutes (approx. 1 to 1.5 miles)

Rest or XTrain

35 minutes (approx. 3 to 3.5 miles)

30 minutes (approx. 2.5 to 3 miles)

Rest or XTrain

30 minutes (approx. 2.5 to 3 miles)

Rest or Xtrain

Week 8 (10/21 - 10/27)

25 minutes (approx. 1 to 1.5 miles)

Rest or XTrain

45 minutes (approx. 4 to 4.5 miles)

30 minutes (approx. 2.5 to 3 miles)

Rest or XTrain

45 minutes (approx. 4 to 4.5 miles)

Rest or Xtrain

Week 9 (10/28 - 11/3)

30 minutes (approx. 2.5 to 3 miles)

Rest or XTrain

45 minutes (approx. 4 to 4.5 miles)

30 minutes (approx. 2.5 to 3 miles)

Rest or XTrain

50 minutes (approx. 4.5 to 5 miles)

Rest or XTrain

Xtrain = cross training days. Give your legs a rest and enjoy other activities, such as swimming, yoga, or cycling. Beginners or New Runners: If you are starting from ground zero with this plan, I encourage you to take regular walk intervals during the prescribed workout. That's why you'll see both time and mileage recommendations.

Online

Download the entire Turkey Trot training program on Training Peaks here: http://ow.ly/o4t2X

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Train COACH CARRIE Rehabilitation · Personal Training Radiology · Chiropractic · Nutrition Acupuncture · Massage

URGENT CARE OPTIONS

SAME-DAY

X-RAYS, DIAGNOSTIC ULTRASOUNDS, CASTING & MORE

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

Continued from page 103

Austin has a plethora of skilled groups, teams, clubs, gyms, and facilities, especially if you're in it for fun and the social aspect. With all of the free community workouts, shop rides, access to free pools, and more, you'll never be alone. Just make sure you balance your time and effort levels. Also, make sure you pick a team or group with well-rounded coaches who have the time to answer any questions or concerns you may have. Don't be afraid to approach your coach if you are struggling. If you feel neglected or left behind, find another group. If you train primarily to maximize performance, then I would suggest you consider working with a coach and going solo with a lot of your training—or at least minimize the distractions while you focus on your “A” race or event. Most professional triathletes do the bulk of their training alone

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and supplement with occasional group sessions. A skilled coach will work with you on your specific goals, personal life, schedule, race execution, nutrition, and more. Sprinkle in group workouts, but do so with a purpose. Use them for recovery, race practice, or even a mental health day. Join a group ride so that you're not on the roads alone, but ride at your pace and keep breaks to a minimum. Train with those whose performance goals are similar to yours. There are many pros and cons to both group and solo training. The direction you choose is often determined by your goals, your schedule, and desire. Regardless of whether you go it alone or with the pack, never neglect the important aspects of training: massage, bodywork, solid nutrition, and plenty of rest. See you on the roads. And keep Austin fit! afm

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October 12

26–27). Ticket prices start at $59. Circuit of The Americas circuitoftheamericas.com/vintage

Cedar Park Kid Fish This month, Texas Parks and Wildlife and Williamson County Parks and Recreation bring the perfect free event for the whole family to Brushy Creek Lake. Activities include fishing—either in a lake (for the more experienced) or an artificial pond loaded with fish (for kids)—and a scavenger hunt, with the chance to win great prizes for all. Federal conservation groups will also be present to engage with the community and teach children all about fishing. Brushy Creek Lake Park • texasbrazostrail. com/events/cedar-park-kid-fish

Turtle Racing at Little Woodrow’s Little Woodrow’s turtle racing season is here! Yes, you heard right: turtle racing. Every Thursday this month, Little Woodrow’s Southpark Meadows will host what must be the most adorable racing event known to man. During each race, people will be able to make donations to Austin Pets Alive! and winning participants can expect prizes and giveaways for their fast and fierce turtle’s triumph. Little Woodrow’s Southpark Meadows • littlewoodrows.com

October 25-27

Before

After

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United States Vintage Racing National Championship Austin hosts the first U.S. Vintage Racing National Championship at the Circuit of The Americas’ 3.4-mile Grand Prix circuit. The race will feature approximately 500 vintage racecars, with a national champion awarded in each of the 12 classes. The qualifiers will take place on Friday and Saturday (October 25–26), and the actual races on late Saturday and Sunday (October

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October 3-31 (Thursdays)

Arts October 4-6 and 11-13

Austin City Limits Music Festival Double your pleasure, double your fun with TWO weekends of Austin City Limits. Musical acts include an array from Andy Z to X Ambassadors, with big names such as Muse, The Cure, Kings of Leon, and Lionel Ritchie. Food trucks supply a little something for every taste. Note that lineups

for the two weekends are the same; to see a complete schedule, visit aclfestival.com. Zilker Park • aclfestival.com October 17

Reel Rock Film Tour Reel Rock brings some of the world’s best climbing and adventure stories straight to the people via their worldwide film tour. The high-energy event hits Austin this month and is more than just film screenings. It’s a fun, party atmosphere, which includes special appearances and prize giveaways. Reel Rock has already raised over $20,000 for various nonprofit organizations through their events, so by attending, you are also donating to a good cause. Backwoods at Hill Country Galleria • reelrocktour.com October 24-31

Austin Film Festival Whether you’re an indie film buff or are simply looking to see some cool new movies, the Austin Film Festival guarantees a fun time. The festival presents an array of innovative new films, from documentaries to narratives and everything in between. With big movie premieres being another staple of the festival, you can also expect some big names to be in town for Q&A sessions after screenings. Plus, during festival week, Austin’s historic downtown bars and restaurants are utilized for fun events and parties, so there’s something for everyone. See website for locations • austinfilmfestival. com/festivalandconference/festival October 30

Lar Lubovitch Dance Company World-renowned choreographer Lar Lubovitch brings his modern dance company back to Austin this month after a more than 20-year hiatus. In partnership with the Butler School of Music and the Department of Theatre and Dance, Lubovitch will present a new piece, Crisis Variations. Lubovitch’s modern structure and expressive style, with composer Yevgeniy Sharlat’s sharp and striking score, come together harmoniously and push dancers to new levels. This event may come to Austin only once in a lifetime, so don’t miss out. Bass Concert Hall • texasperformingarts.org/ season/lar-lubovitch-dance-company-austin

Lifestyle October 10-13

Gruene Music & Wine Festival The annual Gruene Music & Wine Fest has made it to its 27th year of celebration, which is reason enough to go out and enjoy. The four-day event benefits the United Way of Comal County and celebrates all things Texas, including food, wine, and music. Not available on all four days? Don’t sweat it. You can pick and choose whichever days you’re available to attend. Gruene Historic District gruenemusicandwinefest.org October 26-27

Texas Book Festival 2013 This free, two-day literary event will feature more than 250 authors across various book genres, from cooking to politics. The festival also features live music, cooking demos, and activities for children. It’s fun for the whole family and gives people the opportunity to meet and greet some of their favorite authors, as well as discuss their favorite books with Austin’s literary community. Texas State Capitol Building texasbookfestival.org October 29

November 22, 1963: Personal Perspectives This month, LBJ Library presents “November 22, 1963: Personal Perspectives,” an event in honor of the 50th anniversary of the historic events that took place on that very day in Dallas, Texas—the assassination of President John F. Kennedy. Ben Barned, Sid Davis, and Julian Read collaborate to share their personal experiences of this tragic piece of American history. This presentation gives the community the opportunity to both commemorate the day in history and gain insight on the definitive event. LBJ Auditorium • lbjlibrary.org/events

Submit your event online at austinfitmagazine.com

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Rides&Races Featured Donkey Dash and Doggy Dash 5K

Jake North Photography

OCTOBER

Heart & Sole Epilepsy Walk/5K Rough Hollow Welcome Center, Lakeway • epilepsyrun.com

October 5

Survival Run: Hunter Gatherer 50K and 100K Camp Eagle, Rock Springs • fuegoyagua.org

October 20

Hill Country Marathon, Half Marathon, and 10K Marble Falls High School • runthehillcountry.com

October 6

IBM Uptown Classic 10K IBM Austin • uptownclassic.com Race #1 in the Austin Fit Magazine Distance Challenge Series October 12

5K Foam Fest Stunt Ranch, Austin • 5kfoamfest.com 10th Annual Lake Travis Relay 5973 Hi Line Road, Austin • laketravisrelay.com

5K Kyle-O-Meter Wallace Middle School, Kyle • kylefair.com/5krun.html Team LIVESTRONG Challenge Austin Palmer Events Center • livestrong.org/events/1500 October 23–27

Tex Robertson Highland Lakes Challenge Highland Lakes • amswimassoc.com/events.html October 26

Hootenanny on the Hill 10K, 5K, and 1K 450 Haupt, Kyle • hootenannyonthehill.com

Cactus Rose 100 mile/50 mile/4 x 25 mile relay Hill Country State Natural Area, Bandera tejastrails.com

October 19

Texas Mamma Jamma Ride Reunion Ranch, Georgetown • mammajammaride.org

Donkey Dash and Doggy Dash 5K 5207 Brodie Lane #100, Sunset Valley • donkeydash.com

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October 27

November 16

Run for the Water 10 miler/5K/Kids Run First Street Bridge, Austin gazellefoundation.com/runforthewater Race #2 in the Austin Fit Magazine Distance Challenge Series

Wild Hare Trail Run 50mile/50km/25km/10km Bluff Creek Ranch, Warda • tejastrails.com

NOVEMBER

Reveille Peak 100 Mountain Bike Race Reveille Peak Ranch, Burnet • rprtexas.com

November 2

Tour de Gruene 1281 Gruene Road, Gruene tourdegruene.com Wurst 5 Mile Run Landa Park, New Braunfels athleteguild.com/running/new-braunfelstx/2013-wurst-5-mile-run Walk-Run-Lead 5K Walk & Run Brushy Creek Lake Park, Cedar Park latinoleadersofamerica.org

November 23

BeBrave24 (5K Obstacle Run) Shadow Glen Golf Course • bebrave24.com November 28

ThunderCloud Subs 23rd Annual Turkey Trot Long Center for the Performing Arts thundercloud.com/index.php/trot-home

December December 1

Austin Jingle Bell 5K The Domain, Austin • madd.org/local-offices/ tx/events.html

November 9

Color Me Rad 5K Travis County Expo Center, Austin colormerad.com Dirt Trails and Pony Tails 5K Austin Ridge Bible Church trailheadrunning.com/trailseries.html The Leukemia & Lymphoma Society's Light The Night Walk Lake Park at Mueller, Austin • lightthenight.org

December 7

Run For Your Lives Zombie 5K Rusty’s Walnut Creek Ranch, Cedar Creek runforyourlives.com/locations/austin-tx/ Texas Trails Endurance Run Huntsville State Park, Huntsville solerssports.com/our-events/ Spicewood Vineyards Half Marathon and 10K Spicewood Vineyards, Spicewood runintexas.com/spicewood December 8

Rugged Maniac 5K Obstacle Race Texas Motorplex, Ennis • ruggedmaniac.com

Brown Santa 5K and Kids K Travis County Expo Center brownsanta.org/20125krun.html

Hell Run Big Longhorn Ranch, Cedar Creek hellrun.com

Natural Bridge Caverns Duathlon Natural Bridge Caverns, San Antonio redemptionrp.com/NBCDu

November 10

December 14

Komen Austin Race for the Cure Downtown Austin komenaustin.org/komen-race-for-the-cure

HITS Endurance – Austin Circuit of The Americas • hitsendurance.com

Enchanted Rock Trail Run 10K and 25K Enchanted Rock, Fredericksburg redemptionrp.com/ERockRun

Spartan Race Rough Creek Lodge & Resort, Glen Rose spartanrace.com

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The Great Zoo Stampede Cameron Park Zoo, Waco cameronparkzoo.com

Cash. Keys. Phone. ID.

Take your stuff on the run! Discreet. Comfortable. Won’t Bounce.

December 14-15

Submit your ride or race online at austinfitmagazine.com

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Made in Austin

Spe ci al Adve rt i si n g Se ct i on

Austin The

Retail

Guide These Austin businesses have what you need

ustin's got it all, whether we're keeping it weird or keeping it fit. There's truly something for everyone here and that extends to shopping. In our Austin Retail Guide, you'll find a few of the wonderful commercial venues around town that make Austin a true standout in style. Whether you're nuts about jewelry or just nuts about nuts, these AFM advertisers can help you find what you needâ&#x20AC;&#x201D;and perhaps find a few things that you'd just love to have.

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Spec i al Adve rt i si n g Se ct i on

Woof Gang Bakery - Austin The best nutrition for your best friend

t Woof Gang Bakery - Austin, they believe that the best nutrition comes from food with healthy, natural ingredients. They carry a variety of fun, fuzzy and tough toys; accessories, collars and leads, as well as doggie spa products. Treat your furry friend to a luxurious “Pet Spa” grooming experience for the ultimate pampering and polish. Call ahead ordering & curbside pick-up are available. And of course, pets are always welcome! • Professional Dog & Cat Grooming • Healthy Pet Food Brands & Gourmet Treats • Stylish Accessories, Toys and more! facebook.com/woofgangaustin 1204 N. Lamar Blvd. • Austin, TX 78703 (512) 391-9663

TYLER'S

Outdoor fitness meets fashion

ntroducing Roxy Outdoor Fitness… Everything you need to exercise your right to have fun. Austin ladies are always ready. Ready for a challenge and down for a good adventure. We are daring by nature and inspired in nature. Whether we are carving a mountain, riding a wave, holding a new yoga pose, paddling 21 miles or trying something new, we are the first in line and the last to call it quits. As far as we’re concerned, the finish line is only the beginning. The new active line by Roxy is designed by women for women. The all new, innovative tops, bottoms and jackets have 4-way stretch, quick drying and moisture wicking fabrics, soft flatlocked seams and UV protection. Tyler's in Westlake Village is proud to offer Roxy Outdoor Fitness sports bras, swimwear, yoga pants, running shorts and jackets. tylersaustin.com 701 Capital of Texas Hwy S. #250 Austin, TX 78746 (512) 327-9888 10.2 0 13 | Special Section | 111

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Abercrombie Gems & Precious Metals Founded in Austin, family-owned

isit Abercrombie Gems & Precious Metals' new showroom to see their classic selection of vintage, custom, and contemporary jewelry. Abercrombie Gems has undergone an extensive remodel, and they're excited to show off their updated look. Check out the new and improved scene, and shop their ever-evolving and carefully curated inventory of unique jewelry, from Victorian opal pendants to show-stopping modern rings. abercrombiegems.com 3008 Bee Caves Rd., Ste 100 Austin, Texas 78746 (512) 328-7530

austiNuts

Serving Austin health nuts for 20 years

his fall, austiNuts celebrates its 20th year of serving Austinites, Texans and many other health-oriented, nutrition-minded active Americans fresh, natural, and flavorful gourmet dry roasted nuts and seeds. austiNuts utilizes a traditional dry-roasting method which has been perfected over the centuries and is widely popular around the sunny shores of the Mediterranean. Our roasting philosophy can be summarized as â&#x20AC;&#x153;when it comes to natural and healthy food, simpler is betterâ&#x20AC;?. Therefore, austiNuts uses imported uniquely-designed, custommade ovens which utilize only hot air for nut roasting. Our skillful master roasters create small batches of fresh, crunchy, perfectly flavorful, naturally tasting nuts and seeds. And unlike many commercial nut roasting companies, our products are roasted without added oils, preservatives, or artificial ingredients.

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Our products are available in bulk, bagged, or in many attractive gift packages, to satisfy any budget and need. Active individuals will especially enjoy our newest collection of seven pack snacks, each featuring a unique assortment of healthy and tasty snacks, packaged in re-usable zipper bags. These products can instantly satisfy your hunger and energize you, whether you are working or playing, exercising or socializing, or just taking a short break. Visit their store at 2900 W. Anderson Ln, Austin, 78757 (Northwood Plaza Shopping Center) to enjoy free samples and purchase your favorite fresh and warm unsalted, salted, spicy, savory or honey roasted almonds, cashews, pistachios, pecans, peanuts or any other nuts or seeds of your choice. Or shop at austinuts.com

austinuts.com 2900 W. Anderson Ste 19-B Austin, TX 78724 (512) 323-6887

Fall is here and the incredible lineup of 2014 bikes is being unveiled! They are not only a feast for the eyes, but boast the latest technology designed to improve your performance. While you’re in enjoying the eye candy, it’s the perfect time to take advantage of closeout pricing on our selection of 2013 bicycle inventory. We’re also closing out our spring and summer apparel to make way for fall cycling gear, which is good news for you, because we know that even though fall has arrived in central Texas, there is plenty of warm weather yet to come. And, we have special pricing on a select group of parts and accessories as well. Sale prices are good through the end of October at all Bicycle Sport Shop locations, but quantities are limited so shop early for the best selection.

BicycleSportShop.com

2013 CLEARANCE FEATURE BIKES 2013 Trek 8.2 DS $499.99

2013 Specialized Allez $649.99

2013 Specialized Stumpjumper Hardtail Comp 29 $1,699.99

2013 Specialized Shiv $2,599.99

2013 Trek Domane 4.5 $2,199.99

2013 Specialized Epic Comp Carbon 29 $3,399.99

Was $559.99

Was $3,099.99

Was $769.99

Was $2,699.99

Was $2,099.99

Was $ 4,099.99

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

Discover!

MapMyFitness Ambassador Jake Morse

A Go-to South Austin Classic Austin has a habit of cultivating thriving communities centered on obscure interests. No matter if its claw hammer banjo, stand-up comedy, or South Asian calligraphy, chances are someone in Austin is really into it and ready to spread the love. The Austin road cycling scene is a perfect example. With a long list of weekly group rides, the super fast Thursday Driveway Series, and mile after mile of rolling hill country pavement, Austin has become a cultural capital for cycling. This is one of Austin's go-to roadie routes. About 23 miles in length, the ride starts from Mellow Johnny's Bike Shop, heads to the rural southeast Austin outskirts, and returns through central Austin. The best time to ride is Saturday or Sunday morning when the streets are less busy and the sun is still low on the horizon. Be sure to bring plenty of water and follow the rules of road riding etiquette.

Mileage 23.32 miles CLIMB 501.97 FT

www.mapmyride.com/routes/view/286104799

Start/Finish

20mi

5mi

Some interesting sights along the way:

1 McKinney Falls State Park, a natural gem just on the edge Austinâ&#x20AC;&#x2122;s city limits.

15mi

2 Starting point for the infamous Tuesday Nighter, one of the fastest group rides in the world, a proving ground for multiple pro riders who call Austin home.

Bouldin Creek cafĂŠ, a favorite of cyclists looking for the perfect place to grab a super healthy post ride meal. afm 3

Social Media

10mi 1

Elevation Chart (feet)

Give us a shout at @AustinFit and @MapMyFitness. We'd love to hear about your experience! 114 | au stinfI tmaga zi ne.com | 1 0. 20 1 3

Riding a South Austin Classic from MapMyFitness www.mapmyride.com/routes/view/286104799

photo by Brian Fitzsimmons