September 2013 - The Mind/Body Issue with Ricky Williams by Austin Fit Magazine

Inside the Mind/Body Issue Evaluating The FastDiet Looking at Yoga as a Lifesaver Fall Style Trends New Training Program: Turkey Trot

Change Ricky Change! Ricky Williams creates a new horizon These Competitors Conquer Challenges

Meet four athletes who donâ&#x20AC;&#x2122;t recognize disabilities September 2013

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Contents

Cover Stories F e at u r e s

09|13

44 Starting on page

Ricky Williams, Master of Change, Sees Possibilities The mercurial Longhorn legend adds coach to his life's list of roles

AFM reviews The FastDiet Nutritionist Anne Wilfong weighs in on this diet trend

Fitness Through Yoga An athlete finds health through perfecting her poses

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No Boundries, No Limits Four athletes overcome physical challenges to compete

Fall Nail Trends How to keep your fingertips looking their best

Coach Carrie Talks Turkey (Trot, That Is) Go from couch to five miles with this race prep plan

Cover and Content s photos by Brian Fitz simmons

Contents

09|13

D e pa r t m e n t s I n E v e r y Iss u e

Fuel

26 Getting Spicy with Potato Salad

Roast your spuds for an updated classic

28 Personalize Your Definition of Health

AthleticFoodie Garrett Weber-Gale says leave comparisons at the door

Live

32 Managing Performance Anxiety in Children

What causes—and assuages—those game day fears

35 It’s Not Just for Yogis

Athletes of all sports find benefits in yoga

38 Is Strength Training Kid Friendly?

76 A Quick Look at Your Brain

Look

Learn to prevent, identify, and respond quickly

Yes, and here’s how to introduce the workout

Connecting your mind and body

78 Recognizing a Stroke

68 FitFinds

Treat yourself to a spa day at home

70 Fresh Looks for Fall

Makeup artist Lauren Lumsden gives the latest runway trends

Train

80 Working with the Athlete’s Mind Just what does a sports psychologist do?

82 Creating Confidence

Feel

74 Getting Relief from Zero Gravity

Stephan Schwarze examines success as a training tool

Floating produces unexpected results

In Every Issue

14 From the Publisher 16 Letters to the Editor 20 Contributors

22 WWW 24 Fit Focus 40 The Pulse

10 a u s t i n fI t m a g a z i n e . c o m S e p t e m b e r 2 0 1 3

84 Improving Bilateral Breathing

Exercises excerpted from Lynne Cox’s new book, Open Water Swimming Manual

86 Touring on Two Wheels

The author visits Myanmar by bike

90 Prepping for Running

Utilizing periodization can get you ready for PRs

92 Muscle Movement: Rotational Stability

Special SEctions 104 Mind/Body Guide—People, products, and services to help you find your fitness 112 Fall Shoe

Guide—Check out the latest in exercise footwear

Diane Vives gives combos for fitness carryover

100 Events Calendar 102 Rides & Races 114 Discover!

photo by Stacy Berg

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Letter From The PubLisher Publisher/CEO Louis M. Earle COO Alex Earle

Fitness Versus Inertia

Can Newton’s laws apply to health?

otion (or its lack thereof) was something that engaged both Galileo and Sir Isaac Newton and, in this age of obesity, is a topic that goes beyond the celestial to touch on our bodies…and, surprisingly, our minds. Galileo first addressed the concept of inertia and Newton expanded, incorporating the concept into his first law of motion (also known as “the law of inertia”). It is indeed ironic that the word “inertia” is derived from Latin, which refers to a lack of skill or inactivity. This term, which encompasses the meat of Newton’s first law, seems to be extraordinarily apropos to our modern-day fitness paradigm. Inertia has a significant influence on several critical aspects of fitness that may not often be appreciated. Foremost is that inertia encompasses the mind and emotions. Attitudes about changing lifestyles and perceived efforts versus benefits and ultimate outcomes enormously affect subsequent actions. Those who most need to change their diets, become more active, and adopt healthy lifestyles often face the greatest obstacles and require significant force to change direction. Low self-esteem, emotional, physical, and psychological challenges become the mass that opposes any efforts to alter one’s course. Once the challenge has been accepted and real energy has been expended to alter an existing inertia, equal and opposite forces often act to inhibit one’s good intentions. Inertia, however, can work in one's favor since a body already in motion tends to stay in motion and so, if a healthy lifestyle has been adopted, the ability to sustain that direction is generally improved.

Fitness and performance are unique to each of us and are affected by many factors in our lives. “Couch potatoes” valiantly attempting to get fit are faced with an entirely different set of obstacles than folks who are already routinely running 5Ks, cycling, or walking regularly. And for newbies (those who have only just entered the orbit of a fitness lifestyle), support, encouragement, and expert counsel are especially important contributors to sustaining the appropriate force needed to maintain healthy living. For those with physical or mental challenges, athleticism could be viewed as overwhelming. Our society is filled with wonderfully inspiring people who have vanquished opposing force, conquered enormous challenges, and achieved extraordinary results. We are awed by the stories of wounded warriors who suffer with PTSD and physical problems who’ve taken on physical challenges. We are inspired by those who, plagued by chronic illness and obesity, have fought their way back to health. We learn how our neighbors have tackled their own obstacles and persevered because, although each of us must deal with our own form of inertia, we all have the opportunity to change our direction. Our issue this month focuses on the mind/body relationship in fitness and offers up some great stories of connections made and challenges overcome. So check it out and be inspired!

Keep Austin Fit,

Lou Earle, Publisher, CEO

eDITOR in Chief Leah Fisher Nyfeler Assistant Editor Courtenay Verret Art Director Weston Carls Assistant Art Director Sarah Schneider Director of Marketing & Communications Carrie Crowe Senior Advertising Consultant Richard Maloof Advertising Consultant Betty Davis Writers Carmen Ayala-Troncoso, Carrie Sapp Barrett, J. Jody Kelly, Emily C. Laskowski, Stephan Schwarze, Alexa Sparkman, Michelle Suggs, Diane Vives, Garrett Weber-Gale, Anne Wilfong Operations Assistant Jackie Pica Interns Michelle Suggs (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

14 a u s t i n fI t m a g a z i n e . c o m S e p t e m b e r 2 0 1 3

Letters To the editor

From the Readers A

huge thank you [to AFM] for donating magazines to the JCC’s recent Maccabi games! The goody bags were a hit and word is, everyone really enjoyed the insight into the local fitness scene. The JCC and I are really grateful for Austin Fit Magazine’s support. — Lauren Halpern

not showing up? If so, they should have given a DNF and other on time teams should not have been penalized for their tardiness. All in all, great event and great job. Can't wait till next year! —Shelley Panzarella

To learn more about the Maccabi games, visit austinfitmagazine.com to read a first-hand report from Ilanit Turner, posted on August 12 in the AFM Blog section.

Thank you so much for participating in this year's AFM FITTEST. We're glad you chose our event, and I'm happy that you are looking forward to next year's competition. We also appreciate your feedback. We will definitely take your idea regarding scoring into advisement as we consider all our improvements for next year. I will tell you that we have a very complex event from a scoring standpoint and that complexity is a huge factor in what we can (and can't) accomplish. The delay you experienced was caused primarily by heavily attended individual competitor brackets at the end of the day. We delayed starting the team event because there were quite a few of these athletes who were first competing as an individual and then also on a team; it wasn't fair to DQ them for the team event when their individual events ran over. We've already looked into several options for solving this problem, and I have every confidence that next year will run much smoother. Thanks for your support and feedback, and we'll look forward to seeing you next year at the AFM FITTEST.

his year was my first year to compete in the AFM FITTEST. I competed in a team competition and I am already looking forward to next year's competition. If I could suggest one improvement to next year's AFM FITTEST, it would be to separate the teams scoring into [divisions of] men’s, women’s, and coed teams. My team was an all-women's team and I would have loved to see how we fared against other all-women's teams. I understand just featuring the overall winner in the magazine but, next year, at least for the online results, please consider separating the scoring. Another suggestion: I know estimating time between heats might be difficult, but our team started almost two hours after our scheduled start time. I never did understand why we had such a long delay, but I did notice the announcer kept calling for a particular team to go to the check-in tent multiple times. Was the delay because of a team

Dear Shelley,

ongratulations on a terrific August issue on the AFM FITTEST. In re-reading all the athletes' comments, there are common themes. Competing with yourself is a worthy goal. The best among us can get better. Athletes are subject to challenges such as injury and illness. Using a trainer can be very rewarding. It is important to have a support system. Our athletes are multitalented and know how to balance busy lives. They are competitive but generous. They have an inner drive for excellence but know how to get fun and joy from practice. They pursue fitness as a yearround lifestyle. Events could be improved, replaced or made more fair. Completing the events creates a natural high. The AFM FITTEST motivates the athlete to strategize and think it through. There is nothing like this event. It may take some guts to enter, but you will be happy you took that step. I am proof that you don't have to be elite to enter and, yet, participating will make you feel special. Since publisher Lou Earle was our group leader, his compliments to our group made my day. Thank you for your part in weaving together a community bent on health and fitness. Congratulations to all the winners, who inspire me every day. — Darrold Smith

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, we're giving you an example of what we're looking for. While you don't have to fly to Alaska and hike miles to Exit Glacier as shown in the photo above, we'd like for you to give your best effort and be creative. 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 a u s t i n fI t m a g a z i n e . c o m S e p t e m b e r 2 0 1 3

OPENING SEPTEMBER 2013

Photos by Jake North Photography

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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

Ron Perry

lauren lumsden

Tim Zeddies

Russ espinoza

jasmin carina castanon

Ron Perry is the Associate Executive Director at the Northwest Family YMCA and has a passion for helping health seekers become physically active. Perry has a long history in the Austin fitness community as a teacher, business owner, sports massage practioner, and physical fitness trainer. After graduating from Southwest Texas State University, Perry served in the Air Force and held a variety of positions in fields ranging from scuba instruction to real estate. He graduated in 2000 from LautersteinConway Massage School in Austin and became deeply involved in the athletic community.

Lauren Lumsden is the director of operations and lead makeup artist for Rae Cosmetics, where she has worked for the past five years. Experienced in television, film, print, runway, and bridal services, Lumsden has gained a reputation as a premier makeup artist. She recently won a Golden Boot award at Austin Fashion Week 2013 for Best Hair & Makeup Team. Lumsden holds a degree in Hispanic Studies with a minor in Business from the University of Texas at Austin and has been an Austinite since 2001.

Page 70

centralaustinpsychology.com

Russ Espinoza is an Austin transplant and journalist from Denver, Colorado. He recently earned his MA in Liberal Arts with a concentration in Creative Writing from St. Edward’s University and has had work published in The Austin Chronicle, The Austin American-Statesman, and The Denver Post. The 29-year-old is an ardent Denver Broncos fan who maintains an active lifestyle; Espinoza has completed the Los Angeles (’06) and Colorado Colfax marathons (’07). When he’s not writing, watching sports, or working out, Espinoza can be found unwinding at a local yoga studio or gathered with friends at a Rainey Street bar.

Jasmin Carina Castanon is a senior double major in journalism and theatre at the University of Texas at Austin. She has many passions, including writing, acting, and fitness. Castanon is always up to try something new and contrasts her workouts from Krav Maga one day to yoga the next. New York City is currently calling her name and, after graduation, she hopes to pursue each of her dreams in the Big Apple.

RaeCosmetics.com

Tim Zeddies, Ph.D., has a private practice in clinical and sports psychology at Central Austin Psychology Group. He has been the consulting psychologist for the University of Texas football program for the last eight years. Zeddies has been the 40-49 male division of the AFM FITTEST in 2012 and 2013 and also won the 2012 Austin's Fittest Doctor competition (a division of the Fit Company Challenges). In addition, he was a member of the Dane's Body Shop team, which won the 2013 AFM FITTEST Team division Page 80

Page 32

/LaurenLumsden.Hair.Makeup

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@ AustinYMCA AustinYMCA.org

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Submit Fit Focus Photos 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.

20 a u s t i n fI t m a g a z i n e . c o m S e p t e m b e r 2 0 1 3

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.

Joshua Saul Joshua Saul is a secondgeneration acupuncturist and co-founder of The American Acupuncture Project, an integrative medicine clinic focused on bringing the use of Oriental medicine to mainstream health care. He is a graduate of AOMA Graduate School of Integrative Medicine at Austin and is a board member of the American Association of Acupuncture and Oriental Medicine. AmericanAcupunctureproject. com

Page 86

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what’s White-hot on the web

austinfitmagazine.com

AustinFitMagazine.com Videos

@AustinFit Most Popular AFM Tweet: Get to know #Austin's 10 #FITTEST determined by the 2013 AFM FITTEST presented by @TPtherapy! http://ow.ly/nxcT3

/AustinFitMagazine

Most Popular Instgram Photo:

In the Client Corner, readers were most interested in finding out about the new all-women’s cycling event, the Athleta Esprit de She. austinfitmagazine.com/2013/07/25/new-all-women-cycle-tour-hopes-totake-the-intimidation-out-of-cycling/

Which sport, bit of news, opinion piece, or product review will grab your attention in September? Look for new blog posts from your favorite writers throughout the month.

/AustinFitMag

Web Exclusives about what it takes to protect athletes while offering physical challenges to participants.

Popular Pinterest Boards:

September 10

Take a look to find more photo illustrations of exercises that you can do with your child as part of this month’s “Strength Training for Kids?” article.

GIVEAWAY September 19 Visit the AFM Facebook page to find out how you can take home a selection of the September Fit Finds and create your own spa moment.

September 27

In extreme events, just how do race directors keep things safe? The team behind Austin’s Fuego y Agua Events LLC talks 22 a u s t i n fI t m a g a z i n e . c o m S e p t e m b e r 2 0 1 3

With ACL weekends approaching—remember, there are two this year—look to AFM for some tips on enjoying the outdoor experience in a fit fashion.

Fit Focus

Vasisthasana, Side Plank Blunn Creek GreenBelt, Austin, Texas Photographer Amanda Schwinghamme

24 a u s t i n fI t m a g a z i n e . c o m S e p t e m b e r 2 0 1 3

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 Summer is the perfect time for potato salad, and this month’s recipe is a delicious twist on the classic dish.

Spice Up Your Spuds

Roasted Potato Salad

Snow peas are a legume and a good source of vitamin C and iron. In France, they are called mangetout, which means “eat all.”

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

Nutrition

What You Need

Calories: 160 Protein: 4 g Fat: 4.5 g Fiber: 3 g Cholesterol: 0 mg Sodium: 170 mg

1 ½ pounds of small, yellow potatoes, rinsed clean and sliced in half ½ tablespoon olive oil 2 cups snow peas, string removed ¼ small red onion (about 2 tablespoons, diced)

Did you know?

How to Make It Dressing: 1 ½ tablespoons olive oil 1 tablespoon Dijon mustard 1 tablespoon rice wine vinegar ¼ teaspoon salt ½ teaspoon black pepper

1. Heat oven to 425 degrees. Toss potatoes with ½ tablespoon olive oil and roast for about 25–30 minutes, or until golden brown. 2. While potatoes are roasting, bring water to boil in stockpot and blanch snow peas for one minute. Rinse under cold water immediately. Pat dry. 3. To make dressing, whisk together olive oil, mustard, vinegar, salt, and pepper. 4. In a large bowl, combine roasted potatoes, snow peas, and red onion. 5. Add dressing; toss well. This salad can be served at room temperature or chilled. Makes 6 servings Serving size: 1 cup

Nutritionists

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

26 a u s t i n fI t m a g a z i n e . c o m S e p t e m b e r 2 0 1 3

photo by Brian Fitz simmons

This recipe is brought to you by Whole Foods Market.

Fuel Athlete

Stop Comparing Yourself to Others Define what “health” means to YOU By Garrett Weber-Gale

t’s easy to get caught up with how you look. We’ve all been there, looking in the mirror to check out our lines, curves, and muscles (those that are just now showing or those that have seemed to melt away over time). In this day and age, so much has become about what our body “looks” like: how much body fat we have, how defined our muscles are, how our physique compares to that of our peers—and even how our current body compares with that of our younger self. These have become some of the determinants—maybe the most sought-after determinants nowadays—of how healthy we are. But is this a skewed notion? Does it really matter what our body looks like in comparison with that of our peers? Do overall fitness and health directly correlate with how muscular we are? Let’s start out by batting a few things out of the way. How you look as compared with your peers is completely irrelevant. Just as in weight training, for instance, all that matters is that you’re getting stronger than YOU were before. Everything should be in relation to and in comparison with your own body, not others’ bodies. If you’re

28 a u s t i n fI t m a g a z i n e . c o m S e p t e m b e r 2 0 1 3

really going to be picky about comparing yourself to how you looked in the past, you can keep some pictures of yourself over the years to assess where you’ve been. I’ve done this throughout my athletic career to monitor my progress of body composition. The important thing, however, is to have a healthy mindset; don’t fall into critiquing everything in a negative light. Bring out the positives in your progress. You can even use this comparison as a tool to build confidence and keep the ball rolling in the positive direction. Don’t fret over precisely what muscles you can see and what muscles you can’t see. The fact that a muscle is visible has no bearing on how strong it actually is, how fit you are, or how good your nutrition is. You could have hardly any muscle tone but be very strong. You could be eating total junk and look incredibly ripped, but that’s not healthy. This applies to other systems. Your aerobic capacity, for example, could be mind blowing while your body shows very little, if any, proof of that. Some of the most incredibly aerobic animals I’ve ever been around, including Olympic medalists in both distance running and swimming, have had very little muscle tone. “Health” is a tricky word. It’s almost one that you have to use but don’t want to—kind of like “diet.” Many people define diet as an eating plan to lose weight or get in shape quickly. Wrong. A diet is a way of eating for life. It is a way of eating that makes your body feel most poised to perform at its top level. Health, in comparison, can mean so many things in terms of mind, body, spirit, physical injuries, heart health, and so on. It can be very difficult to specifically quantify overall health, which is why I go a lot by feel, especially in terms of what I eat. Everything I eat is about making my body feel good. Over many years of seeking professional advice from nutritionists

and registered dietitians as well as amassing a ton of information from trial and error, I’ve figured out what makes my body perform at its peak. Feeling good and performing at your best is what it’s about, and these two ideas are some of the most basic and important ways to determine how healthy you are. If you’re interested in starting your own journey to reach your highest level of health, here are a few tips: • Set a couple of goals for how you want to progress toward better health. Think of a race you want to compete in, how you want to feel in that race, and how you’re going to prepare for it. To help accomplish this, you could set a goal of eating breakfast every day or minimizing added sugars in your diet. • Keep a small journal in which you record how certain foods make you feel. For instance: I am not lactose intolerant, but I realized I feel better when I avoid dairy products. A log can help you distinguish between foods that make you feel better and those that make you feel worse. • Create a short description of what good health means to you. This description could include eating certain foods every day, weighing a certain amount, maintaining a specific level of physical activity, or performing at a particular level in sport. This will help you judge your health and keep it about YOUR journey instead of getting distracted by others’. We all want to feel good, and we all can attain this. Health is not hard to attain. Putting a few of these tips into practice can make your journey more successful and more enjoyable. Be specific in your plan, and believe that each thing you’re doing is helping you move in the right direction toward better health. afm

Fuel Nutritionist

AFM Book Review

Evaluating the international best seller By Anne Wilfong, R.D., L.D.

or a while now, I have been hearing about the benefits that calorie-restricted diets and fasting can have on health—particularly in regard to extending life span and reducing the risk of cancer, diabetes, and heart disease. So, when I was asked to review The FastDiet by Michael Mosley, M.D., and Mimi Spencer, I was instantly intrigued. The overall concept of the FastDiet is the 5:2 plan; while you are trying to lose weight, you eat regularly for five days of the week and fast for two days per week. On the fasting days, your calories are limited (500 calories for women and 600 for men). Once you have reached your target weight, you move onto the maintenance phase, which involves fasting only one day per week. Dr. Mosley uses health markers such as weight, waist circumference, blood glucose, cholesterol, and triglycerides to show the effectiveness of his diet. Additionally, he uses IGF-1, which Mosley explains as the “measure of cell turnover and therefore of cancer risk” and what “may also be a marker for biological aging.” The FastDiet, as a result, focuses on intermittent fasting to reduce levels of IGF-1. While it is widely accepted by the scientific community that fasting/ calorie restriction will temporarily lower IGF-1 levels in the body, the degree to which one has to fast in order to accomplish this has not been scientifically established. What we do know is that a ten percent weight loss through healthy, moderate lifestyle changes can lead to improvements in the same measured health markers— without severely restricting calories for two days per week. I have many concerns with the concepts proposed in Dr. Mos30 a u s t i n fI t m a g a z i n e . c o m S e p t e m b e r 2 0 1 3

fasts. When asked if, since two ley’s book. First, fasting for days of fasting is good, would two days per week will most three days be better, he replies likely lead to a preoccupation with conflicting statements. with food, especially for those He says, “there’s no reason already struggling with disornot to” but shortly after states dered eating. Any time food that “experience tells us that is restricted, thoughts around two days is enough”; he then, food increase. When food is again, refutes himself with made available again, most another comment: “if, however, people have the tendency to you have a date and a small overeat and some will end up size of party pants on standby, binging. Second, I find it hard an occasional, single sneaky to agree with Dr. Mosley when extra day shouldn’t hurt.” I he says that one of the “bothink it is common knowledge nuses that can come into play” that quick weight loss inevitably is that FastDiet practioners leads to quick weight re-gain start choosing healthier foods, and an even more distorted explaining that as “instinctively body image. retreat[ing] from bread” and At this point, you may be “consum[ing] more vegetables.” wondering if there is anything I I firmly believe that bread can agree with in Dr. Mosley’s book. be part of a healthy diet, and Well, there is. I do agree with that the best way to consume Dr. Mosley that our patterns of (and like) more vegetables is by eating are vastly different than finding the ones you prefer and they were 30 years ago. Food choosing simple and healthy is readily available around ways to prepare them. every corner, and snack manuFasting will not help those facturers are brilliant in the way who are interested in getting in they market food and encoursync with their hunger and fullage the desire to eat constantness cues, since signals sent by ly. These the body practices are ignored a ten percent weight and sheer loss through healthy, often lead to will power moderate lifestyle mindless is required changes can lead to eating, to get improvements. eating through without the fasting regard for satiety or need. days. Additionally, readers of However, I firmly believe we Austin Fit Magazine are probcan get back in tune with our ably interested in maintaining a hunger and fullness cues by healthy diet to fuel workouts. If eating intuitively and choosing you fast on two days—whether food that nourishes our bodies. they are consecutive or not— Overall, I think the FastDiet you are lowering your blood is just what the name implies: sugar, and reduced glycogen another diet, one that may lead levels may lead to decreased to quick weight loss but will athletic performance. leave its followers preoccupied Perhaps the worst advice in with food…and wishing for the Dr. Mosley’s book is found in day the diet will end. afm conflicting statements regarding the appropriate length of

p How do different religions use fasting? Visit belief net.com/Faiths/2001/02/Fasting-Chart.aspx# to see an explanation by faith and practice.

In politics, refusing food has been used as a form of protest since time immemorial; these folks used fasting famously. Mahatma Ghandi: peacefully protested British rule, using fasting an an extension of Hinduism to connect with the populous (later assassinated)

Marion Wallace-Dulop: fasted for 91 hours after being arrested for throwing stones at the British Prime Minister's windows to force the issue of being treated as a political prisoner (released; died of old age in 1942)

Terence McSwiney (1920), Bobby Sands (1981): these Irish prisoners refused food to bring political attention to the IRA and to show independence of British rule (both died in prison as a result of their fasts)

Nelson Mandela: saw fasting as a way to get concessions from the South African government (released)

Cesar Chavez: the Mexican American labor leader used fasting as a form of protest to diffuse increasing violence in workers' protests in the 1960s (died in the '90s of natural consequences)

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Keeping It All in Perspective

Head Coach Davey Schmidt confers with his team. (Photo provided by Schmidt.)

How parents can manage performance anxiety in young athletes By Russ Espinoza

ro athletes occasionally cite heightened nerves as an asset in competition, identifying experiences of manageable, naturally occurring anxiety under pressure as they play. Persistent and excessive anxiety, however, can have withering effects on any aspect of life— and it can be particularly devastating in the wide, public arena of sports, whether at Rangers Ballpark or on local municipal playing fields.

Adult and young athletes share a common ground in that each is susceptible to “performance anxiety.” This common psychological condition, characterized by exhaustive preoccupations with failure and negative outcomes, doesn’t discriminate with age, gender, or sport. It can have severe, debilitating consequences in performance, enjoyment of competition, and overall sense of well-being. Undue levels of performance anxiety are

32 a u s t i n fI t m a g a z i n e . c o m S e p t e m b e r 2 0 1 3

particularly taxing on children ages 9 to 17, who oftentimes lack the awareness and cognitive tools to mitigate negative thought patterns that can easily become self-fulfilling prophecies. Thus, the principal object of youth sports as fun, constructive, and recreational becomes distorted and intimidating once ordinary nerves spiral into a pattern of performance anxiety and its psychological vortex of fear and negativity. Overall, afflicted young athletes dwell

in chronic fear of making mistakes during play—mishandling a groundball, dropping a pass, or missing a jump shot, for instance—thereby unleashing subsequent critical social and self evaluation. The overarching fear is of disappointing the important figures in their lives: parents, coaches, and peers. These intrusive and pervasive fears often feed on themselves, causing players to not only fear negative outcomes but also the fear itself. This becomes the dominant focus instead of the more important aspects of participating in youth sports, such as personal mechanics, execution, situational awareness, and— most significantly—enjoyment of healthy competition and peer interaction. Performance anxiety can further resound into other areas of the child’s life, and the toll can be considerable, said Tim Zeddies, Ph.D., a sports psychologist in private practice in Austin. “(Commonly), the child’s overall functioning begins to suffer. Their grades drop, they withdraw from friends, they express disinterest in their sport, and their self-confidence and self-efficacy plunges,” explained Zeddies. Interestingly, the condition is not necessarily due to an intrinsic psychological predisposition to anxiety but regularly stems from external pressure imposed by adults. “In my experience,” said Zeddies, “the young athlete’s anxiety can almost always be traced to the reactions of important adults in their lives—parents, coaches, trainers, other family members—who are overly invested in the athlete’s performance, in a manner that places undue pressure on

the athlete to achieve a certain level of success.” Whether parents are conscious of this pressure to succeed or not makes no difference in the child’s perception: “When the athlete does not reach this level, he or she often feels bad, believing that they have disappointed someone they love or who is important to them.” Although some parents and coaches may breed performance anxiety, these important adults can also be agents of change and support, helping their young athletes overcome anxiety, realize potentials, and enjoy their chosen sport. Davey Schmidt, 41, a parent of three young athletes and a youth baseball coach with Western Hills Little League in Austin, has experience in dealing with youngsters coping with performance anxiety. “The kids have higher expectations for themselves than we do as coaches,” said Schmidt. “So, if we think they’re struggling, they definitely think they’re struggling. Once we catch on, we engage the player about it—always privately—so they know we can talk about it and work on it. Pretending there isn’t a problem doesn’t help anything.” Fundamentally, parents and coaches perform the same roles—they’re a combination of detective and rehabilitator when it comes to helping young athletes battle performance anxiety. According to Dr. Zeddies, having a frank, judgmentfree conversation is always the first and best action to take. “Listen closely to your child athletes…not only to what they say, but what they do,” he advised. “Studies tell us that over 80 percent of human communication is nonverbal, and this

Schmidt is both a parent and a coach who understands dealing with performance anxiety. (Photo provided by Schmidt.)

percentage is even higher for kids, who don’t have the verbal facility or command of the language that adults do. As a result, the best indicator of how a child is doing emotionally is their behavior.” What are some of the behaviors that can indicate performance anxiety? Marked apathy and a sudden disinterest in beloved activities are prime indicators of a problem. But parents and coaches should also be on the lookout for telltale physical cues, such as labored breathing, nausea and vomiting, excessive sweating, stomach irritation, tension, impaired focus, and fatigue. (These are just some of the physiological symptoms that performance anxiety can elicit; for more information about the symptoms of anxiety disorders in children, visit kidshealth.org.nz/anxiety.) Fortunately, there are numerous ways to calm such responses. A child with performance anxiety can learn an array of relaxation techniques that can then be used on command. First, however, the player must be taught to identify his or her unhealthy and destructive thoughts that produce and exacerbate anxiety. Then, those negative, self-defeating narratives can be replaced with positive ones, and a fresh, optimistic, and rejuvenating perspective can be established. Parents and coaches can further engineer this paradigm shift by focusing on what their young athlete does well—a practice known as “positive-reinforcement.” Though the stakes of each athletic season escalate as T-ballers become Little Leaguers who then advance into competitive leagues and on to high school teams, young athletes suffering from performance anxiety essentially need help reacquainting with the simple truths about sports and performance. Any given sport is meant, on a basic level, to be an enriching, rewarding, and fun activity where the playing field always starts off level in the areas of effort and the willingness to learn. Parents and coaches need to work together to help those kids who struggle with anxiety issues rediscover these simple truths while embracing what they can control—and relinquishing fear. “[I] stress to the kids that there are only two things you can control as a player,” said Schmidt, “Your effort—at both practice and in the games—and your attention. We hold them responsible for these two things.” afm

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Yoga—Gateway Drug to Fitness

Above: Moses, shown diving in college. (Photo provided by Gale Patterson Moses.) Others: With help from yoga instructor Abby Lentz (patterned shirt, far left), Christine Moses has battled her way back from chronic injury and cancer.

How one woman reclaimed her body By Courtenay Verret

hat do you do when you’re a former elite athlete whose physical abilities are limited by chronic injuries? And how do you restore your inner peace after waging a battle with cancer? For Christine Moses, the answer to both of those questions was yoga. Physical fitness was always an important part of life for Moses. During the 70s, she trained at the National Academy of Artistic Gymnastics in Eugene, Oregon, a training site known for producing high-caliber athletes and Olympians. After four years of training six days a week, seven hours a day, however, the wear and tear on her body was beginning to take its toll. Following a move to Minnesota with her parents, Moses switched to diving and forged

an impressive collegiate career at Princeton. “I went to Nationals several times, won a couple of national meets, went to Olympic trials,” she reminisced. “I just gave my heart to the sport until my body died.” In spite of intensive physical therapy and strength training, Moses could not seem to outrun the physical damage that had been wrought by her long athletic career. Her knees began to fail her, buckling at inopportune times—like on the diving platform. “If you’re trying to throw yourself and your knees buckle, you’re going to hit your head on the board; I broke my hands [trying to break a fall]. The higher I went, the more distracted I got,” Moses admitted. Adding insult to injury, Moses’ rotator cuffs also began to fail, preventing her from even lifting herself out of the pool.

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After multiple knee surgeries, Moses graduated from Princeton (attending the ceremony on crutches) and hobbled away from sports altogether, choosing to focus on things she felt had long been neglected. “It was all about my body when I was growing up; it really wasn’t about my mind or my spirit,” she explained. “These last 25 years, that’s what I’ve focused on, and this year has been about integrating all three.” The drive to integrate her body back into the equation was sparked about five years ago, when Moses “stumbled into” a restorative yoga class. She was drawn to the practice but, because of her extensive, chronic injuries, found it difficult to hold many of the poses. That all changed a year later, after moving to Austin and meeting Abby Lentz of Heartfelt Yoga. A certified Kripalu yoga instructor, Photographyby Stacy Berg

walk away from sports to find out who I was and what I wanted to do for my life. Now I can come back into being fit, loving my body, and enjoying my body because I’m not the competitive athlete anymore. This is the place people can do that.” afm

Lentz is perhaps best known for creating HeavyWeight Yoga, specialized classes in which she empowers her students— regardless of shape, size, or physical limitations—to utilize and modify poses that fit their needs. “Most people come to yoga thinking about the stretching, getting stronger, more flexible…the physical benefits,” Lentz noted. “But, in fact, people return to the mat because of the sense of well-being yoga brings to them…I wanted to bring these benefits to people who never thought they could do yoga just because of their size.” “I had all of these issues, and she made yoga accessible for me,” said Moses. “I felt immediately accepted; I was able to make yoga my own and do what I can; if I can’t do it, then I get to modify the pose.” With her newfound practice, Moses began to regain some of her previous flexibility and even participated in the making of Lentz’ second HeavyWeight Yoga DVD. The ability to move her body again was life changing: “Oh my gosh, it opened up an enjoyment of yoga instead of a fear and a hesitancy. Now, it’s like, ‘Yay! I get to go to yoga!’” she joked. Earlier this year, Moses’ practice unexpectedly took her to a much deeper level. After recovering from yet another physical setback—cancer surgery—she attended a three-day yoga retreat that sparked a realization: “If I’m going to be healthy, my body has to be strong,” she asserted. “The more yoga I do, the stronger I’m going to be, and the better I’m going to feel.” Today, Moses credits her yoga practice with reducing the swelling from her

Moses forged an impressive athletic career in her youth as a gymnast and collegiate diver. (Photos provided by Gale Patterson Moses.)

lymphedema, lowering her blood pressure, and changing her mental perspective from “victim to victor.” She credits Lentz for gently guiding her to this place of reclaimed health. “She’s very nurturing,” Moses explained. “She really coaches and tells me how to incorporate yoga into everyday life…you can nurture/accept yourself; you can be happy. You don’t have to have perfect posture/poses to get a lot out of it…she’ll support you in any way you want to do yoga.” “Chris has shifted in so many ways,” mused Lentz. “When we talk about her decisions, especially now with her cancer treatments, there's a calmness and clarity about her. Then, physically, she's moved to taking better care of herself…Chris will come to class and do nothing but Savasana, because that's what she really needs…it shows me I'm doing a good job teaching what's really important about yoga, which is listening to your Self.” Moses refers to HeavyWeight Yoga as a “gateway drug” to fitness, noting that many people, women in particular, are often intimidated by exercise or just don’t know where to start. “You can start here; you are accepted here; you are welcomed here; wherever here is for you and your body,” she affirmed. “You can go at your own pace, no matter what.” The road to newfound physical, mental, and spiritual health for Moses has not been easy or without its setbacks—yet, she is optimistic: “Competition is what I lived for 20 years, and then I had to

Yoga for Athletes Helping and healing for better performance By Emily C. Laskowski

he inner cool associated with yoga does not, on the surface, seem to compliment the fiery power associated with competitive athletics. But combining these disciplines improves flexibility, increases focus, and prevents injury. Although the adage “leave it on the field” applies whether you’re a football player, swimmer, or marathon runner, actually following this mantra after a win or loss, against a competitor or yourself, can be a challenge. Practitioners of yoga emphasize the importance of listening to your body each day, which is expressed as “meeting your body on the mat.” Amy Younkman, who teaches Yoga for Athletes at Austin Kula Yoga, explained that, “rather than muscling through a pose, you [have] to stop and pay attention to what your body is telling you it needs.” This sort of mind–body awareness could be just what athletes need to elevate their game after leaving an intense physical effort on the field. Flexibility is sometimes the biggest improvement athletes can make in their game. Whereas movements in sports are repetitive (think: swing, reset, swing, reset), yoga is circular and continuous. As Younkman explained,

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â&#x20AC;&#x153;[T]he transitions are as important as the poses themselves.â&#x20AC;? Embracing this range of movement allows an athleteâ&#x20AC;&#x2122;s body to do more and, literally, reach higher, and that extra length and range of motion may be just what they need to get ahead of the field. Routine practice of yoga also has additional benefits: Learning how to zone in on a regular basis makes psyching up for those important games much less of an energy-consuming effort, instead, tuning in becomes a natural part of preparation. That reflection also gives athletes a better

understanding of what the body needs, which in turn allows for better physical care and maintenance , keeping athletes healthy and injury free. Despite attempts to be mindful, injuries happen. They plague all athletes: young collegians, seasoned veterans, and Olympians at the top of their game. Whereas many athletes want to power through pain, yoga implores its students to leave the ego at the door. One of the most fulfilling transformations that Younkman has observed is the compassion that

athletes develop for their own strengths and weaknesses. She has actually seen competitors accomplish more post-yoga because they are operating from a place of self-acceptance rather than from a place of fear and feeling inadequate. Yoga brings balance to athletes, on and off the mat. So, what type of yoga is right for you? Here are a few of the many styles of yoga that are available. Take a look at the following to see what form best matches your athletic personality.

Setu Bandha Sarvangasana (Bridge Pose) and Paripurna Navasana (Full Boat Pose) improve alignment and lessen imbalances such as IT band problems, plantar fasciitis, and tendinitis

36 a u s t i n fI t m a g a z i n e . c o m S e p t e m b e r 2 0 1 3

photo by Brian Fitz simmons

Vinyasa likes to keep things moving This vigorous practice links breath and movement to create a continuous flow of postures. Something out of whack means Iyengar Runners in particular can benefit from this form of hatha yoga, which uses a variety of implements and one-on-one work with teachers, to provide correction to body alignment.

Sweat hogs soak up Bikram This practice takes place in a heated room and consists of an unchanging sequence of postures, designed to rejuvenate and strengthen the entire body, from head to toe. The intense heats allows for greater flexibility.

concentration techniques (used for managing pain, anxiety, post-traumatic stress disorder, insomnia, and fatigue). afm

Yin it for tight muscles Poses are held for three to ten minutes while reclining in a relaxed state and are coupled with breathing and mindfulness

Eka Pada Rajakapotasana (One-Legged King Pigeon Pose) targets hips and hamstrings

Incorporate Sun Salutation in your warm-up to prime the the hips and hamstrings for flexibility work

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Strength Training for Kids? Yes, and here’s how to start

trength training is absolutely appropriate for kids, starting around age 7. Whoa! Kids in the gym, lifting weights? That can’t be good for their little bodies, can it? My neighbors’ mechanics’ wife’s son’s babysitter said that kids shouldn’t lift weights. The Mayo Clinic and American College of Sports Medicine (ACSM) both agree that strength training for youth is appropriate and a great way for kids and their parents to spend

By Ron Perry

quality time together. Before we go into detail, let’s define a couple of terms: strength training involves appropriate exercises in which you push or pull against a force in order to increase muscle strength. This is distinct from weight lifting, in which individuals lift heavy weights, usually in preparation for competition or to bulk up their muscles. Weight lifting is generally not appropriate for young bodies. Strength training—good for younger kids;

38 a u s t i n fI t m a g a z i n e . c o m S e p t e m b e r 2 0 1 3

weight lifting—after you get your driver’s license. So, if you are a parent reading this and are asking, “My kids are so busy with soccer, ballet, couch surfing, band camp, and sleeping; why would they need to do any strength training,” the answer is: exactly for the reasons you just stated. Just like adults, kids need to spend time strength training to prepare them for the rigors of their busy lives. Also, with the incredible increase in childhood obesity photography by Brian Fitz simmons

because of poor diet and inactivity, opening up venues for youth to strength train will hopefully appeal to those who are not interested in team sports, didn't make the team, or don’t consider themselves "athletic." Strength training is a great equalizer. A child does not need athletic skills to strength train and become physically fit. I recently sat down with Assistant Athletic Director, Round Rock Independent School District (RRISD) Susan Nix, who is a staunch proponent of strength training and functional movement exercises for youth, and who has created programs for non-athletes within the Round Rock Independent School District P.E. program. Susan, why did you develop the strength training and functional movement programs in your school district? We were concerned that the vast majority of our students weren't getting enough exercise and created a functional strength-training program that allowed every RRISD student the opportunity to participate in an athletic activity in which they weren't judged on their ability and at which they could be successful. What results have you seen? Kids who have never been active physically or socially were developing a healthy interest in strengthening their bodies and becoming involved in a group activity. More importantly was the increase in self-esteem and confidence we saw in these students. For an educator to see such a dramatic change in their students is extremely

gratifying. We know that these kids are developing a life-long appreciation for physical fitness that will make a huge difference in their lives. Convinced yet? Picture your children on a playground. What are they doing? Functional strength training! Climbing on monkey bars (arm, shoulder, and back strength); swinging on the swing (arm, abdominal, and hip flexor workout); running, jumping, hopping, skipping, and wrestling (coordination, core strength, and reflexes)—these are all activities that are strengthening their bodies and preparing them for a life of physical activity. Have you ever watched kittens or puppies at play? Sure, they are having fun, but they are also strengthening their bodies for a future full of physical activity that is centered on survival: hunting, running, climbing, carrying, lifting. Encourage your children to be as active as a litter of puppies. Make physical fitness fun.

Now, you might be saying “I'm convinced! I want my child to be more physically active! I want them to have a life free from diabetes, obesity, high blood pressure, and chronic fatigue. How do I do that?” The YMCA of Austin has eight branch locations in the Austin area. Each one has Family Fitness hours and will conduct a Family Fitness orientation for youth ages 8 to 15 years to work out with a parent in the fitness room. The YMCAs also have a Fit Adolescent Safely Training (FAST) program for 12- to 15-year-olds to become certified to work out in the weight room without parental supervision. Each YMCA has fitness staff available to assist with specific exercises that you and your child can do together (austinymca.org). RRISD has incorporated functional strength training into its P.E.programs for all middle schools and some high schools. You can contact RRISD at 512-464-5486 for more information. AFM

Interested in reading about strength training for your child? Google “strength training for youth”; look for articles by Avery D. Faigenbaum, Ed.D., who wrote the American College of Sports Medicine Official Statement on youth strength training. The following sources were used for this piece: 1. “American College of Sports Medicine Current Comment,” written by Avery D. Faigenbaum, Ed.D., (Chair), and Lyle J. Micheli, M.D., FACSM; see also “Youth Resistance Training,” Sports Medicine Bulletin, Vol. 32 (2) 2. “Tween and Teen Health” (mayoclinic.com/health/strength-training/HQ01010)

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The Pulse

Heartbeat of Austin's Fitness Scene

Book Bit

BINGO

The goings-on at outdoor festivals are almost as fun as the music. Play ACL Blackout Bingo—all squares must be covered to win.

BINGO

Chapter 4: Bathroom Workouts

Lit doobie

Original Three Imaginary Boys tour tee

Bandana worn as mask

Double fisting to avoid lines

VIP wristband

Inconspicuous alcohol container

Tribal headband

Sweat-soaked shorts

Celebrity sighting

Glowstick necklace

Unoccupied port-a-potty

Beachball

iPhone held aloft as lighter

Reveler carried out by EMTs

DePeche Mode ‘80s spiked updo

Balloons as locating tool

Parent/child fan combo

Tattoo with song lyrics

Full body contact w/ stranger

Tube top, jean shorts, cowboy boot combo

Worth it or Waste it?

From Nano Workouts: Get in Shape and Lose Weight During Everyday Activities by Joakim Christofersson

id you know that on average women spend almost five full days in the bathroom every year? For men it’s slightly less, but they still average just below four days. That’s a whole lot of time that can be used in far better ways than reading yesterday’s newspaper or playing some random game on your iPhone. The bathroom might be an unorthodox place to work out, but there are several awesome exercises you can do here. What’s also great about bathroom workouts is that opportunities occur constantly throughout the day. If you make a habit to do just one exercise each time you go, this will add up to some massive numbers. For instance, if you work out when brushing your teeth—which is two minutes, twice a day—your toothbrush workouts will add up to more than 24 hours a year.

Cronut: hybrid croissant and donut Calories: 400 (estimated—recipes vary greatly) The Burn: 30 minutes of one of the following* Running (at 11.5 minutes per mile) Biking (14-16 mph) High-impact step aerobics Three ten-minute sessions of jumping rope Elliptical trainer *based on 185-pound weight

zen Out Playlist We Own The Sky — M83 Look into The Air — Explosions In The Sky Summertime Sadness — Lana Del Rey Dreamers — Savoir Adore Ghost Towns — Radical Face

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Reincarnation,

Reclamation,

Reinventi Ricky Williams embraces change

by Leah Fisher Nyfeler photography by Brian Fitzsimmons

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on?

ho is Ricky Williams? If your first introduction to Williams came this August, then you know him as the new running back coach at the University of the Incarnate Word, the fourth largest private school in Texas located just down the road in San Antonio. If you’re a long-time Longhorn fan who can recite the chronology of Texas football coaches like a royal lineage, then he’s the golden kid from California (“Little Earl”) who saw John Mackovic to two bowl games and helped usher in the age of Mack Brown. Miami Dolphins fan? Perhaps you shredded Williams’ jersey in the aftermath of his sudden departure from pro football on the heels of yet another failed drug test. For ESPN junkies, he’s the forlorn, lost subject of the documentary Run Ricky Run—or perhaps he’s grabbed you as a photographer or pre-game analyst. Or maybe you’re familiar with Ricky Williams the yogi, Longhorn network commentator, massage therapist and Ayurvedic healer, inspirational speaker, student, philanthropist, and family man.

several days with the team and, while there, he stays in a dorm room. Williams said that’s okay; he was drawn to the part-time opportunity and being able to live in Austin. He’d been offered a full-time coaching job in New Jersey but didn’t want to move there and give up his other projects. It seemed he was going to have to make a choice until he talked with a friend about his dilemma; as a result, some inquiries were made to UIW head coach Larry Kennan and the position became available. He’s excited about the possibilities in the new program (this will be UIW’s fifth season and first year as a NCAA Division I football team) and said he’s curious about what it will be like working with college-aged kids. One of the things he’d like to do is help them determine “what greatness is to them.” Which is interesting, when you think that, for most college players, the standard assumption would be that playing in the NFL is a large part of defining “greatness.”

hile Williams has always wanted to achieve greatness, he didn't start out with a focus on football. “The NFL wasn’t really something that I saw for myself when I was growing up,” Williams remembered. “What I wanted was to be known.” Athletics wound up being the path to get him where he wanted to go. Interestingly enough, Williams feels that his athletic ability actually came from being a student. “I’ve never had the ability to just get off the couch and succeed [in sports],” he said. “I do have some natural ability; I’d say on a scale of 1 to 100, with 100 being a phenom, I’m about a 75 or 80 and training brings me to an 85.” He loves to learn—he’s always got a book to read—and it’s a combination of that seeking (“I want to maximize what I do well”) and drive to be known (“I consider myself to be an overachiever”) that has propelled Williams through life. He admitted that he wasn’t much in the way of an athlete as a

Whatever you know about Ricky Williams, he would laugh and say it doesn’t matter who you think he is or what he was in the past: “I am who I am today, and I have to keep looking on the inside to keep evolving.” Like da Vinci’s Vitruvian Man, a blend of art and science that represents the ideals of proportion, Williams exemplifies a man who is striving to meld the mind and the body into a harmonious and balanced whole. And, as he would readily admit, he is still a work in progress.

oday, Williams calls Austin home. This summer, he moved, and his stuff—clothes, his Heisman trophy—was, for the most part, still in storage (“Usually my mom babysits my Heisman, but a friend is keeping it for me this time”). At the time of the interview, he, his wife Kristen, and their three children were settling into a new home in Austin, and Williams had just begun traveling to and from the Alamo Heights-area University of the Incarnate Word (UIW) to work with the Cardinals’ young team. Think he’s getting diva-like treatment as a coach? Think again; each week, he makes the commute to San Antonio to spend

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kid. “I was built like a sprinter,” he recalled while sipping a glass of water and relaxing outside on a warm Austin summer day. When he went to kindergarten, his teacher had the kids in the class run each morning; Williams walked. Until, that is, one day, “I wondered what it would feel like to finish first.” What he discovered was that “my body loved to run, and I loved to finish first.” He’d found athletics, and he was lucky to have a mother who encouraged that activity; Sandy Williams enrolled her son in a magnet school for first through sixth grade that promoted physical activity. “I did gymnastics, balance beam, football,” said Williams, pointing out that, in addition to the athletic workouts, the students had active playground time each day. “It’s so different from what my kids have had,” Williams marveled. “In Florida at their fancy private school, they had two days of P.E. a week and recess. That was it.” In high school, he put on weight and became a football player that universities salivated over. He came to the University of Texas at Austin on scholarship, recruited by coach John Mackovic, and played with the Longhorns for four years (’95–’98); Williams was a two-time All-American, Heisman Trophy winner, and school record holder. And—oh, yeah—he played minor league baseball with the Philadelphia Phillies each summer. He was a golden boy at Texas, nicknamed “Little Earl,” and practically worshipped on campus. If you were in Darrell K Royal– Texas Memorial Stadium in ’98 when he set the record at the Texas A&M game, breaking Tony Dorsett’s 22-year-old rushing record on a 60-yard touchdown run, you know why, to this day, Longhorn fans buy Williams drinks when they find him around

town. Coach Mack Brown, in his first season at Texas, was quoted after the game as saying, "It's been a special year because of Ricky Williams. He is the best player I have ever seen. I think he is one of the best, if not the best, college football player ever." When you talk to Ricky Williams, there is no doubt that he still loves the sport. He stood on the balcony of the Austonian, high above the city of Austin on a beautiful and abnormally temperate August morning, and spoke about the feeling of running down the field, describing it in terms of an out-of-body experience. “It’s almost like being teleported,” he mused, with a small, reflective smile. “One minute, I’d see the crease and then, suddenly, I’d be ten yards down the field on the other side. And then, in that moment when you know no one can catch you, you don’t hear anything—not the crowd, the other players—and it’s that explosive acceleration, like turning on the afterburners…it’s all about the body in motion. I love that feeling.”

ou might say that, in the public’s eye, Ricky Williams has suffered from a mind/body disconnect for a significant portion of his professional life. In his younger years, he had the physical presence of the larger-than-life football force: a body that seemed an indestructible force of nature (another one of his nicknames was “the Texas Tornado”) and the cool looks (dreadlocks and a pierced tongue) that screamed superstar. Things appeared to change after he went pro. He hired a music mogul, rapper Master P, to negotiate a contract that had sports commentators scratching their heads. Once in New Orleans, he seemed distant and removed while dealing with injuries that kept him

My body loved to run, and I loved to finish first.

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from playing. He started leaving his helmet on during interviews; he failed drug tests for marijuana use. Williams had always been a shy person, and the combination of factors pushed him into the extreme; he was ultimately diagnosed with depression and societal anxiety disorder, a condition whereby fear of social situations becomes debilitating. He entered therapy and started taking medication but, at that time, this sort of disorder was relatively new to the public and, in some circles, the diagnosis was greeted with skepticism. Keep in mind that, superstar or no, Williams was only 22 years old and, as Mack Brown stated in the documentary Run Ricky Run, “Oh, I don’t know that anybody’s ever ready to carry a pro team on their back.” When Williams later retired suddenly, the easy explanation was that smoking dope took precedence over playing ball. The more complicated answer was that Williams needed to decide whether his mind was going to allow his body to play football. He left and came back to the NFL several times (also playing one season in the Canadian Football League with the Toronto Argonauts); he only recently retired from the Baltimore Ravens in 2012.

erhaps you could call those years in and out of the NFL Williams’ Age of Enlightenment. It seemed that he was searching for who he was, asking hard questions, looking for ways to feel better. Symbolically, the dreads came off during his trip to Australia after he retired, the first time, from the Miami Dolphins; he was later quoted as saying the new style represented a fresh start. Who would have expected that trip to involve a new way of looking at food? “I met a guy in Australia named Steve who had a hand mill,” Williams recalled. “He sat there all day, grinding his flour, and he’d mix it with water, oil, and veggies to make what he called ‘pan bread.’ He had me try some; it gave me so much energy that, on the way home, I had the inclination to start sprinting.” Over the course of that time in Australia, he adopted a theory of nutrition (what he calls “the corn state theory,” which can be basically expressed as the more natural the food, the better) and lost interest in eating meat; back in the States, he lived with a community of vegetarians. When he went back to the NFL, however, he found that he wanted meat again. “Our bodies give us so much information,” Williams explained. “When I was first traded to Miami, I was heavier (250 pounds) and I wanted to get comfortable. I wound up working with an immunologist—the most weird and wacky woman I ever met— and a phlebologist who took blood. Two weeks later, I had a binder of information and we sat down and talked through it. They gave me lists of foods to eat by days, and I moved through a progression to determine what foods my body was most reactive to.” Williams upped his water consumption and kept track of his weight, recording the information each day; the theory was that weight changes would reveal inflammation, which, in turn, would show a negative reaction to the substance eaten. “It really flipped everything I thought I knew about food,” he marveled. “I slept better, felt better, and lost weight. Some ‘healthy

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foods’ just didn’t work for me, I found.” In one and a half months, he’d lost 25 pounds, and he was the NFL Rusher of the Year that year. “The information I gained,” he said, “was acknowledgement of listening to my body.” But the NFL didn’t always encourage that type of self-awareness. Weight was strictly monitored. “You’d get an envelope in your locker from the strength coach that had your weight for the season—mine was usually 234–230,” Williams explained. “There was a mandatory weigh-in every Friday. The NFL fined $150 for every pound over your assigned weight.” Over the years, Williams has come to realize that being in tune with his nutritional needs—as well as his physical needs—has led his body to become healthier: “Whenever I gave up awareness of my body, I’d end up back where I started.” Shifting the way he related to his body came later. Williams, who doesn’t look 36 and has managed to repeatedly put his body into NFL shape despite being older—in 2011, he became the 26th player in NFL history to achieve 10,000 career rushing yards—stated that he used to spend time each morning judging himself. “In my old house, I had a whole wall of mirrors,” he said. “I’d spend 20 minutes every day, looking at my body, and being critical of this or judging that.” He came to the realization that it was more important to look at what his body did and switched to spending that time in a lighthearted appraisal that was positive. “Since then,” Williams happily related, “I’m about 90 percent less critical of myself.”

hat epochal trip to Australia had, along with its nutritional revelations, sparked an interest in Ayurveda and, while he was studying this form of alternative medicine in California, he was introduced to yoga: “The school brought in different types of yoga for two weeks at a time and I found that I loved Ashtanga Vinyasa, a power style, that is very athletic and intense.” Williams had some body issues that were the results of

his extremely physical style on the field, “a little bit of neck stuff” and shoulder problems. “I’d separated both my shoulders, and I’d had surgery on one of them; I couldn’t lift my arm above here,” he said as he raised his arm to approximately the four o’clock position—an extremely limited range of motion that affected everyday life. “Once I started yoga, it created expansion and space in my body,” Williams explained. The shoulder problems were repaired; he regained his entire field of motion; and, as he has explored the practice further over the years, he’s increased his fitness: “I’ve found that the expansion of my physical self and my mental self went hand in hand.” He now incorporates yoga into his workouts, along with Tai Chi and walking around the block (“I’m not a runner; I like to go fast, so I’ll do a mile, but nothing long distance. You’re not going to see me running around Lady Bird Lake, though you may catch me walking there—and you can wave at me as you run past”).

Williams looks like he could walk onto the field at any time and credits his fitness to a mixture of the things he’s done his whole life, which includes having fun. How’d you like to have Ricky Williams on your team? A lot of folks in Austin do. He plays softball on Mondays and Thursdays and flag football on Tuesdays and Sundays (he’s on two different teams); on Wednesdays, he rests. Although he and his family try to find active time together, he said that he and his wife Kristen don’t work out that much together, since he tends to prefer high-intensity workouts (short track-type intervals are a favorite) and she’s “more into cardio.”

hen his oldest son started playing T-ball, Williams found a new perspective—parent on the sideline. As you might recall, Williams played for the Phillies throughout his years at UT; he was actually drafted by the Montreal Expos just two days after his Heisman win, and then the Texas Rangers bought his

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With the sun peeking over the railing on the 47th floor balcony of the Austonian, Williams demonstrated some of the yoga postures that have helped him heal and find flexibility.

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contract (though he never played for them). “One of my favorite things growing up as a kid was going in my room and listening to the Padres’ games,” Williams reminisced. He talked about what he loved about baseball—the hitting, how the ball seemed to become very big just before that satisfying connection with the bat—and how he was generally into sports, but he emphasized that it was a different time. “We never worried about being fit or being in shape; it was all about fun. [Sports for kids] is so serious in Florida and Texas,” he said, shaking his head. Even though Williams tried not to put any Williams' mantra in life expectations about playing baseball onto his son, he found it was difficult “when my kid was the one out there on the field looking at butterflies”; what he did expect was for his child to pay attention and work hard. “While I had this intrinsic interest in sports, Prince has a generic interest and only if his friends are [into sports],” he explained. “The interesting thing is that, even though they don’t really have the interest, they’re probably more physically advanced than I was at that age.” As a result, Williams has worked to express an attitude of “I’ll support you in what you want to do.” He’s learned from all of his children; just the other day, “we were all piled in bed, and I was watching the kids—they’re 3, 6, and 11 years old now—and I was thinking that what kids’ bodies are willing to do is so different from [those of] adults. They were all piled around like puppies.” He believes that parents and the genetic pool they provide are just potential, and kids, if allowed, will naturally live fit lifestyles.

“If it works, I'll keep doing it…if it doesn't, I'll try something different.”

ver a reader, Williams talked about Gary M. Douglas’ Right Body for You. “It’s a little book but I’ve been reading it for, oh, a year,” he laughed. “That’s because I either give it away or leave it somewhere…I’ve gone through about seven copies.” He said that he likes its message of enjoying your body and working on issues of weight, relaxation, and health through mindful appreciation. Douglas, the book’s author, is the founder of a group, Access Consciousness, which has raised eyebrows with some of its messages. Williams is a facilitator with the group

University of the Incarnate Word Photo provided by University of the Incarnate Word

any in Austin are familiar with St. Edward’s University, the private Catholic school in town, which has a total enrollment of about 5,500 students. The University of the Incarnate Word (UIW) is another, much larger private Catholic school—it is the largest Catholic university in Texas and the fourth largest private university in the state. Students at UIW can choose from nearly 80 different programs. Approximately 92 percent receive some sort of financial assistance, and applications are accepted on a rolling basis all year. In addition to the San Antonio campus, there are locations in Corpus Christi, Mexico, and Germany; the European Study Center in Heidelberg is one of a network of sister schools where students can study abroad. The small classes and active social life at UIW provide avenues to meet students from all over the world, as 71 different countries are represented in the student body. Social, academic, and professional organizations abound, and there are a variety of on-campus living options. Intercollegiate athletics and intramurals provide athletic outlets for those not playing on the university’s NCAA Division I teams. School colors are red and black, and the UIW teams are the Cardinals. You can take a virtual tour of the campus at uiw.edu/ virtual11/index.html.

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and leads workshops; when we talked, he’d recently returned from one in Ireland. “I took my oldest daughter, Marley, with me; she’s been studying Irish dance,” he said. “I never really understood much about it and then I got to see her there, dancing with others. There was a group that just started dancing in the lobby one day—it was awesome.” Williams has been involved with the group since Access Consciousness contributed funds to Williams’ philanthropy, the Ricky Williams Foundation—in particular to its educational outreach branch, Ricky’s Kids, which aims to help disadvantaged kids with a free after-school program that promotes choices in life and the concept that all can aspire to greatness. In 2009, Ricky’s Kids started small at Sims Elementary in Austin; it later expanded to 100 children at Pecan Springs Elementary. According to Williams, the program was scaled back due to personnel issues, reevaluated to make it a better fit for the community, and recently suspended while changes were being made. According to reports, there are some complicated and unresolved issues with funding for Ricky’s Kids and, while the intentions seem good and Williams, a former elementary education major, appears genuinely interested in helping children who come from disadvantaged homes, there have been questions

Ricky Williams’ Statue

raised about the appropriateness of having a program with ties to Access Consciousness involved in the public school system.

or fun, Williams likes to look up words in the dictionary to see their origins. He brought up the definition of “fit,” pointing out that the word derived from the Anglo Saxon, meaning “struggle or fight,” and this meshes with his personal definition: “being fit is being able to deal with anything that comes.” He takes that beyond physical preparation to encompass outlook. “Put yourself in a position where you allow yourself to succeed,” Williams explained, though he’s not a huge fan of goal setting, since he feels he “turned my goals into prisons.” What does that mean? Williams gave an example: He’d set a goal of winning the Heisman trophy and then became unmoored when that was achieved; he’d worked so hard toward that one outcome that he was unprepared for what should come next. He recommended setting a variety of “priorities and targets,” as these go for energetic action that pushes onward rather than ending at a certain point. Williams credits yoga with extending his football career by giving him “strength through being present” and “access to different faculties.” He feels that the practice helped him to learn to function in a

n April of 2012, a new statue was unveiled to the public at Darrell K Royal–Texas Memorial Stadium: an 8-foot, 1,000-pound likeness of Ricky Williams. The university commissioned sculptor David Deming to create the statue. Deming, who taught at UT for 26 years and is now based in Cleveland, was commissioned almost a year and a half before the unveiling. The sculptor and subject met once in Ft. Lauderdale and again in The Williams family attended the unveiling: wife Kristen, holding Elijah (3); Cleveland; Deming first made a full-sized clay image so Marley (the oldest); Asha, (6); and Prince, (11). that he could tweak the design once Williams had seen it. Photo provided by Jim Sigmon/UT Athletics The completed statue is made of bronze and placed at the southwest entrance, near the statue of UT’s other Heisman trophy winner Earl Campbell. near the south entrance. The piece that precedes them all is the Campbell’s likeness, created by Ken Bjorge, was unveiled in 2006. war memorial, located in the north end zone, for which the stadium It joined two other statues that were installed in 2004, both by British is named; DKR–Texas Memorial Stadium was originally called War sculptor Lawrence M. Ludtke—one of legendary coach Darrell K Royal Memorial Stadium in reference to its lasting tribute to the 5,000 and another of generous UT benefactor Joseph D. Jamail, Jr., both Texans who died in World War I.

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more efficient way. “Before, my approach to getting into shape was through hard work, which was rote, like memory work. My body was on auto pilot,” Williams explained. “A new outlook created a new physical outcome.” His mantra in life is, “If it works, I’ll keep doing it…if it doesn’t, I’ll try something different.” Yoga worked.

n February 2012, Williams felt it was time to try something different. In a statement released by UT, he announced his retirement from the NFL, saying, "I pray that all successive adventures offer me the same potential for growth, success, and most importantly fun." That search for adventure has led him to San Antonio, where he'll continue to learn and grow through working with head coach Larry Kennan, who has a wealth of experience in collegiate and professional football from a coaching as well as directorial standpoint. UIW, along with Abilene Christian University and Houston Baptist University, is a new member of the Southland Conference, and the school is also new to NCAA Division I play. Because there is a four-year transition period when moving up from Division II, UIW will not be eligible for conference honors this year (though they will still play a full conference schedule, which includes games against Stephen F. Austin, Central Arkansas, Sam Houston State, and

Southeastern Louisiana). Williams will be balancing his coaching duties with his work with the Longhorn Network and ESPN, though he doesn’t feel it will be a difficult juggling act: “I’m much happier, much more productive, when I’m busy.” He jokingly stated, “I like to say I’m O.C.C.—an obsessive/compulsive creator. And I know it can also be said,” he laughed, “that I’m O.C.C.C.—an obsessive/ compulsive creator of crap.” In a more serious vein, he went on to say that he has a “gift for creating situations with flexibility” and he’s excited about bringing that talent to San Antonio. Though the team is young, Williams stated that there are good athletes playing for the Cardinals. “When you’re aware of possibilities,” Williams said, “you’re aware of what’s required.” Williams, perhaps more than any other former college athlete and NFL player, can offer an example for his young players that is at once cautionary and inspirational. He was recently quoted in an ESPN article as saying, "A good role model is someone who keeps on moving and keeps on creating [his life] no matter what happens." Without a doubt, Ricky Williams, through his various roles and endeavors, continues to create a unique and outstanding life. As he said in his University of Texas Hall of Fame speech this February, “There’s hope for the weirdos out there.” afm

Earning the T-Ring

icky Williams is back in class at UT Austin this fall, working hard to finish his schooling and earn his pre-med degree. “I’ve got to get my T-Ring,” he explained. “That’s something special.” Coach Darrell K Royal established the T-Ring tradition as a means to motivate his Longhorn varsity football players to stay in school and graduate. Royal had been frustrated that so many of his student athletes were failing to get their diplomas, and so he designed the ring. In addition, Royal hired Lan Hewlett, an academic counselor also known as the “brain coach,” who helped the team with schoolwork and registration. Royal and Hewlett instigated a reporting system that kept players accountable for attending class. Those who cut class wound up carrying a 20-pound dummy on their backs as they ran the stairs in the stadium. Of the 48 lettermen on Royal’s 1963 national championship team,

Photo provided by Jim Sigmon/UT Athletics

all but three graduated. The tradition has been kept alive and actually extended to other varsity sports, though the T-Ring given to football players is the only one made of a light orange stone embossed with a raised white “T” (others are a darker orange). Many professional athletes, just like Ricky Williams, have returned to school simply to make sure they get their rings.

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Meet four competitors who rise to their challenges

Athletes Know No Boundaries By J. Jody Kelly

Photography by Flashbax 23

Patricia Walsh (page 61)

Y Joel Rosinbum (page 62)

ou’re an athlete. You love your sport. The people who encourage you and keep you going mean the world to you. Competing with other athletes or with your own record fuels your passion. Testing your limits and finding out what you’re made of drive your life. Sometimes you struggle to fit the training and the races, games, or other events into your work and family life, but you solve problems as they come along because you can’t imagine giving up your sport. Would these statements still ring true for you if you lost your leg, your sight, or the use of your arm? Would they apply if you had been born into this kind of body? According to five athletes with physical challenges (and with close ties to Texas), the passion for their sport burns just as bright. Their supporters nestle in their hearts just as strongly. Competition urges them onward just as much. Challenging their alleged limits and staying true to themselves assumes an even greater role in their lives. For sure, the struggle to fit everything in becomes a major issue, but they solve problems, no matter how difficult, because they can’t imagine giving up their sport. Meet Eduard Lychik, 22, a runner; Craig DeMartino, 47, a technical climber; Damon Clifford, 34, a runner and AFM FITTEST participant; Patricia Walsh, 32, a triathlete; and Joel Rosinbum, 32, a triathlete. Individually, these athletes radiate positive thinking and problem solving. Collectively, they generate enough passion, determination, can-do spirit, and sheer joy to inspire anyone. They may even make you want to try something that seems impossible.

S e p t e m b e r 2 0 1 3 a u s t i n fI t m a g a z i n e . c o m 5 9

Eduard Lychik

22, Runner

n September 30, 2011, enemy fire in Afghanistan blew away Eduard Lychik’s left leg. To save his life, surgeons had to remove his entire leg, all the way up to his hip socket. Within two months, he was working with his prosthetist, Bob Kuenzi, who designed, redesigned, and tinkered with an un-jointed leg atop a blade. Strapping it around his hips, Lychik learned to throw it forward with his core strength. Professionals at the Center for the Intrepid at the Brooke Army Medical Center in San Antonio doubted he could ever run again, but neither Lychik nor Kuenzi gave up. Lychik wanted to run. A little over a year after his injury, on October 6, 2012, Lychik finished the Austin Tough Mudder obstacle course and, three months later, the Mid-Atlantic Super Spartan in Virginia. He credits his Team X-T.R.E.M.E. teammates and his Wounded Warrior friends for encouraging him to try these challenging events when half marathons on pavement just weren’t enough for him. Demonstrating this point beautifully, Lychik raced the Tejas Trails Bandera 25K trail run on January 12, 2013, in a time of 6:55:06, a respectable showing even for an athlete using his own two legs. It was a tough, muddy race with many difficulties to get through, as reported by Charles Seligman in TrailRunner. Lychik’s problem-solving skills and can-do determination got him to the finish line. Lychik noted that his favorite post-injury race so far has been the Freescale Austin Marathon on February 17, 2013, because it’s his longest run to date. He covered the 26.2 hilly, humid miles in 4:33:03. His average pace of 10:25 minutes per mile may have been slower than his fastest pace of 8:15 or so in shorter, flatter runs, but it’s still a strong finishing time for a tough course. Recently settling in Colorado Springs, CO, Lychik, who grew up in Tacoma, WA, hopes to make running his career now that he has retired from the military. He is also considering coaching runners, especially those with physical challenges. He admitted that his injury changed him from an active runner in high school to a much more serious athlete as an adult. No longer a shy teenager, he encouraged others not to set limits on themselves. Instead, he advised finding people who can help you. He’s a firm believer in never quitting, in trying “anything and everything just to find out what you can do.” 60 a u s t i n fI t m a g a z i n e . c o m S e p t e m b e r 2 0 1 3

Patricia Walsh

32, Triathlete

atricia Walsh lost most of her vision at the age of 5 after surgery for a brain tumor. All but a sixdegree field of vision was gone by her mid-teens. Multiple tests show that she is eligible to race in the International Triathlon Union (ITU) TRI6a category for the blind, despite several attempts to disqualify her and move her to a category for those with more sight. The TRI6b category is for those who are legally blind but still have up to a 40-degree field of vision. Walsh, an engaging and warmhearted electrical and computer engineer who recently moved to Austin from the Seattle area, continues to do most of her training on a bike trainer, in a pool, and on a treadmill so that she doesn’t have to “find a guide every single day.” For races, however, she must rely on a guide of the same sex and the same pace. During the swim and the run, a tether around her waist and the guide’s waist keeps her on course. A titanium tandem bicycle with the guide riding up front makes the bike course possible for her (as anyone who has ever ridden a tandem knows, the person pedaling in back has to work just as hard as—or harder than—the one in front). Stopping the bike and taking corners require more time than the same maneuvers on a single bike, so riding a tandem provides no advantage for Walsh. In fact, some might say there’s a disadvantage to riding a tandem; “divorce-cycle” is the common nickname among couples who use a tandem because riders who don’t communicate well on the bike encounter problems. To show what a gifted athlete Walsh is, let’s look at her race times. At the 2013 Capital of Texas Paratriathlon on May 27, Walsh’s finishing time in the sprint distance was 1:18:12.13, earning first place in the TRI6a category, whereas the women’s 30-34 age group sprint winner finished in 1:18:26.74. At the Aquaphor New York City Triathlon on July 14, she won a prize of $1,500

for her first place time of 2:29:15 in the Olympic distance TRI6a category. The first- and second-place women’s 30-34 age groupers posted 2:09:01 and 2:26:25, respectively, symbolically giving Walsh third place. Walsh is the fastest blind female triathlete in America, and perhaps in the world. Though Walsh loves the Ironman distance and has raced several, she plans to continue to focus on shorter distances for now because the opportunities for international racing are more numerous. The main challenges Walsh faces as a blind triathlete are her dependence on a guide and her time crunch issues. Since she generally uses a different guide for each race and meets the person only an hour or so before start time, she has found that communicating clearly is of utmost importance. An independent person, Walsh handles her transitions (between swim and bike, and between bike and run) without help and lets her guide know exactly what she needs and doesn’t need. Her “all-time favorite guide” is Austin’s own Angie Ballantine, who works full time at Jack & Adam’s Bicycles. Since Ballantine and her husband have a 6-year-old daughter, she can’t guide Walsh very often, but the two made the trip to the ITU World Championships in Auckland, New Zealand, in 2012, where Walsh earned a bronze medal. Ballantine called Walsh an “amazing athlete” and said that she thinks of her as a sister, a sentiment Walsh echoed. Walsh, who has a full time job, also has her own side business, Blind Ambition Speaking, through which she books motivational speeches all over the U.S. With a day job, a side business, and her racing career, many of her time-crunch challenges center around transportation issues. But Walsh is a skilled problem solver, and she arrives where she needs to be on time, with very little help, and with all the necessary paraphernalia—and triathlon is a sport with much paraphernalia. She’ll be utilizing this skill set when she takes her gear overseas: Walsh is competing at the ITU Grand Final Championships in London on September 15 and will probably go to Rio de Janeiro in 2016 for the Paralympics (the ITU is still working on the start list).

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Joel Rosinbum 32, Triathlete

rower in college and, afterward, a rowing coach, Joel Rosinbum has always been active, fitting his workouts in with his job as a software developer as best he could. Rosinbum had just started racing triathlons when he lost the use of his right arm in what could have been a potentially fatal skiing accident on March 2, 2007. He also broke eight ribs, punctured one lung, broke his shoulder blade in three places, and lost nearly all the sensation in his right arm. The injury was so profound that he considered having his arm amputated and replaced with a prosthetic limb. Subsequent surgeries, however, returned just enough sensation that he can prop his hand on the handlebar of his bike and achieve just enough grip strength to hang on. Rosinbum has no other use of the arm. He swims freestyle using only his left arm; he changes gears on his bike with only his left arm. On the run, he normally uses a sling to support his right arm to cut down on the jarring of constant impact. Rosinbum and his wife Elizabeth married and moved to Austin about a year ago. Elizabeth, a music teacher specializing in the saxophone, doesn’t race triathlons herself. She has, however, mastered transition skills and is allowed into the transition area during Rosinbum’s races so she can perform the few tasks he can’t. The two met after Rosinbum’s accident, and Elizabeth noted with a warm smile when asked about her role as transition assistant that she “signed up for this.” How exactly does she assist? Although Rosinbum can change his shoes and put on his sling, Elizabeth will help him strip off his wetsuit (when the water temperature is cold enough to allow wearing a wetsuit), hand him his sunglasses and helmet (and fasten it properly), and place his bike on or off the rack as needed. They work together like a well-oiled machine,

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so “it’s all business—there’s no chit chat.” Among all categories of paratriathletes, Rosinbum holds the record for quickest transitions. At the Capital of Texas Paratriathlon on Memorial Day, Rosinbum finished second in the TRI4 category (for those with any type of arm impairment) in a time of 1:13:03.09. He hopes he will get to compete at the Paralympics in Rio de Janeiro in 2016. Like Patricia Walsh, however, he must wait for the ITU to decide on the categories in which paratriathletes can compete. Currently, there are seven categories but the ITU plans to collapse them into only three. Some paratriathletes won’t qualify the way they usually do or will have to race against athletes in categories they don’t usually face, and some are bound to be disappointed by these developments. Whatever is decided about the 2016 Paralympics, Rosinbum, like Walsh, has his spot secured for the ITU World Championships in London.

Craig DeMartino

47, Technical Climber

raig DeMartino loved climbing. With over a dozen years of experience in such difficult, technical ascents as the 3,000-foot big wall of El Capitan in Yosemite National Park, DeMartino had never been injured and had never felt fear. Suddenly, on July 2, 2002, one of these things changed: He sustained massive injuries. Because of a miscommunication, his climbing partner accidentally dropped him, and DeMartino fell hard and fast for more than 100 feet. His back, ribs, and feet were broken. His shoulders, heart, lungs, liver, and kidneys were damaged. After a few moments of confusion and initial shock, DeMartino and his climbing partner set about solving a nightmarish problem and got DeMartino the help he needed. Against all odds, DeMartino survived and thrived throughout numerous surgeries, including having his right leg amputated below the knee. The fall almost killed him, but it didn’t scare him away from his love of climbing. Although he still contends with chronic pain from nerve damage, DeMartino climbs every chance he gets. He has won five gold medals in climbing events at the Extremity Games, an annual competition similar to the X

Games but designed for people without the use of one or more of their extremities. In October 2012, he won the Roger McCarville Male Athlete of the Year award at the Athletes with Disabilities Network Hall of Fame ceremony in Detroit. DeMartino credited his wife Cyndy, 40, for much of his postinjury success. He called her “a great sounding board” and said she keeps him “sane.” They met while climbing almost two decades ago and still climb together all the time, although she doesn’t climb the highest walls. Their favorite date night is climbing 800 to 1,000 feet near their home in Loveland, CO, and going for burritos afterwards. In July, they climbed short cliffs in British Columbia and scouted big walls for Craig to conquer. In September, they will be at Half Dome in Yosemite. They plan to return to Hueco Tanks State Park and Historic Site near El Paso, TX, one of their favorite winter venues for bouldering (or climbing without ropes) this February. “If you love the outdoors,” DeMartino noted, but suddenly think your climbing life is gone for good, it’s particularly “sweet getting back to it.” S e p t e m b e r 2 0 1 3 a u s t i n fI t m a g a z i n e . c o m 6 3

Damon Clifford

34, AFM FITTEST Competitor

multisport athlete in running, cycling, paratriathlon, and the AFM FITTEST, Clifford had his right leg amputated below the knee in June 2011 after suffering years of pain resulting from a car accident. In paratriathlon, he races in the Tri5 category for those with lower leg impairment. But, at the AFM FITTEST on June 15, 2013, he stood with athletes without physical challenges, as there were no separate categories for people who had lower leg impairment in this event. Clifford relished the competition, and explained that, “I really enjoy competing against able-bodied people because it reminds me that, no matter what physical disability I may have, I’m only as disabled as I think I am.” Clifford posted his best scores in the Hand Grip (13th place), the Precision Throw (18th place), and Burpees (55th place). In none of the 12 events did he rank in last place, and he was part of one of the most competitive age divisions, Male 30–39, which had 61 participants. Clifford’s pace for the One-Mile Run was a respectable 9:12. As the only participant with a disability in the entire contest, he enjoyed the uniquely Austin event, calling the atmosphere “energizing, outgoing, and most importantly, supportive.” Like other athletes with a prosthetic limb, Clifford has to work harder on logistics and time management than athletes without disabilities do. He also has to make sure he has the correct prosthesis for each sport he engages in. For example: A running prosthetic leg is different from a cycling prosthetic leg. Since he doesn’t always have a friend or family member at multisport events to help change out his leg, he noted that the volunteers at races and events have never failed to help if he has needed assistance. Clifford hasn’t found anything to stop him from competing, and the Austin resident appreciates the many opportunities that athletes of all abilities can enjoy here. 64 a u s t i n fI t m a g a z i n e . c o m S e p t e m b e r 2 0 1 3

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Common Themes

rue athletes of all ages and abilities love their sport and the people who help them. No matter how tough a competition becomes, they retain their passion for sport and for life. Perhaps more so than most, athletes with physical challenges actively test their limits in order to find out what they can do. Logistics and time management may be more difficult, but they work hard to fit the training and competitions into their work and family life. They solve problems efficiently because they can’t imagine giving up. They compete because they love their sport. If they inspire someone along the way, that’s just lagniappe, but it’s not why they strive. They compete because they love it…and because they can. Long may they race. afm

Preparing Bodies and Minds for the 2014 Paralympic Games

id you know that over 4,302 athletes took part in the London 2012 Paralympic Games? First held in Sweden in 1976, the Paralympic Games take place every four years in conjunction with the Olympic Games. Since ’88 and ’92, the summer and winter Paralympics have utilized the same facilities as the Olympics, with both sets of athletes representing their countries: mingling, competing, and enjoying the world’s best in athletic achievement and facilities. In preparation for the 2014 Olympic Winter Games in Sochi, Russia, the Olympic Organizing Committee (OOC) has launched a program “to help shape the right attitudes towards people with disabilities, and to provide information about the history, philosophy and values of the Paralympic Movement.” The program was launched in response to a study finding that Russians have a low level of disability awareness— as well as awareness of the Paralympic Games themselves. The OOC’s awareness program utilizes several approaches:

Learn More

• Accessibility Map Portal: This interactive map lists resources and sports clubs for people with disabilities. “Barrier-free” venues are also included. • “Our Champions”: Celebrating past and present Paralympic champions from various federal districts in Russia, this program brings attention to their amazing physical feats and familiarizes Russians with their accomplishments. • Paralympic Education: Designed to foster positive and welcoming attitudes, this unique program has already been integrated into Russian school curricula. In this initiative, Paralympic sport is celebrated as a way of enriching the lives of those with disabilities and shares the values and philosophy of the Paralympic movement. In spite of progress made over the years, there is still much work to be done in raising awareness and acceptance of people who have disabilities. With the OOC’s efforts to educate the public, it is likely that great strides will be made toward providing a positive experience for both athletes and their fans during the 2014 Paralympic Games.

about these competitors; visit the following websites:

Discover more about Eduard Lychik’s early recovery from his devastating injury at search.ivanhoe.com/channels/p_channelstory. cfm?storyid=30784; to see the story about the Bandera 25K, go to trailrunnermag.com/component/content/ article/522-wounded-warrior-tackles-bandera-25k For more on Craig DeMartino’s accident and recovery, read his book, After the Fall: A Climber’s True Story of Facing Death and Finding Life, with coauthor Bill Romanelli (Kregel Publications, 2013)

Visit Damon Clifford’s website at www.damonclifford.com Learn more about Blind Ambition, Patricia Walsh’s speaking business, at www.blindambitionspeaking.com Get to know Joel Rosinbum through his blog, leftarmbandit.org, which is subtitled “Adventures of a brachial plexus Para triathlete.”

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Look Fit Finds

Say Aaaaah

Promote a happy, healthy body by giving yourself the spa treatment at home. Here are some Fit Finds selections that will help you make the mind/body connection in a positively pleasant fashion. Numi Organic Tea: World of Tea Collection, $30 Available October 2013 at NumiTea.com, Amazon.com and select Costco stores Take a tea break with one of these nine different flavors of delicious, organic, non-GMO and fairtrade-certified teas. You can visit Italy, England, India, Brazil, China, Taiwan, South Africa, Morocco, or Egypt, depending on your mood, and the entire set is stored in a beautiful handcrafted bamboo box.

NightCare Heel Treatment Kit, $25 (Leopard print sock) Available at nightcareproducts.com Working out can be hard on your feet. Baby yourself while you repair dry, cracked heels by applying the Intensive Healing Foot Cream and then slipping on the Moisturizing Gel Heel Sock—then, put your feet up and enjoy the latest issue of Austin Fit Magazine while mineral oil, urea, and beneficial A, D, and E vitamins soak into those callouses.

AuraCacia Shower Tablets (Relaxing Lavender), $7 Available at auracacia.com and Austin-area H-E-B stores Don’t have a bathtub? That shouldn’t stop you from a relaxing aromatherapy session. These effervescent essential oil tablets are simply placed on the floor of your shower (preferably under the water stream) in order to fill the air with the delightful aroma of lavender, which is widely used for relaxation.

Hubalou Hair Wrap with Pouch, $35 (shown in Petal) Available at hubalou.com This Austin-based product is made from sustainable bamboo and designed to be absorbent and gentle on your hair, reducing breakage and frizz from heat drying. Simply wash, wrap, and leave on until time to style; for an added treat, apply leave-in conditioner before wrapping. The water-resistant travel pouch means you can take it to the gym and those swim workouts, too.

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Rodney Yee’s Yoga for Energy & Stress Relief, $15 Available in stores nationwide and on Amazon.com Let go of stress, injuries, and pain with the newest DVD from renowned yoga guru Rodney Yee, which focuses on the growing trend of restorative yoga. Suitable for everyone from beginner to experienced yogi, Yoga for Energy and Stress Relief includes three 20-minute gentle yoga practices designed to energize, de-stress both body and mind, and bring calm energy and focus into your everyday life. Daily Greatness Training Journal: 12 Weeks to a Rocking Fit Body & Mind, $47 Available at dailygreatness.co As Dr. Tim Zeddies explains this month, it’s important to take care of your mind in order to foster your best athletic performance. Take a few moments to reflect with this inspiring journal, designed especially for women, which combines a goal planner, 12-week fitness plan, food and exercise journal, practices for overcoming self-sabotage, and motivational tips. Caution! Expect massive body-mind transformations from using this beautifully designed and illustrated journal.

photography by Brian Fitz simmons

Clean and pamper your skin with these luxurious lotions and potions. The Body Shop, $9-$19 Available at thebodyshop.com and their Austinarea locations The Tea Tree Collection includes Skin Clearing Facial Wash ($11) and Lotion ($9). This fragrant cleanser and lotion use tea tree oil, which helps skin problems with its natural cleansing, purifying, and antibacterial properties. Follow with yummy smelling Mango Butter ($19), which provides 24hour hydration for very dry skin. Boots Botanics, $8-$9 Available at ShopBootsUSA.com and Target stores nationwide Bring the Royal Botanical Gardens in Kew, London, to your home through these skincare products infused with rosemary. Give some extra care to your face with the Complexion Refining Clay Mask ($9), protect and clarify with the lines’ Toning Lotion ($8); and end by hydrating and soothing with the Day Moisture Lotion ($9), which includes an SPF 12 sunscreen.

Libeco Belgian Linen Exfoliating Bath Towel, $82 (in Flax) Abyss Pousada Hand Towel, $30, and Bath Towel, $110 B Saxxy Resort Wear, $69 Available at Wildflower Organics, 908 North Lamar, wildflowerorganics.com This exfoliating linen bath towel by Libeco will improve your skin texture and can absorb up to 20 percent of its weight in water, making it very ecological (there’s also a non-exfoliating version for those who prefer a softer touch). Transform your bath into a classic European spa with these waffle weave towels made from 100 percent Egyptian cotton by Abyss. Waffle weave is popular in spas because the texture is both stimulating to skin and super absorbent. After that relaxing bath or shower, you just want to slip into something comfy. The B Saxxy all-in-one, soft pima cotton garment (it can be worn as a dress or skirt, and converts into a bag) was designed as an alternative to the spa robe and is made in the United States. One size fits all, choice of long or short length.

Diana Warner Studio Bracelets, $49 Barre3 Studios (two Austin-area locations, 12800 Hill Country Boulevard and 115 Sandra Muraida Way) and dianawarnerstudio.com Remind yourself to take care of your mind and body with these bracelets from artist and jewelry designer Diana Warner. You can find “balance” and “boundless” in barre3 locations here in town and a variety of other styles, including custom bracelets, online.

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Look Trends

Fall 2013 Makeup Trends How to make these runway looks your own

he makeup looks on the runway for Fall 2013 were much more wearable than in years past, and that makes them easier for you to replicate at home and wear on a daily basis. Defined lips in darker, mostly matte, colors are au courant as is dramatic punkand grunge-influenced eye makeup; in keeping with Austin’s active lifestyle, glowing skin will be all the rage for this coming season. Bold, pigmented lips were prevalent on the runway in shades ranging from deep Burgundies that were almost purple, shades of brown, and even black. The classic red lip was present as well, mostly mattes (Costello Tagliapietra) though there were a few ultra glossies (Marc by Marc Jacobs and Oscar de la Renta). Ken-

By Lauren Lumsden

neth Cole dared to go even further and featured red ombré lips. Vera Wang and Louis Vuitton went the route of rich, wine-stained lips, and Fendi’s wine-hued lipstick was so dark that it was nearly black. Derek Lam picked a flat, purplish hue, whereas Philip Lim (who is introducing an everyday wear line for Target this month) chose matte, brown tones. A red or wine-hued lip can be worn easily off the runway, especially if paired with more natural, neutral eye makeup. The cardinal rule in makeup is to pick one feature to accentuate at a time. If you are wearing a bright- or darkcolored lip, allow that to be your focus, and go lighter on the eye shadow. Cat-eyes were also trending; designers favored either a classic black, dramatically winged eye or, forgoing

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eyeliner completely, created the effect by extending eye shadow out past the edge of the eye. Makeup artists for Salvatore Ferragamo applied black shadow in cat-eye-like triangles for added drama; Vivienne Tam paired black lips with black-lined cateyes; and Monique L'huillier featured a dramatic, black cat-eye with a nude lip. For a more subdued version of this look, go with a smaller cat-eye by extending the eyeliner just slightly from the outer edge of the eye. Designers didn’t shy away from extreme colors on the eyes this season, and dramatic color blocking on the eyelids was also popular. While a smoky eye is always a favorite for makeup artists and designers alike, the charcoal shades of seasons past were replaced with a playful, color-infused

palate. These bright, bold eye treatments were paired with a nude lip, flawless skin, and minimal color on the cheeks. Intense, almost retro, shades were used in some cases; makeup artists for Jason Wu used a nearly florescent, violet-hued shadow to create a striking cat-eye, smudging the color underneath the eye as well. Models for Christian Siriano showcased tealrimmed smoky eyes. Realworld makeup amateurs can ease into using this trend by trying more muted versions of the striking runway looks. Also, to avoid looking garish, be sure to balance your smoky eye with a nude or lightly colored lip. Orangey shadow was a favorite for eyes this season. Makeup artists at BCBG and Prabal Gurung used soft peaches, extending the color photography by Brian Fitz simmons

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all the way into the inner corner of the eye. At J. Mendel and Givenchy, artists blended a bright, copper shade past the edge of the eye, above the crease, and even under the eye for more definition. This is a more subdued and wearable shade than many of the other dramatic hues seen on the runway this season, and this trend is not as difficult to attempt as the cat-eye look, which makes it a great look for the less adventurous to try. On the opposite end of the spectrum is the natural look, one makeup trend that carries over from spring to fall and never seems to disappear. A clean, almost bare face never goes out of style, both on the runways and the street. Makeup artists took the minimal makeup approach for many shows, making lipstick and eye makeup scarce in order to accentuate the models’ natural beauty and highlight the clothing being Makeup by Lauren Lumsden

shown. Victoria Beckham utilized extremely light, neutral makeup (on both the eyes and lips) and, at Valentino, fuller brows and subtle mascara complemented luminous skin for a youthful and wholesome look. Whether you are a minimalist or just hesitant to go bold, this is a flattering look for anyone and is the easiest to re-create at home. The important thing is to look dewy without looking greasy or too shiny, so choose an oil-free tinted moisturizer. Even if you aren’t a makeup artist, the trends for fall are somewhat easy to achieve at home and are applicable in the real world. If you would like guidance or assistance in achieving any of these makeup trends and in finding the right look for you, go to any of the fine makeup establishments in Austin, including Rae Cosmetics; I look forward to seeing you! afm

Author and makeup artist Lauren Lumsden styled these models using products from Rae’s Cosmetics, an Austin-based company. Owner Rochelle Rae’s mineral makeup line is designed for active women and athletes looking for performance as well as beauty from their cosmetics. In addition to being heat and perspiration resistant, the line is also crueltyfree in testing. • Try Rae Cosmetics’ Lip Lust Lipstick in Vamp to achieve a bold, pigmented lip. • To avoid looking garish, balance your smoky eye with a nude or light-colored lip, such as Rae’s Lip Shade Lipstick in Island Girl. • For an orangey lid, try Rae Cosmetics’ mineral eye shadow in Bonfire. • Pick an oil-free tinted moisturizer such as Rae’s Climate Control Mineral Tint for a natural look. This liquid mineral makeup also has an SPF 20 and contains vitamins A, C, and E as an added benefit.

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Look

Healthy, Fun Nails Keeping your fingertips at their best (and cutest)

By michelle Lanh suggs

ou never get a second chance to make a first impression, and having healthy, strong nails can often be overlooked. Here are some tips on how to make the most of your at-home manicures and a look at some trends for this Fall. First and Lasting - Never underestimate the power of a base coat. Base coats can prevent your nails from being stained by dark colors and increase the life of your manicure. Try choosing a base coat that will cater to your needs. There are plenty to help strengthen the nails, and there are bonders that will make polish last much longer. Fit to be Filed - File in one direction and shape your nails to match the shape of the cuticle for the most natural look. Avoid filing nails in a back and forth direction, since this can cause splitting. 72 a u s t i n fI t m a g a z i n e . c o m S e p t e m b e r 2 0 1 3

Always on Top - A topcoat is a must when it comes to the proper manicure. It adds a beautiful, glossy shine and prolongs the life of your manicure. If youâ&#x20AC;&#x2122;re on the go, there are quick-drying formulas that will have your polishes dry in no time. Don't be a Cutter! - Cutting your cuticles is not a safe habit when it comes to healthy nails. Cuticles protect your nails from bacteria and prevent serious infections. Simply moisturize them every day with cuticle oil or a split vitamin E soft gel. During every manicure, push those babies back with a cuticle pusher and trim away loose, dead skin.

photogra phy by tea eiland Model crystal crosson

the color purple Famous fashion designers (such as Alexander McQueen) are integrating purples into their fall collections. If you want to stay on trend in your own way, try an eggplant or a lilac. If you’re not sure about purple polish, use one with a red tint. Maroon is also popular among designers this year.

Dare to Go Nude One of the more important tips this fall is to keep it low key. Instead of the popular French manicure, go completely nude. Opt out of the white lines and try a nude polish that will best compliment your skin tone.

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It Can Be Easy Being Green Another trend for this season is incorporating green into your style. Be playful by adding an emerald green into your polish collection. Mock a French manicure, but use different shades of green if you can’t decide which shade to go with.

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Feel

An Altered State: Experiencing Zero Gravity Can floating improve your well being? By Courtenay Verret

ssignment: “I’d like for you to float for an hour in a shallow tank of water that has about 1,200 pounds of Epsom salt dissolved in it. Oh, and by the way, there will be no light or sound, so it’s total sensory deprivation.” When my editor assigned me to write about the experience of the flotation tank at the newly opened Zero Gravity Institute, I was simultaneously intrigued and a little nervous. I’m a swimmer, so floating in water is, after all, no big deal for me. But the whole sensory deprivation thing? What if I felt claustrophobic and panicked? And, more importantly, what was the point?

Why Float?

According to the Zero Gravity Institute’s website (zerogravityinstitute.com), the concept of Restricted Environmental Stimulation Therapy (REST) first came about in 1954. John C. Lilly, a physician, neuroscientist, and psychoanalyst at the National Institute of Mental Health, set out to test the idea that the brain is at rest when deprived of external stimuli. Some studies over the years have shown that floating promotes stress relief and relaxation and helps to lower blood pressure, release endorphins, and relieve chronic pain—to name just a few of its many purported benefits.

How Does It Work?

The concept of floating is simple: The floater rests in a shallow solution (about ten inches) of salt water, which keeps him or her naturally buoyant, eliminating the body’s need to exert force to stay afloat. The water is kept at a constant 93.5 de-

grees, the same temperature as the skin, which negates any perception of separation between the body and the water. Because the flotation tank is dark and soundless, the brain is relieved from processing external stimuli. This complete lack of stimulation initiates a “parasympathetic response,” thereby slowing down the heart rate, dilating blood vessels, and allowing the body to repair itself.

The Zero Gravity Institute

I was fascinated by the concept of floating and curious to see how it might benefit my shoulder, which has been plagued by an overuse injury brought about by my long-distance swim training. I was also looking forward to the relaxation the experience promised. Kevin Johnson, one of the Institute’s owners, and his fellow business partners, Carol Turner-Johnson, Vincent Beall, and Jina Carter, met me in the lobby. After speaking briefly with them about the history and benefits of floating, I confessed that I was afraid of feeling claustrophobic and panicking during the experience. Johnson reassured me that the tanks at the Institute (which he designed) measured 8 x 6 x 7 feet, essentially the size of a small room. He also pointed out that each tank came equipped with a button that would allow me to turn on the lights if I needed them. Furthermore, if I were just too nervous, I could float in the tank with lights and music; however, that option, although relaxing, would not provide the same benefits as complete sensory deprivation. My next question for Johnson was about safety—specifically, whether one ran the risk of falling asleep and drowning. He explained that the amount of salt

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dissolved in the water (1,200 pounds) would make it next to impossible for me to flip over without concerted effort on my part. Finally, I asked the inevitable: What about sanitation? Johnson and Beall elaborated in great detail about the tank filtration systems, which they had designed to exceed health standards and utilize the same technology as that of municipal pools. They further explained the sanitation process between each floater, which—in addition to the water rotation and filtration inside the tank—includes a meticulous scrub down of the room it is housed in.

My Floating Experience

The Zero Gravity Institute has four flotation rooms as well as additional rooms that they hope to eventually rent out to massage therapists and alternative healing practitioners. I was shown to a changing room where I was given a bathrobe, flip-flops, and a locker for my clothes (you float in the nude). I was then led to a relaxation room, where I was treated to 15 minutes in a massage chair that measured and scanned my body, of-

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fering just the right amount of pressure where I needed it. It was heavenly. Finally, I made my way to the flotation suite. There was soft light and music playing when I entered the room that housed the tank in which I’d be floating; my fears of feeling claustrophobic were immediately assuaged by the tank's size. Johnson explained that both light and sound would be programmed to automatically dim after several minutes, giving me enough time to get settled. I was instructed to take a shower (conveniently located in the same room and equipped with soap, shampoo, and conditioner) and wash my hair to ensure that no excess dirt or contaminants would find their way into the water. After I showered, I entered the tank, shut the door, and lay down. I immediately tested Johnson’s assertion that it would be next to impossible to flip over without exerted effort on my part. Much to my amusement, he was correct; there was no way I could roll over without seriously engaging my core. With the reassurance that I was unlikely to drown, I closed my eyes and tried to relax. Much to my surprise, the hour passed quickly. I made an effort to meditate and visualize but, eventually, I just relaxed, daydreamed, and enjoyed being in the water. At one point, I had a glimpse of a purple light behind my eyes (incidentally, the color of the crown chakra) but as soon as I became aware of it, it disappeared. There were no spiritual revelations, no burning bushes. When the lights slowly came back on, I felt calm and relaxed. I showered once again and went to chat with the Zero Gravity folks about my experience. Although I did not have a

life-changing experience or overwhelming euphoria, I did feel very good and connected to my body, which lasted well into the next few days. The more dramatic pay-off, however, came the next morning, when I went for a swim and experienced no shoulder pain whatsoever—not even that “tweak” that has become a normal part of swimming for me these days. The effect held through my four-hour training swim that weekend. Whereas I typically have had to break up my swim just to give my shoulder a break, I was able to swim a longer distance without disruption or using a kickboard for relief. My shoulder recovery time between swims was shorter as well.

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Seeing such a dramatic improvement for an injury that has been disrupting my training for the last two months was enough to make me schedule another float right away—specifically to follow my next long training swim. More than that, having that hour to relax did wonders for my stress level. I have since felt more present in and connected to my body, more conscious about my choices, and less distracted by television, Internet, text messages, instant messages, deadlines...you get the idea. According to Johnson, floating can become a practice, with each session offering something a little different and the opportunity to go a bit deeper into the experience. And since one session costs less than a massage at a fancy spa, I’d say floating is well worth the old college try. afm

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FEEL

Left Brain/Right Brain/Movement Itâ&#x20AC;&#x2122;s literally your mind/body connection

LEFT and RIGHT

Call it Cross Training: The right cerebral hemisphere directs movement on the left side of the body while the left cerebral hemisphere controls the corresponding functions for the right side. The right hemisphere of the brain responds more quickly to danger or unexpected stimuli. In turn, people generally respond quicker with their left hand. The left hemisphere handles more routine tasks and established behavioral patterns such as hand control. With that said, since the left hemisphere controls the right hand, this helps explain why about 90 percent of people are right-hand dominant.

GENERAL PLACEMENT While damage to a specific area of the brain generally results in an identifiable motor disorder, most areas of the brain connect and interact in controlling motor function. As humans age, their motor skills begin to deteriorate, which happens as a result of the cumulative loss of neurons. This loss of neurons results in slower, less coordinated movement that takes longer to initiate.

TOP and BOTTOM The left and right hemispheres of the brain are both part of the cerebrum. The cerebrum controls the initiation and coordination of human movement. The pons, which is located in the brainstem, controls facial and eye movement. The brain stem controls involuntary muscle movements.

FRONT The frontal lobes of the brain are involved with human motor development, though the cerebellum is responsible for fine motor skills.

BACK The cerebellum, which is located in the back of the head, functions mainly as a movement control center. It also coordinates voluntary muscle movements while maintaining posture and balance. afm

76 a u s t i n fI t m a g a z i n e . c o m S e p t e m b e r 2 0 1 3

Feel Prevention

Strokes: Know the Signs—Act in Time Quick reaction to physical indicators can save lives

hat is it? A stroke is a disease that occurs when blood flow to the brain is interrupted. This lack of blood flow causes brain cells to die because they stop getting the oxygen and nutrients they need to function. It can affect the entire body, causing paralysis and problems with thinking, speaking, and emotions as well as pain or numbness. There are two kinds of stroke: ischemic (accounts for about 80 percent of all strokes and is caused by a blood clot) and hemorrhagic (caused by breakage of a blood vessel, which bleeds into the brain).

Did you know? Stroke is the third leading cause of death in the United States and a leading cause of serious, long-term disability in adults. Treatments are available that can greatly reduce the damage caused by a stroke. Medical treatment of ischemic strokes can be very effective; patients who received medication within three hours of symptoms were some 30 percent more likely to recover with little or no disability after three months.

Getting treatment quickly is vital, so it is important to recognize the signs of a stroke: • Sudden numbness or weakness of • • • •

the face, arm, or leg (especially on one side of the body) Sudden confusion, trouble speaking or understanding speech Sudden trouble seeing in one or both eyes Sudden trouble walking, dizziness, loss of balance or coordination Sudden severe headache with no known cause

What should you do?

• If you believe someone is having a stroke, call 911 immediately.

• Reduce your chance of strokes with these preventative measures: Reduce high blood pressure Avoid heart disease Quit smoking Control or eliminate diabetes Lower cholesterol afm

TROUBLE WALKING Use your smartphone to scan the QR code for a short video that explains the symptoms of stroke and gives stories from people who have recovered from strokes. stroke.nih.gov/materials/ knowstrokevideo.htm

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WEAKNESS ON ONE SIDE

This information was compiled from the National Institute of Neurological Disorders and Stroke (NIH), ninds.nih.gov. 78 a u s t i n fI t m a g a z i n e . c o m S e p t e m b e r 2 0 1 3

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Train

So, What is Sports Psychology? A brief introduction to this beneficial fitness field

ithout a doubt, the most frequently asked question I get from prospective clients as well as from fitness-minded friends and colleagues about what I do professionally is, “What exactly is sports psychology?” Although sports psychology has been around for decades, there continues to be great deal of confusion and—even, believe it or not, among high level coaches and trainers— skepticism about it. In an effort to educate Austin fitness enthusiasts about this field, I would like to share some general thoughts about what I do in my day-to-day work as a sports psychologist. The first order of business is to dispel a myth about sports psychology: It is not a clinical intervention. From a mental health perspective, there is not anything particularly wrong or deficient

80 a u s t i n fI t m a g a z i n e . c o m S e p t e m b e r 2 0 1 3

By Tim Zeddies, Ph.D.

or dysfunctional with a client of sports psychology services. Unfortunately, sports psychology is often confused with clinical psychology, which (broadly stated) is a field that focuses on the study, diagnosis, and treatment of mental disorders such as depression, bipolar disorder, schizophrenia, and so on. By contrast, sports psychology provides tools, strategies, and techniques for the purpose of increasing, enhancing, and elevating athletic performance. In other words, a good sports psychologist attempts to take what an athlete is already doing well and help him or her get better at it. Perhaps the most frequent reason that prompts an athlete to consult with me is event-related anxiety, also known as performance anxiety. It is important to note that this type of anxiety is not necessarily clinical—that is, the client does not need medication or treatment—although the symptoms often mimic or overlap with clinical

photography by Brian fitz simmons

anxiety. These symptoms may include any of the following: a feeling of increasing nervousness and even panic as the date of competition approaches, self-defeating thoughts about performance, comparing oneself unfavorably to other competitors, a marked decrease in performance level during a competition relative to training and practice, a tendency to be overly selfcritical (note: being overly self-critical is different than being self-critical), negative or pessimistic forecasting (i.e., imagining failure as inevitable or probable), and various somatic indicators of stress and nervousness (e.g., racing heart rate, labored breathing, excessive sweating, racing thoughts, decreased ability to focus, trembling and shakiness, sleep problems, etc.). Although my approach in working with athletes differs depending on what it is that they are focused on achieving, from the very start I work toward developing a deep understanding of how they think. More specifically, I focus on appreciating what they believe deep down inside about themselves, their sport, and the upcoming competition. This effort on my part comprises one of the two primary activities in sports psychology to assist an athlete in coping more successfully with performance anxiety. The other activity pertains to instruction in relaxation and focusing techniques, which I will address at another time. It is by no means an accident that I have been drawing a distinction between “thought” and “belief.” We have thoughts about a whole lot of things all the time. Thoughts race through our heads so fast at times we don’t even notice them or the internal dialogue they set in motion. The mistake many people make, however, is when they assume that their thoughts reflect an undiluted view of reality rather than being an inescapably biased interpretation of that reality. What does all of this have to do with increasing and enhancing performance? In case you were thinking you had mistakenly gotten diverted to a philosophy article, let me emphasize the important point here: We can think something without believing it, but only if we are able to react to our thoughts in a certain way. Just because I think something does not make that thought true objectively, unless of course I believe that thought so much that my subsequent actions end up living it out, which is sometimes referred to as a self-fulfilling prophecy. Guiding our thoughts, but also in certain ways being informed by them, are our beliefs. Beliefs constitute our identity,

and our core beliefs lie at the very heart of who we are and how we act in the world, including out on the playing field. I’m sure this led the famous college basketball coach John Wooden to comment that sports do not build character but reveal it. Once I saw a bumper sticker that expresses exactly the perspective I’m trying to convey. It read, “Don’t believe everything you think.” I often tell my sports psychology clients to be mindful of what they tell themselves, because chances are they’ll believe it. Not surprisingly, an athlete’s thoughts and beliefs turn out to be a primary focus of sports psychology sessions. More specifically, in my sessions with athletes I attempt to work out, decrease, and eliminate unproductive, unsuccessful, and ultimately unsatisfying patterns of thought and belief. We then focus on replacing these unproductive cognitive patterns with

just a few moments beforehand to vividly imagine or visualize the movements, skills, and routines they will be performing and thus get their minds in the right place for success. Their performance also benefits enormously from increased confidence and belief in self, and I will sometimes devote considerable time and energy during a sports psychology session to providing an athlete with instruction in various ways to affirm him- or herself. Like visualization, sportsrelated self-affirmation must be practiced on a daily basis. Moreover, the more detailed an athlete can be about affirming him- or herself in the specific training activities performed, the deeper and more powerful is the selfbelief that is developed. The best way I have found to start using self-affirmation is to increase an athlete’s training intensity. Briefly stated, if athletes can break through the doubt and negativity

Focus on replacing unproductive cognitive patterns with thoughts and beliefs associated with higher levels of performance and satisfaction. thoughts and beliefs associated with higher levels of performance and satisfaction. Some methods used to achieve the aforementioned goal include visualization and self-affirming statements. Contrary to what some may think, visualization should not be confused with daydreaming; it takes a heck of a lot more effort, consistency, and practice. The details of instructing athletes in the use of visualization are too numerous to go into now, but suffice it to say that I urge my athletes to use this technique prior to and during competitions as well as before and during training and practice sessions, and prior to sleep. Visualization is a skill, and the more you do it under the guidance and instruction of a trained sports psychologist or coach, the better you get at it. Like anything else we try to achieve in life, visualization works for you if you work it. You can’t expect visualization to increase your performance if you only do it the night before a big competition; it must become a daily part of your training. In my experience, athletes gets so much more out of their training by taking even

that invariably come up when they are pushing their bodies to the limit, they not only become mentally tougher but, as a result, they are better able to push their bodies to produce and achieve more. I typically tell athletes in my practice that if they do not encounter some form of doubt during a training session, they’re not pushing themselves hard enough. By facing and overcoming our doubts, we push through psychological and physical barriers, and utilizing self-affirming statements and imagery are great assets in this effort. I hope your understanding of sports psychology is better now than 15 minutes ago, although there is so much more I can share about this field and how it might benefit your sports- and fitness-related activities. Feel free to send any questions about sports psychology you have to AFM Editor in Chief Leah Nyfeler (leah@austinfitmagazine.com), as well as topics within sports psychology you would be interested in hearing more about. afm

S e p t e m b e r 2 0 1 3 a u s t i n fI t m a g a z i n e . c o m 8 1

Train TRI

Confidence Leads to Success

Balanced training makes the difference

By Stephen Schwarze

ost triathletes and coaches track a wide variety of performance metrics to see progress in training: heart rate, paces, times, power, and so on. These are all good indicators of whether training is moving in the right direction. An additional indicator I encourage everyone to look at is “confidence level.” Being confident—and building a high confidence level in your own performance—is very important for racing successfully. Endurance events always require a lot of mental strength. Athletes who are confident that they can hold certain paces or specific efforts will be able to overcome tough phases in a race easier. Those who have doubts or are uncertain whether they can keep going at a certain speed are more likely to fail. The tricky issue here is that, generally, success leads to more confidence, but, at the same time, confidence is needed to have a successful race. So, here are some ideas on how to build confidence in training as you get ready for your important “A” race.

Focus! Instead of paying attention to every aspect of training, set priorities and focus on one aspect at a time. For triathletes, it’s hard to have stellar workouts in all three sports every time. Focus in phases on one discipline and make progress in this sport to build confidence. In the winter, focus on building strength; in spring, focus on building volume and mileage; and then, as you get closer to races, hone in on speed and intensity. Don’t try it all at the same time; that’s more likely to lead to failure and takes away confidence. Set ambitious but obtainable training goals. If you constantly miss your training goals, you will lose confidence. Set “stretch” goals that are specific to your phase of training, but make sure you can—and will—hit them. This builds confidence. For example: During Ironman-distance training, I often set goals in the spring to achieve a certain training volume—such as 35 hours in ten days. With full-time work, this is hard but doable if I include two weekends. Achieving this goal gives me confidence that I can handle high volume. About a month before an Ironman-distance race, I used to do a tough run workout—15 x 1,000 meters with 200 meters rest—and set a challenging, yet achievable, target pace for the 1,000s. It’s a tough workout; com82 a u s t i n fI t m a g a z i n e . c o m S e p t e m b e r 2 0 1 3

Jennifer Walker finishing strong at Ironman Lake Placid. (Photo provided by author)

A dental office as committed to your oral health as you are to your training schedule. Walker running into second place AG at CapTex triathlon. (Photographer: Elizabeth Kreutz) Rock at swim start, Ironman Lake Placid.

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pleting it at target pace was always a good confidence builder. Doing so told me that race fitness was there.

Age Group Award at Ironman 70.3 Kansas. (Photographer: Maurice Culley)

Take training races seriously, even if they are “B” or “C” tier races.

Repeated failure or mediocre race results take away your confidence. So, if you do race, make sure in most cases that you have successful results. After a series of unsuccessful training races, it is less likely that you will go with confidence into your important “A” race and succeed.

If you train with groups, make sure to train with different levels of athletes. It’s great to do some training with faster athletes. It will help you get faster. For example: I suffered through plenty of bike miles behind pro triathlete James Bonney’s wheel, which nevertheless helped me to improve my cycling and gave me confidence in my cycling capabilities. However, to build confidence, it is also beneficial to take the lead sometimes and be the fastest in a group. So, make sure to include both types of group workouts in your training. Local age group athlete Jennifer Walker is a great example of how a high level of confidence can be a good indicator that success will follow. Walker started this training year with ambitious goals, and her target race was Ironman Lake Placid in July. In the winter months, we first worked on running. She set a half marathon personal record (PR) in March, which gave her a lot of confidence that her running was where it needed to be. In the following months, Walker raced several triathlons up to half Ironman distance (70.3 miles). She took each race seriously enough to finish strong. As a result, she set a new half Ironman-distance PR, qualifying for Ironman 70.3 Worlds in Vegas, and won her age group at Ironman 70.3 in Kansas. She was also smart enough to skip a race after being sick in May. Chances were high that she would not have a good result anyway, and, by canceling, it her confidence level in her race performance stayed high. With lots of focus and dedication, Walker stayed on top of a tough final build phase of Ironman-distance training. When we met a week before Ironman Lake Placid to talk through the race, I was impressed by her confidence that she would have a great race. The race result came as no surprise; she finished on the podium in her age group and qualified for Kona. Going into her “A” race with a lot of confidence was Walker’s key to success. Aloha! afm S e p t e m b e r 2 0 1 3 a u s t i n fI t m a g a z i n e . c o m 8 3

Now accepting new patients! Call today to schedule your appointment. Glenda Smith DDS • Kathleen McNeil DDS Grant Glauser DDS

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Train Swim

Open Water Swimming Preparing yourself for choppy waters By Courtenay Verret

arathon swimmer and record holder Lynne Cox has been a pioneer in conquering some of the coldest, most dangerous waters in the world, including the Bering Strait and, perhaps most impressively, the freezing waters of Antarctica. In her latest book, Open Water Swimming Manual: An Expert’s Survival Guide for Triathletes and Open Water Swimmers, Cox imparts her knowledge and years of experience to athletes who are just delving into the world of open water swimming, as well as to seasoned swimmers who are looking to challenge themselves. Cox offers several drills to help open water swimmers work on their technique; two of them in particular are geared toward devel-

Bilateral Breathing Drill Method • Lie on your right side, as if you are going

to swim the sidestroke, with your right arm extended above your head and the other arm resting on your side. • Put your face in the water and blow

bubbles. Take a breath when needed. • Kick six to eight times on your side. • Take a stroke with your left arm and

use the core of your body to roll all the way over to the other side of your body. Make sure you are using your core to roll over. You will get a lot of power and strength from your core. • With your left arm extended, let your

right arm rest on your side as you kick

oping better breathing techniques in choppy water. Depending on the conditions of the day, open water swimmers who favor breathing on only one side may find themselves with a mouth full of water each time they turn their heads for air. By practicing both bilateral breathing and turning their heads to the side without breathing, says Cox, swimmers can be better prepared for wind chop and avoid disrupting their stroke. Whether you are working to improve your open water skills or are simply looking to better your technique, try the following drills from Cox’s book to work on side-to-side (bilateral) breathing:

on your side six to eight times with your face in the water. • You want to maintain a straight line in

the water. Usually, swimmers are more balanced on one side than the other. Sometimes it takes a little more concentration and work on balance to kick on one side as opposed to the other. But this exercise will help you balance your stroke and also swim in a straighter line. It is easy to see which swimmers in the open water have a balanced stroke. Those who are not balanced will swim in the direction of their dominant side, off to the right or the left, and not maintain a straight line.

other and reinforcing that your arm stroke is done in conjunction with the rotation of your body, so that you are pulling with your core as well as your arms. If you do not use your core with your arm strokes, you will not swim efficiently. You will be swimming flat on the water, and if you are using only your arms, the muscles in your arms will fatigue more rapidly and you will tire sooner. • This drill will also help you develop a

stronger core and arms and legs, which will help you increase your power, speed, and endurance when you are swimming.

• This drill will also help you maintain a hori-

zontal position and enable you to move efficiently through the water. You will be rotating from one side of your body to the

Excerpted from Open Water Swimming Manual by Lynne Cox. Copyright © 2013 by Lynne Cox. Excerpted by permission of Vintage, a division of Random House LLC. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.

84 a u s t i n fI t m a g a z i n e . c o m S e p t e m b e r 2 0 1 3

photography by Christian Arball o

Nonprofit. Community. Rowing.

Breathing and Breath-Holding Drill • Swim freestyle two

hundred strokes and breathe every three strokes to warm up. • Swim freestyle one hun-

dred more strokes at your pace, and breathe every third stroke. Every once in a while, turn your head to breathe on the third stroke without actually taking a breath. Take a breath on your fourth stroke. • Make sure that you are

doing this drill with a buddy, so he or she can check on you to make sure you’re okay and check for boat traffic. If you suddenly find you really need to breathe on the third stroke, take a breath. The point of

this drill is to learn how to avoid breathing in water. • Swim one hundred

more strokes and repeat this drill. • Once you feel comfort-

able changing your breathing pattern, swim in mildly choppy water. As you gain more experience and confidence, you will be able to feel the waves around your head and judge the times when you can take a breath and when you’ll have to wait and turn to the opposite side to breathe.

side you can get air, and have someone in kayak or boat, or on a paddleboard beside you, guide you and be there for safety. Not only will practicing these drills develop your technical swimming skills, they will gear you up mentally for your swim as well. By preparing ahead of time for the many different water conditions you may encounter, you will be less likely to get taken by surprise on race day—and thus more likely to stay in your groove. afm

• For intermediate and

advanced swimmers: There are times when the wind and waves are so large that it’s impossible to breathe on one side of your body. Breathe on the

Congrats to all of the open water swimmers who recently participated in the Colin’s Hope Got2Swim Lake Austin 10K and 10-mile event. Approximately 100 swimmers and water guardians traversed Lake Austin on August 29 in honor of the memory of Colin Holst and to promote water safety awareness. For a complete recap of the swim, visit the AFM blog (austinfitmagazine.com/topic/blog/). S e p t e m b e r 2 0 1 3 a u s t i n fI t m a g a z i n e . c o m 8 5

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Train Bike

Local produce and villagers are transported to and from this hub of local commerce at Nyaung Shwe, Inle Lake. (This bridge connects visitors to many of the local villages accessible by land).

Seeing Myanmar by Bike Exploring a new world on two wheels

By Joshua Saul

The author recently took a trip to Myanmar, formerly known as Burma, where tourism by bicycle is encouraged. If you are interested in arranging for a cycling tour of the country, information about several different companies can be found at tripadvisor.com/ShowTopic-g294190-i9408-k6036770-Burma_Bike_Tours-Myanmar.html.

hen I was in school, I sat on the last row, just behind a girl who wore a small, pink ribbon in her hair every single day. My desk was directly in the center of the classroom, which meant that, if I leaned over to the side and out past that bow, I could just get a view of the chalkboard. But that day, the maps had been pulled down for our lesson in world history. My mind started to wander, and the lesson became a daydream; I paddled my canoe out of the classroom and down the Rubicon, watched the Crusaders from Jerusalem, and traveled the silk road into the Far East. When my teacher asked which traders first met the great Kublai Khan, I was suddenly back in my seat, wide eyed and wondering, as “Marco Polo” became more than just a game played in a pool. I’d realized that those world maps in

front of the room were not just records; they were treasure maps for adventure. As an adult, I’ve tried to chase those childhood visions of exploration to anywhere that might help me feel a little more like Marco Polo. This past spring, my search took me to Myanmar (more officially, the Republic of the Union of Myanmar), though most people living there refer to it as Burma. The country sits directly to the northwest of Thailand, and its opposite borders touch both Bangladesh and India. Despite the fact that it’s larger than Thailand by about 50,000 square miles, it has largely remained off the radar to anyone in the West. The British established a colony here in the early 1800s and ruled the region through World War II, but the military overthrew the government in 1962 and established a socialist regime that ruled by force. This included keeping Western influence out of the country for

86 a u s t i n fI t m a g a z i n e . c o m S e p t e m b e r 2 0 1 3

almost 60 years. While neighbors such as Thailand, Malaysia, and Vietnam have grown by leaps and bounds through tourism and economic partnership with the West, Burma has been almost completely unaffected, leaving much of the country undeveloped. In 2010, however, a reform government was elected, the country began to open up, and foreign tourists started to explore Myanmar. Yangon, the former capital of British Burma, seems a city frozen in time, though it is beginning to thaw out and find its place in a more complicated world. Sidewalks are made of concrete slabs (many broken or even missing) that cover drainage gutters. There are few traffic lights, since movement regulates itself in the city center a few feet at a time. Crowded alleys between blocks serve as makeshift markets, selling everything from chicken feet to samosas to dragon fruit. As I looked to the ornate balconies that PhotoGraphy by Joshua Saul

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Locals ride or take the train on the outskirts of Yangon.

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Donkey carts, bikes, and a few moto-taxis are the main transport on Bilu Gyung island near Mawlamyine (in the south).

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Technology meets antique architecture off the balconies of these British colonial buildings in Yangon.

Before Additional photos can be found on page 111

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After

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jutted out from the mildewed façade of the antique buildings, bright blue satellite dishes sat like sunflowers all pointed to the horizon. I loved these buildings most, as there is no greater collection of British colonial architecture surviving anywhere in the world today; these enormous buildings are from a time when construction demanded patience, and they speak to the idea that we live with these buildings, not just inside them. Somehow, the age of the buildings—their dilapidated roofs, and the chipped, fading pastels of 100-year-old paint—slows things down. On some of my jogs, I got lost looking at these buildings only to find someone else stopped to look with me; after a parting wave, we’d move on, smiling, in opposite directions. Once I’d toured the former capital city, it was time to explore the rest of the country (and work off the tremendous amount of

in ochre-colored robes walk the grounds, lending authenticity to the experience. A trip to Bagan is incomplete without biking the sandy tracks to Shwesandaw Temple, where, from its top levels, you can watch as the moon rises from one horizon and the sun falls to the other. As I watched, the failing light set the horizon ablaze one final time; biking back to the hotel felt like a dream, and I couldn’t help but wonder why I’d never before heard of Bagan. To escape the heat, I headed northwest on the shores of Inle Lake, the other top tourist destination in Burma and home to several tribal villages, including the Intha fishermen who paddle their boats with one leg wrapped around an oar while their hands are busy working nets or traps (an inspiration to any stand-up paddleboarder on Lady Bird Lake). Most visitors stay in the

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street food I’d eaten). Nine hours by bus brought me north to Bagan, home to the Angkor Wat of Myanmar. Unlike Angkor Wat in Cambodia, where the jungle has conquered the massive collection of Buddhist temples, monuments, and spire-shaped structures called “stupas,” Myanmar’s construction has better survived the tests of time. Over 10,000 structures were built at the height of the empire, and more than 2,200 scatter the plains of this ancient capital. Besides horse and buggy (which can be arranged), the best way to see Bagan is on a bike. Riding south from the town of Nyaung U, I took the newly constructed roadway that is mostly devoid of cars. Outside of the big cities, most people travel by motorbike, and roads are wide open to bicycles. Though it is hot in Myanmar, the wind kept my face cool as the sun did its best to cook me alive. The trees on the roadside disappeared, the plains opening to reveal a horizon studded with spires that extended out of sight. It was breathtaking and hard to imagine how long it must have taken to build this many monuments in honor of the Buddha. The golden domes twinkled in the distance and stood guard between the castle-sized temples dotting the horizon. Inside every one of these larger temples are Buddhas—sitting, standing, or reclining in a thick coat of golden paint— that meditate eternally beneath the remains of hand-painted frescoes dating back to about 1,000 A.D. In the most popular spots, monks

town of Nyaungshwe and hire motorized long boats for tours of the different villages. Some villages were best accessed by bike, including one famous for a special kind of yellow lentil tofu. The bumpy dirt road out of town was hemmed in on both sides by vast fields of rice that extended to the foothills of the mountains. The locals stood up from their work as I rattled past, and we shared an enthusiastic wave. For many, getting out on the lake and visiting the tribal villages is the highlight of their trip to this area. As most villages consist of bamboo huts built on stilts over the lake, boats are the only way to visit; entire communities live over the water, and each tribe has some unique craft that sustains them—farming the floating gardens, silversmithing, tobacco rolling—and provides a source of income. People work hard; the women of the Kayan tribe, who wear brass ringlets that stretch their necks, combine weaving textiles for sale with serving as tourist attractions in Thailand. But, in general, the people I saw welcomed us with a smile and spoke to us like friends. People make an experience memorable. While Myanmar shared its natural beauty, culture, and history, it was the easy laughter and friendly shouts of “Hallo!” that made this place so unique. Although the country is struggling to find its place in a modern world and is currently facing internal religious conflict, the kindness of its people will help Myanmar continue to grow and endure…and smile. afm

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Train Run

Periodization in Running Revisited Prep yourself for your next season By Carmen Ayala-Troncoso

ustin is one of the best places in the world I know to engage in physical activity. We are lucky to have just as many choices in groups to join, forms of exercise, and coaches to train with, as we do personal goals. Our summers seem endless, and it is hard to think that we will ever get back to getting excited about training for anything. However, October is almost here, and we need to start our base building way before we see the first leaf (maybe the only one) turns red at Zilker Park. First, you will need brand new goals, a plan to follow, and a timeline. These three elements are intertwined. In order to achieve your goals, you need a plan that makes sense for the timeline (or the race schedule) that you are giving yourself; you will need some benchmarks or intermediate goals; and, according to the results of these benchmarks, you will need to re-evaluate your plan—and maybe your final goal. One of my favorite sayings is “a goal without a deadline is just a wish.” So, we start with a goal and develop a plan that will get us there within the desired timeline. I like to start each season fresh after having taken a short break 90 a u s t i n fI t m a g a z i n e . c o m S e p t e m b e r 2 0 1 3

from running. This break can be just a few days or a few weeks during which I mentally disconnect from the training routine and let my body recover. I know it is hard, but I have found from years of observation that runners can train really hard for 18 months, tops. After that, if they don’t take a break, their body usually decides for them. I would rather plan my breaks. Once I’m ready to start, I (and most of the runners I coach) usually follow a specific plan that I have not changed much in 30 years. The first two segments of my plan involve base-building (Phase 1), and a strength/tempo focus (Phase 2). I feel that every runner has to do these before starting to plan specific races and aiming for higher goals. Each season has to start with some easy miles that are followed by strength (in the form of hill work) and some paced running (tempos or steady-state runs).

photography by Brian Fitz simmons

Saturday & Sunday September 14th & 15th at Hyde Park Quarry Lake

2013 FALL

Phase 1: Six to eight weeks of base building. Base is the easiest concept to understand. Long slow distance (LSD) is the building block for this phase. How long should you run? The answer depends on previous experience and what type of races you will be training for. The newer you are to running, the longer this phase should be (up to 12 weeks). The key concept here is consistency. When I give runners a plan for 6–8–10– 12 weeks, I stress that they need to follow the plan from beginning to end. If, for example, you run for two weeks and then take a break for one week, you should start over. It might take you ten weeks to actually complete six weeks, but it is important to make those weeks continuous. Don’t increase your mileage by more than 15 percent from week to week. Think about it: Even if you start at ten miles/week, and you stick to the rule, in eight weeks you will be at 30+ miles/week. Carmen Says

How often should you run? This also depends on experience and type of goals. More important here is to have a plan that will allow you to add days or sessions to your week in a sensible way. For example: If you are a beginner, you can do three times/week for the first two weeks; then add a day to the schedule, and so on.

Always repeat a new week; if you run four days/week for the first time this season, repeat that at least one more week. Let it stick; let your body adjust to every change. Carmen Says

How hard should you run? During the first few weeks, speed is not important. Ideally, you want to keep a pace at which you can carry on a conversation. This is usually 50–60 percent of your maximal effort—or about 60 to 90 seconds slower than marathon pace (if you are so inclined). During these weeks, aim for pain-free miles. Enjoy it. Carmen Says

Phase 2: Four to six weeks of what I think of as a transitional phase. Here, we start to utilize our accumulated base and begin adding some longer “paced runs” (steady-state runs, tempo runs, hill runs). How often should I do this? One to two of these workouts per week. If you run more than five days/week, you can do two “paced run” type workouts per week. If you run fewer than five days per week, you should only do one of these workouts. Carmen Says

which is usually done at 60 to 75 percent of maximal effort. The most important advice is to stay in your pace zone. It is very important to do at least six to eight of these runs at the right pace before you try to run faster. Many runners run these workouts too fast because they are not as hard—but they are not supposed to be. Be patient. Carmen Says

How long should I run? I consider any run between 15 and 40 minutes a staple for this phase. I start runners with 2 x 15 minutes and make sure they can hold an even pace at the required pace range before I move them to 20 minutes, and so on. It is important that these two phases be constructive, not destructive. The objective during the early segments of the yearly periodization cycle is to add fitness and health day after day, without ever going over the line. To use the old cliché, this is when you put money in the bank—money that you will need to withdraw to pay for the very high-intensity training and racing later in the season. Train too hard in these two phases, and your fitness will be bankrupt way before you achieve your goal. afm

How hard should I run? You should stay at a pace about 20 to 30 seconds slower than your last 10K race (provided that it was in the last 18 months). This is usually a pace at which you get out of breath but can carry a short conversation,

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Train Muscle Movement

Combining Moves Without a Twist

Increasing rotational stability has fitness carryover By Diane Vives, M.S., C.S.C.S.

t is very rare in nature to find muscles that are vertical; the majority of muscles throughout the body either have a horizontal or diagonal orientation. This means that our functional, global movements are either resisting rotation in order to stabilize joints or engaging rotation to create natural, whole motions. When you watch someone run forward in a straight line, you can see the diagonal lines in her shirt due to the cross pattern and rotation occurring during energy transfer between the shoulder and opposite hip. It’s important to also point out that the same muscles that create this natural rotation also resist rotation in order to stabilize and protect the spine from unwanted motion (such as a collapse of the tall posture) or exaggerated movements (due to lack of control through a movement pattern). Many times, this stabilizing and protecting of the spine is referred to as “core stability.” This is why an important training strategy is to first establish rotary stability and then target dynamic rotational movements. 92 a u s t i n fI t m a g a z i n e . c o m S e p t e m b e r 2 0 1 3

A great way to safely challenge rotary stability is to asymmetrically (or unilaterally) load the body to create the challenge of resisting rotation and engage the muscles that are responsible for this important job. Holding a weight on one side of the body—or, in this case, using band resistance that pulls against the body on either the right or left side—creates this type of asymmetrical load. Just as in other motions, the body doesn’t work in isolated, small movements when, for example, running, throwing, or swinging a golf club. Sports movements (and many whole movement patterns) alternate between stability and dynamic movement in the upper and lower body. That is why these functional movement combinations are a great way to condition the body, which increases fitness carryover into sports and fitness activities as well as reduction of the risk of injury.

photography by Brian Fitz simmons

Lunge with Chest Press – TRX Rip Trainer Purpose: Loading one side of the body during a lower body and upper body combination increases the rotary stabilization demands in the core and major joints.

• Start with a shoulder-width stance and hold the Rip Trainer bar horizontally, just in front of the chest. • Maintaining an upright torso, lunge forward. Make sure the Rip Trainer remains in position during the lower body movement.

• Once the lunge position is set and the lower body movement is complete, perform a chest press by pressing both hands out equally while maintaining the horizontal position of the bar.

• Note: Resist the rotational pull of the Rip Trainer on one side, and always keep the shoulders facing forward.

• Press through the heel of the front foot to return to a standing position and bring the bar of the Rip Trainer back to start position. Tweak Down: Hold the bar of the Rip Trainer in place in front of chest and focus on lunge

movement without performing a chest press. Tweak Up: Using smooth, controlled movements, simultaneously lunge and perform chest press.

Push-Up to Knee Tuck – TRX Suspension Straps Purpose: Independently suspending the feet while combining movements that alternate stability and dynamic movement between the upper and lower body create rotary stability challenge.

• Start with both feet in the straps in a push-up position with hands directly under the shoulders and the back in a neutral, flat position. Shoulders and hips should be level to the ground. • Perform a push-up while keeping the shoulders and hips horizontal to the ground and maintaining alignment through the shoulders, hips, and ankles. • Once the push-up is complete, perform a knee tuck by pulling the knees underneath the hips. Keep the back as flat as possible during the knee tuck. MOdel Victor Garate

• Return to the starting position by extending the lower body in one smooth, controlled motion. Tweak Down: Hold the plank position and perform the knee tuck. This

eliminates the push-up and focuses on upper body and core stability. Tweak Up: Perform the push-up followed by a single leg knee tuck. Alternate on each side between each push-up.

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Train Muscle Movement

Squat to High Row – TRX Rip Trainer

Purpose: Increase rotary stability by performing a loaded lower body movement followed by an upper body movement that is also unilaterally loaded.

• Start with feet shoulder-width apart and with the arms extended in front of the mid torso while holding the Rip Trainer bar horizontally. • Sit back into the squat position while maintaining alignment of the ankle, knee, and hips. • Note: The upper body should remain stable with the Rip Trainer held in place during the squat movement. • Once the squat is complete, perform a high row on the loaded side of the Rip Trainer by pulling the elbow up and back. • Note: The cord of the Rip Trainer should stay in line with the forearm while performing the high row. • Return the bar back to the original start position by extending the arm and standing in an upright position. Tweak Down: Begin by performing the squat in a single set, then rest. Perform the high row in a separate set after the rest period. Tweak Up: Perform the high row at the same time as you extend the lower body to return to a standing position. Perform this combination as fast as you can while maintaining proper alignment and using smooth, controlled motions.

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These are just three examples of how to challenge rotary stability through use of suspension straps or unilateral loading on one side of the body. We also combined rotary stability demand (the squat) with a loaded rotational motion (upper body) in the third exercise. All of these movement

patterns use combinations of movements to incorporate a high workload by engaging the entire body, creating an efficient way to stay purpose-driven with your exercises while increasing the energy expenditure in a short amount of time. Check out the bonus exercise online at

94 a u s t i n fI t m a g a z i n e . c o m S e p t e m b e r 2 0 1 3

austinfitmagazine.com; use all four motions to create a challenging circuit that will transfer rotational stability and movement to your favorite sports and fitness activities for great results. afm

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Train Coach Carrie

Ladies

Gents

Taking Care of “Business” When you gotta go, you gotta go By Carrie Barrett

here's a news story that has recently gone viral about a female runner who was captured on film pooping in someone's yard...more than once! Like any normal suburban-dwelling, Whole Foods-eating fitness addict, my first reaction was, “That's freaking disgusting, lady! Show some dignity.” My second reaction was, “Oh bloody hell. I hope it wasn't me.” I was on a girl's trip in Aspen a while ago and decided to go out for a trail run by myself. When I returned to the condo, I sheepishly admitted to my friends that, “I guess a bear isn't the only thing that sh*ts in the woods.” Men like to think that girls have sweaty pillow fights when we're on our chick sabbaticals. Ha. Let's face it: Running, cycling, and practically any other aerobic activity really does get you moving. For better or worse. I hate going to the bathroom in public restrooms, but apparently public spaces aren't a problem in an emergency. Public spaces definitely weren't a problem for my friend during this year's Memorial Hermann Ironman Texas. At mile 80 of the bike ride, she got a flat tire, which is pretty much every racer's worst nightmare—or so she thought. She also had to pee really bad. Lady Luck was sort of on her side because a race support vehicle pulled up and offered to help her change the tire. Graciously, she accepted and grabbed a PayDay bar to eat while she waited. You know what else she did? She peed her pants. On purpose. She did it right there on the side of the road while eating her PayDay, watching someone change her tire, and seeing cyclists whiz by (pun intended). Why would she do that? “Because I had to go,” she said. Well, rest assured, I won't be hitting House Wine with her anytime soon; Lord knows what may happen. I had another girlfriend who sat on a curb and totally peed herself just minutes after setting a personal best of 3:18 at the 2006 Boston Marathon. She went from being on top of the world to completely losing it. “I didn't even realize it was happening,” she recalled. “I was just so tired and spent and I didn't care.” I'm pretty sure that this does not happen after a huge pitch to a new client at an advertising agency. (At least, I hope it doesn't.) I absolutely love the raw spirit and nature that evolve on group training days and in races that makes conversations and situations like these totally acceptable. There's a line in the 2008 movie, Spirit

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of the Marathon, that goes something like this: “When you're out with your running friends, all you talk about is running. When you're actually running with them, you talk about everything BUT running.” So true. We talk about life, work, relationships, travel, and, of course, going to the bathroom. Can you imagine walking into Dell on a Monday morning and fist-bumping your cubicle partner because you just knocked out a great deuce followed by an awesome run? In the athletic world, that's totally what we do; in the real world, not so much. There was a time when the pace of my Saturday long runs was often dictated by whether my running buddy had his PRP...his Pre-Run Poop. If he hadn't, I knew there would be a mandatory five-minute break at some point during the run. Sometimes you don't even need to make it an official break. During a race, you can't stop the clock. I paced another male friend during a nighttime trail run and graciously turned off my headlamp and flashlight when he told me he had to go right there. I didn't even blink an eye. I gave the man his privacy, even though “privacy” meant being out in the middle of a trail. By the way, this only works at 3 a.m. when you're 80 miles into a 100 miler. This does not work on a first date. There are so many stories and visuals of things we have done or witnessed that would shock anyone's grandma straight to the ER. There's always the obligatory line of guys at Mile 1 of any marathon hovering around any tree or bush they can find. Usually, it's less discreet than that. It makes me mad and insanely jealous at the same time. In fact, I'm surprised my husband still married me after some of the things he has witnessed. I was actually talking to him about this article while my hands were halfway down my cycling shorts applying a product called Hoo Haa Ride Glide. I actually feel bad for the female runner who was busted on camera taking care of her business. We've all been there at one desperate time or another. We've all stood at the start line of a crowded race or in the middle of the trail saying, “Please just let me make it home.” Clearly, she wasn't seeking attention or checking in on Facebook to brag about it. She's probably a loving wife, doting mother, and power investment banker in real life that makes million-dollar deposits all day. Unfortunately, though, this particular deposit was captured on film.

It's Time To Fluff Up Your Feathers! This month, I'm kicking off a threemonth training plan for the 23rd Annual ThunderCloud Subs Turkey Trot taking place on Thursday, November 28, 2013. This five-mile run through the streets of Austin is one of the largest in the state and a huge annual fundraiser for Caritas of Austin, a local charity that provides services and resources for the poor and needy of Central Texas. In fact, last year, over 21,000 runners

participated, and ThunderCloud Subs donated over $325,000. In addition to the five-mile course, there's also a one-mile race as well as the Stepping Stone School Kid's K.

like so many others to show off your festive mood! It's a three-month plan, so you'll be more than prepared for the race AND your post-run Thanksgiving Day meal!

This "family friendly" plan is perfect for any beginner or family who wants to build mileage slowly for the five miler and enjoy all of the sights and sounds this race offers. You may even want to dress in costume

Happy Training!

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

Weeks 1 - 4 (09/02/13 - 09/29/13)

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week 1 (09/02 09/08)