September 2014 - The Mind & Body Issue by Austin Fit Magazine

Mind & Body Issue

A Day of Fitness at Ballet Austin

AustinFitMagazine.com

“I don’t try to make the fighter. I try to make the man or woman.” Ann Wolfe, 8 x World Champion

Rings of Refuge Richard Lord’s Boxing Gym The Fit Pit Ann Wolfe Boxing and Fitness

September 2014

“I decided to start riding a bike again because it reminded me of how much fun I had when I was a kid. First and foremost, riding is just fun. I’ve seen amazing growth in my first year of riding from being able to go just five miles to riding my first century. And not just amazing growth in my riding, but amazing growth in my life. I’ve learned that the biggest limits we have ha are the limits we impose upon ourselves.

THE RIDE TO CONFIDENCE STARTS AT BICYCLE SPORT SHOP.”

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Contents

September 2014 Features + Cover Stories

46 Band of Starting on page

Boxers

A community of fitness and fellowship inside the ring brings physical, mental benefits

30 Tailgate Without Tipping The Scale Healthy options for gameday grub

40 Training To Travel

Planning, creativity are key to staying fit on the road

86 Snap the Stress Away

Tips for finding calm in 5 minutes or less

94 Take the Challenge

The Austin Distance Challenge presented by Austin Fit Magazine returns for another year

58 A Day with Ballet Austin

Sampling the offerings in dance and fitness

8 â&#x20AC;˘ austi nf Itm agazi ne.com â&#x20AC;˘ 09.2 014

Cover photo by Brian Fitzsimmons

Contents

September 2014

Departments + In Every Issue

The City that Moves PHITAmerica battles the bulge by encouraging action

Fuel

42 Teaching Through Running

FEEL

26 Spicy Squash Medley

Marathon High impacts youth on, off the road

28 A Global Table

LOOK

84 Are Cycling and Prostate

How elements of Jazzercise and Zumba intersect

Cancer Related? Prepare for protection in the saddle

70 Carried Away

88 Managing Stress

Seasonal squash colors the plate and satisfies the palate

Anne Wilfong examines the benefits of world cuisine and ingredients

LIVE

32 AFM Around Town

Snapshots from the 2014 AFM FITTEST party

34 Tap, Tap Tapestry of Dance Teacher and choreographer Acia Gray moves the body like an instrument

66 Evolution of Cardio Fitness

Reviewing tools for taking essentials on the run

72 FitFinds: Groovin' with DVDs

Burn calories while getting your dance on

74 What’s New in Austin

Profiling the latest in shops and stock

82 Fitness from Your Lungs

Breathing and performance are connected

Control your emotions before they control you

TRAIN

92 Destination Triathlon Success Racing well in a beautiful location

98 Just Get Up and Go Exercise and movement provide clarity, vitality 100 Running After Dark

Training for night races eases burden of summer heat

102 Reset and Recover

Focusing on simple stability movements can reawaken competitive training

106 Half Ironman Questions Answered Coach Carrie provides guidance for training and racing pitfalls

96 Fall Shoe Review Favorites for all types of feet

In Every Issue 14 From the Publisher 16 Letters to the Editor 20 Contributors

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22 WWW 24 Fit Focus 36 FAQ

44 The Pulse 90 Healthy Bits 110 Events Calendar

112 Rides & Races 114 Discover!

photo provided by PHITAmerica

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Austin’s Own B&B

Boxing and ballet combine the mind and body

love alliteration, and my title this month is also a double entendre; in my humble opinion, boxing and ballet have a lot in common. When you closely observe these two activities, there are many more similarities than differences. I am not going to ascribe a lot of scientific research behind my conclusion; rather, I’m going to dazzle you with logic and observations. It is actually rather easy to identify many parallels in boxing and ballet’s training and execution. Think about balance, footwork, and anaerobic and aerobic impact, just to mention a few of the more obvious. But what about power? The force behind the flash of a jab is easily recognized. On the other hand, as a ballerina leaps skyward, her body arches into the heavens with every bit of body weight accelerating upward against gravity; I would call that power, too. Or what about choreography? Few would deny that this strategic maneuvering so fundamental to ballet is equally critical to finding an opening for a punishing upper cut. While their physiques may take different shapes, dancers and boxers exhibit enormous strength. Heavyweight boxers have been knocked into the air by a single blow, and dancers routinely lift their partners in pirouettes high above the ground, supporting them with a single sinewy limb. And don’t forget endurance. Fifteen rounds—59 minutes—of jumping, ducking, flexing, and yes, “dancing” are brutal, but no more so than 90 minutes of swirling and leaping in The Nutcracker, all while maintaining the grace and lightness of a snowflake. But the similarities are not only physical; the mental focus required in these two disciplines is extraordinary. A single lapse of concentration in a boxing match is literally “lights out.” Lose focus in a pirouette or jump, and you are on the ground. Both results can bruise the ego and the body. Even the training regimens of ballet and boxing have begun to integrate, each borrowing from the other to optimize performance. There you have my unofficial, non-scientific, personal opinions about “B&B.” Whether you agree or not, these are really great ways to work out and get fit while having a whole lot of fun. We are very fortunate in Austin to have a fabulous troupe in Ballet Austin, and our local boxing options are also robust. So check out this month’s features on boxing and ballet, and learn more about the wonderful fitness options these great disciplines can provide.

Assistant Editor Natalie England Art Director Weston Carls Copy Editor Alicia Dietrich Director of Marketing & Communications Carrie Crowe Senior Advertising Consultant Betty Davis Advertising Consultant Brittany Summerford Associate Digital Coordinator Gretchen Goswitz Writers Carrie Barrett, Steve Cuddy, April Cumming, Keri K. Heath, Emily Laskowski, Katie Provost, Martha Pyron, Ginny Rohlich, Stephen Schwarze, Erik Stanley, Diane Vives, Mason Wheeless, Anne Wilfong Operations Assistant Jackie Pica Interns April Cumming, Keri K. Heath (Editorial) General Inquiries info@austinfitmagazine.com Advertising Inquiries ads@austinfitmagazine.com Submissions ideas@austinfitmagazine.com fitfocus@austinfitmagazine.com Event Listings austinfitmagazine.com/events Subscriptions austinfitmagazine.com/subscribe 2201 N. Lamar Blvd., Ste. 220 Austin, TX 78705 p 512.407.8383 f 512.407.8393 Austin Fit Magazine assumes no responsibility for the content of articles or advertisements, in that the views expressed therein may not necessarily reflect the views of the publisher or any magazine employee or contributor. This publication and all of its contents are copyrighted.

Keep Austin Fit,

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.

Lou Earle, Publisher, CEO

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eDITOR in Chief Leah Fisher Nyfeler

photography by Dennis Burnett

Please recycle this magazine

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Letters to the Editor

This month, we’re taking a look at some of our social media comments. On Facebook—feedback on “The Kick in Your Coffee: Why butter coffee could be a lot healthier than you think”: Jessica Clark: Would love to see some of those “incredible transformations” from butter coffee. Follow-up story? Cody Hill: “Despite the lack of scientific study, the popularity of the drink is increasing.” Too bad for most people that wasn’t mentioned in the beginning of the article. Regardless, adding butter to coffee doesn’t magically make someone lose weight…a chronic energy deficit via caloric restriction, exercise, or both will result in weight loss. A properly balanced diet geared toward an individual’s goals will provide the same if not better results and health benefits than adding butter to coffee. It does sound pretty delicious though, huh? Twitter: @DancersShape: Check out this great write up in @AustinFit on one of our favorite NFL clients @thEMANacho (“Beyond the Shoulder Pads: Moving forward on the field and in the classroom with Emmanuel Acho”

How do you #KeepAustinFit? We want you to show us! Tag AFM in your social media post with @AustinFit or #KeepAustinFit and you could be featured in the magazine. This month, photos by @breaking_yoga, @jarvis_boards, and @kmariebennett made the list. photo by Brian Fitzsimmons

Nom nom nom In December, we’ll be focusing on healthy foods in Austin. Tell us where you like to go for a good—and good for you—restaurant meal. Give the name of the eatery and be specific as to what you like to order. Send your submission to healthymeals@austinfitmagazine.com by October 1; be sure to include your name, email address, and daytime phone number in the message body.

What We’re Looking For Show us how you keep Austin fit by capturing your fitness moments—doing a handstand at an historic Austin landmark, SUPing around Lady Bird Lake, or working out with your children when you find time around the house. However you keep fit, we look forward to seeing what you can do! The best photos will be included here in the Letters to the Editor page. Join Us

AFM wants to hear from you! Letters should be addressed to Letters to the Editor, AFM, 2201 N. Lamar Blvd., Suite 220, Austin, TX, 78705. Email address is leah@austinfitmagazine.com. All letters should include the writer’s name, address (email included), and daytime phone number. We are unable to acknowledge or return unpublished letters. Letters may be edited for length and clarity. 16 • austi nf Itm agazin e .com • 09.2 014

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Get your heart pumping at The Workout, our state-of-the-art fitness center, then take a refreshing splash in our elevated pool. Work up an appetite and treat yourself to a gourmet delight at one of our outdoor kitchens. Tired? Simply sit back and relax on our sun deck. Discover Gables Park Tower today!

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

Write for AFM Here’s how.

April Cumming

April Cumming is a senior journalism major at the University of Texas. She currently serves as AFM's editorial intern, and has previously written for BACKPACKER magazine and TV-news website KXAN.com. After graduating this fall, Cumming plans to keep pursuing her goal of being an outdoor-adventure writer and hot yoga teacher. Her favorite quote is simple: Dream it. Plan it. Do it. (page 86)

Keri Heath

Keri Heath is a writer and journalist studying English and history at Wittenberg University. Her professional and creative work has appeared in publications such as Austin Woman, Austin Chamber, and NEAT magazines. A native Austinite, Keri loves running central Texas trails and completed her first marathon last spring. (page 40) readkh.wix.com/keri-heath @HeathKeri

Joanne Blackerby

Joanne Blackerby is the owner of Spirit Fitness Training in Central Austin and the author of Training Effects: Reflections on the Art of Personhood Training. As an approved continuing education provider and education partner of the American Council of Exercise (ACE), Spirit Fitness Training recently launched its Pro Academy to offer professional mentorship and education to personal trainers, fitness trainers, and those seeking to develop careers in the fields of wellness, lifestyle intervention, and fitness coaching. (page 98) joanneblackerby.com spiritfitnesstraining.com

Sara Sanchez

Sara Sanchez recently graduated from St. Edward’s University in Austin, Texas, after studying English writing and rhetoric. She is a New Mexico native, triathlete, and lover of stories. During her free time, Sanchez enjoys baking, blogging, and growing her succulent plant collection. (page 34)

Amy Winters

Amy Winters is a writer and editor in Austin, Texas. She spends most of her free time picking fights. (page 46) @amyisadelight

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J. Russell Hoverman, M.D., Ph.D.

J. Russell Hoverman, M.D., Ph.D. specializes in medical oncology and is board certified in internal medicine and hematology. Dr. Hoverman received his medical degree from Duke University and is currently the Vice President of Quality Programs for Texas Oncology, P.A. and the Medical Director of Managed Care for The US Oncology Network. He also serves on the board of directors and executive council for the Austin Metro Unit of the American Cancer Society. Dr. Hoverman is an avid cyclist, and he and his wife Isabel Hoverman, M.D., enjoy an active lifestyle. (page 84)

Clemmie Cummins

Clemmie is a wellness consultant with HealthyConnections, the City of Austin’s employee wellness program. She joined the City in 1989 in benefits communications and transitioned to her current position four years ago. Cummins has an undergraduate degree from UT Austin and a Masters in Public Health from the UT Science Center in Houston. Over the years, Cummins activities have primarily included Jazzercise, marathon running, and more recently, Zumba. She has taught Strength and Zumba classes for employees through the City’s popular PE Program. A selfdescribed foodie, Cummins loves cooking, reading, films, and helping others improve their health and fitness. (page 66)

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

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

Submit FitFocus Photos Here’s how.

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

published in Austin Fit Magazine become the property of AFM.

what’s White-hot on the web

austinfitmagazine.com

AustinFitMagazine.com Videos

@AustinFit Most Popular Tweet Over 8 years, 31 of 45 fatalities in #triathlon occurred during the swim. Why? http://ow.ly/AkQyN by @HeathKeri

This month, Diane Vives went to HEAT Bootcamp, where Kiel Anderson modeled functional movements that focus on recovery and regeneration. Check out this video accompaniment to her article on pages 102–104.

/AustinFitMagazine

Most Popular Pinterest Pin

A F m

Runner Julie Herron takes to the streets for this year’s Austin Distance Challenge presented by Austin Fit Magazine. Herron will be running and sharing a photo diary of her experiences at the races. First in the series is the new Back to the 80s 8K on Sept. 14. Look to the AFM newsletter and social media sites for info on how to spot Herron—use #darethedistance and @AustinFit to share your “Where’s Julie?” sightings.

Visit austinfitmagazine.com and enter the titles into the search bar to find these past articles that showcase the mind/body connection.

g i v e awa y Where does all that stuff go? Austin athlete Ginny Rohlich reviews some options for carrying items on the run (“Stow and Go,” page 70) and AFM is giving away a SpiBelt, Handana, and FlipBelt. Visit AFM on Facebook to score these products.

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“Left Brain/Right Brain/Movement” Sept. 2013 “Reincarnation, Reclamation, or Reinvention? Ricky Williams Embraces Change” “An Altered State: Experiencing Zero Gravity” “Athletes Know No Boundries” “Mental Aspects of Taking on an Ultramarathon” “Youthful Body, Youthful Mind?” “Tanya Streeter Redefines Limits—Her Own and Yours” “Finding Zen in the Water” “Mental Strategies for Your Best Race”

On the Calendar

AFM’s online calendar is your best resource for fitness activities around town. There are over hundreds of entries under “dance” and “boxing”—there’s a workout that fits any budget, schedule, and interest. Are you a trainer or gym with a workout? Race director? Health and wellness event organizer? Be sure you’ve listed your event on the AFM calendar. It’s free and easy—simply visit austinfitmagazine.com, click on “Events” in the top nav bar, and follow the steps to “submit an event.”

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Come join the Fitness fun! Check out the class schedule at jazzercise.com/FindaClass. Jazzercise Oceanside Center Austin Recreation Center: 2677 Vista Way.12th Ste. B& Lamar Oceanside • 760.602.7166 Offer valid at participating locations for new customers. Lakeline Mall: 620 & Pecan Park Auto-pay registration required. Other restrictions may apply. Jazzercise Oceanside Fitness Center Email: contact@jazzercise.com McBeth Recreation Center: Expires 00/00/00. 2677 Vista Way.Mopac Ste. B & 2244 Oceanside • 760.602.7166 Offer valid at participating locations for new customers. Northwest Recreation Center: Auto-pay registration required. Other restrictions may apply. Email: contact@jazzercise.com Mopac & 2222

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Gearing to Groove Christian Brown at Jack’s Generic Triathlon, Lake Pflugerville Photography by Kristen Carey

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

Recipe

Did you know? For this recipe, zucchini, yellow squash, and patty pan squash can all be used and substituted for each other. These “summer squashes” will be prevalent at the SFC Farmers’ Markets from June through October. For healthy, seasonal cooking classes and farmers’ market times and locations, visit sustainablefoodcenter.org

Spicy Squash Medley

From The Happy Kitchen/La Cocina Alegre® Cookbook Fresh, Seasonal Recipes, Sustainable Food Center

Late summer veggies fill the skillet, belly 26 • austi nf Itm agazin e .com • 09.2 014

What You Need

Nutrition

Servings: 6

1 ½ tablespoons olive oil

1 teaspoon black pepper

Calories: 85

3 medium zucchini/summer squash, cut lengthwise and then crosswise into semicircles

2 medium tomatoes, chopped

Carbohydrates: 13g

3 ears fresh corn or 1 ½ cups frozen corn

Protein: 2g

½ onion, chopped 3 cloves garlic, minced ½ teaspoon cumin powder ½ teaspoon salt

2 jalapeños, chopped Juice of 1 lime

Fat: 4g Fiber: 2g

½ teaspoon sugar ½ cup cilantro, chopped

How to Make It 1. Heat olive oil in a large skillet over medium heat. 2. Sauté zucchini/summer squash, onion, and garlic, stirring frequently, 4-5 minutes. 3. Stir in remaining ingredients. 4. Reduce heat to low and cook for about 5-6 minutes, stirring occasionally.

Tip: To remove corn from the cob, stand an uncooked ear of corn on its stem end in a shallow bowl or casserole dish and slice the kernels off with a sharp knife. If making a soup, after cutting off the kernels, you can reverse the knife and use the dull side to press down the length of the ear to push out the rest of the corn and its milk.

5. Cover skillet and remove from heat. Allow the dish to rest for 5 minutes before serving.

photography by Brian Fitzsimmons

I ALWAYS MAKE A RECIPE MY OWN.

Fuel

Travel the World with a Fork Foods from other cultures add variety, vitamins to daily dishes By Anne Wilfong, R.D., L.D.

mericans are lucky to live in a country with a melting pot of cultures, and this includes some amazing food from all over the world. Many traditional cultural foods have become integrated into daily diets, and many of these dishes provide key nutrients that may help prevent chronic disease. A fun way to make any diet healthier is to incorporate some of these recipe suggestions, or swap out ingredients in favorite recipes for some new flavors. Not a cook? Then opt to try some of these items at local restaurants.

Indian

Indian foods bring to mind the delicious spices, such as turmeric and cumin, which make up traditional curries and dal recipes. Both of these spices are being studied to determine their potential for serving as antioxidants in the body and as cancer-fighting agents. Research is ongoing, but adding these two spices to dishes is a great way to start sampling Indian flavors. At a restaurant, curries are usually served with rice or naan; if preparing curries at home, adding a good helping of vegetables such

as broccoli, green beans, onions, or carrots is a healthful option. Dal recipes contain grain legumes (called pulses), such as lentils, dried peas, or beans, as their protein source and are rich in fiber and B vitamins. Set a goal of 21–38 grams of daily fiber—the exact amount will depend upon gender and age. One serving of a traditional dal can provide approximately 10 grams, a good start toward meeting that daily requirement.

African

The cuisines of Africa are varied. According to Old-

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ways, a nonprofit food and nutrition education organization, “couscous, sorghum, millet, and rice were enjoyed as the bases of meals, or as porridges and side…. [In the Horn of Africa], injera (a flat bread made out of teff, sorghum, or whole wheat) and beans blended with spices, like lentils, fava beans, and chickpeas is used as the base of meals.” There is a great recipe for injera on exploratorium.edu and an engaging explanation for how to use the bread as a utensil to scoop up the meal. Teff, a whole grain used in injera recipes,

is nutrient dense; 1 cup of cooked teff provides 123mg of calcium. According to the Whole Grain Council, “Its protein content (around 14 percent) is largely easily digested albumins (similar to a vegetable version of egg whites).” Furthermore, teff is gluten-free, which is good news for those on restricted diets, as it is widely available in grocery stores and can be used in many recipes.

Mediterranean

Many Americans have heard that the Mediterranean provides a “hearthealthy” diet that may photography by Brian Fitzsimmons

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FIND OUT MORE AT p u re b a r re . c o m 512.574.8644 increase longevity and decrease the risk of chronic disease. Studies seem to back up these claims, and Mediterranean foods are easily adaptable, as many traditional items, such as yogurt and olive oil, are already part of a mainstream American diet. Apricots and figs (fresh and dried) are popular fruit choices as they make great sweet treats that are loaded with vitamins and minerals. Apricots are high in vitamins A and C, fiber, and the electrolyte potassium. A cup of sliced apricots after a long workout can help replace 427mgs of potas-

sium and provide 18.5g of carbohydrate. Figs are also high in potassium and contain manganese, which, according to the Linus Institute, plays an important role as a powerful antioxidant in the mitochondria, metabolism of carbohydrates, amino acids and cholesterol, wound healing, and bone development.

Chinese

It’s not always easy to find healthy foods at a restaurant buffet, but Chinese food can provide an array of nutrients. When cooking at home, focus on adding brightly colored vegetables to the wok for extra

fiber as well as vitamins A and C. Bok choy and Napa cabbage are tasty additions. Both are part of the cruciferous family, and researchers are investigating their ability to prevent and fight cancer. Ginger, often promoted as an anti-nausea spice, is another easy addition to soups and stir-fries. Study results have been mixed, but whether it settles the stomach or not, ginger adds a zesty flavor. Use a microplane grater to prepare fresh ginger and include it in recipes simply and quickly.

Whether eating at home or a restaurant, foods from global cultures fit into a balanced American diet and provide a fresh, fun, and new source of vitamins, minerals, and antioxidants to spice up any nutritional routine. Try this world of healthy flavors one forkful at a time. afm 09.2 0 14 • au stinfI tmagaz ine.c o m • 29

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Beat over-snacking

Offer to bring something

Unless you are the host, there is no guarantee as to what food will be available. Offer to contribute a side dish or snack to provide a more health-conscious option, like a veggie tray or fruit salad, of your choosing.

Think lean and mean

Meat is usually the main event at tailgates, and changing the type of meat can make a big nutritional difference. Choose leaner cuts of beef (93 percent lean) or mix it up with ground turkey, or bison burgers, which are naturally leaner.

Food spreads are usually centered on endless chips, dips, and baked goods. This makes it easy to graze and overeat. Whether hosting the party or bringing something, consider adding more nutrient-dense options. Some great and tasty snacks are a veggie tray with healthy dips (guacamole, hummus), salsa with baked tortilla chips, unbuttered popcorn, fruit salad or fruit skewers, and a plate with whole-grain crackers and cheese cubes.

X X X X X X X X X X X X X X X O O O O O O O O O O O O O O O O

Control portions

People tend to eat the portions that are presented. At a tailgate party where there are socializing and distractions, eating mindfully and honing in on our fullness cues is difficult. Naturally reduce portion sizes by offering sliders (with mini buns or whole wheat rolls) versus full-size burgers. Grill up chicken kabobs, but alternate each piece of chicken with vegetables such as zucchini, mushrooms, peppers, and onion. You can also preportion dips (like a sevenlayer dip) into individual plastic cups.

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Tailgate Food Makeover

Sacrifice the calories but not the fun this season By Katie Provost, M.S., R.D., L.D.

X X X X X X X X X X X X X X X O O O O O O O O O O O O O O O O

ootball season is here. Whether donning the colors of your college alma mater on Saturdays or rooting for favorite pro team on Sundays, it usually means tailgate or watch parties, which also means lots of food. Unfortunately, typical tailgating party foods may not boast much nutritional value, but following a few easy tips can give that tailgate a food fest makeover without sacrificing the fun.

Think out of sight, out of mind

Strategically park that folding chair away from the food table and focus on the game or spending time with friends. When it’s time for food, fill up an appetizer-sized plate of snacks and then return to your seat. Hovering over the food table to catch up with someone creates an opportunity to graze and eat mindlessly.

Take a half-time fitness break

Grab a buddy to go on a walk or, better yet, bring a football and get a game going in the backyard. Help the host clear plates and clean up dishes, which will get you off the couch and moving.

Here are Three Healthy Recipes for Your Next Tailgate Party HighProtein French Onion Dip What You Need: 2 medium onions, chopped ½ tablespoon olive oil 1 teaspoon brown sugar ¼ teaspoon salt ¼ teaspoon black pepper ¼ teaspoon paprika 2 cups Greek yogurt (2 percent) How to Make It: Sauté onions, olive oil, and brown sugar in a pan on medium-low heat until onions are soft and medium brown in color, about 15 minutes.

part only) sliced 2 oz (1/2 cup) shredded cheddar cheese (2 percent milk) ½ cup Egg Beaters or egg whites, beaten ½ cup panko crumbs 1/8 teaspoon paprika 1/8 teaspoon garlic powder 1/8 teaspoon chili powder salt and black pepper spray oil How to Make It: Preheat oven to 350 degrees. Wearing rubber gloves, cut peppers in half lengthwise and scoop out the seeds and membrane. Combine cream cheese, cheddar, and scallions in a medium bowl.

Remove from heat and add salt, pepper, and paprika.

Combine panko, paprika, chili powder, garlic powder, salt and pepper in another bowl.

Transfer onion mix to a bowl and chill in refrigerator for at least 1 hour.

Fill peppers with cheese filling with a small spoon or spatula.

Mix with Greek yogurt. Serve with veggies or baked chips.

Baked Jalapeño Poppers (recipe courtesy of skinnytaste.com)

What You Need: 12 jalapeño peppers, washed and sliced in half lengthwise 4.5 oz 1/3 fat cream cheese 5 medium scallions (green

Dip peppers in Egg Beaters. Place pepper in panko mixture, using a spoon to make sure all the seasoning doesn't fall to the bottom of the bowl. Spray a baking pan with oil spray (line pan with parchment for easier cleanup).

Crockpot Turkey Chili

(recipe courtesy of blogher.com)

What You Need: 2 14.5-oz cans chili-style diced tomatoes 1 can tomato sauce 2 lb. lean ground turkey 4 Tablespoon. chili powder 1 15-oz. can kidney beans, drained and rinsed 1 15-oz. can black beans, drained and rinsed 1 15-oz. can garbanzo beans (chickpeas), drained and rinsed 1 green pepper, chopped 1 onion, chopped

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How to Make It: Brown meat with chili powder in large skillet; drain. Add the meat, undrained tomatoes, tomato sauce, beans, green pepper, and onion to slow cooker. Cook in slow cooker on high for 4 hours. Set to warm. Garnish with green onions 1-2 tablespoon shredded cheddar cheese, and a dollop of Greek yogurt, and serve warm.

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Lightly spray the peppers with a little more oil spray. Bake in the oven for about 2025 minutes, until golden and cheese oozes out. Remove from oven and serve immediately.

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Feeling the Rhythm of Movement Acia Gray turned her artistic ear into fancy feet as founder of Tapestry Dance Company By Sara Sanchez

34 • austi nf Itm agazin e .com • 09.2 014

cia Gray, the co-founder and producing artistic director of the Tapestry Dance Company, first showed talent when she was only 6 years old. She would go with her stepfather to his gigs around Houston. She said she was first the cute kid who could play the tambourine, then the cute kid who could sing. Then she became the kid who would constantly drum beats on the back seat of their Ford van. Her stepdad got the message. “There was one evening when we were leaving the club, and I got in the back [of the van], and there was this big, red sparkle drumset, and I had just seen that drumset on stage. Evidently they bought the drumset for me,” said Gray. After immersing herself in the world of drumming, Gray found tap dancing when she was in college. She graduated from the American Academy of Dramatic Arts in New York City with a degree in advanced acting technique. In 1983, she came to Austin for a vacation and was prompted to audition for a tap dance company called Austin on Tap. “On a whim, for whatever reason, it sounded like something I wanted to get into for a while, because it was just calling photography provided by Tapestry Dance Co.

me, for lack of a better explanation,” said Gray. She made the cut, and started with the company. Gray toured the United States with Austin on Tap until 1989, when she was one of 15 individuals chosen for a creative residency for tap dance. During her residency, she learned that tap dance is both sound and movement, rather than just sound. When she came back to Austin, she co-founded Tapestry Dance Company with Deirdre Strand, a fellow tap dancer by way of ballet and jazz. Tapestry now has seven salaried dancers who come from all over the world, including Canada and the United Kingdom, and Gray also teaches classes for all levels of students. The lessons in tap can carry over to other parts of life. “My whole philosophy of the actual dancing part of tap is that it’s your body that’s moving your feet around, making the sounds. So you don’t think about your ankles and your feet. You think about your body, and the feet are creating the music,” Gray said. Gray said the hardest thing to teach in tap is to relax and listen. She explained that dancers have to trust their ear, their musicality, and learn how to fall. And those who think they might be musically challenged might be in for a surprise. To learn how to

tap, all that is needed are ones body, tap shoes, and the willingness to listen. “It’s not only good exercise. It’s good balance; it’s good for relaxation in many ways—trying to get out of your head and trust yourself,” said Gray. “I tease that it’s almost like therapy, because of the lessons in tap: know where your butt is, let go, stop thinking so much, get out of your head, and make a mistake.” During her career, Gray has had all kinds of injuries. She’s torn her hamstring, and sprained her ankles. She has lingering knee pain, which she combats with acupuncture. But for a year and a half, Gray faced a new challenge that made her craft almost impossible. She was diagnosed with ulcerative colitis, an immune deficiency disorder. Her colon was removed, and she got sick from all the medication after the procedure. Gray only returned to full-time work in January 2013, but is excited for everything happening at Tapestry. “To bring in hungry dancers who want to learn, who want to explore the craft and play, and they’re not in it to show off their speed or tricks, they really want to find their voice in the craft and the creativity of the artform, that excites me,” said Gray. afm

“It’s not only good exercise. It’s good balance, it’s good for relaxation in many ways, trying to get out of your head and trust yourself.”

What Does it Take to Tap? Per Gray's instructions, the author showed up with her body, tap shoes, and a willingness to listen. Here's what Gray taught her in a span of one hour.

• Balance. In order to make the right sounds and land the right way, you have to keep good balance. Bringing your belly button into your spine helps and makes you more aware of just how much you slouch all day. • Use your legs. In fact, you might find your legs sore the next morning. Since you spend most of your time tapping on the balls of your feet, your calves might feel tight. • Know where your butt is, “because your butt might be in trouble,” according to Gray. Your glutes move your legs, which move your feet, which make the sounds. Remembering where your body is moving helps you land better, in turn making your steps a little easier to complete. • Trust your musicality. You might think you have the least rhythm in the world. But once you start tap, you might find that all those perfectly paced long runs have actually given you some rhythm. Trust your ear, and trust your body. You might find you’re way more musically inclined than you thought possible. • Make mistakes. Don’t be afraid to mess up a step. And don’t be a perfectionist. Sure, singles and doubles are easy to nail down, but triples and shuffles can be confusing. Keep practicing, and don’t worry if it’s not right the first time. Just like riding in clip shoes takes practice, so does dancing in tap shoes.

09.2014 • au stinfI tmagaz in e . c o m • 35

Live

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

Are a pull-up and a chin-up basically the same thing, or are they different? Should I be doing both when I go to the gym?

A: Here’s how the two are the same: both require an overhead bar and are good in an exercise routine. In each exercise, you’re pulling your body weight up to bring your chin above the bar. Hands are positioned approximately shoulder-width apart. Both exercises target muscles in the back and biceps. In a nutshell, the differences are hand position and specific muscle use. In a pull-up, the palms face away from you (called a pronated, or overhand, grip). In a chin-up, hands are turned so that the palms are visible to you, which is a supinated (underhand) grip. Because of the supinated hand position, chin-ups (also called lat pull-downs) make stronger use of the biceps, so people can usually do more chin-ups or put more weight onto a lat pull-down machine. Doing chin-ups will work biceps more and may be more comfortable for people with a history of shoulder problems. Pull-ups help with back strength, as the lats are more engaged than in chin-ups. This grip, which makes less use of the biceps, may be more comfortable in the wrist and forearms for some.

The water bladder that goes in my backpack is nasty. But how do I clean it?

A: It’s important to keep your hydration pack just as clean as your handheld, but it can be more involved. Soap can leave a bad

taste in plastic tubes and then there’s the issue of mold. Separate the bladder from the backpack. Drop a Polident tablet (yep, those denturecleaning tablets) into the bladder, add water, screw on the cap, and shake. Squeeze the bite valve with your fingers to clean out the hose. Rinse thoroughly with water. Instead of letting your bladder hang dry to remove the last bit of moisture, try tossing it in the freezer. Lack of air prevents water droplets stuck inside the corners of the bladder from developing into mold or mildew.

There was always that poolside rule about not swimming for an hour after eating because you’ll get cramps and drown. Is there something similar with working out?

A: First, let’s debunk that old swimming myth. While it’s true you might get a cramp with strenuous swimming after eating, this isn’t an issue for most recreational swimmers. In fact, endurance swimmers have to combine eating and swimming to perform. For deaths that occur in swimming that involve ingesting substances, alcohol is usually the culprit— it’s never safe to combine water recreation with adult beverages. As for other forms of exercise and eating? The digestive process takes some time to do its magic, so the Mayo Clinic recommends eating light, small portions within an hour of exercise. As with many things, what the digestive system can successfully tolerate is largely individual, so experiment with what food types and amounts work best for you. afm

Do you have a workout question that needs addressing? Submit your healthy conundrums to FAQ@austinfitmagazine.com (please include your name, email address, and phone number with your question). 36 • austi nf Itm agazin e .com • 09.2 014

photography by Jake North

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PHIT America is a nonprofit education and advocacy organization dedicated to combating the inactivity epidemic.

PHIT America: Fighting the Inactivity Pandemic

Battling obesity through education, legislation, local programming, and community By Emily Laskowski

espite the excruciating Texas heat, the trails in central Austin welcome hordes of runners, joggers, and friendly walkers on a daily basis. Lady Bird Lake overflows with schools of paddleboarders, kayakers, and rowing teams. Packs of cyclists navigate the streets of downtown alongside vehicles, and a new gym or fitness studio seems to crop up every day. The heart of this town beats with the vigor and energy of its active residents, and yet the threat of obesity looms larger every day. Pockets of health and wellness exist throughout the country in cities such as Austin, but the effects of obesity are of such epic proportions that no region is isolated from the consequences. In 2005, one third of the world population was estimated to be obese, and groups trying to curtail the growth of this epidemic have sprung up around the United States. One in particular is setting itself apart from the crowd. 38 • austi nf Itm agazin e .com • 09.2 014

PHIT America is dedicated to improving national health by combating inactivity rather than focusing on other, more popular factors such as nutritional education. PHIT stands for “personal health investment today,” and founder Jim Baugh has stated that he feels a sedentary lifestyle is much too common. “Everybody’s talking more or less about eating better and eating properly,” said Baugh. “The food and beverage companies are really taking it on the chin as being the cause of obesity, and that’s really not true. The biggest problem that we’re facing in America is the inactivity pandemic.” Baugh is a veteran of the sporting goods industry—his career has encompassed being president of Wilson, the sporting goods giant, and the Tennis Industry Association—and he’s passionate about the vital role that sports and activities should play in the effort to eliminate obesity. “It’s so easy to go home and be on your computer, use social media, and not move and be inactive,” Baugh said,

stressing that, to make an impact in this world of couch-friendly distractions, Americans must be constantly engaged regarding the issue. Founded in 2013, PHIT utilizes four key strategies to promote the value of an active lifestyle: education, legislation, local programming, and community influence. Baugh, a member of the Sporting Goods Industry Hall of Fame, said his vision for PHIT America sprouted years ago, the seed planted when he was a graduate school student and growing throughout his successful career. “I always thought there was a higher, more important message,” he recalled of the potential for influencing Americans. The staggering statistics on obesity support Baugh’s instinct to do more. In 2009, 63 percent of Americans and 66 percent of Texans were overweight or obese. The World Health Organization (WHO) defines obesity as an abnormal or excessive accumulation of fat, and links obesity and being overweight to more photos provided by PHIT America

TEXAS the PHIT Act is convincingly bipartisan, with 22 Democrats and 23 Republicans signed on as co-sponsors of the bill. PHIT acknowledges that embracing an active lifestyle is most likely to occur with the help of families, communities, and schools. PHIT partners with KIDS in the GAME, a nonprofit supporting physical education and community-based sports programs designed to get children active, playing sports, and increasing their fitness. It’s an approach designed to give at-risk youth an opportunity to thrive and grow in an active community. “We’re trapped in the inactivity world, and we’ve got to keep pushing people out of it,” said Baugh. PHIT supports other initiatives, such as the Mayor’s Fitness Challenge, a Biggest Loser-type, citywide PHIT America encourages Americans to get at least 30 minutes competition, and boasts their of moderate activity each day. own searchable online database of local sports and fitness activities as a deaths worldwide than being underresource. weight—meaning that more people die When Baugh set out to create PHIT from overeating than from starvation. America, he recruited companies and Upon founding PHIT America, Baugh organizations from the sports and fitsaid, “We launched this campaign by sayness industry to join his crusade. This ing enough is enough.” turned into an alliance of more than In the areas in Texas where fitness 150 sponsors. Individuals who shared might be the norm, that 66 percent obeBaugh’s passion also wanted to consity rate may seem to have little impact. tribute to the cause. Eventually, college But obesity slows down the economy coaches such as University of Texas and drives up healthcare expenses, and Pan-American head basketball coach educating Americans about the reality Dan Hipsher joined P.E. teachers and of those consequences is PHIT’s first fitness professionals as official PHIT approach to making an impact. The Ambassadors. Celebrities, including goal is to have a complete mass media golfing legend Gary Player and NFL campaign to show why fitness deserves a Hall of Famer Herschel Walker, signed higher priority. “Just like there are educaon to bring the movement to new tion programs for anti-smoking, we need heights. This final strategy—assembling to have an education program for getting influencers from the community—conAmerica more active,” explained Baugh. tinues to grow every day. Passing pro-physical activity legislaWithin PHIT America’s movement, tion is PHIT’s next key strategy. WHO’s there is a place for every concerned research shows that every dollar spent company and individual to play a part. on physical activity generates a $3.20 The current culture of inactivity affects saving per person in medical expenses. everyone, and more than anyone else, PHIT estimates that $190 million in active individuals are poised to make a yearly added medical expenditures is positive impact on those around them. related to obesity; given these stagger“People who are active can be conduits, ing costs and the amount of money to can be communicators, can be motivators be saved through preventative physical to get people active,” Baugh said. He gives activity, the organization has created the credence to the adage—if we all do a little, PHIT Act, which would allow Ameriwe can achieve a lot—and maybe, in this cans to use pre-tax medical accounts for case, lose a lot in the process. afm physical activity expenses. Support for 09.2 0 14 • au stinfI tmagaz ine.c o m • 39

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Mapping Your Workouts

Staying fit in the midst of a hectic travel schedule By Keri Heath Traveling, whether on a business trip or the family vacation, means a break from habit. Cramped hotel rooms, less-than-stellar gym equipment, and unfamiliar surroundings can be enough to dissuade the overwhelmed traveler from getting in some exercise. Rather than using these as excuses to skip out on exercising, get creative; a little resourcefulness can make fitness part of almost any trip.

The key to a successful workout while traveling is bringing the correct equipment. Plan ahead. If exercising outside is a possibility, check the weather forecast. Traveling to Milwaukee in the middle of December, for example, will require something other than shorts and a light Tshirt. Nothing can ruin exercise motivation quicker than incorrect clothing for the climate, so think ahead when packing workout wear. Also, don’t forget to toss in those athletic shoes along with business heels or beach sandals. To protect other items from any residual dirt or grime, consider packing workout footwear into a drawstring or gallonsized plastic bag. It can double as a place to store sweaty clothes postworkout, especially if a washing machine isn’t available. 40 • austi nf Itm agazin e .com • 09.2 014

What to Know It’s possible to spend hours searching for a hotel with a fitness center only to find out upon arrival that it consists of a couple of mismatched dumbbells and an out-of-order treadmill. Too often the gyms advertised by many hotels are either nonexistent or inadequate. When this happens, the traveling gym rat must find an alternative. Do some advance research on the local fitness options offered. There may be some fantastic running or biking trails a few short blocks from the hotel or a public pool nearby for swimming laps. Find a YMCA in the area or another local gym and call ahead to inquire about visitor’s passes. Some hotel chains, such as the Hyatt, even offer guests free access to nearby gyms if the hotel doesn’t supply a specific fitness center. Even cyclists can keep up with their sport while traveling. Bike sharing programs are becoming increasingly common in many major cities, and bike shops and fitness clubs are offering more bike rental options to customers. Take the opportunity to explore some trails or city streets by renting a bike during vacation or business. With a bit of preparation and practice, it’s even possible to rent a bike box and pack your own bike if you so desire.

What to Pack

Hotels Emphasize Fitness

While the average business traveler has to get creative to maintain fitness and wellness on a trip, many hotel chains are becoming more aware of their guests’ desire for healthier options during their stays. Now, many resorts are going all out to provide guests the ultimate health experience. As Carlson Hotels works to expand its health and wellness offerings, the Radisson Aruba location is making strides toward a fourpronged approach to healthy living, which a focus on rest and relaxation, nutrition and diet, rejuvenation, and fitness and exercise. Among the resort’s many offerings is the Discover Program, which includes daily complimentary activities focused on health such as 5K runs, ocean swims, yoga, and stand-up paddleboarding. Only a short flight from Austin, the MGM Resorts in Las Vegas have been designed to provide for the health and fitness of guests. Stay Well rooms at MGM Grand provide lighting to improve the body’s internal clock and black-out shades for a good night’s rest. In addition, guests can choose healthy meals from the Smart Plate menu and track their health with access to Cleveland Clinic wellness software for up to 69 days after their stay. MGM Resorts also developed some unique exercise experience. The Indoor Hike guides runners and walkers to ARIA’s Fine Art Collection along their route. Serious athletes can also utilize the Bellagio Boot Camp for a full body workout with cardiovascular and resistance training methods. For those looking for something with a little less impact, The Mirage resort offers an underwater experience with Yoga Among the Dolphins.

What to Do

So once a busy traveller arrives and commits to exercise, what options exist for getting that sweat on? Even if the hotel does not have a fitness center with equipment, there are other possibilities. Jog up and down all the stairs in the hotel, skipping steps for a better workout, hop into the pool for a few laps, and walk the grounds. There are plenty of ways to stay active inside a hotel room, too. Exercise videos are an increasingly popular way to get fast results. Many require little equipment and only a small area of space, so workout DVDs are a great option to slide into a suitcase. Some videos are designed to provide an intense workout in a short amount of time, great for the busy schedule. Simple equipment, such as a jump rope or stretch cord, can also provide a great indoor workout. Forgot the DVD? There are many exercise workouts available on YouTube. Even without any equipment, it’s easy to find a good workout on any trip. With the right amount of self-monitoring, circuit routines can give just as intense a workout as the equipment in a gym. Try doing various intervals of push-ups, sit-ups, squats, lunges, dips, or planks for strength, while alternating with jumping jacks, burpees, or a high-knee jog to include some cardio work. The real key to exercising while traveling is diligence. While the workout may not be as long or as intense as usual, the important thing is to do something. Think of this situation as an opportunity to incorporate some variety and experience a new environment. While there may still be some stress about that business meeting or over the best tour to take while on vacation, you won’t worry about an expanding waistline or a loss in fitness while on that trip. afm 09.2014 • au stinfI tmagaz ine.c o m • 41

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Building Runners and Shaping Lives Rogue Running’s Marathon High program inspires through distance

By Mason Wheeless

arly on the morning of Feb. 16, 2014, 81 middle school- and high school-aged students stood quietly as a group on the northwest grounds of the Texas State Capitol. They were just a small contingent of the thousands waiting to tackle the Austin Marathon and Half Marathon, but clear from their collective demeanor was respect for the process that carried them to the starting line, and the task that lay ahead. Family and supporters numbering in the hundreds joined them, their matching runners’ shirts proclaiming membership in a special group. To hear Lenora Goessling describe that scene six months later is to understand what makes that group— Marathon High—such an important program for all involved. Goessling is the director of Marathon High, a new Austin program aimed at helping students learn to deny limitations and achieve potential through running, and her passion for and belief in the program is clear. She talks of the students, who brim with confidence as they find themselves while building toward an awesome goal, and the coaches, who begin as part-time employees but (more often than not) become mentors to their young charges. Coaches are known to buy new running shoes, pick students up for summer long runs, get involved in offseason track workouts, and usher students to physical therapist appointments to treat aches or pains. Families of the participants slowly warm to the idea of 42 • austi nf Itm agazin e .com • 09.2 014

distance running as a way of life and then regularly begin to do what they can at home to facilitate their sons’ and daughters’ success in this crusade. All of these and more keep Goessling excited about work each day. Marathon High is Ruth England’s brainchild. One of the owners of Rogue Running, England wanted to bring the transformative powers of training for and completing a full or half marathon to Austin’s youth. She was also looking to combat the epidemic of disease and obesity that face today’s youth, and so Marathon High began in 2012 with the modest goal of helping five students finish the distance. That first year exceeded expectations when 28 crossed the finish line. The program began by focusing efforts primarily on Title 1 schools; last year, membership in the program expanded to seven schools, and in the 2014-2015 session, ten schools will be targeted. Instead of recruiting potential schools, Marathon High was able to choose three of the new schools that approached them, and Goessling expects that this coming year, they will need to move to an application process due to increased demand. The Marathon High program begins each September and includes two weekday workouts led by a coach hired by Marathon High who is assigned to the school; in October, a Saturday long run is added to the schedule. On those Saturday morning long runs, every student is invited to photos provided by Marathon High

Rogue headquarters to run as a group on the Roy and Ann Butler Hike and Bike Trail around Lady Bird Lake. The youngsters get to bask in the positive influence of Rogue runners who make fitness a lifestyle and immerse themselves in the running culture so prevalent any given morning around the lake. Students at member schools are invited to sign up free of charge; included at no cost in the program are coaching, running shoes, runner shirts throughout the season, race fees, and any other associated costs. Marathon High is funded entirely by grants, sponsorships, and donations, and with so many schools interested in participating, that budget is quickly becoming the only limiter on expansion. Marathon High is built on a curriculum of four core pillars: establishing healthy eating and exercise habits, with an emphasis upon making the most of any situation; developing the intangibles that lead to academic success; fostering social responsibility; and using strong community members to develop optimism, internally and externally. Workouts include weekly lessons based upon these pillars. Motivational speakers, nutrition classes, and activity days broaden awareness of the surrounding community, as Goessling and her Marathon High staff aim to produce young men and women capable of colossal achievements as well as help them be-

come better human beings. In order to connect further with participants, weekly workouts also follow a format that encourages student/coach interaction. Beginning this school year, students will be able to track weekly workout goals, long term goals, race plans, race results, and reflections at the end of each practice in a student running log, just one more innovation in Marathon High’s constant quest to further engage, shape confidence, and make students’ running experience something of meaning for the rest of their lives. One of Goessling’s favorite Marathon High stories involves a sixth grader from Dobie Middle School. The student’s parents were concerned about her safety during the group’s early morning long runs, and so they drove the course alongside her each weekend, encouraging her throughout the increasing mileage. Inspired by their daughter’s persistence (and urged on just a little by the coaches and staff), they began to accompany her on foot. Finally, Mom and Dad decided that they, too, would tackle the half marathon. And so in February, the three of them crossed the finish line as a family, with tears in their eyes, and all hugs and joy. All have continued to run, and Mom is now a regular member of Rogue Running. It is just this sort of result that England had in mind when Marathon High began, and it is with these goals in mind that all involved with the program strive to push limits—their own and those around them—building better adults and members of the Austin community all along the way. afm Marathon High is always in need of volunteers to help monitor and guide kids around the Roy and Ann Butler Hike and Bike Trail, especially in December and January. If you would like to help, please email Lenora Goessling at lenora@roguerunning.com or call 425478-9071.

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The Pulse

| Keeping Fitness Fun

Sally Ride: America’s First Woman in Space by Lynn Sherr “She’d done it. She’d done it without messing up. She’d done it so well, there was no room for doubt that any woman could do anything in space. But Sally would soon appreciate the insight from another astronaut after an even more momentous space flight 14 years earlier. As Neil Armstrong, Buzz Aldrin, and Mike Collins headed back to Earth from the Moon, astronaut Jim Lovell radioed back up to them from Houston, 'I just want to remind you that the most difficult part of your mission is going to be after recovery.’”

MARK YOUR CALENDAR

“Party at the moon tower!” Dazed and Confused Richard Linklater built a more climbable replica of Austin’s famous moon towers for his 1993 movie. The original 31 came from Detroit; 17 of the 150-foot Austin icons became Texas State Landmarks, but as of 2004, only four are still in their original locations.

Fall Equinox,

Sept. 22, at 9:29 p.m. CDT Avg. Austin temperature in September:

↑High = 87 to 94 degrees F ↓Low = 62 to 71 degrees F Most probable day for rain is Sept. 26 (29 percent likelihood) from DLTK-kids.com

Easy Chinese Moon Cakes

(makes 24)

1/4 cup sugar 2 egg yolks (keep separate) 1/2 cup salted butter 1 cup all-purpose flour 1 cup strawberry jam (red bean paste is traditionally used; for a more authentic version, substitute a can of red bean paste for the jam). 1. Preheat the oven to 375 degrees. 2. Combine butter, sugar, and one of the egg yolks; stir. 3. Mix in the flour. Form the dough into one large ball, and wrap in plastic wrap. Refrigerate for 30 minutes. 4. Unwrap the chilled dough. Break off pieces to form small balls with the palms of your hand. 5. Use a thumb to make a depression in the center of each ball; fill with about half a teaspoon of jam. Place on cookie sheet. 6. Brush each cake with beaten egg yolk and bake for 20 minutes, or just until the edges are slightly brown.

Playlist

Do You Diaper?

Verb: to wear a personal flotation device (life vest) by stepping through armholes and buckling at waist. See also social floating.

Listening suggestions to help you chill out when the heat gets hard to handle.

Bad Moon Rising – Creedence Clearwater Revival Moondance – Van Morrison Yellow Moon – Neville Brothers Bark at the Moon – Ozzy Osbourne Kiko and the Lavender Moon – Los Lobos Dancing in the Moonlight – King Harvest I Wish I Was the Moon – Neko Case 44 • austi nf Itm agazin e .com • 09.2 014

Man on the Moon – REM Under the Cherry Moon – Prince Walking on the Moon – Police Mexican Moon – Concrete Blonde Black Moon Creeping – Black Crowes Walkin’ After Midnight – Patsy Cline

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s for the hub of boxing in Texas, that distinction probably goes to San Antonio. Even Dallas, Houston, and Corpus Christi are regarded for the number of boxing events they host and champions produced. But Austin stands out, too, as a healthy community of fighters, trainers, and people who box purely for fitness or for love of the sport—a big, warm, and, at times, contentious fight family. Austin has dozens of gyms that provide some form of boxing training, like cardio kickboxing or self-defense training that includes boxing components and MMA training. For pure, old-school boxing, three gyms and their owners stand out as leaders: Fit Pit, Lord’s Gym, and Ann Wolfe Boxing and Fitness. Walk into any one of these gyms any time

46 • austinfItmagazine.com • 09.2014

of day, and there are people training on bags, shadow boxing in mirrors, hitting mitts with a coach, or sparring in the ring. The common denominator of success for each establishment is the welcoming atmosphere. These coaches have constructed communities of boxers who are engaged and training to fight. They range in age from 4 to 80, male and female, pros and future-pros-in-training. Kids training on scholarships and midcareer professionals are intermingled. In Austin especially, the fight business exists not only to train fighters, but to be a place of refuge—from trouble at home, school, or work. Inside that safe place, boxers work hard and sometimes come away in tears, but the ring is where they go to build themselves up, to discover who they really are. Members of these gyms refer to themselves, proudly and sometimes even reverently, as a “fight family.”

P h o t o g r a p h y b y B r i a n F i t z s i m m o n s b y

A m y

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Art Cardenas

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rt Cardenas, retired Travis County Sheriff’s Office captain and former boxer, organizes some of the largest amateur events in town. Cardenas combines his natural warmth with a head tilt and eye-roll that reveals a man who spent 27 years in uniform and at least 20 years as a boxing coach. He has seen all of the nonsense, so when he smiles and tells you, gently but firmly, to move, you will move. The Fit Pit opened in 2010, but Cardenas has been part of Austin’s boxing scene for decades, first as an amateur boxer when he was a kid and then as a coach while he was also serving in the sheriff’s office. The gym has the feel of a place with history, probably in part because Cardenas has deep respect for Austin’s fighting roots. He made sure to mention the influence of Richard Lord, who has been running boxing gyms in town since the 1970s, and the A.B. Cantu Pan Am Recreation Center, which he said was important for establishing boxing in Austin in the 1940s and 1950s and still has an active boxing club for youth. Cardenas even has part of Austin’s boxing history working at his gym in Joe Vela, who has been training boxers for 65 years and who used to operate Austin Boxing Against Drugs. (A common focus of the boxing coaches is providing something healthy for kids to do, to keep them away from crime and drugs.) Vela, a former amateur champion, arrives at the gym with a jaunty driving cap and a sweet smile and has plenty of advice for short fighters who are forever facing towering opponents.

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P I T ,

Cardenas brought the Golden Gloves back to Austin five years ago, after the franchise was lost in the 1980s. The Golden Gloves is a showcase for local amateur boxers, and the winners in each weight class can go on to regional, state, and national competitions—even potentially qualifying for the Olympic boxing team. Some Golden Gloves champs move to pro fighting. Cardenas worked for two years to get the right paperwork and permissions to bring the Golden Gloves back to the capital. “I thought it was important,” Cardenas said. “It’s successful, good crowds, good community-building for the youth—a lot of pride goes into representing your gym. It gives our youth an opportunity to show their athleticism, commitment, heart.” Cardenas and his coaches also trained most of this year’s Battle of the Badges contenders. That event pits police officers against firefighters in charity bouts, and this year, it was huge—16 fights, some with fighters who had no previous boxing experience and some with fighters who’d seen the inside of a ring before. Regardless of why a boxer is at the Fit Pit, each gets essentially the same workout— though those training for a fight get more of it and definitely spar more often. Some people who come in looking for a good workout “just want to hit mitts,” Cardenas said. “I don’t let them do that. You also need to learn how to shadow box, use the ring, hit the bags properly, know how to use speed bags, double end bags, jump rope. It’s a nonstop workout. I’m training you how to fight, and you get in shape doing it.” Even if you’re not training for a fight, if Cardenas deems you ready and you meet the qualifications, you can get in the ring on sparring nights and see what you’re made of.

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L O R D ’ S

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G Y M ,

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L O R D

ichard Lord has been running boxing gyms in Austin since the mid-1970s, though he didn’t open the one that bears his name until 1981. Lord, whose father was a boxer, has been fighting since he was old enough to walk. He was 5 years old when he entered his first organized fight, and some of the trophies scattered around his office indicate that he won in the 36-pounder and 38-pounder divisions. Lord answers his gym phone with “Hello, boxing.” He’s friendly and opinionated, and he knows how to train both career-minded and fitness-minded boxers. His secret? Conditioning. Lord takes some of his fighters for a run up and down the ramps at the UT stadium every Sunday morning—pulling them through a workout that ends up being 6 miles worth of running in an hour. He also puts people through the typical conditioning workouts. “Pull tires, jump rope, medicine ball workouts, agility drills, pull-ups, sit-ups, lots of core work. Basic stuff. Just excessive amounts, I guess,” Lord said. Lord came to Austin to major in psychology at UT, then opened a boxing gym and a pizza place, became a professional boxer, and never left. “I use that psychology degree every day in the gym,” he said with a smile. Some world-class boxers have come

through Lord’s Gym, including Jesús Chávez—a beneficiary of Lord’s conditioning-focused approach. “He came in at 175 pounds, smoking two packs of cigarettes a day,” Lord said. “He did his first title fight at 125. Chavez listened. He lived it. Ate, drank, and slept boxing every day, all day long. Within two years, he was No. 1 in the world.” Lord also helped lead the way for women’s boxing in Texas. In 1993, two women from his gym fought in the first-ever professional women’s boxing match in Texas. Those women were Lori Lazarine (now Lord’s wife, Lori Lord) and Amy Miller (known now as Amy Simmons, creator of Amy’s Ice Cream). Lori went on to a pro boxing career and now works as a trainer at the gym. Lord welcomes all who want to train, no matter their goals. Though he does produce champions, most of his clients are just regular people, from kids to retirees, who like boxing. Some clients have been with him since 1983—they’re in their 70s now and still getting in the ring to spar. If you go to Richard Lord wanting to make it as a pro boxer, he will test you over and over. “I’m a lot more casual for the others who don’t want to go pro,” he said. “We still work out hard. The basic stuff is very hard. I make it available to them to take it wherever they want to. Some people come in and don’t want to ever spar. And that’s fine—it doesn’t matter. Come in and box. It’s a fun sport.”

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A NN

W O L F E ,

nn Wolfe has the type of life story that ends up in movies. As a young single mother, she was in an Austin emergency room when she saw women’s boxing on TV and decided to try it. Turned out, she was pretty good. Wolfe is an eight-time world champion pro boxer and the first fighter ever (male or female) to hold four titles in four weight classes at the same time. Wolfe opened her gym in Austin about 15 years ago, and recently it was declared a nonprofit organization, Get Off the Ropes. Get Off the Ropes’ main goal is “to get kids through high school without a felony or a pregnancy.” Like the other coaches profiled in this article, Wolfe believes that boxing can save lives. “Most people think boxing is just violent and aggressive,” she said. “But the majority of kids I work with come up in violent situations. They are bullied, or they are the bullies. Either way, boxing attracts them. It’s something they can touch.” And like Richard Lord, Wolfe uses psychology while she coaches. “With both the bullies and the kids being bullied, it’s all fear. Once they know that they can protect themselves, the bullies don’t feel the need to prove anything,” Wolfe said. “They all carry a different kind of confidence with them. You can’t hide in the ring. If you know you’re strong, insults don’t matter. You don’t have to respond to them.” Though Wolfe sees her mission as helping kids, she sincerely loves boxing and she loves to share it with anyone who wants to learn. In fact, she welcomes people who just come in for fitness partly because she thinks they and the kids have a lot to offer each other. Wolfe believes that the shared love of

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boxing brings together people and communities for the better of all. “I want teachers and doctors and lawyers and anyone who loves boxing to come in. I mix them in with the kids. It’s the only way these kids will ever come into contact with professionals like that,” Wolfe said. “I want the kid from Del Valle with a mom on crack to see how other people live, and I want those professionals to see what happens to the kids.” If you are one of the majority of Wolfe’s clients—the fitness-focused boxer—your monthly donation to Get Off the Ropes is tax-deductible, and you get boxing in return. The kids in need who go to Wolfe’s gym “pay” their way by doing community service; she requires them to show proof of at least two hours a week of service at local organizations. Wolfe’s coaching is rough, both physically and emotionally. At 43, she is as fit as the younger pro boxers she coaches, and she will work out with them and force them to go as long as she does. “I don’t try to make the fighter. I try to make the man or the woman,” Wolfe said. “I’m known as having some of the most brutal training on earth. It will bring out your character. Once you come through my program, you understand the battle, you’re in combat.” For clients focused on fitness, Wolfe will ask about their goals and, as she says, “I’ll get brutal, then, too. I’ll keep asking if you think you’re able to do it. I’ll make you face it, make you find a goal you can reach. I’m not in it to break people, but I keep it real. I want them to have the confidence they need to be on the path.” Wolfe puts on fights several times a year to showcase her boxers’ talents. Any money the shows make goes directly back into the nonprofit.

B O X I NG

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Wolfe has made a national name as a trainer through her Wolfe Pack Promotions fighters, notably rising middleweight star James Kirkland and her daughter, light welterweight Jennifer WolfeFenn. Wolfe also trained several of this year’s Battle of the Badges boxers.

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ll of these gyms have a community focus, providing a place for kids and teens to learn discipline and fitness and supporting local charities with most of their events. These aren’t the only coaches who offer good boxing in Austin—but they are some who have been around the longest and provide opportunities for amateur fighters. Plenty of gyms exist with excellent coaches and amazing communities. Take the advice of these coaches, and find one that works for you. For those adults reading this, it’s probably too late to make

The walls inside Richard Lord’s gym office display mementos a lifetime of lives touched.

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a career in the ring. Boxing champs are raised—they start in their early teens or even younger. But that doesn’t rule out boxing for sport. Adults or children who are interested in starting out should visit these gyms, find a coach, and ask to be put to work. A boxing gym can provide a great workout and, if nothing else, the opportunity to find improved fitness. “I’ve got probably half a dozen therapists—physical and mental health therapists—that send their clients in here for therapy,” said Lord. But beyond those fitness benefits come a sense of belonging. For those who work hard and pitch in when needed, a diverse and supportive fight family waits to welcome them into the fold.

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The coaches at these gyms work with people hoping to go pro and people who just want an effective, exciting workout. Each coach has strong feelings about what to look for in a good boxing gym:

Art Cardenas of the Fit Pit

Research the gym to make sure they’re registered with USA Boxing—that protects you if you get injured, because they have insurance. Good trainers should have ring experience, study the sport continuously because it’s ever-evolving, and be honest with their students. They should know what it feels like to be hit and be a good cornerman—be able to wrap hands and close cuts. fitpitaustin.com

Richard Lord of Lord’s Gym

Find a coach that practices what they preach, in working out and in eating. It’s hard to take advice from someone who’s not in shape. Find a gym that’s a real boxing gym and not a pseudo boxing gym. You’ve got to just come in and feel it. If it’s air conditioned, that’s a red sign, maybe. I’ve been very staunch about having natural air. You get in better shape if you work in the elements, whatever they are. lordsboxing.com

Ann Wolfe of Ann Wolfe Boxing and Fitness

Figure out for yourself what your goal is. Don’t be intimidated if you want to box; most people in most gyms are not pro boxers. Just go and try it, look to see if the gym has what you want. getofftheropes.com

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Moving Through the Hours with Ballet Austin

By Leah Fisher Nyfeler

he sleek building is tucked on the corner of West Third and San Antonio Streets. At night, a bank of windows reveals a large studio with soaring ceilings and a baby grand piano nestled in a corner. Light blazes forth, illuminating the watchers outside on the sidewalk. It’s been a long and busy day at Ballet Austin, one of the city’s brightest fitness jewels. Ballet Austin is well known across the United States as a prominent dance company; it’s the 12th largest in America, and has been described by The New York Times as “a company with big ambitions.” What Austinites might not know is that Ballet

Austin has big ambitions beyond being a nationally recognized troupe—it has a passion to bring health and wellness through dance to the entire community, and the organization is exceeding expectations. While Ballet Austin had once hoped to draw in 500 unique students through the then-new Butler Community School, that number was eclipsed in only five years; registrations have swelled to 5,000, some 4,000 of those in activities other than ballet. AFM visited Ballet Austin recently to sample the many and varied opportunities for dance and fitness, and what follows is a representative look at one day of classes at this beautiful facility.

09.2014 • au stinfI tmagaz ine.c o m photography provided by Ballet Austin

The morning (and the rest of the day) belongs to the dancers in the Company, which is under the artistic direction of the renowned Stephen Mills and the guidance of executive director Cookie Ruiz. In late August, the professional dancers return and begin rehearsing the Ballet first performance of the season (this year is (Intermediate/Advanced) Stravinsky’s The Firebird, on Sept. 26–28). During the summer, students in the Ballet Austin Academy come to learn; older dancers, ages 9 through 22, can participate in the Junior and Senior Summer Intensive Programs, from which members of the Ballet Austin II (a paid apprentice company—think “semi-pro”) are chosen and Butler Fellowship Grants are awarded. These fellowships are, according to Academy director William Piner, “the bridge between the professional company and the Academy”; national auditions for the Senior Intensive Program in January and February of 2014 brought in 270 students from three countries, 35 states, and 119 cities, and 15 fully underwritten Fellowships are available this year.

9 a.m.

10 a.m.

Stretch, Massage, & Relax with Foam Rollers

This class is a mix of dancers and fitnessminded folk. Mother and daughter Karen and Kathleen Rector have been attending since they moved to Austin from Arizona. Kathleen’s dance teacher had recommended she seek out Ballet Austin, and mother

11 a.m.

Ultimate Lower Body Workout

Many of those from the previous class progressed on to this next workout, and new attendees filtered in. Strength is important in ballet, and Ruiz pointed out that artistic director Mills is not interested in a “waify” look. “He has a very holistic approach to what a dancer looks like,” she said. “Musculature and vitality are needed for [Mills’] choreography.”

Karen attends to increase her flexibility after having her meniscus removed. “You can go home and stretch,” she said after class, “but very few of us do a good job and here, there’s something new and different every time.” Ruiz echoed Rector’s comment: “A lot of what we do here is somewhat recuperative,” and she referenced free classes offered for breast cancer survivors that address loss of range of motion. In this class, the room was darkened and music played softly. Foam rollers, stretch bands, med balls, and mats were available for use, and the instructor provided modifications and hands-on adjustment. Ages of participants ranged from teens to 50-year-olds. Also going on at 10 a.m. was the Kids in Motion Broadway Kids Camp. This particu-

lar session for boys and girls ages 4–10 focused on Disney musicals, with instruction in singing and dance. There were some 50 youngsters in the group, which was divided into age-based segments for additional practice later in the day. Instructor Madison Piner had them all rapt with her spirited guidance through the steps and songs, and pianist Shawn Ellison provided live accompaniment. Piner, a dance major performing in Chicago this fall, was also this year’s camp director and, according to Academy director William Piner (her father), a graduate of just such a summer camp before growing through the Ballet Austin Academy ranks. “We like to grow our own, as well as recruit nationally, to find the best talent possible,” laughed the elder Piner.

1–5 p.m. Company and Academy Practices

During the afternoon hours, the Company practices and Academy classes continue. In the Junior Intensive II class, the room was full of young girls, approximately 9–13 years old, in leotards and dance shoes. The instructor led the group through a series of dance positions, moving to offer minute adjustments to foot placement and posture. He kept the class in constant activity, fluidly demonstrating and instructing. His students were attentive and clearly skilled—this was no summer camp workshop but a highly focused group of serious dance students.

There are seven studios in the building. Monitors mounted throughout the location provide lists of class locations. Each studio is named for important figures in the nonprofit organization’s 57-year history: Armstrong/Connelly, AdlerLand, AustinVentures Studio Theater (a performance space), Mills/Ruiz, Kodosky, Shiflet, and Hermann/Verastique. The building combines the former Austex building with new construction—there’s a slight rise in the floor where the two join. Though the building is only 7 years old, the combined groups (Company, Academy, Butler Community School, box office, and administrative areas) are close to outgrowing the 34,000 square foot space. Every room is utilized throughout the day.

In order to stay healthy and strong, Ballet Austin includes a state-of-the-art Pilates center that is open to all. The facility has received numerous “Best Pilates Cardio Workout of “ awards from Austin Fit Magazine readers and is open seven days a week; many of Austin’s elite athletes take advantage of the facility, but the average Joe and Jane are found there as well. There are special Pilates classes aimed to help seniors with balance and strength to avoid falls— their oldest student is 93, and many are older than 80. “We really want Austin to be moving and to be fit, and to be fit, you have to keep moving,” said Ruiz. Also offered at noon is Zumba Dance Fitness. As Ruiz laughingly said, “Yes, we have the buns…and right next door to some of the finest dance pros in the U.S., people are trying to figure out the moves to ‘Single Ladies.’ No one is ‘timed out’ of movement here at Ballet Austin.”

Noon

Ballet Austin is downtown, so parking must be considered. There are 23 spots in the facility’s lot; street parking is free after 6 p.m. on Monday, Tuesday, and Wednesday and all day Sunday (limit is 3 hours). An easy option is to park two blocks away in the City Hall Garage, which is free with validation from Ballet Austin between 8 a.m. and 5 p.m. (2 hours only) and on weekends before 5 p.m. without validation ($5 after 5 p.m.). Bike racks are located directly outside the building on San Antonio and Nueces, and the closest Capital Metro stop is at Second and San Antonio. Ballet Austin is full of the sounds of music and movement, a very vibrant and active environment. And when the community pours in for the evening hour classes, the thrum is electrifying.

5:45 p.m. Ballet Barre Fit

Barre classes are trending in gyms these days, but who better to specialize in this than, well, the ballet? Women of all ages make up the workout class; the instructor led a warm-up and then asked, “Shall we dance?” Music is such an integral part of the class experience at Ballet Austin—and when you want to download the playlist, it’s good. The class incorporated barre, mat, and resistance bands (supplied); the instructor provided modifications and corrections; the workout was challenging.

09.2014 • au stinfI tmagaz ine.c o m

Cardio Pop delivers non-stop movement and the opportunity to sweat—a lot. Top 40 music is integral; the instructor demonstrates sets based on cheer and dance moves that were combined and repeated throughout the song. The emphasis is on continual movement, Cardio Pop even if the exact step proved elusive. Class members were on the young side. Jeanne Martinez and Michael Lopez started attending in March as part of a $99 promotional deal with unlimited classes. Friends from high school, the two young professionals share a dance background. Martinez is getting married in December, and Lopez is her best man—they’ve been using Cardio Pop to get in shape for the big day. “We go two or three times a week,” Martinez said. “We’ve both noticed a big difference in our endurance and physique.” Lopez agreed: “We look forward to this every week. It used to be that we’d meet for happy hour; we’ve substituted dance, and it’s helping us live a better, healthier lifestyle.”

7:30 p.m.

6:45 p.m. Beginning Ballet

This is the class for adults who haven’t danced (Elementary Ballet is for those who’ve had a couple of years of instruction). The class was full—men and women of all ages in a variety of dress, from three-quarter tights and

T-shirts to ballet leotards and slippers (recommended for ballet classes). The class met in the Armstrong/ Connelly studio, the large room facing West Third Street. Many participants were clearly hurrying in after work. There are cubbyholes in the studio for personal items, and the building has showers and lockers for changing. A pianist provided accompaniment, and the relaxation in the room was almost palpable as students and teacher moved into what was clearly familiar routine.

8:30 p.m. Hip Hop (Intermediate Level)

Utterly mesmerizing to watch (and yes, it’s possible to watch workouts through the many windows, upstairs and down, in the larger studios), this higher-level class wasted no minute. Instructor Shepherd Allen demonstrated moves slowly, calling out instructions; the class practiced with him, without music; he performed with music; and the class then put it all together on their own. A wide range of skill was evident but the enthusiasm was constant, and the vibe was certainly hip and fresh. No ballet buns or leotards in sight.

austi nf Itm agaz in e .com • 09.2 014

And this is just a glimpse of the variety Ballet Austin has to offer. In addition to short seasonal classes, like Videodance—which teaches choreography to the likes of Beyoncé and Michael Jackson—other courses include Weston African Dance and Drums, Jazz Contemporary, and Hawaiian Dance, among many others. To find a fitness fit, visit balletaustin.org, where class description and requirements (dress, equipment) are provided. afm

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Jazzercise

Zumba

Breaking down exercise dance options By Clemmie Cummins

Jazzercise classes, like the longstanding one shown here at the Austin Recreation Center, can be found all over town.

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Jazzercise

I’ve never taught Jazzercise, but I was a student for more than three decades. Created in 1969, Jazzercise has prevailed through changing styles and trends and still manages to be fresh. You have to admire this company’s staying power. Jazzercise was founded by Judi Sheppard Missett, who turned her love of jazz dance into a worldwide dance exercise phenomenon that offers a fusion of jazz dance, resistance training, Pilates, yoga, and kickboxing movements. The international franchise business hosts a network of 7,800 instructors teaching more than 32,000 classes weekly in 32 countries. The company also includes a clothing line and home workout DVDs and hosts expos around the world. Though Jazzercise is offered in a variety of formats, the majority of classes in Austin remain standard Jazzercise, with a warmup, cardio, and strength training using weights and resistance bands. Classes are designed for all age and fitness levels. Instructor certification is taken seriously, and one benefit is that participants can attend classes in different locations and recognize some of the same routines. Jazzercise is easy to “get,” in my opinion. The moves are typically in sets, and patterns repeat. Instructors face the class and participants “mirror” their movements. The music is always in sync with what is popular at the time—including pop, jazz, blues, electronic, Latin, country, and hip hop. With trendy songs as the staple, many a Jazzercise participant will photography by Brian Fitzsimmons

spontaneously break into a routine when a popular song hits the radio. Watch out for curious looks from strangers in nearby cars. And who doesn’t love to receive Jazzercise catalogs, full of highquality outfits that can double as part of an active woman’s wardrobe? (Smart move to be able to order items with or without a logo.) In addition to new choreography throughout the year, Jazzercise utilizes promotions, which are good for creating short-term goals and increasing enthusiasm. Many longtime members are proud of their T-shirt collections.

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

Zumba was created in the 1990s by Alberto (Beto) Perez, a dancer/ choreographer from Columbia, and 09.2014 • au stinfI tmagaz ine.c o m • 67

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

Project3_Layout 1 6/4/14 1:26 PM Page 1

Look approximately 14 million individuals take classes weekly in 185 countries around the globe. Classes feature dance and aerobic elements—and the Latin and international music is infectious. Key styles include merengue, salsa, reggaeton, cumbia, samba, hip hop, and more. Zumba definitely has an international Zumba classes look very similar to angle. I'm an inJazzercise workouts. structor of a Zumba PE class for City of Austin employees; every other month, I receive a DVD and CD. The demos feature men and women from all around the globe, as well as from the U.S. Perez relocated to Miami, then to New York—and as they say—the rest is history. One day I realized that Zumba was suddenly everywhere. Though Zumba is a little less structured than Jazzercise, warm-up and cool-down periods are standard. There is no floor work, and being able to move your hips is a definite plus. Classes are designed for all age and fitness levels. What happens in the class depends a great deal on the preferences of the instructor. Zumba-trained instructors are free to use songs and choreography provided monthly through the ZIN network, but they are also free to use songs of their choice, making Zumba a bit more free-wheeling. Now a regular offering at local gyms, Zumba is also found in neighborhood centers and other locations about town. Other class formats include Aqua Zumba, Zumba Step, Zumbini, and Zumba Gold for seniors. Non-verbal cueing is recommended, but many instructors use verbal cueing liberally as well. Zumba encourages its instructors to support worthy causes, and community "Zumbathons" are the fun and worthwhile result. Zumba clothing definitely has an edgy vibe, with colors and styles that are urban, ethnic, comfortable, and fun. 68 • au stinfI tmagaz ine.c o m • 09.2014

What’s the Verdict?

In the end, Jazzercise and Zumba have a lot in common. Both emphasize having fun while moving (“exercise in disguise”), and both are welcoming to new participants. Both typically offer a onehour class at a set location, encouraging ongoing attendance—and the cost per class is roughly equivalent. Friendships develop with classmates and the instructor. The social aspect is appreciated by all, keeping participants engaged and coming back. Your particular experience will depend to some extent on the personality and skills of the instructor and the setting you choose. Jazzercise or Zumba—either is a good choice. What’s not to like about getting a good workout, enjoying an upbeat vibe, and bonding with others who are doing the same? afm

photography by Strong B.A.N.D.S. ZUMBA

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Giveaway!

Watch the weekly AFM newsletter for a giveaway that includes a Handana, FlipBelt, and SpiBelt. Subscribe at austinfitmagazine. com to receive the AFM newsletter.

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ie v e r

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er i r r

By Ginny Rohlich

I am a person who carries a lot more than just car keys when I run. As an early morning runner, I feel safest with my phone always handy. And because I am an "aging" runner, the phone is useless without eyeglasses. I also carry a blinky light to use until the sun comes up; then it needs to be stowed. I usually also stash a few dollars and occasionally a snack in my running pouch. So, along with my keys, all this stuff has to go somewhere. SPIbelt I loved the snug fit and the comfort of the SPIbelt. Despite how tiny it looks, I was able to shove everything into it. It sort of reminded me of clowns coming out of a tiny car—more and more and more and just when you think nothing else could possibly fit…more! It zips easily, and it feels like quality fabric so I was confident that I wasn’t going to rip it apart with the massive amount of stuff I had. I also think that it would make a great race belt. FlipBelt The FlipBelt is very roomy and also flattering to wear. It fits snuggly across the hips and looks like part of your running shorts. Before I started my run I was nervous about whether or not items would slip out, but once I had it on and flipped it over, I stopped worrying for the most part. Of course, everything was fine, but I’m still not sure about carrying very small items such as a single key or loose change. Perhaps for worrying types like me a velcro strip across one of the panels might be a good alteration to the FlipBelt. Overall though, the fit and comfort of this belt is wonderful. Spry Vest I love all the pockets in this vest. There is room for everything I carry and more. This would be great for long runs or trail runs where you need to carry nutrition and a water bottle. It is very lightweight, comfortable to wear, and I was happy to have a pocket that zipped for securing items. I would highly recommend the Spry Vest for trail running. Handana Some of us sweat more than others, but it’s summer and it’s Texas, so we all are going to be sweating a storm. This band fit comfortably across my hand, and I started using it almost immediately to wipe away the sweat from my brow as I ran. I like the fact that you can easily toss it in the wash. I am not a glove wearer (it has to be insanely, bitterly cold before I wear them) so it took me a while to get used the feeling of the Handana. I imagine tennis players would also love this product.

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Fit Finds

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Other Suggestions

Dancing to Fitness Ballet Fitness with Nicky McGinty, $13 Totalfitnessdvds.com This is a workout for the true ballet aficionado. Choreographer Nicky McGinty has created six fitness-focused ballet programs that utilize movements from famous productions, such as Swan Lake, The Nutcracker, and Sleeping Beauty. Different areas of the body—core, belly, ankles, for example— are targeted in the various sections. Total workout time is 60 minutes, and the barre work, floor work, and dance routines are aimed at the intermediate dancer.

Doonya: The Bollywood Dance Workout and Beginner Breakdown, $25 set, $13 individually Doonya.com Think Zumba and Jazzercise, but with a Bollywood flair. This trademarked dance program was created by Priya Pandya and Kajal Desai, two Indian dance performers. They met and combined their dance knowledge with cardio and conditioning intervals that target abs, arms, and legs— all to Bollywood-inspired music and dance. Each session claims to provide an 800-calorie burn, and is appropriate for all levels.

photography by Brian Fitzsimmons

Search online by title to find the best prices on these dance videos. Tip: Many exercise videos have YouTube links that give a preview to the workouts, so you can try before you buy.

Dancer’s Footwork for Boxers Two brothers, Brian (tango expert) and Johnny Nguyen (expertboxing.com), put together a downloadable course that covers ten days worth of instruction and four hours of video, providing “100 special footwork drills” that dancers use and boxers can embrace.

Dirty Dancing Official Dance Workout Nobody puts Baby in the corner. Unleash your inner mambo with workouts to the tunes and dance moves from the classic romance movie.

Dance Off the Inches This fitness-focused series from AnchorBay Entertainment features all types of dance: hip hop, ballroom, belly dance, salsa, country, and even striptease. Danza Boxeo Cuban boxer Geodanis Medina combined his two loves: the ring and salsa dancing. His 90-minute DVD encourages you to “dance from the ground up,” combining boxing moves and dance technique for total body fitness.

Dancing with the Stars Fans of the TV show like to see how celebrities lose weight and gain dance skills over the course of the season. There are almost as many video options in this fitness series to choose from as there are episodes of “Dancing with the Stars.”

10 Minute Solution: Dance Off Fat Fast Think there’s no time? Well, everyone has ten minutes to spare somewhere. This video provides five separate ten-minute long dance-focused segments; there’s also an option to combine them all for one big sweat fest.

So You Think You Can Dance Get Fit “Cardio Funk” and “Tone and Groove” are two titles based on the popular reality show. Each provides a variety of presenters and dance styles.

Billy Blanks Jr.’s Dance It Out You may have seen him on Dr. Oz, the Ellen Degeneres Show, or perhaps on Shark Tank. Blanks and his wife Sharon have put together a series of fitness DVDs: Dance It Out Burn It Up, Dance It Out Cardio Party, and Dance With Me Boot Camp: Dance Party. Dance It Out (DIO) is now a trademarked exercise program with certification programs offered nationally—there’s even an educational cruise.

I Hate to Exercise, I Love to Tap Actress Bonnie Franklin (One Day at a Time) provides instruction for beginning tap dancers and an 86-minute workout for anyone willing to take on some soft shoe.

Dance Fitness for Beginners with MaDonna Grimes These workout videos were created by noted choreographer MaDonna Grimes, who founded an eponymous dance and theater company. With titles like “African Beat-Latin Heat” and “Urban Street Heat,” Grimes provides moves that can work to tone and then go to the club.

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Look

New to Austin Stores and products for fitness-minded folk

Snap Kitchen Snapkitchen.com

This Austin-based eatery isn’t new; in fact, there are now six locations here, seven in Houston, and plans for a Dallas-area expansion in the works. The eat-in or take-home restaurant focuses on local, organic ingredients and healthy cooking, and that focus led to winning a coveted 2014 Hot Concepts award through Nation’s Restaurant News. “At NRN, we are surprised and delighted every year with our Hot Concepts winners and what they deliver. They’re always bold, creative, and built to succeed with today’s consumers who embrace new ideas,” said NRN editor in chief Sarah Lockyer. Criteria for winning a Hot Concepts award include being relatively new to the restaurant industry (first unit opened less than seven years prior to award recognition), a smaller business (a minimum of three restaurant units in different market areas or a minimum of 5 units in one market area), and having a solid financial ranking, per Dunn & Bradstreet and other financial benchmarks. “We are humbled and honored by NRN’s recognition,” said Snap Kitchen CEO and founder Martin Berson. “Since Day One, we have focused on making it easy for people to buy tasty and flavorful entrées that meet a high standard for nutrition. This award is a sign that we have made an impact, and we hope to continue to raise the standard with further menu innovations.”

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NadaMoo!

Nadamoo.com Sure, it’s been good and good for you since 2004, but Austin-based NadaMoo! is now officially Non-GMO Project Certified. This new seal is offered to help consumers identify products that adhere to best practices standards for avoiding contamination by genetically modified organisms. “Becoming Non-GMO Project Verified is a trustworthy and rigorous process, but worth it for our consumers’ health,” said NadaMoo! CEO Daniel Nicholson. “With GMOs now present in more than 80 percent of conventionally processed foods, we at NadaMoo! feel that consumers should be informed when buying products. We are proud to carry the Non-GMO Project Verification on our products.” In addition, NadaMoo! desserts are dairy and gluten-free, contain zero cholesterol, and are made from cream of the coconut, making them a lowercalorie ice cream option.

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Ignite Fitnez Ignitefitnez.com

The South Congress Athletic Club is under new management. Now Ignite Fitnez (after owner Inez Ysabel Escamilla, who describes her areas of expertise as “fitness fanatic, gym rat, life ninja, monkey, and welder”), this local gym offers classes in a variety of yoga forms, cardio kickboxing, MMA (including “Faux Fighting Fitness”), and Olympic and power lifting. Its location at 1109-B South Congress puts it in the heart of Austin, near the Roy and Ann Butler Hike and Bike Trail as well as Big Stacy Pool. Check to see if the new member initiation fee is still being waived.

LOOKING FOR AN ORTHOPAEDIC SURGEON?

Michael W. Burris, M.D. Fellowship Trained in Sports Medicine Specializing in treatment of knee and shoulder injuries in athletes of all ages ACL injuries are a particular focus and area of expertise

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CapitalCityOrtho.com 12201 Renfert Way • Suite 370 (512) 617-1989

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

Movement of all sorts can bring health to the mind and body. Here are a few of Austin's options for total wellnesss. 76 â&#x20AC;˘ Speci al Secti on â&#x20AC;˘ 09.2 014

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barre3

arre3 is an innovative fitness system inspired by the disciplines of yoga, Pilates and ballet barre work. Based on the importance of a balanced lifestyle, barre3 classes are designed to be accessible and to transform the body through a focus on strength, grace and whole body wellness. Barre3 offers a whole-health approach to wellness with smart, balanced and incredibly effective workouts and infinitely achievable nutritional guidance based on sensible, whole foods. Barre3 Austin has three locations. The new Circle C location (5700 W. Slaughter Lane) opening this fall joins thriving Downtown and Hill Country Galleria studios. Barre3 Austin Downtown is located next to Luke’s Locker and the infamous Lady Bird Lake hike and bike trail. Located in Bee Caves, the Hill Country Galleria studio is just across from Iron Cactus in the outdoor shopping center. The three Austin studios are locally owned by passionate health and wellness advocates, striving to make fitness accessible to all. Barre3

Downtown

115 Sandra Muraida Way Austin, TX 78703 512-391-6200

Ziem Malkani with Ziem Photography

clients can take classes at any of the three Austin locations using a single account. Each location proudly offers an onsite play lounge for little ones to enjoy while parents attend class. Barre3 incorporates larger, functional movements with low-impact cardio to jumpstart the metabolism and re-oxygenate the body. Each barre3 class balances strength training through isometric holds and small, one-inch movements with seamless recovery stretches. Barre3 welcomes all fitness levels and provides an array of modifications for every posture allowing clients to maximize the workout while remaining injury free. As both a fitness system and whole-health philosophy, barre3 helps clients to realize amazing, lasting results—a strong, lean physique and a happy, balanced mindset. Barre3 has empowered hundreds of thousands of people worldwide to live well in body and mind.

Hill Country Galleria 12800 Hill Country Blvd Austin, TX 78738 512-243-5233

Circle C

5700 W. Slaughter Lane Austin, TX 78749

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MOD Fitness is a barre studio which combines innovative strength training, cardio and stretching exercises to sculpt your body.

xpect better posture, increased flexibility and a long and lean physique. If you want to see results quickly, MOD Fitness is for you. MOD focuses on the most challenging areas of the body. By using body weight as resistance, you will work your core, arms, thighs and glutes to form a toned, fit and lean body. Owner Marnie Duncan was inspired to start MOD Fitness after barre based exercise helped her overcome a severe spinal injury. She’s seen countless individuals transform their bodies and be inspired to live a healthier lifestyle after taking barre fitness classes. Liz Kweller, a MOD regular and mother of two boys, says she has tried every style of exercise and nothing has inspired her to keep coming back like MOD. She says, "not only has MOD changed my discipline about exercise, it’s made me stronger, reshaped my body to be long and lean, and I can honestly say I am in better shape now than I was before having children.” Each MOD class is set to upbeat music in a welcoming group atmosphere. Routines continually evolve and MOD instructors use a variety of props that will keep you interested, while seeing results. MOD Fitness classes are low impact and welcome all fitness levels and athletic abilities to participate. For the cardio addict, try MOD Burn, a 45-minute amped up version of MOD’s signature class infused with cardio bursts to burn fat and boost the heart rate. MOD Fitness offers two introductory specials: 1 month unlimited for $100 or 3 classes for $30. New clients can take advantage of both. Classes are offered from 6:15am - 7:15pm seven days a week and reservations can be made online at modfitnessaustin.com. MOD classes are designed to inspire you to be motivated, healthy and happy.

512-765-5663 • mod@modfitnessaustin.com • modfitnessaustin.com 2041 South Lamar, Austin, TX 78704

anderlust Festival returns to Austin to host an ecstatic 4-day block party November 6-9. Gather in celebration with yoga enthusiasts, mindful adventurers and live music fanatics. Roll out your mat in classes led by nationally celebrated teachers Eoin Finn, Vinnie Marino, Kia Miller, Tiffany Cruikshank and others. Plus, enjoy local Austin favorites including Gioconda Parker, Leeah Taylor, Malia Scott, Jennifer Howard Brown and Mateo J. Daniel. In addition to the impressive schedule of yoga programming, Wanderlust Austin offers Boga Yoga Stand Up Paddleboard classes and guided runs on Ladybird Lake, amazing Acroyoga performances, hooping classes & much more! No event in Austin is complete without live music! Happy Happy James, White Ghost Shivers and DJ Raz Rashid will keep the community grooving all weekend long with live music jams and chakraspinning performances. Wanderlust Yoga studio will host the festivities alongside neighboring Brazos Hall. Unlike any other venue in the community, Brazos Hall's extraordinary rooftop deck will delight guests from first downward dog to final dance party with incredible downtown views.

Tickets & event information: austin.wanderlustfestival.com November 6 – 9, 2014 78 • Speci al Secti on • 09.2 014

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What is a Perfect Workout? For the clients of Pure Pilates Austin, the answer lays just beyond the floor to ceiling windows of their West Campus fitness studio that is home to sleek contraptions that work wonders on the body. It’s a high intensity, sweat producing, calorie burning, transformational fitness class that can only be accomplished on The Megaformer™ in a workout some have referred to as “Pilates on Crack”. Led by fun and motivating instructors, no two classes are the same, and with just eight machines each client is assured personal attention so that their form improves and they are continually challenged. The Lagree Method & The MegaformersTM Pure Pilates Austin is the only studio in Austin to offer the Lagree Fitness™ based class, which boasts a die-hard, dedicated following that includes Nicole Kidman, Jennifer Aniston, Sofia Vergara and Kim Kardashian. Combining the basics of traditional Pilates with strength training, cardio intervals and upbeat music, this total body workout enables maximum muscle exertion, which tones and sculpts the core, legs and upper body. What makes this workout truly unique is that it’s done on a state of the art Megaformer™ machine – a sophisticated modified Pilates reformer with pulleys,

512-243-7510 howdy@purepilatesaustin.com purepilatesaustin.com

springs, grasps and glides that allow the user to get a full body workout incorporating cardio, core, strength and flexibility training without the joint impact that other fitness crazes place on the body. What started in Los Angeles by Sebastien Lagree has quickly spread to fitness hotspots across the United States, such as New York City, Washington DC and now Austin, Texas. With a new studio slated to open at The Domain in September and a third location in south Austin this winter, the owners of Pure Pilates Austin know they are on to something big. Check Out What Austin is Saying • “I love Pure Pilates Austin, because it has put me in the best shape of my life!” • “They take what could be a very intimidating experience and make it fun. I'm only 5 classes in and can already tell a difference in muscle tone and posture.” • “I love the small class size, so the instructor is able to check your form and guide you through the movements” • “I have done all kinds of weight and toning programs over the years and this is, by far, the best I have done. The teachers know their stuff.”

West Campus:

The Domain:

2222 Rio Grande, Building B, Ste 105, (Corner of 22nd ½ & Pearl Streets), Austin, TX 78705

11011 Domain Drive, Ste 115, Austin, TX 78758

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Your Brain on Social Dancing: Boost Focus, Fitness & Build Friendships

smile on every face, a name tag on every shirt, and a dance partner on every arm -- these are daily truths at Go Dance’s three bustling studios. What won’t you see? Cell phones in hands. Students are focused on their instructor and connecting with each other, and no, there’s no app for that! The studio doesn’t have a “no phones” policy, it’s just what naturally happens when students are engaging with each other, having a great time, and really using the parts of the brain that require them to be present, in the moment. With so much work, entertainment, and communication taking place through devices, our modern brains are flooded with messages. In dance, you have to focus on your feet, posture and partner, but the payoff is in the magic of moving together to music. Social media is great (of course we’re on Instagram!), but give social dancing a try too. By the end of class, you’ll have burned calories, toned muscles, shed stress, made friends, and expanded your mind. As for focus and mental fitness, learning new patterns and making decisions while dancing actually helps create new neural pathways in your brain! Now that’s something to Tweet about! Teaching Country, Swing, Salsa, Ballroom, Wedding and more, Go Dance offers classes seven days a week at our North Austin, South Austin, and Lakeway studios. Put a new spin on life! Call today to schedule a free lesson.

512-339-9391 • info@godancestudio.com • godancestudio.com Multiple Locations: North Austin, South Austin, Lakeway

Pure Barre

IFT . TONE . BURN is the motto by which pure barre is known and for a very good reason as it has created the best seats in town! Pure barre has swept the nation with the best barre technique out there and has taken Austin by storm with three locations. This technique delivers a lifted seat, toned thighs and a burn that hurts so good, focusing on the areas women want to work. Pure barre fuses elements of dance, pilates and yoga but takes a very athletic approach to these techniques, in turn creating a workout that everyone can relate to. It also lends the fastest results by working to maximum fatigue with clients seeing changes in 10 classes or less. You do not need years of dance experience to attend classes. There is a fit whether you run marathons or haven’t worked out in a few years. Classes are friendly, fun, upbeat and fast pace while still allowing you to work your personal zone. This 55minute full-body workout is your personal time to escape both mentally and physically. We utilize small isometric movements to work your muscles to fatigue and then we stretch to lengthen them. The workout is challenging and includes both elements of repetition and inventiveness. This allows you to monitor your progress while experiencing new challenges simultaneously. The class requires a strong mental focus training the mental aspects of personal growth along with the physical aspects. At pure barre our mission is to inspire and motivate our clients to be their best self. This mission has created the business from top to bottom and you can feel the sense of community at our studios.

Our owner, Rashanna Moss created this mission out of her own personal desire to help others. She was completely inspired by the technique when she first attended the studio in Nashville, TN where she lived at the time. Pure barre truly is an environment where everyone knows your name. Our teachers are thoroughly trained in the technique itself, while creatively encouraging clients to put their best efforts forward. Upon your first visit, come open-minded and expect to be challenged as the technique requires a strong mind/body connection in order to perform isolated movements of certain muscle groups. Arrive a little early so that we can walk you through the process and of course…do not forget a pair of socks. We encourage you contact us with any questions and we look forward to having you join our movement to keep Austin tucked! — Where Elegance meets Strength

(512) 574-8644 • (512) 574-2344 • purebarre.com Westlake: 3267 Bee Caves Road • Ste 120 • Austin, TX 78746 Arboretum: 10710 Research Blvd. • Ste 316 • Austin, TX 78759 80 • Speci al Secti on • 09.2 014

AUSTIN — YOU’RE INVITED Prevention’s R3 Summit Emcee, Ashley Koff, R.D.

PREVENTION’S ULTIMATE HEALTH & WELLNESSth WEEKEND October 17-18

Long Center for the Performing Arts, Austin, Texas Prevention’s R3 Summit is that life changing, stress pausing weekend you’ve been waiting for. Connect with the leading minds in the fast changing worlds of health, ﬁtness, food, beauty and mindfulness and discover inspiring ways to optimize your health. You’ll leave totally refreshed, absolutely revived, and truly reinvented!

Here’s a sneak peek at what you can expect at Prevention’s 2014 R3 Summit… MASTER OF CEREMONIES: Ashley Koff, R.D. FRIDAY, OCTOBER 17TH R3 Welcome Reception Resistance Documentary Film Screening & Panel Discussion SATURDAY, OCTOBER 18TH Power Up Your Morning Group Fitness Activity and Breakfast Main Stage Panel Discussions: • Eat Clean: The new food revolution revealed and how it will help you to lose weight and feel great • AHA Moments: Breakthrough thinking that will radically change the way you feel • Love Your Age: Meaningful ways to redeﬁne your age and achieve things you never thought possible • Shake Up Your Supplements: The herbs, minerals and vitamins that smart doctors prescribe • Hollywood & Health: How your favorite TV shows inform your health

EXPERIENTIAL PROGRAMMING & WORKSHOPS IN: • • • • • •

Beauty Happiness Health Healthy Epicurean Mind & Body Peak Performance

For event programming updates and to purchase tickets go to

preventionr3summit.com Sponsored in part by

Feel

Breathing Patterns Tied to Performance

Lungs, diaphragm, ribs can impact posture and body mechanics

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

variety of “hot” discussion topics and analysis fly through the fitness and strength and conditioning industries: minimalist footwear, CrossFit, to stretch or not to stretch, high intensity versus sport-specific training, and nutrition and supplements. And that’s just naming a few. It can be overwhelming. What’s a weekend warrior to do? One topic I notice in discussions among fitness professionals these days is breathing. A dialogue about breathing and breathing mechanics is entirely appropriate, yet it is a subject that is often overlooked by healthcare and fitness professionals. Good breathing with proper mechanics is hugely important for posture and dynamic body mechanics. Aside from their obvi-

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ous important role in gas exchange, the proper function and movement of the lungs, diaphragm, and ribs will influence the position of bones (posture) and the ease with which people can move in and out of one position or another. Everyone breathes by contracting and relaxing muscles. While this may be automatic and mostly subconscious, it's important to recognize that like all skeletal muscles, the muscles involved in breathing attach to bones. Since movement of the bones depends on the function of the muscles that control them, it’s pretty important that muscles are working properly, turning on and off when they’re supposed to. Problems occur when a muscle or a group of muscles are overactive and don’t know how to turn off in a timely manner, or conversely if they aren’t turning on when needed. The muscles and bones involved in breathing are no different, and mechanical breathing disorders are much more common than one might think. The diaphragm, our primary breathing muscle, is attached to the lower ribs and spine. While it plays a more important role in respiration than any other muscle, its role in stabilization and movement of the rib cage and spine is significant. Any disturbance in respiratory depth and rate will have an effect on posture because of the diaphragm’s attachment to the ribs and spine. For example, someone who is over-breathing (or over-inhaling) will have an overactive diaphragm. Just like with any skeletal muscle, if the diaphragm is overworked, it

will develop a pattern of increased tone and tightness that results in an inability to relax and return to its resting (“off”) position. The spinal segments and ribs that the diaphragm attaches to will be pulled into positions that are then difficult to move out of. Postural changes and ability to perform variable tasks in multiple positions will be seriously challenged, all because of a diaphragm that doesn’t know how to relax. I see many athletes who are exceptional at their sport but develop breathing patterns that lock them into postural patterns that they can’t get out of until they improve how they breathe. Picture runners that have a very deep lower back curve, a very upright posture, with lower ribs that seem to stick out. This is called an extended posture, meaning the lower thoracic and lumbar portion of the spine is in extension (or bent back) with all of the complementary position issues related to that—a forward-tilting pelvis, lower ribs that are flared, shoulder blades that are lifted and rounded forward. They may even look like this when they’re not running, but this posture is accentuated when they run. This type of posture is often associated with a breathing mechanics dysfunction. Airflow in and out is more challenged when the lower ribs are flared, so these folks will have to use neck and back muscles to help pull air in. They also may not be able to get air out efficiently (i.e.. their ribs never drop down from a position of inhalation) so they never come out of the overly extended position and into a more relaxed-looking flexed position. This is a very common presentation in my physical therapy practice. The causes are many and include poor habits, inherited genetic makeup, hyperventilation, sympathetic (or autonomic nervous system) overactivity, poor abdominal muscle activation, over-developed lats and pectoral muscles, a head-forward posture related to jaw or airway issues, and trauma (to the ribs, the spine, and even the brain). These are just a few causes, as this is a fairly complex issue. Another very important point is this: the diaphragm is one of only two skeletal muscles in the body that is not paired (meaning people only have one) and it’s not shaped even remotely similarly on either side of the body's midline. The right side of the diaphragm is very dense and strong while the left

getting out of an extended side is much thinner and If the diaphragm posture and into one that weaker. Hence, when it is overworked, it allows the diaphragm to is contracting, it exerts will develop a patter consistently completely an asymmetrical pull of increased tone and relax on exhalation. The on the bones it attaches tightness that results in “on” postural position to. In other words, when an inability to relax and return to its resting starts twisting his pelvis, people are breathing (“off”) position. spine, and ribs. hard, there is going to be Most humans take eight a strong tendency for the to 12 breaths per minute at spine and the rib cage to twist. rest. Under stress and during exerAnd if a poor breathing pattern cise, the rate may increase two- to threeexists, the tendency for torque and twist fold. A faulty breathing pattern under is much greater. calm circumstances may be bad enough, Here’s another example: the CrossFit but there will certainly be repercussions athlete with some hip pain who presents in an active athlete with bad breathing with an obviously imbalanced pelvis, mechanics. So if an athlete is having ribs that are flared to the left, and a right issues that don’t seem to be improving shoulder that consistently looks lower with traditional treatment, there may be than the left. Upon assessing his breatha breathing pattern disorder that can be ing pattern, it is clear that he is having uncovered by someone trained in the trouble getting expansion of his ribs assessment and treatment of these types on the right and there is a very strong of problems. afm tendency to lift the left side of the rib cage on inhalation. This is a classic situation, especially for the CrossFitter who has overdeveloped lats, pectoral, and back muscles. He, too, is having trouble 09.2014 • au stinfI tmagaz in e . c o m • 83

Medical Tent

Cycling and Prostate Cancer

Protecting your nether regions while you ride By Russ Hoverman, M.D., Ph.D.

y cousin, a prolific steamy romance novelist, often refers to “nether regions” in her books. Technically, that’s the perineum, that area between the pubic bone and the coccyx front to back, and the “sit bones,” the ischial tuberosities, side to side. Just beneath the surface of the perineum are the nerves and blood vessels that supply the scrotum and penis of men and the labia and clitoris of women. A little deeper in the perineum in men is the prostate gland. For avid bicyclists, it’s an area of special concern because it’s what makes contact with the middle of the bike saddle. Reports of health risks from cycling are not new. A 1997 Bicycle magazine article and a personal report from a cyclist training for the Race Across America proposed that prolonged cycling could lead to impotence and infertility. While most cyclists have had occasional episodes of perineum 84 • austi nf Itm agazin e .com • 09.2 014

numbness, the association of sexual dysfunction with cycling has not been definitively proven. A recent Journal of Men’s Health article examined a new study from London, which found a correlation of hours of cycling each week to the incidence of prostate cancer in men over 50. The study involved a self-reported response to an online survey appearing in UK cycling magazines. With 2,027 qualified surveys, researchers found a positive correlation of hours of cycling each week with the self-report of prostate cancer. In other words, the more cycling, the more reports of prostate cancer. This was particularly evident in those who cycled more than 8.5 hours per week. While this is the first known association of cycling with prostate cancer, any direct causal relationship is speculative. It is likely that the prostate can be injured by cycling as rises in prostate specific antigen (PSA)—a substance that can be photography by JD Swiger

Dr. Hoverman’s Tips for Protecting the Nether Regions Always wear welldesigned padded shorts.

Keep the nose (or tip) of the saddle slanted slightly downward. Make sure your bike fits well so that you do not have to extend the legs fully to pedal.

Consider riding on wider tires with less tire pressures.

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TRI SE

Standing up off the saddle, using shock absorbers, and avoiding rough surfaces can reduce perineum and prostate trauma (think about the pounding Tour de France riders endure going over those cobblestones).

Avoid extra weight, whether body weight or carried weight, which can increase pressure on the perineum. Bicycle commuters should consider using a bike basket rather than a backpack.

If you use aero bars to cycle, it is important to keep the sit bones over the wide part of the saddle and not creep toward the nose.

released into the blood with prostate injury— have been seen following long rides. This rise in PSA could occur either with constant pressure or intermittent high pressure (pounding or trauma). Even though the study is far from definitive (its authors readily admit that), it’s certainly advisable for men to minimize prostate pressure and trauma. Fortunately, there are plenty of effective ways for cyclists to do this. The most important point, however, is to keep riding. I am an old guy (69 years old) with a history of knee problems related to a football injury. After a few years running, which included finishing the Houston and Boston marathons, I developed chronic knee instability and arthritis, so I turned to cycling. As a cycling enthusiast, I now generally ride 60–120 miles per week; I’ve also been an oncologist for more than 30 years, so I have no reservations whatsoever in making that recommendation to stay in the saddle. Cycling—like other regular exercise—has many health benefits and has been shown to reduce risk from diabetes, hypertension, and heart disease. As for cancer risk in general, the closer one is to an ideal weight, the less the risk. Bike riding or other forms of endurance exercise should be part of a personal wellness program that includes core and flexibility exercises, sensible eating, and not smoking. The health benefits, especially for older guys, far outweigh the risks. And, yes, don’t forget to wear a bike helmet. afm

Consider wider bike saddles and saddles with grooves or depressions in the center, so that the pressure is assumed by the sit bones and not the perineum.

TEXAS

Feel 1. Focus on your breathing

Step Off, Stress

Close your eyes and picture a peaceful image—something that takes you away from work assignments and schedules (i.e. a beach, a fern-lined creek, clouds floating in the sky) and inhale slowly and deeply, feeling your lungs expand. Breathe in for a count of 3 and exhale for a count of 3. Swallow, release the tongue from the roof of the mouth, soften your facial muscles, and relax your shoulders. Repeat this process.

Do the body good in just 5 minutes By April Cumming

he pace is go, go, go all day and then it hits: a wave of quiet desperation washes over and all you really want in life is rest. In a pitch-black room. On a bed with your name on it. “It seems that everyone’s more stressed with increasingly less time for traditional stress busters like a two-hour lunch, let alone a weekend getaway—and certainly not the twoweek beach basks common in generations past,” said Carolyn Dixon, a licensed clinical social worker and anxiety counselor with

Abundant Life Counseling Services in Austin. “When you are stressed out, we all need ways to reel it back in so it doesn’t overwhelm us. But stress is something that is managed, not conquered.” Here are 12 things to help realistically de-compress and re-energize—all within five minutes—without having to check out of the office (or be overly dramatic). “There are no magic pills [for stress relief],” said Dixon, “but at least these solutions have no side effects.”

2. Turn off the lights Incorporate more natural light into the workspace. This may be as simple as flipping a switch and opening up the blinds. If there are no windows, consider buying a natural light lamp, which offers full-spectrum light.

3. Listen to a relaxing song Sit or lie down, close your eyes, and listen to soothing music. Focus all attention on the song and away from the stresses of the day. Try to relax both body and mind.

Natural light lamp 86 • austi nf Itm agazin e .com • 09.2 014

Fun Fact

On Sept. 1, studios in Austin offer the community a chance to try out different types of yoga. To find a studio— and style—that works best for you, check out freedayofyoga.com.

4. Read uplifting quotes It may sound counterintuitive, but the computer can provide a few minutes of relaxation for the brain. Take a break from work by visiting a site such as goodreads.com and typing in the name of a favorite author, actor, or sports role model to find quotes that refresh with humor, wisdom, and inspiration.

5. Download an “escape image” Run a Google Image search on that dream destination you’ve been fantasizing about and save a picturesque scene as new desktop wallpaper. Or find stress-free images by using key phrases like “National Parks,” “nature,” “travel,” or “beaches.”

7. Step away from the desk Even if for only three minutes, step out of the office or take a short drive. If possible, listen to soothing music or a favorite pumpit-up piece. A change of scenery can push the reset button on stress.

6. Stretch it out Physical activity is the ultimate stress reliever, but it’s often an unattainable option for those tied to a desk all day or short on free time. “[It] is no doubt a helpful medicine for stress management, but [physical activity is] not the cure-all,” Dixon said. “Sweating it out should be seen as a supplement to other means of managing stress.” Jessica Buss, an anxiety specialist and psychologist with Integrative Psychological Services in Austin, recommends taking five minutes out of each day to practice yoga poses. “You don’t have to take an entire class to reap the benefits of stretching that yoga offers. Whether you are in your office or at home, shut the door and practice some poses. If you do not do yoga, focus on stretching different parts of your body for a minute at a time (or for five to ten breaths).”

8. Get carried away A spontaneous stroll through a lavender field might sound refreshing, but the likelihood of this happening on a weekday afternoon is on par with MoPac being free of traffic at 5 p.m. Instead, get a whiff of herbal fragrances like lavender, eucalyptus, fern, and vanilla from handcrafted lotions or candles.

9. Take time for fun with Fido Never underestimate the power of unconditional love that comes from furry, four-legged friends. A good laugh often goes along with pet playtime, and that never hurts.

11. Replace “stinking thinking” What is “stinking thinking”? Dixon defined it as comments such as, “I will never get all of this done.” Substitute negative, pessimistic self-talk with healthy thinking: “What really matters is getting the most important things done.”

10. Make a checklist Do a brain-dump, writing out everything to tackle or enjoy for the day. Then, prioritize the tasks from greatest to least importance, or earliest to latest deadline. Check them off as completed. According to Dixon, organizing the day is an effective way to prevent stress from building up; there are often too many goals, tasks, and demands to be handled or fit into one day. “Let go of the pressure of getting it all done,” she said, “and know that by prioritizing, you are accomplishing the most important tasks.”

12. Call to say “I love you” Pick up the phone and connect with a special someone. Make the human contact rather than sending a voiceless email or text. Because, after all, love is all we really need. Right? afm 09.2014 • au stinfI tmagaz in e . c o m • 87

Feel

Is Stress Managing You? Notice how the body reacts to stress so it can be properly channeled By Martha Pyron, M.D.

hat does the mind-body connection have to do with health? Stress is one way that easily illustrates how the mind and body are connected. Of course, the mind tells the body to walk, talk, or any of the millions of things people do every day, but the body also talks to the mind. And, if we are carefully listening to what it is saying, we will be able better able to take care of ourselves. Have you ever become nauseous after a tough discussion? Felt your heart pounding after an argument? Hyperventilated after almost getting into a car wreck? How about that feeling of euphoria after completing a tough workout or race? These are all ways the body speaks to the mind. Some of it feels good, some of it doesn’t. So, the reason we get nauseated when stressed or upset is because the body

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has made more stomach acid due to the signals received from the brain. Likewise, the heart pounds after an argument because the brain told it to beat faster. Simple explanations, but why make more stomach acid or have the heart beat faster just because of an upsetting discussion? It is related to a human’s hard wiring from generations ago, when decisions might have resulted in life or death situations. Stress, after all, is what causes us to run when chased by a tiger and ensures that the heart is beating fast, eyes are alert, stomach is empty, and mind focused on one and only one thing—running fast. Now, there are no literal tigers in today’s workplace or home, but the body, when stressed, still reacts as if there were. For those paying attention to these bodily reactions, they’re the cues to look for the figurative tiger in the room. What does all this have to do with

health? Well, without any stress, there are no changes and, therefore, stagnation. So, stress is good for initiating change. But, if there is too much stress without initiating change, it can take a toll on the body. Examples of health problems related to too much stress are headaches, stomachaches, hypertension, heart disease, anxiety, depression, and insomnia, just to name a few. It’s important to pay attention when the body is talking to you about stress. This means it is time to make changes and run away from that tiger by resolving or avoiding stressful situations. See your doctor to help with the symptoms of stress—i.e., treat the headache, stomachache, or insomnia—and make sure to ascertain where the tiger is hiding to create the appropriate changes in your life. afm

Healthy Bits Taking a brief look at the science behind wellness

A Spoonful of Sugar?

study published this summer in The Lancet found that the pain reliever acetaminophen (the ingredient in overthe-counter drugs Tylenol and Panadol) is no more helpful in relieving pain than a sugar cube. Researchers divided 1,643 participants who experienced acute back pain into three groups: one with two boxes of acetaminophen, one with a box of acetaminophen and a box of “as needed” placebos, and one with two boxes of placebos. Over the course of three months, researchers found no differences between the groups in pain, recovery time, or quality of life, and 75 percent of the participants were happy with the results, despite having received placebos or not. Study Link: thelancet.com/ journals/lancet/article/PIIS01406736(14)60805-9/abstract

Run for Your Life A new study published in Journal of the American College of Cardiology suggests running, even for less than seven minutes a day, can reduce the risk of dying from heart disease and prolong life for as much as three years longer than those who don’t run at all. Researchers studied more than 55,000 adults between the ages of 18 and 100 dur-

ing a 15-year period, looking at overall health, participants’ life span, and whether they ran. Findings showed that, when compared to nonrunners, runners had a 30 percent lower risk of death from all causes and a 45 percent lower risk of death from cardiovascular disease. Consistency, however, is key to reaping the rewards. Re-

searchers found that participants who ran regularly over a period of six years or more gained the most benefits, seeing a 29 percent lower risk of death from all causes and a 50 percent lower risk of death from heart disease or stroke. Study Link: content.onlinejacc.org/ article.aspx?articleID=1891600

Fran and Donkey Kong Get Results T

he American Council of Exercise (ACE) took a look at two popular CrossFit workouts, called Fran (a mix of thrusters and assisted pull-ups) and Donkey Kong (a combination of burpees, kettlebell swings, and box jumps) to examine the intensity and energy expenditure associated with the exercises. Very little real scientific scrutiny has been given to whether the booming workout program is as successful as is claimed. Heart rate and rate of perceived exertion were recorded throughout the exercises, and blood lactate was measured at both beginning and end of the workout. Researchers found that these short workouts increased aerobic fitness and burned calories, providing “greater increases in aerobic capacity than what is seen with traditional aerobic training.” John Porcari, Ph.D., who led the University of Wisconsin research team, did note that, due to the intensity, individuals should be properly screened for health before beginning a CrossFit program. Study Link: acefitness.org/acefit/expert-insight-article/47/4870/crossfit-new-research-puts-popular-workout-to/

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the challenges in a venue—and work what you do well for best results.

Consider financial criteria.

There can be huge differences in race entry fees, and races that don’t require air travel or accommodation are a lot more affordable.

Choose a destination to combine racing with travel.

Choosing races based on destination has always been my preference. Triathlon training and racing is an active lifestyle, and so is travel. A lot of the larger triathlon races— Ironman and 70.3 races—are held at wonderful destinations. Combining a getaway with a triathlon is very motivating during the preparation and will make racing a fun experience. I have often found that international destination races are not any more expensive than U.S.-based races. Airfare is typically a bit more, but local accommodation and transportation is often less expensive, and some races offer opportunities for homestays for international athletes. And after looking at the total cost and investment of getting ready for a long distance triathlon race, many athletes (me included) may decide that a small increase in travel cost is well worth the opportunity to experience a memorable destination. When I speak to athletes about combining racing and pleasure travel, a few common concerns are regularly voiced:

The Traveling Triathlete Tips to make any destination race a successful adventure By Stephen Schwarze

ne of the main questions for triathletes when planning a training season is always which races to sign up for. There are a few different approaches to this, depending on the athletes’ priorities:

Favor strengths.

A strong climber should pick races with hilly bike courses, or a weak swimmer should pick courses with wetsuit legal non-ocean swims. Determine your strengths and consider

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“The travel stress will mess up my race.”

Solution Go at least five to seven days before the race so that there is plenty of time to recover from the actual travel days. The days before the race give a good opportunity to explore the destination. There’s typically little training on the schedule, and the light activity required to explore is generally better than complete rest.

Do you have an injury lurking beneath your training?

Functional Movement Assessment

I leave you with a checklist for planning a destination race:

Testing and exercise program design by Physical Therapists

Solution Get help or learn how. Use one of the bike shipping services to the race (if available), or get the bike packed at your local bike shop, and then unpacked and assembled by a bike shop that supports the race. This service is available at most races. Or invest in a bike box and learn how to disassemble and pack your own bike. It’s a good skill to have; and with a little practice, assembly only take 15–20 minutes and is quite easy to do.

“My nutrition will get messed up.”

Solution Pack raceday fuel in the bike box, and stick with simpler, plain foods before the race. I’ve never had a problem finding athletefriendly food before a destination race. Pay extra attention to hydration when travelling and only drink bottled water at the destination. After the race, there will be plenty of time to explore local meals and new food choices.

“I will underperform and have a slow race.”

I’ve had several of my best races at international destinations after long travel. The week before the race is always more relaxing than working until Thursday, traveling on Friday, and racing on Sunday, even when the destination is closer. A few extra days of downtime before the race are very helpful, and the excitement of traveling to a fabulous location also gives extra motivation. The benefits of picking races based on destination far outweigh the risks. When racing internationally, you get to experience different cultures and meet other athletes from around the world. Overall training volume is typically much lower before and after big races, and a destination event provides a great opportunity to use and enjoy this extra time traveling and exploring. For those who take family or friends to races, picking a destina-

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Pick the most exciting destination that you can afford. Choose the destination first, worry about the race logistics next. Travel early, espe2 cially to international races, arriving five days or more before race day. Plan light activities 3 and plenty of travel recovery time for the days before the race. Focus on travel and 4 exploring, even before the race. These provide distractions, and you will be more relaxed going into the race. Don’t just hang around other athletes in the host hotel. After long flights, 5 pay extra attention to hydration, and try to schedule a light massage in the following one to two days. Plan more adven6 turous activities after the race, and forget about training during the travel days after race day. Book accommoda7 tion for the days before the race before leaving; arrange something locally for the time after the race. 1

“I won’t be able to assemble my bike.”

Are you race ready or just getting off the couch?

tion race is certainly a more exciting experience. After supporting your training for weeks and months, wouldn’t a trip to a race at a scenic mountain or beach destination be much more rewarding than a trip to Tempe, Ariz. or The Woodlands, Texas?

Happy travels and successful racing! afm

09.2 0 14 • au stinfI tmagaz ine.c o m • 93

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ARC, AFM, and the ADC A veritable alphabet soup of road racing

Last year's winners of the 2013-2014 AFMDC

For specific information on ARC and the ADC presented by AFM, visit austinrunners.org. A listing of the upcoming races in the series can be found in the AFM print magazine and on the website calendar.

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ustin is crazy for runners, and there are many group options—competitive and fitness focused— available for those who love the sport. The Austin Runners Club (ARC) is an affordable, friendly option and a great resource for a challenge. The nonprofit, all-volunteer club was founded in 1974, its mission to “promote and encourage running, walking, wheelchair racing, and related activities, and to promote and maintain running activities for its membership and the general public.” The organization maintains a website (austinrunners. org) and provides several free weekly workouts—attendance ranges, on average, from 20–30 runners—that are open to all. ARC’s signature event is the Decker Challenge Half Marathon, a hilly and challenging race that derived from some University of Texas athletes’ regular run route. In 2013, more than 100 volunteers assisted with the race, many of them club members. Some 18 years ago, Austin running icon John Conley put together a string of local races to build interest while recognizing and ranking runners who completed all; the series, directed by another Austin legend, Paul Carrozza, became known as the Distance Challenge, and the Decker Challenge (then a 20K or thereabouts—the distance has changed several times over the years) was included. In 2011, ARC took over management of the series, and Austin Fit Magazine came on board as the presenting sponsor. The current iteration of the Austin Distance Challenge presented by Austin Fit Magazine spans six races and six months, from the new Run Free Texas 8K in September to the venerable Austin Marathon and Half Marathon in February 2015. Approximately 30 percent of participants in the series is made up of ARC members, and the number of folks taking part in the club’s weekly runs swells to around 50 per workout during the season. The official training program is run by local legend Al Cumming, who also guides a group known as “Al’s Ship of Fools” (see this month’s Discover! page for one of the Ship’s regular routes). Cumming, who has provided the “Run Less Run Faster” training since ARC became involved in the series, said in a 2011 AFM article, “I’m just a runner like everyone else. Where I have something of value to add is I’m an encourager, if you will. I like to give positive affirmations.” The training, which is based on the Furman First Training Program, is free for ARC members (ARC membership is $30 annually, though the entry fee of $55 in the ADC presented by AFM provides a free oneyear membership to the club as a perk). Those positive affirmations fit in nicely with ARC’s primary goal for managing this series; club president Nick Schultz explained, “Our primary goal is to create a rewarding experience for our runners and raise funds for our charity beneficiary, while helping to promote local races and share membership experiences in ARC.” This year’s charity beneficiary is once again The Trail Foundation (TTF), which has used funds most recently to complete the new boardwalk section at Lady Bird Lake and is working on a new pedestrian bridge project to span the lake near the eastside trailhead at Peace Point. The first step in becoming part of the ADC presented by AFM is to take part in the Run Free Texas 8K on Sept. 14 (an 8K is just shy of 5 miles long). If participating in the series, it’s important to register separately for the ADC presented by AFM, and those who run the Run Free Texas 8K have until Oct. 15 to get signed up. afm

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2014 Fall Shoe Review

Visit a local running store to get the perfect fit for your next pair By Cregg Weinmann, Running Shoe Reviewer for FORTIUS Media Group

all 2014 continues to demonstrate the topsy-turvy nature of the running shoe world: merging categories, an ever-increasing smorgasbord of features, plus new brands and models. But three things are unchanged: foot shape, foot motion, and footstrike. These remain the best metrics for selecting a shoe. Most shoes reviewed here are semi-curved and will fit the average medium-arched foot. They do have a bit of play, though, to accommodate feet that have slightly more or less volume (girth) than average. This is why it’s important to try on a few models from several of the brands—to make sure they fit properly. This is especially important after a favorite shoe has been updated; those little changes may not affect the shoe’s performance, or they could be a deal breaker. Visit a running specialty store and let them do their job: fit you with the best shoes. To read a more detailed review of each shoe, visit runningproductreviews.com.

Fall 2014

Best Shoe Neutral

Brooks Glycerin 12, $150

Fall 2014

Best Value Sketchers GOrun Ultra Extreme, $85

Other NEUTRAL Noteables

ASICS Gel-Cumulus 16, $115 ASICS Gel-Nimbus 16, $150 ASICS Gel-Pursue, $110 Brooks Ghost 7, $120 Mizuno Wave Enigma 4, $140 Nike Air Zoom Pegasus 31, $100 Saucony Ride 7, $120 96 • austi nf Itm agazin e .com • 09.2 014

Fall 2014

Best

Renovation

Adidas Adizero Boston Boost 5, $120

Fall 2014

Best New Shoe

Hoka One One Huaka, $150

Fall 2014

Best Shoe performance

Newton Kismet, $129

MOTION STABILIZING Shoes

Other PERFORMANCE Noteables

Adidas Supernova Boost Sequence 7, $130 Nike LunarGlide6, $110

Mizuno Sayonara 2, $120 Newton Fate, $129 Puma Mobium Elite Speed, $110 Saucony Cortana 4, $150 Saucony Kinvara 5, $100 09.2 0 14 • au stinfI tmagaz ine.c o m • 97

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Training for Life: Exercises to Combat Stress

Movement is medicine for the body and mind By Joanne Blackerby

veryone wants a quick fix to body and brain challenges. The perfect workout is simple—just move. Those engaged in routine physical activity tend to have an easier time coping with daily stress and focusing on required tasks and challenges and, overall, experience a better quality of life. While many pay attention to the role of exercise in weight loss and physical conditioning, the impact it has on the neurological and biochemical systems of the body is often, not surprisingly, overlooked. For those challenged by chronic stress or mood disorders, regular exercise can seem like just another item to add to an already overwhelming to-do list. It is important to understand the difference in coping well and barely coping. Stress can manifest as a lack of self-esteem and self-control. People managing high levels of stress often experience feelings of depression and anxiety, a short attention span or difficulty focusing, and difficulty organizing, planning, and managing life in general. Fortunately, exercise has profound measurable effects on the entire body, from the inside out. Regular exercise strengthens the heart, increases energy 98 • austi nf Itm agazin e .com • 09.2 014

levels, lowers blood pressure, improves muscle tone and strength, increases bone density, and reduces body fat. Exercise helps everyone look better and feel better, and it has a profound effect on the brain and mood, particularly in these areas: • Improved Vitality. Research shows that regular activity stimulates the body on a cellular level. To meet the demands for oxygen and energy production while exercising, the cardiovascular system works harder and heart rate increases. An increase in heart rate stimulates blood cell activity and production. Increased blood cell activity stimulates increased brain activity, which stimulates endorphins—and the whole cycle repeats itself over and over. Imagine a dance party. The whole body pulsates with energy and life. The body is invigorated and vital, as it was intended to be. Regular, moderate-intensity exercise activates the body’s natural chemical balance system: endorphins, dopamine, norepinephrine, and serotonin. Together, these chemicals elevate mood and help contribute to an overall positive sense of self-esteem and self-efficacy. Simply put, in response to

regular exercise, the body not only looks better and feels better—it is better. • Better Sleep. Exercise helps the body blow off energy. Increasingly, studies show that exercise has a relaxing effect on the body. Mind and muscle tension are reduced with exercise. Maintaining a regular exercise program assists in the regulation of body temperature, musculature recovery, and tension management. The bottom line is the body needs adequate rest to manage the demands of daily life. Think of the stressed body as a tightly wound spring: on alert and never at rest, ready to react at any moment, both mentally and physically. Without adequate rest, recovery, and sleep, the body is deprived of the chance to rest and repair itself, absorb new information, or manage tasks and demands. All of the body’s energy is diverted to managing life at the moment, which results in a chronic crisis cycle in which all systems shut down and focus only on crisis management. The body responds by working 24/7 to survive. Without an energy outlet, all systems fail. The Workout Solution The human body is a dynamic bundle of energy systems that are designed to move. In this fast-paced world, workers are often seated and still. Exercise and movement can be mistakenly placed on the leisure or hobby list rather than viewed as vital to health and daily function. Reframe exercise. Consider it urgent and important. Place a daily workout at the top of each day's to-do list and make it just as important as any work or home maintenance responsibility. It is a priority, no less important than sales quotes, client meetings, or housekeeping. You are deserving. Your life is valuable. The best thing to do is start moving. Find an enjoyable activity and set daily, incremental reminders to get up and move. The effects of exercise are cumulative. That means even short walks around the office throughout the day, taking the stairs rather than the elevator,

vacuuming the house with gusto, or mowing the lawn, all add up to increased health. The best exercise is, simply, exercise. That said, two specific types of exercise that can help combat stress are agility training and intervals—these workouts give a fast-paced activity to concentrate on, taking the mind off the day's stressors. 1, 2, 3, 4 Agility Ladder Drill Workout Agility ladders are primarily used to train for speed. (No access to an agility ladder? Use chalk on the sidewalk—just like hopscotch!) Facing the side of the agility ladder, touch in and out of each box as follows: 1 foot in each box 2 feet in each box 3 steps in each box (left-right-left) 4 steps in each box (left-right-left-right) Repeat this drill on both sides of the ladder. Bodyweight Circuit 10 push-ups 10 squats 10 skater lunges to the right 10 skater lunges to the left 10 seated tricep dips Repeat 5–10 rounds Set a timer and repeat the drills in order given. How many times can you complete the set in 10 minutes? 20 minutes? How did you do? Remember, everyone is worth 30 minutes of personal time. The important thing is to incorporate whole-body movements that are enjoyable and that are appropriately challenging. Exercise should be enjoyable. Choose what you like to do so you will stick with it. Your body will feel better with movement. Your life will be better for it. afm 09.2014 • au stinfI tmagaz ine . c o m • 99

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Running to Race Training for a night trail race offers a wise alternative to running in summer heat By Erik Stanley

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ummers are hot, and most runners tend to find themselves struggling to even get out of the door. For some who train with Trail Roots, gearing training toward a race goal like the Capt’n Karl’s Trail Series helps them stay on a running schedule through the summer months. The best part about the Capt’n Karl’s series is that the races start at 7 p.m., just before sunset, and last throughout the night. There are four races, each with a 10K, 30K, and 60K distance option (and even a free kids’ K), and the summerlong series offers many benefits: structure for those struggling with motivation in the summer, practice in night running for folks taking on ultra-marathon distances, and a break from the scorching heat for everyone.

So before signing up for the next night race, consider some of these tips:

Diet Many runners are used to racing early in the morning, when they can get by with eating a banana, some toast, or a bowl of oatmeal before racing. If you try to eat light before a night race, you will be completely zapped of energy before the finish. Comsume a fairly normal diet the day leading into the race. I tell my runners to eat their regular breakfast, a larger-thannormal lunch around 1 p.m., and follow with a nice snack around 4 p.m. (those with sensitive stomachs may want to avoid heavily acidic foods during lunch or for a snack). I typically eat my last snack or meal three hours before a race; this gives the food enough time to settle as well as provides the energy needed to complete the race. Preparation Familiarize yourself with the trail. If possible, visit the course once or twice before the race date (each of the four Capt’n Karl’s races, for example, is in a different location). This will help with a few potential problem areas. First, it will ensure that you know where to go and where to park, as well as what amenities the location has to offer (bathrooms, showers, camping, shade). Visit the park around a similar time to race start to practice running in the evening and managing food and hydration, both in preparation for and during the run. You can also test out running in the dark. Being alone on a trail at night can be scary for many runners. I admit that I can get scared running alone on the trail at night, too, so I tend to take my dog as company photography by Travis Perkins

(or just run really fast). While the Capt’n Karl’s series doesn’t allow dogs on any of the race courses, spending more time out in the dark will help calm nerves and make running in the dark more comfortable on race night. Finally, it is a good practice to test out your equipment. You don’t necessarily want to show up to a night race with a brand new headlamp or flashlight. Be sure you know how to change batteries in your equipment and that wearing or holding your light source is comfortable. Pacing “Don’t go out too fast” or “Save your energy; it’s a long race” are two common pieces of advice for runners. These hold true for night races and especially for ultra distances, which are 50K (approximately 31 miles; a marathon is 42K, or 26.2 miles) or longer. In a 10K, it’s possible to go out hard and hang on for the final few miles. In a 60K, however, going out hard and blowing up at mile 15 puts a runner in a tough position, because there are still 22 miles remaining. Though it’s evening at race start, it is still hot, and as the sun goes down, it will cool off. As the light fades and the headlamps come on, terrain gets trickier. There is much working against achieving a negative split in a nighttime trail race, but successfully managing your energy will enable a strong finish and a happy body. afm

ROGUE KNOWS

FIT.

GET $20.15 OFF AUSTIN MARATHON OR HALF MARATHON TRAINING! USE CODE: rogueatx15 @ ROGUERUNNING.COM Programs begin September 6, 2014

The final race in the Capt’n Karl’s is on Sept. 6 at Reveille Peak Ranch in Burnet, Texas. For background information on the Capt’n Karl’s series, read AFM’s article, “Trail Runners Take on the Dark Side with Capt’n Karl’s Race Series” at austinfitmagazine.com 09.2 0 14 • au stinfI tmagaz ine.c o m • 101

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Workout

Rebuilding Movement for Active Recovery Target specific movements to rebuild the body for better training and performance By Diane Vives, M.S., C.S.C.S., N.S.C.A.-C.P.T.

ne of the most overlooked aspects of training is the need to focus on recovery and regeneration. It is often thought of as “backing off” or “taking time off” from goal-specific training, but the reality is that this is a great opportunity to rebuild movements that may break down. A functional movement screen (FMS) allows fitness professionals to quickly zero-in on appropriate priorities that help people become more durable and adaptable. If you do not have access to the FMS, you can simply target movements you struggle with when competing or training. In either case, the objective here is to look at components that can rebuild that movement and provide examples of how these components may benefit longterm success. The elements of human movement are mobility, static motor control (stability), and dynamic motor control (stability). These allow for coordinated movement patterns and give the ability to overload those movements to gain strength and speed. Here are examples of how to take a targeted movement objective and then give training exercises that work toward rebuilding or fortifying the movement pattern needed to execute the skilled movement. 102 • austi nf Itm agaz in e .com • 09.2 014

photography by Brian Fitzsimmons

Mobility

Leg Lock Bridge

Purpose: To focus on the mobility needed for full hip extension without substituting dysfunctional lumbar extension. The opposing flexed hip to the moving hip extension stabilizes the lumbar region, allowing the hip to focus on the full range of motion. Movement: • Start by lying on your back with one knee pulled toward the chest so that a small ball or rolled towel can be held between the thigh and rib cage. The opposite knee is bent, with the heel placed firmly on the ground and toes up. • Keeping the ball pinned in between thigh and rib cage, extend the opposite hip until the knee, hip, and shoulders are aligned. • Make sure to achieve the full range of motion and finish the hip extension. Tweak Down: If you have a problem holding the ball in place, assist the position by reaching around your thigh to hold your leg in flexion.

workout VIDEO Watch all of the exercises being performed on our website. austinfitmagazine.com/videos/

performed by Kiel Anderson at HEAT Bootcamp

Static Motor Control

Half-Kneeling Side Toss

Purpose: To set the half-kneeling position that achieves a narrow stance with opposing hip flexion and extension in the lower body base of support. Maintain this base without allowing any movement, and challenge static motor control of the hips with a upper body dynamic movement with the toss in the frontal plane (side to side crossing the narrow base).

Movement: • Start in a half kneeling position with the hip and knees at 90 degrees of flexion. Feet should be just inside hipwidth apart to create a narrow base. • Your stance should be parallel with a wall or use a partner to catch and return the ball. • Load the med ball horizontally at chest level away from the wall, then quickly perform a side toss, releasing so that the ball rebounds directly back to your hands. • The most important part of this drill is to maintain a still and stable base while performing each repetition of the side toss. Tweak Down: Substitute a band to load a slight torso rotation in front of the torso instead of the dynamic side toss with med ball. Tweak Up: Use a split squat stance instead of the half-kneeling stance. 09.2014 • au stinfI tmagaz ine . c o m • 103

Workout

Dynamic Motor ControL

Split Squat with Band

Purpose: To apply reactive neuromuscular training (RNT) in order to “pull individuals back into their mistake” so that the body reflexively corrects, assessing needed strength and sequencing to perform good technique and form. This can be used with a common mistake in decelerating the running motion—the front knee is excessively loaded while it caves inward due to a lack of dynamic motor control of the hips.

Movement: • Start in a tall split stance, placing the band just above or below the knee. The resistance should apply tension to the knee’s inside (or medial) direction. • Perform a split squat by flexing at both hips and knees to drop the center of mass directly down toward the ground. • Effort should be felt in the hips to maintain ankle, knee, and hip alignment throughout the movement. • Return to start in a tall split stance with hips and knees extended. • Make sure the tension created by the band gives just enough tension for a challenge but not so much that proper technique of the split squat can’t be performed.

his strategy for active recovery allows you to accomplish extremely important work while resting from higher intensity loads. You can take this approach to rebuilding or fortifying foundational movement ability, and the payoff for performance will be well worth the investment in time 104 • austi nf Itm agaz in e .com • 09.2 014

Target Movement Skill

5-Yard Stop Drill to Cone

Purpose: To establish good stopping mechanics, which are key to multidirectional speed and agility. This is a common place where mistakes are made, and individuals are vulnerable to injury when there is weakness, lack of motor control, and improper technique. This skill crosses over into multiple sports and fitness activities.

Movement: • Place a cone or target object 5 yards away from the designated starting point. • Take 3–5 quick steps toward the cone; when you are within 2 steps of the cone, drop your center of mass as you decelerate. • You should end up in a narrow base lunge position with the leading leg and arm on opposing sides, just as in running. • Make sure the foot, knee, and hip are facing forward and not turned inward as you stop. • Torso should be slightly flexed forward but not collapsed forward and touching the thigh at any point. • Hold the position to establish a proper stopping posture, then back pedal, taking easy and relaxed steps to return to start. • Perform the drill with both the right and left leg leading at the stopping point.

and attention. Whether a movement screen is used to find specific priorities or generally target key movements, identifying key components will allow your body to better adapt and endure your favorite method of training for performance. afm

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Coach Carrie

Coach Carrie’s Half Ironman Q&A Prepare to master your race with these tips on logistics, nutrition, and race day strategy By Carrie Barrett

f you've been following along with my Half Ironman training plan over the last few issues, you've no doubt built the aerobic endurance to a successful 70.3 mile trip to the finish line. This distance is unique in that it requires a combination of both strategic pacing and careful energy balance so that you don't push too hard in the early hours of a long day. Of course, the tendency when we race is to go out fast. It's a race after all, right? Well, yes, the Half Ironman is most certainly a race, but one that requires a tremendous amount of self-awareness and control. As I tell my athletes during pre-race meetings, don't burn your matches too soon. (There she goes again talking in metaphors...) Think of your race day as a book of matches. Every time you make a surge or get out of your comfort zone, you burn a match. Unfortunately, there are only so many matches you can

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burn before your matchbook is empty and the fire goes out. That's when you see self-defeated people walking when they should be running. They burned their matches too soon. Most race-day woes don't stem from lack of fitness. If you've been following the multi-week plan, you'll have plenty of endurance to get through the day. Most issues, unfortunately, stem from lack of proper fueling and proper pacing, and that is the key to mastering the Half Ironman distance. So, how do you go about mastering your day? Well, I gathered and answered some common questions from athletes about this distance that address logistics, nutrition, and pacing. Yes, I even address the embarrassing issues too. If you have additional questions, feel free to write me at: coachcarrie@austinfitmagazine.com.

How much do I eat during the race, and how?

This one is tough to tackle because caloric needs are so individual and based on height, weight, gender, sweat ratios, race intensity, and the amount of calories you burn per hour. As a general rule and basic starting point, I encourage athletes to keep track of calories burned on long bike rides and long runs. For example, if you ride for three hours and burn a total of 1,200 calories, you burn, on average, about 400 calories per hour. Start by taking back about 50 percent to 75 percent of that amount per hour (200300 calories), mostly in carbohydrate* form that instantly replenishes your glycogen stores, the body's primary fuel source during high intense activities. Begin on the low end and experiment from there. Are you still hungry? Is your performance suffering? Do you feel a bonk coming on? Are you starting to get “hangry” and disoriented? If you're asking yourself, “Why am I doing this?” you probably need more calories. The form of nutrition you use is also highly individual from new-fangled concoctions to old school gummy bears. Some prefer to use solid nutrition like bars, sport beans, gels, and even PBJ sandwiches. Others prefer powders that can be mixed with water. Brands like

Carbo-Pro, HEED, Infinit, Skratch, and others provide calories in an easily digestible form. Trial and error is very important here as everyone's tummy and digestive tract behave differently. Ultimately, you want to find something that works well with you and provides you with sustainable energy throughout your ride. Another great nutrition tip is to set an alarm on your watch that beeps every 15-20 minutes during the race to remind you to eat and drink. Our stomachs work on a slow drip system, which means they can only digest a little at a time, especially during vigorous activity. Don't try to eat everything at once. An audible alarm will help remind you that it's time to eat.Yes, it sounds Pavlovian, but it works. It's highly important to practice your nutrition plan as much as possible during training. Nothing derails race day like a nutrition plan and a stomach gone sour. * There is also a trend of fat-efficient athletes who supplement their nutrition using mostly fat as fuel. This requires several months of training and adaptation. I don't

necessarily advise it for beginner triathletes or those new to the HalfIronman distance.

How much do I drink?

Are we talking about pre-race wine, or raceday nutrition?! (Just kidding! Sort of...) Austin-based registered dietitian and ultra-endurance athlete Meredith Terranova recommends a minimum of 20–30 ounces of water per hour, especially if you are training and racing in warmer climates. However, she adds, always allow thirst to be the overriding factor. If you are feeling good and drinking regularly (minimum of 16 ounces per hour), it may not be necessary to push for a particular limit of fluid. Sometimes people get so caught up in hitting a certain number that they end up overdrinking. This can sometimes lead to electrolyte imbalance and GI distress. Bottom line? Practice and know the signs of dehydration. Another training “best practice” is to do a sweat test before every long bike or run. Weigh yourself before a workout, keep track of how much water is drunk during

16 Weeks to Half Ironman

Weeks 14–16 (09/01–09/22)

Details of each workout will be on the Interactive Training Plan.

Week 14 (09/01–09/07)

Week 15 (09/08–09/15)

Week 16 (09/16–09/22)

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Rest/Core/ Flexibility

Bike: 60 minutes total 20 minutes easy/20 minutes RPE 6-8/20 minutes easy

Swim: 1800 Run: 7 miles total run, 2 easy, 3 miles fast, 2 miles easy

Bike: 45 minutes total Include 4 x 3 minutes hard/2 minutes recoveries

Swim: 1300 Run: 6 miles (RPE 3–5)

Long Bike: 45 miles Run: 20 minutesutes off bike

Long Run: 14 miles

Rest/Core/ Flexibility

Bike: 50 minutesutes total 15 minutes easy/30 minutes RPE 6-8/15 minutes easy

Swim: 1600 Run: 6 miles total run, 2 easy, 2 miles fast, 2 miles easy

Bike: 45 minutes total Include 8 x 1 minutes hard/1 minutes recoveries

Swim: 1200 Run: 4.5 miles (RPE 3–5)

Long Bike: 25 miles Run: 15 minutesutes off bike

Long Run: 6-8 miles

Rest/Core/ Flexibility

Bike: 30 minutesutes total 10 minutes easy/10 minutes RPE 6-8/10 minutes easy

Swim: 1300 Run: 5 miles total run, 2 easy, 1 mile fast, 2 miles easy

Bike: 30 minutes total Include 4 x 90 sec hard intervals/90 sec recovery

Swim: 800 Run: 3 miles (RPE 3–5)

REST AND RACE PREP

RACE DAY!

RPE = Rate of Perceived Exertion (1 is super easy – 10 is incredibly difficult) Core or Flexibility Work = Can include activities like yoga, Pilates, stretching, and functional movement training 09.2014 • au stinfI tmagaz ine . c o m • 107

Coach Carrie that workout, and then weigh again immediately afterward. If your weight stays constant (no loss, no gain), you nailed your hydration. If you were one pound down, you were approximately 16 ounces of water short (16 ounces equals one pound). Once you start losing a few pounds of water weight, performance diminishes greatly and serious dehydration becomes a risk. Therefore, know your sweat ratio in a variety of weather conditions and practice taking in the amount of hydration needed to keep your body moving.

Is strength training really that important?

Is the Pope Catholic? Absolutely. I know it seems like you don't have time in between all of the swimming, biking, and running, but functional strength training is so vital to building power and avoiding injury. I use the terms “strength training” and “functional movement” loosely, but essentially, any cross-training activity that moves your muscles in different planes of motion will benefit you in the long run. Yoga is great for flexibility and restoration. Pilates helps build your core. Weight lifting and CrossFit build strong glutes, quads, and other muscles used in triathlon. Think about the common injuries that plague triathletes: hips, knees, pirifomis, IT band—all of these can be strengthened with regular strength training. As little as one hour per week could save you months of being on the injury reserve list. Become a strong three-dimensional triathlete and build your dream race on a strong foundation.

Should I change into running shorts for the run?

Too bad there aren't phone booths in transition, or we'd all be like Superman. Changing attire is certainly a matter of preference, but for the most part, most athletes do the entire race in their triathlon-specific shorts and jersey. Triathlon apparel is designed to be worn for all three sports. If you're going for a specific time or podium finish, every second counts and you don't want to waste precious time changing outfits. If, however, you'd be more comfortable changing into some running shorts, go for it. Find out first if your race will have separate

men's and women's changing tents. You can be DQ'ed for getting naked in transition. (Dang it!)

Final Tips:

Because the Half Ironman is typically a five- to eighthour day, bring sunscreen and apply in transition. Many races have volunteers who will even do that for you. Also, make sure you apply plenty of body glide or vaseline for those sensitive places that are prone to chafing. I still have wetsuit hickey scars and permanent tattoos on my bra line from hours of rubbing and chafing. Again I ask, why do we do this? Practice changing a flat tire. This is a huge mistake that both rookies and veterans make way too often. No one wants a flat tire, that's for sure, but it's part of the risk and reward of this sport. Knowing how to change a flat in five to ten minutes can save you 30 minutes or more of waiting for a support vehicle to show up. You're spending thousands of dollars on this one race day. Don't waste it by not knowing this one simple skill. Have fun and enjoy the day, no matter what it brings! I assure you, it rarely goes as perfectly as you plan, but it can and will be one of the greatest accomplishments of you life. Now ask yourself, “Why do we do this again?” Because we love it. afm

To read an extended version of the Q&A visit austinfitmagazine.com

Download the entire Half Ironman training program on Training Peaks here: http://ow.ly/x114J

108 • austinfI tmagaz ine.c o m • 09.2014

09.2 01 4 • au stinfI tmagaz ine.c o m • 109

Events Featured WELL Conference

Food and Drink

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September 12-14 Fit Foodie 5K Race Weekend This new-to-Austin three-day celebration of food fitness presented by Cooking Light and Health magazines kicks off on Friday night with a VIP cocktail party featuring celebrity chefs before the 5K race on Saturday morning. Afterward, racers and spectators can enjoy the Finisher’s Village where local chefs will whip up food, and beer and wine samples are served. Sunday morning’s activities include a variety of options, such as a sunrise yoga class, a power systems obstacle course, and boot camp. Register online. fitfoodierun.com

Arts September 12-13 Mortified A cast of average adults brings to life some uncomfortable childhood moments through artifacts of their younger years—journals, art, poems, and home videos—to share their shaming stories with the audience. The nationwide production, the largest project of its kind, has been commended by Entertainment Weekly, This American Life, and Newsweek. The Austin chapter hosts events this month at the 29th Street Ballroom; shows start at 7:30 p.m., with an additional 10:30 p.m. show on Saturday. Tickets are $12 in advance and $15 at the door. getmortified.com 110 • austinfI tmagaz ine.c o m • 09.2014

September 21 Austin Museum Day The Austin Museum Partnership hosts Austin Museum Day each year on the penultimate Sunday of September to provide free access to community museums. More than 40 institutions provide exhibits and activities for children and their families to take advantage of Austin’s rich resources in history, science and art at no charge. austinmuseums.org/ museumday/ September 27-28 Old Pecan Street Festival Located in Sixth Street’s Historic District, Old Pecan Street Festival offers a unique opportunity to view and buy incredible work from hundreds of local and national artists. Stroll through the streets, listen to live music from more than 60 Austin musical acts, and enjoy fun activities such as street magicians and petting zoos. This free festival starts at 11 a.m. on both Saturday and Sunday. oldpecanstreetfestival.com

Lifestyle September 16 WELL Conference How can your workplace promote wellness? What can you do to inspire staff to live a healthier lifestyle? How can your business encourage movement throughout the day? Join inspiring speakers, including Austin’s own Rip Esselstyn (author, Engine 2 Diet) and Vicki photography by David Ingram

Featured Lone Star Le Mans

Parson (director, Butler Community School, Ballet Austin) for seminars, discover local wellness providers, sample healthful eats, and network with the industry’s business leaders. 8:30 a.m.–1 p.m., Brazos Hall, Austin; schedule details and registration fee information can be found online. welltransformation.com September 20 Wobeon Fest After a successful first year, Wobeon Fest is back for another year of fantastic world music. The 2014 lineup features groups such as Anthropos Arts Orchestra, Dendê and Band, Hoba Hoba Spirit, and many more. Held at the Asian American Resource Center, the festival seeks to bring attention to the rich cultural heritage behind the music of local and international artists from countries including Colombia, Morocco, and Brazil. wobeonfest.com

and wellness. Whether a first timer, a yoga enthusiast seeking a different experience, or simply a stressed-out citizen, there’s something to meet everyone’s needs. Classes are offered from early in the morning to late at night and vary in style (including Hatha, Chakra, and Bikram); sessions range from 60 to 90 minutes. freedayofyoga.com September 5 Zilker Relays For more than a decade, the Zilker Relays has celebrated fitness and team participation with this fun, family-friendly event. Form a team of four and come enjoy an evening of live music and excitement. The relay course covers about 10 miles through Zilker Park, and the festival-style home base for relay participants turns the Friday night event into the perfect way to unwind after a long week. The relay will run from 6-10 p.m. Teams can register online. zilkerrelays.com

September 27 AustOberfest September 19-20 Central Texas celebrates its Lone Star Le Mans German heritage with a day Enjoy a weekend at Circuit of beer, bowling, music, and, of The Americas watching Submit your event of course, sausage. Food Le Mans prototyes and online at is provided by some of austinfitmagazine.com GT Le Mans cars take Texas’ best meat producers, the track for America’s including Blacks BBQ, only exhibit; featured The Best Wurst, and Louie races include the FIA World Mueller. Enjoy a sausage tasting Endurance Championship and from 1-5 p.m. and live music until 11 Tudor United Sportscar Championship p.m. Proceeds benefit Foodways Texas. as well as the Continental Tire Sportscar Get there early to secure your sausage. Challenge and the Porsche GT3 Cup saengerrunde.org Challenge USA. Races start as early as 8 a.m., and the event concludes with a 6-hour endurance grand finale. Catch evening fireworks, up close and personal experiences with the drivers, and Blue Oyster Cult at the September 1 Austin 360 Amphitheater while you’re there. Free Day of Yoga circuitoftheamericas.com Austin’s yoga studios open their doors this Labor Day to all for free relaxation

Sports and Outdoors

09.2 0 14 • au stinfI tmagaz ine.c o m • 111

Rides&Races Featured Back to the 80s 8K

SEPTEMBER

September 14 Back to the 80s 8K Cedar Park, TX • rft80s8k.com

September 1 TriRock Austin Triathlon (Race 5 in the Texas Tri Series) Austin, TX • trirock.competitor.com/austin/

Colin’s Hope Kids Triathlon Austin, TX • colinshope.org

September 5 Zilker Relays Austin, TX • zilkerrelays.com

Pflugerville Pfun Youth Tri Pflugerville, TX • trisportevents.com/ PvilleYouthTri.html

September 6 FrozenHot Chocolate 10/5K/1.5 Mile Walk COTA, Austin, TX • hotchocolate15k.com

September 16 Splash-n-Dash Series (third Tuesday of every month, through September) Austin, TX • splash-n-dashseries.com

Capt’n Karl’s Night Time Trail Series: Reveille Peak Ranch 60K, 30K, 10K Burnet, TX • runthehillcountry.com September 7 Brain Power 5K Cedar Park, TX • brainpower5k.com/ September 13 The Fit Foodie 5K Austin, TX • fitfoodierun.com Athleta Esprit de She Austin Cycle Tour Austin, TX • espritdeshe.com Austin Central Texas Tour de Cure Reunion Ranch, Georgetown, TX stopdiabetes.com/cttourdecure Neon Dash 5K Night Run Travis County Expo Center, Austin, TX neondash.com/ 112 • austi nf Itm agaz in e .com • 09.2 014

Bubble Run Travis County Expo Center, Austin, TX bubblerun.com

Race #1 in the ADC presented by Austin Fit Magazine

September 20 2014 Car2Go Marathon Relay benefitting Livestrong Austin, TX • livestrong.org/events/1771/ Infected 5K San Antonio, TX • carreraraces.com/ theinfected.asp#location 3rd Annual Aquarena Springs Tri San Marcos, TX • rotarysanmarcos.com/ RotaryTri.html Terra Firma XTERRA Run 15K & 5K Smithville, TX • terrafirmaracing.com/view. asp?id=144 September 27 ROC Race 5K Obstacle Course Circuit of The Americas, Austin, TX rocrace.com

Kerrville Triathlon (Race 6 in the Texas Tri Series) Kerrville, TX • kerrvilletri.com September 30 FIVE55 Series: 500m & 5K Run/1500m Swim & 5K Run Pflugerville, TX • five55series.com

OCTOBER October 4 Austin Wicked Wine Run Spicewood, TX • wickedwinerun.com October 5 Tiara 5K Pflugerville, TX • tiara5k.com Meet Your Maker Off-Road Challenge Marble Falls, TX • camppeniel.org/adv.-race October 11 Plum Creek Challenge: 10K, 5K, 3K, and 1K Kyle, TX • hootenannyonthehill.com/id21.html Outlaw Trail Cycling Tour Round Rock, TX • roundrocktexas.gov/home/ index.asp?page=635

Cash. Keys. Phone. ID.

October14 FIVE55 Series: 500m & 5K Run/1500m Swim & 5K Run Pflugerville, TX • five55series.com

November 2 Run by the Creek 5/10K Dripping Springs, TX • runbythecreek.com

October 17 5th Annual Capital to Coast Relay Austin, TX • capitaltocoastrelay.com

Zombie Marathon/Half Marathon/10K/5K San Antonio, TX • iranmarathons.com/October

October 18 Frankenthon Monster Marathon Cedar Park, TX • frankenthon.com Ragnar Trail Hill Country Flat Rock Ranch, Comfort, TX ragnartrail.com/locations/hill-country-tx October 18-19 24 Hours of Rocky Hill Mountain Bike Race Smithville, TX • rockyhillranch.com October 19 Hill Country Marathon Marble Falls, TX • runthehillcountry.com

CHOSEN Full and Half Marathon New Braunfels, TX chosemarathon.com

November 8 2014 Step Out Walk/Run Austin, TX • stepout.diabetes.org Wurst 5 Mile Run New Braunfels, TX • athleteguild.com/running/ new-braunfels-tx/2014-wurst-5-mile-run Dirt Trails & Pony Tails 5K & 10K Austin, TX • trailheadrunning.com/dirttrails Tour de Gruene Bike Race Gruene, TX • tourdegruene.com November 9 YogaRUNga 10K & Half Marathon Austin, TX • bluehoneyyoga.com/ yogarunga

Submit your ride or race online at austinfitmagazine.com

October 26 Run for the Water 10K, 5K, Kids Run Austin, TX • gazellefoundation.org/ runforthewater/ Race #2 in the ADC presented by Austin Fit Magazine

October 28 24 Hours of Rocky Hill Bike Race Smithville, TX • terrafirmaracing.com/view. asp?id=45

NOVEMBER

™

October 25 Marathon2Marathon Marathon, TX marathon2marathon.net

Cactus Rose (100 mile, 50 mile, 4x25-mile relay) Hill Country State Natural Area, Bandera, TX • tejastrails.com

Latino Leaders of America 2nd Annual 5K Walk-Run-Lead 5K Cedar Park, TX • latinoleadersofamerica.org

Carry all of your running essentials!

November 22 Texas Trail Runner’s Endurance Run Huntsville, TX • solerssports. com/events/texas-trailsendurance-runs/

Wild Hare Trail Run 50mi/50K/25K/10K Warda, TX • tejastrails.com/WildHare Reveille Peak 100K Mountain Bike Race Burnet, TX • terrafirmaracing.com/view. asp?id=81 November 27 ThunderCloud Subs Turkey Trot Austin, TX • thundercloud.com/index.php/trot Cedar Park Turkey Day 5K Cedar Park, TX • cedarparkturkeyday5k.com

November 1 Jack O Lantern Marathon/Half Marathon/10K/5K San Antonio, TX • iranmarathons.com/October

www.spibelt.com 866.966.4440

Jameson 5K Run and 1 Mile Mosey Georgetown, TX • jameson5k.com 09.2 0 14 • au stinfI tmagaz ine.c o m • 113

Made in Austin

DISCOVER!

A Sweet (and Steep) Way to Run 7 Miles

The Barton Hills Lollipop Loop, with coach Al Cumming of Al’s Ship of Fools “The Barton Hills Lollipop Loop is one of my favorite ways to run seven miles,” said Al Cumming, namesake and coach behind the free Austin running group Al’s Ship of Fools. “I love the challenge of the route—of working so hard up all the hills and then coasting down them on the way back. It’s a great sense of accomplishment when you finish.” Anywhere from 30 to 50 runners join the “Ship” on their Saturday morning runs.

tart the route at the 0-mile marker at Auditorium Shores or from the 2-mile marker— “the Rock” —underneath the MoPac bridge. When the footbridge crosses over Barton Creek on the Lady Bird Lake trail (mile marker 1), head south. Stay to the right as you pass under Barton Springs Road and run alongside one of Austin’s most popular swimming holes, Barton Springs. Keep left on the trail and continue running through Zilker Park. Then, get ready to climb. Once the trail dumps out onto Barton Hills Drive, you’ll face 114 • austi nf Itm agazin e .com • 09.2 014

the first hill, and it’s a steep one. “It’s either the worst or the best hill, depending on your point of view,” Cumming said. Because there’s very little traffic on the wide, oak-tree shaded Barton Hills Drive, it’s a safe early morning or late afternoon run. For some of the group members (called “Shipmates”), 5 miles of hills aren’t enough, so they insist on taking a left turn at Wilke Drive and incorporating some hill repeats. Finally, the Ship arrives at the “pop” on Barton Hills Drive that turns group members around— literally and figuratively—to send them running back in the direction they came. “There have been some newbies who haven’t seen anyone running ahead and have mistakenly run the “pop” a couple or several times,” Cumming said. The more miles, though, the merrier. Cumming’s motto, taken from Austin running coach Jimi Heerwald, is simple: “Run every chance you get.”

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In addition to road runs such as the Lollipop Loop, Al’s Ship of Fools hits the track at O’Henry Middle School for speed work on a regular basis.

photography by Jillian Jacobs

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