NFit Man July/Aug 2013 by NFit Magazine

NFitMan GOING PRO COACH TIM HANKINSON ON PRO SOCCER

A MAN’S GUIDE TO FITNESS

JULY/AUGUST 2013

ELEVATE YOUR HEALTH RAW JUICE FASTING

TRUST THE PROCESS DECIDING TO REACH YOUR GOALS

PASSION IN ACTION SAN ANTONIO’S DOT COM GUY

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JOEL SAUCEDA

ON HIS COMMITMENT TO BOTH CYCLING AND BUSINESS

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july/ august 08 feature

- Getting athletes back in the game

10 a better you

- Elevate your health - Trust the process

20 success story

- Staying the course

22 outoor fitness

- Going pro

24 expert talk

- Ask the experts

32 foodies

- Greek salad

33 spirits

- Enchanted Rock skinny pomegranate martini - Rebecca Creek whiskey spirit splash

34 events

- Benefiting Iron Monica - Fitness around San Antonio

San Antonio's Dot Com Guy

Joel Sauceda talks combining his passions for cycling and business.

Cover and table of contents photography by: Josh Huskin

2013 contents

NFitMan july/august 2013

Eliot Garza

CEO / NSIDE Media Productions

liz whittaker Publisher

editorial director Kelly Hamilton

executive editor erin o’brien

creative director Elisa Giordano

graphic designers

damaris fike, cristina villa hazar

International Marketing Account Sales Anabelle Rodriguez

account executive brian conness

sales and marketing assistant kylee overman

executive assistant Ashley Gray

administrative assistant jose d. munoz

contributing writers

Sean Burton, Paige Crawford, Shana Hamid, Deborah M. Martin, Josh Taylor

photographers

Josh Huskin, Robin Jerstad, oscar lopez, Debbie Weber

FITNESS

DOESN’T START WITH THE WEIGHTS OR THE SHOES, IT STARTS WITH THE MIND.

LIZ WHITTAKER liz@nfitsa.com 210.621.7301 6

NFIT MAN september / october 2012

editorial interns paige crawford katrina torres

www.getnside.com

For advertising information, please call 210.621.7301 or email liz@nfitsa.com.

For editorial comments and suggestions, please send emails to kelly@getnside.com. to reach us: 18402 U.S. Highway 281 N, Ste. 201 San Antonio, Texas 78259 Phone: 210.298.1761 Fax: 210.568.6630

GET FIT WITH

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 feature

Getting Athletes

Back in the Game Leading health care provider Airrosti Rehab Centers joins the San Antonio Talons medical team. Special to NFit

About Airrosti Airrosti Rehab Centers (Airrosti), headquartered in San Antonio, is a health care group that employs and trains skilled providers who specialize in delivering high-quality, outcome-based, musculoskeletal care. The company’s strict adherence to quality care standards across their provider network significantly reduces costs and recovery times for patients and prevents unnecessary MRIs, pharmaceuticals and surgeries. Many patients experience significant improvement in range of motion and a return to normal activity, often within only three visits (based on patientreported outcomes). As of February 2013, Airrosti has 117 current locations across Texas, Oklahoma, Virginia and Ohio, as well as new expansion scheduled for Washington and Illinois.

Airrosti Rehab Centers, a leading health care group based in San Antonio, will now be part of the medical team for the San Antonio Talons, along with their practice partners at North Hills Family Medicine and Dr. Brad Tolin from the San Antonio Orthopedic Group. “We are very pleased with the partnership we now have with the Talons,” Airrosti CEO Kelly Green said. “Airrosti is thrilled to provide support to these athletes –

chance for getting out of pain quickly and back on the field to do what they love.” Airrosti was part of the onsite medical staff during the 2012 Reebok CrossFit Games finals and will be leading athlete services at this year’s games. Airrosti has extensive experience with other athletic groups and teams, from professional sports to youth athletics. “Airrosti will work closely with the Talons Sports

“Airrosti is thrilled to provide support to the Talons during the 2013 season.” showcasing our ability to quickly and efficiently resolve soft-tissue injuries – during the 2013 season.” Airrosti employs and trains skilled providers specializing in delivering rapid recovery from musculoskeletal injuries and conditions. The company’s mission is wholly focused on making a positive difference in the lives of its patients, many of whom are athletes. “We never want our athletes to be suffering from any injury or pain, but unfortunately, that’s part of the game,” said Talons owner A. David Lynd. “Having Airrosti as part of our medical team gives our athletes the best

NFIT MAN july/august 2013

Medicine team to support the health and recovery of their players,” Green said. “We look forward to strengthening our involvement with the Talons organization throughout the 2013 season.” For more information about Airrosti Rehab Centers, visit www.airrosti.com, or look for them on Twitter (@Airrosti) or Facebook (www.facebook.com/airrosti). And to learn more about the San Antonio Talons or to inquire about season tickets, please call 210-227-TEAM.

About the San Antonio Talons The San Antonio Talons are in their second season in the Arena Football League (AFL). Having moved to San Antonio from Tulsa, Okla., in 2012, the team won the AFL’s Central Division title, as well as hosted their first AFL playoff game in the 2012 season. As the city’s arena football team, they play at the Alamodome in fast-paced and high-scoring games.

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 a better you

Elevate

Your Health

Raw juice fasting: From weight loss and detoxing to a general immune system boost, the benefits of today’s holistic “quick fix” can help you reach your goals for healthy living. by Josh Taylor

NFIT MAN july/august 2013

Juice fasting has become all the rage recently with its many benefits from weight loss to detoxing. There are many different types of juice fasting from a quick three-day fast to a month or two-month juice fast. The benefits of the different types of fasts vary, and deciding which one is right for you can be tiresome and confusing. The hardest part for most people is committing to the fast and sticking with it. There will undoubtedly be times when you are out with friends and they are all eating something you know you shouldn’t, and that is when you will be tested. For some, going on a juice fast means you have to make a stark change in the status quo. For others, it just means reaffirming the healthy diet you already have and furthering that healthy way of living.

»The three-Day fast

If you have committed to go on a three-day fast, you are in one of two groups: the healthy group that just wants a good quick flush, or the unsure “normal” group that has never had a juice, much less even heard of it. The three-day fast can do wonderful things for your immune system, your digestive system and your circulatory system. The fiber content in raw, unpasteurized juice will help flush your system, which will clean out your pipes and give your cells a surplus of much-needed nutrients. The nutrients contained in raw juice are crucial for curing many issues from allergies and weight gain to more severe metabolic issues. You will

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begin to detoxify your organs and flush many of the toxins stuck in your adipose tissue (fat) when you begin utilizing it. The soluble fiber contained in the raw juice is crucial to maintaining a healthy circulatory system. It helps remove unwanted plaque from your blood vessels, which will help lower your blood pressure. One of the best parts about the three-day fast is the immune system boost you get. You can feel the surge of energy and resilience to pathogens and exercise. The threeday fast is for those who want that boost of energy and a good light detox.

»The five-day fast

The five-day fast is no joke. It’s for the avid juicer – the determined person who means business. If you are ready to start a five-day fast, you will be happy to discover the results you glean from it. By the third day of the juice fast, your liver will have begun its detox and it should continue throughout the bulk of day four. After the fourth day on the fast, the hunger pangs will have subsided and you will be further detoxing your system. The digestive system will have been cleaned out and everything should be smooth. You will notice some weight dropping off, and you should expect to be from four to 10 pounds lighter than when you began the fast. Individual results vary, of course; however, these are the results seen time and again with juice fasting. One of the best results of the five-day fast is the feeling you get after the fast is completed. Your system will be highly alkaline, and your immune system will be in full vigor. You will be full of energy and ready to continue your path of a renewed healthy lifestyle.

»The one- or two-month fast

If you have some type of metabolic issue, Type II diabetes or acid reflux, this is the type of diet plan you need to adhere to. Consulting with your doctor is highly recommended, especially if you are taking medications, as there could be certain contraindications associated with the fasts. With that being said, the one- or two-month juice fast could help you lose anywhere from 25 to 90 pounds, as long as you stick to the fast and don’t cheat. Many people choose to do a juice fast of this caliber because of the sheer volume of nutrients you bring into your system. The nutrients will help alleviate your pain and heal and repair your body back to optimal health. You will nearly completely detoxify your system, and most metabolic issues will correct themselves.

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Juice fasting is not a gimmick – the results are real. Getting adequate nutrition is vital to living a healthy lifestyle and maintaining a good quality of life. Juice fasting is the quick fix in today’s holistic and alternative realm, and it should be closely examined if you are looking to make some changes in your life. There is much information online and in books on the benefits of juicing, as well as many recipes to try for the best results. Finding out what you have going on is key, and it could help save you lots of time and money. Once you have that information, begin making those changes in your lifestyle and prepare yourself to be elevated. ■

Josh Taylor studied kinesiology and business at UTSA. He is the co-founder of Juicer Heroes and an owner and board member of ELEVATE L.I.F.E. For more information, call 210-233-9958, visit www.juicerheroes.com or email superfood@juicerheroes. com.

For More Information: MaxlifeDirect.com NFIT MAN july/august 2013

 a better you

Trust the Process

»»»»»» Once you decide to accomplish a goal, nothing can stand in your way.

by Sean Burton

NFIT MAN july/august 2013

I’ve written a lot of pieces focusing on motivation and inspiration for direct action toward the end goal because I believe the process of success is linear across the board, no matter what you want to accomplish. However, I once wrote a segment that I called “Trust the Process,” and I want to explain what I mean when I say that. Life has a process: Things break down, go wrong or fall apart, they build back up again and then they improve from their breakdown point. That’s much like our muscle tissue when we workout. The entire process is about tissue breakdown and repair, followed by the growth that occurs for extra muscle mass, higher metabolism, etc. Just like our muscle tissue during exercise, we go through a very similar process of constant breakdown and buildup over and over again to achieve a goal – in this case, our dream physique. While we have the exact same process, there is a difference because there are two types of people in this world. There are those of us who take this process head-on, and there are those of us who will be referred to as “retreaters” or “nonbelievers.”

The people who take this process head-on shift and progress through the pain, the obstacles and the doubt because they have faith in themselves and that all of their effort will not be in vain. They believe in their hearts that the finish line is coming and their reward is waiting for them at the end. Then there are those of us who do the exact opposite. Retreaters and non-believers carry on until they hit some sort of turmoil – and the second they do, they regress. They retreat back to their comfort zone where they feel the safest and the least responsible for anything. In fact, they regress over and over again until they are no better off than they were when they first started their journey through life. When it is all said and done, we are met with great rewards for our struggles and we further our journey to even better rewards. Personally, I cannot settle for an average being. I cannot settle for average anything. I want great everything. No matter how bad things get and no matter how hard life hits, you must – yes, must – keep getting up and pushing forward. Life isn’t easy, but you knew that. Times are

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If you’re not ahead, it’s only a matter of time until you fall behind.

going to be hard, money is going to be tight and things aren’t always going to work out, but if you keep going and you don’t quit, I promise your reward will be on its way. I guarantee that all of your work will pay off dearly because that’s the process. That’s exactly how life works. Take Mother Nature, for example. No matter how much concrete a city throws on the land, blades of grass can still manage to break through it and thrive. Volcanoes can ravage the earth, but nature still seems to come back and flourish. So the question is, “How?” I know you have at least one thing you want to accomplish in your lifetime, but you go back to that single-syllable question: “How?” I’ll be honest (and this is only my professional and personal opinion): You either aren’t working hard

enough, aren’t patient enough or have given up too quickly. I believe these three things ruin dreams and goals for people. It has nothing to do with whether people deserve it or not or if it wasn’t meant to be. I personally believe that anything you want can be “meant to be” if you’re willing to make the proper sacrifices and put in the proper amount of time. Far too often, we give up too quickly or think we are good and can relax a bit. Once you decide you’re in a good place and that you don’t have to work for something anymore, that’s when you decide to become “average.” Anyone who knows about success will tell you that if you’re not ahead, it’s only a matter of time until you fall behind. You need to be so far ahead that your taillights can’t be seen in the distance anymore. You all have done so much in your time

and have accomplished a lot, and I want each and every one of you to have even more success. Trust the process because it’s the way life works. Keep your mindset right, keep your work ethic high and stay ahead of that curve because if you do, I promise you will have the greatest life imaginable. All you have to do is decide to do it. Take all of that love and passion you have and spread it to all areas of your life. Then watch the seeds of all your labor bring a fruitful harvest for you and your loved ones to enjoy forever. Happy training. ■

For more information, please contact Sean Burton via email at seanbfitpro@gmail.com or visit www.facebook.com/seanbfit.

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ď Ż cover story

»san antonio’s

dot com guy Real-life example and inspiration Joel Sauceda combines his passions for business and cycling through his nutritional supplement company MaxLifeDirect.com and his affiliation with Operation Comfort. by Paige Crawford photography by Josh Huskin and oscar lopez

oel Sauceda, CEO of the nutritional supplement company MaxLifeDirect.com, picked up cycling in his mid-30s and quickly became passionate about the sport. Originally a runner, there was some hesitation when it came to cycling, but with developing knee pain and a good friend to push his boundaries, it wasn’t long before he was hooked. David Hunter, whom Sauceda describes as his “cycling mentor,” convinced him to leave his spandex reluctance behind and challenged him to give it a try, sure that he would realize it’s harder than he thinks. Only two months after Sauceda’s first ride with Hunter, the duo completed a century ride. This 100-mile ride was eye-opening, providing insight into the emotional and mental aspect of cycling on top of the physical demand. With a newfound love for the sport, Sauceda began training with Ivan Valentin, a wounded warrior alumni who introduced him to a nonprofit charity that only heightened his interest in cycling. Operation Comfort is a nonprofit organization that supports wounded warriors and their families by providing financial assistance and getting them involved in physical activities that provide accommodations for their injuries. Sauceda and MaxLife-

Direct.com work closely with Operation Comfort as an advisor and a sponsor, and Sauceda donates a portion of the company’s profits to the organization. Serving as an advisor to this nonprofit organization has allowed Sauceda to participate in many challenging, yet highly rewarding, rides around the world, such as his most recent trip with Operation Comfort cycling from Paris to London. Last November, Sauceda participated in a 500-plus-mile challenge with Operation Comfort, traveling from Wichita to Corpus Christi in six days. Needless to say, he is eager to sign up for any event that provides a new challenge. Sauceda considers the opportunities he has been given with Operation Comfort and cycling blessings, as he is grateful to be able to experience new parts of the world while doing what he loves and supporting a great cause. He has become an huge advocate of cycling as a result of his awe-inspiring experiences traveling with Operation Comfort, as well as the tremendous health benefits for cyclists of every age. One of the reasons Sauceda recommends anyone pick up cycling is that it is an ageless sport; the lack of impact allows cyclists to keep it up into their 70s and 80s. What people don’t understand about cycling, according to him, is that there are two types of cyclists: those he considers “roadies” who ride flat ground only and those who are climbers. Sauceda is a climber NFIT MAN july/august 2013

Photo by: Oscar Lopez

for many reasons, and he always welcomes a challenge. “We’ve got so many hills in San Antonio,” he says. “When you ride hills using every part of your body, you’re having to literally carry the bike up the hill. It’s like weight training.” When it comes to discipline, “tomorrow is the best excuse for not doing it today,” he explains, showing his admirable commitment to cycling and business. Among Sauceda’s contributions to Operation Comfort, he and Valentin act as cycling recruiters, encouraging these honorable soldiers to cycle, as well as providing wellness advice to the wounded warriors. When asked about some typical advice he might give to someone regarding health and fitness, Sauceda answers simply with “visualize your goals,” which might be based on appearance, feeling better or whatever else the individual is striving for. “If you have the end result in mind, it’s going to help you make better decisions when it comes to the fork … the fork is the biggest challenge.” This is something Sauceda knows from personal experience. Another piece of advice that has worked for him is avoiding buying junk food. If it isn’t accessible, you will have no choice but to go for the good stuff. In terms of fitness, you don’t have to spend three hours in the gym every day to see results, Sauceda explains. “I don’t like the gym scene … I believe that most people can get a good workout in their living room,” which is why cycling is an appealing way to get an overall workout for him. Sauceda is not new to the military scene, having grown up in a military family and served with the Air Force Reserves and the Air National Guard for nine years, which explains his hardworking nature. He admits, “I’m not your college graduate guy. I barely made it through high school,” yet he attributes his immense success to mentors and his instinctive entrepreneurial drive. Sauceda elaborates on his mentors with some points he abides by: “Don’t think you have all the answers. Put your pride aside and be willing to learn.” Sauceda started his first company in his mid-20s, which began his success in the direct marketing industry. NFIT MAN july/august 2013

“

I’m not a nutritionist, and I’m not a doctor.

NFIT MAN july/august 2013

Photo by: Josh Huskin

I’m just a guy trying to figure it out for myself.”

Photos on this page and opposite page by: Oscar Lopez

"Tomorrow is the best excuse for not doing it today.â&#x20AC;?

NFIT MAN july/august 2013

He describes his two passions in business as spreading the word of good nutrition and exercise and Internet marketing, hence his nickname, as “San Antonio’s Dot Com Guy.” MaxLifeDirect.com has enabled Sauceda to combine these two passions into one company, with the most prominent products being Antler Velvet Max spray and Nature’s Sleep Formula. These products are not limited to one specific consumer; in fact, benefits have been claimed from an older and more average population to professional athletes. Sauceda himself has been using Antler Velvet Max for almost five years, recalling huge improvements to his cycling career since. Antler Velvet Max spray offers a vast amount of benefits, warranting its title as the “fountain of youth.” Among the most remarkable benefits, Sauceda says, is improved recovery. Sauceda has been physically active all his life, and he has noticed his recovery time being cut in half since he began using the spray. Sauceda has also noticed an edge over his competition while using this product. Despite being older than a large amount of competing cyclists, he continues to compete harder and has no intentions of slowing down. When it comes to competition in the market, there really isn’t any. Sauceda has formed a tight friendship with the manufacturer of the original deer antler spray formula, Rick Lentini of Nutronics Labs, who brought the

formula to the United States 17 years ago and maintains a narrow selection of distributers. The biggest challenge, Sauceda says, is educating the public to beware of other companies that are attempting to gain from the recent publicity drawn to this product in the world of professional sports without having access to the true formula. Nature’s Sleep Formula is another product Sauceda has a large amount of confidence in. “Sleep deprivation is responsible to a lot of problems that people have … and there are so many drugs on the market for sleep that are causing all kinds of adverse reactions,” Joel explains as he describes MaxLifeDirect.com’s acclaimed safe and effective sleep remedy. Nature’s Sleep Formula is a liposome spray that supplies a high concentration of melatonin and valerian root and has proved to be in great demand, as a whopping one-third of the American population suffers from sleep deprivation. “I’m not a nutritionist, and I’m not a doctor,” Sauceda says. “I’m just a guy trying to figure it out for myself.” Spreading the word of what works well for himself has proved beneficial to others, establishing Sauceda as a real-life example and inspiration. ■ For more information, visit http://joelsauceda. com or www.maxlifedirect.com.

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 success story

staying the course special to nfit

How I gained it: In my early years, I was the proverbial skinny kid – the J.J. from “Good Times” or the Roger from “What’s Happening!!” As a matter of fact, people used to call me Roger. However, I started working out after graduating from college and eating everything and anything. I started to fill out. Well, this was all good when I was working out, but after getting married and having my first child (in 1990 and 1992), I stopped working out, but kept up the eating part, and continued to fill out to 272 pounds.

Name: Nnaemeka (Nick) Okoro Age: 49 / Height: 6’0’’ Before weight: 272 pounds After weight: 215 pounds

Breaking point: In 2012, my weight had become such a problem that I could not find clothes that fit and I made all efforts to avoid appearing in any photographs. The worst part was that my health was becoming a major issue – with a high blood pressure level (at one point) of 220 over 110 and a blood sugar reading of 197 mg/dl. Although my wife had been a constant voice in my before ear about the need for me to lose weight, pay attention to what I eat and all of the other healthy living advice wives are known to give so lovingly, none of it really had an effect – not even like what I saw. Couple that with my efforts when she came to me in all seriousness and to jumpstart my career, and it dawned on me asked me where the will was kept so she that I did not look like the sharp, well-dressed would know where to look when something professional I had looked like in the past. happens. The kick-start that finally got me going How I lost it: When I finally decided was that I was in the midst of a career crisis that enough was enough, I opened up to my and yet, my confidence in my appearance and doctor during a normal checkup and asked myself was at its lowest point. I really did not him about the human chorionic gonadotropin

NFIT MAN july/august 2013

Photo by Jason Roberts

Nnaemeka (Nick) Okoro shares his journey to improving his health and looking and feeling fantastic.

after (HCG) diet program that my wife had been mentioning. Turns out that my doctor, Dr. Kola Odulaja (Dr. O) of Coladom Medical, whom I trust, told me he administered the program also and could get me started on the six-week regimen. Despite some of the negative reviews and criticisms of the HCG diet, I began my

Photo by Jason Roberts Photo by Jason Roberts

I now have more energy and a better outlook on my self-image than I had when I was in my 20s.

six-week program of daily HCG shots, a 1,200-calorie-a-day meal target, 10,000 steps a day and regular cardio exercise. In the end, I am very happy with the results and the overall process because of Dr. O and his staff. For me, regardless of whether it was the HCG diet alone or because of the combination of things that I was now doing religiously, I saw a seven-pound drop in the first week and my motivation to stick to the effort was “off to the races.” I developed OCD as it relates to weight/ exercise consciousness. I remember at dinner one night, when my wife gave me some Swedish meatball-looking dish, I took a look at the plate, with six meatballs and all of this sauce and pasta, and I shook my head. When I asked her how many calories were in the meatballs, she did not know and had to go to the kitchen trash to dig out the packaging for the meatballs and sauce because I insisted I could not eat the meal without knowing the calorie count. She ended up having to cut my meal in half and add more vegetables

before I would calm down and sit down to eat. Prior to my newfound conversion to being a serious health nut, I had every excuse in the book: I’m too tired, too old, don’t have enough time, etc. And my wife and I had constant arguments – sorry, I mean discussions – about me going to the gym. These were all, it turns out, defensive and defeatist copouts (now that I can be truly honest with myself), because I thought that losing the type of weight I needed to lose was beyond my ability at this stage of my life – so what was the point of dwelling on it? In the end, it was my sense of discipline and willpower (once I made up my mind to get started) that won and that helped me lose more than 50 pounds in less than 90 days. I am now at a weight I have not seen in more than two decades. Even my sister said she had to do a double take to recognize me when she saw me at a shopping center. I now have more energy and a better outlook on my self-image than I had when I was in my 20s because I

have muscle definition that I have never had before. Now that many of our friends are seeing the new me, my wife says she is getting so many comments about how great her husband looks, and a number of my friends are asking me what I did to get in shape. I have to say that it is a whole new (and a not yet fully accepted) view that I am the one who is looked to as an example of being in great shape and the target of the “you look fantastic” accolades. In addition, my desire to attend social events has increased now that I no longer worry about how I look. Best of all, I get these looks from my wife and she comments about feeling like she is cheating on her husband with another man, which is so great for my ego.

My advice to anyone who wants to get in shape: Determine your target/goal, develop a plan (a combination of diet, exercise and/or a lifestyle change) and stick to it. It is important to be focused and single-minded about your specific program, especially in the early stages. Staying the course even through the hard times will soon lead to visible results that will then give you the added motivation to go even further. With dedication and determination, in a short while, you will also improve your health and look and feel fantastic! ■ To learn more about Coladom Medical, please call 210-4550074. NFIT MAN july/august 2013

 outdoor fitness

Scorpions Coach Tim Hankinson

G ing

San Antonio Scorpions Coach Tim Hankinson on pro soccer and what it takes to succeed in the world’s game by Deborah M. Martin photography by robin jerstad surely you've heard about the San Antonio Scorpions FC, part of the North American Soccer League. But do you know what it takes to become a professional soccer player? “Start young and practice every single day,” answered Scorpions Coach Tim Hankinson. “Seriously, the ball has to be your favorite toy.” Hankinson went on to explain what it takes to go pro.

NFIT MAN july/august 2013

Here in the States, most youth start with a club or school team. They may combine playing soccer with other sports, depending on the season. Only near the end of high school do they realize the need to focus on one. In college, it’s a year-round process, and with soccer, if you don’t lock in the skill early, you’re behind the competition. “Remember, soccer is the world’s game,”

Hankinson said. “Kids in Central and South America, Africa, the Caribbean, grow up playing soccer in the streets. And if they have superb ability to play, by the time they are 14, they’re identified by professional teams.” As another example, he explained, sports are part of European culture. Professional teams are at the top, and the pyramid below spreads to youth teams of various sports, which are town social centers. Family participation in sports programs is part of daily life. In the United States, however, kids typically practice two days a week with a game on the third day. That means the ball stays in a backpack four days of the week while kids engage in other activities. “No doubt, there are many outstanding American players who, despite distractions, found a passion and made the ball their favorite toy. But it takes a special person to put in the hard work and dedication that it takes to achieve the skill set to play professionally,” Hankinson said. “I could say that after age 13, most skills are not able to get locked in. I’m not saying it’s impossible. But if you’re in high school or college and just getting started with soccer, it’s very difficult to catch up. Of course I encourage folks of all ages to play. But once you’re into your teens and older, it’s more realistic – and fun – to play for enjoyment on a club team or in an amateur soccer league. Just know it will be extremely difficult to catch up to the professional level.” Hankinson started playing in Manhattan at age 5. “Our school had many Irish European faculty,” he said. “Soccer was their sport, so the school adopted it. One of our coaches was from Germany. I remember seeing him in Central Park roll the ball in front and behind him, then under his foot, and then balance it on top! I was mesmerized.” Hankinson has played ever since, from first grade through the University of South Carolina, and into a stellar coaching career in the United States, as well as in Iceland, Brazil, Guatemala and India. “If you want to play pro soccer, dedicate yourself to it,” he said. He is not kidding. During regular season, the team practices six days a week, with a Saturday game, and uses Sunday for rejuvenation. Each hour-and45-minute training session starts with a warmup and stretching. Then possession games to practice keeping the ball as a team. Shooting or tactical drills follow, alternating intensities each day. Training finishes with a 20- to 30-minute game to play the full field. The day before a real game, practice is a one-hour light tactical session to ensure legs will be fresh.

Soccer for a Cause The San Antonio Scorpions FC franchise is unique in that all net profits from the team and Toyota Field go to help expand programs and services for the special-needs community through nonprofit Morgan’s Wonderland, the world’s first and only ultra-accessible theme park. The complex is located at Thousand Oaks Drive and Wurzbach Parkway in Northeast San Antonio.

“We’re not just coaches, but leg managers, too,” Hankinson said. “We don’t want to use up the fuel.” In addition to the team workouts, players also spend time during the week strength training in the gym. But the seventh day is a day of rest. “After so much work, the body needs a day to regenerate,” Hankinson said. “We recommend players move in a swimming pool, get a massage, stretch – but no exercise. Not letting muscles recuperate leads to injuries.” That weekly rhythm continues through the nine-month professional soccer season (March 1 through Nov. 9). For two months in the off-season, players must keep themselves in shape. Some hire trainers, some workout with teammates and some weight train on their own. Then comes pre-season with two training sessions per day, six days a week, for six weeks, plus weights three times a week for core balance and strength. “The pre-season is when we build our base of fitness and knowledge to play together,” Hankinson said. “Professional soccer is an 11-and-a-half-month sport – a far cry from the three-month high school sport. You have to constantly work hard or fall behind those who are hungry and ambitious.” ■ For more information, contact Deborah M. Martin at dmartincommunications@ gmail.com. You may also visit www. sascorpions.com.

“

Greg Janicki, #12, a defender for the San Antonio Scorpions FC

It takes a special person to put in the hard work and dedication it takes to achieve the skill set to play professionally.” NFIT MAN july/august 2013

ask  expert talk

“Expert advice from your trusted BHS Physicians Network.”

the experts

The Bare Bones Vitamin D: Are you getting enough? special to nFIT

Photo by Mark Humphries

With skin cancer on the rise, many people are shunning the sun. The problem? The sun is a primary source of vitamin D, and deficiency can cause serious problems in the form of defective bone mineralization in both children and adults. Dr. Nishi Thakur, an internist with MedFirst Primary Care, has seen firsthand how a lack of vitamin D can wreck havoc on the bones and muscles. Here, she explains how to tell if a vitamin D deficiency is present, and what to do to remedy that without increasing your risk of skin cancer.

Q: WHY Is vitamin D so important? A: When it comes to the mineralization of the bone, vitamin D plays an im-

portant role. A deficiency impairs the absorption of calcium from the intestine, and defective skeletal mineralization, as well as decreased bone density, can occur. In children, this condition affects the growing skeleton and is commonly referred to as rickets. In adults, it is called osteomalacia.

BHS PHYSICIANS NETWORK 24

NFIT MAN july/august 2013

when it comes to the

mineralization of the bone, vitamin d plays an important role.

Q: how does vitamin d deficiency occur? A: Vitamin D is absorbed from food and synthesized

in kin that is exposed to sunlight. A deficiency can arise from several factors, including insufficient sun exposure and malnutrition. However, malabsorption can also be secondary to other causes such as pancreatic disorders, inflammatory bowel disease, gastric bypass and liver and kidney disease.

Q: What are some of the symptoms of a vitamin D deficiency? A: Symptoms may vary, but generally include a painful proximal muscle weakness, especially in the pelvic girdle. Bone pain and tenderness, bony deformities, a waddling gait and a propensity to fractures are also symptomatic of a lack of vitamin D.

Q: are there individuals who are more at risk than others? A: It tends to be more common in the institutionalized elderly, and there is a high incidence in menopausal women.

Q: How can vitamin D deficiency be determined? A: If the symptoms are there, a doctor can order lab tests that will identify the amount of vitamin D present. Classic radiologic features on X-rays are another way to determine a problem, while a bone biopsy can reveal an increased thickness of osteoid seams and decreased rate of mineralization.

Q: How much vitamin D should the average person receive daily? A: The current recommended daily allowance in the

United States is at least 400 international units (IU) taken daily. The daily allowance for sunlight-deprived individuals, such as those patients who are confined and residents of higher latitudes during the winter, increases to 1,000 IU. Because of the high risk of skin cancer due to prolonged exposure to sunlight, oral supplementation and dietary intake are highly recommended.

Q: What is the treatment for vitamin D deficiency? A: The common treatment is Ergocalciferol D2, 50,000

IU orally, once or twice weekly for six to 12 months. Following that, the patient should consume at least 1,000 IU daily.

Dr. Nishi Thakur is board certified in internal medicine, and she practices at MedFirst Primary Care Clinic in Castle Hills, San Antonio. She holds several honors and awards, and is ACLS and BCLS certified. For information or to schedule an appointment, go online to www. med1st.com or call 210-541-8689. NFIT MAN july/august 2013

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THE EXPERTS

Cholesterol 101 Reduce your risk of developing high cholesterol with the right medication and the right lifestyle changes. special to nFIT

{

Approximately

Photo by Mark Humphries

If you eat the American diet, chances are, you are at risk for high cholesterol. In fact, approximately 40 to 50 percent of people suffer from some form of hyperlipidemia, or elevation in the cholesterol or triglyceride levels. Dr. Mark Colligan is a cardiologist with more than 10 years in practice. He is board certified in lipidology, and he offers advice on dealing with this issue that affects so many millions of people.

40 to 50 percent of people suffer from some form of

hyperlipidemia.

NFIT MAN july/august 2013

Q: What is cholesterol? A: Cholesterol is a fat-like substance that is present in cell membranes. It is required by the body to synthesize certain vitamins and hormones. It is also a precursor for digestive bile acids. We all need cholesterol in order to properly develop. However, excess cholesterol is a problem. When this happens, cholesterol begins to deposit in artery walls and form atherosclerotic plaques. This then can lead to heart disease and strokes.

Q: Are there any symptoms? A: Unfortunately, no. High cholesterol tends to be entirely asymptom-

atic. The only symptoms from high cholesterol seem to be the secondary event (i.e. heart attacks and strokes) caused by it.

Q: If there are no symptoms, how do you know if you have it? A: Cholesterol screening tests can determine your levels. The tests

involve either a simple finger prick or a true serum blood draw from a vein. Cholesterol tests are recommended for everyone beginning at the age of 20 and every five years following. If there is a history of high cholesterol or early heart disease in the family, the screening should begin in childhood.

Q: What are normal levels? A: Ideal total cholesterol is less than 200 mg/dl. The ideal LDL (bad

cholesterol) is less than 100, while the ideal HDL (good cholesterol) is greater than 40 for males and greater than 50 for females. Females have higher HDL due to estrogen and other hormones. An ideal triglyceride level is less than 150.

Q: if you have high cholesterol, what are the treatments? A: All guidelines recommend therapeutic lifestyle changes

(i.e. diet and exercise as first line therapy). Unfortunately, this is usually only minimally successful, and that’s where medication comes into play.

Q: What are foods to be avoided if you have high cholesterol? A: Anything high in cholesterol or fat should be avoided, espe-

cially saturated fats. Dairy products (cheese, whole milk, sour cream, ice cream, butter) and red meats are the most common sources of saturated fats. On the other hand, foods high in fiber like oatmeal can help reduce levels when added to a low-fat diet.

Q: What are recommendations for drug therapy? A: Statin drugs are the mainstay for treating high cholesterol when

therapeutic lifestyle changes fail. Statins include medications such as LIPITOR and CRESTOR, with many other generic options. These drugs can lower cholesterol by up to 60 percent. It’s important to point out that statins do more than just lower cholesterol. Multiple studies have confirmed that they also reduce the risk of future strokes and heart attacks. Statins also stabilize and reduce plaque buildup in arteries.

Q: Are statin drugs safe? A: Very safe. These drugs have been studied in hundreds of thousands of patients and have very few side effects. The most common is mild muscle ache or weakness, which usually resolves over time or after switching to a different statin drug. Mild elevation of liver enzymes is rare, but may occur. Severe liver damage is no greater than the average population not on statins. In general, the mild risks of statin therapy far outweigh the benefits.

Mark Colligan, M.D., derives great satisfaction from treating sick patients in the hospital. He particularly enjoys being able to see these patients back in the office and develop a longterm relationship. Colligan enjoys all aspects of cardiology, including prevention and wellness. He tries to help patients understand their cardiac disease, which in turn, allows them to take an active role with him in managing their disease. For more information or to schedule an appointment, visit www.heartclinicofsanantonio.com or call 210-438-8883.

NFIT MAN july/august 2013

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Hernia Healing When it comes to the condition, early assessment is key.

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In general, people wait until they are in pain before consulting a surgeon regarding a hernia. Why? Reasons can range from the incorrect assumption that if it doesn’t hurt, it can’t be that bad, to the recent recall and legal challenges of certain mesh products used in hernia surgeries. Dr. Michael C. Albrecht is a general surgeon with the STAT Surgical Center in San Antonio. He specializes in hernia procedures, and offers his advice on when and how to proceed with hernia repair surgery.

Q: What exactly is a hernia? A: A hernia is a condition that occurs when an organ or fatty tissue protrudes through a weak spot in the surrounding muscle. Abdominal hernias can occur anywhere there is a weakness in the abdominal wall, but they are most common in the navel and groin areas. They can also occur along areas where a previous surgical incision was made.

Information is accurate as of date of printing and is subject to change without notice. Wells Fargo Home Mortgage is a division of Wells Fargo Bank, N.A. ©2011 Wells Fargo Bank, N.A. All Rights Reserved.

NFIT MAN july/august 2013

Q: What are the symptoms of a hernia? A: The symptoms can range from a painless bulge, which may occasionally disappear, to

a firm, painful lump, which does not resolve and is more serious. If a segment of intestine

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becomes trapped in the hernia, it can lead to obstructive symptoms, including severe abdominal pain, bloating and vomiting.

Q: What are the most common causes of a hernia? A: Hernias are caused by increased abdominal pressure being placed on a weak area of the abdominal muscle. Obesity, overexertion in lifting heavy objects, chronic constipation, coughing, sneezing and urinary retention can all cause excessive pressure on the abdominal muscles over time.

Q: Are there treatment options other than surgery? A: Aside from those occurring in infancy,

hernias will not resolve spontaneously and will only become larger and usually more

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symptomatic with time. A patient can wear a compressive garment called a hernia truss, which keeps the bulge reduced or flat to relieve discomfort. However, the truss is not a recommended long-term substitution for definitive repair, and it may cause the condition to progress. The only way definitive repairs of hernias can be accomplished is through surgical repair of the defect in the muscle, usually with mesh.

Q: There is some controversy surrounding the use of mesh. Is it a safe material? A: The great majority of synthetic mesh is

extremely safe, and the use of mesh has significantly reduced the recurrence rate of hernias when compared with the primary closure of the hernia defect without mesh. The

Hernias are caused by increased abdominal pressure being placed on a weak area of the abdominal muscle.

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majority of hernia recurrences after mesh repair are likely multifactorial and not the result of a defective mesh product.

Q: What is involved in hernia repair surgery? A: The majority of hernia surgeries can be accomplished as an

outpatient, especially when the hernia is diagnosed and treated early. It can be performed in the traditional method, where an incision is placed directly over the hernia and a synthetic barrier is used to patch, or by the less invasive laparoscopic method. More recently, robotic surgery is being utilized in hernia repair, and it may be associated with less post-operative pain.

Q: What are the risks or complications of hernia surgery? A: In general, hernia surgery is very safe and carries minimal

risks. Rarely, complications can include minor issues such as postoperative fluid collections or wound infections. When diagnosed and treated in a timely manner, there are usually no long-term side effects should those complications arise.

Q: What is the recovery time and protocol? A: Most people can return to deskwork, driving and other light

activities within a few days of surgery. Any heavy lifting or activities that place strain on the abdominal wall should be avoided for two weeks. After that time, the patient can slowly resume normal activities.

Q: Are certain people more at risk for hernias than others? A: Poor nutrition, smoking and de-conditioning can all weaken

muscles and make hernias more likely. Anything that causes an increase in pressure in the abdomen, including obesity, heavy lifting, diarrhea, constipation or persistent coughing or sneezing, can cause a hernia. People who have had prior abdominal surgery are also at risk.

Q: If a person suspects a hernia, what should he or she do? A: In general, all hernias, whether symptomatic or not, should be evaluated by a surgeon to determine if repair would be beneficial. Many patients with painless hernias do not seek treatment. However, pain usually indicates progression of the hernia and can be a sign of severe complications requiring a more emergent and extensive surgical procedure. These complications are easily preventable through a straightforward and low-risk surgery when the hernia is treated early.

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Dr. Michael Albrecht is board certified by the American Board of Surgery and the American College of Surgeons. He is a staff surgeon with Baptist Health System and Methodist Healthcare System, and a co-director with the Baptist Hernia Center. For more information or to schedule an appointment, call STAT Surgical Services in San Antonio at 210-657-2100 or visit www.bhsphysiciansnetwork.com. For more information on BHS Physicians Network, visit www. bhsphysiciansnetwork.com or contact Julie Minnick at jaminnic@ baptisthealthsystem.com.

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tablespoons olive oil teaspoon dried oregano lemon, juiced teaspoon oregano cup of red wine vinaigrette Salt and ground black pepper to taste

Instructions: 1. Place green onion, red onion, tomato, cucumber, oregano, lemon and red wine vinaigrette in a sealed container and marinate for one hour. 2. Place lettuce in a salad bowl, add vegetable marinade and toss with feta and olives. Then add olive oil and salt and pepper to taste.

 spirits

Enchanted Rock Skinny Pomegranate Martini In this martini, you will find a very nice crisp vodka and pomegranate juice, but the distinguishing feature from similar drinks is the honey syrup. This little touch adds just the right amount of sweet to the fruity mix, with the honey bringing in an extra element of flavor. It’s quite enjoyable and great for serving up at parties, especially during the summer evenings!

Ingredients:

Preparation:

 1 1/2 ounces Enchanted Rock Vodka  1 ounce honey syrup (1:1 honey and water)  1/2 ounce fresh lime juice  1/2 ounce POM pomegranate juice  Orange twist for garnish

1/ Shake all ingredients in a cocktail shaker with ice. 2/ Strain into a chilled martini glass. 3/ Garnish with an orange twist.

rebecca creek Whiskey Spirit Splash Ingredients:  2 ounces Rebecca Creek Whiskey  2 ounces Sprite or Sprite Zero Preparation: 1/ Fill rocks glass with ice.

2/ Pour whiskey over ice to chill. 3/ Add Sprite or Sprite Zero. 4/ Stir and enjoy!

NFIT MAN july/august 2013

 events

Benefiting NFit magazine’s quarterly Fitness Fair raises funds and awareness for Ironman Monica Caban and her upcoming Now You See Me walk/run benefit. by shana hamid photography by debbie weber

On sunny May 11, NFit brought together some fine fitness, food and businesses for its quarterly Fitness Fair, which raised awareness and funds for Ironman triathlete Monica Caban and her Now You See Me walk/run benefit this October. Caban, veteran triathlete and local cyclist, was disabled after getting struck by a truck that hit her last fall on an I-10 access road while she trained for her next triathlon. The fair catered to families and was complete with instructors, a DJ and a balloon artist. Special guest SAPD Chief William McManus arrived with bike reflectors in tow for kids and families. TBC CrossFit of San Antonio headed the fitness leg of the fair, providing both adult and kids’ CrossFit demonstrations and the WOD. Healthy entrees and drinks were provided by Zedrics and Juicer Heroes, while a dozen businesses sponsored booths and greeted guests. “What a great day the Fitness Fair was,” Caban said. “I got to meet so many new friends, all while they worked in conjunction to raise money towards my benefit fund. It truly humbles me the kindness of Eliot Garza has and the outreach and effect he has on our community. He and his staff are amazing. I can’t thank them enough.” “I’m an avid cyclist, and we have to support our fellow cyclists and build awareness so people learn to share the roads,” fair host and NSIDE CEO Eliot Garza said. ■ For more information on Monica Caban’s benefit, visit www.iseeyounow.org.

NFIT MAN july/august 2013

Iron Monica

NFIT MAN july/august 2013

 events

Fitness Around

San Antonio Runs, walks and more fitness fun in the Alamo City in July and August 2013

Saturdays / 10 a.m. Juicer Heroes Weekly Wellness Workshops This 26-week series debunks the false knowledge about health and wellness. It’s only $10, and it includes a juice! Educate, inform and empower! Ignorance is not knowing; stupidity is knowing and doing nothing about it! Don’t be stupid. www. juicerheroes.com/calendar-of-events.htm

July 4, 2013 / 7:30 a.m. SARR Freedom Day 4-Miler The SARR Freedom 4-Miler will take place at Heroes Stadium/Morgan’s Wonderland, located at 4799 Thousand Oaks Drive. The proceeds will benefit the San Antonio Roadrunners Scholarship Fund. www.saroadrunners.com

July 4, 2013 / 8 a.m. New Beginnings Children’s Home Run 4 Children New Beginnings Children’s Home (NBCH) was created in response to San Antonio’s rising child abuse problem. Last year, the Texas Department of Family and Protective Services reported nearly 6,000 confirmed cases of child abuse and neglect in our community, with a number of those cases resulting in death. Collectively, we can diminish the impact of this statistic by creating an atmosphere of love, hope and restoration so that each neglected child can face the unexpected with a new perspective and reverse a life of despair. All proceeds of the running event at Canaan Land Ranch will go to benefit the NBCH. www.nbchildrenshome. org/calendar/run-4-children.html

NFIT MAN july/august 2013

July 6, 2013 / 8 a.m. Fighting ALS with Jay 5K Lou Gehrig’s disease didn’t care that Jay Tolar was a Christian missionary in Africa. The 6-foot-4 Tolar used to hunt game with shotguns, race friends along dirt roads and dunk basketballs. Today, he is reviewing models of motorized wheelchairs. The incurable, fatal disease, more formally known as amyotrophic lateral sclerosis, gradually destroys the central nervous system, causing muscle weakness and paralysis. Near his parents’ North Side home, a 5K race will raise funds for his mounting expenses. As runners cross the finish line, the Tolar family will hand them a wristband with Jay’s favorite Bible verse, Romans 12:12: “Be joyful in hope, patient in affliction, faithful in prayer.” www.fightingals.com

» July 6, 2013 / 8 a.m.

Free-da’s Run/Walk for the Arts Join us for our second annual Free-da’s Run. The 5K Run/Walk for the Arts will take place on Saturday, July 6, 2013, at the University of the Incarnate Word. The course is flat and fast through the beautiful UIW campus. It starts behind the Natatorium and runs along the San Antonio River, through back trails and around campus. A percentage of this run will benefit the UIW art department. http://freedasrun.com/ index.html

» July 13, 2013 / 8 a.m.

Gusto Run at Mission Reach This 8K and 15K are open to any and all runners. Runners may participate in the marathon training program or do the races on their own. As with all of our races, runners can expect a great run, a tasty foodie event, water and of course, cold beer. Every race benefits a San Antonioarea nonprofit organization. This one benefits the American Heart Association – San Antonio Chapter. www. carrerathon.com/webpages. asp?wpid=16

» July 20, 2013 / 6:30 a.m.

Orange Leaf Half Marathon & 10K This third annual half-marathon and 5K is sponsored by Orange Leaf in New Braunfels. Finisher medals will be provided for all half-marathon participants. The event takes place at 160 Creekside Way in New Braunfels. www.athleteguild.com

July 20, 2013 / 7:30 a.m. SARR Women’s 5K Please join us for the SARR Women’s 5K on July 20. The event will take place in Lincoln Heights at 999 E. Basse Road in San Antonio. www.saroadrunners. com

July 26, 2013 / 9 p.m. El Chupacabra de San Antonio 5K/10K This is a San Antonio original trail event. This event starts in waves based on your estimated road 10K ability; the fastest start first, followed by the more leisurely runners. If you have never run a 10K, please run with the leisure crowd. The course runs through heavily wooded dirt trails in the pitch dark. A flashlight or headlamp is required and extremely necessary. All runners will enjoy a post-race party lasting until midnight and receive a tech shirt, beer (for those of age) and barbecue. This is a fun run, so no awards will be given, but overall results will be posted. The run will take place at Classic Elite Soccer Fields. www.runintexas.com/sachupa

July 28, 2013 / 7 a.m. TriPearl Sprint Triathalon This will be the first urban triathlon in San Antonio set along the historic San Antonio River Walk. The race will be a point-to-point race with two transitions. You can run and swim at Trinity University and bike at Museum Reach. www. tripearl.org/#!information

Aug. 3, 2013 / 6:30 p.m. Alamo City Marathon Challenge Race 2: Battle of Mac Park 8K & 16K 2013 There’s a new running series in town! The Alamo City Marathon Challenge will get you race ready for the upcoming Rock ‘n’ Roll San Antonio Marathon and Half-Marathon. There’s no reason training for this run shouldn’t be fun! The Alamo City Marathon Series will have

Aug. 10, 2013 / 9 a.m. Primitive 5K Run Looking for a great 5K run? Look no further! On Aug. 10, Actively Primitive will host the Primitive 5K Run at Brackenridge Park. This fun and rewarding event will benefit Big Brothers Big Sisters. http://chefknow.wix.com/primitive5krun#!raceinfo/ c1waz

Aug. 17, 2013 / 8 a.m. Celtic Crawl 5K Fun Run/Walk The second annual Celtic Crawl 5K Run at Shavano Park City Hall is to raise money for the San Antonio Gaelic Athletic Club, a Texas nonprofit corporation. All are welcome to join this growing organization that exists to promote the Irish culture through sports. All donations and contributions will continue to fund the Gaelic Football League, as well as help build an Irish community center here in San Antonio. www. saroadrunners.com

music, food and Alamo Beer at each race event. In addition, ABS will introduce you to some wonderful and unique places to run in San Antonio. www.scallywompus.com

Aug. 10, 2013 / 8 a.m. Loteria Run: 5K Join us for our second annual Mexican Bingo Run, aka Loteria Run. The 5K run/ walk will take place at the University of the Incarnate Word. The course is flat and fast through the beautiful UIW Campus. The run/walk starts behind the Natatorium and runs along the San Antonio River, through back trails and around campus. A percentage of this run will benefit the UIW cross country and track teams. http://loteriarun.com/loteriarun.html

Aug. 24, 2013 / 8 a.m. 5K/10K Jalapeño del Sol and 1-Mile Kids’ Run The course for this chip-timed race runs through heavily wooded, shady, dirt trails at Classic Elite Soccer Fields. Almost the entire race is in the shade of oak trees. The trails can be very rocky and uneven in places, as well as have low branches, so paying attention is critical. Trails are marked with flour on the ground, orange tape and directional arrow signs. All runners receive post-race breakfast tacos, Zorrel tech shirts in men’s and women’s sizes, refreshments and cerveza (for those of age) as part of their entry. Age group and overall awards will be given in 10-year increments. www.runintexas.com/jalapeno

Aug. 24, 2013 / 8 a.m. AuGUSTO Run at Mission Reach This 10K and 18K are open to any and all runners. Runners may participate in the marathon training program or do the races on their own. Runners will can expect a great run, lots of water, a tasty foodie event and of course, cold beer. This race benefits Circle for Life, which supports organ donation. www.carrerathon.com/webpages.asp?wpid=16 NFIT MAN july/august 2013

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