April 2013 - Leo Manzano by Austin Fit Magazine

Can This Joint Be Fixed?

Four Options for Repair

Love in the Pool

The Hemstreet Family

Focus on the Future Gadgets, Gear, and More

New!

Couples Tri Training

Going Short For Weight Loss

Leo ManzAno An American Track and Field Dream

APR 2013

Nic Fox, Bicycle Sport Shop Service Staff. Morning commute on South Congress. Fairdale Weekender

CONQUER THE COMMUTE. Let’s face it. There is nothing worse than sitting in rush hour traffic, crawling along at a pace that makes your first tricycle look fast, wondering if there is any way you’ll make it to work on time. Bicycle Sport Shop has an entire fleet of perfect urban assault bikes that will enable you to sail past the gridlock and into the office ahead of schedule. And the only fuel required is a cup of coffee and some breakfast tacos. Heck, your boss will be so impressed you might just get a raise.

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Contents

Cover Stories F e at u r e s

04|13

Olympic Medalist Leo Manzano Makes Austin—and America—Proud

Southwest Omelet Eggs make a quick and flavorful dinner

Raising Competitive Athletes The Hemstreets eat, sleep, and breathe swimming

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And They’re Off! AFM takes to the track for Kentucky Derby fashion

Your options for joint rejuvenation

Coach Mo shows how going short and fast can help weight loss

Repairing and Rebuilding Cartilage

Burning Calories with High Intensity

Cover and Content s photos by Brian Fitz simmons

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Contents

04|13

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

Fuel

28 Food to Grow On

Look

58 Computers and Cuisine

84 Lines on a Track

66 AFM March Issue Release Party

What do those markings mean?

70 Fit Finds

Patrick Evoe tells why you should think twice about training tips

Nutritional know-how is a family affair for AthleticFoodie Garrett Weber-Gale

Austin restaurateur uses technology to improve dining

30 Binge Eating Disorder

Using the Web to find workouts

Brighten your April showers with these fresh products

62 Racing Toward Completion

72 AFMDC

Helpful instruction on maximizing air intake in swimming

Feel

A review of exciting new tools for cyclists

When overindulgence becomes illness

32 Competition Nutrition

How to eat for success at the AFM FITTEST

Live

34 in24: Running to Give Back

Time on the feet means charity dollars

40 Three’s Company in the Ring

61 Online Group Fitness

Take a look at the AFMDC finishers’ celebration

Riverside boardwalk project moves apace

63 Cutting Edge Courts

Would you believe glass is the new gym surface?

64 Surge 360—the New Guy in the Gym

How fitness equipment moves from idea to actuality

A trio of friends finds fitness boxing

In Every Issue

14 From the Publisher 16 Letters to the Editor 20 Contributors

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See who showed up for fun with our cover dogs

74 Does Diet Affect Acne?

A look at the science behind skin care claims

Train

82 AFM FITTEST Prep

AFM talks training and mystery test tips

22 WWW 24 Fit Focus 42 The Pulse

86 Just Say No to Pros

Special SEction 78 Healthy HOmes & LIving Guide

88 A Lesson in Breathing

90 Gadgets to Bike By

Training Plan 100 Coach Carrie Introducing a 12 week program for Couples Tri

92 Women of ATC Racing

Profiling one of Austin’s cycling teams

96 Muscle Movement

How to find workout success with acceleration

104 Events Calendar 106 Rides & Races 114 By the Numbers

photo by Aubr ey L. Stopa

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Letter From The PubLisher

Nirvana or Nonsense

The future of fitness

am an avid sci-fi guy, so when

my editor suggested writing about the future of fitness, I figured this was my chance to join Heinlein and Bradbury. I wish!!! As I pondered this opportunity, I realized that fitness is like a Rubik’s Cube. Think about it. Physical activity, nutrition, motivation, measurement, competition, access, environment, genetics, technology and cultural attitude are only a few of the dimensions that will define our state of fitness as we rush into the 22nd century. So here goes: Cultural Attitude I don’t believe we’ll see a big change in motivators but rather in our prioritization of them. Raw economics and the instinct to survive will drive behavior toward total health and the desire for wellbeing and longevity across all ages. The norm will become health and this concept becomes ingrained as the accepted way to live. Physical Activity As society becomes healthy, simple and convenient approaches to maintaining fitness will become the popular approach. Daily fitness will be based on the body as the instrument for generating all forms of exercise. Competitive athletes and elite performers, on the other hand, will use highly specialized equipment with significant technology to optimize performance. Personal training and fitness programs will continue to be popular, though becoming more localized, focusing on convenience and group delivery. Nutrition The entire food supply will evolve into generating healthy products. Food engineering shifts to maintaining natural food content and eliminating any contamination that could result in negative biological impacts Processed foods as we know them will disappear as demand grows for natural, safe, and organic foods.

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Home and local food production will gain in popularity, with new technologies and industries sprouting up as support. Technology The digital revolution continues to change the paradigm of fitness, especially in the provision of immediate and accurate feedback. Cloud computing will allow sharing fitness profiles across multiple digital platforms in real time. Devices that measure most bodily functions, nutritional intake, and physical exertion will yield precise (and predictive) data about fitness and health conditions, even forecasting risks and prescribing remediation. Data standards will be established with appropriate security for sharing medical data as well as daily personal digital input throughout one’s lifetime, making medical interventions more precise and responsive. Technology will provide critical visibility into realtime health that will establish prevention as the most effective methodology for individual and societal wellbeing. Environment Green living will expand into pure living. Every aspect of one’s external exposure will be scrutinized for its purity and benefit to all species on the planet. Our intricate ecosystem will be understood, respected, and nurtured so that all can optimize their existence, which will be significantly enhanced and elongated by their lifestyles and behaviors. So there you have my crystal ball into the future of fitness. I wish I could say it’s really “out there,” but a great deal of this is already happening. Of course you never know what the future will bring, but one thing is for sure: A Bradbury I’m not. Keep Austin Fit,

Lou Earle, Publisher, CEO

Publisher/CEO Louis M. Earle COO Alex Earle eDITOR in Chief Leah Fisher Nyfeler Assistant Editor Courtenay Verret Art Director Weston Carls Assistant Art Director Sarah Schneider Director of Marketing & Communications Carrie Crowe Advertising Consultant Betty Davis Writers Dave Appel, Carrie Barrett, Kim Brackin, Ashley Hargrove, Alexa Sparkman, Trey Steele, Diane Vives, Garrett Weber-Gale, Anne Wilfong Operations Assistant Jessica O’Brien Editorial Intern Madie Leon Design Intern Melissa Warren General Inquiries info@austinfitmagazine.com Advertising Inquiries ads@austinfitmagazine.com Submissions ideas@austinfitmagazine.com fitfocus@austinfitmagazine.com Event Listings events@austinfitmagazine.com Subscriptions austinfitmagazine.com/subscribe 2201 N. Lamar Blvd., Ste. 220 Austin, TX 78705 p 512.407.8383 f 512.407.8393 Austin Fit Magazine assumes no responsibility for the content of articles or advertisements, in that the views expressed therein may not necessarily reflect the views of the publisher or any magazine employee or contributor. This publication and all of its contents are copyrighted. Austin Fit Magazine is the assumed name of its publisher, Louis M. Earle, who has no interest in the business of Denis Calabrese who operates an exercise program under the assumed name of Austin Fit, which trains individuals to improve their jogging or running skills to participate in marathons. The views, opinions and other representations published in Austin Fit Magazine are not those of Austin Fit or any of its directors, officers, employees or agents. Please recycle this magazine

Letters To the editor

From Our Readers QUestion: I love your magazine once I found out about it four months ago. I've been viewing the issues using the IOS app for iPad but, as of January of this year, I've noticed the newer issues are not available for the app. Has this been discontinued? Is there is a way to purchase the issues for the app? Adrian Mosely ANSWER: Adrian, we’re glad you’ve found us and this is a great question. The magazine can be viewed and read on any device through our new website, which has been formatted so that you can see the magazine two different ways. 1. Read the issue directly on the website

by simply clicking on the “Magazine” tab on the homepage at austinfitmagazine.com. The articles have been reformatted so that you can view them directly on the website; therefore, they appear somewhat different from the printed version. 2. Click on the image of the cover on the homepage under “Issue Reader” to view the magazine through ISSUU.com, an online viewing platform. This allows you to “page” through the magazine exactly as you would the print version. While we haven’t discontinued the app, it simply isn’t relevant unless you would like to download the magazine. Why do that? Downloading the issue to your hard drive

would allow you to read your Austin Fit Magazine on the plane or at the beach, for example, where there’s no WiFi. We’ve also decided to optimize our website as opposed to upgrading the app, so going to austinfitmagazine.com for your virtual issue is the best course of action. Of course, you can always go old school and have the print magazine delivered directly to your physical mailbox every month! Simply click on the “Magazine” tab on the homepage and select “Subscribe” from the drop-down menu to get your home delivery arranged. However you choose to view it, we’re glad you’re enjoying AFM.

AFM FITTEST Questions

Registration for the AFM FITTEST is now $50; get signed up to take advantage of this price before May 1, when cost for the individual competition goes to $60.

QUestion: On the medicine ball throw, can you bend your knees going down into a squat position and then propel up to throw the ball? Lisa Mazur Diane Vives, test creator: Yes, you can bend your ankles, knees, and hips as little or as much as you feel allows you to perform the best two-handed chest toss. But the feet must stay planted before and after the throw. We got mail!

Hello Diane. I've heard rumors that you may be using a six-pound medicine ball. Has it changed from the eight-pound ball? Thanks. Bob Duron QUestion:

Diane Vives, test creator: Hey Bob: the original test was set for eight pounds very early on in deciding the testing protocols last year. Dynamax (last year’s sponsor of that testing station) requested that it be changed to a six-pound med ball based on their protocols and philosophies. Both of these weights are accepted as standards for physical capacity testing for upper body power, so I agreed to change the protocol. So that was actually changed before the competition last year and remains the standard this year. Some of the older documentation had still been circulating but that had officially been changed in guidelines, rules, and website prior to competition. So the standard will be a six-pound med ball this year as well.

Missed Connections I was so surprised last night to walk into a restaurant and see the March edition of [AFM] with a dog that is identical to mine on the cover. I flipped through and confirmed it—Eleanor and my dog, Emma (formerly Walrus), are sisters from the same litter at Austin Pets Alive! Is there any chance of you passing this email along to the owner of Eleanor, the surfing golden retriever? …I couldn't resist at least letting him know I saw the article! — Sarah Tudor Thanks, Sarah. The similarities are indeed remarkable, and we did hook up the two dogs and their people.

AFM reader at the track

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

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

Haley Hall

Laura CaJacob Ugokwe

Maurice harris

Michael Madison

Amy doljs

Scott Welsh, M.D., P.A.

Haley Hall is a registered dietitian at Pure Austin Fitness, where she helps clients of all ages, sizes, and athletic abilities achieve results. Hall grew up in Dallas, graduated from the University of Texas in 2008, and calls Austin home. Hall’s background in personal training makes her passionate about teaching athletes how to improve nutrition for optimal performance. Hall was voted the "Best Nutritionist in Austin" in Austin Fit Magazine’s “Best of 2012” issue.

Laura CaJacob Ugokwe, registered dietitian, is the director of nutrition at Pure Austin Fitness. Ugokwe, recognizing that “by the book” doesn’t work all the time, is extremely realistic, working with each client’s individual lifestyle to make behavior changes. She also speaks publicly and writes for a variety of media outlets. Ugokwe was voted the “Best Nutritionist in Austin” by Austin Fit Magazine readers in 2010 and 2011, and she also owns RESULTS. Professional Food Coaching, LLC, specializing in health consulting for businesses.

Michael Madison serves as an employee of the Gazelle Foundation and Race Director of Run for the Water. He has also been an assistant coach and business manager of Gilbert's Gazelles Training Group since 2008. Madison graduated from the University of Missouri in '07, garnering All-Big XII Track and Field honors as a 200/400 meter runner. Madison holds a Masters in Sports Management from Texas A&M University.

Amy Dolejs is a communications manager in Austin. She used to run, bike, and do enough swimming to make it through triathlons, but now she has fallen in love with all things related to fighting. She takes boxing lessons at the Fit Pit and spends the rest of her free time taking Krav Maga, Muay Thai, sparring, and conditioning classes at Fit and Fearless. Her lonely bicycle does still get the occasional weekend airing or ride to work.

Dr. Scott Welsh is a sports-medicine fellowship-trained orthopedic surgeon, specializing in arthroscopic procedures of the shoulder, knee, and ankle. He also has an interest in cartilage regeneration procedures.

pureaustin.com/nutrition

Maurice Harris is the owner and operator of Coach Mo’s Elite Fitness. A former Texas A&M Aggie football player, Coach Mo has been involved with athletics and fitness his entire life; he began personal training and providing motivation for lifestyle changes eight years ago, working with all age levels and fitness experience. Coach Mo seeks to transcend the title of personal trainer by touching the lives of those he works with, forming special bonds, and leaving positive impressions. His goal: to take personal training to a higher level through personal commitment, loyalty, and caring.

resultsfoodcoaching.com

@Coachmofitness

pureaustin.com/nutrition pinterest.com/ietitianhaley

Page 32

Page 76

@running_gazelle

Page 46

Page 40

Peter Mallet

info@coachmofitness.com

Page 94

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

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@CentralTxOrtho

Allison atkinson Allison Atkinson is a cycling instructor at Pure Austin Fitness and works at ATC's newest location in the Davenport shopping center off loop 360. Page 92

Peter Mallet is a transplant, having moved to Austin from New Hampshire in 2011. Spending much of his time swimming, biking, and running, Mallet has since given the local athletic community no choice but to acknowledge his presence. In his spare time, Mallet works as a teacher's assistant and writer while consuming an unhealthy amount of non-vegan, nongluten free chocolate. peter.mallett@comcast.net

Page 84

Stay fit. Be happy. Enjoy the ride.

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Training Peaks Coach Carrie has launched a new program to get you ready for the Couples Tri (July 14). You can download AFM’s FREE Interactive Training Plan powered by Training Peaks. Receive daily emails with your workout for the day, log miles and training times, track nutrition, and monitor fitness and performance trends. There are also more advanced platforms for purchase. AFM Newsletter

Visit http://ow.ly/iZXFD to register for the Couples Tri training plan on Training Peaks.

Do you get the AFM weekly newsletter? Sign up to get information about contests, upcoming events and interesting happenings. austinfitmagazine.com/subscribe

AustinFitMagazine.com Videos Coach Carrie gives tips on setting up transitions for a successful triathlon.

Diane Vives talks you through this month’s Muscle Movement acceleration workout (note: it takes coordination!)

Web Exclusives

Cook with Anne Wilfong as she prepares the Southwest Omelet recipe (page 26).

@AustinFit Most Popular AFM Tweet: We give you the #SXSW SURVIVAL GUIDE with @DTKAustin. Trust us, you'll need it. http://ow.ly/ikz1j

/AustinFitMagazine Most Popular AFM post: We just went over 10,000 people who love a healthy Austin lifestyle just like we do! Thank you Fit Finds giveaway: Visit AFM’s Facebook page on April 17 for a chance to win a selection of refreshing Fit Finds from this issue. It might help take your mind off those taxes you just filed.

Live Social Media Chat Want to ask Coach Carrie for some additional pointers before toeing the start line for the Cap10K? Submit your questions for live discussion from 9 a.m. - 11 a.m. on Tuesday, April 2, with @FomoCoach @Cap10K or @AustinFit using the hashtag #Cap10KQA. 22 a u s t i n fI t m a g a z i n e . c o m A PR 2 0 1 3

Some of the AFMDC winners at the awards ceremony.

april 1 Follow the new nutritional plan to help get you in competition shape for the AFM FITTEST prepared by AFM’s “Best of” winners, nutritionists Laura CaJacob Ugokwe and Haley Hall. Meet the 2013 Austin Fit Magazine Distance Challenge overall winners in this special profile piece. April 5 Curious about the Manzano Mile? Read about this allcomers track meet and see

the photos from the March 23 running event held at Texas School for the Deaf. April 15 Taking on the marathon is a big deal. You’ll be inspired by reader Melissa Plicque’s story of walking the 2013 LiveStrong Marathon… and being the final finisher. april 25 What will AthleticFoodie Garrett Weber-Gale have cooking this month? Check in to austinfitmagazine.com to find out.

photo by Brian Fitz simmons

Fit Focus

Athlete Blake Uptain Finding His Moxie at Kona, HI photo by Melinda Johnson

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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

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Fuel Recipe

Omelets are not only for breakfast; they can be a quick protein-rich dinner to serve when preparation time is short.

Did you know? One large egg contains 70 calories and 6 grams of high quality protein. In addition, eggs are also a natural food source of vitamin D.

Southwest Omelet

How to Make it

By Anne Wilfong, R.D., L.D. & Alexa Sparkman, M.A., R.D., L.D.

Nutrition

What You Need

Calories 160 Fat 9 g Protein 16 g Carbohydrate 4 g Fiber 1 g Sodium 260 mg

1 egg 2 egg whites 1/2 teaspoon black pepper 1/2 cup Swiss chard, thinly sliced 1/2 Roma tomato, seeded and diced

Nutritionists

1 tablespoon avocado, diced 1 tablespoon shredded Monterey Jack cheese

1. Heat a non-stick skillet over medium high heat. 2. Whisk together the egg, egg whites, and pepper; set aside. 3. When the skillet is hot, coat it with non-stick cooking spray. 4. SautĂŠ Swiss chard and tomato for 30 seconds or until chard is wilted. Remove from pan and set aside. Wipe pan out, recoat with cooking spray, and place back on cook top. 5. Pour the egg mixture into the pan and, as the egg is cooking, use a spatula to lift the edges and allow the uncooked egg to flow to the bottom. 6. Add diced avocado, Swiss chard, Roma tomato, and cheese to top of omelet. 7. Fold over the omelet and cook until cheese is melted. 8. Serve immediately. Makes approximately: 1 omelet Serving Size: 1 omelet

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

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photo by Brian Fitz simmons

This recipe is brought to you by Whole Foods Market.

速

Fuel AthletE

Feeding an Olympian

Constant nutrition can improve your workout By Garrett Weber-Gale

hat does it really take to be an Olympian? A ton! Becoming an Olympian or Olympic champion is generally a long journey with many turns, hazards, roadblocks, and distractions. Some get there with ease and talent; most get there through a gritty and almost insane amount of motivation more often fueled by the hatred of losing than by the love of winning.

My road to the Olympics started before I was born. My mother, a collegiate swimmer, swam everyday of her pregnancy. I wasn’t but six weeks old when I had my first experience in a pool. As a result, being in water has been a natural place for me to feel comfortable. Swimming started very basically and made a natural progression up the ladder as I matured and became more engrossed in the sport. I joined my first swim team at the age of four. Around the corner from the house where I grew up in Wisconsin, there was a pool with a team my sister and I were on every summer. I swam at a local club, went 28 a u s t i n fI t m a g a z i n e . c o m A PR 2 0 1 3

on to compete for my high school, and then to train under famed coach Eddie Reese at the University of Texas. I now swim in the professional ranks, though I’m still training at UT. The incredible part is that all those early years swimming at the local pool, hundreds of meets, thousands of practices, and countless miles swam really just cruised by. Until I was older, I never really thought about the time I spent dedicating myself to swimming; it was just something that I loved to do. At one point during an early part of my career, something amazing happened: I realized the direct correlation between going to practice, working hard, and swimming fast. Up until my freshman year of high school, I had never swum year round. Once I began to solely focus on swimming (outside of schoolwork, that is), I started improving exponentially. This was like back when I thought about doing both basketball and swimming in high school. My parents told me to choose one thing and do it to the best of my abilities—some of the best advice they’ve ever given me. About this time, my mom read an article about sports nutrition and got the bug to help me fuel for success. It wasn’t long before I went to every swim meet with a lunch bag full of snacks to keep me fueled up and ready to race. My performance at meets literally skyrocketed when I began nourishing myself throughout the competition; my workouts needed the same kind of diet. My mom would pack me two lunch bags everyday: one for lunch and another to eat after school before practice. Inevitably, the second bag’s goods would turn into snacks between classes, which I soon learned helped my performance in school, too!

As a high school swimmer—and even as a college athlete—meets can be very long. Sometimes the whole thing can last three to four hours, sometimes even longer. Most swimmers don’t eat for at least an hour before the meet starts, eventually causing low blood sugar and an even lower energy level. Neither are good for tiptop results. We started simply; if it’s too difficult to get ready and pack, we’re less likely to try. Make it easy on yourself, at least while you’re first getting into it. We began with basics; string cheese, Wheat Thins, rice cakes, granola bars, orange slices, banana, pb&j sandwiches, apple slices, dried cereal, instant oatmeal, prunes, dried cranberries, dried mango, Fig Newtons, whole grain bagel, almonds, hard-boiled eggs, single serving yogurt, turkey sandwiches, energy bars, and sometimes even a little Tupperware of homemade baked beans. The trick for me was to constantly snack. At the outset, there were a couple of races where I obviously ate too much and felt a bit bloated heading up to the starting block. Soon I learned to eat a little bit of a lot of different things throughout the meet, or easy snacks like four crackers and a couple of apple slices. As I went along it became easy for me to weed out the things I either didn’t really like, thought weren’t helping me swim fast, or that didn’t make me feel good. Now my snacks on race day include energy bars, almond butter sandwiches, crackers, oranges, bananas, dried fruits, and granola bars. Immediately after I finish a meet, I often have a small Tupperware of beans at hand (protein) and a fruit smoothie with milled flax seeds waiting for me. (I make the smoothie the night before and freeze it. I put it in my bag, still frozen, and by the time I finish the meet, it is thawed; the coolness helps bring my body temperature down for further recovery.) Don’t underestimate the power of good food. It’s easy to start bringing simple snacks to your workouts and competitions. My guess is you’ll be amazed, like I was, at the positive difference fuel can make. afm

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Fuel Nutritionist

Binge Eating Disorder Overeating could be more than just an indulgence

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

ow familiar are you with binge eating disorder? Binge eating disorder (BED) is the most common eating disorder in the United States. While everyone has overeaten at some point, those with BED have recurring episodes of uncontrolled eating followed by feelings of shame and guilt (it is important to note that those with BED do not

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follow an overeating episode with a form of purging). Awareness for BED has been steadily increasing and it is widely expected to have its own specific category in the upcoming edition of the American Psychiatric Associations Diagnostic and Statistical Manual of Health and Mental Disorders (DSM V) to be released in May of this year. According to the proposed DSM V entry, there is a sense of lack of control over eating during a binging episode.

Just as awareness around BED has increased, treatment options and success stories are equally encouraging. Binges are characterized by three or more of the following: • Eating much more rapidly than normal, • Eating until feeling uncomfortably full, • Eating large amounts of food when not feeling physically hungry, • Eating alone because of embarrassment over how much one is eating, and • Feeling disgusted with oneself, depressed, or very guilty afterward.

These symptoms typically occur at least once a week for three months or more in patients diagnosed with BED. Many of the side effects of BED, such as diabetes, heart disease, high blood pressure, and cholesterol are associated with obesity, but those with BED may be at a healthy body weight. After reading the description for BED, you may wonder if your eating behaviors are indicative of BED because just last week you ate a party-sized bag of chocolate or polished off your plate (and then your spouse’s plate) at dinner. The question is, did you feel in control of your eating while you were inhaling these large amounts of food? Repeated overeating coupled with a feeling of lack of control and feelings of embarrassment or shame, or attempts to hide the evidence so no one will know what you ate may be signs of a struggle with BED. Different things trigger binges in different people but, in general, binges can be caused by unsettling emotions, food restrictions, or particular foods (sugar, chocolate, baked goods, salty foods, fast foods, etc.). For example: You feel extremely sad about a fight you had with your spouse. Next, you find yourself eating large amounts of food very quickly

and discreetly. Binging like this temporarily provides distraction from the distress you were feeling and, therefore, gives you some relief. Eventually, however, the binge will end and the unsettling feeling/emotions rush back, combined with additional guilt and shame as well as the physical feeling of over fullness. Another example may look like the following: You have created a food rule such as “I will not eat any white flour foods.” The minute you find yourself eating the forbidden food, you feel very guilty and have a “what the heck” response. As a result, you try to eat as much as possible as quickly as possible because, as soon as you are done eating, the food rule will be reestablished with even more vigor. With BED, these binge episodes occur at least once a week for three months. One of the most common reactions to a binge is restricting food at the next meal or snack in order to make up for the extra calories consumed during a binge. Not only does this not work, it also quite possibly sets you up for another binge because you allow yourself to get excessively hungry, which inevitably leads to overeating. Just as awareness around BED has increased, treatment options and success stories are equally encouraging. Learning to start and stop eating based on your hunger and fullness level and abolishing food rules and trusting yourself around food are first steps toward developing a healthy relationship with food. Figuring out how to work through the emotions you may be trying to bury with food is another vital step in recovery. There are many therapists in Austin who specialize in working with BED, and you can check out Austin Eating Disorders Specialists at austineds.com to contact someone who can help you toward the path to recovery. AFM

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Fuel AFm FITTEST

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Photography by Stacy Berg

Part 1

AFM FIttest Nutrition Series The importance of diet in training By Haley Hall, R.d., Ld. and Laura Cajacob Ugokwe, R.d., Ld.

hen training for an event or competition, the laser focus put on the workouts tends to neglect a critical part of the performance equation: fueling your body. Nutrition plays an integral role in supporting the training regimen. Benefits of fueling appropriately include, but are not limited to, higher intensity training over longer intervals with improved recovery, body composition and strength, and decreased risk of injury. The 2013 AFM FITTEST is less than two months away; have you considered your nutrition plan? With some guidance, you will be far more prepared than your competitors who failed to take diet and hydration into consideration. Sports nutrition is the study of food, fluid, and supplementation and their relation to training, recovery, and performance. This nutrition specialty is a surprisingly new field considering its importance in exercise performance. Although the first research on carbohydrate and fat metabolism in athletes was completed in 1930, sports nutrition did not thrive as a science until the 1980s. Exercise physiologists determined athletes needed carbohydrates for optimal performance, so they collaborated with dietitians in order to practically apply these principles. Partly due to this alliance between industries, there were remarkable advances in the training of athletes in the last two decades of the twentieth century. The evidence-based research available today makes practical application to athletic training far more accessible to non-professional athletes. For an example of what you could be eating to get the most out of your training, see the AFM FITTEST Nutrition Plan at austinfitmagazine.com. The Simple Eating Plan is designed to incorporate a variety of foods with very little time and effort, while the Quick Cooking Plan takes it up a notch, providing several recipes to make things more interesting. Both plans provide approximately 2,000 calories per day and can be mixed

and matched to best suit your needs. To decrease calories and promote fat loss, cut out the nighttime snack, choose only fruits or vegetables for one snack daily, or decrease portion sizes at meals. If trying to increase muscle mass prior to the competition, boost the calories by increasing portions at meals, adding calorie dense foods (cheese, avocado, nuts, etc.), and doubling the nighttime snack. Both plans provide approximately 50 percent of calories from carbohydrates, 25 percent from protein, and 25 percent from fat. This is enough carbohydrate to fuel your exercise, plenty of protein to promote muscle growth and recovery, and adequate fat to balance hunger levels and stave off cravings. Eating five to six times a day will balance energy levels, keep you satisfied and effectively support exercise. In contrast to what many active people believe, weight loss is not directly correlated to improved performance. Active people may be on the higher end of standardized weight charts despite being lean and strong, and losing weight may mean a loss of

muscle. A better measure of body composition in relation to performance is body fat percentage. If body fat is above average, it is likely performance could be enhanced with a reduction in body fat. Although weight may stay the same or even increase, less body fat overall means decreased strain on the cardiovascular system, less weight for muscles to move around during activity, and reduced load on bones, joints, tendons, and ligaments. If the body fat is low to begin with, however, a reduction may come with a cost including decreased energy, reduced hormone function, and increased risk of injury. Eating to be the fittest in Austin is no easy task. Do not waste all of the hard work you put into training with an inadequate nutrition strategy. Remember: Proper nutrition enhances strength, endurance, body composition, and recovery while decreasing fatigue and injury risk. With deliberate planning, some effort in the kitchen, and a little discipline, you will have an edge up on your competitors come AFM FITTEST on June 15. afm

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An Everyday Guy Goes Long for Charity Running 24 hours to help the homeless

ichael Mize was 28 years old, a runner who’d

completed a marathon. He kept logs, tracked his workouts, built training plans. And then, one day, he saw information about a 24-hour fundraising event in Philadelphia that piqued his interest, the Stroehmann Back on My Feet 20in24 Lone Ranger. “You can’t live in Philly and not see the homeless,” explained Mize. “Not so much in the suburbs where I live, but when you go into town. And I thought that this was a good way to give back.” The run, which is held over 24 hours on an eight and a half mile course, simply involves racking up as many miles as possible

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By Leah Fisher Nyfeler

during that time; it’s a fundraiser for Back on My Feet (BoMF), an organization with chapters all over the country (including Austin) that seeks to empower the homeless to make lasting changes. Even though the run was just ten days away, Mize signed up, one of the group of 100 participants who filled out the field in 2008. Mize laughingly recalled his “training plan”: “I basically crammed for it. One day, I ran ten miles at 10 a.m., which is when the race starts, and then another ten miles at 2 p.m. to give me a feel for being on my feet all day.” The young man made a loose plan. He’d shoot for 100 miles in the 24-hour period; he’d

need to run 12 loops, one every two hours, in order to reach his goal. Mize figured that he’d rest each lap, much like a swimmer who’s making intervals gets to hang at the wall until time to set off again. That July race day morning turned out to be, in Mize’s words, “ridiculously hot and humid,” and everyone went out too fast (Mize included). He rested after his first loop but things quickly deteriorated—there were blisters and dehydration to contend with. “I did a fair amount walking,” he said. “But walking hurts worse than running because it takes longer.” He met his first goal, which was to make it for 24 hours and, in the process, he raised $200 for the organization. It took him three weeks to return to running; Mize was unprepared for the swelling that followed and the toll on his body. Staying up for 24 hours really hadn’t been a problem; Mize works in a hospital where this kind of stint is required a couple of times a year (“Plus we had young kids at home,” he said wryly, “so there are plenty of sleepless nights there as well”). In reflection, one of his worst decisions in that race was to take a rest break prior to his last loop, when he slept for about 30 minutes. “When I woke up, it was like rigor mortis,” he said. That year, he covered 70 miles. But he was hooked. Mize came back the following year, made changes (not all good—he swapped out his shoes halfway, which “practically crippled” him), and made it to 80 miles. The next year, Mize was recovering from a mini-stroke and his wife limited him to 18 hours; he covered 59 miles. In 2011, he got to 84 miles; last year was his best to date—93 miles, just seven short of that 100-mile goal. There haven’t been any other races like the 20in24 for Mize; he has focused on this particular ultra, saying, “If I’m going to hit my goal of 100 miles, I want it to be here. I guess it’s sentimental.” He’s let go of keeping a log or recording his workouts, and he doesn’t need the 20-mile long runs. “It’s more of a lifestyle now,” he explained. “I go out and do it because it’s fun.” He did run his age on his birthday this March: 33 miles. Mize is traveling to Austin, the newest chapter of the national BoMF organization, to run the inaugural 20in24 Lone Ranger. The event will be at Camp Mabry on May 11-12, and it will be his sixth consecutive attempt at the 100-mile distance at a BoMF run. “As soon as I saw [the information], I wanted to do it,” explained Mize. His wife has family in San Antonio and his teenaged niece may run a bit with him. Mize set some high expectations for the event, practically gushing about the experience. “It’s really well done; BoMF runs a first class event and does a great job of entertaining and catering to the runners. With all the different events, there’s a distance for just about everyone,” he said. There are several other events that go on during the 24-hour race, and the shorter ones are run in the opposite direction. “People cheer for you—and you try to cheer back, but they’re gone so fast,” he laughed. Mize talked about the special relationships that develop among the runners who are out there all day, saying that “you pick right back up” when encountering them again the following year. It will be fun to see if Austin provides the magic that this Philly-based runner needs to reach his goal of 100 miles in 24 hours. But beyond this desire to reach that mileage, Mize hopes to give back through his running. “It’s a noble thing, to help people,” he said. “I’m glad I can do it through something I love.” AFM Photography by Alicia Martin

Runners at Stroehmann Back on My Feet 20in24 Lone Ranger race start in Philadelphia; pajama loop runners get ready to run; spectators cheer for participants.

Michael Mize’s Tips for Runners

1. Don’t set a mileage goal; just aim to keep going for 24 hours. 2. Take care of your nutrition, hydration, and electrolyte replacement. 3. Think about lights (you’ll probably want to supplement whatever’s out on the course). 4. Check the website to see about aid station support and plan accordingly. 5. Expect that you will walk.

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The Hemstreet family (clockwise from bottom left): Karli, Kathy, Greg, Nic, and Will Licon (on starting block).

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Photography by Fla shbax23

Eat, sleep, swim On raising a competitive athlete (or three)

t’s 8 p.m. on a weeknight, and dinner

at the Hemstreet family’s house has just gotten underway. They squeeze around their kitchen table, eating a hearty-looking dish of chicken and rice while chattering and joking amongst themselves. In just a little while, however, it will be time for lights out—and it won’t be much longer after that before their 5 a.m. alarm will go off, a not-so-subtle reminder that it’s time to hit the pool.

More Than a Swim Family

escribing the Hemstreets as a swimming family doesn’t seem to go far enough. The parents—Greg and Kathy— met in college while swimming on the varsity team at the University of Toronto. They relocated from Canada to Austin in 1989, after Greg sold his business to a company in the area. After college, Kathy went on to compete in triathlons, including the Ironman World Championship in 1996, while Greg kept up with his swimming through a Master’s team. Their children Nicholas (“Nic,” 17) and Karling (“Karli,” 15) have been swimming since the age of nine and currently train year round with the nationally renowned Nitro swim team. Both have competed on a national level; Karli even swam in the Canadian Olympic trials in 2012. Raising two competitive swimmers would seem like plenty for one family to manage but a little over a year ago, the Hemstreets decided to up the ante by becoming a host family to 18-year-old Will Licon—a swimmer from El Paso who also trains with Nitro and who recently accepted a scholarship to swim at the University of Texas, where he will be a freshman in the fall. Like Nic and Karli Hemstreet, Licon has already made quite an impression on the swimming world: He is a member of the U.S.A. Swimming

By courtenay verret

National Junior team, is world ranked, and competed at the U.S. Olympic Team trials in 2012. “We consider him part of the family,” said Greg. “His passion for swimming is contagious and fits well into our household. We are proud to know him, let alone have him as part of the family.” Those sentiments are mutual for Licon: “They honestly make me feel just like I’m home,” he said. A typical week for the Hemstreet kids (Licon included) can mean anywhere from 20 to 30 hours of training, both in the pool and on dry land. Formal practice is every afternoon after school, and on Mondays, Wednesdays, and Fridays, the kids hit an early morning practice as well. Even Saturday—the day of sleeping in and lounging in PJs for most teenagers—is not exempt from the alarm clock: The Hemstreets squeeze in a morning practice then, too. “So basically, anything past 6 a.m. we consider ‘sleeping in,’” joked Licon.

semblance of a social life. Tim O’Brien, national coach for Nitro Swimming, explained the philosophy he tries to impart to his athletes: “…we always emphasize being well rounded and having balance in their lives. We say there are three parts to the pie—academic, athletic, and social—and if one part of the pie is out of proportion, the other two tend to suffer. Balance is the key.” Nic, Karli, and Will are all successful academically, relying on discipline and good time management to keep on top of

Maintaining a Healthy Balance

ith such an intense schedule, an obvious question is how the three students are able to keep up their training and schoolwork (all three are enrolled at Vista Ridge High School) while still having a A PR 2 0 1 3 a u s t i n fI t m a g a z i n e . c o m 3 7

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Nitro's national coach Tim O'Brien directs practice, encouraging his swimmers to find balance in academics, athletics, and their social lives.

their grades. On the social end of things, it helps that most of their closest friends are their fellow swimmers. “The people [on the swim team] are like our second family,” explained Karli. Nic agreed: “We sing during practice when we’re feeling bad, we make funny jokes…I know that my best friends in the world are there,” he said. Although all three teenagers have formed the bulk of their close friendships at the pool, Nic asserted that it has been important for him to establish strong relationships outside of swimming as well: “My dynamic was that swimming was something that I did more for fun; it was my escape for everything else. And that sort of atmosphere bred me to be a lot more outgoing to nonswimmers.” To his point, Nic is currently working toward becoming an Eagle Scout. He has maintained strong relationships with his fellow scouts over the years, many of whom he has known since kindergarten. 38 a u s t i n fI t m a g a z i n e . c o m A PR 2 0 1 3

Karli has also found a passion outside of the pool (horseback riding), which allows her to spend time with her long-time best friend.

Food, Glorious Food

ood—or, to be more accurate, eating the right kinds of foods—plays an important role in the Hemstreet family’s success. Making sure the kids get enough calories and nutrient-dense foods to sustain their training and keep them healthy is a responsibility that their parents take seriously. “You don’t want to know some of our grocery bills,” laughed Greg. “We go through 36 eggs a week, five gallons of milk.” The boys eat about eight to ten thousand calories a day, whereas Karli consumes a bit less. “I think we usually clear out that pantry every weekend,” joked Nic. Although Will, Karli, and Nic eschew sodas and energy drinks, they do allow themselves the occasional indulgence,

such as burgers and pizza. “We usually make them ourselves,” said Karli, who likes to snack on vegetables during the day. Nic and Will also bring a bag of food with them to school to munch on (Will’s preferred snack food is Wheat Thins), and joked that their teachers laugh at them for constantly eating. Although the three consume a considerable amount of protein, they prefer its source to come from real food rather than powders and supplements, which can sometimes have suspect ingredients.

Advice for Making it Work

he Hemstreets have sound advice for parents who are raising a competitive athlete: “You’ve got to constantly give them encouragement, feed them right. I believe in a relatively strict discipline about not being up late, lights out, and curfews,” said Greg. Kathy added, “Be involved in their sport, their team functions.” Greg officiates at swim meets so he can be on deck, and Kathy has helped Photography by Fla shbax23

Build yourself a positive environment; get rid of a negative environment. Take leadership and ownership in that. to coordinate team events and attended many a swim practice. Above all, their own swimming background offers them unique perspective and understanding:

“We can understand what they’re going through, the load that they’re carrying; we have a lot of insight to what’s happening with them and can help them with that,” said Kathy. Licon and the younger Hemstreets have some advice of their own for kids who are pursuing their own athletic dreams: “Have fun with it,” said Licon. “If you’re sticking with something and you enjoy it, just have fun, don’t think of it as a chore. It will be over before you know it.” Karlie agreed, saying, “Do what you love; if you’re not enjoying it, maybe…take a small break. You have to enjoy [swimming] to swim fast.” Finally, Nic emphasized the importance of teamwork: “My favorite thing about swimming is the team; I love practices where we scream and yell for each other.

Build yourself a positive environment; get rid of a negative environment. Take leadership and ownership in that.” Coach O’Brien believes that the Hemstreets set a stellar example for parents who are raising competitive athletes. “[They are] an amazing family,” he said, “and without families like theirs that contribute not only in the pool but through officiating, community service, and offering their home for team social activities, teams like ours would not be near the success [that we are].” The trio of teens has big dreams for the future: Nic wants to swim in college, whereas Karli and Will ultimately have their sights set on competing in the Olympics. Under the guidance of Greg and Kathy, these young swimmers have enough maturity and perspective to chase down their dreams one goal at a time. Wherever their paths may lead, the three will no doubt be ones to watch—maybe even in Rio in 2016. AFM

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Fit OVer 40

Coach’s Angels How to get fit like a boxer

By Amy Doljs

t the Fit Pit, a boxing gym off Lamar and Oltorf

in South Austin, it’s a chilly February Saturday morning. The gym opens at 10 a.m., and men and women of all ages start showing up a few minutes early, wrapping their hands and warming up by jumping rope and shadow boxing. The gym’s main room has different areas. An elevated boxing ring that fills one half of the big room draws the eye—what would it be like to move around up there, punching and avoiding punches? There’s a mix of different kinds of bags to punch, a rope ladder on the ground for practicing footwork, a string across the wide warehouse door for bobbing under, and space in front of a mirror for all kinds of fun push-ups and other work. Three women meet here twice a week for a shared personal training session with the gym’s owner, Coach Art Cardenas. Beth Kurtz, 49, arrives first, but soon her friends, twin sisters Misty Lininger and Christy Rockwood, 44, come in. Lininger carries a cup of coffee and offers a sip to Rockwood. They’re all dressed lightly for working out, and it’s still cold in the gym. Kurtz is the first one who heard about boxing training as a

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workout about a year and a half ago. She persuaded her friend Lininger to try it, and she brought Rockwood in. They all immediately loved it. “We started in the winter,” Kurtz remembered. “We joked about Coach getting us ready for swimsuit season, and then when summer came, we realized—we were ready!” Kurtz is extremely active. She has four kids, ages 16 to 25. She longboards with her 18-year-old son and also runs, belly dances, does yoga, rides her bike, paddleboards, and swims. But the boxing workout is, she said, the best workout she’s ever done. Lininger and Rockwood have also always been active, particularly with running and doing yoga. They each have three kids. Rockwood’s are from 11 to 14 years old, and Lininger’s are 5 to 13. But they agree that with the boxing workout, they’re fitter than they’ve ever been. Cardenas crafts their workout as if he were conditioning them to be boxers. They don’t spar, but they do full-body conditioning that strengthens all of their muscle groups and gives them explosive speed. The conditioning part of their workout involves jumping rope, dragging huge tires around, hitting the tires with a sledgehammer, doing planks (“LOTS of planks”), sprinting across

Photo by Brian Fitz simmons

the parking lot, working with free weights and kettlebells, doing jumping jacks, hitting the heavy bags and speed bags, and pushing a wheelbarrow full of sandbags. “Sometimes I push the twins around,” Kurtz joked. They also do mitt work with Cardenas— he calls combinations and they punch the mitts, bob, weave, slip, step. To keep them agile, Cardenas also uses swim noodles— firm enough to be punched but light enough to be used to smack the boxer who doesn’t bob fast enough. All of them mentioned the mitt work as the most challenging thing they do, though it doesn’t involve picking up anything heavy. “At first it was hilarious,” Lininger recalled. “We were so uncoordinated. It takes so much focus to really listen to the combinations.” “The coordination,” Rockwood agreed, “learning that was hard. And he changes it up every time.” Passing behind them, Cardenas called, “I’ve got a booger for y’all today, too.” The women all grin. “We wouldn’t be doing this if it weren’t for him. He makes it great,” Rockwood added. The others agree enthusiastically: “Coach is great!” But back to the workout—“The wheelbarrow is also really hard,” Lininger conceded. “Balancing it really gets to the core and the upper body.” All three women have packed schedules, but they make time for their boxing workout twice a week because it gives them both physical and mental benefits. “I love hitting the bag,” Lininger said. “It helps relieve stress. I wish I had done it during my divorce!” She laughed. “It would have helped a lot.” Rockwood agreed and added, “And it gives you so much confidence! You’re your own bodyguard. I know how to defend myself now.” They all nod and, behind them, where he’s working out the combinations he’s going to make them do with the mitts, Cardenas smiled. He likes their workouts together as much as they do—he calls them Coach’s Angels and has nicknames for all of them: Honey Badger (Kurtz), Baby Doll (Lininger), and Muscles (Rockwood). He is proud of how strong they’ve gotten, how much they’ve accomplished over the year, and the changes they’ve been working through together. “I always want to come to this,” Lininger

said as she finished her coffee. “With yoga or other things, I can talk myself out of doing it, but this, I want to come anytime.” “We get excited about the workouts,” Rockwood agreed. “We text each other before them and say, ‘I’m gonna kick your ass.’” Kurtz, too, emphasized the camaraderie they’ve developed. “It’s so much fun, three of us doing it together. There’s fellowship. And Coach is over the top. It’s like four friends really, now. We do want to get healthy and become fit and toned, but also it’s fun.” Lininger added that they look at Cardenas as more than just a trainer: “He’s a mentor. He inspires us in our lives as much as he does in our training. He’s living his dream.” The women support their intense conditioning with good nutrition—avoiding too many added sugars (including alcohol), decreasing the carbs a bit, and paying attention to protein. “Before this,” Kurtz said, “I’d be slamming pizza. Now, I go to yogurt.” Lininger added that Cardenas had also instructed them to eat a better breakfast as well as avoid eating too late at night. But they still have treats. Kurtz described the breakfast she’d eaten before arriving for her workout that morning—something that sounded amazing, with bleu cheese, honey, and pears. There are even dietary changes for medical reasons; Lininger struggles with rheumatoid arthritis and has made some diet shifts to reduce the inflammation. When she’s having a flare-up, Cardenas modifies the workouts for her, having her do lighter work on speed bags, for example, rather than punching heavy bags as hard as she can. None of the women feel that they’ve slowed down much physically after they hit 40 or, if they did, they’ve almost reversed the effects of getting older by changing their eating habits and having a consistent conditioning practice. “I think I’m more fit than I ever have been,” Kurtz said. “My lifestyle is better. My diet is better. I’ve got the maturity to stick to it.” She points to her head. “I feel as good upstairs as I do physically.” AFM

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THE COOLEST WAY TO GET FIT IN AUSTIN!

Adult and Youth Hockey Leagues Instructional – Advanced NORTHCROSS MALL 2525 West Anderson Lane | 512.252.8500 WWW.CHAPARRALICE.COM

The Pulse

Heartbeat of Austin's Fitness Scene

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Signs of Spring in Austin

Eeyore’s Birthday - What started as a picnic for the English department at UT has exploded into a festival for hippies, families, bands, May poles, and general good times. This year, Eeyore’s Birthday Party celebrates fifty years.

Buda Country Fair and Weiner Dog Races - Rescued dachshunds get their chance to shine in front of thousands who come for this unique sporting event.

Shower Scenes Weird Science

The classic ‘80s movie about two nerdy boys creating the perfect woman makes the chart as a hilarious shower scene: “Showering’s real fun isn’t it?”

Psycho

Someone plays the familiar musical riff and we get chills. This shower scene helped define modern horror film editing.

Starship Troopers

This high-budget sci-fi movie had males of all ages flocking to the theatres (maybe the coed shower scene had something to do with it).

Wildflower Eruptions - Over 5,000 species of wildflowers paint the fields of Texas Hill Country, creating backdrops for dare we say millions of Texas family photo shoots.

Thong Guy - You’ll see him on his daily walks in the neighborhood or riding his bike around town, naked save for his (we hope) trusty thong.

ed e n so r

chill Playlist for a rainy day 1. I Can See Clearly Now — Bob Marley

8. Terminally Chill — Neon Indian

2. Breathe — Alexi Murdoch

9. Burn One Down — Ben Harper

3. Blue Eyes Crying in the Rain — Willie Nelson

10. Who'll Stop The Rain — Creedence Clearwater Revival

4. Chill Out Tent — The Hold Steady 5. April Showers — Math and Physics Club 6. Rainy Day — Keller Willaims 7. Your Hand In Mine — Explosions in the Sky

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http://ow.ly/jamOH

Hipster Invasion - SXSW brings them out of their interior spaces; you’ll find hipsters sprouting up at outdoor coffee spaces, in trailer food parks, and on retro chic bicycles all over town.

Book Bit

From American Brutus: John Wilkes Booth and the Lincoln Conspiracies by Michael W. Kauffman

“Thousands of people filed into the new Capitol rotunda to view the remains of Abraham Lincoln. They lined up for more than a mile, standing quietly and respectfully for hours just to get one final, momentary glimpse of their fallen president. One observer was struck by the way ‘the refined and cultured walked by the side of poor untutored and lately emancipated slaves, each seemingly oblivious to the presence [of the] other.’ Many wept, and some left small tokens of their grief. A good many kissed the coffin as they passed.”

photo by imelda

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11905 BEE CAVES RD. • 512-373-3975 *To Redeem go to cyclefitsports.com and sign-up using discount code: AFM0313 Offer Expires 04/30/13. Not valid for current members.

Anne Marie Bloodgood DANCER • BALLET AUSTIN

Jessica Stephen CROSSFIT COACH

Desiree Ficker PROFESSIONAL TRIATHLETE

BEAUTY & PERFORMANCE

photo: Lucas Purvis

NOW YOU CAN HAVE BOTH The heat and perspiration resistant design won’t crease or smear while at work or play.

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Am D

Track Star

Leo Manzano

Embodies the

By Michael Madison Photography by Brian Fitzsimmons

American Dream

W 48

With 400 meters of the 2012 London Olympics 1,500-meter final remaining, Austinite Leo Manzanoâ&#x20AC;&#x2122;s hopes of a medal were little more than an afterthought to the millions watching on television. He was in tenth place and his face grimaced like that of a runner overworking, unable to stay relaxed. His 5 foot 4 Â˝ inch frame was dwarfed by the competitors ahead whose strides seemed effortless, like horses galloping down the backstretch of the Kentucky Derby. These were the best of the best, 12 runners in total who had survived two rounds of elimination over three days to get a chance at Olympic glory.

Manzano started out running in workboots like these; his practical parents did not see the need for special shoes for his new hobby.

Photos courtesy of Leo Manzano

With 200 meters to go, Manzano’s chances seemed even slimmer. There were still seven runners to catch, including three from the traditional distance powerhouses of Kenya and Ethiopia. Not only was he chasing after the best but also against the burden of an American medal drought in the event since Jim Ryun’s silver performance in Mexico City’s 1968 Games. But to Leo Manzano’s coaches, family, close friends, and those who know him well, the race had only just begun. Born in a small town in central Mexico in 1984, Manzano’s parents immigrated to the United States in 1987 after his father was granted legal residency. They settled outside Marble Falls, Texas, in the hill country about an hour west of Austin. The eldest of four children, Manzano’s life quickly became all about firsts: first to graduate high school, first to graduate college, first to achieve United States citizenship (in 2004). Life could have turned out much differently for the young man had his father not sought a path to move his family north of the Rio Grande. In a town where the basic necessities for life came as a luxury, education opportunities were scarce at best. “Up until a couple years ago, they didn’t have water or electricity,” said Manzano back in late February. “People there, they just work. Maybe you go through fourth grade and then you start working and get married at a young age.” Although living in Marble Falls, Manzano’s parents instilled the lifestyle of hard work from a very early age. By seventh grade, he was taking on odd jobs during the summer, running whenever time permitted—but always as a secondary pastime— and winning track meets on the weekends. “Right after eighth grade, they started noticing how supportive the coaches were. Then people started talking about how if I kept it up I could get a scholarship,” Manzano recalled. (Top) From left to right: Caleb Rice, “But my parents Jerrad Ince, Eric Sanchez, and Leo Manzano in 2002 after 4x400 Mile still made me get Relay in eighth grade. a job.” (Bottom) Eighth grader Leo Manzano Perhaps withfinishes the mile.

out the discipline and work ethic his parents instilled, Manzano’s path as a runner might have taken a different trajectory. At one point, he was training in workboots because it was all the family could afford. His parents didn’t see the need for an extra pair of shoes, not for something so foreign to two people who had grown up in rural Mexico where agriculture was the way of life. And there were days when his dad would drop him off at 5 a.m. so he could get in a workout before school and still fulfill other family obligations after class was out. As a sophomore in high school, Manzano claimed his first of nine state championships in cross country and track and field. Yet by November of his senior year, the scholarship offers were few and far between, with his choices limited to Oklahoma State, TCU, and UTSA. “I don’t really look like your average runner,” explained Manzano, “and, at the time, I was about number four in my mile time compared to other guys in Texas.” Manzano’s size and stature don’t fit that of the typical middledistance runner, which has always left him as the underdog. His muscular upper body is built so that he can withstand the elbows and shoving from competitors when the pack is moving close together. His strides, however, leave a coach or talent scout wanting, especially when compared to many African runners’ legs, which can seem to encompass 75 percent of their bodies. Add in that he’s Latino (not typically one of the current running dynasties) and he was never the first choice for coaches. “For me it’s been a little bit frustrating because they judge the book by its cover,” lamented Manzano. “But at the end of the day, it works to my advantage because I always end up being overlooked, which (to me) that is okay. I go in to the race and prove otherwise.” When the University of Texas came calling at 11 p.m. the week before the state cross country championship his senior year, Manzano took the contact with great excitement. Jason Vigilante, then head coach for the men’s squad, wanted the Marble Falls standout to come take a campus visit and consider joining the Longhorns for his collegiate career. The decision took no time at all and by August of 2004, Manzano had moved into the dorms on the Austin campus. There were a number of top runners brought in that year and the squad was among the best in the country. Most athletes get to college and take a year to “redshirt,” which is meant to help them adjust to life and mature a bit before stepping up to compete. Keep in mind that Manzano was the first member of his family to ever attend college. Although the drive to campus was only 60 miles, everything happening was completely foreign to his parents, siblings, and—to some extent—himself. But the bright-eyed 18-yearold got comfortable in Austin by doing what he did best: running. Manzano holds the 2008 National Championship The UT track wasn’t exactly team trophy in Des foreign territory; he had visited Moines, Iowa.

I always end up being overlooked, which (to me) that is okay. I go in to the race and prove otherwise.

it during the month of May every year from 2000–2003 when he claimed all of his state titles at the renowned Mike A. Myers Track and Soccer Stadium. Less than six months after being enrolled as a student at UT, Manzano etched his name in the record books by breaking a Longhorn record that had stood for 21 years. His sub-4:00 mile was just the second in school history and earned him the first of an eventual ten Big 12 Championships. Over the next four years, Leo Manzano built a career that still stands as the most decorated male runner ever on the 40 Acres. His final collegiate race cemented his legacy; Manzano led the 1,500-meter NCAA Outdoor Championships from wire to wire. Arguably one of the most dominant performances in a race, Manzano was challenged by numerous runners attempting to burst past his outside shoulder and take the lead. Even the television announcers thought he would succumb to fatigue and be overtaken. But this was Leo Manzano, far from your average competitor. Research scientists at UT conducted tests on Manzano’s heart and reported that it is of the size typically found in a person closer to seven feet tall. In a 2010 New York Times article that discussed the results of this study, the lab director estimated that only ten runners and ten cyclists in the world could match the amount of blood and oxygen pumped to his muscles. Manzano gave this succinct summary: “They said I have the engine of a Ferrari in the body of a Pinto.” In the final 200 meters of that last collegiate race, Manzano gave a glimpse of what was to come in his professional career; he dug deep and found a sixth gear, leaving the other 15 competitors behind and winning by more than ten strides. On that day, he left no doubt who was the best in the country.

Three weeks later, Manzano traveled to Eugene, Oregon, where he garnered another medal—although this one was a little bit more prestigious than an NCAA Championship. The 23-year-old took second place at the United States Olympic Trials, earning him a trip to Beijing, China, for the 2008 Olympic Games. The next four years were full of mixed results as he adjusted to life as a professional runner. Beijing didn’t go quite as hoped, although it served as a helpful precursor to his trip to London in 2012. Life for someone in Manzano’s career field is a constant challenge because there is always another runner waiting in the wings. Each race, every time on the track, is pressure packed, full of jockeying for position amongst the elite while trying to earn a paycheck. In 2011, the rigors of the job led to mounting injuries, culminating with Manzano pulling up short at the semifinals of the World Championships. Frustrations began to build, and second-guessing led the young man to a place of deep questioning. “I was injured four or five times,” he recalled, reflecting back on that year. “That was a particular moment where I thought I was going to give up the sport. If I’m not doing well anymore, then why I am here?” Manzano took a month off, completely disengaging from running. It was only after a visit in Costa Rica where he spent time reflecting that his passion came back. He resolved to work harder at his running career, and this rededication started with one of his best decisions since college: adding UT Strength Coach Trey Cepeda. Since then, “[Cepeda’s] been an integral part of my training and a great mentor, a great person to me.” With newcomer Cepeda teamed with his running coach Ryan Ponsonby, Manzano went to work. He strengthened his hamstrings and found that weakness in his glutes and back was the main cause

Leo Manzano’s Career Achievements

Nine-time Texas State High School Champion 2 x 800 meters 2 x 1,600 meters 2 x 3,200 meters 3 x Cross Country University of Texas 5 x NCAA Champion (2 x Outdoor 1,500 meters, 2 x Indoor Mile, 1 x Distance Medley Relay) 9 x NCAA All-American 10 x Big 12 Conference Champion 4 x School Record Holder (Indoor Mile, Outdoor 1,500 meters, Indoor and Outdoor Distance Medley Relay) World Record Holder (Distance Medley Relay)

Post-Collegiate Silver Medal – 2012 London Olympic Games Gold Medal USA Outdoor Championships (2012) 4 x Silver Medal USA Outdoor Championships (2007-2010) Bronze Medal Continental Cup/IAAF World Championships (2010) Personal Bests 800 meters - 1:44.56 1,500 meters - 3:32.37 Mile - 3:50.64

of many problems. It was a simple fix but without the watchful eye of a strength coach, this deficiency might have continued to hamper his ability to compete. By early 2012, the work had begun to pay off, starting with a victory at the USA Indoor Championships. Over the next four months, Manzano’s training was geared toward the Olympic Trials, the most prestigious stage for a runner. Manzano described his outlook toward preparing for these big events: “If I work harder than everyone else and am doing the right things to get to the next level, then I’m going to prime myself to win and be competitive,” claimed the man who thrives off the challenge of a big race. “You also have to be a good competitor at the end of the day.” That word—competitor—embodies the definition of much of his career. Leo Manzano is a man whose family history is rich in hard work, determination, and the will to do whatever it takes. He has a way of being able to run faster when his legs are the most fatigued, a rare ability to block the pain from his mind and keep the finish line in sight. As in nearly every big race of his career, almost like clockwork, Manzano sat in third place with 200 meters to go in the 1,500-meter final of the U.S. Olympic Trials. His opportunity to run for Team USA was on the line again, just four short years after his triumphant Beijingqualifying race. One might think that his competitors would be warier, to not allow him to hang back, because so few have proven to be able to match his closing speed. But yet again, Manzano’s final burst was too much for the rest of the field; he chased down first place, sealing his spot in the London Games. Track and field is a fickle sport in that the best don’t always get the most hype. A lot of times, the media darling isn’t the fastest or most accomplished runner. Despite the substantial career Manzano had built since wearing the USA jersey in 2008, he didn’t receive the same attention as the two young men who finished second and third at the Olympic Trials. One was 22 and came from a family with Olympic running history. The other, 24 years old, was a graduate of the University of Oregon, a storied and revered program dating back to the days of running legend Steve Prefontaine. Although being overlooked isn’t anything new to Manzano, nearly a decade

of ranking among the best on the track would lead one to think a change might be in the works. While his story hasn’t received the deserved attention among traditional U.S. media, interest from the Latino community has exploded. Univision, Runner’s World Mexico, Fox News Latino—they all wanted to speak with him. The Latino coverage swelled to the point where he went bilingual on Twitter and Facebook, posting messages in both languages. “I found out that around 30 percent of my following was a Spanishspeaking audience,” Manzano said. “I was getting replies in Spanish and now have the ability to reach more people.” When competing, Manzano now feels he has a lot to represent. First and foremost is the USA on his jersey, the country in which he has spent almost all his life and where he is an official citizen. He’s also there for the Latino community, which has near zero representation in the sport; prior to the London Olympics, Central and South American countries (excluding Cuba) had claimed just 61 medals in the 100plus years of the modern day games. “I do think that I have a responsibility to be a role model, especially when there’s kids involved,” Manzano stated. “When I was growing up people always said kids are our future and I didn’t think much of it. But now I realize that they are—and I was. I want to make sure that I’m saying and doing the right things.” Very few in life get a chance to make historical achievements on a world stage and even fewer actually take advantage of the opportunity to use their innate ability. Over 27 years, Leo Manzano has pushed his name higher to the top: five-time NCAA Champion; two-time Olympic Qualifier; seventime U.S. Outdoor Champion medalist; bronze medal at the 2010 World Championships in Croatia. But with this impressive list of accomplish-

Leo Manzano on Social Media @LeoManzano

Training with coach Ryan Ponsonby, Manzano spends a good portion of his workout time at the Austin High School track in warm-up drills and core exercises.

ments, there was still something missing. Unfinished business, one might say. And so it happened on that August night in London, England, with the world watching, Manzano cemented his legacy. Over the final 200 meters, he put in a surge for the ages, blowing by a who’s who of distance running including the Beijing silver medalist, the “golden boy” of the U.S. team, silver medalists in the 2010 and 2011 Outdoor World Championships as well as the 2012 Indoor World Championship, and the Norwegian national record holder. Manzano reeled them all in except for one, a controversial Algerian who had been disqualified the day before as a no-show in an event and then quickly reinstated. But that didn’t matter. The man born to rural farmers in central Mexico with no water or electricity, who moved to the U.S. at the age of four and overcame a bevy of odds, was the first American to medal in the 1,500 meters since Jim Ryun won silver in Mexico City in 1968. Leo Manzano broke a 44-year drought with a burst of speed that lasted for 26 glorious seconds. The next Olympic Games are three and a half years away, set for Rio de Janiero, Brazil. Will Manzano be overlooked again amongst a field of potential U.S. qualifiers? Will a number of excuses—age, ability of the competition, physical stature—be given as this omission? Surely that mindset will have changed, but Manzano is used to it after more than a decade—and that’s just fine by this competitor. Darting out of the pack, flying around the last curve on the track, grossly underestimated: That’s how Leo Manzano, one of the best to ever wear the Team USA jersey, races. And wins. AFM

Manzano proudly carries the U.S. flag during his victory lap at the 2012 London Olympic Games.

A Weird Double Date All professional runners are subject to mandatory and random drug testing. Athletes must provide the agency with a one-hour window of somewhere they’ll be every day as well as a working phone number. Miss a test and it’s almost always an automatic fail, leading to potential fines and suspensions. One of Manzano’s first experiences was the most memorable. He recalled: “In college in 2007, I was going on a date and my girlfriend at the time came over. As we’re walking out the door, the drug tester shows up and he was there to get a sample. I had just gone to the bathroom and didn’t have to go again. So the guy just sat there with us on the couch watching TV as I tried to chug water. It was a double date and we had to meet some people, so we ended up taking him with us. And he just hung out until I was able to go. It was a little weird having a random guy on your date.”

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Future of Fitness photogra p h y by Aubr e y L . Stopa

Technology meets eating out

Healthy Food in the Forecast

t’s not quite the Jetsons, where George, Jane, Elroy, and Judy simply tell the robotic maid what they’d like to eat, but Lucky Robot Japanese Kitchen is bringing the computer into the dining experience. Lucky Robot (1303 S. Congress) is a Japanese kitchen where dishes are prepared fresh onsite. Head Chef Jay Huang, formerly of Uchi and the W, has put together an interesting array of dishes, from traditional Japanese sushi and okonomiyaki to “outside the box” creations, such as tuna nachos. Technology comes into play in the iPad found at each table (nope, you won’t confuse ‘em with yours and, yep, they are constantly wiped down between seatings to sterilize the surfaces). While there are paper menus to peruse, the iPad enables diners to sort the menu. Do you need gluten-free foods? What about vegan options? Interested in something on the lighter side—say, under 500

calories? The iPad allows you to create and view your custom menu. It takes the guesswork out of ordering. Owner Adam Weisberg explained, “We envision this as a communication program for our guests. It takes a different tone from the standard menu; you get pictures of the food as well as nutritional and allergy information, all sorted and at your fingertips. It’s very different from what you’ve experienced in the past.” Utilizing the iPad also allows diners to control ordering as well as how the food reaches the table. While there is staff that is happy to take orders, answer questions, and help with navigating the iPad for first time users, it is possible to handle all the food selection (and paying the bill) without engaging a waiter. It also affords a very different kind of interaction between business and client. Weisberg explained restaurateurs rarely get direct feedback from diners; with the

Lucky Robot combines a variety of options with the ability to sort the menu to the diner's preference; owner Weisberg demonstrates using the iPad found at each table.

iPad, guests receive an optional survey with the bill that provides a rating scale and area for comments. “Now, we get some 50 pieces of feedback everyday,” he said, and that has provided valuable information: “It’s changed the way we do business.” This iPad technology is just the tip of the iceberg for combining computers and cuisine. Lucky Robot’s sister eatery, Zen, is in the process of introducing a novel concept. Zen serves Japanese fast food, and diners order deli-style; in the Anderson Lane location, there is now an interactive kiosk. Diners can stop at the kiosk before ordering to view several menu options provided by an array of fitness organizations; right now, there are 13 nutritional partners including Gilbert’s Gazelles, CrossFit, HEAT, Dane’s Body Shop, Jack & Adam’s

Bicycles, and Hyde Park Gym. Each organization views the Zen menu’s nutritional information and creates one to three menu options for those who are training with them (or not— these menus are available to anyone waiting to order). For example: Click on Rogue and two menu options come up, “Recommended” and “Proceed with Caution”—there is text with each menu item that explains the whys and wherefores of these recommendations. Hyde Park Gym has a “Bulk Up” and a “Lean Down” menu which focus on calories, while Efficient Exercise takes a more general approach to interpreting the menu based on ingredients. “We didn’t want to limit our partners—the menus are their creations,” explained Weisberg. “Eventually, we’ll also have

a page where they can talk about their missions and give more information, but that’s later. It’s always our goal to keep things local, keep it like minded, and we see ourselves as an ‘added value partner’ for these great organizations.” The Zen kiosk was just installed in the middle of March; in another four to six weeks, people will be able to access the varied menus from their own computers prior to entering the eatery. These innovations will continue to evolve, changing the way diners interact with restaurants and their food and—hopefully—leading toward more pleasant, healthier meal experiences. — Leah Fisher Nyfeler

No More Excuses

Online group gets members outdoors

rom hiking to biking to camping to kayaking—there is no shortage of activities to keep an outdoor enthusiast busy in Austin. But what happens when your friends aren't as keen on the great outdoors, or when the demands of their daily lives don't allow them to partake in the fun with you? Look no further than Hill Country Outdoors (HCO). More than a meet-up group, HCO is a volunteer-run organization that has connected active Austinites with each other since 2000 via their website (hillcountryoutdoors.com). The set-up is simple: Members pay a fee according to the length of time they wish to participate in the organization (e.g., weekly, monthly, quarterly, etc.). The fee allows them to partake in (and, in some cases, receive discounts on) a variety of activities that have been arranged by volunteer group leaders— everything from hikes and backpacking trips to pub crawls and dance lessons. There is no limit to the number of activities members can participate in, and the activities are plentiful. Jamie Brierton, proprietor of HCO, explained that what makes the group unique is its consistency. “There are a million meet-up groups, but they are more loosely organized,” she said. “Someone can lead a [meet-up] group for a while and grow tired of it; then the group dies. [With HCO], people seem to really value that it's a consistent leader and group of people.”

What also makes the group special, according to Brierton, is its focus on new members who might be hesitant to participate because they are too shy or intimidated to walk into a group of strangers by themselves. Upon request, HCO will assign a “buddy coordinator” (an outgoing volunteer from the group) to meet the newbie ahead of the event and introduce him or her to the others. “You feel more comfortable going with someone you've already met...it's a nice benefit if you're shy or unsure of what you're supposed to be doing,” Brierton said. Eva Moore joined HCO in 2009. She was new to Austin, and, although she had already made a small group of friends, she was looking to meet more people. Today, Moore is an HCO group leader. “I had done all the events, I knew pretty much everyone; I wanted [the group] to have more leaders that could show [new members] this cool stuff to do,” she said. “I like doing lots of different stuff around Austin, and it’s a pretty wide open calendar—anything from simple happy hours to kayaking and zip lining and camping and just about anything you could think of outdoors.” What is also great about the group, according to Moore, is that it takes away the hassle of having to organize different events by oneself: “I like being able to go to someone else’s events, to be able to look at the calendar on short notice and [the event is] already planned, they’ve got a spot

picked out, a reservation made, etc.” Although there are a number of single members in the group, Brierton was quick to assert that HCO is not a singles group. All demographics are represented, from the singleton who is new in town, to couples with children who are seeking family outdoor activities, to long-time Austinites who are just looking for something fun to do. The ages of group members range greatly, although the majority are in their thirties. There are lots of opportunities for people who are interested in HCO to check it out without having to commit at first. The group holds a new member meeting once a month, as well as a public happy hour where prospective members can meet group members and ask questions. Brierton said that HCO’s biggest struggle is getting word out to the public. “For all the people who know we’re there, there are thousands who don’t. You’d think [the group] would be 99 percent new [to Austin] people, but it’s not. There are a lot [of group members] who have lived here their whole lives.” She recommends that people interested in HCO attend a new member meeting or visit their website to view pictures and videos and to learn more about their events. Ultimately, HCO seems to do an excellent job of achieving its end goal: connecting active Austinites with each other. “I’ve made a really good group of friends through the club,” said Moore. “If I haven’t seen my friends in a while, I can jump on the calendar and say, ‘Oh, there’s my friend I haven’t seen in a while; I’m going to sign up [for that event].” With no commitments required and an activity for pretty much everyone, there is little to lose and only new friends to be gained. — Courtenay Verret

Minding the Gap

Work progresses on Riverside boardwalk project

ustinites will be walking, running, and biking on water in 2014. Well, maybe not literally, but they will be closer than they have been before. The Trail Foundation’s (TTF) Riverside Boardwalk Project, which was discussed by a Parks Department employee as early as 20 years ago, is now underway. The boardwalk will close a 1.1-mile gap in the Roy and Ann Butler Hike and Bike Trail. Currently, pedestrians must leave the trail and use Riverside Drive, winding around several office buildings and braving I-35 traffic as they try to finish the loop. Susan Rankin, executive director of TTF, explained the challenge of moving from concept to reality: “TTF had said for years that we would fund the important trail completion project at millions yet one big challenge was developing the public part of the funding. From the time we took this on and completed our foundational Riverside Boardwalk Investment Study in 2007, TTF has conceived this as a publicprivate partnership.” In 2010, TTF public funds were secured, and the boardwalk project could finally become a reality. For Rankin and others close

to the work, the new trail means a safer connection to East Austin, a way for the community to access health and fitness opportunities, eased congestion on the western trail front, and access to the underutilized waterfronts and parks on the east side. Aside from the boardwalk’s recreational purposes, the new addition will be an incentive for even more daily commuters who currently use other parts of the trail as an alternative to the drive in for work. The trail will also connect the east side communities of the Riverside area to the downtown area, as well as to the west side of the Austin community. The boardwalk project in all will call cost around $8 million: The City of Austin invested around $1.9 million in its planning stages, TTF put forward $3 million toward the hard construction cost, and another $3 million in private funding is hoped for in its completion. Construction started in October 2012 and has now moved from the mainland onto the waterfront. Over 20 piers have been poured east of I-35, and trailhead bridges and access points are underway on the east side as well. Construction is set for completion in late spring, 2014.

Photos provided by The trail foundation

The boardwalk will feature textured, integrally colored decks and center markers that will be more aesthetically pleasing than the concrete piers they will rest on. The bridge will separate into five sections: East Riverside, the Skyline segment, the Wooded Corridor, the I-35 section, and the Waterfront Promenade. Connections such as the Blunn Intersection and Harper’s Trailhead will serve as access points from the east side to the trail. Some of the sections will take the path out onto the still waters of the lake and others will navigate through currently wooded areas that have not previously been open to trail runners. Restrooms are also a part of the trail

design as is Lake Shore Plaza, an open area located in the wooded area along Lady Bird Lake. For Rankin, the new additions are exciting for more than intrinsic reasons. “Personally, I am excited that the overwater sections will provide Austinites the opportunity to walk and run on water and give us access to previously inaccessible parklands between I-35 and Blunn Creek,” she said. “There are specimen trees such as wonderful cottonwoods, cypresses, and willows. Along that section, trail users will see water birds as well.” When the boardwalk is finished, it will serve as more than just a glorified sidewalk. The project is designed to help beautify

the area along the sides of the lake as well provide areas for sweeping views of Austin’s skyline. In the future, Austin runners, will have less risk in finishing their trail run and a more relaxing way to take care of those last miles. Rankin gave a succinct summary of the undertaking: “This unusual project can happen in Austin because the Roy and Ann Butler Hike and Bike Trail at Lady Bird Lake is so important to Austinites’ health and fitness, connection to nature, and to the social fabric of our community. The trail is a key factor in why Austin is so fit, informal, outdoorsy, and friendly!” — Madie Leon

ASB Glass Courts

Floors of the future could change indoor sports

or a second, imagine the impact of your feet hitting the gym floor. There’s a little give followed by the distinct feeling of hitting a sometimes-unforgiving floor. Now imagine this same motion with a glass floor. Welcome to the future of indoor courts. Thanks to ASB, a company based out of Germany, gym floors are getting a glass overhaul. Known throughout Europe for their

revolutionary squash court floors made entirely out of glass, the company is once again attempting to revolutionize the sports world. The squash courts boasted portability as well as multifunctionality due to features such as movable walls. ASB even built a court in front of the pyramids. So how does the concept transfer over to gym flooring? First of all, the courts offer usability. Instead of painted lines, these see-through sur-

faces are diagrammed using LED lights, which create the lines when lit. The LED lines can also be changed, making a court multifunctional; the same court used for Tuesday night’s basketball game can be put in play for Wednesday’s arena ball, and volleyball players don’t have to compete with an abundance of lines. The use of the LED lights also means lines can be eliminated—a plus for event planners who want to use an athletic

space but turn their noses up at gaudy boundary lines. A reasonable person might question the use of glass as a replacement for wooden courts. In lab tests, the glass actually showed a greater elasticity than wooden floors, which is good news for knees. Infused with ceramic dots to create a safe surface, the glass is set on top of aluminum flooring, adding friction and providing a glare-free court. The company also offers

bounce tests to each buyer and proudly demonstrates that ASB’s courts typically show less signs of wear and tear than wooden courts because of their ability to hide scratches. In 2007, the company installed an open-air squash court on a cruise ship, and the flooring is still viable despite what could have been damaging effects from corrosive seawater and ocean air. On a large scale, the courts may revolutionize the sporting experience. The LED capabilities could mean showing scores throughout halftime as well as flashing advertisements on the court, all without use of a Jumbotron. According to a review by Digital Trends, the court’s LED lights (when combined with sensor technology) could eliminate the need for replays, because the

last position of the ball could be tracked visibly. So, is there a problem, really? Well, for the financially cautious, the court has an as yet unannounced price tag. Considering the three components of the court—LED lighting, doublepaned glass, and gigantic sheets of aluminum—a pretty high number can be expected when the pricing finally comes out. In addition, the court is simply something that has not been seen before. An article from design website Core77 concerning the court floors discussed the glass floor’s higher coefficient of restitution (bounciness), pointing out that different reactions may be a temporary problem for athletes used to wooden courts. However, tennis, football, and soccer players (to name but a few sports)

have learned to make transitions from playing on natural to artificial surfaces, so the problem is clearly not insurmountable. However, the courts do present a revolutionary new idea. ASB has pitched their product not only to gyms and arenas but to nightclubs and other music venues as well, where artists could incorporate the floor lights into their shows. Undoubtedly, the widespread reach of the new courts would change the sports world. Will they catch on? We will have to wait and see, but the possibilities seem a little too exciting for the innovation to remain simply a big idea. — Madie Leon

Brave New World of Exercise Equipment How gym equipment goes from idea to actuality

here’s a brand new piece of fitness equipment at the gym. You eye it warily. It looks interesting but what exactly is it supposed to do? You wait to see if anyone tries it out. When no one does, you have two choices: either brave it alone (which depends largely on the nature of the handy instructions provided) or find help from a trainer, the company’s website, or a class. And sometimes, you find yourself wondering, “Who dreamed up this contraption?” Today’s fitness stalwarts (the treadmill, Stairmaster, elliptical machine, Bosu ball) were, at one point, brave new concepts posited by an inventor who saw a way to maximize movement for better fitness results. How does that idea get from concept to standard equipment? Austin-based Surge Performance Training is in the process of introducing their new fitness machine, the Surge 360, to the workout world. Surge is a family business with a long history of fitness innovation; Jerry Brentham, now an industry expert with multiple patents, started out in the late sixties with a company called Hydra-Gym. Brentham invented a hydraulic cylinder system that was eventually used in the machinery that comprised the Curves workout facilities. The company morphed over the years, changing owners and names (you’ll still hear the Powermax and Powermax 360 names in some of the company’s videos), until three years ago, when Brentham and his son Brent teamed back up to modify this technology and create Surge (the senior

Brentham is now an advisor). After a conference with an NFL coach, “I saw a real need in the training world for something that worked shoulders on a variety of planes,” explained Brent Brentham. Brentham took his ideas, drew up plans, and headed to the workshop to create Surge 360. “The first time we got on it,” remembered Brentham, “we knew we had something special.” Surge 360 doesn’t look like other gym machines. The user stands on a mat; at one end are two ski-pole-looking bars with handles at the top that almost appear to be mounted on a tripod. The user grasps the handles and basically pulls the poles this way and that. The force used is what determines the resistance; it’s an omnikinetic (meaning variable speed and resistance) workout. The machine can be used in a variety of different ways; while originally created with the NFL in mind (which readily embraced its use), applications in rotational power sports, such as golf, tennis, and baseball, quickly became apparent. The more Surge 360 was used, the more uses were realized. After receiving some feedback, the machine now has removable handles and punching handles as well as clips where resistance bands can be attached for athletes who are interested in using their knees. These modifications make Surge 360 valuable training equipment for what Brentham refers to as “combat sports,” including mixed martial arts, wrestling (the USA Olympic wrestling team has one), boxing (Andre Ward is a fan), and the UFC (Gilbert Melendez has been using one as part of his shoulder injury

rehab). Surge 360 is still improving: “We still need to work on a measurement system,” said CEO Martin Luther. “People want to be able to gauge and record their progress, and right now, there’s isn’t that capability, though of course you could measure the time spent on the machine as well as record the types of movements used.” Once the machine is perfected, how does it get from novelty to must-have status? Diane Vivies, an international expert on fitness who has advised clients such as HyperWear and Trigger Point Performance, gets four to five requests every week to review up-and-coming products. “Validation is an important part of the process,” Vives explained. “It’s also important to connect and build your network.” In the past, celebrity endorsements were the way to go; now, however, Vives feels that education is the “game changer.” She mentioned that Trigger Point Performance, Bosu, and TRX have done an excellent job of educating trainers and coaches who, in turn, then act as ambassadors who promote the use of these products to their clients. “Companies are grasping the concept of ‘I want a master trainer to teach my class’ as the best way to get their equipment to the fitness consumers,” she explained. Surge is taking this route. They’ve kept the press coverage low while pursuing hard data to back up their faith in Surge 360 workouts. The team engaged an independent

group to perform a clinical study that measured Surge 360 against traditional fitness machine (treadmill, elliptical, etc.) and were pleased to find substantiation for the claim that a Surge 360 workout burned more calories in a shorter amount of time (the study can be read at surgept.com). The team at Surge is working directly with coaches and trainers to utilize a grass-roots education program. Titan Total Training (T3) in Temple owns ten machines and holds regular group fitness classes that reach as many as 700 users. Down the road, Luther sees an accreditation process for fitness professionals. Right now, there are three machines in the Austin area for public use (one in Hyde Park Gym, another in south Austin at The Fit Pit, and the third at Camp Gladiator), all of which are being used in a variety of creative ways. “We learn something new every time we go in and observe,” said Luther. Over the next 12 months, Surge will continue to perfect the machine and introduce it to users through classes and training. They could even bring out a celebrity endorsement in the form of Robert Downey, Jr., who works out with Surge 360. And who knows—perhaps one day, this fitness innovation will be as commonplace as treadmills in the gym. — Leah Fisher Nyfeler AFM

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Celebrating "4th Annual Austin's Fittest Dogs": Party Pictures

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Look What to Wear

Partly Cloudy is a 22-yearold Appendix Horse (a cross between a Quarter Horse and a Thoroughbred) who enjoys a little light dressage to stay in shape 68 a u s t i n fI t m a g a z i n e . c o m A PR 2 0 1 3

photography by Brian Fitz simmons

A Day at the Races Dressing with style for sport’s most famous two minutes

By Ashley Hargrove

he Kentucky Derby isn’t all red, green, yellow, and orange, and dress about the horses; it’s also shirts in bright hues are all perfectly fitting a place to see and be seen, for the occasion and gentlemen can top this especially when it comes to look off with a colorful neck or bow tie. fashion. The best thing about The Derby is a unique way to celebrate Derby fashion for both men and women sports, fashion, style and Southern tradiis that anything goes. There are the trations, but not everyone can attend. What ditional styles that carry over from year to do if you can't make this spectacular to year, such as big hats for women and event? Throw your own Kentucky Derby seersucker for men. Hats at Churchill party! Whether you prefer a traditional Downs are said to bring good luck and Derby theme, something a little more whether you're in Millionaire's Row modern, or just want friends and family to rooting on your prized horse or taking a get together for an afternoon of fun and gamble on a long shot, luck is all-imporrelaxation, make it a day to remember. tant. The race also celebrates the arrival The Kentucky Derby is a chance for every of spring and the season’s lift of the ban woman to express her inner Southern on wearing whites for both women and belle, so don't hold back when planning men, even though that fashion faux pas your party hat, especially if you are the is quickly fading. hostess or heading out for a night on the Wearing a hat to the Kentucky Derby town! Invite your friends to dress up in for luck is a long-established race fashion gowns, seersucker suits, and hats, or make among women but over the last few years the event casual with skirts and flip flops. many men have begun to take part in this And it's never too early to practice your tradition as well. Wearing a hat is much own spin on a classic mint julep. AFM like getting into costume; there are no fashion rules or limits. In the clubhouse, men and women of charm The Early Times Mint Julep Recipe and taste sport (served at Churchill Downs) sophisticated, yet fashionable styles. 2 cups sugar These hats can 2 cups water be decorated with Sprigs of fresh mint flowers, feathers, Crushed ice bows, and ribbons Early Times Kentucky Whisky of any color to Silver Julep Cups express creativMake a simple syrup by boiling sugar and water ity and individualtogether for five minutes. Cool and place in a covered ity. Men's Derby container with six or eight sprigs of fresh mint, then hats are generally refrigerate overnight. Make one julep at a time by filling solid in color and a julep cup with crushed ice, adding one tablespoon inspired by styles mint syrup and two ounces of Early Times Kentucky of the1920s. Classic Whisky. Stir rapidly with a spoon to frost the outside of seersucker suits, the cup. Garnish with a sprig of fresh mint. pants in shades of

Online

This year’s Kentucky Derby will be run on May 4, 2013 (time and broadcast to be announced). To place your bets, get party tips, and view photos of celebrities, fashion, cuisine, and—yes—hats, visit kentuckyderby.com.

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Look Fit Finds

Spring Showers, May Flowers

Sometimes we need a little help to break out of our hygiene routine. These finds will revamp your April showers and your post-gym regimen.

1. Eco Tools by Alicia Silverstone Train Case ecotools.com, $15 This dainty looking yet surprisingly durable cosmetic bag is made from all natural hemp and cotton. 2. Okabashi Maui Shower Sandals okabashi.com, $19 These shower shoes are better than just another pair of flipflops. The soft foam is non-slip and antimicrobial.

3. REI MultiTowel Lite rei.com, $18 Avoid the hassle of lugging around a wet towel postgym shower. This lightweight towel almost completely wrings and dries quickly. 4. Lifeproof iPhone Case lifeproof.com, $80 Hopefully your shower puts only one of this durable phone case’s attributes— shockproof, waterproof, snowproof, and dirtproof—to the test.

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photography by Brian Fitz simmons

5. SpiBelt with Waterproof LokSak spibelt.com, Belt-$20/LokSak-$13 Fanny packs are getting a makeover. This belt and waterproof bag are tight enough to bounce around while they protect your valuables from sweat and water. 6. Monster iSport LiveStrong In-Ear Headphones monstercable.com, $100 Keep your tunes so fresh and so clean with

these washable, waterproof, and durable headphones. 7. Apera Performance Duffle aperabags.com, $151 This bag won’t become a germ fest after storing your post-workout clothes. The interior and exterior are easy to wipe down and waterproof for protection.

8. humangear GoToob Bottle rei.com, 2 fl. oz-3pack/$22 Refillable, silicon-based squeezable bottles can go from gym to plane in these convenient travelsizes, which make taking your favorite products with you a breeze. 9. BRöö Body Wash broo.com, $13 Beer in your body care? Yes; Asheville beer can be found inside every bottle of BRöö products. 10. Kiss My Face Active Life Stick kissmyface.com, $6 An all-natural solution to body odor: botanicals and herbs. This unconventional deodorant will leave you feeling naturally fresh. 11. Seaweed Bath Co. Soothing Body Wash seeweedbathco.com, $13 Treat your body with natural products; this seaweed-based body care line is paraben, sulfate, gluten, and dye free. 12. Nourish & Shine — The Jane Carter Solution janecartersolution.com, $22 Shea butter, kokum butter, mango butter, illipe butter, and other natural ingredients in this dry hair solution AND skin lotion do double duty in your toiletries.

8 11 9

13. Ayate Washcloth amazon.com, $6 Treat your skin and stimulate blood circulation while you shower with this 100 percent natural agave fiber washcloth. 14. Austin Natural Soap Barton Springs Eternal austinsoap.com, $6 Not only does it smell great but 10 percent of the sales for this locally made soap go to the Save Our Springs Alliance in Austin.

15. Whole Foods Hemp Bag wholefoodsmarket.com, $6 Protect and carry your bar of soap in this washable mesh bag.

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Look

AFMDC

AFMDC Winners Wrapping up the AFMDC with style

Congratulations to all those who finished the Austin Fit Magazine Distance Challenge! Itâ&#x20AC;&#x2122;s a great accomplishment to successfully complete all six of the series races, with distances from 10K (6.2 miles) to half marathon (13.1) for those on the half track and marathon (26.2) for those on the full track. And not only did they run well, but the AFMDC participants raised money for a worthy cause; Austin Runners Club president Summer Smith presented The Trail Foundation with a check for $15,000. Austin Fit Magazine salutes the AFMDC and the overall winners!

Full Track

Half Track

Overall Female Karen Saenz

Overall Male Wesley Johnson

Overall Female Cornelia Kamp

Overall Male Michael Chavez

Female Masters Christine Egli

Male Masters Michael Budde

Female Masters Audrey Herold

Male Masters Peter Huff

Online

To see more information about AFMDC winners, visit austinfitmagazine.com

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Feel Medical Tent

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Clean Food, Clear Skin?

Your diet could have an effect on acne

he rumors around diet and

acne are plenty: Don’t eat chocolate because it will give you pimples; pizza turns you into a pizza face—the list goes on. Is there a connection between what you eat and your breakouts? The American Association of Dermatologists (AAD) reports weak ties between certain foods and the prevalence of acne. In the ADA’s current newsletter “Beauty Breakthroughs,” the medical association discussed the relationship between food intake and acne. Several studies have shown a connection between foods with high glycemic indexes (GI). The GI is essentially a map of how likely high carbohydrate food is to increase blood sugar levels and how quickly it typically does so. One of the studies followed 23 Austrian males ages 15–25 who consumed a low-glycemic load and showed signs of decreased acne symptoms after the onset of the diet. However, the boys involved also lost weight because of their diet; therefore, acne reductions could have stemmed from this change as well. Other studies found a connection between females suffering with polycystic ovarian syndrome and how lower glycemic load helped acne, and a Web survey that polled those who took similar measures. Dr. Bowe, an expert with the ADA, stated that high glycemic diets could set off “a cascade of responses” that could lead to changes in growth hormones and sex hormones. The ADA also discussed the effect of dairy consumption on acne, but classified the connection only as “weak, but possible.” Much of this information is gathered from self-reported studies,

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

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which are studies conducted in the form of surveys or questionnaires that participants fill out without oversight or assistance from a researcher. A 2005 survey-type study done on 50,000 women showed a slight connection between skim milk consumption and physiciandiagnosed severe acne. Another selfreported diet study revealed a similar connection for girls, ages nine to 15, and the consumption of whole milk, skim milk, low-fat milk, and other dairy products. Yet another self-reported study made a dairy–acne connection for teenage boys, particularly with skim milk. The correlation could be a result of the hormones found in milk products. However, although all studies showed similar results, the ADA clarified that there are several flaws in self-reported studies. The exact cause of acne is not known, but stress and other antagonistic factors have widely been accepted as making the condition worse. Genetics and hormones are also triggers. So when fighting all of these causes, dermatologists do not recommend simply changing one’s diet to combat acne. Rather, the pesky skin problem should be fought with proven acne treatments, and any changes to diet should merely be supplemental. The bottom line is, if you think your diet is making your acne worse, keep a food diary to share with your dermatologist. Keep track of anything you think could be a trigger, but be aware that any shifts in diet could take up to 12 weeks to contribute a change to acne. Working with a dermatologist can help you find the best treatment options available for your acne issues. AFM

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Feel Medical Tent

Knee and Cartilage Rebuilding What treaments may be able to do for joint repair

nee injuries are becoming increasingly common

as society attempts to stay more active in order to achieve its goals of weight loss, stress reduction, general health and wellness, and athletic success. The push for a more active lifestyle has exploded as a result of society’s taking a greater interest in individual health and fears over what may happen with the future of health care. The drive to achieve athletic greatness is also more appealing than ever because of the desire for financial reward. The rampant trend toward joining CrossFit training facilities, boot camps, triathlon training groups, and running groups certainly is contributing to an increase in overuse injuries as we fight against the aging process. However, as bodies age, tendons, cartilage, and ligaments tend to lose some of their elasticity and water content, rendering them more prone to degenerative arthritis (roughening or thinning of joint cartilage), tendinosis (degeneration of a tendon), tendonitis (inflammation of a tendon), and partial or complete tears. In addition, bones tend to become softer, leading to more stress fractures.

Cartilage Injuries

When I see patients in my office who complain of joint pain, the most common cause is cartilage injuries. These injuries are usually due to a traumatic event, years of “wear and tear,” genetic inheritance, or congenital issues. Most commonly, cartilage becomes rough, frayed, and cracked, or it may simply become thinner. Finally, the cartilage separates. This can cause the cartilage to separate from the bone and becomes loose inside the joint. Symptoms of a cartilage problem include swelling during or after activity, catching, locking, popping, or instability. Pain may also occur while walking, during exercise, or simply while bending your knee. Some individuals, especially women, experience grinding or a “crunchy” sensation that suggests fairly advanced wear. If the wear is under the kneecap, then symptoms will occur while lunging, squatting, or climbing stairs. If the wear is on the weight-bearing surfaces, then the pain is usually worse 76 a u s t i n fI t m a g a z i n e . c o m A PR 2 0 1 3

BY Scott A. Welsh, M.D., P.A.

while standing, walking, or running. Patients with cartilage damage often complain of achiness or stiffness, especially when sedentary, or they experience pain when the weather changes, especially when the barometric pressure drops.

Treatment of Cartilage Injuries

Initial treatment of a cartilage problem usually begins with avoidance of the aggravating activity, rest, ice, judicious use of an anti-inflammatory for one to two weeks, and/or a supportive brace or wrap. If these measures do not have a significant benefit, then you should see a physician to obtain X-rays and discuss an MRI. If the MRI confirms cartilage roughening, thinning, or a defect, then more invasive options such as injections or surgery may be appropriate.

Cortisone Injections

Cortisone has been a mainstay of treatment of joint issues for many years but should be used cautiously. It is appealing because of its rapid onset of action, usually within three to five days. The duration of its effect, however, is quite unpredictable, lasting as little as a week or as much as a year. Cortisone can be very helpful in reducing the irritability of a joint that is swollen and painful. There is concern regarding its use and the potential for causing the cartilage to break down further or weakening a ligament or tendon, such as in rotator cuff or Achilles tendon problems. Doctors usually avoid giving an injection directly into a tendon and limit cortisone injections to three per year. Cortisone may be used for treating bursitis, which is inflammation of the protective layer between a tendon and a bone or over bony prominences, such as elbows and knees.

PRP Injections

Platelet-rich plasma (PRP) injections are becoming increasingly common for the treatment of ligament injuries, tendon damage, and arthritic conditions. Common conditions that can be treated with PRP include the following: tennis elbow (lateral epicondyli-

tis), golfer’s elbow (medial epicondylitis), plantar fasciitis, rotator cuff injuries, quadriceps tendinosis (degeneration or partial tearing), patellar tendinosis, collateral ligament sprains of the knee, and Achilles tendon injuries. The procedure is performed in the office setting and takes about 20 minutes. A sample of the patient’s own venous blood, usually from the elbow, is taken. A centrifuge device then isolates the platelet cells. While the cells are spinning, the area to be injected is numbed with a local anesthetic; after the injection, the site will be very painful for two to three days. Most patients usually have results within four to eight weeks and, while most require only a single injection, a second or third injection may be needed. PRP has been extensively studied and is felt to be safe with minimal side effects; I have helped many patients avoid surgery with this technique. How does it work? It is believed that the platelet cells release chemicals that attract other cells to the damaged area to start the inflammatory process and increase circulation to the area, the first phase of healing. PRP has been shown to decrease recovery time after ligament, tendon, and muscle injuries. It also is currently being utilized in the treatment of arthritic conditions by injecting the cells into a damaged joint. This procedure is not usually covered by insurance because it is still considered experimental by insurance companies. However, multiple published studies have demonstrated its efficacy and patients should feel safe if a doctor recommends this treatment. The cost can range from $500 to $1,000 per injection.

Stem Cell Injections

The latest and greatest in the treatment of orthopedic injuries is the use of your own stem cells to treat a variety of issues, including arthritis, cartilage defects, ligament tears, and tendon injuries. Until recently, stem cell treatments were allowed only in Europe. Because doctors use autologous stem cells (the patient’s own cells) from the pelvis, the controversy that is present with the use of embryonic or amniotic stem cells is avoided. These pelvic cells do decrease in number as we age, but the cells remain pluripotent, meaning that they can develop tissue that is similar or identical to the area in which they are injected or transplanted. The

cells are harvested with a needle from the iliac crest, which is the top of the pelvis that is palpable just beneath the skin. While a local anesthetic can be used in the office, the procedure is less painful if performed in a surgical suite under moderate IV sedation. The cells are then injected into an arthritic or damaged joint, tendon, or ligament. The procedure takes about 20 to 30 minutes. Alternatively, I have been using stem cells that can be transplanted during surgery into a cartilage defect in the knee or ankle. For this procedure, I use donor tissue in the form of a patch to cover the cartilage defect. Next, I suture the patch over the defect and seal the edges of the patch with fibrin glue (a medical grade super glue). The cells are then able to regenerate cartilage that resembles the original tissue.

Surgery

A variety of surgical options exist if the aforementioned conservative measures have failed. Physicians have the ability to debride (smooth) damaged cartilage, a process called a chondroplasty. We can also regenerate cartilage with a variety of techniques, including a microfracture procedure and an osteoarticular transfer system (OATS) procedure if the damaged area is small—that is, less than 1.5 cm. If the damaged area is larger than 1.5 cm, or if the person has failed prior surgery, then we will often use either donor cartilage, stem cells, or perform a Carticel procedure. A Carticel procedure is a two-stage procedure (aka an autologous chondrocyte implantation or ACI) that can be used to regenerate cartilage by using one’s own cartilage cells, which are harvested at the time of an arthroscopic surgery. The cartilage cells are then replicated in a laboratory and suspended in a gel, and the immature cartilage cells (chondrocytes) are injected beneath a patch to stimulate cartilage regeneration.

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The good news is that there are treatment options for your aching joints. Depending on the severity of the problem, the choices available may have a variety of rehabilitation times and effectiveness. Talk to your doctor about which option would be best for your injury, but it is important to understand what each procedure entails. AFM A PR 2 0 1 3 a u s t i n fI t m a g a z i n e . c o m 7 7

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Special Section healthy homes

Healthy Homes & Living Guide Sunset Pool Service | John Crowe, Keller Willaims

Hardwood Bargains | Design Ecology

Sure: We all love to play outside in the spring in this beautiful central Texas weather. Step back inside, however, and our interior spaces may need a little extra help to maintain that active lifestyle. This Healthy Homes & Living Guide provides a few local companies that offer services which can inspire that same active way of life within your home. From peaceful landscapes to lap pools to custom homes constructed with superior, eco-friendly building materials, consider these local companies when in the market to update your living space.

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John Crowe, Keller Williams (512) 636-0100 | john@crowehomes.com | www.CroweHomes.com

uring his nine year career in residential real estate, John has helped buyers, sellers and investors achieve their real estate goals. He is a licensed broker and associate with Keller Williams, with a focus on the Austin “crescent” - central Austin real estate and the Northwest and Southwest communities. John serves on the leadership team of Keller Williams' #1 office and is a master instructor. His connection to real estate isn't limited to the buying and selling kind, as he is an avid supporter of Austin's Green Corn Project - an organization with a mission to create gardens for low-income, elderly and disabled communities. He and his wife make a fierce team in the Austin-original Urban Assault Ride and John spends most weekday mornings sweating through Camp Gladiator workouts. Tips for the Healthy Living Home Buyer: 1) Neighborhood hubs: Austin neighborhoods are trending towards centralized communities, with local shops and restaurants growing up in areas easily accessed by walking, running or biking. A great way to meet neighbors, get some exercise. 2) Outdoor living: More than a hammock strung in the yard, it's a place to congregate, celebrate with family and friends, to meditate or a terrific way to enjoy a beautiful Austin afternoon. Consider simple gardens (healthy food, great exercise), smart landscaping, outdoor kitchens. 3) Home gym: Fitness doesn’t require lots of space nor expensive equipment. If budget and room allow, go for it. Otherwise, carve out as little as a few feet for a yoga mat and dumbbells. Utilize outdoor living space (ie deck) or a room with great light. If you are considering selling or buying a home or building a portfolio, please get in touch with John at john@crowehomes.com or (512) 636-0100.

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e specialize in swimming pool cleaning, maintenance, replasters, and renovations in Austin, Cedar Park, Lakeway, and Westlake Hills. On a weekly pool visit, we remove all debris, brush where necessary, add the necessary chemicals for free, and ensure the proper run of your pool. Need your pool renovated too? We work on replasters, coping, tile, deck work and much more! We offer free estimates, so give us a call.

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ardwood Bargains was created with one simple concept in mind; Provide our customers with manufacturer direct pricing, without sacrificing quality or value. This core value is what our customers have come to expect from us, and itâ&#x20AC;&#x2122;s the reason we continue to receive referrals from our customers every day. Our talented team of hardwood flooring specialists has spent years producing top quality flooring with manufacturers around the world. Over those years our manufacturing relationships have grown, and we have passed the savings we see along to our customers. Our collection of unique and impressive hardwood flooring products will help you affordably beautify your home.

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n energetic studio in south Austin is home to a creative professional group with a passion for design. Specializing in estate master planning & custom swimming pools, Design Ecology offers a full range of landscape architectural services both residential & commercial. We tailor each project to exceed client goals with a unique, environmentally responsible design solution. Design Ecology is more than a landscape architecture firm. In addition to design, we provide the highest quality construction services available. As Genesis 3 design group gold members & with two APSP certified building professionals on staff, Design Ecology is capable of completing the most complex of landscape and swimming pool installations. Regardless of the phase of the project, either design or construction, it is the attention to detail that sets Design Ecology apart.

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Train AFM FITTEST

Preparing for 2013 AFM FITTEST Training classes to help you get fit for FITTEST

he 2013 AFM FITTEST presented by Trigger Point Performance is right around the corner! In less than two months, Camp Mabry will be filled with weekend warriors, long-distance runners, fitness newbies, CrossFitters, and every other active-minded person in the Austin area. There is still plenty of time to prepare to have fun and to push your performance with the 12 fitness tests that

comprise the event. Here are some of the test sponsors’ classes and sessions; at these programs, you can actually try out ten of the tests to see where you stand as well as how you can best improve. You can also visit afmfittest.com for a list of more training groups (we’ll be updated the website as new training opportunities come up) and ideas on how best to prepare for each test.

AFM FITTEST Training Programs AFM FITTEST Trials at Pure Austin Quarry Lake Date/Time:  6/1 at 10 a.m. – noon Location: Pure Austin Quarry Lake What you get: Training for the AFM FITTEST with Greg Cook, the 2012 Overall Winner. Know what to expect at the AFM FITTEST, at this run-through, which will get you familiar with the event. What it costs: members $15/ non-members $20 There is NO DAY-OF REGISTRATION. Register or learn more here or contact Greg Cook via email at GregC@pureaustin.com with any questions. Dane’s Body Shop AFM FITTEST Training Date/Time: 4/6, 4/13, 4/20 at 11 a.m. Location: Dane’s Body Shop, 4227 Guadalupe St., Austin, TX 78751 Age 30-39 division winner, Dane Krager and 40-49 division winner, Tim Zeddies, along with their team of coaches from Dane’s Body Shop, will be developing, coaching and

participating in benchmarks for every event in the AFM FITTEST. Technique Specific Training every Saturday at 11 a.m. April 6 until April 20! Three training sessions plus 30 minutes conditioning boot camp at the end of every session. Training will incorporate technique and strategy in both the Team and Individual competition. What you get: 1. A deep understanding of the strategy needed to do great as an individual competitor or as a fourperson Team. 2. Three specific training sessions that will be structured to help you work on any one and/or all events you need help with. We will be training proper technique for each event. 3. A specially designed conditioning program for success in the AFM FITTEST every Saturday after Training Sessions. What it costs: $15 for each drop-in session Sign Up @ http://bit.ly/XXsnLL

Note that these workshops prepare you for ten of the 12 fitness tests; there are two new mystery tests this year, which will be revealed on the event date at the site. These two new tests are in addition to the existing ten that were conducted last year and were incorporated to provide testing on some physical abilities not currently scored as well as to create excitement and an ‘X’ factor that could change the outcome for competitors. Best advice in preparing? Attend the local programs that the

Online

Visit afmfittest.com to view training videos for each test.

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2013 AFM FITTEST Training Camp at Castle Hill Fitness Date/Time: April 4 – May 2 OR April 6 – May 4  Thursdays at 7 p.m. or Saturdays at 8 a.m. Location: Castle Hill Fitness, 1112 N. Lamar Blvd This series of classes will prepare you to complete this year’s AFM FITTEST on June 15. Each class covers two of the ten testing events and teaches exercises that you can perform to test yourself and improve your strength, agility, and endurance come event day. Get a discount when you sign up for all five classes (choose Thursdays or Saturdays), or drop-in on the classes that you need the most. Class series may repeat based on participant demand. What it costs: $20 dropin,  $60 members* $90 nonmembers* *Cannot mix Thursday/Saturday classes; must attend all five Thursdays or all five Saturdays to get discounted rate. SESSION 1: POWER PRODUCING EXERCISES  Good for Standing Med Ball Toss + Standing Broad Jump

Thursday, April 4 at 7 p.m./ Saturday, April 6 at 8 a.m. SESSION 2: SPEED + ACCURACY  Good for 40-Yard Dash + Precision Throw Thursday, April 11 at 7 p.m./ Saturday, April 13, at 8 a.m. SESSION 3: AGILITY + UPPER BODY STRENGTH  Good for Agility Cone Run + PullUps Thursday, April 18 at 7 p.m./ Saturday, April 20 at 8 a.m. SESSION 4: CONDITIONING + SPEED  Good for Burpees + Interval Run Thursday, April 25 at 7 p.m./ Saturday, April 27 at 8 a.m. SESSION 5: AEROBIC ENDURANCE + OVERALL STRENGTH  Thursday, May 2, at 7 p.m./ Saturday, May 4, at 8 a.m. Note: Some classes will meet offsite; sign up in advance so you know where to go. Classes are subject to change without notice. Stay up to date by visiting our events calendar online. SIGN UP ONLINE NOW

2013 AFM FITTEST sponsors have developed and maintain a well-rounded training program that incorporates endurance, speed, strength, flexibility, power, and mental fortitude. We hope you’re as excited as we are about the second annual AFM FITTEST. We can’t wait to see the action unfold, as people of all ages and fitness levels come together for a fun field day for grown-ups in Austin, Texas—the fittest city in America! afm

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Train Track

1,500m Start & Break Line

Relay Exchange Zone

Stagger start (white lines)

Waterfall Start (curved line) Start/Finish line for 400, 800, 1,600, and 3,200

Home Straight

Back Straight

Start for 200, 1K, 3K, 5K Waterfall Start

Stagger Start (white lines)

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In tr o d u c to

Lines on a Track What those lines mean—so you don’t have to ask

ot every running track is created equal; here in Austin, they vary a great deal from the short track at O’Henry Middle School to state of the art Mike A. Myers Stadium at UT. However, the standard regulation track is 400 meters, which is run around the inside lane (lane 1, closest to the middle, or infield). At its official size, a 400-meter track runs four laps to the mile (races are run counter clockwise) and a regulation 100-yard football field can almost fit in the infield. At the very least, one line will be laid marking both the start and finish. Beyond this, tracks can vary. Here are the most common and identifiable markings used to complete various races and workouts. The start/finish line is the most significant marking on the track, indicating the beginning and end of the 1,600 meter (four laps) with a full metric mile actually starting nine yards back. Here also marks the start and finish of the 400 (one lap), 800 (two laps), 2 mile, and 10,000 meters (1K=25 laps). Due to the fact that a 400-meter track is symmetrical, starting and stopping at the same point on a track completes a full 400 meters. Consequently, a 400-meter track can often have two start/finish lines designated on opposite sides and at opposite ends. Since only the inside lane equals 400 meters, every lane radiating outwards adds some distance. For events such as the 200, 400, and sometimes 800 meters, the runner is required to stay in his or her own lane for all or part of the race; it then becomes necessary to add a stagger start, which places each runner farther out from the runner in lane 1. The lead-out advantage is then neutralized by the greater distance those athletes must run.

FOR:

s r y C la s s e

m o l P ro g ra H ig h S c h o s te L e s s o n

P ri v a

v e n ts S p e c ia l E

m o o l P ro g ra M id d le S ch

By Peter mallett

The home straight is the length of track extending to the finish line. The back straight is the length of track across the field from the home straight. Relay Exchange Zones are marked by a set of triangles. This area inside the set of triangles delineates where teammates can exchange a baton during relays, such as 4x100, 4x200, 4x400, 4xmile, and Distance Medley Relay. The break line shows where staggered runners in specific events are allowed to cut in (or move into one lane). Lines also show a variety of race starts, such as the 200/1K/3K/5K starts. The 1,500-meter start marks the beginning of the official distance run at the Olympics, 109 meters shy of a 1,609-meter regulation mile. Hurdle starts for women are the same as the 100-meter run, while men use higher hurdles and run 110 meters. A waterfall start is the extended start line used when there is an overflow of runners in a distance event. Overflow runners are put further up on the outside and allowed to cut in to lane 1 at the break line. One significant yet subtle difference in a 400-meter track is in the length of the oval. 400 meters always remains 400 meters. However, the length of the straightaway will change in relation to the turn of the curve. Some tracks use a tight curve, narrowing the size of the infield but extending the length of the straightaways. Other tracks use a wider curve, which results in shorter straightaways. As a result of the shorter straightaways, the track will extend beyond the curve to accommodate a 100-meter dash and 110-meter hurdle start. afm

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Train Triathlon

Do as I say, not as I do. Or as they say I do.

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photo by Stacy Berg

Don’t Always Listen to the Pros Figuring out what information to trust

By Patrick Evoe

ecently, I read a triathlon forum thread about how professional triathletes train: how much, what they/we do, what they/we don’t do, and so forth. With respect to this topic, let me make one thing clear—don’t always listen to the pros! You may wonder at this; after all, aren’t I (a pro) giving you this advice? I’ll give you two reasons. In today’s information age, interested amateur athletes get much more news about the professionals than ever before. Every athlete has a Twitter account, website, and blog. On-line media outlets try to keep a flow of new content to their sites daily. Because there is not enough racing news to keep Twitter, blogs, and triathlon websites fresh 24-7, mainstream and social media report on professionals’ lifestyles and training regimes. There are more avenues for people to get information or, more importantly, misinformation, about athletes than ever before. So, therefore, 1) the information you have is probably not accurate and 2) just because a professional does it doesn’t mean it’s right for you. Personally, I don’t have a problem with this trend toward information overload; in fact, I think it’s great for the business, the professionals, and their sponsors. Through blogs and social media, our lives become a sort of reality show for those who wish to follow. As professionals, it’s important for us to continue to get exposure for our sponsors’ brands. Where I take issue is when amateurs take to heart too much of what they hear or read about anything that professionals do or don’t do when it comes to training, racing, or nutrition. People talk about how one athlete trains only with quality and not quantity, another wins championships training with unbelievable volumes, or about how strictly or loosely an athlete follows a nutrition plan. Remember that what you hear is often a partial truth and that your needs and history are different from other athletes, so how that professional trains is right for him or her and not necessarily always something that you should incorporate in your own training. Rather than believe a single narrative, I try to take in multiple angles and then look for commonalities. Stories are always floating around about how any successful athlete trains. Rather than emulate that one person’s training into my regime, I look for consistency of themes across many successful athletes. I’ve incorporated a few of these common threads into my training over the years, but I did it because I found consistent messages regarding a variety of athletes and coaches that I encountered time and time again rather than chasing fads. We must all be careful when it comes to what we believe. I recently read an article about an Olympic runner’s training. It stated this medalist only runs 65 miles per week at the most, quite low by professional

distance runners’ standards. I was discussing it with a professional athlete friend, and the first thing he said was to not believe the article. He had lived in the same city as the athlete and said he saw him running the same 12-mile loop at a very easy pace every morning. Knowing that he must also do intensity sessions to be as fast as he is, it doesn’t take a math whiz to come to the conclusion that this article was probably off the mark. Another friend was traveling with a former Ironman World Champion. They were sitting at a gate on a layover between flights. He told me he read an update on his Twitter from the athlete next to him that stated something like “Just smashed a four-hour bike ride with the boys; that was a tough one.” Wrong. He was sitting in an airport, playing up the persona of putting in hard training hours to his 100,000+ followers. One final example of spreading misinformation involved a different multi-time Ironman World Champion. He was spotted over several summers in Boulder on his runs in a black, long-sleeved running shirt. Immediately, it spread through the triathlon media that he was doing this to acclimate to the heat for the Ironman World Championships in Kona, Hawaii. There were athletes who then tried to copy this, believing that this was indeed his reasoning. Someone close

to this athlete later told me that he’d run in a long-sleeved shirt to keep the sun off his arms for skin cancer protection and his clothing sponsor only made a black long-sleeved top, not a white one, so that’s how he trained. Maybe the information I have is wrong or the truth is a combination of both, or perhaps reality lies somewhere in the middle—who knows? I’ve heard so many suspect or false stories about how people do or don’t train and what they do or don’t eat that I could fill more pages than you’re willing to read. What I’ve learned is that there is always some kernel of truth in what you read or hear but more often, it’s a distortion of reality. Athletes shape the messages to what they want you to know or think about them. Sometimes a factoid gets overblown through multiple retellings. The truth is, in men’s professional triathlon history, there have only been 17 different male winners of the Ironman World Championships, four Olympic gold medalists, and 15 ITU World Champions (short distance). Only they, their loved ones, coaches, and closest training partners really know what it took and what they did when it came to training, nutrition, and racing to be the absolute best. AFM

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Train Swim

Attitude and Breathing Improving your ability to take in air while swimming

ell, folks, its three months into the New Year…is it time to dust off those resolutions or to offer congratulations on a job well done? Either way, where you are today probably had something to do with the attitude with which you approached the challenges that lay before you. One of the swimmers I admire most is Missy Franklin; I am in awe of the positive energy she always appears to exude. She seems to genuinely express gratitude for the good fortune in her life AND for the outcome of her focused, hard work. How in the hell does she know how to do this at age 17? Not quite sure, but I am certainly not above learning from a “kid”! Instead of resolutions for 2013, I wrote a gratitude list and decided to act upon it. Each of my articles this year will be written with an air of expressing an attitude of gratitude.

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By Kim Brackin

I am grateful for my two big, healthy, strong lungs…they allow me to take in oxygen! Think of one of the top reasons why you might panic during a swim practice or openwater race: You choke, you can’t breathe… you panic! I am sure that the fear of a lack of oxygen impedes many average swimmers. I even remember a few sets of repeat underwater 25s I once gave as a college coach that turned stud collegiate swimmers into panicky 5 year olds! Or, for fun, go down to a UT swim practice when the freshmen are told to wear their snorkels for the first time; I guarantee that at least one won’t make it a 25 before sputtering to the surface for air! Lack of oxygen does crazy stuff to humans. Understandably, we APPRECIATE oxygen! One of the most common causes of inefficient swimming is poor body position. Poor body position is often caused by the

act of breathing: lifting your head during the breath, taking it too late in the swimming cycle, and lasting too long in duration. When swimmers breathe, they will typically lift their heads, which will cause their hips to drop, causing them to swim “uphill.” I have also watched people breathe too long or too late, which will lead to over-rotation of the hips and shoulders. Since we breathe so often in our swimming, I advise you to appreciate your oxygen and practice getting better at taking it in. Here are a few suggestions on how to do that:

Bobbing You may feel silly bouncing up and down in the pool, but it is important that you have rhythmic breathing: Exhale all of your air underwater so you can get a quick breath of air while your mouth is exposed. You may hear differently but, if you are going to breathe

Photography by Fla shbax23

fairly often, don’t be afraid to hold your breath until the last moment, where you will exhale forcefully. The oxygen in your lungs allows for more buoyancy while swimming— and don’t we all want to be floating at the surface as much as possible?

Breathe off your spine Continue to rotate your head with the body for a breath, but you can also turn your head independently of your body’s rotation on your spine. Practice this skill right now: Look straight forward. Now, turn your head to look to your side, and don’t turn your entire body. That is how I’d like you to try taking a breath. Turn your head to the side and then snap your head back into a forward, nosedown position quickly. This technique can dramatically reduce shoulder dropping and arms crossing over the midline of your body during the breathing cycle.

cutting through the water: The water flows around the bow. This bow wave allows you to breathe without turning your head too far, because there is literally a pocket of air along your face. Although it may feel like you’re getting more air the farther you turn your head, the ideal position would be to keep one goggle in the water and turn just enough to get one goggle out! Test yourself by closing the right eye when you breathe to your right and leave only the left eye open; if you can see above the water, you know you’ve turned too far.

Breathing pattern Does your 2 year old flip out when you take him off his schedule? We all like patterns; they are rhythmic and soothing in that you know what and when to expect. Create a breathing pattern that feels comfortable to you. Ideally, you should bilaterally breathe so that you maintain balance on both sides of the body; therefore, an odd number of strokes to every breath is great (e.g., breathing every third or fifth stroke). If you need to breathe more frequently, take two breaths–three strokes–two breaths. I always liked sets that included breathing

patterns designed to challenge your lungs (and mental toughness). For example: repeats of 300s, breathing every three strokes on the first 100, every five strokes on the second 100, and every seven strokes on the third 100. Don’t let the flip turn stop the pattern; instead, count the flip turn as two strokes within the counting pattern/cycle. Practicing with “hypoxic” sets such as this will strengthen your lung capacity, help you develop a rhythmic pattern, and teach you that you don’t need to breathe every stroke! Open-water swimmers combine sighting with breathing. While sighting, I encourage you to slightly lift your head forward and peek over your shoulder and arm to sight your buoy. You may need to take two to three strokes with the head up to find your buoy. Once you’ve found it, combine that sight with a breath to the side and then snap your head back into correct alignment with the spine. It is important to not leave the head up too high, or the hips will drop. I bet while reading this article you didn’t once think about the act of breathing; it is an unconscious act. Aspire to swim, and let the breath happen more naturally. AFM

Breathe “underwater” There is a bow wave that is created as the water wraps around both sides of your head. Picture a boat A PR 2 0 1 3 a u s t i n fI t m a g a z i n e . c o m 8 9

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Train Bike

21st Century Cycling

Exciting new features in Austinâ&#x20AC;&#x2122;s biking scene By Trey Steele and Dave Appel

e were standing in a bike shop the other day and couldnâ&#x20AC;&#x2122;t help but notice all the gadgets, gizmos, and must-haves that recently arrived. Part of the store could literally be a scene from a sci-fi movie. Yet as technology finds new ways to enter cycling, the future is also about a return to roots and reinventing indoor cycling. Take a journey with us as we highlight some of what we see for the future.

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TEXAS

CYCLING COMPUTER When we started using the bike as a serious training tool and helping others to do the same, we were instantly drawn to a cycling computer made by Garmin. Famous for their navigation systems, Garmin has established quite a foothold in the cycling computer market. Simply put, their devices work well and easily integrate with other training tools. This year they have brought the social networking side to their computers with the introduction of their EDGE 510 and EDGE 810 models. These computers can pair with your smartphone, meaning you don’t have to upload your workouts via computer. Instead, they communicate all the ride data to your smartphone and when you’re finished, poof, instant update. And, of course, if you’re so inclined, you can rub it in all your friend’s faces via your favorite social networking site. The other great new feature in these computers is live rider tracking. Now your friends and loved ones can watch your ride IN REAL TIME from their computers. From live rider tracking to instant weather alerts, Garmin has definitely raised the bar in cycling computers.

STATIONARY CYCLING TRAINER For the few days when the

weather is not quite to your standards, get your hands on the new Wahoo KICKR. This stationary cycling trainer has a host of features that are definitely signaling the future of stationary trainers. First is the innovative “wheel-off” design. To connect your bike to this trainer you remove your rear wheel and then attach the rear of your bike directly to the trainer. Using this design, the trainer can accurately measure your power output and control resistance. But you won’t find any resistance cables to crank or knobs to turn. The whole system is run wirelessly through your phone or tablet. And Wahoo also has partnerships with virtual ride companies so that you can sit in your garage, fire up your laptop, and ride one of the most famous climbs in Europe. And you’ll feel the exact resistance associated with that climb. All while you’re watching a video of the climb on your computer. So I guess we can add teleportation to the future of cycling.

LOCAL RIDING CLUBS As the future always seems to come full circle, that appears to be the case for local riding clubs. Over the past years, riding clubs, in our opinion, have become fragmented. Mountain bikers over there; cyclocross crazies over there; roadies over here. This year, though, the folks at Bicycle Sport Shop are attempting to break that mold by introducing their own cycling club. Their club offers almost every type of cycling available and they use member events and socials to bring all the various disciplines together. Perhaps this year we’ll see more consolidations like that. Not because having a small

group of friends you ride with is bad but rather that the social nature of cycling yearns for more than just six or eight people. And even if you don’t cyclocross or even know what it is, it’s awesome to go to some park here in Austin and heckle your cyclocross teammate while she tries to pedal through a sand volleyball pit.

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INDOOR CYCLING CLUBS Even though Austin is home to amazing weather most of the year, that’s no reason not to get off the road or trail and try an indoor cycling workout. Indoor cycling has seen a transformation this year with the emphasis focusing more on the actual workout itself. Local indoor legend Dave Garza has recently opened his own cycling studio bringing his incredibly high energy not just to the workout but the entire studio. The sophistication in his workouts really comes through. And indoor cycling is even finding its way into CrossFit, arguably the fastest growing fitness program in the world. Sara Smithhart of Brodie Park CrossFit is the first gym owner in the country to use the CycleFit program. A combination of strength training and indoor power cycling, CycleFit completely reinvents the way you use an indoor bike. So the future is a combination of many things. You have technology driving amazing innovation. You have a return to roots. And you have creative fitness people reinventing indoor cycling. No matter which way you look at the future of cycling, we think it’s pretty amazing. So, until next time, we’ll see you on the road. Or the trail. Or the garage. Or the gym… afm

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Train Bike

From left to right: Lori Bergeron, Missy Ruthven, Allison Atkinson, Anne Flanagan, Marla Briley, and Sammi Runnels

Cycling Team Profile ATC women learn what it really takes to race

By Allison Atkinson

TC Racing is a cycling team founded in 2010 by strong triathletes turned road racers. Marla Briley, one of the team’s first recruits, is a local triathlete who has raced multiple 70.3s, Ironman-distance triathlons, and even Kona. She recounts her first racing experience: “I had seen the times of some of the races and thought, ‘I can go faster than that on my own.’ My first road race, I took off and thought, ‘This is so slow.’ I went to the front and the other women just sat on my wheel. I couldn't figure out why I wasn't dropping them. Then we hit the first big hill of the day and they flew past me. I never saw them again and finished the race at the back, solo.” Being a fit cyclist is just the beginning. Even the strongest cyclist needs to learn technique, tactics, and how to work with a team. A team workout might include practicing attacking a pack, punching up a hill, or riding in a pace-line, putting each cyclist within inches of another. During race season, racers must be very dedicated to training on the bike. Staying race-fit becomes a full-time job. 92 a u s t i n fI t m a g a z i n e . c o m A PR 2 0 1 3

Finding the time to train while working and caring for families is a challenge. “You need to make the most out of every minute of your day. There is no such thing as sleeping in during race season,” said Missy Ruthven, team member and owner of Austin Tri Cyclist. With more than 20 years of triathlon experience, two daughters, and now two bike shops, Ruthven has mastered the art of multitasking. Another team member who is no stranger to this balancing act is Sammi Runnels, aka “Honey Badger.” Runnels has to balance working on the bike and training on the bike. She works 12-hour shifts delivering food on two wheels. “Staying motivated to train after spending most of the day on the bike is tiring. I don’t do it because I feel obligated, though; I do it because I love the bike,” explained Runnels. After the first season, ATC founding members realized they needed a team made up of women who were exclusively dedicated to training for road racing. They began recruiting based on attitude, talent, and dedication to the sport. “We look for a couple photography by Fla shbax23

of things when picking teammates,” explained Briley. “The most important question is, ‘Are they team players?’” The team’s 2013 roster is comprised of Lori Bergeron, Marla Briley, Missy Ruthven, Anne Flanagen, Sammi Runnels, and Allison Atkinson. This group of diverse women ranges in age from early twenties to women who proudly own the title of mother—and even grandmother. How does a cycling road race team work? Each racer has a job to perform based on her strengths. Take a look at another team: In football, you’ll find a quarterback, offensive linemen, and linebackers as well a playbook and a coach making up a team. Road racing is no different. There are six types of cyclists on a team: the climber, time trialist, domestique, sprinter, puncheur, and all-rounder. The climber is the athlete with the best endurance and power on long, steep climbs while the puncheur thrives in rolling terrain and can power up fast on short, steep climbs with ease. All-rounders excel equally in all areas and usually place well at multiday events, while time trialists have the extraordinary ability to ride very hard but steadily for long distances. A domestique works for the interest of the team and sometimes brings extra food and water from support vehicles. The domestique, French for “servant,” also leads out the sprinter. Sprinters do just that—sprint for the finish with explosive acceleration. Factors of race length, terrain, and field size (number of women competing) determine the game plan. Category One road racer and triathlete Gray Skinner is the team’s coach. He helps to choreograph the

plan for each race and puts together the team workouts that consist of a mix of long endurance rides and shorter rides that include interval work. The team meets once a month to practice tactics and take part in a few of Austin’s more challenging weekly group rides. One such ride is the Wednesday morning VOP ride, led by Austinite and the team's biggest sponsor, Brad Houston of The Bradley Houston Law Firm, that includes a race to the top of “heart attack hill” located at Barton Creek and Bee Caves Road. Briley elaborated: “The VOP ride is a great way to stay fit on the hills and practice mixing it up with fast men.” Another is the Saturday morning ATC ride, which is equally hard and one of Atkinson’s favorites. “Once we make that turn onto Southwest Parkway, you know it's on,” she said. “It’s taught me how to hold my own in a pack of riders who are much bigger and stronger than me. It hurts my legs and lungs more than anything else I do.” Keeping a balanced life in the midst of racing season is hard but doable with the support of a tight-knit support system. Lori Bergeron, the team’s newest addition, speaks about the importance of spending time together off the bike. “We can find practically any reason to spend time laughing and having fun together,” she explained. “Any birthday, anniversary, holiday, etc., we are planning time to eat, play, and talk about racing with each other. Genuinely liking each other and being friends makes us a stronger team.” Look for the women of ATC on Thursday evenings at the spectatorfriendly Pure Austin Driveway Series. For race schedules and results check out www.thedrivewayseries.com. AFM

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Train Run

Putting Sprints into Your Diet

How high intensity drills can help burn calories

By Maurice â&#x20AC;&#x153;Coach Moâ&#x20AC;? Harris

ith sprinting and speed training exercises, the body increases its ability to store oxygen and improve the efficiency of muscles during exercise. So what does this really mean? It means that when you incorporate short, high-intensity sprint drills into your workout, you will burn more calories and see faster results. Here's why it works and HOW TO GET IT DONE. 94 a u s t i n fI t m a g a z i n e . c o m A PR 2 0 1 3

photography by Brian Fitz simmons

Coach Mo's Four Reasons to Incorporate Sprint Training 1

Changing Your Body Type. Take a moment and think about what most sprinters look like. Most are lean and muscular with great posture. Sprinters also have incredible endurance and strength. Now what does lean look like? There is a difference in what most of us consider lean: Skinny isn’t lean, and lean muscle isn't bulk! The human body is designed to be lean and strong to accomplish any task that is presented. Now, take a moment and think about which body you’d like to have—skinny or lean? Burning More Calories. Interval training burns a high number of calories and sprinting is considered the highest level of interval training. You use every muscle in your body when you are sprinting. To get the most out of your strength training, you should add some type of sprinting routine to the beginning or end of each workout and evaluate the benefits over a period of time. The sprinting portion could be something as easy as sprinting for five yards, then back peddling back for five yards. Sprint and back peddle for 20 seconds, then rest for 20 seconds. Beginners can repeat this routine two to three times. You will discover that you burn more

fat when adding sprinting to your strength training routine. Doing Less for Best Results. Distance running causes long-term wear and tear on your body. Injuries like runner's knee, stress fractures, and shin splints are just a few of the more common injuries distance runners experi-

Cutting the Equipment. All you need is your positive attitude! Sprinting does not require much room, and speed training can be done both indoors and outside. Twenty feet of space is ideal for a great short distance sprint program. Sprint training also is great for boot camp instructors looking for creative ways to help their clients see faster results. Boot camp instructors can make it fun and challenging by adding sprinting relay races. Clients love (and hate!) it when trainers spice things up with something new.

ence. You can get the same endurance benefit with sprint training as you do with distance running. Try doing ten 100-meter sprints with the goal of completing each sprint within 16-20 seconds. Give yourself 30 seconds of rest between each repeat, and you will see that it is better than running three miles. If you don't have access to a track, you can do interval running on a treadmill. Sprint for 60 seconds, then walk for 60 seconds.

It is important to remember that a proper warm-up is a must when doing sprint training. The warm-up helps the body with the transition from rest mode to active mode. In active mode, you’re increasing body temperature and getting blood flowing to the necessary places in order to prevent injury. Your warm-up could be a light 400-meter jog followed by plyometric movements such as high knees, butt kicks, high kicks, lunges, etc. afm

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To schedule an event at your facility please contact Aaron Wedel at 512-230-2501 or e-mail aaron@bodyfattest.com. Check out our website at www.bodyfattest.com for a calendar of events near you.

Train Muscle Movement

Moves for Better Acceleration Purpose-driven training can enhance performance By Diane Vives, MS, CSCS

hether it is the start of a sprint or rapid changes of direction for simply moving at a rapid pace to increase your workload, acceleration contributes to success. As we look forward to improving performance at the AFM FITTEST event in June, you can work on training in the gym or on your own at home with acceleration exercises. While these movements may not exactly mimic the specific competition skills, they will enhance the quality and efficiency of movement so that you can perform your best on test day. Here are four examples that can be applied for purpose-driven training movements. There are different aspects of acceleration: sprinting straight ahead from a static start position, as in the 40-yard dash; performing an explosive movement, such as the broad jump; and quickly completing the turns for the pattern on the agility test. Here are examples of movements that can better prepare the body to perform these skills and, therefore, help you reach your personal best.

96 a u s t i n fI t m a g a z i n e . c o m A PR 2 0 1 3

photography by Brian Fitz simmons

Purpose: Focus on grooving the movement pattern of triple extension (ankle, knee, and hip extension) on each leg independently for dynamic motor control and force production.

Power Step-Up on Box • Start with one foot on a box, with weight shifted forward and shoulders

positioned directly over the edge of the box. The rear leg is in line with the torso and the ball of the foot is in contact with the ground. • Push through the front foot, quickly stepping up onto the box and into full triple extension of that same leg. • Move arms at the same speed, opposite arm to opposite leg motion, as in running.

Tweak Down: Lower the box height to a shorter step and keep box flat at all times for better balance and stability. Tweak Up: Come up onto the ball of the foot while maintaining balance and control in order to increase the explosiveness of the step-up. Advanced Tweak: Add a weighted vest that is 5-10 percent of your body weight to externally load (but not interfere with) the movement quality.

Purpose: Focus on the lower body load and explode maneuver through to express power in full extension of the body.

Power Squat to Press (Thruster) • Start by standing tall with dumbbells in a shoulder-carry position. • Quickly perform a half-squat into the power position and then immediately explode upward, extending the lower body. • Using a continuous motion with the momentum generated by the lower body, press the dumbbells overhead until lower body and upper body are fully extended. MOdel Candy Rice

Tweak Down: Use body weight only to perform the movement. Tweak Up: Perform the exercise on a single leg.

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Train Muscle Movement

Purpose: Expressing power to accelerate and decelerate (land under control) in a split stance position while applying the challenge of a light load in the frontal plane, which forces resistance to any unwanted lateral motion that could take away from forward motion.

Split Jump with an Arc • Start in split stance, feet hip-width apart, holding the medicine ball next to the outside of the hip of the forward leg. • Perform a vertical jump while moving the ball in an arc directly overhead, switching the leg positions while in the air and landing under control with the ball next to the hip of the forward leg. • Keep the trunk vertical and rotate the upper torso and shoulders to guide ball position and movement. Do not bend the spine sideways.

Tweak Down: Perform a split jump without the medicine ball. Tweak Up: Increase the speed and height of the jump only as far as quality movement and landing with balance can be maintained.

Purpose: Assisting power endurance and lateral motion, which can aid in changes in direction, by perform lateral bounding, loading more of your body weight over the single foot base of support and then quickly accelerating laterally onto the opposite foot.

Skaters with Reach • Start in a single leg stance in a power position. • Push off from the single leg directly in a lateral line onto the opposite

• • •

•

foot and reach across the body with the opposite hand down toward the shoelaces of the landing foot. Quickly use this landing position to load the countermovement, performing the same movement back towards the start position. Focus on applying force to the inside edge of the shoe during push off and landing in order to avoid leaning too far or losing balance. Always keep toes facing forward, chest up, and eyes looking straight ahead. Make sure landings are controlled and balanced to apply the most force in the opposite direction. Do not let shoulders move laterally to the outside of your foot position.

Using different movement patterns to improve your strength and conditioning as well as movement quality will translate to better athletic performances. Start working now in order to make the 2013 AFM FITTEST competition a better experience and a true measurement of your personal best. These four exercises are 98 a u s t i n fI t m a g a z i n e . c o m A PR 2 0 1 3

Tweak Down: Perform the skaters without a reach, focusing on stable landings with a pause for balance and control. Tweak Up: Increase the distance and speed of the skaters with reach while maintaining control of landings.

just a few examples of movements that target different aspects of preparing the body to accelerate for certain skills. Please seek a fitness professional or one of the many training groups preparing for the competition if you would like help with these and more training applications. Move better! afm

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Train Coach Carrie

The Couple That Plays Together... Getting ready for the Couples Tri is twice as nice

ast week, I actually asked my husband, “Do you want me to dry your tights?” Out loud. Talk about true love. I guess that either makes me married to Robin Hood, an active member of Ballet Austin, or a WWE wrestler, right? Turns out, I'm married to a triathlete, which, as a triathlete, makes it very convenient for training, racing, travel, and, apparently, laundry. It wasn't always the case, however. We are one of the creepy couples who met on Match.com. I call it “creepy” because eight years ago, Internet dating still was. It took a while to convince my parents (and myself) that this sweet man I was bringing home had no criminal record. My profile said I was a runner and triathlete. His said he was into cycling. We both were fans of the Ohio State Buckeyes. Deal sealed. Six months after we met, he was completing his first half Ironman-distance triathlon at Vineman 70.3, located in the wine region of Sonoma. Clearly, it was meant to be. He feverishly took up the sport of triathlon (some good 'ol Catholic guilt may have been used to coerce him) and we did our first race together through the vineyards of Chalk Hill and La Crema Wineries. Even

Match.com couldn't have scripted a more perfect ending. That was in 2005. Our daily existence of multisport musings continues to grow. I'm sure any Austin Fit Magazine reader household can relate to the following:

Emptying the dishwasher becomes a dizzying Mensa exercise of, “Which top belongs to which water bottle?”

The TV is turned off by 9 p.m. and the snoring commences at about 9:02 p.m.

Romantic nights involve a stop at Whole Foods for peanut butter and bananas.

Gu has taken on a whole

Whispering sweet

new meaning...sigh...

nothings include questions like, “What zone should I be in on the bike today...honey?”

100 a u s t i n fI t m a g a z i n e . c o m A PR 2 0 1 3

When he tells me I look beautiful, it actually means that I showered before 5 p.m., dried my hair, and am wearing something that's not from lululemon athletica.

By Carrie Barrett

The frequency and amount of laundry grows in

There are days where I hold up jerseys and

Vacations always include some form of

direct proportion to the proximity of the race date.

shorts and have to ask, “Are these his or mine?”

training or adventure because the idea of sitting on a beach at an all-inclusive resort for five days sounds deplorable to me (Ok- maybe not that deplorable).

I love having my built-in partner for the Couples Tri and I look forward to racing together on July 14! We'll be out there with all of the other teams consisting of anything from married couples to friends, siblings, parent/child, and even strangers. Hey—isn’t that how most marriages get started? Perhaps I'll contact Match.com for event sponsorship. With this issue are the first four weeks of my Couples Triathlon Training Plan. It's a great way to kick start your summer of training. It's even better when you have someone who can follow the plan right along with you. Share notes, hold each other accountable, and have fun strengthening your relationship! afm

Benefits of Training With a Partner Even though you do the race individually, the Couples Tri is all about having fun with your chosen teammate. Here are some reasons why training with a partner is more fun than going solo. Motivation Who better to lift your spirits than a training buddy? We're all human and have days with zero motivation to train. Your workout partner is your accountability solution (warning: can be annoying if you're really in a bad mood). Safety It's always better to train with a partner, especially if you're out early in the morning or into the evening hours. Carry lights and a cell phone, just in case. Fun It's simply more fun to head to the pool or the track when you can share a few laughs, anecdotes, and pieces of “Downton Abbey” gossip. The miles fly by and you can learn a lot from each other. Deepen Your Relationship Whether you're training with your best friend, spouse, sister, or buddy, nothing brings out the truth serum and deep conversations like a good workout. Some of the best conversations are had in those early morning runs. Enjoy your time together. Questions or comments? coachcarrie@austinfitmagazine.com Register for Couples Tri here: www.couplestri.com

12 Weeks to the Couples Tri

Weeks 1-4 (04/01/13 - 04/28/13)

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week 1 (04/01 04/07)

Bike Base: 30 min Endurance, RPE 5-6 out of 10 Core or Flexibility Work

Swim: 600 Run: 15-20 min easy

Bike: 30 min Endurance, RPE 5-6 out of 10 Core or Flexibility Work

Swim: 800 Run: 20 min, RPE 5-6 out of 10

Rest

Bike: 45 min

Run: 25 min

Week 2 (04/08 04/14)

Bike Base: 30 min Endurance, RPE 5-6 out of 10 Core or Flexibility Work

Swim: 800 Run: 15-20 min easy

Bike: 40 min Endurance, RPE 5-6 out of 10 Core or Flexibility Work

Swim: 1200 Run: 25 min, RPE 5-6 out of 10

Rest

Bike: 45 min

Run: 30 min

Week 3 (04/15 04/21)

Bike Base: 30 min Endurance, RPE 5-6 out of 10 Core or Flexibility Work

Swim: 1,200 Run: 15-20 min easy

Bike: 45 min Endurance, RPE 5-6 out of 10 Core or Flexibility Work

Swim: 1400 Run: 20 min, RPE 5-6 out of 10

Rest

Bike: 60 min

Run: 40 min

Week 4 (04/22 04/28)

Bike Base: 30 min Endurance, RPE 5-6 out of 10 Core or Flexibility Work

Swim: 600 Run: 25

Bike: 30 min Endurance, RPE 5-6 out of 10 Core or Flexibility Work

Swim: 800 Run: 30 min, RPE 5-6 out of 10

Rest

Bike: 45 min

Run: 25 min

First MOnth = Primarily aerobic endurance and base building. Adapting to a schedule! 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 Week 4 = Recovery week

Online

Download the entire Couples Tri training program on Training Peaks here: http://ow.ly/iSAvW

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Outdoors March 31–April 1

56th Annual Zilker Gardens Festival This annual event is a one-stop shop for all things gardening. Local gardening experts will give advice on keeping your produce/ flowers blooming at their best in what is destined to be another dry season. The kids’ corner, including face painting and butterfly-wing making, is family friendly. The flower arrangement competition is sure to amaze with this year’s theme of “Magazine Bonanza.” Zilker Garden • zilkergarden.org

• Rent and sell water purification machines • Steam distillation purification process • Replace 5 gallon bottled water cooler 602 West 13th Street | Austin, TX 78701 512.472.9393

course winds from Congress Avenue to Auditorium Shores and will put your training to the test. The largest 10K in Texas draws crowds from all over. Barton Springs and Congress Avenue • statesman.com/s/cap10k April 13–14

Spring Plant Sale and Gardening Festival You’ll find specialty plants bred to deal with Central Texas heat at this event. Walks and talks about topics such as butterfly gardening will be held throughout the day. Be sure to steal the opportunity to tour the gardens at the center. Lady Bird Johnson Wildflower Center • wildflower.org/plantsale

April 5–6

April 20–21

Austin American-Statesman Capitol 10K Health & Fitness Expo There will be no race day pick-up for those running the Capital 10K, so visit the expo to get all things race day: t-shirt, bibs, race packets, etc. The vendors are sure to make the trip worth your time. From orthopedics to sunglasses, all things health and fitness can be found at this expansive venue. Austin Convention Center • statesman.com/s/cap10k

BP MS 150 Bike Ride Because We Can is a group of cyclists with MS who maintain a positive lifestyle and create community support groups for each other. This group will make the entire 180-mile trip from Houston to Austin over the weekend. Finishing Line: Bob Bullock Texas State History Museum • ms150.org

April 7

36th Annual Austin AmericanStatesman Capitol 10,000 The race that has come to define springtime for Austin runners is finally here. The

GreaterTexasWater.com 104 a u s t i n fI t m a g a z i n e . c o m A PR 2 0 1 3

April 25

Umlauf Garden Party This yearly event funds Umlauf’s education programs and upkeep for the upcoming year. The silent auction features terracotta pots donated by a smattering of well-known Austinites, food from 20 of Austin’s swankiest and tastiest restaurants,

and music by the Nash Hernandez Orchestra. Umlauf Sculpture Garden and Museum • umlaufsculpture.org

LIFESTYLE April 6

Texas VegFest Designed to help the Austin community embrace the healthy alternative of a plant-based diet, Texas VegFest has it all—speakers, cooking demonstrations, and vendors from around Austin and the states who sell vegetarian and veganfriendly choices. Live music, cold beer, and kids’ activities throughout the day will entice, even if you haven’t made the step toward a veggie diet. Fiesta Gardens West End • texasvegfest.com April 6

12th Annual Lone Star Round Up Drivers from all over the country bring their classic rigs to this massive car show. Food, drinks, and live music will be available all day. Pinstripers, unique shopping, and minibike races are also on the agenda. Travis County Expo Center • lonestarroundup.com April 27

Eeyore’s 50th Annual Birthday Party This celebration is a costume contest, music festival, and all-out party rolled into one bash that benefits local nonprofits. Hot and cold food as well as Texas beer will be sold, and Maypoles and musicians are set to dot the beautiful scene at the park. Pease Park Conservancy • eeyores.com

ARTS April 11–13

Texas Burlesque Festival A revival in vaudeville and burlesque has fostered a growing Texas community that comes together for this event. Performers from all over meet for this celebration of the entertaining and erotic. The Marchesa, Austin • texasburlesquefestival.com

tries to make right a promise made to his father and was a winner of five Israeli Oscars. Check online for venues • austinjff.org April 13–14

Art City Austin Downtown Austin is transformed for the weekend into a cultural stomping ground. Artists bring their work to local venues, and food, drink, and music are in abundance. The Art Alliance encourages visitors to explore downtown by providing free or reduced-price entry fees for those who walk, bike, or take public transportation. Check online for venues • artallianceaustin.org April 16–21

Cine Las Americas Film Festival This cultural festival seeks to educate audiences through screenings of movies made around the world by Latinos or about Latinos. On a year-round basis, the nonprofit promotes the dissemination of bilingual media arts to Latino youth. Check online for venues • cinelasamericas.org April 17–28

Fusebox Festival From the culinary arts to off-color (but accessible) indie plays, this festival is designed to serve as an outlet for artistic expression. Local workshops as well as music and other events will be held all over town. Explore this scene for a type of entertainment you probably have never experienced before. Check online for venues • fuseboxfestival.com April 18–21

26th Annual Old Settler’s Music Festival Bob Schneider, Michael Franti, and Elephant Revival are among the bands that will grace the stage as part of a classic festival noted for its celebration of American and roots music. Look for craft beer and expect to chill out. Old Settlers Park • oldsettlersmusicfest.org

April 13–19

Austin Jewish Film Festival Films from around the world are debuted to give Austin a taste of the Jewish culture. The opening film is called “Ballad of the Weeping Spring,” a movie entirely in Hebrew with subtitles; the film follows a man as he

Submit your event online at austinfitmagazine.com

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Rides&Races Featured // Chuy’s 30th Annual Hot to Trot 5K and Kids K

April

April 20

Agape PRC 5K Old Settlers Park, Round Rock • fellowshiprr.org

April 7

Austin American-Statesman Capitol 10,000 305 South Congress Avenue, Austin • statesman.com/s/cap10k

BP MS 150 Mile Bike Ride Houston to Austin • ms150.org

Toros Splash and Dash Twin Creeks Country Club, Cedar Park • kidstri.com

Run to the Sun 90-Mile Relay Austin to Enchanted Rock • runtothesunrelay.com

April 13

Tough Mudder Longhorn River Ranch • toughmudder.com/events

Longhorn Run University of Texas at Austin utlonghornrun.com Gut Check Challenge 520 Pope Bend Road, Cedar Creek, TX gutcheckchallenge.com

Pure Austin Trail Running Series: Bluebonnet XTERRA (15K) Reveille Peak Ranch, Burnet • terrafirmaracing.com Shape Diva Dash Obstacle 5K Walter E. Long Park • divadash.com

April 14

April 21

Austin 10/20 (10 Mile) 3110 Esparanza Crossing, Austin austin1020.com

Austin Autism Society’s 6th Bike Ride Fundraiser Berry Spring Park and Reserve, Georgetown • support.autismsociety.org

April 16

Rogue Trail Series: The Loop at Emma Long 30K, 10K Emma Long Park, Austin • roguetrailseries.com

The Splash & Dash (USAT) Pure Austin North, Austin • pureaustin.com

106 a u s t i n fI t m a g a z i n e . c o m A PR 2 0 1 3

photo by Chuy's

Running the Rock 5K Old Settler’s Park • sisterstriing.com/ runningtherock April 27

2013 Fight for Air Climb Frost Bank Tower • austinclimb.org Austin Arthritis Walk Concordia University, Austin austinarthritiswalk.org

RunTex Congress Avenue Mile Capitol Building • congressavenuemile.com Muleshoe Bend Adventure Race Muleshoe Bend Recreation Center, Spicewood terrafirmaracing.com Colin’s Hope Got2Swim Pure Austin Quarry Lake Pure Austin North • colinshope.org May 19

Texas Round-Up 5K and Family Mile Texas State Capitol Building, Austin texasroundup.org

Viva Streets! Sixth Street, Austin • vivastreetaustin.org

The Retro Run 5K Travis County Expo Center theretrorun5k.com

Autism Speaks 8K Run and 1K Walter E. Long Park • therookietri.com

April 28

Capitol of Texas Triathlon Auditorium Shores • captextri.com

May 26

May 27

Austin’s Bun Run Auditorium Shores • bunrun.com

May The Color Run TBA, Austin • thecolorrun.com/austin Cap 2K Annual Open Water Race & Pledge Swim Lady Bird Lake, Austin • cap2k.com

June 1

Texas 4000 9th Annual Atlas Ride 25/50/70 Mile Running Brushy Middle School, Cedar Park texas4000.org/atlas/details June 2

May 5

Athleta Iron Girl Austin Women’s Triathlon Walter E. Long Park • irongirl.com/Events

Chuy’s 30th Annual Hot to Trot 5K and Kids K Chuy’s, 1728 Barton Springs Road • chuys.com

Rogue Trail Series: The Ranch 30K, 10K Reiville Ranch, Burnet • roguetrailseries.com

May 5

June 15

The Rookie Triathlon Walter E. Long Park • therookietri.com

2013 AFM FITTEST presented by Trigger Point Performance Camp Mabry • afmfittest.com

™

May 4

June

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May 11

Back on My Feet in24 (4 events in 24 hours) Camp Mabry • backonmyfeet.org Muddy Buddy Austin Flat Creek Crossing Ranch, Johnson City muddybuddy.competitor.com Petco 5K9 Walk Run Wag Walter E. Long Park 5k9walkrun.com/Austin.php May 18

2nd Annual Fighting Blood Cancer 5K Walter E. Long Park • fighitngbloodcancer5k.org

June 16

Tri Lake Pflugerville Triathlon Lake Pflugerville, Pflugerville lakepflugervilletri.com June 30

Skeese Greets Women’s Triathlon Walter E. Long Park • skeese.com/info

Submit your ride or race online at austinfitmagazine.com

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AUSTIN TEX AS

C APTEX TRI.COM

LONGHORN RUN Saturday, April 13, 2013 8am // 10 K 8:20am // 2-mile

EVERYONE WELCOME!

WWW.UTLONGHORNRUN.COM Benefitting the UT Student Government and Recreational Sports Excellence Funds.

ONE-DAY

HELPING YOU

Serving Austin fo r 60 years !

LIVE BETTER Every day at the Y, people are using our resources & guidance to improve their physical activity, health & wellness. They’re participating in popular group fitness classes, enjoying the latest cardio equipment, taking advantage of unlimited yoga classes & staying active with indoor pools & jogging tracks. They’re developing friendships with others who share common passions, goals & interests. It’s happening every day at the YMCA of Austin, people getting stronger & living better. Join us. YMCA OF AUSTIN • 8 Area Locations 730-YMCA • AustinYMCA.org YMCA of Austin Feb 2013 Austin Fit ad.indd 1

1/11/2013 12:35:49 PM

“WATCH YOUR HOME OR BUSINESS FROM ANYWHERE IN THE WORLD”™

FREE ON-SITE QUOTES 2113 Wells Branch Parkway, Suite 6700 512-549-2915 | 1-800-370-2762 www.dyezz.com

AUSTIN • SAN ANTONIO • EL PASO • HOUSTON • DALLAS

SETTING THE STANDARD IN SECURITY.

eat YouR

Veggies at

www.topnotchaustin.com

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www.zocalocafe.com

Like us on Facebook to stay in the loop about whatâ&#x20AC;&#x2122;s going on with events and daily food specials.

www.EcoSafeSPACES.com

512-436-3261

Roof Overhangs Solar Shades

provide ample shade in our hot Austin summers while allowing plenty of light through in winter, can also double as a trellis for vegetation

optimized for solar cycle and building orientation can reduce energy costs, and gutters help to control erosion and harvest rainwater

Durable Materials

reduce long-term maintenance costs and increase overall sustainability

Windows Roofs

should be sloped to handle heavy Central Texas rains, and oriented to maximize for solar energy collection

the use of energy efficient windows sized and oriented properly can provide natural light and ventilation to interior spaces and greatly reduce monthly utility bills

REDUCING AUSTINâ&#x20AC;&#x2122;S ENGERY COSTS ONE HEALTHY HOME AT A TIME

By the Numbers This month we focus on the future of Austin as well as some foolish endeavors and predictions from the past. We also throw in a couple of fools whom we all know and love.

$500,000

the Pages in Austin” e “Imagin klet— plan boo design the cit y’s ture for the fu’s of Austiny, social econom nd scene, a re mu ch m o

Y ea r , BC E , th at th e Roma n s b eli eved

the world was going to end

345

Dollars most recently paid for

“The Fool,”

a Gibson guitar originally designed for Eric Clapton

Date in Dece er 2012 on whichmb the Mayan calendar— but not the world—ended

2039 Year of Austin’s

250 Total customers who purchased

Kardashian Prepaid Debit Kards

before they were cancelled due to public lack of reception

200th anniversary Number of entries on Wikipedia for past apocalyptic predictions that didn’t come true

110

Days the teen site Kibu.com existed before going out of business

750 Number of people in thousands expected to be added to Austin’s population by 2039

Billions

of dollars Billions of dollars recommended to be contributed to the 2035 Regional Transportation Plan, which would improve/ add highways, pedestrian trails and walkways, and public transportation

Millions spent

6.9

114 a u s t i n fI t m a g a z i n e . c o m A PR 2 0 1 3

Thousands of firefighters involved in FOOLS, a professional fraternal brotherhood organization

on the Freestyle Music Park, a rock-themed amusement park in Myrtle Beach that closed within two years of opening its gates

“Lucy, I’m Home!” Year “I Love Lucy” premiered, giving a platform to characters who would become some of America’s most memorable (and loveable) fools

1951

Three Systems that will

Change Your Life.

Whether your goal is to lose 50 lbs., get abs for the first time, or improve your triathlon time, we have a FIT System for you.

TRANSFORM

With training and nutrition, we assist and provide you with a proven system for total transformation so you can change your life for the better and achieve the body and mind of your dreams.

MARK: New dad and triathlete. Lost 18 lb. of fat and gained 7 lb. of muscle in 12 weeks of our Sculpt System.

SCULPT

We craft a custom routine of toning and sculpting specific to your goals, and push you towards that ultimate physique – one that will get you double-takes everywhere you go.

PERFORM

You may want to run marathons, climb mountains, accel at your sport, or just become unstoppable in anything and everything you do. We crush your limits and make you a well-oiled machine.

FUNCTIONAL INTEGRATED TRAINING SYSTEMS In-Home • In-Gym • Bootcamps • Online FitSystemsATX.com

CALL TODAY FOR A FREE CONSULTATION 512-296-5677 Hill Country Galleria 12800 Hill Country Blvd, G-111