December 2012 - The Gift Guide Issue

2012 Gift Guide

Back on My Feet Helps Homeless Stephan Schwarze Offers Triathlete Giving Tips Volunteering at Events is a way to give back December 2012

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Contents

December '12

@AustinFit

You know them, these fitness types are on your list, here's what to give them 40

52

70

C o v e r a n d C o n t e n t s P h o t o s by

c O V E R M a k e u p : T i f fa n y L o w e , B e B e l l e

c O V E R S p e c i a l E ffe c t s M a k e u p : C a r o ly n

Brian Fitzsimmons

M o d e l : B r o o k e S ta c e y

O ’ H a r a , H aw g f ly P r o d u c t i o n s , I n c .

Model : Jackson Adair

New Austin nonprofit will use running to help the homeless and underserved Running the race from behind the scenes—how volunteering can change your perspective

December 2012 Contents

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Contents

December '12

@AustinFit

Charity Briefs 26 Miles fo 26 Charities, Junior League, and Athletes for a Cure [page 24] Nutrition Don't let the holidays destroy your healthy diet [page 28] Use kale to create a tasty appetizer with a surprisingly low calorie count [page 30] Health Local plastic surgeons transform lives and smiles with free surgeries [page 32] Take an insightful look at your feet and how to take care of common ailments [page 34] Fit x Family Get creative for this year's holiday gifts without breaking the bank [page 36]

FIT AFter 40 From retirement to a race in every state, Claudette Wakefield proves it’s never too late to be fit [page 60] Lifestyle Navigating the nonprofit landscape in Austin [page 62]

The Holiday Guide These local businesses have what you need this season [page 64]

VP, Sales & Marketing Alex Earle

Contributors

Carmen Ayala-Troncoso, Robert Clement, M.D., Maurice Culley, Brian Fitzsimmons, Carson Hooks, Jen McRae, Alexa Sparkman, Stephan Schwarze, Diane Vives, Anne L. Wilfong Operations Assistant Jessica O'Brien

Don’t get left behind—tips for keeping up on your next group ride [page 84] P h o t o by B r i a n F i t z s i m m o n s

What will your running career look like over the decades? [page 88]

22 Fit Focus 92 Events Calendar

Editorial Interns Madie Leon, Matt Salmi Design Interns Paul Hathaway, 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.

Every Issue

austinfitmagazine.com December 2012

Assistant Art Director Sarah Schneider

Advertising Consultants Emily Nash, Amity Ponsetti

More than training— swimmers give back to the community [page 82]

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Art Director Weston Carls

Kick Mo’s Butt!

The siren song for this feature—not the siren herself [page 96]

Gift ideas for your triathlete—from beginners to professionals [page 78]

14 From the Publisher 18 Letters to the Editor

Managing Editor Leah Fisher Nyfeler

Director of Marketing & Communications Carrie Crowe

FiTx3

Protect yourself from injuries and feel stronger in your workout [page 98]

eDITOR-in-Chief Melanie P. Moore

AFMDC A Q&A with Ruth England about the Rogue 30K [page 72]

Meet 10-year-old World Champ Raleigh Hager [page 38]

Muscle Movement of the Month

Publisher/CEO Louis M. Earle

94 Rides & Races 102 By the Numbers

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.

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Letter from the Publisher

A Glass Half Full

by Lou Earle, Publisher | photo by Brian Fitzsimmons

O

ne of the most asked questions this year has been, Are we better off than we were? Certainly everyone has his own perspective, but where each of us lands on this issue is highly dependent upon our personal frame. What I mean by that is that we each have a filter through which we see the world. We may not always be able to control our environment or the outcomes that affect us directly, but we can decide what kind of perspective and attitude we adopt about our lives.

While it might seem obvious to the most casual observer, I have come to realize that if one takes a positive view, things tend to “look up.” On the other hand, a dark perspective seems to ensure more pain than pleasure. I’m not talking about being naïve or looking at the world through “rose colored glasses” but about making a rational decision to adjust one’s perspective in order to increase the pleasure and happiness in life. There are many popular adages that support this idea. Here are a few worth paying serious attention to:

• “We are as happy as we make up our minds to be.”

— Abraham Lincoln has ever injured his eyesight by looking at the bright side of things.” — Unknown • “The basic thing is that everyone wants happiness, no one wants suffering. And happiness mainly comes from our own attitude, rather than from external factors. If your own mental attitude is correct, even if you remain in a hostile atmosphere, you feel happy.” — H.H. the Dalai Lama • “The surest way to happiness, is to lose yourself in a cause greater than yourself.” — Unknown

• “No one

This last saying gets right to the theme of our issue this month and provides an example of how powerful this idea can be. Lest we forget, this is the “giving season” and, while helping others should be an “everyday item” in our lives, this is the time when we remind

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austinfitmagazine.com December 2012

ourselves of the happiness gained by thinking of others.

When I met Anne Mahlum, the founder of a nonprofit organization called Back on My Feet, earlier this year, I was struck not only by her passion and innovation but also by the exemplary outcomes her organization was achieving. You see, Mahlum had decided to go where few have dared to tread—tackling the rehabilitation of those without a place to live, the homeless. She had established chapters in some major urban areas with unusual success based on a simple approach—getting these forgotten folks literally “back on their feet” by walking and running. She told me she wanted to launch a new chapter in Austin in January, 2013, and I said, “Where do I sign up and how can I help?”

I cannot even begin to imagine how difficult the lives of these folks are and it is inspiring to see how camaraderie, support, and the goal of being fit and healthy can give them a new perspective on life and truly get them back on their feet. It’s a lesson for all of us.

Check out the article. It will make your day. And help support Back on My Feet. I am sure it will put a smile on your face and add a measure of happiness to your life. It’s indeed a gift worth giving and receiving.

Keep Austin Fit,

MAKE YOUR COMMITMENT TO LIVING THE GOOD LIFE FOR GOOD. JOIN THE COMMITMENT DAY 5K. IT’S A REVOLUTION IN RESOLUTIONS. THE DAY WE GATHER TOGETHER WITH A SINGLE GOAL IN MIND: TO LIVE A HEALTHIER WAY OF LIFE WHILE HAVING FUN ALONG THE WAY.

IT’S NOT A RACE. IT’S A

produced by

©2012 LIFE TIME FITNESS, INC. All rights reserved. EVCO2496

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Letters to the Editor

What You Told Us

many as apply," not a single choice.

I haven't ever seen the magazine in Bastrop, so I only pick it up when I happen to be in Austin.

We asked for “parting thoughts” in our annual Reader’s Poll. Here’s a sample of what you told us:

Love the recipes, share them with class participants at the gym.

I really liked the article you all placed in last month's issue regarding the healthiest items on the menu for several restaurants. I think you all should maybe always have a featured restaurant/ cafes/dinners/trailers for the month with 1 or 2 healthy menu items.

Less fashion, beauty, and emphasis on body composition and great bodies with great smiles and shiny long hair.

More real people. Doesn't represent the Austin population.

I read AFM cover to cover every month.

Thank you.

I enjoy the articles about local people.

True stories that we can relate to.

The quality of the design - orginality - creativity - photography promoting the articles.

Magazine / ads are heavily geared towards women (boot camps, cosmetic surgery, spas / massage, etc.). Not enough gear reviews. I work downtown and it's very hard to find copies each month.

I enjoy the magazine very much. I'm an active Austinite and flag many articles, places to go, places to train within Austin Fit. Very good hometown feel when reading it....not over-done or too "big-headed."

You didn't list any ultra distances in the races question. (I've done a 50K.) Also, the question about types of restaurants should of been "select as

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austinfitmagazine.com December 2012

I love AFM! Many articles and stories inspire me to continue in my fitness/ health journey.

I'm a small time personal trainer who uses AFM mostly for fitness information. I enjoy reading the magazine because I feel close to the content, even if I don't know the athletes personally.

I'm also proud that Austin's a fit conscious city - so fit that we have our own magazine to shout about it.

More normal (everyday) people & inspirational stories I like to read about how top athletes train.

Heavy basis on random advertising not related to fitness. What gives? Very superficial at times.

Please do away with the damned softball toss and grip strength test for Austin [sic] Fittest! Any beer-swilling softball league loser could score high on those tests! : ) Instead, football accuracy toss and vertical jump.

I really like where the magazine is going but it would be nice to add in more things about local trainers, people, etc.

Like "What is in their Gym bag," must haves when working out, etc.

Shouts from the Stands That’s right! Join the Austin Fit Magazine conversation. Please share your thoughts, ideas, compliments, and criticisms with us soon and often. We want to hear your voice in the crowd. Just send your “Letter to the Editor” via email to editors@austinfitmagazine.com.

Find your Fit Focus Send us your “Fit Focus,” a photograph that stuns you or spurs you on to greater heights. You may see something on a row or a run—if you can capture it with your camera, we want you to wow us. The photograph should have landscape orientation, 300 dpi, CMYK color mode. Please include title, location, and photographer’s name and contact information; send to fitfocus@austinfitmagazine.com.

Photos accepted year-around.

Correction In the November peice, “Wining and Dining (and Racing) the F1 Way,” AFM reader and F1 aficionado Brian Leib was incorrectly identified. Our apologies, Brian!

When you choose Austin Radiological Association for your medical imaging, you benefit from the experience and expertise of hundreds of Central Texas’ top healthcare professionals.

Our priority is YOU, whether it is scheduling your appointment, getting a medical scan or talking to one of our radiologists.

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What do YOU run for?

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austinfitmagazine.com December 2012

Charity Briefs (Giving)

26 Miles for 26 Charities

2

6 Miles for 26 Charities is the philanthropic program associated with the LiveStrong Austin Marathon and Half Marathon. Every spring, organizations submit an application. The board of directors for 26 Miles for 26 Charities selects 26 organizations out of the many submissions. Part of the criteria for selection is that the organizations must be nonprofit and have a presence in the Austin community.

Once the organizations have been selected, participating runners identify which charity they will be raising money for. In 2012, these charity runners raised $400,000 on behalf of a variety of organizations (to see the list of the 2013 26 Miles for 26 Charities, go to www.youraustinmarathon. com/26for26).

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“Every runner, every volunteer is out there because they love Austin, have family and friends they want to support, and want to give back to their community,” Ari Witkin, 26 Miles for 26 Charities’ managing director, said.

The training team, called Team 26.2, is led by program director and coach Ray Mechler, a veteran of 31 marathons and long-time nonprofit supporter. “Every Saturday, I am assisted by members of one the charities in 26 Miles for 26 Charities who serve as team leaders for that week,” Melcher explained.

“They manage the logistics of getting up early and putting out water coolers for our long run that day. We always take time before we set off on our run to have the team leaders talk briefly about their organization and the services that they provide. These 26 charities are inspiring organizations and I want the members of Team 26 for 26 to use that inspiration to remind themselves of why they have taken on the challenge of training for and completing the LiveStrong Austin Marathon or Half Marathon. When the going gets tough it will help to answer the question, ‘What am I running for?’”

Although registration for the training program has closed, runners can still sign up to run the marathon in February as part of 26 Miles for 26 Charities. Each of the 26 nonprofits will host a water stop during the race, providing some 1,000 muchneeded volunteers. If you’d like to work a water stop on behalf of one of these charities, go to www.youraustinmarathon.com/26for26 to sign up. afm

Junior League Puts Food in Tummies

Where the FIT live

by Matt salmi

A

ustin is generally considered a health and fitness stronghold with an abundance of farmers’ markets and good grocery stores. Nutrition is a lifestyle. However, the community within the Del Valle Independent School District has nutrition issues unshared by the surrounding region. Such nutritional deficiencies have been detrimental to attendance, behavior, and achievement of students.

To combat the nutritional mire, the Junior League of Austin (JLA) created Food in Tummies (FIT) in August of 2009 and now serves two elementary schools in the district, Baty and Hillcrest. Del Valley consists of 172 square miles in the southeast corner of Travis County, where 97 percent of children are on the free and reduced lunch program. However, this does not account for the weekends spent without even relatively healthy food. Poor nutrition leads to sickness. Ill or fatigued kids are absent or lack the necessary energy to remain engaged during the school day.

“We talk a lot about the educational needs in our community, and we talk about the problems in our schools, but sometimes we, as a community, fall short in making the connection between hunger and the educa-

tional outcomes of kids,” the JLA president, Cathy McHorse, said.

In truth, Austin contains deep pockets of poverty. “People are surprised how close [Del Valle] is. These kids and their families are living and trying to work in the community. They’re not removed from us,” the Food in Tummies (FIT) program chair, Hadley Hempel, said.

The JLA’s 250 first-year members will spend more than 6,000 hours operating FIT. Every week 1,500 backpacks of healthy food and nutrition tips are compiled and delivered to eager children at both schools.

Baty is located a mere ten minutes from downtown toward the airport. Hillcrest is off William Cannon in a sparsely populated void. Not a single grocery store rests within Del Valle.

While the backpacks help the present situation, and attendance and performance at both Baty and Hillcrest has improved, the JLA knows the difficulty of its endeavor; FIT only reaches 1,500 of the 6,000 elementary students. “We’re trying to change long-term behavior and have the children make healthy choices and recognize how food choices connect to their health, their learning,” McHorse said. afm

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First-year JLA volunteers filling backpacks with healthy food for the FIT Program.

To support FIT, go to www.jlaustin.org where you can make a direct donation.

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Charity Briefs (Giving)

Athletes for a Cure Offers Flexibility in the Fight

by Matt salmi

P

rostate cancer is the most common cancer among American men. Although the disease remains uncommon before age 50, it can arise in a man’s 40s or even 30s.

Generally experts agree that most elderly men have some trace of it. And truly, it can be deadly.

The Prostate Cancer Foundation is the world’s leading crusader in the battle to overcome this widespread malady. The foundation established the Athletes for a Cure program in order to generate awareness and raise money specifically among fitness-minded humanitarians.

The process is simple. Signing up is easily accomplished online. An athlete may select a race of his or her choosing—any race, anywhere. Once the $25 registration fee is paid, athletes are free to raise awareness and funds on their own.

Despite the high rate of occurrence among American men, prostate cancer is rare in Asia, Africa, and Latin America.

Men in Austin, a health-conscious city known for its dedication to fitness and nutritional knowledge, should understand the connection between diet and this unnecessarily common disease. Men who

consume large amounts of fat (particularly the animal fat in red meat) are especially susceptible to prostate cancer. The Prostate Cancer Foundation continues to find scientific breakthroughs such as a recent discovery by Dr. William Nelson at John Hopkins. Dr. Nelson identified a major carcinogen found in grilled meats which accumulates in the area of the prostate known to develop cancer.

Current research and treatment still lacks the grasp to handle advanced cases detected late. Prostate cancer is relatively slow growing, which renders it widely curable; however, early detection is difficult because the disease develops slowly, slipping by undetected before tumors reach problematic size. By that point, past the early stages, the cancer has spread to the bones, lymph nodes, or lungs a dangerous region often beyond the full grasp of currently available treatment.

All the money raised by Athletes for a Cure directly benefits the Prostate Cancer Foundation in its tireless pursuit of progress toward complete and total success. For information or to participate, visit athletesforacure.org. afm

Web exclusive: Visit austinfitmagazine.com to read about AFM writer Jody Kelly’s upcoming ride to raise funds for the Prostate Cancer Foundation as part of Athletes for a Cure.

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Nutrition

Avoid the Holiday 'Indulge and Bulge' Trap

by Anne Wilfong, R.D., L.D.

E

very year about this time, I find myself completely amazed that the holiday season is here already. Usually, I am reminded by clients, when I ask them what challenges they see coming up. Inevitably, the struggles this time of year include the multitude of holiday parties and family gatherings. Buffets, the seasonal lattes at your favorite coffee house, pecan pies, eggnog, alcohol, and entire parties centered on food such as the always-delicious cookie exchange. Toss in some extra stress from parents, in-laws, co-workers and your boss and you may find yourself using food as an escape. In reality, when you think about it, you have probably been dealing with these same challenges all year, there just happen to be many more of them crammed into November and December. Food is everywhere this time of year, so instead of avoiding it or using it as a reward or an escape from stress, learn to improve your relationship with food so you can eat what you truly enjoy and stay healthy.

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Common Holiday Pitfalls

3. I am going to splurge all December and start clean in January.

Take a more modest approach and choose to mindfully enjoy the foods you do love and avoid splurging on foods you don’t.

1. I won’t eat breakfast or lunch so I can save up all my calories for the holiday party.

When you skip meals, you end up feeling overly hungry. And when you are overly hungry, you inevitably overeat because your blood sugar is low and your body needs fuel. You also tend to eat quickly, which doesn’t allow for the signals to reach your brain to tell you to slow down; you have had enough food. Before you know it, you are stuffed and overfull. Skipping meals always backfires.

4. They only sell peppermint bark (or other seasonal favorite treat) one time a year, so I better eat as much of it as I can before they stop selling it.

O.K. I confess: I LOVE peppermint bark! Try this mindful eating exercise. The first few bites always taste the best.

After several bites, your taste buds are not going to explode like they did the first few bites, so enjoy the treat by eating it slowly while noticing the flavor, smell, and taste of each bite. Remember: all foods can be part of a healthy diet in moderation.

2. I will work out twice as long to burn off what I am going to eat at the holiday party.

Exercise shouldn’t feel like punishment, nor should you set the stage for overeating by working out more than usual.

Ultimately, it is my wish you will choose foods based on how they make you feel, eating when you are physically hungry, and stopping when you are satisfied. For example, consider the holiday party: If you skip breakfast and lunch and then overeat at a buffet, how does that leave you feeling? If you eat a balanced breakfast and lunch

7. I am so stressed out; I deserve these cookies.

5. I don’t want to be rude and refuse to eat whatever my grandmother makes.

Your grandmother (friend, co-worker, other relative) doesn’t know what your body needs; only you do.

Eat what you want in order to feel satisfied and then politely say you are done.

Food will only temporarily make you feel better; it will never solve the problem. This bears repeating: Food will never solve the problem. What self-care techniques do you have that could substitute for food? For example: does a hot bath, walk around the block, or listening to your favorite music provide a break from stress?

If so, try substituting that behavior instead of food the next time you feel overwhelmed.

6. Everything at the buffet looks good, so I better take some of everything.

Take a careful look at the buffet and ask yourself what REALLY looks good to you.

Consider choosing foods you haven’t tried before and enjoying them mindfully.

and choose foods and portions you know are delicious but won’t leave you feeling overstuffed, you will feel physically and mentally much better. The choice is yours; one meal won’t make or break your diet, but having a positive relationship with food will help you live a healthy life. afm Nutrition

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Recipe

Did you know?

Kale is a good source of the antioxidants A, C, and K as well as fiber and carotenoids.

According to the American Institute of Cancer Research, foods containing carotenoids may protect against cancers of the mouth, pharynx, and larynx.

Portobello Kale Galette

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

This delicious vegetable galette recipe can be used many different ways. You can serve it as an appetizer or with a side salad for a light lunch or dinner.

What You Need For Pastry Dough: 1 1/2 cups whole wheat pastry flour 5 tablespoons cold butter, cut into ½ inch cubes 1/2 teaspoon salt 1/3 to 1/2 cup cold ice water For Topping: 1 tablespoon olive oil 1/2 yellow onion

3 medium portobello mushrooms, cleaned (approx. 9 ounces) and sliced 2 1/2 ounces baby kale or spinach 1 1/2 ounces Gruyère cheese, grated 1/4 teaspoon salt 1/2 teaspoon pepper

Price per serving: $0.80 Restaurant Price: $5.99

Nutrition Calories 121 Fat 7 g

Serving Size: 1/12 of Galette

Protein 3 g Carbohydrate 11 g

Fiber 2 g Sodium 163 mg

Makes approximately 12 Servings

How You Make it 1. Preheat oven to 400 degrees.

2. In a food processor, combine flour, butter, and salt and pulse until a crumbly mixture is formed. Slowly add water (only as much as necessary) until dough is formed in a ball.

3. On a lightly floured surface, roll out dough into approximately a 12-inch circle.

4. Spray a baking sheet very lightly with cooking spray; place the 12-inch dough circle on it.

approximately 4-5 minutes. Add portobello mushrooms and sauté for another 2 minutes. Add kale or spinach and sauté for one minute. Season with salt and pepper.

6. Spoon vegetable mixture onto rolled-out dough, leaving approximately a 3-inch border. Sprinkle cheese on top of vegetable mixture. Fold dough edges so they overlap, and brush crust with remaining 1/2-tablespoon olive oil.

7. Bake for approximately 25 minutes.

Serve immediately.

5. In a non-stick sauté pan over medium high heat, add 1/2 tablespoon of olive oil. Add onion and cook for

This recipe is brought to you by Whole Foods Market.

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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Health

The Medical Tent

Austin Smiles Gives Fresh Faces and Warm Hearts

I

by Robert Clement, M.D.

n this season of giving and receiving, I would like to share my greatest treasure of receiving. In 1987, six local plastic surgeons met and formed a cleft lip and cleft palate team, which ultimately became the Austin Smiles Organization. We started with a local cleft lip and palate clinic and operated on children, regardless of the patients’ ability to pay, in the ten-county area covered by Brackenridge Hospital. Initially, we funded the program by using the stipend Brackenridge paid us to cover their emergency room but the work soon outgrew that resource.

After the first year, our team was invited to Mexico, El Salvador, and seven other countries in South America and in the Philippines. We currently send three teams a year (primarily to South American countries) where we do between 40 and 80 surgeries a week. Trips are funded through donations and local fundraising, and the doctors pay their own way donating their time and paying for the nurses or techs who assist in the operations.

It is an amazing feeling to be able to change a life with a one-hour operation.

When we initially went to South America and Mexico, older family members who thought that the babies were either cursed or marked by the devil encouraged the parents to let the babies die. Fortunately, this thinking is fading, largely due, I think, to the fact that they see the children who have been repaired.

After the operation when we take the babies back to their parents, they, at times,

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do not recognize their children as there has been such a dramatic change in the configuration of the lip. As soon as the parents do recognize their child, there are always tears of joy at the transformation. The love and appreciation we receive is overwhelming. As one of my non-medical friends on a mission said, he had never been in a place where there was such unconditional love.

Each operation is special, a blessing to us and to the child, but one of the most rewarding patients for me was a 56-year-old man with a cleft lip and palate. Due to his deformity, he had never left his small house other than to go to the field to work and then come home. He had courted a lady for five years; she told us that she realized that he was a very good man, so they lived together and had several children. She noted that he had never been to town, never been to a store, and never been to church so they could get married due to his embarrassment about his deformity. After his operation, we showed him his new smile and asked him what was the first thing that he was going to do. He said, "I am going to take my wife to the church and get married in front of God." The recovery room was flooded with tears of joy.

We have now been on 75 missions and operated on more than 3,700 children. The doctors, nurses, techs, and other volunteers have given donations in services and time that are equivalent to $14.7 million. We have logged more than 175,000 volunteer hours. This is a labor of love for all of us.

The week I spend volunteering with Austin Smiles is my favorite week of the year be-

Dr. Clement with the 56-year-old patient whose face—and life—were transformed by the gift of cleft palate surgery.

cause my heart fills with love and happiness and I feel that I have received much more than I am able to give.

While Austin Smiles is now recognized nationally, we do not have a huge multimillion dollar foundation behind us and we still depend on community support and the support of the volunteers to finance our trips. If you would like to donate, please visit the website at www.austinsmiles.com afm

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Health

The Medical Tent

Care and Maintenance of Your Feet Our feet power us through almost every sport imaginable, not to mention keeping us moving healthily throughout the day.

Dr. Martha Pyron with Medicine in Motion gives a look at some of the more common issues with guidelines for treatment and suggestions for prevention. afm

by Martha Pyron, M.D.

Ankle sprain: Injury to the ligaments about the ankle typically from a twisting or turning injury, which can occur on the inside (medial), outside (lateral), and top (high) part of the ankle.

Prevention: Keeping the muscles around the ankle strong can help prevent ankle sprains. If you have had repeated ankle sprains, using a brace or taping the ankle can help protect it from future injuries.

Treatment: Mild sprains may only need rest and a minor brace to protect the area while it heals.

More significant injuries may require surgery, casting, or using a boot for an extended period of time.

Tendinitis: Any small injury, tear, or inflammation to the tendons, which are what connect muscles to bones on the front, back, and both sides of the foot and ankle.

Prevention: Tendons get injured with trauma (as in football) but are most often injured due to overuse, as in endurance athletes who are ramping up training.

As athletes age, tendon elasticity changes, which often leads to injury. So, a slow gradual approach to increasing exercise will help avoid tendonitis.

Treatment: Rest from the types of activities which cause pain is the usual treatment, while physical therapy and injections are sometimes used. Surgery is rarely needed.

Rigid Toe: Stiffness of the big toe, usually due to some level of arthritis of the big toe.

Prevention: Arthritis is best avoided by staying active and keeping the muscles of the foot strong.

Treatment: Once arthritis has started, avoid sports and activities that cause pain and swelling, but otherwise continue to move the joint with exercise as much as possible. Stiffness may be improved by surgery if it is performed early enough. If the arthritis is bad enough, surgery may be geared toward a joint replacement.

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Ingrown toenail: Toenail grows into the skin, causing a deep abrasion or laceration, which gets infected.

Prevention: Cut your nails straight across so you can see the end of the nail all the way. Cutting them in a curved fashion leaves the corners deep, leading to the nail digging into the corner.

Treatment: Ingrown nails can be lifted up out of the area, which prevents further injury to the skin around the nail. Many times, these injuries also require antibiotics; seeing a physician for treatment is usually a good idea.

p

Fungal infections: Fungus growing on the skin, called “athletes foot.” Fungus grows in warm, moist places, such as the wet foot, the groin, and areas where skin touches skin such as the buttocks and under the breasts.

Prevention: Keep the foot dry as much as possible to prevent the warm moist environment that fungus loves.

Treatment: Over-the-counter antifungal spray/powder/ointment may work, but stronger prescription medication may be necessary. Get rid of old shoes, as the fungus may be in the shoe, and change out wet socks during long events and/or as soon as activity is finished.

©

Blisters: Fluid collection between layers of skin due to friction from shoe or sock.

Prevention: Make sure shoes have plenty of room, double socks may help, change socks if wet, slowly break in shoes which will thicken the skin in any area of possible blister and prevent blister.

Plantar Fasciitis: Injury to the ligament which runs along the bottom of the foot from the heel to the balls of the feet, producing pain which is worse in the morning or after standing/walking for longer periods.

Prevention: Flexibility and balanced strength of the feet and shins will help prevent plantar fasciitis of the foot. This is also typically an overuse injury, so gradual increases in activity and engaging in a variety of activity (instead of only one type exercise, like running) will help keep the muscles strong/balanced/and less likely to become overused.

Treatment: Typical treatment consists of physical therapy, a shoe insert, wearing a brace at night, and treating the calf to loosen the muscles. Sometimes injections are used; surgery is rarely needed.

Treatment: Protect area from further injury, cover with antibiotic ointment and bandage to prevent infection, seek medical care if redness/pain/swelling worsen as these are signs of infection.

Callouses: Build up of thickened skin in an area of chronic friction.

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Prevention: Proper shoe wear and proper running style. If your foot tends to land a certain way causing chronic friction to the area a callous will develop, so evaluating the foot landing and correcting abnormal motions will help prevent callouses.

Treatment: Use pumice stone or mild abrasive to rub off the dead thickened skin and wear proper footwear to avoid the chronic friction to the area.

Runners’ toenail: Blackened nails caused by the nail hitting the front of the shoe with each impact.

Prevention: Proper shoe fit and avoiding a shuffled gait (the foot hits the ground and drags forward slightly before stopping), as this can cause the nail to hit the front of the shoe as the foot finally stops dragging forward on the ground.

Treatment: A physician should evaluate to make sure there isn’t something more serious, like a melanoma, under the nail. But, in general, the treatment relies on proper shoe fit and running style.

Web exclusive:

To read more about common foot issues, their treatment and prevention, go to austinfitmagazine.com The Medical Tent

35

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Fit Kids

Fit x Family

Santa is Making His List

by Carson Hooks

I

n the me-focused world of our toddlers, the holidays (for our family, Christmas) can disproportionately revolve around getting. For our inherently selfish little ones, most any gift guide should be renamed a “get” guide. Can I get that? I’m gonna get all of those for Christmas. I’m fairly certain they now watch cartoons just for the commercials.

Despite being inundated with the shiny and the novel, our kids are thankfully still young and innocent enough to be satisfied with hand-me-downs and other secondhand items. Davis, 4, loves his second-hand bicycle. Hudson, 2, latches on to a beat-up football as much as a pristine one, especially if the former bears a Longhorn logo. And Ella Marie, 1, is still most interested in any toy belonging to her brothers, no matter how used and abused.

New to them is all that really matters.

Julia and I have adapted our gift-giving accordingly. Even the grandparents have, to an extent, followed suit. With this in mind, I’ve taken it upon myself to write a Christmas list of two items for each of our kiddos, using my almost limitless parental foresight. Despite their pleas for the “it” preschool toy of the moment, I know what they’ll really use, and, therefore, what they should be requesting.

We begin with the boys collectively. For Davis and Hudson, hand-me-down and makeshift costumes. Davis has been in costume since the first week of October. He rotates between Batman, a bejeweled Indian (his inspiration: watching the Disney Classic, “Davey Crockett”), the Incredible Hulk, and some character he calls “Green Ninja.”

Halloween’s now-distant departure in no

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way affected his zeal for being in character no matter the occasion. I’m all for it, especially since each of his costumes is a cousin hand-me-down. But I don’t want to expand his options too much—he currently spends about as much time changing costumes as he does playing in any one of them.

Hudson’s all about costumes as well.

But for him, a costume consists of the right shirt, underwear, and socks—all of which must be Batman, Superman, or some combination of the two. That’s it. No need for capes or a mask. Gotta love the simplicity.

Shouldn’t take much legwork to check that one off the list.

Once the boys are in costume, the wrestling and playfighting begins in earnest, what us Hooks boys refer to as a “smackdown.” Needless to say, it goes a long way toward exhausting both of them. But it exhausts me, too. Davis always wants me to participate (though, thankfully, not in costume). I love that he wants me to be a part of it, but when I’m not involved, the pleading can be incessant. And that doesn’t bode well for someone currently working from home. As much I would like to, I can’t always drop everything to wrestle. So, the second item on Davis’ list is cards bearing time increments redeemable for Daddy’s wrestling participation. Hopefully, tangible parameters will give Davis a better idea of when I can and can’t play and maybe even teach him some rudimentary budgeting.

Hudson’s wrestling-related gift is even easier. We’ll give him a once-a-week exemption from the nightly bath (I know he’ll love it once he begins to understand the word “exemption”). Hudson hates when the

smackdown must end, but he hates the bath that follows even more. Maybe a periodic break from baths will help to ease his postwrestling depression.

This will be Ella Marie’s second Christmas, but it might as well be her first. She has no idea what’s going on. So she’ll approach it likes she does everything else: taking what she can get and liking it. That usually means confiscating whatever the boys aren’t playing with at the time. But I do have some items that are specific to her list.

First, we’ll grant her more unrestricted stair access. Ella Marie’s favorite adventure is an un-aided staircase jaunt. She heads straight for the stairs every chance she gets.

But she doesn’t know how to come back down. I’m quite certain Ella Marie will be very pleased if we designate somewhat regular 10-15 minute intervals to following her up the stairs and then acting as her reverse chairlift so she can do it all over again. And to appease her in her non-stair-conquering downtime, a nice, fluffy 48-pack of toilet paper. She loves to destroy whatever we have on the roll. This time we’re bringing the party to her. She’ll make a huge, destructive mess. But at least we’ll know where she is as we give her an incentive to be sedentary if only for a few minutes.

Alas, if the boys covet one or two musthave items, we’ll forward along the necessary information to the grandparents who, along with Santa, will then play the role of holiday hero. But perhaps for us parents, adhering to these makeshift lists frees up more time and money to begin to emphasize to our crazies the joy and virtue of giving, as opposed to only getting. afm I l l u s t r at i o n by J o r d a n g o l e m be s k i

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Fit Kids

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austinfitmagazine.com December 2012

P h o t o by M i c h a e l B u l l o c k

10-year-old Rules Wake Surfing World

A conversation with Raleigh Hager, 2012 Pro Female Wake Surfing World Champion

By Peter Mallett

W

hen she sits down for her interview, Raleigh Hager doesn't respond to most of the questions directly.

Rather, she turns back to her mom first, as if she's looking for some sort of approval for what she's about to say. Or, as likely, she's double checking what she's actually supposed to be doing here.

Because she's only ten it's hard to fault her for not fully embracing the situation.

Since when are pint-sized fifth graders, fresh off the playground, ever expected to fully ponder the depth of their actions and consider the extent of their potential anyway? Mom, a little help please?

Only, Hager's talent isn't just potential anymore. At the ripe old age of ten, Hager has landed herself at the top of a very distinct and emerging sport without really aiming for it. With roughly only two years of practice and seven competitions under her belt, Raleigh Hager ended up the 2012 Women's World Pro Wake Surfing Champion. When women and men alike, twice her age, are aiming for this distinction there's some explaining to do.

This young girl from Austin and professional wake surfing is an interesting mix, no doubt. And, for that matter, what is wake surfing anyway? After she patiently listened to the question, Hager gave her best, measured answer. “With wake surfing, you don't have a rope or like any boots attached to your board and you have big fat sacks in the boat that make a really big wake.” The fat sacks are “big huge sacks of water that make the boat tilt a little bit.”

As she talked, a picture emerged of a big wave/wake being thrown up behind a boat leaning on its side. More discussion proceeded to bring up an image of a surfer, her feet loosely resting on a board, pulled to a standing position with a tow rope, then dropping the rope, until the surfer can skim along the continuous wake.

Perhaps more simply put, wake surfing is surfing on the back of a big wave made by a boat and it's pretty cool when some solid tricks are added. It's a sport that evolved from pushing the limits. People used to just surf. But what if the board could be shortened and what if it could be accelerated with the assistance of a boat? Wake boarding and knee boarding followed so that slowly, steadily, wake surfing unfolded on the scene in the mid nineties, gaining big traction by 2005. Hager entered on a similar trajectory of trying out all that can be humanly propelled on water, kicking up some seriously skilled moves in the process. The game changer here is Hager's only ten and already killing it, and that she only picked up the sport two years back.

What does the future hold for Hager in this sport? That's a pretty standard question to ask, but is it fair to put that kind of pressure on someone so young?

The future already seems to be here: she's got a world title, so what more could be expected?

“Well, what I want to do,” Raleigh steadily put forth, “I kinda want to be like Kelly Slater, you know, how he keeps on winning Worlds and surfing and [I want to] kinda do that with wake surfing—just keep on winning and winning, and, like, have that title for a long time. But that's gonna be pretty hard.” What a truly refreshing response: When the rest of us wiser, more experienced folk are caught up in having it all, it helps to be served a little confidence and humility from this endearing young girl from Austin, whose only incentive to keep winning is to keep winning (well, that and to get a mini pig).

Hager bargained for a mini pig as reward for her wake surf title. And if you don't know what a mini pig is, there's probably a video on YouTube. afm

F i t x F a m i ly

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2012 Gift Guide Every family is composed of people who want completely different things. For better or for worse, without each hobby, dream and quirk your home wouldn’t be the same.

When we embrace our differences, they can make for a fun family dynamic. However, they don’t exactly bode well for our holiday shopping. Austin Fit Magazine has pulled together a Gift Guide full of fitness-related items to help you satisfy each of the unique personalities that make up your family and loved ones.

Styled by

Jessica Lynn O'Brien & Sarah Schneider

The Techster Athletic A-lister Page 42

The Busy Bee Page 44

The Fitness Diva Page 46

The Zen Master Page 47

The Outdoorsy Explorer Page 48

2012 Gift Guide

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2012 Gift Guide

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The Techster Athletic A-lister

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is a guy who works hard, works out hard, and wants to capture every little detail. He’s highly focused and wants to use the latest in technology and gear to get ahead in his fitness goals. If it’s new and it’s a fitness related gadget, he’s got it.

See product listings on page 74 Thanks to B u s i n e s s e s : Om n i H o t e l a n d REI Model : Isa ac Carr asco

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2012 Gift Guide

The Busy Bee is a mom who’s managing her fitness while working and caring for the kids (and they are little and a lot). She’s got lots of energy and the desire/ability to multitask—there’s never a wasted moment. The Busy Bee lives in her workout clothes because she never knows when she’ll get the opportunity to bust out on a run or lift some weights. Whenever possible, she manages to integrate all of the parts of her life into one great day. See product listings on page 74 Thanks to

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B u s i n e s s e s : W h o l e E a r t h P r o v i s i o n C o., M o v i n ’ E a sy, a n d S o cc e r c i t y M a k e u p : S ta cy M at t h e w s o f B e B e l l e M o d e l s ( L t o R ) : T i n s l e y, B a n k s , A n n e S h i f l e t, Tat u m , and LuLu ( dog )

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The Fitness Diva is a busy, successful woman who appreciates the finer things not just in life, but in her workouts as well. She’s well dressed, whether she’s at the gym or going to run errands. Everything in her gym bag is functional yet highly coordinated. Hair, makeup, and nails are immaculate. She has the latest products to make her fit life more successful.

See product listings on page 75 Thanks to Businesses : Luke’s Locker, Lululemon, and Title 9 M a k e u p : T i f fa n y L o w e , B e B e l l e M o d e l : B r o o k e S ta c e y

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The Zen Master suggests calm and looks serene and comfortable anywhere, gravitating towards exotic—yet still soothing—surroundings. Whether male or female, the Zen Master likes natural products, emphasises natural beauty, views health holistically, and is in tune with the inner self.

See product listings on page 75 Thanks to

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B u s i n e s s e s : Wa n d e r l u s t, C r ys ta l W o r k s , a n d L u l u l e m o n M o d e l s : A s h l e y Sm i t h a n d J e r r y B a l d e r a s

2012 Gift Guide

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The Outdoorsy Explorer is a person who loves dogs and who loves to do his workouts—no matter what they are—outdoors. He has all the latest stuff to make camping and fitness outside fun. He's willing to try quite a bit of different activities and has the equipment to make it work.

See product listings on page 75 Thanks to B u s i n e s s e s : B a c k w o o d s a n d REI S p e c i a l E ffe c t s M a k e u p : C a r o ly n O ’ H a r a , H aw g f ly P r o d u c t i o n s , I n c .

Models : Jackson Adair, Caleb Hulse y ( rope ) , T r av i s M u l l ( c l i m b e r ) , I n d i e ( d o g )

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Every now and then an event comes along that redefines basic terms and truly raises the bar.

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Make A Difference Events

Methodist Healthcare

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By Leah Fisher Nyfeler

Photography by Foto Hogg

Covering Common Ground Running to Create a Connection, One City at a Time

Back on my feet

53

I

t’s a picture-perfect Austin day, one of those rare fall moments when the sky is as blue as the Caribbean and yet there’s a slight chill to the air. A small group of people surrounds a lovely, lithe young woman with an athlete’s muscled legs and a rock star’s spiky ’do, who laughingly poses in running clothes as the water from the Liz Carpenter Fountain in Butler Park shoots skyward around her. The photographer gives instructions; the poses change; a young mother and her son watch from a nearby picnic blanket. “Excuse me,” she asks as the group walks by, “should I get an autograph? Is she someone famous?”

If Anne Mahlum isn’t famous in Austin now, she will be soon. While the 31 year old is an avid runner with a 3:22 marathon PR and the dedication to have logged a marathon on six of the seven continents (the last, Antarctica, is planned for 2014), it isn’t her running that puts Mahlum on the map. It’s running her nonprofit organization, Back on My Feet (BoMF), that makes Mahlum a standout competitor. She’s in the process of bringing BoMF to cities all around the United States and Austin will become home to the nation’s tenth chapter on January 28, 2013.

As described in their mission statement, BoMF is “dedicated to creating independence and self-sufficiency within the homeless and other underserved populations by first engaging them in running as a means to build confidence, strength, and self-esteem.” Mahlum combines her passion for running with her compassion for those individuals who are experiencing homelessness to create a program that acts as a stepping-stone for all of the rest of life’s meaningful accomplishments.

“Running is so much more than burning calories and working out,” explained Mahlum. “There is a relationship there. It’s your best friend, your lover, your enemy, all at the same time. And you keep going back for more. It’s really a special bond with that motion, of moving your body in 54

austinfitmagazine.com December 2012

such a natural, primitive way.” She speaks from experience; as a teenager, Mahlum turned to running as a way to cope with issues within her family brought on by her father’s addiction to gambling. His problem was ripping the fabric of their lives apart. “I remember crying on one of the first runs I did. As a girl who’s sort of a tomboy, it was not something I wanted to do but I felt like I was cleansing myself. [Running] allowed all the emotions to come out, and I felt like myself when I was running.”

Runners know that there is a wonderful anonymity and equality that goes with the sport. A pair of running shorts and a tee act as a uniform; it’s possible to run with someone in a group for quite some time without knowing whether he or she is single, a parent, rich, political, or even a senior citizen. What is easy to tell is whether that runner is reliable, dedicated, and goal-oriented. And the great equalizer is pace—all running a 10-minute-mile, say, are together, no matter what their backgrounds, goals, or levels of experience. It was this language of running that brought Mahlum to the nonprofit world. She realized that sharing this language with a population that was often derided, looked down upon, underprivileged, and experiencing significant life trauma could very possibly help them turn their lives around.

She credits her dad with this discovery.

By living with him and watching his struggles and, many times, resulting bad choices as he sought treatment for his addiction— often repeated, over and over again—“I learned the power of voluntary behavior, of doing something of your own volition,” she explained. The Back on My Feet program works with homeless shelters to show participants that they can take scary first steps, work toward accomplishing goals (big and small), and make connections with people in the community. And they do this through a regular running program. The first step is to break down stereotypes.

“Most people have an image of homelessness,” Mahlum began. As she spoke, her voice became more and more emphatic and her gaze almost steely. “People say, ‘I have nothing in common with those people,’” she said when asked about negative reactions from the public. “Those people you see at street corners, they make up about ten percent of the homeless population. The other 90 percent are in shelters trying to get help and mask their homelessness. Those [negative] people feel like they know homelessness because they’ve seen a guy on the corner, but everybody who comes to a program launch and sits with the participants learns about BoMF, and you can almost feel the humanization in the room.”

It’s this 90 percent that BoMF targets.

The first step in any new city location is forming a partnership with the local homeless shelters that allow residents to stay for four to six months. Many shelters only allow a shorter stay and Mahlum exhorts, “Change isn’t possible in 30 days.

People need a more stable environment for us to work with them.” The Salvation Army, Front Steps, and Ministry of Challenge are the facilities that BoMF is partnering with in Austin. “We will hire three staff members and need approximately 150-200 volunteers for the Austin chapter,” said Mahlum. But Mahlum quickly corrected herself to explain, “We don’t use that word [volunteers]. We call all of our volunteers ‘non-residential members’ and we call the people we’re helping ‘residential members.’ That way, the language is all the same.” While it might seem trivial to outsiders, details such as this non-stereotypical language bring about a shift in self-perception that is crucial

to the program’s success. “Being homeless defines you; we call them ‘homeless people.’ We don’t call you ‘person with a home,’” Mahlum said feistily. “We have to overcome all those stereotypes….We take the time to help [our participants] make those positive associations.”

BoMF replaces the “box” of homelessness with a new, positive self-image, which participants achieve through three weekly runs, led by non-residential members, starting at 5:30 a.m. every Monday, Wednesday, and Friday. Each residential member signs a contract committing to stick with the program, make the runs,

a.m. before the launch breakfast, residential and non-residential members alike, all dressed similarly. The goal is that each residential member has a non-residential member to run or walk with so no one is left to struggle alone. As the days and weeks go by, the mileage increases to the point that some members may train for half marathons or longer with an additional Saturday run.

Along the way, there are hugs, peer recognition, shared discussions, and bonds formed, the kind every runner recognizes as being forged out of common workouts and group identification. After 30 days of participation, residential members with 90 percent attendance move to the “Next Steps” phase, and 75 percent of BoMF’s residential members qualify for this program. At this point, they sit down for individual consultations with BoMF staff to develop a plan for the future which, ideally, enables them to find a residence of their own. The common experience of running takes the fear out of what can seem like insurmountable obstacles. Some people may ask, “Why bother with the running? Why not just go straight to this step, helping people tackle their lack of a GED or giving instruction on how to disclose a felony background to a potential employer or, simply, giving them a home?” This is the bedrock of BoMF, and Mahlum gives a comprehensive response.

“We can’t skip the running stuff because it goes back to the emotional core—people aren’t ready to be, we feel, good employees [before this point]. They haven’t learned the lessons and been able to see discipline, focus, reliability, dependability. We need to see that they’re actually able to demonstrate that before we’re going to take those individuals and put them in an environment where that’s absolutely necessary to be successful. So we feel like we’d be cheating them and our [business] partners [who are providing employment opportunities] by not first getting people

The common experience of running takes the fear out of what can seem like insurmountable obstacles. keep a log, set goals. Each participant is given a new pair of running shoes and appropriate apparel the day before the chapter launch. They start with a 1-mile run at 6:30

Back on my feet

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to have a positive association with themselves and, again, being able to see those traits as necessary for success in a job,” she reasoned. “It’s so funny…our employers are, like, ‘This guy can get up at five in the morning three days a week and run, rain or shine, and is on time and has a positive attitude? I can’t get half my employees to do that.’”

In Austin, RunTex will be providing the running shoes and gear prior to the chapter’s first run. The launch breakfast is scheduled for January 28 and will be hosted by the Westin Austin at the Domain.

Mahlum just hired the Executive Director for the new chapter: Joe Marruchella.

Marruchella is a runner, with a total of ten marathon finishes (two of them at the Boston Marathon), as well as a triathlete. He has a background in fundraising management and has been the director of development for Austin’s SIMS Foundation, a nonprofit that seeks to bring low-cost mental health care to the musical community.

What Back on My Feet needs now is the enveloping embrace of Austin’s avid running community. There’s still the matter of enlisting some 150-200 non-residential members to run and walk with the group, and those interested can sign up at www. backonmyfeet.org/back-on-my-feet-austin. html (as well as find a number of other helpful connections to make with Austin’s new chapter). The donations made for the launch breakfast help toward the initial seed money and there are still seats available, though the big donors have secured their spots. Every little bit helps to get another person out onto the road, taking the first steps towards recovering a sense of self worth and developing the skills to make those significant life changes that will take them out of the shelter and remove the label of “homeless.” afm

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How to help Back on My Feet find footing in Austin LAUNCH PARTY: The most immediate way to help Back on My Feet is by donating and attending the Austin Inaugural Launch events on January 28, 2013 (go to backonmyfeet.org for event details). Residential members and supporters will participate in the 6 a.m. run which initiates the training program and all will join together to celebrate at the breakfast, where Anne Mahlum will speak. Money raised from the donations made towards attending the launch event will provide much needed seed funding for the chapter.

Austin businesses have generously stepped up to support the launch events; Accenture, AT&T, JW Marriott, Mrs. Baird’s, RunTex, Thomas’, and White Lodging are all major launch supporters, and ACE Cash Express recently added a large contribution (some $30,000) to give the new Austin chapter a solid start.

IN24: A fun way to support BoMF is through IN24, a 24-hour running event that includes an urban ultramarathon, a 5-person relay, a 2-person relay, a sunset run,

and a pajama run all presented by BoMF and RunTex. IN24 is modeled after BoMF’s original 20in24 Race Challenge started five years ago in Philadelphia, the largest urban ultramarathon in the country; runners see how many miles they can complete in a 24-hour period on an 8.4-mile loop around the beautiful Schuylkill River. The other events are run on the very same loop at different times on different days. The relays have different levels of difficulty for participants to choose, and the sunset and pajama runs each consist of one loop at different times (hence the names). For more information about the Philadelphia run, go to www.20in24.com.

In Austin, Mahlum is “99 percent” sure that the event will be held at Camp Mabry

around a five mile loop and the target date is May 10, 2013. All the residential members will be there, and the loop nature of the event makes it a great venue for people to hang out, run, and build bonds. With Austin’s vibrant running community and ultramarathon talent, IN24 is sure to be a success.

“Austin is one of the most welcoming cities when it comes to working together to help those experiencing homelessness,” said Mahlum. “The homeless services provided as well as the running and corporate communities [here] are collaborative and enthusiastic and we’re looking forward to working as a team to make an impact in Austin.”

photos courtesy of Back on My Feet

Back on my feet

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Fit After 40

Runner Extraordinaire Earning a Life

By Jody Kelly

C

laudette Wakefield runs.

Does she ever! On October 20, 2012, she completed her goal of racing a half marathon in each of the 50 states and Washington, D.C. She has run more than one in Texas and California, so her grand total to date is 60 stand-alone half marathons over the past nine years, along with two half Ironmandistance triathlons that culminated in half marathons. She has also finished two dozen shorter foot races and about 30 triathlons and duathlons. Since 2003, she has raced well over 1,000 miles on foot, not to mention the many miles of training runs that prepared her for the races.

Wakefield’s half marathons include the very large with over 20,000 participants, such as the Nashville Country Music Half on April 4, 2009, and the very small with fewer than 200 participants, such as her most recent half marathon, the Monster Mash, in Dover, Delaware. She likes them all, from her fastest in a time of 2:00:47 at 3M in Austin in 2005 to her slowest at a time of 3:01:36 in Estes Park, 60

austinfitmagazine.com December 2012

Colorado, in 2010, where high altitude, cold weather, and continuous rain made it “a very difficult race.” The half marathon distance, 13.1 miles, suits her best, though she races shorter distances as well.

Is Wakefield done yet? Not at all. Her next goals are to finish her first full marathon and to race a half marathon on each of the seven continents. North America has already earned its check mark and Europe will get one in May of 2013, when she and her husband, Joe, a psychiatrist, will visit family members in Spain. After her half marathon there, the couple will take a bicycle tour of the Pyrenees and Costa Brava.

Her African Half Marathon near, but not on, Mount Kilimanjaro will conclude with a safari. In Australia she wants to race the Outback Half at iconic Ayres Rock. Asia and South America are still in the planning stages, though racing on the Great Wall of China and racing in Brazil or Chile intrigue her.

For Antarctica, Wakefield is already registered through Marathon Tour and Travel

for a half in 2016. The course is on an icy gravel road that connects the scientific research bases maintained by Chile, China, Russia, and Uruguay on King George Island off the tip of the Antarctic Peninsula, which juts north toward Argentina and Chile. She is on the wait list for earlier years and hopes enough people decide not to go that she can race in 2014. Wakefield notes, “I don’t wish anything bad to anyone, but I’d really like to race in Antarctica the year I turn 70.”

That’s right. Wakefield, now 68, started racing when she was 59. She retired from teaching geography at Round Rock High School in 2003 and decided to improve her health and become active because her mother had a stroke, her older sister died of ovarian cancer, and her younger sister battled breast cancer. Initially drawn to triathlon, she trained with a women’s group, Tough Cookies, for a year. When her husband wanted to participate, they joined the T3 training group together. For quite some time, triathlon satisfied them.

Then Joe Wakefield developed knee issues and decided to focus on bicycling and short triathlons. He usually cycles about 50 miles every weekend.

Claudette Wakefield turned to running but only after racing a championship triathlon. Her finish time at the Cancun 70.3 Half Ironman in September of 2007 (7:25:22) earned her a spot in the Ford World Championship 70.3 in Clearwater, Florida. Although she was “honored to have qualified for it,” the race was so tough it dawned on her that, instead of doing half Ironman-distance triathlons, she could enjoy racing even more by running only the last leg, the half marathon. Since then, she has entered half a dozen triathlons, though none since 2009.

She’s a runner and a good one, earning one of the top three medals in the majority of her 60 half marathons.

Originally from El Salvador, Wakefield swam competitively until she was 12 and enjoyed modern dance and ballet but was never a fast runner as a child. Like many people, she fell away from organized sports when she grew up. Until she retired, the

most she ever exercised was chopping cedar and working around the ranch that she and her husband own in Mason, Texas. Now, she usually trains three times a week with Gilbert’s Gazelles in the Friendlies program, running at a pace of 11 or 12 minutes per mile. What she likes about running with a group is that “the youth of the people around you is energizing and enjoyable.”

After doing graduate work in cultural anthropology, Wakefield and her husband moved to Austin in 1980. Their son, two daughters, and eight grandchildren live in Austin as well.

Married for 45 years, she finds that “Austin is a fantastic place to stay fit.” It offers a great atmosphere for athletes of all ages. She loves riding bikes with her kids and grandkids and feels especially blessed that she can participate in sports with her husband.

If anything concerns Wakefield, it’s the growing obesity and addiction problems among today’s youth. She hopes more and more young adults will decide to become active at an earlier age than she did. To someone just getting started with exercise, she says, “Take it one step at a time and take it with joy, not as a burden. Find out what you like to do and go do it!” To those overcoming obesity, smoking, excessive drinking, or other lifestyle choices, she says becoming active helps you “earn a life.”

Wakefield is definitely earning a life.

In addition to running, she swims twice a week, bicycles twice a week, and works out with a personal trainer once a week. She cooks only fresh food and uses venison, chicken, and fish for protein. Quinoa, bean soup, olive oil, fresh fruit, and vegetables round out her diet. Glucosamine/chondroitin and DHEA are her only supplements, and she takes no prescription medications. No wonder her goal is to “keep racing for as long as possible.” It matches her philosophy about racing: “Finish without getting hurt and enjoy the experience.” She’ll be running for a long time. afm

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Claudette and Joe Wakefield at the Delaware Half Marathon. Photo courtesy of Claudette Wakefield

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Lifestyle

Surviving the Nonprofit Maze in Austin

By Madie Leon

T

wenty-two thousand

nametags weigh about 22 pounds—according to the Capital Area Food Bank of Texas staff.

John Turner, the marketing and communications director, smiled as he gestured towards one of the site’s prize possessions sitting casually in a pink baby stroller. The workers joked that they were too lazy to carry the trophy around from point to point anymore, hence the unconventional seat.

Names like John, Susie, Maria, Elaine, and others each represented a face that had recently been packaging food. A silly trinket, the ball is a display of the multitudes of volunteers who have come in to aid the nonprofit in its mission. Capital Area Food Bank has found a way to keep the flow of volunteers and distribute two million pounds of food every thirty days. In the bustling atmosphere at the company’s headquarters, it is hard to imagine that Austin’s nonprofits are lacking funding and hands-on help.

Volunteering in Austin by the Numbers 320,200 volunteers 24.0% of residents volunteer - ranking them 41st within the 51 large cities 39.6 million hours of service 29.8 hours per resident - ranking them 34th within the 51 large cities $846.7 million of service contributed C o u r t e s t y o f V o l u n t ee r i n g i n A m e r i c a .

S tat i s t i c s f o r 2 0 11

Volunteering and charitable giving seem to fall hand in hand with those who love their communities. For a city that boasts devotion to the economy with thousands of t-shirts, bumper stickers, and posters with the slogan “Keep Austin Weird,” the logical connection would be to assume nonprofits are not hurting for donations.

However, the data is not necessarily there. In fact, a Chronicle of Philanthropy report shows Austin ranking 48th out of 50 largest US cities in per capita giving, and a separate Volunteering in America report ranks Austin 41st out of 51 large cities in percentage of residents volunteering. Records indicate that from 2005-2009, the rates in both charitable giving and volunteering declined steadily. Optimistic reports have now become available for 2010 rates of volunteerism, but the data is nowhere near it’s pre-recession high.

Part of the problem may be the sheer amount of nonprofits within the community.

Local nonprofit I Live Here, I Give Here, a website devoted to aggregating information about Austin charities and nonprofits, lists 90 nonprofits in the area of child and youth services alone. Ninety-four organizations are registered under the umbrella of art programs. These are just two categories of ten under which local nonprofits can register. According to I Live Here, I Give Here, 89 percent of Austinites would give to a specific need in their community. However, with so many needs to be addressed and so many nonprofits present in the community, companies can no longer rely on the pure desire Austin locals have to contribute.

YMCA’s marketing and communications director, Sean Doles, admits that the number of charitable organizations brings forth certain challenges for nonprofits in the area.

“With such a high concentration of nonprofits in Austin, it's absolutely essential that organizations clearly articulate their cause and demonstrate their impact in order to cut through the clutter,” said Doles.

“But we don't view it through a competitive lens. Rather, we continually look to collaborate with community partners in order to leverage our strengths and get the most out of our resources.”

Another director in the nonprofit world, Richard Craig of the Pease Park Conservancy, agrees that the “tremendously high” numbers of nonprofits must be combatted with collaboration. According to Craig, there is a finite amount of money to be given.

“All the environmental nonprofits could use more money. The poor Austin Parks Department is so underfunded. But we

Giving in Austin

Nonprofits in Austin

Average median income: $50,321 For residents with incomes of $50,000 or higher: Average discretionary income is $67, 789.

Average given to ch arity $3,931/year.

5.8% goes to charity.

90 Child and youth services 24 Environmental Programs 94 Art Programs 17 Homelessness/Housing Programs 9 Poverty and Basic Needs 10 Victims’ Services 63 Community Services 64 Literacy 59 Health Care 34 Animal Welfare

Courtesy of the Chronicle of Phil anthropy a n d C i t y D ata

C o u r t e s y o f I L i ve He r e , I G i ve He r e

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Ben Snitker, product recovery manager at Capital Area Food Bank of Texas, with the nametag ball.

[the environmental nonprofit community] have formed a niche, and we generally work pretty well together,” Craig said.

Another issue the abundance of nonprofits creates is the need to get creative in gathering volunteers. While collaboration may work in sharing the burden of funding, there is a set amount of time the average volunteer can contribute to charity work, and labor is harder to share. The Pease Park Conservancy has developed a way of using the unique Austin community to help fight against the decline in volunteering rates: taking advantage of the University of Texas’ bounty of students—potential volunteers. According to Craig, groups like the Texas Wranglers, local fraternities, and other student groups often take on the job of beautifying the park.

While overall excitement for volunteering in Austin may decline, the continual cycle of new students coming to get an education creates a new pool of help every year.

Nonprofits trying to push back against the negative effects of the recession should maybe take a few notes on the system Capital Area Food Bank has employed. According to Turner, the company takes an attitude of “courting” their volunteers. The idea is to make the experience something worth coming back to do again. Volunteers leave feeling refreshed and rewarded. “The secret is making it easy to help,” Turner explained, standing in a room full of volunteers at various stations, joking around with each other and excitedly getting to work.

First of all, the group appeals to businesses. Companies like Hugo Boss bring groups of their employees in for a day of volunteering and turn the day into a competition.

Some companies even give the winners an extra day of vacation. Another way the volunteers are rewarded is by tangibly seeing the amount of food they have packaged.

Hearing that a day’s work has produced hundreds of meals makes the volunteers feel invaluable to the process, as they are. The combination of competition, tangibility, and diversity of projects takes the act from forced public aid to an event worth repeating, increasing the retention rate for the company that has stayed consistent through each year of the recession.

Contrary to popular belief, the number of volunteers and the pocketbook balances of donors are not infinite numbers. Nonprofits within the communities have to get creative to bring back the higher rates found in Austin just ten years ago. However, it is not impossible to bring people and funds back into our charities. Nonprofits are still thriving, as John Turner from Capital Area recently told me.

“We’re still putting out a Bowing 737 worth of food every day.” afm

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Lifestyle

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SPECIAL ADVERTISING SECTION

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SPECIAL ADVERTISING SECTION

Leprechaun Cider Company contact@LeprechaunCider.com www.LeprechaunCider.com

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Gluten free and 7% abv, each lightly carbonated bottle of Leprechaun hard cider is the perfect gift for your favorite foodie.

Choose between our Golden blend, a slightly sweet American style cider, full of rich apple flavor, or our Dry blend, a drier European style cider, an excellent alternative to champagne, prosecco and moscato.

One 22 oz bottle of Leprechaun slips easily in a stocking, and several fill a gift basket with the best kind of holiday cheer. Or chill and serve at your holiday party – they pair nicely with all holiday foods, whether you go for turkey and dressing, enchiladas and gravy, or pizza and wings.

Happy Holidays, from Leprechaun Cider Company!

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SPECIAL ADVERTISING SECTION

MetaFitness

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etaFitness is a team of personal trainers that are committed to transforming and improving lives through fitness and healthy living.

Your trainer will customize a workout program that will help you reach your goals and teach you to train beyond the physical. We offer individualized programs through personal, couples and group training methods ranging from as minimal as one session to our all-encompassing 12-wk program.

Throughout the program, your trainer will provide you with nutritional guidance to keep you on track to reach pre-determined goals and provide you with the knowledge to maintain a healthy and fit lifestyle.

Flexible morning and evening group training sessions are available at our central Austin location, while our concierge service allows you to train on your schedule and at your preferred location by yourself or with a friend or special someone.

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SPECIAL ADVERTISING SECTION

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Mi Casa Massage (512) 739-2076 1213 W. 5th Street Austin, TX 78703 www.MiCasaMassage.com

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hat could be a greater gift for a friend, loved one, or even yourself this holiday season than the gift of taking time for oneself? Owner and therapist Julie O'Leary began her career as a massage therapist in 2004. During training Julie was drawn to techniques which address soft tissue release and realignment like deep tissue, trigger point therapy, myofascial release and sports massage. It is through continued experience and education, Julie has evolved the Mi Casa technique. Therapists at Mi Casa Massage train side by side with Julie and each other in order to develop continuity in the quality of work we each provide. One of our passions is connecting clients to the important role body work plays in the management of pain, injury and recovery. A Mi Casa deep tissue and sports massage session is

tailored to individual training goals. Some sessions are reserved for specific issues building up to an athletic event. Other sessions serve the purpose of flushing the muscles and connective tissue to break up more superficial adhesions and congestion in order to invigorate and energize the body. If you are not currently in an exercise routine but are looking to do so, a sports massage can be a great way to prepare your body. And of course, whether you or your loved one is a serious athlete or a desk jocky who is able to sqeeze in exercise as often as possible, we all need some hands on healing. With strong hands and a healing touch, Julie aims to break through patterns of tension and immobility in order to create a lasting change in your body. Happy Hollidays and Peace to all — Mi Casa Massage.

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TRANSFORMING APPEARANCES

TRANSFORMING APPEARANCES

TRANSFORMING APPEARANCES

Fitness

‘Tis the Season to Volunteer

by Susan Farago

I

t was day four of the TransRockies six-day trail race and I was in the small town of Redcliff in the Colorado Rocky Mountains. I was part of the finish line catering crew waiting for a group of more than 200 runners to finish the 14-mile run for the day. At 8,600 feet, the air was a little thin but the beautiful mountain scenery more than made up for it. Greg, a runner from California I had befriended a few days prior during breakfast, finally came into the finisher’s chute. I had a surprise for him—a four-pack of Starbucks DoubleShot Espresso. He’d jokingly requested this the day before and part of being a TransRockies volunteer is making athletes happy. This was by far the hardest volunteer gig I 70

austinfitmagazine.com December 2012

have ever done but the combination of venue, volunteer camaraderie, and athlete gratitude made it worthwhile.

There are more multi-day races than ever before and the need for volunteers who are willing to give up precious vacation time and the comforts of home is on the rise. Large-scale races like TransRockies and Race Across America welcome volunteers into their race family with open arms, and it only takes a quick e-mail to the race director for a would-be volunteer to get involved. Most volunteer positions are unpaid but race organizers provide meals, lodging, or free gear during the event. In some cases, people who volunteer at an event one year can earn a free or significantly reduced entry fee for a future

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race. But even more important than the “free stuff” are the new friendships and experiences that volunteers can expect to gain along the way that make volunteering worthwhile.

Volunteers make the races happen and the list of volunteer jobs can include site setup/tear down, race registration and packet pickup, race timing, officiating, logistics,

ing volunteer experience, as part of the race application process. But volunteering is also a great way to check out an event before actually participating as it provides a behind-thescenes look at how well a race is organized and run. Volunteers can also become part of a race crew, supporting an athlete or team of athletes from start to finish, which allows for an up-close-and-personal look at how to manage race logistics. These opportunities can also be found by visiting race websites, monitoring blog posts, or by simply e-mailing a team and asking if they need help.

Where to begin? Pick a race or event on criteria that is important to you, such as location, venue, sport, time of year, or the extent of the volunteer commitment.

Don’t be put off by multiday events, as organizers are usually willing to accommodate limited availability and will schedule volunteers strategically rather than for the entire event. And if you have a specific skill set such as race timing, crew setup, or media/photography, let race organizers know so they can place you accordingly when possible.

Happy athletes mean a successful event and, in my case, providing that fourpack of Starbucks DoubleShot Espresso for Greg earned me the title “finish line angel.”

So this holiday season, think about giving the gift of time by volunteering for an upcoming race or event. Who knows—it could lead to something epic! afm Susan Farago has over 20 years of coaching experience and is a certified coach in running, cycling, and nutrition. She is an avid athlete, co-founder of Trailhead Running, and a nationally published freelance writer. For more information, go to www.susanfarago.com

Large-scale races like TransRockies and Race Across America welcome volunteers into their race family with open arms, and it only takes a quick e-mail to the race director for a wouldbe volunteer to get involved. water stop support, trash collection, and athlete/gear transport. If it is a multi-day event, volunteers may do the same job over and over or jobs may change from day to day.

But the most tangible thing volunteers donate is their time and, in some cases, travel and related expenses getting to/from the event.

Good volunteers also bring those intangible qualities that make for an overall successful race experience including emotional support for athletes, enthusiasm, and—if volunteers are also athletes—experience and wisdom.

Sometimes, volunteering is a necessity in that events such as the Wasatch 100 trail race and the Furnace Creek 508 bike race require “contributions to the sport,” includ-

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Fitness

71

2012-2013 AFM Distance Challenge

Be in the magazine!

The male and female winners of the Distance Challenge will be featured in AFM.

A Sneak Peek at the New AFMDC Race—the Rogue 30K/10K

T

he next installment in Austin Fit Magazine’s Distance Challenge is close at hand. The races so far have been increasing your abilities and stretching your training to its limits. The new Rogue 30K promises to be the perfect stepping stone toward your ultimate goal: the Austin LiveStrong Marathon or, for those on the half track, the Austin Half Marathon. AFM asked Ruth England, Rogue founder/owner, for some inside information on what you can expect for this challenge.

Why should you run it?

If you’re gearing up for the Austin LiveStrong Marathon or Half Marathon, the Rogue 30K and 10K is the perfect place to put your preparation to the test. If you were a fan of the former RunTex 30K in Buda, this race will take you back to this beloved distance.

England’s Note: “We wanted to revive the 30K race because it is an excellent training run and tune-up for the Austin LiveStrong Marathon. Since the AFMDC is essentially set up to prepare you for the marathon, we felt that this final ‘test’ is an important piece [in your training].”

What should you expect?

This 18.6 mile course will be a break from the grind of downtown Austin streets, with gradual inclines and descents through Cedar Park. There are aid stations every two miles providing water, Gatorade, and sticks of Vaseline for those chafed bits. There will also be a Clif Shot Stop along with the Rogue Snack Island at Mile 12, which will be stocked with plenty of Gummi Bears, pretzels, chips, candy, P&J sandwiches, and fruit.

England’s Note: “The big new feature is the addition of the 10K distance to the race to support the half track of the AFMDC. That distance will be a perfect final test for the Austin Half Marathon as well as an opportunity for anyone else to run a fast 10K PR in cooler January temperatures. This race is the ultimate in training and transitioning from a half marathon to the full marathon and is an important step for all soon-to-be marathoners.“

What should you look for?

Look for the Austin LiveStrong Marathon pacers, who will be putting their skills to the test at this race; make sure to meet and join them as they practice pacing.

Also note the clothing “drop spot” at mile 3 where you can shed your winter apparel (you can get it back at the clothing station at the finish line). The Clif Bar folks will be out on the course providing gels. And don’t miss this bonus: Each finisher will receive a pint glass to be used at the post-race party that afternoon at Rogue Running in Cedar Park (2800 East Whitestone Blvd.) or the following Thursday evening at Rogue Equipment near downtown Austin (500 San Marcos Street).

austinfitmagazine.com December 2012

FINISHED

IBM Uptown Classic 10K Oct. 7, 2012

Gazelle Foundation Run for the Water 10 Miler Oct. 28, 2012

FINISHED

ARC Decker Challenge Half Marathon Dec. 9, 2012

England’s Note: “We will provide “Sherpa Stops” at miles 4, 8, 12, and 16 so that runners can pick up fuel, drop off/change clothing, and enjoy some moral support from family and friends, all of which ensure a great race!”

Who benefits from this event?

You. This is a great chance to put in a crucial bit of work for the Austin LiveStrong Marathon and Half Marathon.

The race will also raise money for two Cedar Park charities: the City of Cedar Park Parks and Recreation Department and Cedar Park Citizen’s Police Academy Alumni Association. In exchange for working a water stop at the event, eight clubs from Cedar Park High School will receive a cash donation and the ability to compete for the title of most enthusiastic club, which will be voted on by the runners at the finish line.

(Continued on www.austinfitmagazine.com)

See www.austinfitmagazine.com for the latest in AFMDC results and coverage! Why? Print deadlines make information obsolete fast, so the best medium for AFMDC results is the Web. Keep checking throughout the month.

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Race line-up

3M Half Marathon & Relay Jan. 13, 2013

Rogue 10K & 30K Jan. 27, 2013

LIVESTRONG Austin Marathon & Half Marathon Feb. 17, 2013

TM

orsy rer

2012 Gift Guide Product Information

The Techster Athletic A-lister

Page 42

1. Learn to Dress Monkey Alex Toys– $43 –alextoys.com

12. Hesh 2 Skull Candy Headphones $60 – skullcandy.com

2. Boch Girls Dansoft Ballet Flats Bloch – $20 – blochworld.com

13. Men’s Impulse Pant The North Face – $60 – thenorthface.com

3. Kids Endura Footed Tights Bloch – $9 – blochworld.com

14. Iron Man Road Trainer Watch with Heart Monitor Timex – $110 – timex.com

4. Revolution SE Stroller BOB – $449 – bobgear.com

15. SELECT Glove Pearl Izumi – $22 shop.pearlizumi.com

Movin’ Easy– $18 – movineasy.com

17. Brooks Utopia Thermal Hoodie Brooks Running – $120 18. Saucony Progrid Guide 5 Saucony – $82 – saucony.com

2. Six Pack Shortcuts DVD Box Set Six Pack Shortcuts – $97 sixpackshortcuts.com

19. Brooks PureGrit Brooks Running – $100 brooksrunning.com

3. Moji 360 Mini Massage Moji – $29 – gomoji.com

20. Wayfinder 30” Wheeled Duffel The North Face – $199 thenorthface.com

4. Inside Passage Access Bag REI – $80 – rei.com (Inside the bag) Fitbit Zip Fitbit – $60 – fitbit.com 5. Gripster iPad Case Native Union – $50 – nativeunion.com 6. NiteIze Connect Case for iPhone 4/4S NiteIze – $24 – niteize.com 7. Americano Double Wall Cup REI – $17 – rei.com 8. MacBook Pro 15” Apple – from $2,200 – store.apple.com 9. KT Therapeutic Tape– Precut KT Tape – $12 – kttape.com 10. Primalx7 Trainer Package Primalx7 – $499 – prx7.com

21. REI Tech Beast 22” REI – $199 – rei.com 22. Gary’s Panforte Clif Bar – $14/12pack – clifbarstore.com 23. Salomon XA Midlayer Top Salomon – $85 – salomon.com

5. Dancing Girls’ Dance Bag 6. Bloch Knit Tie Front Sweater Bloch – $26 – movineasy.com 7. CamelBak Eddy for Kids Waterbottle Camelbak – $13 – shop.camelbak.com 8. Timex Weekender Timex – $45 – timex.com 9. Bibi Bee Flashlight Melissa and Doug Toys – $13 melissaanddoug.com 10. Toms for Kids Classic shoes in Robot Toms – $29 – toms.com 11. Lole Kiss T–Shirt Lole – $36 – REI.com 12. Womens' Windwall Jacket The North Face – $80 thenorthface.com

14. Cayenne Suncloud Sunglasses Suncloud Polarized Optics – $50 suncloudoptics.com 15. Patagonia Women’s Down Sweater Patagonia – $200 – Patagonia.com 16. Annie Carryall Tote Bag Ellington Handbags – $99 ellingtonhandbags.com 17. Girls' Denali Thermal Jacket The North Face – $99 thenorthface.com 18. Nike Tiempo Park Jersey Nike – $15 – soccercityaustin.com 19. Nike Tiempo Park shorts Nike – $40 – soccercityaustin.com 20. Spiketus Rex Full Pack MadPax – $58 – madpax.com 21. T– Rex Giant Stuffed Animal Melissa & Doug Toys – $45 melissaanddoug.com 22. Prana Linea Pant PrAna – $75 – outdoordivas.com 23. Salomon Mission XR Salomon – $110 – salomon.com 24. Adjustable Dog Collar/Dog Leash Chacos – $13/20 – chacos.com

13. Cable Space Dye Scarf V. Fraas – $58 – stbernardsports.com

24. Contour Kettle Bell (featured in 15/20 lbs) GoFit – $45/55 – store.gofit.net 25. The Grid Foam Roller Trigger Point Performance Therapy $65 – tptherapy.com/shop 26. CG Outdoor Fitness Mat Camp Gladiator – $40 campgladiator.com

On the Cover The Fitness Diva: Asics GT-2000 Asics – $120 – asics.com Soleus Swift watch Soleus – $55 – soleusrunning.com Women's Super Power Hoody Mountain Hardwear – $120 mountainhardwear.com

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Page 44

11. Salomon Long Sleeve X Tee Salomon – $35 – salomon.com

16. CamelBak Glass eddy Bottle CamelBak – $25 shop.camelbak.com

FS. One Bedroom Get Fit Suites Omni Hotel – $509/night omnihotels.com*

The Busy Bee

austinfitmagazine.com December 2012

The Outdoorsy Explorer: Merrel Mix Master 2 Shoes Merrel – $110 – merrell.com

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The Fitness Diva 1. Nike Siren Sunglasses Nike – $60 – nikevision.com 2. Sleek Down Jacket Title Nine – $165 – titlenine.com 3. Xtreme i–30 Arm Pocket Arm Pocket – $40 – armpocket.com 4. Pure Balance Glass White Water Bottle Lululemon – $28 – shop.lululemon.com 5. Boulder Base Layer Title Nine – $60 – titlenine.com

The Zen Master

Page 46

Page 47

7. Daily Om Duffel Bag Lululemon – $128 shop.lululemon.com 8. Quicker Knicker, #535402 Title Nine – $59 – titlenine.com 9. No Brainer Mat Strap Lululemon– $16 – shop.lululemon.com 10. Saucony Women’s Type A5 Running Shoes Saucony – $100 – saucony.com

6. Women Who Win Lisa Taggart – $14 – amazon.com

The Outdoorsy Explorer 1. THOR Bone Splitter Tool Todd Walkers Tools – $90 toddwalkertools.com 2. Novara Big Buzz Bike 2013 Novara for REI – $799 – rei.com 3. Titan Lantern Black Diamond – $80 blackdiamondequipment.com 4. Zissou 15 Dri-Down Sleeping Bag Sierra Designs – $280 sierradesigns.com 5. NeoAirXlite Sleeping Pad Cascade Designs – $160 cascadedesigns.com 6. Copper Spur UL 3 Tent Big Agnes – $500 – bigagnes.com 7. Mix Master 2 Shoes Merrell – $110 – merrell.com 8. Gracie Hat Marmot – $35 – marmot.com 9. Oasis Crew Long Sleeve Ice Breaker – $80 – icebreaker.com 10. Granite Creek Pant Mountain Khaki – $90 mountainkhakis.com 11. R1 Pullover Patagonia – $129 – Patagonia.com 12. Andis Beanie Prana – $28 – prana.com

Page 48

13. S 220 LT Harness Arc’teryx – $99 – arcteryx.com 14. Single Track Pack Ruffwear – $90 – ruffwear.com 15. Atom LT Hoody Arc’teryx – $219 – arcteryx.com 16. Ambit Watch Suunto – $500 – suunto.com 17. Atmos 65 Backpack Osprey – $239 – ospreypacks.com 18. Stretch Zion Convertible Pants Prana – $80 – prana.com 19. Elios Helmet Petzl – $60 – petzl.com 20. Pinnacle Dualist Cookware GSI – $65 – gsioutdoors.com

1. The Mat Lululemon – $68 shop.lululemon.com

8. Mala Beads Crystal Works – $28–42 crystalworksaustin.com

2. 5 Year Basic Tee Lululemon – $54 shop.lululemon.com

9. Ganesha Scarf Crystal Works – $36 crystalworksaustin.com

3. Trainer Pant Lululemon – $108 shop.lululemon.com

10. Free to Be Tank Lululemon – $58 shop.lululemon.com

4. Dragon Tingsha Chimes Peace Craft – $32 peacecraftinberea.com

11. Midnight fig/Ginger lemongrass candles Soy Delites – $11/14 soydelites.com

5. Brass Singing Bowl Crystal Works – $144 – in store 6. Wunder Under Pant Lululemon – $82 shop.lululemon.com

12. Herkimer Crystal Crystal Works – $70 crystalworksaustin.com

7. Great Bean Chocolate Variety Pack Great Bean Chocolate – $23 greatbeanchocolate.com

21. Reactor Stove System MSR – $160 – cascadedesigns.com 22. Tundra 50qt Cooler Yeti – $330 – yeticoolers.com 23. Bivy Bowl Ruffwear – $20 – ruffwear.com 24. Live Soda Kombucha Boundless Nutrition – $3 livesodakombucha.com 25. Vibram Spyridon LS Vibram - $120 - vibramfivefingers.com

2012 Gift Guide

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FiTx3

Triathlete’s Gift Guide

by Stephan Schwarze

A

lot of triathletes are obsessed with gadgets. There is always the latest, “coolest” gear and technology coming out, and we want to have it. Why? The thought that each one of these toys makes us faster is wishful thinking. In any case, we still want to be in on the latest, and that makes gadgets great gifts for triathletes. But I’m going to challenge you: When you think about gift ideas for your triathlete friend or spouse, think differently this year. Pick those things that help in training and help in getting faster, not just looking cooler and faster. Here are some ideas for gifts which I have found very useful in my own training.

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austinfitmagazine.com December 2012

For the triathlete who travels frequently…

Stretch Cordz – While traveling, it’s always easy to get some runs in. Cycling can often be done on spin bikes in hotels or gyms.

Swimming, however, is more challenging. I have found that just 5-10 minutes of Stretch Cordz exercises a few times a week really helps me to maintain my swim fitness, even if I travel for ten days or two weeks.

Trigger Point Kits – Massage therapy is most effective when you get it regularly. But it can get expensive and, if you travel frequently, it is hard to find the time to fit it in.

A lot of the same benefits can be achieved with the use of Trigger Point products. My favorite ones are the TP Massage Ball and the Grid—perfect for traveling, as they easily fit into my luggage. A few minutes of rolling on the TP Massage Ball or Grid per day helps me prevent injuries and keeps muscles loose after a full day of meetings.

P h o t o s by f o t o H o gg

For the Beginner Triathlete…

GPS Watch – Most training can be ac-

complished without the use of technology. But a watch, ideally one with GPS, is a great way to track your running progress. For most training purposes, the “bells and whistles” of high-end watches are not really needed. There are excellent choices available that cost only a fraction of other models. Soleus is a great choice for a GPS watch. It is available for less than $100, you’re supporting a local Austin company, and for a new triathlete, it provides all the functions needed to advance in training.

Stephan Schwarze models exercises using Stretch Cordz.

Nutrition Seminar – Beginner triathletes often think that spending more time swimming, cycling, and running will get them to achieve their goals. This is not always the case. There is more to triathlon than swim, bike, and run. The longer the distances, the more important additional other aspects become. One of the key factors to successful training and racing is to have a good nutrition plan. A nutrition consultation or seminar can be a great gift for your triathlete, and Austin has plenty of great choices for this.

Fitx3 T r i

79

FiTx3 For the Advanced Athlete…

Coaching – When new athletes get started in triathlon, the first successes often come quickly. If you put in enough time, you will get faster. Once athletes reach a certain level of fitness, however, getting faster becomes a lot more challenging. Just putting in more time or buying new wheels, shoes, helmets, or other “toys,” is not going to help any more at some point. This is when guidance from a coach will make a huge difference.

Most coaches offer gift certificates, which are a great gift to help your triathlete friend shave a few minutes off his or her finish time.

Bike Fit or Sport-Specific Clinics – Riding a light-

weight bike and wheels as well as having aerodynamic equipment helps cyclists get faster. But the most important help to getting faster on the bike is to have an optimal fit and setup. This is very individual, depending on the athlete’s body dimensions, flexibility, experience, etc. As I get older, I also find that the perfect bike setup changes over time. At age 45, I don’t feel comfortable with a very aggressive (low) bike setup anymore, though that worked very well for me ten years ago. Local triathlon shops do bike fittings. The Retül Fit at Jack &Adams Bicycles is excellent. If your triathlete friend has not had a bike fit in the last two years, this is a great gift, and scheduling this for January after the holidays is perfect timing for the next racing season. Similarly, a stroke clinic is a great gift for struggling swimmers. T3 Austin offers clinics every six to eight weeks throughout the year. Improving swim stroke efficiency is a great way to achieve faster swim times without spending more time in the pool.

Lastly, a “Triathlete’s Gift Guide” is not only about giving TO a triathlete. My final thought is about gifts FROM triathletes. So, as an athlete, think of the following: A lot of us train long hours throughout most of the year. We sacrifice other things to make room for training. We often spend less time with family and friends than we should. So, some of the greatest gifts you can give as a triathlete are those where you spend time with others. Give your spouse a Weekend Getaway (which does not involve

any training!) and just spend time together, or give a weekend/evening class to friends or family that you will attend with them (a cooking class at Whole Foods Market, for example, is a great choice).

During the winter off-season is great timing for such gifts. You should not be too occupied with training, able to enjoy other things, and your friends and family will be excited to spend some more time with you.

Give them more of your time! afm

Stephan Schwarze Stephan Schwarze has been active in triathlon for over 20 years as an athlete and coach. He raced his first triathlon in college in Germany in 1988. Since 1990, he has finished 45 Ironman races, winning his age group seven times. Schwarze has raced at the World Championships in Hawaii eight times, finishing on the age group podium there twice.

Over the last ten years, Schwarze has worked as a coach with many Austin-area athletes.

He passes on his experience, sets up training schedules, and works with them toward specific goals and target races.

Schwarze is married to Illiana and has lived in Austin since 1996. As an amateur athlete, he has a full-time job with a local technology startup company.

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austinfitmagazine.com December 2012

Swim

Swimmers participate in (clockwise from left) Colin's Hope Open Water Swim, Cap2K Open Water Swim and Pledge Race, and Lake Travis Relays.

Giving

by Maurice Culley

A

s a coach , I am fortunate enough to see athletes in action every day. My job is to train, challenge, and motivate athletes. A lot of my athletes share their goals with me as well as the reasons they have chosen to sacrifice all that time training. But some don’t share their passion and I don’t always know what drives them to compete. What I do know is that they are committed and putting in a lot of time to compete in some sort of event or race.

Why do they do this?

I’ve asked myself that question for years now and, after 15 years of coaching adults, I’m really starting to get the 82

austinfitmagazine.com December 2012

“why.” Although I have the answer now, I didn’t always feel this way. I’ve learned that the better I get to know my athletes the easier it is to coach and motivate them.

When simply looking at who they are and what they do, a lot of people wonder, why are they so into it? Doctors, engineers, homemakers, and programmers spend their extra time training swimming, cycling, and running. Most of these athletes are very busy, successful professionals who make and use spare time to train for these events.

Some even find enough time to train like professional athletes and get serious results. The goal is to improve and perform with high standards. All of this might, at

times, seem a bit narcissistic. Spending all this time on training? How selfish! That’s what I USED to think.

The truth is that my athletes are very GIVING and all the time they spend training isn’t just trying to achieve that perfect figure. The fact is that they are often involved in supporting nonprofit organizations and are great teammates helping friends get into fitness and events to balance LIFE! There are many swimming events that are fundraises which improve the swimming community here in Austin. Many of the athletes I coach participate in different ways to make sure these events are a sucP h o t o by K r i s t e n C a r e y

cess. Obviously the great fitness and good health you get from training is a plus but the overall social aspect of being involved is fantastic.

• VOLUNTEER: Charity fitness events are a great way to raise money, and participants pay top dollar to participate in an event that is well produced. Without volunteers, these events suffer, and folks do not come back and participate in poorly run events. Without volunteer participation, fundraising is not successful.

• PARTICIPATE: These events donate a percentage of their profits to local charities and help keep programs going that impact the local community in positive ways.

• PROMOTE: By the example of athletes training for and then talking about events, more people are influenced to participate either through registering or volunteering.

Some of the great local swim events that are good to know about are:

• Cap2K Open Water Swim and Pledge Race, benefitting The Prostate Cancer Foundation & Us TOO International;

• Lake Travis Relays, to help raise aware-

ness and funds to promote proper water management and conservation in the Highland Lakes and other areas of Texas;

• And Colin’s Hope Open Water Swim, to help raise awareness for water safety.

Another way that many of the athletes I coach give back is through interaction with others. They give a lot of time helping new athletes get more involved in the fitness

community. Swimming is a tough sport to get into on your own and having a friend or training group is great motivation to help someone get started. These giving athletes are great teammates, often helping friends get past that point of feeling overwhelmed and anxious when starting a new program.

I often observe more experienced athletes staying patient and giving friends time to “catch up” a bit, and I always find it very moving when I see how we all care about encouraging friends to become health conscience. I also tend to see couples that use sport and training to balance the various facets of life. It’s neat to see when one spouse signs the other up for a race and supports training towards breaking out of a rut or getting back into shape. I also see couples who give to each other by taking a turn doing chores or managing the “kid thing” so that the other can get in training time without feeling stressed about leaving home responsibilities.

Teamwork requires patience, planning, and a lot of giving. Next time you hear your friends talk about the results of their last race or complain about their last swim split at a triathlon, remind yourself that they may not be as self-absorbed or completely narcissistic as they sound. Athletes may actually be giving up a lot of time to raise money and volunteer and participate in a community organization. Many will give their time to get other athletes involved in the fitness community. And the next time you hear talk about how many hours someone spends working out or training, take it as inspiration to give yourself a bit more time to stay fit and keep healthy. afm

Maurice Culley Maurice Culley is the owner and director of Austin T3—Team Triathlon Training, one of the largest triathlon training programs in the country, serving athletes in all three sports and at all levels. Culley has an extensive swimming background; he was a member of the University of Texas Longhorns from 1992-1996, which included membership on a National Championship team (1996). Culley went on to coach and took Austin ISD’s Bowie High School’s varsity team to a state championship and won a National Championship with the Circle C swim team. As a triathlete, Culley was a qualifier for the World Championships in 2007 (IM70.3) and 2009 (ITU) in the half Ironman distance. In 2009, he was also a member of Team USA (35-39) at the World Championships in Perth, Australia.

F i t x 3 Sw i m

83

Bike

How to Hang!

by Jen McRae

K

eeping up with cyclists who are faster than you is a pedaling art. Watch experienced riders and you’ll be amazed how their seemingly simple pedal strokes keep them in the group of fast moving cyclists. The experience of being “dropped” or “left behind” can be demoralizing; one moment you are socially rolling along with a group of like-minded cycling souls and the next, you are blind-sided by a sudden burst of speed and powder that leaves you in their dust.

You question yourself, your fitness, and it doesn’t add up: you’re fit, you’ve got great endurance, and you’re not new to this bikeriding thing! How did you just get dropped?

Experience, such as my 20 years of riding, is one thing that enables you to hang.

But what are the secrets? What do you

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need to do to be better at riding in a group?

There are two main things: you have to be comfortable drafting off of other cyclists and you must train your anaerobic system.

Before we cover how to do those two things, we need the source of motivation—you need to want it!

When I began riding, I knew this one particular woman who could hang with the boys. My first races were in Central Park.

Every Saturday, I’d race Central Park in the morning and then jump in my car to drive to one of the best group rides in the nation, the Gimbals Ride out of Yonkers (basically, another race). At both events, I raced with the men because that’s what this girl was doing. Because she was, I was inspired to ride with the guys. It was a real challenge; I often hoped for the luck of the red light to

catch back up to the group. However, I paid close attention to the super girl, watched her movement in the group, and eventually had the power and know-how to “hang.”

You have to identify your reason for pushing through the challenging moments you might face, whether it’s a specific training benefit you’re after or simply to avoid getting lost in the middle of nowhere on an unfamiliar route. Whatever drives you, be sure to combine that motivation with the following rules of the road for successful group riding.

RULE # 1: SHOW UP! on’t shy away from a group because you think they are faster. It’s beneficial to train with faster riders (just as long as the variance isn’t too drastic), so have

D

the courage to join the group and the grit to keep trying.

RULE # 2: POSITION PROTECTED! ule #2 is about maintaining a good position in the group that is protected from the wind. You have to stay out of the wind to conserve energy. To stay out of the wind, you have to be able to stay close to the rider in front of you and next to you.

What does that mean? You have to be on the correct side of the person (or group) opposite of the wind, and you have to be close enough to not allow wind between you and the rider in front of you. That proximity is key. I’ve been next to many riders who think they are drafting when the reality is that they are too many bike lengths away to reap any benefit. What is the correct position, then? It has been proven that, when you are in someone’s slipstream, you save about 30 percent energy expenditure with drafting. I’m talking about six inches or less—if your reaction is, “no way—that’s too close,” make your goal one foot and work towards six inches. Maintaining that position is an ongoing activity; you don’t just find it once and then, by luck, you’re sucked along. You have to keep working to keep your bike in that protected zone.

If you get distracted, the group turns, and suddenly you’re facing the wind, the energy expenditure to get back in the draft may cost you (this isn’t as serious as it sounds— I just wanted to show you where energy can be saved. If the wind direction is about to change, you need to move in the group accordingly). If you are not comfortable with close proximity to other riders, you need to practice (and keep practicing).

Practice with riders you know; practice in smaller groups. Keep in mind that your bike is an extension of you and, if you are nervous, your energy will be evident in the bike’s movement. To keep relaxed, you need to be confident in your skill set and in the skills of those around you, which is achieved through (you guessed it) practice.

R

RULE # 3: PLAN AHEAD nowing the course helps tremendously.

If you don’t know the route before hand, it’s a good idea to stay in the front

K

third of the group, which is close enough that you can see the front but not so close that the rotation of riders suddenly lands you in the lead. Yes, every rider should take a turn at the front and do a fair share of the work (remember the benefits of wind protection from Rule #2?); however, you can’t lead if you can’t HANG! You want to be up far enough that you know what’s coming so you can react appropriately and complete the ride with the group. For example, you always want to move up before climbing hills so that if you fall off pace, you fall within the group rather than right off the back.

RULE # 4: PACE YOURSELF ule #4 is all about energy conservation, and my motto is don’t spend your dollars early. What does this mean? Imagine that, when you start the ride, you have three dollars in your pocket. Each time you find yourself putting in a big effort, you’ve spent a dollar. The more dollars you have saved for the second half of your ride, the richer your experience will be. Spending your ride dollars too early will cost you later.

Common mistakes in early expenditures are pulling at the front just to show how strong you are and putting in a big effort or acceleration in order to close a gap. One way to avoid the dreaded gap is to look ahead, predict that it’s coming, and stay close to a rider who is clearly going to hang. Another way to conserve energy is to stay protected by keeping off the front and out of the wind. You ALWAYS want to conserve your energy in the first half of the ride.

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RULE # 5: ANAEROBIC TRAINING his rule is the big one and one that you can work on your own. Most of us don’t train the anaerobic system and it’s this exact system that is called upon when the group sprints up a hill or pushes the pace over the dam.

I’ll use the Austin Tri-Cyclist ride as an example. Competitive cyclists love this route as Southwest Parkway has some difficult hills that require big power. The power surges needed are short but intense.

In order to hang with the group, you need to simulate this effort on your own. One way to do this is with intervals on Southwest

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Parkway riding those exact hills. Approach the hill as if you were doing a time trial race and you are racing the clock. You want to go as fast as you can without fading, so pacing is required. But you need to race up it, all the way over the top. You need to stand up twice to accelerate (in the beginning to get the effort started and at the end to put in the last big effort to get to the top).

Once you’re at the top, you need to keep big pressure on the pedals and accelerate on the flat or downhill. Power on the pedals! Don’t take a break until at least 20-30 seconds over the top! Forcing yourself to carry the effort OVER the top of the hill and not seek relief right at the top is a great mental as well as physical effort. Start with four repeats of the same hill on Southwest Parkway and build to six. Positive attitude is important. You need to train your brain to send your muscles the right messages, as your power output is very responsive to your mental state! When it gets tough, tell yourself “I can do five more pedal strokes.”

Keep repeating that. Once you’ve done the repeats and pushed yourself through multiple anaerobic efforts, your body will start adapting to that type of effort and it won’t be such a shock to your system.

Other Training Routes to TRY: t. Bonnell repeats – Begin with four circuits up the south side of Mt. Bonnell. As soon as the hill begins, break it up into thirds, going harder each third.

You should be anaerobic by the time you are on the last pitch to the top. Maintain a good cadence, running on the pedals when it’s steep. You have to race the top and ten pedal strokes over the top; in other words, treat the Mt. Bonnell steps as the finish line.

It’s these anaerobic short efforts that will prepare your body for the accelerations of

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a group on a hill. Build up to six to eight repeats once a week.

Most of Austin’s bike shops offer group rides on the weekends. There’s Austin TriCyclist (ATC), Progress, Mellow Johnny’s, Jack & Adams Bicycles, Austin Bikes, Bucks Bikes, Nelos, and the list keeps going. Having a group ride to look forward to has many training benefits. Simply committing to one can be the difference between getting out the door or not.

Group Riding Benefits: • Higher overall average speed (you'll travel at higher speeds at a lower perceived exertion than if you were trying to push that same speed on your own) • Miles pass quickly (socially and by tending to the group dynamics you are distracted from the actual ride time) • Constant fluctuations in rhythm (forcing you to generate very high speeds, then low, and then high again. You are training different systems rather than just one as would be the tendency when riding solo) The actual training benefits are plenty, but only if you are able to keep up with the pace of the group. My hope in sharing my experience is that you’ll get more from your group ride and find yourself able to hang. afm

Jen McRae Jen McRae is a professional cyclist currently racing with Team 787. Since 2005, McRae has had several podium finishes at the United States Criterium National Championships. In addition to professional racing, McRae is a cycling coach for Chann McRae Coaching, which provides training for cyclists and multi-sport athletes. Jen coaches the juniors on the 787 team of which her daughters, Henna(10) and Elle(8), are members. Jen also teaches cycling classes at Pure Austin Gym.

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Runners take the track at the 2011 Masters World Championships in Finland.

Photograph courtesy of Ricardo Troncoso

Masters Champion Shares her Training Log

By Carmen Ayala-Troncoso

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any dedicated athletes will at some point in their careers become teachers of the sport. Some make this transition after their racing days are over and others do it while still actively competing. I believe that being successful in making this transition doesn’t depend as much on whether or not they have been successful as athletes but, rather, on their ability for “observation,” with being able to get outside the box that is “your” experience and being able to observe human nature, take mental notes, and act accordingly.

I started running and coaching when I was in my 20s. I am well into my 50s now and still actively running and coaching. I 88

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used to think of myself as an experiment of ONE, but I have been pleasantly surprised at how well the results of this single-subject experiment “can” be (carefully and thoughtfully) applied to those I coach.

As a coach, you ask your athletes to trust you and to show you all their cards so you may teach them the game. I believe it is equally important for the athlete-turnedcoach to lay her cards on the table as well, so that the value of her experience may become an important element in her coaching techniques. So it is, then, in the spirit of giving, that I am opening up selected excerpts of my running journals, which encompass over three decades of running experience and represent the basis of much of what I

teach as a coach.

Don’t get me wrong; I am not getting all “soft” in my old age, and I still intend to try to beat each and every one of you on the road or track. I am sharing some of my experience in the hope that it may help some of you. There is no greater satisfaction for a coach than to see the fog clear in runners’ heads, when they finally “get it,” when they realize what it is they can do at any given age. And while I am not suggesting for a minute that my way is THE way, it might just help some of you start breaking through the fog.

So here it goes: I went back to my logs and picked out a rep-

by sharing these workouts is that, as we get older, we have to adjust our goals and, therefore, our training regimen. If we want to continue being competitive, we need to stop competing against the athlete we used to be and compete as the athlete that we are.

Masters runner Greg Baxter, age group ace, is better than ever at 56 years old. Photograph courtesy of Carmen Ayala-Troncoso

resentative week of training for each decade of my running career. I tried to pick a typical week of training during a “peak” year and shortly (three weeks) prior to my peak track race of the year. Keep in mind that these are sample weeks, which represent what I was doing just prior to these big races and do not reflect what I was doing year-round.

I chose to use 5,000m track races for this illustration simply because “the track does not lie.” The message I would like to convey

If you study the sample weeks shown in the chart, you may see the following: • I was able to carry a very rigorous training and racing schedule for about 12 years. I think that is about the limit of a high performance running career.

• Total weekly mileage remains modest throughout the decades but intensity remains relatively high.

• With a few adjustments, the pattern remains similar throughout the decades—just less of everything.

• Frequency of training is the first thing to go (from nine running sessions per week to six when I was 42, to now— five sessions per week with some cross training).

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The good news is that if you keep the same relative intensity in your workouts as you did when you were younger, it will be reflected in your “age grading” percentage. So if you were an average runner in your 30s, you can still be an Elite runner in your 60s. afm

What is age grading? Age grading was developed by the World Association of Veteran Athletes (which changed its name to the World Masters Athletics) in 1989 as a way to compare times between men and women of all ages. WAVA collects data from events to set standards, which can then be used comparatively to show how another athlete’s results relate to an Open (20-30) athlete’s score.

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Go to www.runnersworld.com/cda/agegradingcalculator/0,7977,s6-238-277-415-0,00.html to find out how your times compare to runners of different ages and genders.

Web exclusive: To view the chart of Ayala-Troncoso's workouts from 1988, 1996, 2005, 2010, see the complete article at austinfitmagazine.com

Carmen Ayala-Troncoso Carmen Ayala-Troncoso is a nationally known athlete who has been coaching Austin-area runners since 1987. Ayala-Troncoso received her Masters of Exercise Physiology (minor in Kinesiology) from the University of Texas in 1985. She has been running competitively for 30 years; during that time, she has qualified for three Olympic trials (1992, 1996, and 2000) and represented the United States at four World Cross Country Championships (1994, 1995, 1999, and 2000). As a Masters runner, Ayala-Troncoso made the United States Cross Country open team in 1999 and 2000 and qualified for the Olympic Trials in the 5,000 meter in 2000. She has won numerous Masters and age group championships. She is currently coaching a small group of elite runners at Rogue Running.

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

Blue Genie Art Bazaar // photography by Sara Robertson

Culture DECEMBER 1

Urban Farm Bicycle Tour Discover some of Austin’s local foodproducing gems on a family-friendly bicycle tour, including stops at Austin’s urban farms, school gardens, community gardens and more—the day will feature farm tours, a wonderful array of chef-prepared snacks and a chance to win fabulous prizes. Stop in to see almost a dozen of the city’s biggest urban farming operations, and learn how they put out their local produce as well as sample some of the finished product.

Saturday, 9 a.m. at the Triangle, or 10 a.m. at SFC Farmers’ Market Downtown or the Triangle • edibleaustin.com DECEMBER 1

Holiday Sing-Along and Downtown Stroll Be a part of this free kickoff to the holiday season. Hundreds of other Austinites will venture into the community for a chance to mingle with other holiday lovers. Fall in love with the holidays alongside other Austin enthusiasts. Saturday-the next Sunday, 6 p.m. • East Austin downtownaustinholidays.com

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DECEMBER 2

Zilker Tree Lighting An Austin tradition, the lighting of the Zilker tree ignites the Trail of Lights, alongside local entertainment, food, novelties, and—of course—live music.

First lit on December 10, 1967, the Zilker tree stands 155 feet tall and sports more than 3,000 lights with a 10-foot star on top. Come be a part of an almost fifty year celebration.

Sunday, 6 p.m. • Zilker Park • austintexas. gov/department/zilker-holiday-tree

FILM DECEMBER 8-9

Cherrywood Art Fair Benefiting the arts scene on the Eastside, this neighborhood fundraiser features more than 60 crafts vendors, live music, and food.

Thursday and Friday, 6 p.m., Saturday and Sunday 12 p.m. • Venue TBA cherrywoodartfair.org

FUN DECEMBER 12-24

Armadillo Christmas Bazaar Live music and more than 130 artists and merchants take part in this Austin tradition.

Friday, Saturday, and Sunday • Auditorium Shores • armadillobazaar.com

Eating shouldn’t be a mystery

Pantry Purge Cooking Lessons Meal Planning Grocery Store and Farmers Market Tours www.ditchthebox.com ditchthebox@gmail.com 512.294.2447

Luminations at the Wildflower Center // photography by Sfroehlich1121

DECEMBER 1-24

Blue Genie Art Bazaar More than 100 artists and craftsmen.

10 a.m. – 10 p.m. every day • Marchesa Event Center DECEMBER 11

Austin Symphony Christmas Sing-Along Join Austin’s renowned symphony in celebrating the holidays and singing the carols. Guest conductor is Carlton Dillard, and a myriad of familiar holiday celebrities will attend, including Frosty the Snowman, Rupolph the Red-Nosed Reindeer, and the big man himself, Santa Claus. Admission is free, but tickets are required. Tuesday, 8 p.m.

Riverbend Centre • austinsymphony.org

SHOPPING DECEMBER 1

German-Texan Heritage Society Christmas Market A day of shopping featuring hand-crafted wooden items from Germany’s Erzgebirge region, Bavarian tolework, blown glass ornaments, embroidered linens, lots of delicious home baked sweets and treats, and traditional German Christmas music in addition to a special visit by St. Nikolaus. At the historic German Free School, 507, E. 10th St. • 10 a.m. – 4 p.m.

OUTDOORS DECEMBER 8-9

Luminations at the Wildflower Center The best free celebration in town. Enjoy gardens lighted with thousands of luminarias and twinkle lights and listen to music of the season. Admission is free with two canned food items for the Capital Area Food Bank. Saturday and Sunday 6 – 9 p.m.

Free Admission with two canned food items wildflower.org DECEMBER 1-8

Eat Drink Local Week Sixth annual Eat Drink Local Week starts after kicking off with the Urban Farms Bicycle Tour. Dine out, cook in, and celebrate the ingredients, landscape, and people throughout a week’s worth of events, restaurant meals, and plenty of eating and drinking at home. Participating restaurants feature special menu items sourced locally (read: fresher, tastier, and more sustainable). Friday, Saturday, and Sunday • Circuit of the Americas • edibleaustin.com

Events Around Austin

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Rides & Races Around Austin

Trail of Lights 5K presented by Humana //

December December 1

San Antonio 5K Santa Boogie

Hemisfair Park-Archway Plaza, San Antonio facebook.com/SanAntonioSantaBoogie Run Pfor Your Life Pflugerville 5K

Pflugerville Lake pflugervillerelay5k.eventbrite.com December 2

Austin Runner’s Club Decker Challenge (Half Marathon AND 5K) (#3 in the Austin Fit Magazine Distance Challenge)

Travis County Expo Center, Austin austinrunners.org/deckerchallenge 9th Annual Brown Santa 5K

Travis County Expo Center, Austin brownsanta.org/20125K.html Natural Bridge Caverns Duathlons

Jingle Bell 5K benefitting MADD

Natural Bridge Caverns, San Antonio redemptionrp.com

Round Rock Rotary Reindeer Run 5K

Trail of Lights 5K Presented by Humana

The Domain, Austin madd.org/local-offices/tx/events.html Old Settler’s Park, Round Rock madd.org/local-offices/tx/events.html December 8-9

Polar Bear Mud Run 5k

Highland Lakes Camp & Conference Center hlccc.org/events/polarbear/ Schrodi Training Fund Run Like the Wind 5K (3, 6, 12, 24 hour runs)

6901 Old Bee Caves Rd, Austin schrodifund.org/runlikethewind.htm Schlotsky’s Jingle Bun Fun Run

Scott and White West Campus, Temple templeparks.com

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December 15

Zilker Park, Austin facebook.com/austintrailoflights Sticks and Stones 16.04K

San Antonio • scallywompus.com Vern’s No Frills 5K: Race #45

Berry Springs Parks & Reserve, Georgetown noexcusesrunning.com 5K Obstacle Course Zombie Race - Run For Your Lives

Big Longhorn Ranch, Cedar Creek runforyourlives.com

January

January 13

February 3

Bruises and Bandages 5K

January 1

Lake Georgetown • trailheadrunning.com/ trailseries.html

Natural Bridge Caverns Marathon, Trail Run, 10k, 5k

Resolution Run 5K

St. Phillips Methodist Church, Round Rock stphilipsumc.org/index.php/mission-outreach/ resolution-run Commitment Day 5K

Auditorium Shores, Austin • commitmentday.com January 12

Bandera 100K/50K/25K (part of the Montrail Ultra Cup)

HCSNA, Bandera • tejastrails.com/bandera.html January 13

3M Half Marathon (#4 in the Austin Fit Magazine Distance Challenge)

Natural Bridge Caverns, San Antonio redemptionrp.com

January 27

Rogue 30K, 10k, and 1k (#5 in the Austin Fit Magazine Distance Challenge)

Cedar Park High School • rogue30k.com Hero-Thon Half Marathon Series

Alamodome, San Antonio • lls.org/herothon

FEBRUARY

February 17

Paramount 5K

Downtown Austin, Austin • austintheatre.org/5k LIVESTRONG Austin Marathon and Half Marathon (#6 in the Austin Fit Magazine Distance Challenge)

Downtown Austin, Austin youraustinmarathon.com

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Quarry Lake, Austin • pureaustin.com/events

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Rides & Races Around Austin

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Kick Mo’s Butt! monicabrant.com

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1-Ballet Austin; 2-Gold’s Gym; 3-HIT Center Austin; 4-Circuit Training & Cage Crush; 5-Flywheel Fitness; 6-Revelation Fitness; 7-Pure Barre Austin; 8-Sculpture Nutrition & Fitness; 9-Atomic Athlete

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Endings Mean New Beginnings for Monica Brant

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his month marks the final installment of Austin Fit Magazine’s long-time favorite feature “Kick Mo’s Butt!” starring Monica Brant, the glamorous local fitness icon. Brant, who has accumulated three world titles including the 1998 Fitness Olympia Competition and the 2010 WBFF Professional Figure division, has set a high bar for those aspiring to break into the fitness industry.

In addition to her bodybuilding background, Brant is a worldrecognized sprinter, recently competing in the United States Olympic Trials at the Showcase Event for Masters in the women’s 400m event.

Brant was also part of the celebrity field at the 2012 AFM FITTEST event, where she slayed the competition in the Standing Broad Jump and generally wowed the crowd with her overall fitness.

The athlete and model—who can also add certified personal trainer, nutritionist, and successful entrepreneur to her current resume—desires to inspire and motivate her fan base and the people she trains. “What helps me sleep at night is helping others and changing lives,” Brant said in the AFM January 2011 cover story, one of her several covers over the years. Brant recently wrote about her F.E.M. (Fun, Educational, Motivational) Camp, which is located in Austin and throughout the country, where she utilizes her 20-plus years of experience to help women learn about fitness competitions.

When Brant has free time, she can be found outside of the gym running through the Hill Country or tending to her horses, which she claims refresh and energize her in the midst of a constantly busy schedule.

Brant, a newlywed, has recently relocated to San Antonio but that won’t make her a stranger to Austin…or to Austin Fit Magazine. While “Kick Mo’s Butt!” has retired, AFM is excited to have Brant as an expert contributor and looks forward to interesting new explorations for more fitness pieces, “Mo-style.” afm

Web exclusive: Visit austinfitmagazine.com for a slide show of Monica Brant’s “Kick Mo’s Butt” adventures.

More information about Brant’s running accomplishments and F.E.M. can be found ataustinfitmagazine.com

Kick Mo's Butt

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Muscle Movement of the Month

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Strength + ‘Core’ Equals More Than You Think

by Diane Vives, MS, CSCS | photography by Brian Fitzsimmons

W

hy the quotes around the word “core”? I think most anyone can recognize the trends, flash, and hype that help sell certain ideas and training tools in the fitness industry. Well, the word “core” has become a word with many definitions and meanings. I like to keep things simple so my definition of the core is based on anatomical function and its purpose in the whole of the human movement system. Although there are many functions of the core area (hips and torso), its key role in movement is first to protect the spine and second to effectively transmit force to perform the upper and lower limb movements. That doesn’t sound very exciting but let’s put it another way: Focusing on enhancing core function and strength will allow you to move better, increase the amount of work you can accomplish, and

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reduce the risk of injury tremendously.

This translates to more efficient weightloss activities, being pain free during your sports training (running, tennis, fitness competitions, triathlons), and faster recovery from training.

This is why we are going to share a strategy for incorporating movements that will emphasize the core and its role in functional movement. It’s called asymmetrical, or one-sided, loading in which the body takes on either a one-sided stance, one-sided resistance load, or both in order to increase the demands of the core and its role in connecting the body in all three planes of motion and stabilizing uneven loads. When, in life or sport, are you perfectly loaded on both sides symmetrically in a perfect twofoot stance? Another great caveat to this is that we are emphasizing “core” stability and strength within a total body movement that transfers to its real function in many

activities. This type of training should be implemented (and is most effective) after establishing a foundational strength base through your current strength training.

Following that phase of training, you can integrate the asymmetrical training movements to enhance your strength training and provide some great challenges in your circuit training.

The following exercises each emphasize either lower body movement or upper body movement. Keep in mind that these movements are never isolated and incorporate total body work while then especially challenging “core” stability, movement sequencing, and strength. You can incorporate these movements individually as well as use the ones shown to create a great total body circuit with “core” emphasis.

One-Arm KB Front Squat

1

Focus: One-sided upper body load during lower body movement challenges “core” to maintain vertical position.

• Start in a shoulder-width stance with the kettlebell carried in one hand at shoulder level close to the body.

• Brace the core; do not let the one-side load pull you laterally or change your position.

• Sit back into a squat while maintaining vertical alignment of the torso. Make sure the hips or shoulders continue to face forward during movement and do not rotate.

• Press through the heels and return to standing position.

One-Leg/One-Arm Cable Row

2

Focus: Movement that emphasizes the cross-pattern connection through the core from one side of the upper body and the opposite side of lower body.

• Start in a single-leg stance with slight bend in the ankle, knee and hip (athletic stance) while holding a band or cable resistance in the opposite hand with arm extended.

• Perform a row by pulling the elbow back past the midline of the body as well as pulling shoulder back naturally to allow a full range of motion for the row.

• Maintain balance and vertical alignment of the ankle, knee, and hip at all times.

• Keep the chest facing forward; do not allow torso to rotate with the movement. This emphasizes “core” control and stability. Other variations can emphasize torso rotation in a more advanced progression.

• Return arm to a fully extended position to finish the movement.

Muscle Movement

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Muscle Movement of the Month

One-Arm Lunge to Press

3

Focus: An asymmetrical lower body movement (lunge or split squat) loads one-side of the upper body.

• Start in a tall, standing posture with feet hip-width apart and kettlebell or dumbbell in one hand at shoulder carry position.

• Step out into the lunge position while maintaining upright torso position (avoid letting the load pull you laterally or rotate torso).

• Push off the front heel, to return from the lunge and allow the upward momentum of the lower body to assist you in performing a press overhead with arm fully extended.

• Repeat the lunging movement while performing the shoulder press simultaneously.

One-Arm Push-Off Medicine Ball

4

Focus: An elevated surface challenges the single-arm load and movement of the upper body in a body weight movement.

• Start in a push-up or prone plank position on the ground, one hand on an elevated surface such as step, medicine ball, or yoga block with the same arm/shoulder flexed.

• Make sure you start with shoulders and hips parallel to ground and brace the core with back in neutral/“flat” position.

• Push through the hand that is on the elevated surface, extending that arm while keeping hips and shoulders parallel to the floor and back flat.

• The opposite hand will come off the floor, creating a single-armed stance.

• Slowly descend under control by flexing the single-side loaded arm until free hand is back in solid contact with the ground.

As you can guess, any functional movement, daily living task, or sports movement involves the “core” and its ability to protect the spine and transfer forces across the body. With many of us forced to live a sedentary lifestyle, we can benefit

our long-term plan of activity—and reduce risk of injury—by incorporating more movements that demand increased “core” strength and stability during our training regime. Final tip: Find a certified fitness professional to assist you in building a

great base of strength for these challenging movements. If you already have a good strength foundation, go for it and I’ll see you in January to kick off the new year Austin Fit Magazine style! afm

Diane Vives, MS, CSCS, is an Advisory Member of the Under Armour Performance Training Council. An internationally recognized fitness expert, she has appeared in several publications such as Women’s Health, Shape, and Muscle & Fitness Hers.

100

austinfitmagazine.com December 2012

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By the Numbers

It’s that time of year when we settle in with friends and family and gratitude. Here is a sketch of giving and holiday celebrations, by the numbers.

23

Percentage by which men are more likely to give gift certificates during the holiday season than are women

40

Percentage of the world’s billionaires who live in the United States

1.6

Millions of registered nonprofits in the United States

27

Percentage of Americans who volunteer

218

Amount given to charity by individuals in 2011, in billions of dollars

284

Worth, in billions, of volunteer labor in 2010

1,188

Average amount, in dollars, given in America per tax return

166

The year, B.C., when the first menorah was lit

595

Average amount, in dollars, given annually per employee by Fortune 100 Companies in corporate philanthropy activities

650

Miles per second Santa’s sleigh must travel to visit each Christmas-celebrating household in the world, traveling east to west

40

Billions of dollars spent annually on Christmas gifts

24

Percentage of annual donations a person gives between Thanksgiving and Christmas

8

Number of meals a food bank can provide for just a $1 donation

142

Average donation amount, in dollars, for charities in the month of December

3,325

Number of homeless shelters in America

93

Percentage of Americans who exchange Christmas gifts

30

Days it takes for the Capital Area Food Bank of Texas to distribute the entirety of its warehouse capacity

60

Thousands of square feet in the Capital Area Food Bank of Texas warehouse

12

50

Number of fish dishes served in a traditional Sicilian Christmas Eve meal

Percentage of American Jews with interfaith marriages since 1991

4

4.3

Century in which the date December 25 was first noted in the church calendar in Rome as the birthday of Christ

90

1890

Year the Salvation Army began dressing men as Santa Claus to solicit donations

Number, in millions, of mixed-religion households in America in 2001

13

1804

Year the first image of the now-familiar Santa Claus was distributed

Number of years that there has been a National Christmas Tree lighting ceremony in Washington, D.C. (on Dec. 6 this year)

28

Number, in millions, of American Jews who attend Passover seders and light Channukah candles

55

Calories in a 6-inch candy cane

Percentage of interfaith marriages in the United States before 1970

S o u r c e s l i s t e d o n a u s t i n f i t m ag a z i n e . c o m

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austinfitmagazine.com December 2012

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